Mapindu Aakulu 15 A Zaumoyo Zazirombo

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Zinziri ndi mbalame zapakatikati zopezeka ku Europe, North Africa, kumwera kwa United States ndi madera ena a Asia. Mazira a zinziri ndi oyera kapena ofiira okhala ndi mawanga akuda kwambiri ndipo ndi ang'onoang'ono kukula kwake kuposa mazira a nkhuku. Ngakhale mazira a zinziri amawerengedwa kuti ndi athanzi, amakhala ndi yolk-to-white ratio kuposa mazira abwinobwino. Chifukwa chake, ali ndi cholesterol yambiri.

Amakonda kudyedwa m'malo ambiri azakudya zaku Asia, makamaka zakudya zaku Japan. Mabokosi aku bento aku Japan amanyamula mazira awa ndipo nthawi zambiri amadyedwa 3-5 nthawi, chifukwa chakuchepa kwake. Mazira okongola awa amapanga zokongoletsa zoyenera. Mazirawa amafunika kwambiri pokonzekera zophikira, chifukwa cha yolk yolemera komanso yokoma. Komabe, ali olemera kwambiri ndi michere yathanzi ndipo amatha kukhala m'malo mwa iwo omwe sagwirizana ndi mazira a nkhuku.

Pemphani kuti mupeze zabwino zathanzi la mazira ang'onoang'ono awa.

Mtengo Wabwino Wa Mazira Azikhombo

100 g ya mazira akuda, zinziri zonse ali ndi 74.35 g madzi, mphamvu 158 kcal ndipo mulinso:

• 13.05 g mapuloteni
• 11.09 g mafuta
• 0,41 g chakudya
• 0,40 g shuga
• 64 mg kashiamu
• 3.65 mg chitsulo
• 13 mg wa magnesium
• 226 mg wa phosphorous
• 132 mg wa potaziyamu
• 141 mg wa sodium
• 1.47 mg nthaka
• 66 mcg chodzaza
• 1.58 IU vitamini B-12
• 543 IU vitamini A
• 1.08 MG vitamini E
• 55 IU vitamini D
• 844 mg mafuta m'thupi

Ubwino Waumoyo Wa Mazira A zinziri

1. Kuchepetsa zoopsa za matenda osachiritsika: Kuchuluka kwa potaziyamu mthupi lanu kumatha kukupangitsani kuti muzitha kutenga matenda osachiritsika monga matenda amtima, kuthamanga kwa magazi, nyamakazi, sitiroko, khansa komanso kugaya kwam'mimba. Mazira a zinziri ndi potaziyamu wochuluka, motero, amathandizira zosowa za potaziyamu mthupi lanu ^[1] .

2. Pewani matenda osachiritsika: Mazira a zinziri ali ndi vitamini A wambiri ndi vitamini C, zomwe zimatha kuyambitsa matenda oyamba ambiri ndikulimbikitsa thanzi lathunthu ^[ziwiri] .

3. Muzichiza chifuwa ndi kutupa: Ovomucoid amapezeka m'mazira awa ^[3] . Mtundu wamapuloteni woterewu umakhala ngati gawo lachilengedwe loletsa kutsutsana. Kutupa, kuchulukana kapena zizindikiritso zina za ziwengo zimatha kuchepetsedwa mothandizidwa ndi mazira awa.

4.Limbikitsani kagayidwe kake: Vitamini B wopezeka m'mazirawa amatha kupititsa patsogolo kagayidwe kake mthupi lonse, pokonza magwiridwe antchito am'thupi komanso enzymatic ^[ziwiri] .

5. Kuchepetsa chitetezo chamthupi: Mazira a zinziri amalimbitsa chitetezo cha mthupi lanu. Amatsuka magazi kuchokera ku poizoni ndi zitsulo zolemera, amathandizira kuyeretsa magazi, amalimbikitsa kukumbukira ndikuwonjezera zochitika muubongo.

6. Lonjezani milingo ya hemoglobin m'magazi: Chitsulo chambiri m'mazira a zinziri chitha kuthandiza anthu ochepa magazi. Kudya nthawi zonse kumawonjezera hemoglobin ^[1] .

