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[title] => Jeste li jutros doručkovali jaja? Ovo je 5 jako dobrih razloga zašto biste trebali. Nije svejedno kako ni ih spremate, donosimo pet najzdravijih opcija
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1. Jaja su prilično jeftina hrana s nevjerojatnom hranjivom vrijednošću.
2. Kalorična vrijednost im je relativno niska.
3. Izuzetno bogat su izvor bjelančevina, vitamina, minerala, zdravih masti i raznih hranjivih sastojaka.
4. Vrlo su ukusna.
5. mogu se pripremiti na mnogo različitih načina i kombinirati s drugom zdravom hranom, osobito s povrćem.
Istina je, međutim, da način na koji ih pripremamo može uvelike utjecati na njihov prehrambeni profil.
Ako ih kuhamo, u njima uništavamo potencijalno opasne bakterije, ali i važne hranjive sastojke. Donosimo vam koji su najzdraviji i najpopularniji načini pripreme jaja.
Kuhana jaja
Tvrdo kuhana jaja pripremaju se tako da se cijela jaja stave u posudu s kipućom vodom i kuhaju šest do deset minuta, ovisno o tome koliko je žumanjak tvrd. Što se jaja dulje kuhaju, žumanjak će biti tvrđi.
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Poširana jaja
U posudu ulijte vodu i pustite da zavrije. Zatim smanjite temperaturu tako da voda bude malo ispod točke vrenja. Pomiješajte vodu žlicom da biste stvorili vodeni vrtlog.
Ulijte jaje u posudu i lagano ga spustite u vodeni vrtlog. Žlicom zatim pomognite omotati bjelanjak oko žumanjka. Jaje se pošira tri minute, pri čemu se bjelanjak mora stvrdnuti, a žumanjak ostati tekuć.
Pečena jaja
Jaja istucite izravno u tavu koja je prethodno podmazana i zagrijana. Mogu se pržiti "na oko", pri čemu žumanjak mora ostati tekući i mekan, a bjelanjak mora biti lijepo pečen i hrskav odozdo.
Druga mogućnost je okretati jaja tijekom prženja ili ih prekriti poklopcem da se peku s obje strane.
Treća varijanta je ispeći jaja na pekaču ili u vrućoj pećnici.
Kajgana
U posudi istucite jaja, dobro promiješajte vilicom i ulijte u zagrijanu tavu. Stalno miješajte dok se peku i pričekajte da se dobro ispeku.
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Omlet
Omlet možete napraviti i od jaja. U posudu istucite jaja, pomiješajte ih i ulijte u zagrijanu tavu. Zatim ih polako kuhajte na niskoj temperaturi dok se ne stvrdnu. Ne miješajte jaja nakon što ih ulijete u tavu.
Kuhanje poboljšava probavljivost
Kuhanjem se u jajima uništavaju opasne bakterije, što ih čini sigurnijima za jelo. Istodobno poboljšavamo probavljivost sastojaka, poput proteina. Rezultati studija sugeriraju da ih je nakon zagrijavanja puno lakše probaviti.
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Jedno je istraživanje čak pokazalo da ljudsko tijelo može probaviti 91 posto proteina iz kuhanog jaja, a samo 51 posto iz sirovog. Smatra se da je to zbog činjenice da toplina uzrokuje promjene u strukturi bjelanjaka. U sirovim jajima velike se komponente proteina međusobno odvajaju i vežu u složene spiralne zavojnice.
Dugo kuhanje uništava hranjive tvari
Kuhanje uništava hranjive sastojke u većini namirnica ili smanjuje njihovu količinu, pogotovo ako se dugo kuhaju na visokim temperaturama. Znanstvenici su proučavali ovaj fenomen u jajima. Primjerice, jedno je istraživanje pokazalo da se količina vitamina A u jajima kuhanjem smanjuje za oko 17 do 20 posto.
