Zai ndeimwe ye zvikafu zvine hutano uye zvakakwana zviripo: imwe yeakanakisa maererano nehuwandu hwekudya, inowanikwa gore rose, yakachipa uye yakaderera mumacalorie. Nokuda kwechikonzero ichi, zvakakosha mukudya kwekuderedza uremu kana, zviri nyore, pakuronga chero mararamiro ane hutano uye akaenzana ekudya kwemhuri yose.
Zvino, sezvakangoitwa nezvokudya zvakawanda, nzira dzekubika mazai vane zvakawanda zvokutaura pamusoro pemacalorie akazara, kudyiwa kwemafuta, uye kuchengetwa kwezvinovaka muviri kana kubvisa.
Uye kunyangwe iwo ese akanaka, mamwe anokodzera iwe kupfuura mamwe. Ramba uchiverenga nokungwarira, nokuti uchawana zvimwe zvinoshamisa.
Nzira yekubika sei zai nenzira ine hutano?
Kusiyana nezvinofungwa nevanhu, nzira ine hutano yekudya zai harina mbishiasi yakabikwa.
Izvi zvinokonzerwa nekuti kutonhora kwakanyanya kunogadzira chiitiko chinonzi denaturation yemapuroteni ezai, izvo zvinoita kuti awedzere kudyiwa nemuviri. Nokudaro, vatambi vanoita chikanganiso chakajeka nekudya mazai machena machena, sezvo vasingakwanisi kuita zvinodiwa.
Nezvakataurwa, ngatitarisei nzira dzakasiyana dzehutano dzekubika zai. Muchinyorwa ichi takaona nzira dzinowanzozivikanwa; zvisinei, kubvira Vilane Palace, purazi rekare reSpanish remazai emahara akasimudzwa murusununguko, vanokupa zvimwe dzimwe nzira dzinonaka uye dzepakutanga dzekubika zai. Anopfuura makore 25 okupfuya huku nenzira yechinyakare anoenda kure, saka tingaita zvakanaka kushandisa mamwe ezano rake.
Grilled
Kana uine pani yakanaka isina tsvimbo, ndizvozvo. nekukurumidza, inonaka uye ine hutano nzira yekudya zai. Iwe hauna chikonzero chekusaisanganisira mukudya kwako kwemangwanani, nekuti zvinongotora miniti imwe chete kuigadzirira.
Yakabikwa
Kusanganisira kusiyana kwayo kwakasiyana-siyana: yakanyoroveswa mumvura kwemamwe maminetsi kana mashoma. Chakanakira nzira iyi ine hutano yekubika zai ndechekuti unogona kugadzirira akati wandei pachine nguva uye nyura mazviri kana usina nguva yakawanda. Cheka miriwo mitsva uye uchave nekosi yakanaka yekutanga; zai repakati rakabikwa rinopa 64 kcal chete.
kubirwa kana kubirwa
Iyi nzira yekubika mazai ari mufashoni zvikuru nekuda kwekunaka kweBenedictine mazai, chikafu chenyeredzi chekudya kwemangwanani kunonaka uye mabrunches. Kunyange zvazvo hollandaise muto unowanzo kuperekedzwa nawo une macalorie akati wandei, haukuvadzi kana ukautora nguva nenguva uchigadzira kumba.
Chero zvazvingava, mazai akavharidzirwa kana akacheneswa ari oga anonaka, ane mavhitaminzi, zvicherwa, amino acids uye mapuroteni, uye haasi kukora zvachose (zvakafanana nezai rakabikwa, anenge 65 kcal).
Yakabikwa
Hongu, waifunga kuti zai rakakangwa rakanga risiri utano… Tiri kuzokupa nhau dzakanaka! Ichokwadi kuti nzira iyi yekubika inopa mamwe makorikori mashoma (anenge 110), asi haana kuwanda, uye iwe unodzivisa mamwe kana iwe ukabvisa mazai zvakanaka paunenge uchiabvisa. Uyezve, kana ukazviita mukati mafuta akanaka emuorivhi Iwe haungope chete flavour asi zvese zvivakwa zvemudikani wedu EVOO.
scrambled
Kune iyi nzira yekubika, usazeza kushandisa fungidziro yako yese. Uye zviite pasina kuzvidemba nezvokudya zvinovaka muviri uye zvakapfuma zvaungafunga nezvazvo: natural tomato chunks, garlic mushrooms, mamwe prawns, sipinashi, tuna, turkey, chibage ... Nokuti uchawana kosi yechipiri, kudya kwechigunwe-kunanzva kwechigunwe kana kudya kwemanheru kune hutano sezvahunowana. Mazai maviri akakanyiwa asina mafuta haatombope nezve 149 kcal.
mu tortilla
Iyo sacrosanct mbatatisi omelette ndiyo zvishoma caloric asi inokurudzirwa zvakanyanya. Chaizvoizvo, kana iwe ukayedza kuzvichengeta iwe nemari yaunokwanisa kuitenga neimwe frequency. Sekureva kweSpanish Nutrition Foundation, chikamu chidiki chembatatisi omelette chinogona kunge chine 196 kilocalories.
Kana ari akafukidzwa kana maFrench tortilla, hapana dambudziko mukuasanganisa mukudya kwako zuva nezuva. Omelette yeFrench ine mazai maviri inogona kuva ne154 kcal.
Sezvauri kuona, iyo nzira dzine hutano dzekubika zai dzakasiyana-siyana uye dzinonaka. Muchokwadi, zvakasanganiswa nezvimwe zvinokurudzirwa zvekudya zvinenge zvisingaperi.
Nokudaro, usakanganwa kuisa mazai paunoronga kudya kwako uye kwemhuri yako yose, nokuti unenge uchiita hutano hwako zvakanaka ... uye homwe yako. Kaviri mukana!