7. Sinthani masomphenya: Vitamini A yemwe ali m'mazira a zinziri amateteza masomphenya, amathandizira kuchepetsa kuchepa kwa macular ndikulepheretsa kukula kwa ng'ala.

8. Sungani kuthamanga kwa magazi: Mazira a zinziri ali ndi potaziyamu wambiri. Mchere uwu umathandiza kuthana ndi mavuto pamitsempha ndi mitsempha yamagazi, chifukwa chake, amasungitsa kuthamanga kwa magazi ^[1] .

9.Limbikitsani thanzi la mtima: HDL (high-density lipoprotein) imapanga mafuta opitilira 60% m'mazira a zinziri. Mafuta opindulitsa awa amathandizira kukulitsa thanzi la mtima. Komabe, kwa anthu omwe ali ndi vuto la cholesterol, kuwonjezera mazira a zinziri pazakudya zawo sikulangizidwa ^[4] .

10. Pewani miyala ya chikhodzodzo: Mazira awa amalimbikitsa thanzi la impso, chiwindi ndi ndulu. Amakhala ndi gawo lotchedwa lecithin, lomwe limathandiza kugwetsa miyala ya chikhodzodzo ndikuletsa kukula kwa miyala iyi ^[5] .

11. Kutontholetsa chifuwa ndi mphumu: Ma antioxidant omwe ali m'mazira a zinziri amatha kusintha magwiridwe antchito am'mapapo. Amakhala ndi vitamini A wambiri komanso selenium. Chifukwa chake, amachita zodabwitsa pochiza matenda monga kukhosomola, mphumu ndi chifuwa chachikulu ^[5] .

12. Kuchepetsa kupweteka m'mimba ndi m'mimba: Mazira a zinziri akhoza kukhala njira yamatsenga yothanirana ndi vuto lakugaya m'mimba monga gastritis, zilonda zam'mimba, zilonda zam'mimba, ndi zina zotero. Zakudya zamchere zamphamvu kwambiri komanso zama antioxidant m'mazira awa zimathandizira kuti magayidwe anu azidya mukamadya pafupipafupi ^[1] .

13. Chitani zovuta zakugonana: Mazirawo ali ndi mavitamini othandiza ambiri, ma micro-and macro-element, mchere, ma amino acid ndi mapuloteni ambiri abwino. Zinthu izi zimathandizira kukulitsa chilakolako chogonana komanso zimathandizira kuthana ndi vuto la erectile ^[1] .

14. Chepetsani ukalamba: Kudya mazira awa pafupipafupi kumathandizira kulimbitsa chitetezo chamthupi ndikuchepetsa kukalamba kwa ziwalo pamapeto pake. Ma antioxidant, mafuta ofunikira amchere, selenium ndi mavitamini omwe amapezeka m'mazira a zinziri amawapangitsa kukhala othandizira kuthana ndi ukalamba ^[6] . Itha kugwiritsidwa ntchito pakhungu kuti likhale lofewa komanso chinyezi.

15. Sungani dongosolo lamanjenje labwino: Mazira a zinziri atsimikiziridwa kukhala othandiza polimbana ndi mavuto a kupsinjika, mutu waching'alang'ala, matenda oopsa, kukhumudwa, mantha amantha komanso matenda amantha.

Zotsatira zoyipa za mazira a zinziri

Ngakhale kumwa mazirawa kumathandiza pa thanzi lanu, nthawi zina kudya mazira ambiri a zinziri kumatha kubweretsa zovuta monga chiwopsezo chowonjezeka cha hypotension ndi hypoglycemia. Kwa anthu omwe ali ndi vuto la cholesterol, kuwonjezera mazira a zinziri pazakudya zawo sikulangizidwa, chifukwa mazirawo ali ndi cholesterol yambiri. Komanso, pewani kudya mazira a zinziri popanda kufunsa dokotala ngati muli ndi pakati kapena mukuyamwitsa. Komabe, kuzidya pang'ono pang'ono kumalimbikitsidwa.

