Ndeipi Nzira Yakapfuma Kupfuura uye Kudya Mazai?

Zvemukati

• Kuongororwa kwenzira dzakasiyana dzekubika
• Yakabikwa
• Poached
• Yakabikwa
• Yakabikwa
• Kukakwenya
• Omelet
• Microwaved
• Kubika kunoita kuti zvimwe zvinovaka muviri zvinyure
• Kubika-kupisa kupisa kunogona kukuvadza zvimwe zvinovaka muviri
• Yakakwirira-kupisa kupisa inosanganisa cholesterol mumazai
• Matipi mashanu ekubika mazai akagwinya
• 1. Sarudza nzira yakaderera yekubika macalorie
• 2. Vabatanidze nemiriwo
• 3. Fry iwo mumafuta akatsiga patembiricha dzakakwirira
• 4. Sarudza mazai ane hutano zvikuru aunokwanisa kutenga
• 5. Usavafukidza
• Chinokosha
• Kudya Kugadzirira: Mazuva ese Kudya kwekuseni

Mazai chikafu chakachipa asi chine hutano hwakanyanya.

Izvo zvine mashoma macalorie, asi akazara ne:

• mapuroteni
• mavhitaminzi
• zvicherwa
• mafuta ane hutano
• akasiyana ekutsvaga michero

Izvo zvakati, nzira yaunogadzirira mazai ako inogona kukanganisa chimiro chavo chemuviri.

Ichi chinyorwa chinoongorora nzira dzakanaka kwazvo dzekubika nekudya mazai.

Kuongororwa kwenzira dzakasiyana dzekubika

Mazai anonaka uye anonyanya kushanduka.

Zvinogona kubikwa nenzira dzakasiyana siyana uye zviri nyore kusanganisa nezvimwe zvekudya zvine hutano, semuriwo.

Kuzvibika kunoparadza chero hutachiona hune njodzi, zvichivaita vakachengeteka kudya.

Heano kuputsika kwenzira dzinozivikanwa dzekubika:

Yakabikwa

Mazai akaomeswa-anobikwa anobikwa mumahombodo awo muhari yemvura inodzika kwemaminetsi matanhatu kusvika gumi, zvinoenderana nekubikwa kwaunoda kuti iyo yolk ive.

Kana iwe ukareba kuvabika, iyo inosimbisa iyo yolk ichave.

Poached

Mazai akachekwa anobikwa mumvura inotonhorera zvishoma.

Iwo akatsemurwa muhari yemvura inon'aira iri pakati pe160-180 ° F (71-82 ° C) uye yakabikwa kwemaminetsi 2.5-3.

Yakabikwa

Mazai akaomeswa anotsemurwa mupani inopisa ine hutete hwemafuta ekubikisa.

Unogona kuvabikira “sunny side up,” zvichireva kuti zai rakakangwa kune rimwe divi, kana kuti “over easy,” zvinoreva kuti zai rakakangwa kumativi ese.

Yakabikwa

Mazai akabikwa anobikwa muchoto chinopisa mundiro yakadzika-pasi kusvikira zai raiswa.

Kukakwenya

Mazai akapwanywa anorohwa mundiro, anodururwa mupani inopisa, uye anomutswa pamusoro pekupisa kwakadzika kusvikira agadzika.

Omelet

Kugadzira omelet, mazai anorohwa, anodururwa mupani inopisa, uye anobikwa zvishoma nezvishoma pamusoro pemoto wakadzika kudzamara asimba.

Kusiyana nemazai akakwenywa, omelet haimutswe kana yangove mupani.

Microwaved

Ma microwaves anogona kushandiswa kubika mazai munzira dzakasiyana siyana. Zvinotora nguva shoma kuti ubike mazai mu microwave pane zvainoita pachitofu.

Zvisinei, kazhinji haisi zano rakanaka kuma microwave mazai ayo achiri mukati memahombekombe awo. Izvi zvinodaro nekuti kumanikidza kunogona kukurumidza kuvaka mukati mavo, uye vanogona kuputika (,).

Mazai anokwanisa kubikwa nenzira dzakasiyana siyana, kusanganisira kufashaira, kuisa poaching, kufashaira, kubheka, uye kukwikwidza.

Kubika kunoita kuti zvimwe zvinovaka muviri zvinyure

Kubika mazai kunoita kuti ive yakachengeteka kudyiwa, uye zvakare kunoita kuti zvimwe zvekudya kwavo zvive nyore kugaya.

Mumwe muenzaniso weiyi ipuroteni iri mumazai.

Zvidzidzo zvakaratidza kuti zvinowedzera kugaya kana zvatsva ().

Muchokwadi, kumwe kuongorora kwakaratidza kuti muviri wemunhu unogona kushandisa 91% yeprotein mumazai akabikwa, zvichienzaniswa ne51% chete mumazai asina kubikwa ().

