Zvinokosha hwakanaka kudya: mazai chikafu ukoshi

mazai yehuku zvinobatsira chaizvo kuti muviri womunhu. Ivo ane huru-siyana muviri. Muviri ukoshi mazai anoita kuti chinhu chinokosha chigadzirwa kuti zvakakodzera kukura kwevana. Zviri mapuroteni, mafuta, mamineral mavhitaminzi mwero. The maumbirwo chigadzirwa ichi zvinosanganisira anenge zvose zvakafanira kuti fuma kwevanhu.

Energy ukoshi mazai huku - 149 kcal. Inoitwa: 12,49 g mapuroteni, 1.22 magiramu ose makabhohaidhiretsi uye 10,02 magiramu mafuta. Muviri ukoshi mazai yakabikwa haisi zvakare vakasiyana calorific kukosha musoro. Somuenzaniso, imwe zai zvakaoma-yakabikwa rine 155 macalorie. Zvechokwadi, muna nedanho gadziriro mavhitaminzi vakarasika. Asi yandakapiwa mazai vakagadzirira nokukurumidza, yakawanda zvinovaka muviri anodzokororwa. Heat kurapwa anoparadza chete vanenge 10 muzana mavhitaminzi.

Zai, kunyanya kupfuma mapurotini vakakwana. Asi matunhu muviri ukoshi mazai ndiko pakuti vari kunobva unsaturated mafuta, uyewo zvimwe yeimwe. Saka, imwe zai chete vanogona daily zuva zvinodiwa nevanhu muzvinhu zvinotevera mavhitaminzi uye zvicherwa: riboflavin - 15 muzana, vhitamini B12 - 8 muzana, selenium - 10, vhitamini A - 6, folic acid - 4 mune zingi namatare - 4, vhitamini E - 3 muzana, thiamine - 2 muzana.

Makemikari anoumba mazai shiri akasiyana kwemarudzi haisi wo zvakasiyana. Home yehuku nemazai anenge 70-75 muzana mvura. It somunhu emulsion ine mapuroteni, makabhohaidhiretsi, mafuta, mavhitaminzi uye zvicherwa. Muviri ukoshi mazai hwemvura shiri zvinosanganisira vamiriri musha zvishoma mvura uye mamwe mafuta.

Unofanirawo cherechedza kwazvo digestibility zvibereko. Mapuroteni uye amino acids mazai kupatsanurwa nomuviri kubudikidza 94 muzana. In mukaka, nhamba yacho inenge 86 muzana, ukuwo nguruve nyama - 75. Nutritional kukosha huku mazai uye zvavanokwanisa digestibility anogona kunzi yavo kudya zvigadzirwa.

mondo

Maererano muviri kukosha huru chikamu - a mondo. Saka, huwandu chakaoma fuma mairi (hama kune yose yose zai) anenge 45-50 muzana. The anoshongwa akaoma nyaya 30-35 muzana, uye puroteni 15-20.

The mondo iri pfungwa zvinenge zvose mafuta uye mafuta-soluble mavhitaminzi. Saka, ayo caloric kugutsikana pa 100 magiramu ose 350-400 kcal. A puroteni unotora macalorie 40-50 chete.

Naizvozvo, kana iri mondo - hwaro muviri yeimwe uye simba mune zai, ipapo ukuru hwaro uye anosarudza kuti muviri kukosha chigadzirwa. In zai, kwakaparadza muduku huku, zai mondo rine zvishoma. Pataikura, shiri unobereka zai rayo hombe gobvu hacho. Ruvara mondo imhaka carotenoids, izvo kupinda muviri chicken zvokudya. Zvingava rakachenuruka yeyero uye kunyange rima Orange.

Huwandu mapuroteni uye mondo chikamu kunoenderana zvinoverengeka on: zera, rudzi, mararamiro, unhu zvokudya - zvose ane zvaanoreva. Paavhareji zai unotora 50-60% mapuroteni, 25-35% of mondo. Somugumisiro, unorema zai iri vhoriyamu rwunoverengerwa kuti mapuroteni.

Nokudaro, muviri ukoshi mazai ari pakati nepakati uye akapfuma sezvamunoita. Doctors vanokurudzira wakakwana chikafu mukuru uchapedza 1-2 (zvisisipo!) Eggs pazuva.