Mazira a Tsiku ndi Tsiku

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Dzira silinakhale losavuta. Ndizovuta kusokoneza chithunzi choyipa, makamaka chomwe chimakulumikizani ndi cholesterol chambiri. Koma pali umboni watsopano, ndipo uthengawu sunasokonezedwe: Ofufuza omwe adasanthula ubale womwe umakhalapo pakumwa kwa dzira ndi cholesterol m'magazi apeza kuti dziralo silikulitsa kuchuluka kwa LDL kapena "cholesterol" choyipa. Ngakhale zili bwino, mazira amakhala ndi michere yomwe ingathandize kupewa matenda ena akulu. Ma antioxidants awiri, lutein ndi zeaxanthin, omwe amapezeka mu broccoli, sipinachi ndi mazira ochulukirapo, atha kuchepetsa kwambiri chiwopsezo cha nthenda yamatenda komanso kufooka kwa khungu kwa zaka, komwe kumayambitsa khungu losaopsa padziko lonse lapansi. Ndipo mazira amakhala ndi mankhwala ofunikira awa "osapezeka", kutanthauza kuti matupi athu amatenga mazira kuposa masamba.

Dzira limodzi lokha limaperekanso 31 peresenti ya chakudya cha tsiku ndi tsiku cha vitamini K, chomwe chingakhale chofunikira kwambiri monga calcium ndi vitamini D posungitsa thanzi lamafupa. Ndipo amayi apakati angafune kuganizira kudya omelets; mazira ali ndi choline, michere yomwe imafunika pakukula kwa ubongo wa mwana ndipo imafunikira makamaka pakati.

Potsirizira pake, pa ma calories 70 okha, dzira limodzi limapereka zakudya zofunika 20, mavitamini amtengo wapatali osungunuka m’mafuta ndi mapuloteni apamwamba, amene ali ofunika kwa awo amene amadya zakudya zopatsa ma calorie ochepa kapena zamasamba. Popeza nkhani zabwino zonsezi, si nthawi yoti tibwezeretse mazira pazosankha? Mazira-mwachangu.

Mazira a Florentine

Sambani mkate wambewu zonse ndi mpiru wa uchi; Pamwamba ndi sipinachi yatsopano. Bweretsani makapu 2 madzi ndi supuni 1 vinyo wosasa woyera kwa chithupsa. Dulani dzira mu kapu yaying'ono ndikutsanulira m'madzi otentha; kuphika mphindi 3-5; perekani dzira losakanizidwa pamwamba pa sipinachi.

Osuta-Salimoni Omelet

Thirani mazira awiri, supuni 1 madzi, mchere ndi tsabola. Thirani mu skillet wotentha; tembenuzirani poto kuti muvale. Mukamaliza pansi, theka limodzi pamwamba ndi chikho cha 1/3 chotulutsa nsomba yosuta ndi supuni imodzi iliyonse yotulutsa capers ndi nonfat wowawasa zonona. Pindani; kutentha kudutsa. Fukani ndi katsabola.

French Toast

Dunk 2 magawo a mkate wambewu wosakaniza ndi dzira 1, 1/4 chikho nonfat mkaka ndi 1/2 supuni ya sinamoni; bulauni mbali zonse mu skillet yotentha yopanda phokoso; Gwiritsani ntchito mankhwala a mapulo.

Ma Sandwichi a Monte Cristo

Sakanizani magawo awiri mkate wambewu wosakaniza ndi dzira, mchere ndi tsabola; Kagawo kakang'ono kokhala ndi nyama yowonda, tchizi wochepetsedwa waku Switzerland ndi letesi ya Roma; pamwamba ndi kagawo kakang'ono ka mkate; kuphika pamoto wosatenthetsako mpaka dzira litaphika ndipo tchizi usungunuke.

Chakudya cham'mawa Quesadilla

Dulani pamodzi mazira awiri ndi supuni 2 za anyezi wina aliyense, tomato ndi tsabola wobiriwira, ndi tchizi tating'onoting'ono ta Colby tchizi; kuphika mu skillet yotentha yosasunthika mpaka itatha; supuni pakati pa mikate iwiri ya ufa wa tirigu. Kuphika pa pepala lophika mphindi 10 pa 350 °.

Ziphuphu

Thirani mazira ndi chilichonse cha izi musanaphike: mbatata zosenda zotsalira; kusuta fodya wa Turkey ndi kanyumba kochepa mafuta; tsabola wofiira wokazinga, mozzarella ndi basil; sliced ​​kaloti ndi katsabola; gorgonzola tchizi ndi sipinachi akanadulidwa; bowa ndi anyezi ngale; broccoli ndi tchizi tating'onoting'ono ta cheddar.

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