Shanduko iyi mukudyiwa inofungidzirwa kuti ichaitika nekuti kupisa kunokonzeresa shanduko mune mapuroteni ezai.

Mune mazai mbishi, mapuroteni mahombekombe akapatsanurwa kubva kune mumwe nemumwe uye akamoneredzwa muzvivakwa zvakaomarara.

Kana mapuroteni abikwa, kupisa kunodambura zvisungo zvisina kusimba zvinozvibata muchimiro.

Mapuroteni anobva aumba zvisungo zvitsva nemamwe mapuroteni akavakomberedza. Izvi zvisungo zvitsva muzai rakabikwa zviri nyore kuti muviri wako ugaye.

Unogona kuona shanduko idzi dzichiitika seye jena jena uye yolk inoshanduka kubva kune rakakora gel kusvika rairaby uye yakasimba.

Protein yemazai mbishi inogona kukanganisa kuvapo kweiyo micronutrient biotin.

Mazai manyuko akanaka ebiotin, chinova chinhu chakakosha chinovaka muviri chinoshandiswa mumafuta neshuga metabolism. Iyo inozivikanwawo sevhitamini B7, kana vhitamini H.

Mazai asina kubikwa, puroteni iri mumazai machena anonzi avidin inosunga kune biotin, ichiita kuti isavapo kuti muviri wako ushandise.

Nekudaro, kana mazai achibikwa, kupisa kunokonzeresa shanduko kune avidin, ichiita kuti isanyanya kushanda pakusunga kune biotin. Izvi zvinoita kuti biotin ive nyore kupinza ().

Pazasi Pazasi: Kubika mazai kunoita kuti puroteni iri mavari iwedzere kugaya. Inobatsirawo kuti vhitamini biotin iwanikwe zvakanyanya kuti ishandiswe nemuviri wako.

Kubika-kupisa kupisa kunogona kukuvadza zvimwe zvinovaka muviri

Kunyangwe kubika mazai kuchiita kuti zvimwe zvinovaka muviri zvinyure, zvinogona kukuvadza zvimwe.

Izvi hazvishamisi. Kubika chikafu chakawanda kunoguma nekudzikiswa kwehumwe hutano, kunyanya kana zvikabikwa pakudziya kwakanyanya kwenguva yakareba.

Zvidzidzo zvakaongorora chiitiko ichi mumazai.

Imwe ongororo yakawana kuti kubika mazai kwakadzora vhitamini A yavo zvemukati nekutenderera 17-20% ().

Kubika kunogona zvakare kudzikisa zvakanyanya huwandu hweantioxidants mumazai (,,).

Imwe ongororo yakawana kuti nzira dzekubika dzakajairika, kusanganisira mazai emicrowave, kufashaira, uye kukanga mazai, kwakadzora huwandu hwemamwe antioxidants ne6-18% ().

Pakazara, mapfupi ekubika nguva (kunyangwe patembiricha yakakwira) akaratidzirwa kuchengetedza zvakawanda zvinovaka muviri.

Tsvagiridzo yakaratidza kuti kana mazai akabikwa kwemaminitsi makumi mana, anogona kurasikirwa kusvika pa61% yevhitamin D yavo, zvichienzaniswa kusvika pa18% pavanenge vakanokangwa kana kufashaidzwa kwenguva pfupi ().

Nekudaro, kunyangwe kubika mazai kuchideredza zvinovaka muviri, mazai achiri manyuko akapfuma kwazvo emavitamini uye antioxidants ().

Kubika mazai kunogona kudzora yavo vhitamini uye antioxidant zvemukati. Zvisinei, ivo vachiri zvakanyanya kwazvo mumakemikari.

Yakakwirira-kupisa kupisa inosanganisa cholesterol mumazai

Mazai emazai ane cholesterol yakawanda.

Muchokwadi, zai rimwe rakakura rine 212 mg yecholesterol, inova 71% yezvakambokurudzirwa kunwa mazana matatu emamiriyoni pazuva (12).

Ikozvino hapachina chinokurudzirwa chepamusoro muganho wezuva nezuva wekudya kwecholesterol muUnited States.

Nekudaro, kana mazai akabikwa pane tembiricha yakakwira, cholesterol mukati mawo inogona kuve yakasanganiswa uye inogadzira macomputer anozivikanwa seoxysterols (,).

Uku kunetsekana kwevamwe vanhu, sezvo oxidized cholesterol uye oxysterols muropa zvakabatanidzwa nenjodzi yakawedzera yechirwere chemoyo (,).

Zvikafu zvine oxidized cholesterol uye oxysterols zvinofungidzirwa kuti zvinopa kuwanda kweropa kweaya macompound ().

Midziyo yekudya yakakosha yecholesterol yakasanganiswa inogona kunge iri yekutengesa chikafu chakakangwa, senge huku yakagochwa, hove, uye french fries ().

Izvo zvakare zvakakosha kuti uzive kuti cholesterol iyo yakasanganiswa mumuviri inofungidzirwa kuva inokuvadza kupfuura cholesterol yakasanganiswa yaunodya ().

