Ho na le mekhoa e mengata ea ho lokisetsa mahe ao ho leng thata hore u se ke ua ba rata, 'me linnete tsa phepo ea phepo e nepahetseng ho kenyeletsa le tsona lijong tse nepahetseng. Lik'hilojule tse lehe le tlaase 'me li fana ka melemo e' maloa ea bophelo bo botle, hape.
Li-calories tse Nthong ea Mahe le ea phepo e nepahetseng
| Linnete tsa phepo ea mahe | |
|---|---|
| Ho sebeletsa Boholo ba 1 (50 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 78 | |
| Li-calories tse tsoang Fats 45 | |
| Kakaretso ea Fat 5g | 7% |
| E khotsofatsang Fat 1.6g | 8% |
| Polyunsaturated Fat 0.7g | |
| Monatsaturated Fat 2g | |
| Cholesterol 187mg | 62% |
| 63mg ya sodium | 2% |
| Potassium 63mg | 1% |
| Lihabohaedreite 0.6g | 0% |
| Fiber Diet 0g | 0% |
| Litlhapi 0.6g | |
| Protheine 6g | |
| Vithamine A 5% · Vithamine C 0% | |
| Calcium 2% · Iron 3% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Lihe li tletse lijo tse nang le phepo e nepahetseng, 'me le hoja mahe a na le mafura, a ka ba karolo e phetseng hantle ea ho lahleheloa ke boima kapa ho ja lijo tsa boima ba' mele. Ho kopanya ha mafura le protheine mahe a etsa hore ka bobeli ba tlale le ho khotsofatsa-ho na le ligrama tse 5 tsa mafura le lik'hilojule tse 78 ka lehe le thata. Mahe ke lijo tse tlaase tsa carb, ho fana ka gram e ka tlaase ho e 'ngoe ea lik'habohaedreite. Empa le hoja ba phela hantle, joalo ka lijo, u lokela ho hopola boholo ba likarolo.
Lik'hilojule ka Sefubelu sa Mantsoe le Egg Yolk
Boholo ba mafura a lehe le phehiloeng ka thata bo na le yolk. Le yolk e fana ka lik'hilojule tse 55 tsa mafura le liprotheine. Ka lehlakoreng le leng, mahe a makhooa a tletse lijo tse se nang mafura. U tla ja ligrama tse 4 ho isa ho tse 5 tsa protheine, lik'hilojule tse 17 feela, 'me ha ho na mafura a' mala o le mong o moholo oa lehe. Mahe a makhooa a boetse a le mohloli o motle oa leucine, e leng amino acid e ka u thusang ho theola boima ba 'mele .
Boitsebiso bo bongata ba inthaneteng bakeng sa mahe a phehiloeng ka thata bo fanoa ka lehe le le leng le leholo.
Hopola hore o tla hloka ho eketsa linomoro haeba u ja lehe le leholo le leholo. Mahe a mang a maholo a mangata a bonolo ho a fumana ka lebenkeleng 'me hangata e le tšebetso e ntlafetseng bakeng sa batho ba phetseng hantle ka tekanyetso ea tekanyetso. Mahe a manyenyane kapa a mahareng, ha e le hantle, a fana ka lik'hilojule tse seng kae le mafura a seng makae.
Mahe a K'hilojule a itšetlehile ka ho itokisa
Joale lik'hilojule tsa mahe le phepo e nepahetseng li fetoha joang ha u lokisetsa mahe lapeng?
- Haeba u ja lehe le omisitsoeng ka botoro, o tla ja lik'hilojule tse 94, ligrama tse 0 tsa lik'habohaedreite, ligrama tse 6 tsa protheine, ligrama tse 7 tsa mafura, ligrama tse 3 tsa mafura a mangata, le ligrama tse 188 tsa k'holeseterole.
