Dzira Labwino

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Kuchokera kwa Aperisi mpaka kwa Agiriki ndi Aroma, anthu m'mibadwo yonse adakondwerera kubwera kwa kasupe ndi mazira - mwambo womwe ukupitilira lero padziko lonse lapansi pamadyerero a Isitala ndi Paskha.

Koma mazira adataya khungu lawo m'ma 1970 pomwe madotolo adayamba kuwachenjeza chifukwa chakuchepa kwama cholesterol. Tsopano akatswiri azakudya akupatsanso mwayi chakudya chodabwitsachi. Kafukufuku waposachedwa ku Harvard University adapeza kuti anthu athanzi amatha kudya dzira patsiku osawonjezera chiopsezo cha matenda amtima kapena sitiroko. "Kuchuluka kwa mazira omwe mungadye kumadalira thanzi lanu loyambira," akutero a Josephine Connolly-Schoonen, MS, RD, pulofesa wothandizira pazamankhwala azabanja ku State University of New York ku Stony Brook komanso wolemba Lose Weight Permanently With the Bulls. -Chitsogozo Chakudya cha Eye (Bull Publishing, 2004). "Ngati muli ndi cholesterol yambiri ya LDL, ndiye idyani mazira pang'ono - mpaka awiri kapena atatu mazira athunthu pasabata. Ngati mulibe [mulibe LDL], palibe chifukwa choletsera mazira."

A Connolly-Schoonen asunthira mazira pagulu locheperako pazomwe amapereka kuchipatala. Chifukwa chake: ali ndi mapuloteni ambiri ndipo ali ndi ma antioxidants lutein ndi zeaxanthin (onse omwe amapezeka mu yolk), omwe amateteza diso ku kuwonongeka kwazaka. Koma koposa zonse, dzira laling'ono limangokhala ndi ma calories 70 ndi magalamu 6 a mapuloteni. Chifukwa chake siyani dzira phobia yanu ndikusangalala ndi chakudya chokwanira kwambiri!

Bowa Wopanda Crustless ndi Katsitsumzukwa Quiche

Katumikira 4

Nthawi yokonzekera: Mphindi 5

Nthawi yophika: 16-18 mphindi

Chidziwitso cha zakudya: Ngakhale mbale iyi imapeza mafuta okwana 55 peresenti, ndi mafuta ochepa komanso mafuta. Zoyimira zachikhalidwe zimakhala pafupifupi magalamu 30 mpaka 40 a mafuta pakatumikira, ambiri amakhala okhutira; mtundu wathu uli ndi magalamu 15 okha a mafuta, ochepera theka la iwo okhuta.

Kuphika kutsitsi

1 anyezi anyezi, wodulidwa bwino

Katsitsumzukwa ka mikondo 4, kochepetsedwa ndikudula zidutswa 1/4-inchi

1 chikho chodulidwa bwino bowa woyera

Mazira akulu 6

1/2 chikho lowfat mkaka

1/2 chikho lowfat kirimu wowawasa

1/4 supuni ya tiyi paprika

Msuzi wa nutmeg

Mchere ndi tsabola kuti mulawe

Magawo atatu lowfat Swiss tchizi, odulidwa mwamphamvu

Dutsani skillet wosaphika ndi kuphika kutsitsi ndikuwonjezera anyezi ndi katsitsumzukwa. Kuphika pamoto wochepa kwa mphindi 2-3 kapena mpaka masamba ayamba kufewa. Onjezerani bowa ndikuphika kwa mphindi 1-2.

Panthawiyi, kumenya pamodzi mazira, mkaka ndi kirimu wowawasa mu sing'anga mbale. Onjezani paprika, nutmeg, mchere ndi tsabola ndikuyika pambali. Valani galasi kapena mbale yophika ndi ceramic ndi kuphika kutsitsi ndikuwonjezera masamba ophika, kuwafalitsa mofanana. Thirani dzira losakaniza pamwamba, ndikuwaza tchizi. Phimbani ndi chivindikiro kapena chopukutira pepala ndi mayikirowevu pamwamba kwa mphindi 8. Chotsani ndikulola kuyimirira, kuphimba, kwa mphindi zisanu.