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Kuhanjem se također može značajno smanjiti količina antioksidansa u jajima. Prema studiji uobičajenim metodama kuhanja, uključujući kuhanje u mikrovalnoj pećnici ili kuhanje i prženje na štednjaku, količina nekih antioksidansa u jajima smanjuje se za šest do osamnaest posto. Istodobno se pokazalo da kraćim vremenima kuhanja (čak i pri višim temperaturama) možemo sačuvati više hranjivih sastojaka.
Istraživanje je također pokazalo da u jajima uništavamo čak 61 posto vitamina D ako ih pečemo 40 minuta, a tek oko 18 posto ako ih kratko pržimo ili kuhamo. Ali jaja su toliko bogat izvor vitamina i antioksidansa da još uvijek sadrže puno tih hranjivih sastojaka, čak i ako neke od njih kuhanjem uništimo.
---
Pet savjeta za pripremu super zdravih jaja
1. Odaberite niskokaloričnu metodu kuhanja
Ako pokušavate smanjiti unos kalorija, pripremite poširana ili kuhana jaja.
2. Kombinirajte ih s povrćem
Ako volite jesti jaja, ovo je izvrsna prilika da povećate unos povrća i dodatno obogatite obroke vlaknima i vitaminima. Povrće možete dodati u omlet ili kajganu. Ili ih jednostavno skuhati i uz njih grickati puno šarenog povrća.
3. Pržite ih na ulju koje ostaje stabilno na visokim temperaturama
Najprikladnija ulja za kuhanje, posebno za prženje na tavi, su ona koja ostaju stabilna čak i na visokim temperaturama.
Avokado i suncokretovo ulje dobar su izbor.
Ako koristite ekstra djevičansko maslinovo ili kokosovo ulje, preporučuje se prženje na temperaturi od 177 Celzijevih stupnjeva.
4. Odaberite najhranjivija jaja koja si možete priuštiti
Na hranjivu vrijednost jaja utječe način proizvodnje i prehrana kokoši. Kokošija jaja iz slobodnog uzgoja i organska smatraju se najboljim izborom.
5. Ne kuhajte ih predugo
Što duže ih kuhate i na višoj temperaturi, više ćete hranjivih sastojaka uništiti. Dugotrajno zagrijavanje na višim temperaturama također može povećati količinu oksidiranog kolesterola u jajima, posebno kada se prže u tavi.
---
---
Oksidirani kolesterol
Žumanjak sadrži visok postotak kolesterola. Jedno veliko jaje zapravo sadrži 212 miligrama kolesterola, što je 71 posto preporučenog unosa od 300 miligrama dnevno.
Ne postoji preporučena gornja granica za dnevni unos kolesterola. Ali ako se jaja kuhaju na visokim temperaturama, kolesterol u njima oksidira i stvara spojeve poznate kao oksisteroli.
To može biti opasno za neke ljude, jer znanstvenici povezuju prisutnost oksidiranog kolesterola i oksisterola u krvi s povećanim rizikom od kardiovaskularnih bolesti.
Od posebne je važnosti činjenica da studije na zdravim ljudima nisu pronašle vezu između konzumacije jaja i povećanog rizika od razvoja srčanih bolesti.
Stoga kraće vrijeme kuhanja i niže temperature sprječavaju oksidaciju kolesterola i pomažu u očuvanju većine hranjivih sastojaka u jajima, pa su poširana i (tvrda ili mekana) kuhana jaja vjerojatno najbolji izbor.
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1. Jaja su prilično jeftina hrana s nevjerojatnom hranjivom vrijednošću.
2. Kalorična vrijednost im je relativno niska.
3. Izuzetno bogat su izvor bjelančevina, vitamina, minerala, zdravih masti i raznih hranjivih sastojaka.
4. Vrlo su ukusna.
5. mogu se pripremiti na mnogo različitih načina i kombinirati s drugom zdravom hranom, osobito s povrćem.
Istina je, međutim, da način na koji ih pripremamo može uvelike utjecati na njihov prehrambeni profil.
