Hard-Boiled Egg Cov Khoom Noj Txiaj Ntsig Tseeb: Calories, Protein thiab Ntau

Zoo Siab

• Cov Khoom Noj Khoom Haus Tseeb
• Qhov Chaw Zoo Tshaj Plaws ntawm Cov Khoom Zoo Siab
• Cov Roj (Cholesterol) Siab Tshaj Plaws tab sis Tsis txhob mob ntshav siab hauv plawv
• Txhawb nqa Lub Hlwb thiab Qhov Muag Kev Noj Qab Haus Huv
• Choline
• Lutein thiab Zeaxanthin
• Hard-Boiled vs Fried
• Rau hauv qab Kab

Qe yog cov muaj protein thiab lub cev muaj zog.

Lawv tuaj yeem ntxiv rau ntau lub tais thiab npaj rau ntau txoj hauv kev.

Ib txoj hauv kev txaus siab rau qe yog txhawm rau tawv lawv. Tawv-hau qe ua rau cov zaub xam lav zoo nkauj thiab tuaj yeem noj ib leeg nrog rau kev muab ntsev thiab kua txob.

Nov yog txhua yam koj xav paub txog lub qe tawv-tawv.

Cov Khoom Noj Khoom Haus Tseeb

Lub qe hauv lub cev tawv yog muab cov khoom noj khoom haus, cov protein thiab cov rog zoo. Ib lub qe loj-hau (50 grams) muab (1):

• Cov calories: 77
• Carbs: 0.6 grams
• Tag nrho cov rog: 5.3 grams
• Rog rog: 1,6 grams
• Monounsaturated rog: 2.0 grams
• Cov Roj (Cholesterol): 212 mg
• Cov protein ntau: 6.3 grams
• Vitamin A: 6% ntawm Cov Nyiaj Pom Zoo Tso Cai Noj Nyiaj (RDA)
• Vitamin B2 (riboflavin): 15% ntawm RDA
• Vitamin B12 (cobalamin): 9% ntawm RDA
• Vitamin B5 (pantothenic acid): 7% ntawm RDA
• Phosphorus: 86 mg, lossis 9% ntawm RDA
• Selenium: 15.4 mcg, lossis 22% ntawm RDA

Rau tag nrho cov as-ham qe muaj los, lawv yog cov zaub mov muaj calorie tsawg tsawg. Cov qe tawv tawv tsuas muab 77 calories, 5 rog thiab rog me me xwb.

Lawv kuj tseem yog cov txiaj ntsig zoo ntawm cov nqaij ntshiv ntshiv, muaj li ntawm 6 gram ib lub qe.

Ntxiv mus, qe ntim ntau ntawm cov amino acids, uas txhais tau tias lawv yog cov ua tiav cov protein ntau.

Cov qe tawv tawv tseem muaj ntau yam tseem ceeb, nrog rau cov vitamin D, zinc, calcium thiab txhua yam ntawm cov vitamins B. Lawv yog qhov muaj txiaj ntsig zoo tshwj xeeb ntawm riboflavin (vitamin B2) thiab vitamin B12.

Ntau lub qe 'cov zaub mov tshwj xeeb yog nyob hauv lub npov qe, hos lub qe dawb muaj cov protein ().

Cov qe tawv tawv yog qhov muaj tsawg tsawg hauv calories thiab muaj ntau yam tseem ceeb vitamins, minerals thiab as-ham. Thaum lub yolk muab cov khoom noj kom zoo, rog thiab cov protein, lub cev dawb yog yuav luag txhua yam protein.

Qhov Chaw Zoo Tshaj Plaws ntawm Cov Khoom Zoo Siab

Protein yog ib qho tseem ceeb rau ntau yam hauv koj txoj kev noj qab haus huv, suav nrog cov leeg thiab pob txha thiab tsim cov tshuaj hormones thiab enzymes ().

Cov qe muab kwv yees li 6 gram ntawm cov protein zoo. Qhov tseeb, qe yog ib qho zoo tshaj plaws ntawm cov protein uas koj tuaj yeem noj (1).

Qhov no yog vim lawv cov ntaub ntawv tiav protein - qe muaj tag nrho cuaj yam tseem ceeb amino acids (,).

