Mazai eKudya

Zvemukati

• Ongororo ye

Zai harina kuita nyore. Zvakaoma kubvarura mufananidzo wakashata, kunyanya iwo unobatanidza iwe kune yakakwira cholesterol. Asi humbowo hutsva hurimo, uye meseji haina kukanganiswa: Vatsvaguriri vakadzidza hukama huripo pakati pekudyiwa kwezai necholesterol yeropa vakaona kuti zai harisi kusimudza mwero weLDL kana cholesterol "yakaipa". Kunyangwe zvirinani, mazai ane zvinovaka muviri izvo zvinogona kubatsira kudzivirira zvimwe zvakakomba zvirwere. Antioxidants maviri, lutein uye zeaxanthin, anowanikwa muhuwandu hwakawanda mu broccoli, sipinashi nemazai, anogona kudzora zvakanyanya njodzi yemakata uye kuenderana nezera-macular degeneration, iyo inokonzeresa chikonzero chekupofumara kusingarapike pasirese. Uye mazai anowanikwa aine makemikari akakosha mune fomu "isina kuwanikwa", zvichireva kuti miviri yedu inopinza zvakanyanya kubva mumazai pane kubva mumiriwo.

Zai rimwe chete rinogoverawo 31 muzana yezvinodikanwa zvezuva nezuva zvevhitamini K, iyo inogona kuve yakakosha secalcium uye vhitamini D mukuchengetedza hutano hwemabhonzo. Uye vakadzi vane nhumbu vangangoda kufunga nezvekudya omelets; mazai akafuma choline, chinovaka chinovaka muviri chinodiwa pakuvandudzwa kwehuropi mu "fetal" uye izvo zvinonyanya kudikanwa pakuva nepamuviri.

Pakupedzisira, pama<em>calorie 70 chete, zai rimwe rinopa 20 zvokudya zvinokosha, mavhitamini anokosha anonyunguduka mumafuta uye mapuroteni emhando yepamusoro, ayo anokosha kune avo vari pazvokudya zvakaderera-makoriyumu kana kuti mirivo. Tichifunga ese akanaka mashoko, haizi nguva here yekudzosera mazai pane menyu? Mazai-anoita.

Mazai ezuva nezuva

Heano mamwe mapapiro anokurumidza ezita rako rezuva nezuva remazai.

Mazai Florentine

Geza chingwa chezviyo neuchi yemasitadhi; pamusoro nepinashi itsva. Uya nemakapu maviri emvura uye 1 teaspoon chena vhiniga kumota. Kutsemura zai mumukombe mudiki uye wozodira mumvura inodzika; kubika 3-5 maminitsi; shandira yakabikwa mazai pamusoro pepinashi.

Kusvuta-Salmoni Omelet

Sveta pamwe chete mazai maviri, 1 punipuni mvura, munyu uye mhiripiri. Dururira mukapu inopisa; shandura pani kupfeka. Kana pasi raitwa, yepamusoro hafu ne 1/3 mukombe yakadonhedzwa salmon yakasvuta uye 1 kikapu yega yega yakadonhedzwa capers uye nonfat muto wakasviba. Peta pamusoro; kupisa kuburikidza. Fukidza nedhiri.

French Toast

Dunk 2 zvimedu-chingwa chezviyo chakazara mumusanganiswa wezai rimwe, 1/4 mukombe nonfat mukaka uye 1/2 teaspoon pasi sinamoni; shava mativi ese ari maviri anopisa asiri stick skillet; shandira ne maple manyuchi.

Monte Cristo Sandwichi

Dhidza zvidimbu zviviri chingwa chezviyo chakazara mumusanganiswa wezai, munyu uye mhiripiri; pamusoro chimwe chidimbu chine huni dzakaonda, yakaderedzwa-mafuta Swiss chizi uye romaine lettuce; kumusoro nechingwa chechipiri chechingwa; bika mune inopisa nonstick skillet kusvikira zai rabikwa uye chizi yakanyunguduka.

Breakfast Quesadilla

Whisk pamwe mazai maviri uye 2 maspuni imwe neimwe yakachekwa hanyanisi, matomatisi negreen pepper, uye shredded yakaderedzwa-mafuta Colby cheese; kubika mune inopisa nonstick skillet kusvikira wapedza; chipunu pakati pe2 yakazara-gorosi hupfu hwegorosi. Bika pabaking sheet kwemaminitsi gumi pa 350 degrees F.

Minyatso

Whisk mazai nechero yeaya usati wabika: masara mbatatisi yakasviba; kusvuta turkey chifuva uye yakaderera-mafuta cottage chizi; mhiripiri tsvuku yakakangwa, chikamu-skim mozzarella uye basil; sliced ​​karoti uye dhiri; Gorgonzola cheese uye sipinashi yakakoswa; howa uye pearl hanyanisi; broccoli uye yakaderedzwa-mafuta cheddar cheese.

Ongororo ye