Chiwerengero cha zakudya potumikira (1/4 ya quiche): 249 calories, mafuta 55% (15 g; 7 g saturated), 13% carbs (8 g), 32% protein (20 g), 356 mg calcium, 1.5 mg iron, 1 g fiber, 167 mg wa sodium.

Zokometsera Mazira Saladi Manga

Amatumikira 2

Nthawi yokonzekera: Mphindi 5

Nthawi yophika: mphindi 12

Mazira 4, owiritsa kwambiri komanso osenda

Supuni 1 kuwala mayonesi

1/4 supuni ya tiyi mpiru wa Dijon

1/8 supuni ya tiyi ya ufa wouma

Mchere kuti ulawe

1 chikho mwatsopano mwana arugula, kutsukidwa ndi kusisita youma

Mkaka wa tirigu wokwanira 2 wokutira

1/2 tsabola wofiira wabuluu wofiira, wosungunuka, wobzalidwa ndikuduladula

Dulani mazira mu mbale ndikuwonjezera mayonesi ndi mpiru. Sakanizani bwino ndi mphanda mpaka zosakaniza zonse zikaphatikizidwa. Onjezani ufa wa chili ndi mchere ndikusakanikanso.

Kuti musonkhanitse kukulunga kulikonse, ikani theka la arugula pa tortilla. Pamwamba ndi theka la dzira losakaniza ndikufalikira mofanana pa arugula kumbuyo kwa supuni. Ikani theka la tsabola wa belu pamwamba pa dzira saladi. Pindani mbali zamtundu wa tortilla moyandikira, kenako ndikulunga theka la tortilla kutali nanu. Kuti mutumikire, dulani mkanda uliwonse pakati pawo.

Chiwerengero cha zakudya pa kutumikira (kukulunga 1): 243 calories, 50% mafuta (13 g; 4 g saturated), 25% carbs (15 g), 25% mapuloteni (15 g), 88 mg calcium, 1.7 mg iron, 10 g fiber, 337 mg wa sodium.

Msuzi Wotaya Mazira a Italy

Katumikira 4

Nthawi yokonzekera: Mphindi 5

Nthawi yophika: Mphindi 5

Msuzi wopepuka, wokhutiritsa, wopangidwa ndi msuzi, womwe umadziwika ku Italy kuti stracciatella, umaphatikiza mazira ndi nandolo zatsopano zachipolopolo.

Makapu 4 nonfat, otsika ndi sodium msuzi

2 mazira aakulu kutentha

1/4 chikho grated Parmesan tchizi

Supuni 1 minced mwatsopano parsley

Supuni 1 yatsopano ya mandimu

Mchere ndi tsabola kuti mulawe

Msuzi wa nutmeg

1/2 chikho chosungira nandolo watsopano

4 mizere yambewu yonse

Thirani msuzi wa nkhuku mu poto ndikubweretsa simmer pa sing'anga-kutentha pang'ono. Pakadali pano, menyani mazira, tchizi cha Parmesan ndi parsley palimodzi mu mbale yosakanikirana. Pogwiritsa ntchito whisk, sungani mwamphamvu msuzi nthawi yomweyo ndikutsanulira pang'onopang'ono dzira losakaniza. Onjezerani madzi a mandimu, mchere, tsabola ndi nutmeg. Onjezani nandolo zatsopano ndi ladle nthawi yomweyo mu mbale zamsuzi. Kutumikira ndi mpukutu wonse wa tirigu.

Chiwerengero cha zakudya pa kutumikira (kapu imodzi ya supu, mpukutu umodzi wa tirigu wonse): zopatsa mphamvu 221, 39% mafuta (10 g; 1 g okhutitsidwa), 33% ma carbs (19 g), 28% mapuloteni (16 g), 49 mg calcium, 1 mg chitsulo, 3 g CHIKWANGWANI, 394 mg sodium.

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