Zai Rakanaka

Zvemukati

• Ongororo ye

Kubva kuvaPersia kusvika kuvaGiriki nemaRoma, vanhu kumazera ese vakapemberera kusvika kwematsutso nemazai - tsika inoenderera nhasi pasi rese panguva yePasika nePaseka.

Asi mazai akarasikirwa nekumwe kubwinya kwavo muma1970 apo vanachiremba vakatanga kunyevera pamusoro pavo nekuda kwehuwandu hwecholesterol. Iye zvino nyanzvi dzezvekudya dziri kupa chikafu ichi chine zvakawanda mukana wechipiri. Ongororo ichangoburwa yeHarvard University yakawana kuti vanhu vane hutano vanogona kudya zai pazuva vasina kuwedzera njodzi yavo yechirwere chemwoyo kana sitiroko. "Huwandu hwemazai aunogona kudya hunoenderana nehutano hwako hwekutanga," anodaro Josephine Connolly-Schoonen, MS, RD, anobatsira purofesa wekiriniki mukurapa kwemhuri paState University yeNew York kuStony Brook uye munyori weLose Weight Permanently With the Bulls. -Eye Food Guide (Bull Publishing, 2004). "Kana uine cholesterol yakawanda yeLDL, idya mazai zvine mwero - anosvika maviri kana matatu mazai akazara pasvondo. Kana iwe usina [LDL yakakwira], hapana chikonzero chekudzivirira mazai."

Connolly-Schoonen akaendesa mazai kuchikamu chisina kudzikiswa mukiriniki yake yakavakirwa chikafu gwara. Icho chikonzero: ivo vakakwira mumapuroteni uye vakapfuma muma antioxidants lutein uye zeaxanthin (ese ari maviri anowanikwa mu yolk), ayo anodzivirira ziso pakurwisa-zvine chekuita nezera. Asi zvakanakisa zvese, zai repakati rine 70 macalorie chete uye 6 magiramu eprotini. Saka isa parutivi rako reza phobia uye unakirwe neakarongedzwa zvakakwana, chikafu-chakakora chikafu!

Crustless Mushroom uye Asparagus Quiche

Inoshanda 4

Nguva yekugadzirira: maminetsi mashanu

Nguva yekubika: 16-18 maminetsi

Chikafu chekudya: Kunyangwe dhishi iri richiwana makumi mashanu neshanu muzana emakoriori aro kubva kumafuta, rakaderera mumafuta akazara pamwe nemafuta akazara. Traditional quiches avhareji 30-40 magiramu emafuta pakushumira, mazhinji acho akazara; shanduro yedu ine 15 magiramu emafuta chete, isingasviki hafu yeaya akazara.

Kubika pfapfaidzo

1 hanyanisi duku, yakagurwa zvakanaka

4 mapfumo asperagus, akachekwa uye akacheka kuita 1/4-inch zvidimbu

1 mukombe machena akachekwa machena howa

6 mazai makuru

1/2 mukombe lowfat mukaka

1/2 mukombe lowfat muto wakasviba

1/4 teaspoon paprika

Pinch ye nutmeg

Munyu uye mhiripiri kuravira

3 zvimedu lowfat Swiss chizi, yakatemwa akachekwa

Tsvina nonstick skillet nekubika kubika uye wedzera hanyanisi uye asiparagasi. Sunga pane kupisa kwepakati 2-3 maminetsi kana kusvika miriwo yatanga kunyevenuka. Wedzera howa uye bika 1-2 maminetsi zvimwe.

Zvichakadaro, rova ​​pamwe chete mazai, mukaka uye mukirimu wakasviba mundiro yepakati. Wedzera paprika, nutmeg, munyu uye mhiripiri uye isa parutivi. Pfeka girazi kana ceramic yekubheka dhishi nekubika kubika uye wobva wawedzera miriwo yakabikwa, uchiaparadzira zvakaenzana. Dururira musanganiswa wezai pamusoro, wosasa nechizi. Dhavhara dhishi nechivharo kana netauro repepa uye microwave pakakwirira kwemaminetsi masere. Bvisa uye bvumira kumira, yakavharwa, kwemaminitsi mashanu zvakare.

