Qe noj qab nyob zoo kawg yog tias koj ua noj kom zoo txaus tua kab mob tab sis tsis muaj overcooking lawv kom rhuav tshem cov as-ham tseem ceeb. Thaum kib lawv, nws yog ib qho tseem ceeb uas yuav tau siv cov roj uas muaj cov pa taws siab.
Pob qe poob cov as-ham dhau sijhawm?
Kev tshawb fawb tau pom tias thaum cov qe tau ci rau 40 feeb, lawv yuav poob txog 61% ntawm lawv cov vitamin D, piv rau txog li 18% thaum lawv kib lossis boil rau lub sijhawm luv (11). Txawm li cas los xij, txawm tias cov qe ua noj kom txo tau cov khoom noj no, qe tseem yog cov nplua nuj ntawm cov vitamins thiab antioxidants (5).
Cov qe puas nqus cov khoom noj?
Eggs have He althy Fats Txhua yam roj hauv qe muaj nyob hauv lub qe. Lub yolk kuj muaj ib tuj ntawm cov roj-soluble as-ham tseem ceeb xws li cov vitamins A, D, thiab E, thiab cov antioxidants lutein thiab zeaxanthin. Cov rog noj qab nyob zoo hauv cov qe qe yeej pab peb lub cev kom nqus tau cov as-ham hauv cov qe.
Puas noj qe txhua hnub phem?
Cov kev tshawb fawb pom tseeb tias txog li 3 lub qe tag nrho hauv ib hnub muaj kev nyab xeeb zoo rau cov neeg noj qab haus huvCov Qe Qe ua ntu zus nce HDL ("zoo") cov roj cholesterol. Rau 70% ntawm cov tib neeg, tsis muaj qhov nce hauv tag nrho lossis LDL cholesterol. Qee tus neeg tuaj yeem ntsib qhov nce me me ntawm qhov zoo ntawm LDL.
Yuav ua li cas yog koj noj qe txhua hnub?
Kev noj qe ua rau nce qib ntawm cov lipoprotein siab (HDL), tseem hu ua "zoo" cholesterol. Cov neeg uas muaj qib HDL siab dua yuav muaj kev pheej hmoo tsawg ntawm cov kab mob plawv, mob stroke thiab lwm yam teeb meem kev noj qab haus huv. Raws li ib txoj kev tshawb fawb, noj ob qe ib hnub rau rau lub lis piam nce qib HDL los ntawm 10%.
