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[title] => Jedete li samo žumanjke? Dobro je onda znati kako to utječe na vaše zdravlje, učinci mogu biti jako različiti
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Jaja su namirnica koju možete konzumirati na razne načine, a uz to su jednostavan način da dodate proteine u svoju prehranu. Proteini vam mogu pomoći pri obnovi vašeg tijela, a i u razvoju mišića. Ne samo to, jaja mogu pomoći vašem tijelu na razne načine, od smanjenja upale, preko unosa dobrih kolesterola, do smanjenja rizika od moždanog udara, piše Živim.
Međutim, jedenje cijelih jaja može biti odlično, ali konzumacija samo bjelanjaka ili samo žumanjaka može imati različite učinke na zdravlje. Registrirana dijetetičarka i autorica knjige "The Family Immunity Cookbook" Toby Amidor objasnila je što žumanjci mogu učiniti vašem tijelu:
Mogu pomoći zdravlju očiju
- Žumanjci sadrže fitokemikaliju lutein koja mu daje prekrasnu žutu boju - kaže Amidor.
Isto tako, Amidor navodi da je lutein povezan sa zdravljem očiju. Točnije, djeluje kao prirodna zaštita makule (žuta pjega u oku) od sunčeve svjetlosti zato što lutein filtrira plavu svjetlost, slično kao sunčane naočale. To sprječava makularnu degeneraciju, bolest očiju uzrokovanu starenjem.
Uz to, lutein štiti od oksidativnog oštećenja i starenja, a ima sposobnost filtriranja UV zraka.
Pružaju proteine za izgradnju mišića
- Žumanjak sadrži gotovo polovicu proteina u cijelom jajetu - kaže Amidor.
Ako jedete jedno izuzetno veliko jaje koje se sastoji od sedam grama proteina, tri od tih sedam grama pripadalo bi žumanjku.
Protein ima vitalnu ulogu u izgradnji i regeneraciji tkiva i upravo zato je to makronutrijent pa je jako važno unijeti ga nakon treninga. Osim toga, važan je i za proizvodnju hormona i enzima te za zdravlje kože, kose i kostiju. Protein je i odličan za osjećaj sitosti i za održavanje razine šećera u krvi u normalnim vrijednostima.
Prema podacima s britanskog Nacionalnog zdravstvenog sustava, preporučen dnevni unos proteina je 0,8 g po svakom kilogramu tjelesne težine. Dakle, osoba težine 60 kg trebala bi dnevno unositi u organizam 48 g proteina.
Mogu pomoći zdravlju srca
Amidor navodi da žumanjak također osigurava omega-3 masti, za koje se pokazalo da pomažu u promicanju zdravlja srca i smanjuju rizik od umiranja od srčanih bolesti. Određene omega-3 masne kiseline također se povezuju s potencijalnim ubijanjem stanica raka i mogu pomoći kod artritisa.
Ne samo to, omega-3 masne kiseline su neophodne za pravilan razvoj i funkcioniranje tijela. Dokazano je i da povećan unos ovog nutrijenta rezultira znatnim poboljšanjem stanja kod osoba s teškoćama u učenju i pamćenju te onih koje pate od nekih oblika depresije.
Manjak unosa ovih masnih kiselina može uzrokovati niz različitih simptoma, a najčešće su to kognitivne poteškoće i kronična upala u tijelu.
Mogu pomoći zdravlju kostiju
- Žumanjak je jedan od rijetkih izvora vitamina D. Vitamin D pomaže u apsorpciji kalcija, a oboje pomaže u održavanju zdravih kostiju - navodi Amidor.
Dodaje kako je to važan nutrijent za djecu i za odrasle da bi se spriječio rizik od bolesti kostiju. To uključuje rahitis kod djece i osteoporozu kod odraslih.
Isto tako, vitamin D ima značajne uloge u našem imunosnom sustavu i cjelokupnom zdravlju, a nedavna studija, objavljena u Europskom časopisu za srce, otkrila je da nedostatak vitamina D ugrožava i naše srce.