Ako ih kuhamo, u njima uništavamo potencijalno opasne bakterije, ali i važne hranjive sastojke. Donosimo vam koji su najzdraviji i najpopularniji načini pripreme jaja.
Kuhana jaja
Tvrdo kuhana jaja pripremaju se tako da se cijela jaja stave u posudu s kipućom vodom i kuhaju šest do deset minuta, ovisno o tome koliko je žumanjak tvrd. Što se jaja dulje kuhaju, žumanjak će biti tvrđi.
---
---
Poširana jaja
U posudu ulijte vodu i pustite da zavrije. Zatim smanjite temperaturu tako da voda bude malo ispod točke vrenja. Pomiješajte vodu žlicom da biste stvorili vodeni vrtlog.
Ulijte jaje u posudu i lagano ga spustite u vodeni vrtlog. Žlicom zatim pomognite omotati bjelanjak oko žumanjka. Jaje se pošira tri minute, pri čemu se bjelanjak mora stvrdnuti, a žumanjak ostati tekuć.
Pečena jaja
Jaja istucite izravno u tavu koja je prethodno podmazana i zagrijana. Mogu se pržiti "na oko", pri čemu žumanjak mora ostati tekući i mekan, a bjelanjak mora biti lijepo pečen i hrskav odozdo.
Druga mogućnost je okretati jaja tijekom prženja ili ih prekriti poklopcem da se peku s obje strane.
Treća varijanta je ispeći jaja na pekaču ili u vrućoj pećnici.
Kajgana
U posudi istucite jaja, dobro promiješajte vilicom i ulijte u zagrijanu tavu. Stalno miješajte dok se peku i pričekajte da se dobro ispeku.
---
---
Omlet
Omlet možete napraviti i od jaja. U posudu istucite jaja, pomiješajte ih i ulijte u zagrijanu tavu. Zatim ih polako kuhajte na niskoj temperaturi dok se ne stvrdnu. Ne miješajte jaja nakon što ih ulijete u tavu.
Kuhanje poboljšava probavljivost
Kuhanjem se u jajima uništavaju opasne bakterije, što ih čini sigurnijima za jelo. Istodobno poboljšavamo probavljivost sastojaka, poput proteina. Rezultati studija sugeriraju da ih je nakon zagrijavanja puno lakše probaviti.
---
---
Jedno je istraživanje čak pokazalo da ljudsko tijelo može probaviti 91 posto proteina iz kuhanog jaja, a samo 51 posto iz sirovog. Smatra se da je to zbog činjenice da toplina uzrokuje promjene u strukturi bjelanjaka. U sirovim jajima velike se komponente proteina međusobno odvajaju i vežu u složene spiralne zavojnice.
Dugo kuhanje uništava hranjive tvari
Kuhanje uništava hranjive sastojke u većini namirnica ili smanjuje njihovu količinu, pogotovo ako se dugo kuhaju na visokim temperaturama. Znanstvenici su proučavali ovaj fenomen u jajima. Primjerice, jedno je istraživanje pokazalo da se količina vitamina A u jajima kuhanjem smanjuje za oko 17 do 20 posto.
---
---
Kuhanjem se također može značajno smanjiti količina antioksidansa u jajima. Prema studiji uobičajenim metodama kuhanja, uključujući kuhanje u mikrovalnoj pećnici ili kuhanje i prženje na štednjaku, količina nekih antioksidansa u jajima smanjuje se za šest do osamnaest posto. Istodobno se pokazalo da kraćim vremenima kuhanja (čak i pri višim temperaturama) možemo sačuvati više hranjivih sastojaka.
Istraživanje je također pokazalo da u jajima uništavamo čak 61 posto vitamina D ako ih pečemo 40 minuta, a tek oko 18 posto ako ih kratko pržimo ili kuhamo. Ali jaja su toliko bogat izvor vitamina i antioksidansa da još uvijek sadrže puno tih hranjivih sastojaka, čak i ako neke od njih kuhanjem uništimo.