Ib qho kev nkag siab tsis meej yog tias cov protein tsuas yog pom hauv lub qe dawb xwb.

Txawm li cas los xij, yuav luag ib nrab ntawm ib lub qe cov ntsiab lus protein tau los ntawm lub yolk (5,).

Yog li, nws yog qhov zoo tshaj rau kev txaus siab rau lub qe - qe thiab txhua yam - kom tau txais txiaj ntsig los ntawm cov protein thiab cov qe zaub mov muaj rau.

Qe yog qhov zoo tshaj ntawm cov protein. Lawv muaj cuaj txhua yam tseem ceeb amino acids, thiab ob qho tib si dawb thiab yolk muaj cov zaub mov tseem ceeb no.

Cov Roj (Cholesterol) Siab Tshaj Plaws tab sis Tsis txhob mob ntshav siab hauv plawv

Xyoo dhau los, cov qe tau txais lub koob npe tsis zoo vim tias lawv cov ntsiab lus roj siab ntev.

Nws yog qhov tseeb hais tias cov qe tau ntim nrog cov roj (cholesterol). Ib lub qe loj tawv muab 212 mg ntawm cov roj (cholesterol), uas yog 71% ntawm RDA (1).

Txawm li cas los xij, kev tshawb fawb tsis ntev los no qhia tau hais tias cov pluas noj zaub mov muaj roj ua rau muaj kev cuam tshuam cov roj ().

Rau cov tib neeg feem coob, cov roj (cholesterol) ntawm cov pluas noj tsis cuam tshuam nrog kev pheej hmoo mob plawv thiab tsis nce cov roj (cholesterol) tag nrho lossis cov roj "LDL" phem (()).

Qhov tseeb, kev noj qe yuav txhim kho "zoo" roj HDL ((,,).

Txuas ntxiv, ob txoj kev tshawb fawb hauv ntau tshaj 100,000 tus neeg laus noj qab nyob zoo pom tias kev noj ib lub qe txhua hnub tsis cuam tshuam nrog kev pheej hmoo mob ntshav siab ().

Txawm li cas los xij, cov neeg muaj ntshav qab zib yuav tsum tawm dag zog thaum noj qe, vim qee qhov kev tshawb fawb qhia tias kev noj 7 lub qe hauv ib lub lis piam yuav ua rau muaj kev pheej hmoo mob plawv ().

Thaum kawg, xav tau kev tshawb fawb ntxiv los ntawm kev sib txuas ntawm kev noj lub qe thiab kev pheej hmoo mob plawv rau cov neeg muaj ntshav qab zib.

Txawm hais tias cov qe muaj roj nyuaj yog cov muaj roj cholesterol ntau, cov kev tshawb fawb qhia tias kev noj zaub mov roj tsis cuam tshuam rau cov ntshav roj hauv feem neeg. Qhov tseeb, cov qe tau pom los txhim kho cov roj (cholesterol) los ntawm kev nce "zoo" roj HDL.

Txhawb nqa Lub Hlwb thiab Qhov Muag Kev Noj Qab Haus Huv

Cov qe muab cov khoom noj tseem ceeb thiab cov tshuaj tiv thaiv kab mob uas pab txhawb lub hlwb thiab qhov muag.

Choline

Choline yog qhov khoom noj tseem ceeb rau ntau cov txheej txheem tseem ceeb hauv koj lub cev.

Koj lub cev tsim tawm qee cov choline ntawm nws tus kheej, tab sis tsis suav rau hauv ntau. Yog li, koj yuav tsum tau choline los ntawm koj cov kev noj haus txhawm rau txhawm rau txhawm rau zam kom tsis muaj teebmeem txaus (14).

Tseem, neeg Asmeskas feem coob tsis tau noj txaus (,).

Choline yog qhov tseem ceeb rau kev tswj hwm lub paj hlwb zoo, vim nws pab tsim cov tshuaj acetylcholine, tus neurotransmitter koom nrog nco thiab kawm ().

Choline yog qhov tseem ceeb hauv koj lub neej. Nws txhawb nqa cov menyuam hauv lub hlwb thiab lub cim xeeb kev loj hlob, nrog rau lub luag haujlwm ntawm kev paub hauv cov neeg laus (,).

