Mazai ndiwo akanakisa sosi yezvinovaka muviri, pamwe nekupfuma kweprotein nemafuta; macronutrients maviri anoita basa rinokosha mukudzora uremu.
La protein Izvo zvakakosha nekuti kana iwe uchidzikisa yako calorie kudya uye wotanga kurasikirwa nehumwe uremu, zvisingadzivisiki, chikamu cheiyo chichava tsandanyama (haasi mafuta chete auri kurasikirwa). Nekudaro, kuwana mapuroteni akakwana anogona kukubatsira kuchengetedza tsandanyama yako, kana kudzikisa huwandu hwaunorasikirwa, izvo zvinoita kuti kuzorora kwako kwemasabolism kusimuke uye kukubatsira kupisa macalorie akawanda zvachose.
Mapuroteni anobatsirawo nekuderedza uremu nekuti inoita kuti unzwe wakakwana, inoda simba rakawanda kugaya, uye inowedzera satiety mahomoni, maererano neyaApril 2015 chinyorwa muThe American Journal of Clinical Nutrition. Mafuta ari kuguta zvakare: anoderedza kugaya uye anoita kuti tinzwe takaguta kwenguva refu. Saka kudya mafuta akakwana kunogona kukubatsira kuderedza uremu.
Chero zvazvingava, tinokusiyirai mamwe mazano aunofanira kutevera kana uchidya mazai.
Ndeipi nzira ine hutano yekudzibikira?
Mazai anonaka uye akasiyana zvakanyanya. Zvinogona kubikwa nenzira dzakasiyana-siyana uye zviri nyore kubatanidza nezvimwe zvokudya zvine utano, zvakadai semuriwo. Kuabika kunoparadzawo chero utachiona hune ngozi, zvichiita kuti dzisanyanya kudyiwa.
Heano isu tine anonyanya kufarirwa uye ane hutano nzira dzekubika:
- Boiled. Mazai akaoma-akabikwa anobikwa muhombodo dzavo muhari yemvura inopisa kwemaminitsi matanhatu kusvika ku6, zvichienderana nekubikwa kwatinoda kuti yolk ive. Kana ukadzibika kwenguva refu, iyo yolk inosimba.
- Poached. Mazai akachekwa anobikwa mumvura inotonhorera zvishoma. Vanoparadzaniswa muhari yemvura inopisa pakupisa kwe71-82 ° C uye yakabikwa kwemaminitsi 2,5-3.
- Yakabikwa. Mazai akabikwa anobikwa muchoto chinopisa mundiro yakadzika-pasi kusvikira yai yaiswa.
- Scrambled. Mazai akaomeswa anorohwa mundiro, akadururirwa muhari inopisa inopisa uye akakurudzira pamusoro pemoto muduku kusvikira agadzika.
- Tortilla. Kuti uite omelet, mazai anorohwa, anodururwa mumoto unopisa, uye zvishoma nezvishoma anoputika pamoto muduku kusvikira akasimba. Kusiyana nemazai akaputika, omelet haina kuputika kana iri mupani.
- Microwave. Zvinotora nguva shoma kubika mazai mu microwave pane muhari. Nekudaro, kazhinji haisi zano rakanaka kune microwave mazai achiri muhombodo dzavo. Izvi zvinodaro nekuti dzvinyiriro inogona kukurumidza kukwira mukati mavo uye vanogona kuputika.
Mazano ekudya mazai uye kuderedza uremu
Ichi chikafu ndechimwe chezvinovaka muviri, asi tinogona kuita kuti mazai ave neutano hwakanaka. Heano mamwe mazano ekubika mazai ane utano hwakanaka.
Musadye machena chete
Kana iwe uri mumwe weavo vanobvisa yolk pese paunokwenya mazai, uri kuzviitira wega kana zvasvika pakurasikirwa uremu kana kuwana zvakakosha zvinovaka muviri.
