Kudya zai zuva nezuva kwakaipa kune hutano hwako here?

Zvemukati

• Mangani mazai andinogona kudya pazuva?
• Kugadzirira sei mazai nenzira ine hutano
• 1. Kubika mu microwave
• 2. Gadzira poche zai
• 3. Fry zai nemvura
• 4. Zai farofa
• 5. zai omelet
• Rai mbishi rinowedzera njodzi yehutachiona hutachiona?
• Edza kuti uone kana zai rakanaka

Kudya zai zuva nezuva hakuna kuipa kune hutano hwako sekureba sekunge kuchisanganisirwa mukudya kwakaringana uye kwakasiyana, uye kunogona kuunza mabhenefiti akati wandei kumuviri, sekubatsira kudzora cholesterol, kufarira mhasuru kuwanda kana kudzivirira zvirwere zvemaziso, semuenzaniso.

Zai rave kuzivikanwa kuve rakaipa kune hutano hwako nekuti iyo yolk yakapfuma mucholesterol, asi ongororo inoratidza kuti cholesterol iriko muzvikafu zvechisikigo ine njodzi yakaderera yekuve yakaipa kune hutano hwako. Panyaya yezvikafu zvakagadziriswa pane kusaenzana uye kuderedzwa kwecholesterol, sezvazviri nebhekoni, soseji, ham, soseji, makuki akazadzwa uye chikafu chekutenga.

Nekudaro, yakanaka ndeyekubika zai nenzira yechisikigo, nemvura, semuenzaniso, kudzivirira kushandiswa kwemafuta anogadzirwa akadai semafuta kana bota.

Mangani mazai andinogona kudya pazuva?

Zvidzidzo hazviratidze kubvumirana pamusoro pehuwandu hwemazai anotenderwa pazuva, asi kunwa anosvika 1 kusvika ku2 mauniti pazuva kwakanakira hutano muvanhu vane hutano, sekureva kweAmerican Heart Association. Muchiitiko chevanhu vane chirwere cheshuga uye matambudziko emwoyo, chakanakira ndechekuti kunwa kunokwana chikamu chimwe chete pazuva. Muzviitiko zvese, zvakakosha kuti zai iri chikamu chekudya kwakaringana, kuti zvikwanisike kuchengetedza cholesterol yakakwana uye huwandu hweshuga yeropa.

Kunyangwe zai iri chikafu chakapfuma zvine hutano, zvakare ine macalorie uye, nekudaro, avo vari pazvikafu zvakanyanyorambidzwa zvekudzikira uremu vanofanirwa kudya zai zvine mwero. Tarisa tafura yezvakanaka zvezai uye nezvakanaka zvehutano.

Tsanangura kusahadzika nezve mazai anonwa uye cholesterol mune inotevera vhidhiyo:

Kugadzirira sei mazai nenzira ine hutano

Dzimwe nzira dzakanaka dzekugadzirira zai uye kukohwa zvakanakira chikafu ichi dzinosanganisira:

1. Kubika mu microwave

Ripeji iri nyore uye inoshanda ndeyekugadzirira zai mu microwave, sezvo isingatore mafuta. Kuti uite izvi, unofanirwa kudziya yakadzika dhishi mu microwave kwemineti imwe, vhura zai mundiro, mwaka uye kuboora iyo yolk, kuti irege kuputika. Wobva waisa zvese mu microwave kweimwe miniti.

2. Gadzira poche zai

Kugadzira iyo poche vhezheni, isa poto yemvura kuti ubike uye kana mabhuru ekutanga aonekwa, fambisa mvura nehupuni, uchigara uchitenderera munzira imwechete. Ipapo, zai rinofanira kunyatso kuputswa mupani, richibvumira zai kuti ribike seizvi kwemaminitsi manomwe.

Chekupedzisira, bvisa nerubatsiro rwechipunu chakapetwa, uchibvumira mvura kuyerera usati waiisa mundiro kuti ishumire.

3. Fry zai nemvura

Kuti usashandise mafuta, isa zai mune yakanyatsodziya isina-tsvimbo yekutsvaira, wedzera 1 punipuni yemvura uye vhara iyo pani kuitira kuti zai ribike neutsi.

4. Zai farofa

Pazai rega rega, mashupuni 4 eupfu hwemanioc, mupuni 1 weeiii yakakoswa nehafu yepuniki yemafuta, bota kana majarini inofanira kushandiswa. Iwe unofanirwa kusungira hanyanisi mu butter, wedzera zai uye kana rave kuda kubikwa, wedzera hupfu zvishoma nezvishoma.

5. zai omelet

Kune avo vasingakwanise kudya mazai emazai zvakawandisa, chakanakira kugadzira zai jena chena.

Zvisungo:

• 3 mazai machena;
• 1 tablespoon yemvura kana mukaka;
• 1 kapu yemiriwo yakabikwa (madomasi, karoti, broccoli);
• ¼ mukombe wechizi tii koteji kana ricotta;
• Munyu uye mhiripiri nhema kuravira.

Kugadzirira modhi

Muchidimbu, sanganisa mazai machena, mukaka nezvinonhuwira. Isa mu preheated skillet uye bika kwemaminetsi maviri. Wedzera kumisikidzwa kwemuriwo uye chizi, kana zvinhu sezvaunoda, uchizvirega zvichibika kusvikira chizi yanyungudika.

Rai mbishi rinowedzera njodzi yehutachiona hutachiona?

Mazai mbishi kana asina kubikwa anogona kunge aine mabhakitiriya Salmonella sp., iyo inokonzeresa fever, kurutsa uye manyoka akakomba, zvichitonyanya kutyisa muvana. Naizvozvo, mumwe anofanirwa kudzivirira kushandiswa kwayo kushoma uye zvakare zvigadzirwa zvine mazai mbishi sezvinhu zvekusanganisa, senge mousses, mayonnaise, toppings uye kuzadza keke.

Edza kuti uone kana zai rakanaka

Nzira yakanaka yekuziva kana zai richiri rakanaka kudya ndeyekuisa zai richiri rakasimba mugirazi remvura. Kana ikayangarara imhaka yekuti inotova nemhepo yakawanda mukati, uye nekuda kweizvozvo yachembera kana kukuvara uye haifanire kudyiwa. Iyo yakanaka ndeyekudya chete zai iro riri muzasi megirazi kana pakati pemvura.

Mazai ane chena kana shava ganda anounza zvakafanana hutano mabhenefiti, zvakakosha panguva yekutenga kuti utarise chete hunhu hwegobvu, iyo inofanirwa kuve yakachena, matte uye isina kutsemuka. Panguva yekugadzirira, jena rezai rinofanira kunge rakakora uye riine viscous uye iyo yolk yakasimba uye yepakati, isina kupunzika mushure mekunge ganda ratsemuka.

Izvo zvakakoshawo kuti urangarire kuti mazai anofanirwa kuchengetwa mufiriji, kunyanya mukati, sezvo gonhi regirazi rinotarisana nemhando dzakasiyana dzekupisa, izvo zvinokanganisa kuchengetedza kwechikafu ichi.