Nws kuj tseem ceeb heev rau cov poj niam cev xeeb tub, vim tias choline txaus yuav txo qhov kev pheej hmoo ntawm cov hlab ntsha leeg nyob hauv plab ().

Choline pom nyob rau hauv lub yolk - ib qho, loj, tawv-tawv qe muaj 147 mg ntawm choline, uas yog 27% ntawm tus nqi txhua hnub. Qhov tseeb, qe yog qhov ntau tshaj plaws los ntawm choline hauv Asmeskas kev noj haus (14,).

Lutein thiab Zeaxanthin

Lutein thiab zeaxanthin yog ob lub tshuaj antioxidant zoo tshaj plaws paub txog lawv lub luag haujlwm hauv kev noj qab haus huv qhov muag.

Lawv tawm tsam teeb meem, oxygen-induced radicals dawb uas tuaj yeem ua kom ntau hauv koj lub qhov muag (,).

Lutein thiab zeaxanthin tau pom tias ua kom qeeb ntawm kev txhim kho kev tiv thaiv kab mob thiab tiv thaiv kev tiv thaiv kev tiv thaiv kab mob macular degeneration (AMD) (,).

Lawv txawm tias tiv thaiv koj ob lub qhov muag los ntawm lub teeb xiav xiav (,).

Qe yolks yog qhov zoo tshaj plaws ntawm ob lub carotenoids.

Tsis tas li ntawd, vim yog lub yolk's rog profile, koj lub cev zoo li nqus cov lutein thiab zeaxanthin zoo heev (,).

Qe yolks yog qhov muaj txiaj ntsig zoo ntawm choline, uas yog qhov tseem ceeb rau lub hlwb kev noj qab haus huv thiab kev loj hlob. Lawv tseem muaj nplua nuj hauv lutein thiab zeaxanthin, tshuaj tua kab mob antioxidant uas txhawb kev noj qab haus huv qhov muag.

Hard-Boiled vs Fried

Tawv-hau qe yog tsim los ntawm qhov muab cov qe uas tsis siav rau hauv lub lauj kaub sau rau ntawm cov dej txias, tom qab ntawd rhaub kom txog thaum lub npov ua kom tawv. Lawv muab siav tsis kub lossis tsis muaj roj lossis roj ntxiv.

Ntawm qhov tod tes, cov qe kib xav tau ntxiv roj butter lossis roj, uas pab txhawb ntxiv rau cov calories thiab rog.

Piv txwv li, ib lub qe loj-muab qe muaj 77 calories thiab 5.3 grams ntawm cov rog, piv rau 90 calories thiab 7 gram roj nyob hauv ib lub qe loj kib (1, 28).

Lwm yam dua li cov rog thiab cov ntsiab lus calorie, qe nyuaj thiab kib muaj cov vitamin zoo heev thiab cov ntxhia pob zeb. Lawv tsis txawv ntawm lawv cov protein thiab cov as-ham sib txawv.

Thaum lub qe nyuaj-npaj tau yam tsis muaj cov khoom sib txuas ntxiv, cov qe kib xav tau txiv ntoo roj lossis roj ntxiv - uas ua rau cov calories ntau. Txawm li cas los xij, kib thiab hau qe yog qhov zoo heev los ntawm micronutrient qhov kev xav.

Rau hauv qab Kab

Cov qe tawv-tawv yog qhov muaj pluas-tsawg, kom cov khoom noj khoom haus rau lub cev.

Lawv yog qhov zoo tshaj plaws ntawm cov protein zoo thiab muaj ntau cov vitamins B, zinc, calcium thiab lwm yam khoom noj tseem ceeb thiab tshuaj tua kab mob zoo li choline, lutein thiab zeaxanthin.

Txawm hais tias muaj rog hauv cov cholesterol, cov qe tsis tshwm sim ua rau muaj kev pheej hmoo mob plawv rau feem coob ntawm cov neeg.

Cov qe uas muaj lub zog muag tau npaj cia yam tsis muaj roj lossis txiv roj ntxiv, yog li lawv muaj cov calories thiab rog dua li cov qe kib.

Tej zaum lawv tsuas yog ib qho ntawm cov yooj yim thiab zoo tshaj ntxiv rau koj cov khoom noj.