Zvinonyanya kukosha, zvidzidzo hazvina kuratidza kubatana pakati pekudya mazai uye nenjodzi yakawedzera yechirwere chemwoyo muvanhu vane hutano (,,,,,).

Kupisa-kupisa kupisa kunogona kusimbisa cholesterol mumazai. Zvisinei, kudya mazai hakusati kwave kuchisanganiswa nenjodzi yakawedzera yechirwere chemwoyo muvanhu vane hutano.

Matipi mashanu ekubika mazai akagwinya

Mazai ane hutano, asi unogona kuita kuti mazai ako ave nehutano.

Heano matipi mashanu ekubika mazai ane hutano hwakanaka:

1. Sarudza nzira yakaderera yekubika macalorie

Kana iwe uri kuyedza kudzikisa macalorie, sarudza akachekwa kana mazai akabikwa.

Idzi nzira dzekubika hadziwedzeri chero mafuta ekuwedzera macalorie, saka chikafu chichava chakaderera mumacalorie pane mazai akaomeswa kana akakwenywa kana omelet.

2. Vabatanidze nemiriwo

Mazai anoenda chaizvo nemiriwo.

Izvi zvinoreva kuti kudya mazai mukana wakanaka wekusimudzira yako yekudyara miriwo uye nekuwedzera imwe fiber uye mavitamini kuchikafu chako.

Dzimwe pfungwa dzakareruka dzinosanganisira kuwedzera iwo miriwo yesarudzo yako mune omelet kana mazai akakweshwa, senge mune ino kamukira.

Kana kungo bika mazai chero nzira yaunoda uye uine miriwo padivi.

3. Fry iwo mumafuta akatsiga patembiricha dzakakwirira

Mafuta akanakisa ekubikisa pakupisa kwakanyanya, senge panotsvaira-pani, ndeavo vanoramba vakagadzikana patembiricha dzakakwirira uye vasingaise oxidize nyore kuti vagadzire mahara radicals emahara.

Mienzaniso yesarudzo dzakanaka dzinosanganisira mafuta avocado uye mafuta ezuva. Kana ukashandisa oiri-mhandara yemafuta emuorivhi kana mafuta ekokonati, zviri nani kubika pane tembiricha yakadzika kupfuura 410 ° F (210 ° C) uye 350 ° F (177 ° C), zvichiteerana.

4. Sarudza mazai ane hutano zvikuru aunokwanisa kutenga

Zvinhu zvakati wandei, zvinosanganisira nzira yekurima uye chikafu chehuku, zvinogona kukanganisa hutano hwemazai ().

Muzhinji, mafuro-akakwidziridzwa uye ehupenyu mazai anofungidzirwa kuve ane hutano hwakanaka kupfuura akachengetwa uye mazai anogadzirwa.

Chinyorwa ichi chinoenda zvakadzama nezve musiyano wehutano pakati pemazai anogadzirwa nenzira dzakasiyana.

5. Usavafukidza

Iyo yakareba uye inopisa iwe yaunobika mazai ako, iyo yakawanda mishonga iwe yaunogona kurasikirwa nayo.

Kushandisa kupisa kwakanyanya kwenguva yakareba kunogona zvakare kuwedzera huwandu hweacholesterol yakasanganiswa yavari, izvo zvinonyanya kuitika pan-frying.

Kuti uite mazai ako ave noutano sezvinobvira, sarudza yakaderera-koriori yekubika nzira, uvasanganise nemiriwo, fry iwo mumafuta-akatsiga mafuta, uye usanyanya kuvanyanyisa.

Chinokosha

Pakazara, ipfupi uye yakadzika-kupisa nzira dzekubika dzinokonzeresa kushomeka kwecholesterol uye kubatsira kuchengetedza yakawanda yeiyo zvinovaka muviri zvezai.

Nechikonzero ichi, akachekwa uye akabikwa (angave akaomarara kana akapfava) mazai anogona kunge ari ane hutano kudya. Idzi nzira dzekubika hadziwedzeri chero macalorie asina basa.

Zvese zviri kutaurwa, kudya mazai kazhinji kune hutano hwakanyanya, zvisinei nekuti unozvibika nenzira ipi.

Saka iwe ungangoda kuibika nekuzvidya nenzira yaunonakidzwa zvakanyanya uye usinga tarise pamusoro pezvidiki zvidiki.

Zvimwe nezvemazai:

• Wepamusoro gumi Hutano Mubatsiro weKudya Mazai
• Mazai uye Cholesterol - Mazhinji Mazai Aunogona Kudya Zvakachengeteka?
• Nei Mazai Ari Muurayi Kurerutsa Kudya Chikafu
• Ndiwo Ose Mazai uye Mazai Mazai Akashata Iwe, kana Akanaka?

Kudya Kugadzirira: Mazuva ese Kudya kwekuseni