Nutrition score pakushandira (1/4 yequiche): 249 macalorie, 55% mafuta (15 g; 7 g yakazara), 13% carbs (8 g), 32% protein (20 g), 356 mg calcium, 1.5 mg iron, 1 g fiber, 167 mg sodium.

Spicy Egg Salad Kuputira

Inoshanda 2

Nguva yekugadzirira: maminetsi mashanu

Nguva yekubika: maminitsi gumi nemaviri

4 mazai, akaomeswa-akabikwa uye akasvuurwa

1 tablespoon chiedza mayonnaise

1/4 teaspoon Dijon masardard

1/8 teaspoon chipfu poda

Munyu kuvira

1 mukombe nyowani mucheche arugula, yakashambidzwa uye yakakweshwa pakaoma

2 yakazara-gorosi tortilla inoputira

1/2 diki tsvuku bhero mhiripiri, yakachekwa, yakadyarwa uye yakatemwa kuita matete matete

Chekerera mazai mundiro uye wobva wawedzera mayonnaise nemasitadhi. Sanganisa zvakanaka neforogo kusvikira zvese zvinoshandiswa zvakaenzana. Wedzera chipfu yehupfu nemunyu wosanganisa zvakare.

Kuti uunganidze kuputira kwega kwega, isa hafu yearugula pane tortilla. Pamusoro nehafu yezai musanganiswa uye wakapararira zvakaenzana pamusoro pearugula neshure kwepuni. Isa hafu yebhero pepper mitsetse pazai resaladhi. Vhura tortilla mativi akatarisana nepakati, wozoisa pasi rehafu yetortilla kure newe. Kuti ushumire, cheka wega wega kuputira nehafu pane iyo diagonal.

Nutrition score pakushandira (kuputira 1): 243 macalorie, 50% mafuta (13 g; 4 g yakazara), 25% carbs (15 g), 25% protein (15 g), 88 mg calcium, 1.7 mg iron, 10 g fiber, 337 mg, sodium.

Chiitaly-Chimiro Egg Kudonha Soup

Inoshanda 4

Nguva yekugadzirira: maminetsi mashanu

Nguva yekubika: maminetsi mashanu

Ichi chiedza, chinogutsa, soup-based soup, inozivikanwa muItaly se stracciatella, inounganidza mazai neimwe nguva yechirimo inofarira, peas itsva yakavharwa.

4 makapu nonfat, yakaderera-sodium huku muto

2 mazai makuru mukamuri tembiricha

1/4 mukombe grated Parmesan cheese

1 tablespoon minced nyowani parsley

1 tablespoon yakachena jisi remonimu

Munyu uye mhiripiri kuravira

Pinch ye nutmeg

1/2 mukombe yakachengetwa mapepa matsva

4 akazara-zviyo rolls

Dururira muto wehuku mupoto uye uuye kuzopisa pamoto wepakati-pasi. Zvichakadaro, rovai mazai, Parmesan cheese uye parsley pamwe chete mundiro yepakati yekuvhenganisa. Uchishandisa whisk, shingairira kumutsa muto nguva uye zvishoma nezvishoma udururire mumusanganiswa wezai. Wedzera jisi remonimu, munyu, mhiripiri uye nutmeg. Wedzera nyowani nyowani uye ladle nekukurumidza mune muto mbiya. Shumira ne-rose-grain roll.

Nutrition score pakushanda (1 kapu yesobho, 1 yakazara-zviyo roll): 221 macalorie, 39% mafuta (10 g; 1 g akazara), 33% carbs (19 g), 28% mapuroteni (16 g), 49 mg calcium, 1 mg iron, 3 g fiber, 394 mg sodium.

Ongororo ye