Hongu, mazai ane mafuta akawanda anowanikwa muzai, asi mafuta ezvokudya handiwo anokonzera kuti uwane mafuta akawanda emuviri, izvo zvinokonzerwa nekuwanda kwemacalorie. Mukuwedzera, iyo yolk ine iyo hafu protein kuwanikwa muzai.
Pakupedzisira, yolk ndipo panowanikwa zvakawanda zvekudya. Kana iwe ukarasa yolk, iwe uri kurasikirwa choline, folic acid, iron, selenium, phosphorus, zinc, thiamine uye mavhitaminzi A, B6, B12, D uye E.
Usaganhurira mazai pakudya kwemangwanani
Usazviremekedze (kana kudya kwako) kufunga mazai chete sechikafu chemangwanani. Vanogonawo kunakidzwa pakudya kwemasikati uye kudya kwemanheru, uye kunyange sechikumbiro.
Zviri nyore kuisa muzvokudya kunze kwekudya kwemangwanani-egg salad sandwiches inoita kudya kwemasikati kunovaka uye kunonyaradza. Kana kuti unakirwe nemazai akabikwa sechitubu cheprotein mukuwedzera kune saladhi kana ndiro yezviyo.
Kwekudya kwemanheru, wedzera zai pamusoro pe burger yako kana kusanganisa vaviri mumutsara wako-fry usati washumira.
Kunakidzwa nezai rimwe chete kana maviri-akabikwa nemunyu nemhiripiri kudya kunonaka kunoita kuti urambe uchigutsikana kusvikira wadya.
Zvibike nemafuta ane hutano
fry mazai mukati Ruomba o majarini inokunda chinangwa kana uri kuyedza kudya chikafu chine hutano kana kuderedza uremu. Chokwadi, inogona kuravira zvakanaka, asi zvinotora chikafu chako pasi zvishoma zvine hutano-huchenjeri.
Hatisi kuti tidzivise mafuta ese. Miviri yedu inoda mafuta, uye mafuta ekudya anogona kubatsira nekurasikirwa. Zvisinei, mafuta asina kunaka, akadai seakazara uye anotengesa mafuta, anogona kuwedzera njodzi yako yechirwere chemwoyo, sitiroko, chirwere cheshuga, uye mamwe mamiriro asingaperi.
Pane kudaro, bika mazai mumafuta asina kukwana se mafuta omuorivhi, avocado uye canola. Kana zviri nani zvakadaro, sarudza mazai akabikwa kana akabikwa, izvo zvisingadi mamwe makorikori kubika.
Usazvidya nezvokudya zvisina kunaka
Maonero edu mazai akachinja mumakore, kunyanya sezvo sainzi yakashanduka uye tinoziva kuti mazai zvino anogona kuva chikamu chekudya kwakanaka.
Zvakadaro, dzivisa kubvumira hutano hwemazai kukanda halo yehutano pamusoro pechinhu chero chipi zvacho chaunodya navo, senge nyama tsvuku yakabikwa zvakanyanya (bacon, soseji) kana zviyo zvakanatswa (pancakes, waffles).
Utano hwakanaka hwekubatanidza mazai zvinosanganisira miriwo uye chikamu chiduku che cheese kune omelette, nemuto. Kana kuti unakirwe nemazai akakushwa ane gorosi reChirungu muffin uye chimedu chemuchero kana yogati.
usadya zvakawanda
Ehe, muganho wekudya cholesterol wakabviswa pakati pe2015-2020. Asi izvi hazvirevi kuti unogona kudzipedza sekunge dziri pombi. Kunyangwe hazvo pasina tekinoroji hapana muganho wepamusoro wecholesterol, nhungamiro inotaura kuti vanhu vanofanirwa kudya senge cholesterol diki sezvinobvira pavanenge vachidya zvine hutano maitiro ekudya.
Kana zvasvika kune mazai, zviri nani kunamatira kune avhareji yerimwe pazuva. Kana uine chirwere cheshuga kana zvimwe zvinokonzeresa chirwere chemoyo, haugone kurairwa kuti udye anopfuura mazai matatu pasvondo.