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Jaja su namirnica koju možete konzumirati na razne načine, a uz to su jednostavan način da dodate proteine u svoju prehranu. Proteini vam mogu pomoći pri obnovi vašeg tijela, a i u razvoju mišića. Ne samo to, jaja mogu pomoći vašem tijelu na razne načine, od smanjenja upale, preko unosa dobrih kolesterola, do smanjenja rizika od moždanog udara, piše Živim.
Međutim, jedenje cijelih jaja može biti odlično, ali konzumacija samo bjelanjaka ili samo žumanjaka može imati različite učinke na zdravlje. Registrirana dijetetičarka i autorica knjige "The Family Immunity Cookbook" Toby Amidor objasnila je što žumanjci mogu učiniti vašem tijelu:
Mogu pomoći zdravlju očiju
- Žumanjci sadrže fitokemikaliju lutein koja mu daje prekrasnu žutu boju - kaže Amidor.
Isto tako, Amidor navodi da je lutein povezan sa zdravljem očiju. Točnije, djeluje kao prirodna zaštita makule (žuta pjega u oku) od sunčeve svjetlosti zato što lutein filtrira plavu svjetlost, slično kao sunčane naočale. To sprječava makularnu degeneraciju, bolest očiju uzrokovanu starenjem.
Uz to, lutein štiti od oksidativnog oštećenja i starenja, a ima sposobnost filtriranja UV zraka.
Pružaju proteine za izgradnju mišića
- Žumanjak sadrži gotovo polovicu proteina u cijelom jajetu - kaže Amidor.
Ako jedete jedno izuzetno veliko jaje koje se sastoji od sedam grama proteina, tri od tih sedam grama pripadalo bi žumanjku.
Protein ima vitalnu ulogu u izgradnji i regeneraciji tkiva i upravo zato je to makronutrijent pa je jako važno unijeti ga nakon treninga. Osim toga, važan je i za proizvodnju hormona i enzima te za zdravlje kože, kose i kostiju. Protein je i odličan za osjećaj sitosti i za održavanje razine šećera u krvi u normalnim vrijednostima.
Prema podacima s britanskog Nacionalnog zdravstvenog sustava, preporučen dnevni unos proteina je 0,8 g po svakom kilogramu tjelesne težine. Dakle, osoba težine 60 kg trebala bi dnevno unositi u organizam 48 g proteina.
Mogu pomoći zdravlju srca
Amidor navodi da žumanjak također osigurava omega-3 masti, za koje se pokazalo da pomažu u promicanju zdravlja srca i smanjuju rizik od umiranja od srčanih bolesti. Određene omega-3 masne kiseline također se povezuju s potencijalnim ubijanjem stanica raka i mogu pomoći kod artritisa.
Ne samo to, omega-3 masne kiseline su neophodne za pravilan razvoj i funkcioniranje tijela. Dokazano je i da povećan unos ovog nutrijenta rezultira znatnim poboljšanjem stanja kod osoba s teškoćama u učenju i pamćenju te onih koje pate od nekih oblika depresije.
Manjak unosa ovih masnih kiselina može uzrokovati niz različitih simptoma, a najčešće su to kognitivne poteškoće i kronična upala u tijelu.
Mogu pomoći zdravlju kostiju
- Žumanjak je jedan od rijetkih izvora vitamina D. Vitamin D pomaže u apsorpciji kalcija, a oboje pomaže u održavanju zdravih kostiju - navodi Amidor.
Dodaje kako je to važan nutrijent za djecu i za odrasle da bi se spriječio rizik od bolesti kostiju. To uključuje rahitis kod djece i osteoporozu kod odraslih.
Isto tako, vitamin D ima značajne uloge u našem imunosnom sustavu i cjelokupnom zdravlju, a nedavna studija, objavljena u Europskom časopisu za srce, otkrila je da nedostatak vitamina D ugrožava i naše srce.
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16. svibanj 2024 05:04