Momwe Mungadye

Mutha kuwiritsa mazira a zinziri kapena ofewa, kapena kuwathira mwachangu. Mazira a zinziri zophika amagwiritsidwa ntchito ngati zokongoletsa mu saladi m'makina ambiri. Makapisozi a zinziri omwe amatulutsa makapisozi amapezekanso pamsika ngati njira ina kwa iwo omwe sawapeza okonda kudya.

Chinziri Mazira Guacamole Chinsinsi:

Zosakaniza:

• 2 mapeyala okhwima
• Mazira 8 zinziri
• Anyezi 1 wamng'ono
• 1 clove adyo
• 1 phwetekere yaying'ono
• Supuni 1 & frac12 ya madzi a mandimu
• Mchere ndi tsabola kuti mulawe
• Tchipisi tambewu (mikate)

Njira:

• Wiritsani mazira.
• Mukangomaliza, ayikeni m'madzi ozizira ndikuwasenda.
• Dulani iwo mu halves ndikuyika pambali.
• Sambani ma avocado, chotsani nyembazo ndikusenda.
• Sakanizani ma avocado mothandizidwa ndi supuni.
• Onjezerani madzi a mandimu ku avocado yosenda. Idzasiya kuyamwa kwa avocado mukapitiliza ndi guacamole.
• Dulani anyezi ndi phwetekere bwino.
• Awonjezereni pa avocado yosenda ndikusakanikirana mpaka ipange phala losalala.
• Onjezani zinziri zosakaniza ndi kusakaniza pang'ono.
• Onjezerani mchere ndi tsabola kuti mulawe.
• Refrigerate guacamole kwa mphindi 20.
• Chitumikireni ndi tchipisi tortilla. ^[7]

1. [1]Tunsaringkarn, T., Tungjaroenchai, W., & Siriwong, W. (2013). Zakudya zabwino za zinziri (Coturnix coturnix japonica) mazira. International Journal of Scientific and Research Publications, 3 (5), 1-8.
2. [ziwiri]Lianto, P., Han, S., Li, X., Ogutu, F. O., Zhang, Y., Fan, Z., & Che, H. (2018). Nkhunda dzira homogenate amachepetsa zakudya ziwengo chifukwa eosinophilic esophagitis ngati matenda kudzera modulating PAR-2 ​​transduction njira mu chiponde ntchentche. Malipoti a sayansi, 8 (1), 1049 doi: 10.1038 / s41598-018-19309-x
3. [3]Beeley J. G. (1976). Malo omwe magulu a ma carbohydrate a ovomucoid. Magazini ya Biochemical, 159 (2), 335-345. onetsani: 10.1042 / bj1590335
4. [4]Sinanoglou, V. J., Strati, I. F., & Miniadis-Meimaroglou, S. (2011). Lipid, fatty acid ndi carotenoid zokhala ndi ma dzira azakudya zodyedwa kuchokera ku mitundu ya avian: Kafukufuku wofanizira. Chemistry yazakudya, 124 (3), 971-977.
5. [5]Miranda, J. M., Anton, X., Redondo-Valbuena, C., Roca-Saavedra, P., Rodriguez, J. A., Lamas, A.,… Cepeda, A. (2015). Zakudya zopangidwa ndi dzira ndi dzira: zomwe zimakhudza thanzi la munthu ndikugwiritsa ntchito ngati zakudya zofunikira.Zakudya, 7 (1), 706-729. onetsani: 10.3390 / nu7010706
6. [6]Hu, S., Qiu, N., Liu, Y., Zhao, H., Gao, D., Nyimbo, R., & Ma, M. (2016). Kuzindikiritsa ndikuyerekeza kuyerekezera zinziri ndi bakha mapuloteni oyera azira pogwiritsa ntchito 2-dimensional gel electrophoresis ndi matrix-assisted laser desorption / ionization of-flight tandem mass spectrometry analysis. Sayansi ya nkhuku, 95 (5), 1137-1144. onetsani: 10.3382 / ps / pew033
7. [7]Makonda okondedwa (2019, Juni 21). Chinsinsi cha Beyonce Guacamole - Chokoma Cha Dzira Chokonda [positi ya blog]. Kuchokera kuhttps: //quailegg.recipes/beyonces-guacamole-recipe-a-quail-egg-favorite/

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