Zai racho nderimwe rezvikafu zvinonakidza kwazvo. Uye, kunyangwe iine zvayakaipira, huwandu hwezvakanaka hwanyanya kwazvo kana ukadyiwa zvine mwero uye mukati mekudya kwakanaka. Izvo zvine mutsindo, zvinonaka, uye zvine mutengo.
Kana isu tichiwedzera kune iyo iyo muyero weprotein, iron, mavitamini uye zvimwe zvinovaka muviri izvo inomiririra, hazvishamise kuti inowanzo fungwa se imwe yembiru huru dzekudya.
Zvakaipa here kudya mazai akawanda?
Zai pazuva rinogamuchirwa, asi iwe unofanirwa kufunga nezve cholesterol iri muzai iro (zai repakati rine zvinopfuura hafu yemamirigiramu mazana matatu echolesterol akaiswa semuganho wezuva nezuva) akawedzera kune kumwe kudya kwezuva. Zvakare, vanhu vane chirwere chemwoyo, chirwere cheshuga, kana cholesterol yakawanda vangave vakanaka kufunga mazai madiki pane makuru, ane cholesterol yakawanda.
Mazai uye cholesterol
Havasi vese vesaenzi vanobvuma kuti mazai ane zvinokuvadza nezve hutano hwevanhu. Uye kune zvidzidzo uko njodzi huru yechirwere chemoyo isina kuwanikwa muvanhu vanodya rinopfuura rimwe zai rimwe pazuva zvine hukama neavo vanodya rimwe chete pasvondo. Pamusoro pezvo, zvinofanirwa kucherechedzwa kuti vachena havana cholesterol.
Mhedzisiro yemafuta akazara paropa cholesterol mwero yakanyanya kukura kupfuura cholesterol. Yese yemukaka uye nyama ine mafuta mienzaniso yezvikafu zvekutarisa kana kuongororwa kweropa kuchiratidza cholesterol yakawanda. Uye ndeyekuti mafuta ayo akazara anoita kuti muviri ubudise cholesterol.
Kuronga yako yai kudya nemavhiki izano rakanakisa. Pamazuva aunonakidzwa nechikafu ichi, ganhurira ayo akanyanya cholesterol uye mafuta akazara kwezuva rese. Zvisinei zvakakosha kuti uzive yako cholesterol yemuropa uye taura nachiremba wako nezvecholesterol uye mafuta akaguta mukati mekudya kwako. Vanhu vane hutano vanogona kudya anosvika mazai manomwe pavhiki, asi avo vane cholesterol yakawanda vanowanzo ganhurirwa ku 3-4 pavhiki.
Mazai nemapuroteni
Zai iri chikamu chezvekudya zvine mapuroteni pamwe nenyama, hove, nyemba uye nzungu. Nekuda kweizvi vanoonekwa sechikafu chakakosha mune chikafu chinovaka uye chine hutano. Asi zvakakosha kuti uzive kuti pakave nezvidzidzo zvinogumisa kuti mazai anogona kusimudza cholesterol kana ichishungurudzwa. Neichi chikonzero hazvo hazvikurudzirwe kuti ive yega sosi yeprotein mukudya.
Mazai ekugutsa chishuwo chako
Vamwe vanoona nezvehutano vanoyambira kuti uderedze uremu Izvi zvinokonzerwa nekuti iwo haana kukwirira mumafuta, ane mhando yepamusoro yeprotein, uye inogona kugutsa iyo nzara zvakanyanya panguva yekudya kwekuseni pane kumwe kudya pamwe nenhamba yakafanana yemacalorie, nekuda kwekusanganiswa kwayo kwemafuta uye mapuroteni.
Kudya kwemangwanani inguva huru yekunakirwa nehusiku hwako hwekushandira mazai. Unogona kuzvibatanidza nezvidimbu zvidimbu zvechingwa chegorosi chakazara uye hafu yeranjisi. Kudya kwakaderera koriori kuchakuchengeta uchigutsikana kusvika panguva yekudya kwemasikati.
Zai rine mazai mangani
Zai rinopa macalorie ari pakati pe70 ne80. Izvi zvinomiririra 4 muzana yezuva nezuva koriori inodyiwa yemunhu anodya zviuru zviviri zvemakori. Neichi chikonzero zai rezuva nezuva harifanire kunge riri chikonzero chekushushikana kana iwe uchida kuchengeta tambo. Izvo zvese zvinoenderana nenzira yekubika (yakakangwa inogona kupeta kaviri huwandu hwe macalorie uchienzaniswa nekukora) uye chikafu chinoenda nacho pakudya kwoga kwoga.
Izvo zvakakosha kuti uzive kuti, pamusoro pekusave wakakwira macalorie, inopa 10 muzana yeiyo yakakurudzirwa zuva nezuva protein, pamwe nezvimwe zvinovaka muviri zvakakosha, simbi uye B mavitamini, kusanganisira folate (yakakurudzirwa vakadzi vane nhumbu).
Zvakare inopa zvinovaka muviri zvakadai se lutein uye zeaxanthin, mamwe ma carotenoid ayo anogona kudzikisa njodzi yekukuvara kwemacular kunoenderana nekukwegura, uye ndicho chikonzero chikuru chekupofomadza muvanhu vakuru. Kune rimwe divi, zvirimo choline zvinogona kuoneka mukuchengetedza zvirinani kwemabasa ehuropi, senge ndangariro.
Zvidobi zvekubika zai
Ziva kuti ndezvipi zvekuisa zai mugirazi remvura kana kupatsanura chena kubva kune iyo yolk paunenge uchitsvaira.
- Donhedza zai rako nokungwarira mugirazi remvura kuti uone kana rashata. Kana ikaenda yakananga kuzasi kwegirazi, zvakanaka. Pane kudaro, kana zai rako richiyangarara, rirase.
- Kana iwe uchida mazai akaomeswa neiyo runny yolk, paradzanisa chena uye ubike kusvikira yashanduka chena uye opaque. Wobva wawedzera iyo yolk uye fry kwemamwe maminetsi mashoma. Izvi zvinovimbisa chena yakabikwa-chena uye ine muto yolk.
- Paunenge uine nguva shoma yekubika, unogona kuva neomelette yakagadzirira muminiti imwe chete nerubatsiro rwe microwave. Dururira iyo mugaga, rova zvishoma uye microwave.