- Haeba u ja lehe le le leng le tšolotsoeng ka botoro u tla ja lik'hilojule tse 107, ligrama tse 1 tsa lik'habohaedreite, ligrama tse 7 tsa protheine, ligrama tse 8 tsa mafura, ligrama tse 3 tsa mafura a mangata, le ligrama tse 192 tsa k'holeseterole.
- Haeba u ja basebetsi ba ' Mè ba Pele (OA) o tla ja lik'hilojule tse 25, ligrama tse 0 tsa lik'habohaedreite, ligrama tse 5 tsa protheine, ligrama tse 0 tsa mafura, ligrama tse 0 tsa mafura a mangata, le ligrama tse 0 tsa cholesterol.
Melemo ea Bophelo ea Mahe
Mahe a fana ka melemo e 'maloa ea bophelo bo botle. Ntlha ea pele, mahe ke mohloli o motle oa liprotheine. Ho ja lijo le liprotheine ho ka u thusa ho haha le ho boloka mesifa e matla le ho u thusa hore u ikutloe u khotsofetse le ho khotsofatsoa nako ea lijo. Litsebi tsa tahlehelo ea boima ba 'mele hangata li khothalletsa hore dieters e fe lijo tse nang le protheine ho thusa ho boloka metabolism e phetseng hantle .
Mahe a boetse a fana ka livithamine le liminerale tse ling tsa bohlokoa. Li na le vithamine D (e bohlokoa bakeng sa khalsiamo ea mafura), phosphorus, vithamine A (bakeng sa pono e nepahetseng, letlalo le ho hōla ha lisele) le li-vithamine tse peli tse rarahaneng tseo 'mele oa hau o lokelang ho li fetola matla. Ke mohloli o motle haholo oa riboflavin, selenium, le choline .
Choline e thusa ho ntlafatsa ntlafatso ea boko ba utero 'me e boetse e ka re sireletsa ho lahleheloa ke mohopolo oa ho lahleheloa ke lilemo. Mahe a boetse a phahame ka carotenoids (lutein le zeaxanthin) e thusang ho sireletsa mahlo a rona ho senya metsi.
Ho thoe'ng ka Fat le Cholesterol ka Mahe?
Batho ba bang ba jeoang hantle ba amehile ka k'holeseterole mahe, empa k'holeseterole ea lijo le cholesterol ea mali (e leng teko ea ho fumana kotsi ea lefu la pelo) ke lintho tse peli tse fapaneng. Bopaki ba bongaka ba hona joale bo fana ka maikutlo a hore ho ja lijo tse nang le k'holeseterole ha ho na ho tla ama kotsi ea lefu la pelo. Ho e-na le hoo, litsebi li khothalletsa hore u fokolise phepo ea hau ea fatše le ea trans ho boloka mahlaseli a mali a k'holeseterole ka boemo bo botle.
Le hoja mafura a mang a mahe a mafura a mangata, mahe a boetse a fana ka mafura a polyunsaturated a nyane le mafura a monounsaturated a mangata haholo . Tsena li nkoa e le "tse ntle" hobane li bontšitsoe hore lia thusa ho fokotsa LDL kapa "cholesterol" e mpe le bophelo bo matla ba pelo. Ka lebaka lena, Academy of Nutrition le Dietetics e khothalletsa hore u khethe lijo tse nang le mafura a poly and monounsaturated ho e-na le mafura a mangata.
Ho Khetha le ho Boloka Metsu: Na Mahe a Brown a Phetse Hantle?
Ha u reka mahe, reka e nyenyane ka ho fetisisa eo u ka e fumanang. Ha ho na phapang pakeng tsa boleng ba phepo e ntle pakeng tsa mahe a masoeu le a masoeu. Leha ho le joalo, ho na le mahe a mang a ka fanang ka boleng bo bongata ba phepo e nepahetseng.
Ka mohlala, u tla bona "mahe a Omega-3" libakeng tse ling. Mahe ana a tsoa likhoho tse fepehileng peo ea folaxe ho phahamisa mafura a omega-3. Hape, likhoho tse lumelloa ho fepa meroho, li-grub le lijo tse ling tsa tlhaho li hlahisa mahe a nang le mafura a mangata a mafura. Mahe ana a ka 'na a bitsoa "ho ja mahe."