---
Pet savjeta za pripremu super zdravih jaja
1. Odaberite niskokaloričnu metodu kuhanja
Ako pokušavate smanjiti unos kalorija, pripremite poširana ili kuhana jaja.
2. Kombinirajte ih s povrćem
Ako volite jesti jaja, ovo je izvrsna prilika da povećate unos povrća i dodatno obogatite obroke vlaknima i vitaminima. Povrće možete dodati u omlet ili kajganu. Ili ih jednostavno skuhati i uz njih grickati puno šarenog povrća.
3. Pržite ih na ulju koje ostaje stabilno na visokim temperaturama
Najprikladnija ulja za kuhanje, posebno za prženje na tavi, su ona koja ostaju stabilna čak i na visokim temperaturama.
Avokado i suncokretovo ulje dobar su izbor.
Ako koristite ekstra djevičansko maslinovo ili kokosovo ulje, preporučuje se prženje na temperaturi od 177 Celzijevih stupnjeva.
4. Odaberite najhranjivija jaja koja si možete priuštiti
Na hranjivu vrijednost jaja utječe način proizvodnje i prehrana kokoši. Kokošija jaja iz slobodnog uzgoja i organska smatraju se najboljim izborom.
5. Ne kuhajte ih predugo
Što duže ih kuhate i na višoj temperaturi, više ćete hranjivih sastojaka uništiti. Dugotrajno zagrijavanje na višim temperaturama također može povećati količinu oksidiranog kolesterola u jajima, posebno kada se prže u tavi.
---
---
Oksidirani kolesterol
Žumanjak sadrži visok postotak kolesterola. Jedno veliko jaje zapravo sadrži 212 miligrama kolesterola, što je 71 posto preporučenog unosa od 300 miligrama dnevno.
Ne postoji preporučena gornja granica za dnevni unos kolesterola. Ali ako se jaja kuhaju na visokim temperaturama, kolesterol u njima oksidira i stvara spojeve poznate kao oksisteroli.
To može biti opasno za neke ljude, jer znanstvenici povezuju prisutnost oksidiranog kolesterola i oksisterola u krvi s povećanim rizikom od kardiovaskularnih bolesti.
Od posebne je važnosti činjenica da studije na zdravim ljudima nisu pronašle vezu između konzumacije jaja i povećanog rizika od razvoja srčanih bolesti.
Stoga kraće vrijeme kuhanja i niže temperature sprječavaju oksidaciju kolesterola i pomažu u očuvanju većine hranjivih sastojaka u jajima, pa su poširana i (tvrda ili mekana) kuhana jaja vjerojatno najbolji izbor.
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[alias] => dont_show_on_the_front_page
)
[15] => stdClass Object
(
[id] => 78
[name] => Related on bottom
[value] => ON
[type] => radio
[group] => 9
[published] => 1
[ordering] => 18
[alias] => related_on_bottom
)
[16] => stdClass Object
(
[id] => 79
[name] => Live button
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 19
[alias] => live_button
)
[25] => stdClass Object
(
[id] => 87
[name] => Instant articles
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 28
[alias] => instant_articles
)
[26] => stdClass Object
(
[id] => 91
[name] => S preporučuje
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 29
[alias] => s_preporucuje
)
[27] => stdClass Object
(
[id] => 92
[name] => S voli
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 30
[alias] => s_voli
)
[28] => stdClass Object
(
[id] => 93
[name] => Layout with three photos
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 31
[alias] => layout_with_three_photos
)
[29] => stdClass Object
(
[id] => 94
[name] => Gallery in the article
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 32
[alias] => gallery_in_the_article
)
[30] => stdClass Object
(
[id] => 95
[name] => Required views
[value] => 0
[type] => textfield
[group] => 9
[published] => 1
[ordering] => 33
[alias] => required_views
)
[31] => stdClass Object
(
[id] => 96
[name] => FullHD image
[value] => OFF
[type] => radio
[group] => 9
[published] => 1
[ordering] => 34
[alias] => fullhd_image
)
)
13. svibanj 2024 21:48