Lapeng, boloka mahe ka sehatsetsing ka likhato tse 40 Fahrenheit kapa tlase. Hangata o boloka mahe ka libeke tse tharo ho tloha ka letsatsi la theko ho ea ka Boto ea Maha a Amerika.
Lihoai li ka bolokoa ka nako e le selemo ha li tlosoa shell, li shapuoa ebile li tiisitsoe ka har'a lijana tse thata.
Mokhoa o Molemo oa ho Lokisetsa Mahe
Ho boloka lijana tsa hau li phetse hantle, litsebi tsa phepo e nepahetseng li khothalletsa hore u qobe ho eketsa botoro kapa khalori e phahameng, li-sauces tse monate. Lehe le koahetsoeng ka bohobe bohle ba koro le etsa lijo tse monate, kapa ho na le lehe le thata le phehiloeng le nang le sekotlolo sa oatmeal. Haeba u thabela mahe a pholileng, leka ho eketsa sipinake le sesepa se senyenyane feela ho etsa lijo tsa hoseng tse monate le tse tlatsang.
U ka boela oa theola lik'hilojule ka mahe a thata. Tsela e bonolo ke ho tlosa yolk hobane ke moo boholo ba mafura le lik'halori li bolokoang teng. Haeba u sa rate tatso ea makhooa a makhooa a macha, tlosa sebaka sa yolk ka hummus e monate. Tatso ea bohareng e ka bochabela e jala lihlopha tse peli e fana ka tatso e tšoanang le ea yolk ka linoko tse ling tse eketsehileng. Iketsetse monokotšoao lapeng ho laola metsoako le ho fokotsa mafura le lik'halori ho feta moo. 'Me ho tloha ha hummus e etsoa ka linaoa tsa garbanzo, o tla matlafatsa li-protheine tsa hau (le hoja u ka li etsa ka meroho e meng, joaloka li-beet ).
Li-mahe li lokela ho pheha nako e telele ho qoba litaba tsa polokeho ea lijo.
- Mahe a qhibilihang le omelets a lokela ho pheha ho fihlela ho se na mahe a bonahalang a bonahalang.
- Mahe a halikiloeng le mahe a emetsoeng a lokela ho pheha ho fihlela makhooa a behiloe ka ho feletseng 'me li-yolks li qala ho thibela.
- Ha o thata ho belisa mahe, ba tla fihla mocheso o lekaneng bakeng sa polokeho ea lijo. Ka mor'a ho pheha ka thata, boloka mahe ka sehatsetsing ho fihlela bekeng e le 'ngoe.
- Casseroles le lijana tse ling ka mahe li lokela ho phehoa mocheso oa ka hare oa likhato tse 160 Fahrenheit.
Li-Recipes tsa Lijo le Meletso
U itokiselitse ho leka lipepe tsa mahe? Leka leha e le efe ea lijana tsena 'me u sebelise malebela a ho leka litlhapi tsa lee.
- Semela sa Spinach le Feta Oatmeal Bowl le Egg e holimo
- Tex Mex Veggie Migas
- Moferefere oa Serapa sa Mexico
- Ho loantša kankere ea Medi Brunch Plate
- Basic Anti-Inflammatory Egg Fritatta
> Mehloli:
> Setsi sa Nutrition ea Mahe. Egg Nutrition. http://www.eggnutritioncenter.org/egg-nutrition-basics
> Miranda JM, Anton X, Redondo-Valbuena C, et al. Lihe le Mahe-Lijo Tse Nkiloeng: Liphello ho Bophelo ba Batho le ho Sebelisa Joaloka Lijo tsa Ts'ebetso. Metsoako . 2015; 7 (1): 706-729. doi: 10.3390 / nu7010706.
> United States Lefapha la Temo. National Database Nutrient Database bakeng sa Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/