Chii kubika mazai pasina kukuvadza nenhamba?

Mazai vanoonekwa mumwe zvakanakisisa zvigadzirwa: vazere mapuroteni, havana makabhohaidhiretsi neshuga. Chokutanga zvaifungwa kuti yolks remafuta akawandisa akawandisa, asi munguva ichangopfuura akanga akawanikwa kuti rine choline, kukurudzira basa masero, kunosimbisa chiropa uye kunomutsa kufamba zvinovaka muviri ari mumuviri. Remafuta akawandisa mu mazai idukusa kare akafunga. Idya mazai rose kuti kufadza vabatsirwe. Kana uri kuedza kudya zvakanaka, chigadzirwa ichi mukwanisi chero mundiro. Pane nzira dzakawanda kubika zai ane utano zvemangwanani, zvemasikati kana kudya kwemanheru.

stuffed mazai

Kazhinji kuita mazai makazara kuwedzera mayonnaise. Edza kusanganisa kuti yolks pamwe netsanga, mayonnaise uye atsive nezvinoitika Greek yogati. Wedzera nezvinonhuhwira - uye iwe uende chinonaka kwazvo, azere mapuroteni kudya. Nhamba Your achabva vakachengeteka. Uyezve macalorie por kushumira, ichi vakasvimha - kuno zai wavo anopfuura manomwe navatatu.

Mazai ane Salad pamusoro inomera

KweBrussels inomera inobatsira chaizvo, ndicho rizere muviri. miriwo ichi vanorichenesa muviri, kunotadzisa kuzvimba uye kudzivirira kenza. Ita Salad pamwe makabheji, kuvandudza utano hwako!

Chenjera nembatatisi vane zai

Uyu chisvusvuro kwomwoyo chaizvo, pashure iyo simba uchava zvinokwana rose mangwanani. Kana uchida nembatatisi, tsvaka resipi ichi! Sangana nembatatisi vane creamy mbudzi chizi uye inopisa mumuto. The matapiri potassium yakawanda, nokusanzwira vhitamini B6, izvo zvinokosha kuvaka masero matsva uye zvinoitika kushanda tsinga.

Tacos mangwanani

Kana uchida Mexican chikafu, uchanakidzwa tacos izvi. Wedzera kuti cilantro kuti vawane nyore uye anozorodza dhishi. Mukuwedzera, mazai ikashandiswa pamwe yekotapeya, izvo mune zvakanaka monounsaturated kwemafuta.

Vegetable Quiche pasina goko

Kurasa bvunzo, kuderedza uremu. Unogona zvakanaka kuti keke yakavakirwa michero uye zvinonhuwirira. Wedzera zai uye chizi vakabva kwomwoyo chaizvo uye zvinonaka. Inogona kushandiswa pachinzvimbo dzose mukaka, womuarumondi, zvokuti dhishi akatonyanya mapuroteni.

Rakagochwa beets mazai scrambled

Shandisa zvakakangwa beets, nokuti risinganyanyi macalorie uye mukuru faibha. Unogona kushandiswa uye chard, akapfuma mavhitaminzi uye zvinovaka muviri. Izvi nyore uye zvinonaka chaizvo dhishi.

Quiche pamwe sipinachi uye artichokes

Tikafunga sipinachi uye artichokes - a chaiwo chaiwo. Ita hwaro ake yakaderera-mafuta dhishi, akapfuma nokusanzwira mapuroteni. Portioned kuviriswa inzira naka nyore uye anobatsira tudyo.

Scrambled mazai ne sofrito

Sofrito - nyore Latin America muto, rinosanganisira huya hunenge chaizvo zvinhu uye zvinonhuwirira. Rich domatisi munuhwi zvakakwana dopolyaet mazai. Idya imwe omelet pamwe yekotapeya uye gorosi wose chingwa.

Baked mazai chicken

Wakakanganwa sosi - kuwedzera mazai uye yakachena madomasi pamwe mhiripiri. Sangana dhishi chicken, paunga- kuwedzera uwandu mapuroteni. Uyu mubatanidzwa mukuru siyana uye textures!

Poached zai iri tositi pamwe yekotapeya

Yekotapeya pamusoro tositi - zviri zvinonaka chaizvo. Ndinogona kuita dhishi ichi kunyange kunakidze? Edza kuiripa poached zai! Zvinonzi Appetizing chaizvo, kunze, zvinofungidzirwa kuti iyi ndiyo nzira inonyanya anobatsira kuti kubika mazai.

Crispy mbatatisi

Tsiva tsika mbatatisi kuti zvinozipa, nendiro yaiva yepakutanga uye anobatsira. Nderamafuta mbatatisi rine calcium, potassium uye vhitamini C. Uyezve, zvinofungidzirwa kuti zviri akafuma kwazvo Beta-carotene.

Easy zai saradhi

Egg Salad anonzi zvikuru rinorema kudya nokuti kunosanganisira yakawanda mayonnaise, iyo ine shuga yakawanda. In resipi ichi, mayonnaise ne mapuroteni-vapfumi Greek yogati. Iwe musarasikirwe kunaka, asi zvinoitika zvikuru zvikuru.

Frittata pamwe Sarimoni uye asiparagasi

Salmon - ichi ndechimwe chezvinhu anobatsira zvigadzirwa, rine zvakawanda naOmega-3 mafuta acids. Akabatana asiparagasi, akasiyana Anti-anogumbura zvazviri Mazai anobatsira uye kuwana zvikuru zvokudya zvinovaka muviri. Kunze dzasara frittata zvinogoneka chero nguva anodziya. Zviri nyore chaizvo.

Omelet nemiriwo uye soseji

Haugoni kusarudza zvaunoda kudya? Gadzirira omelet zvose unouya kwamuri firiji. Shandisa muriwo uye soseji, unogona kutsiva rokupedzisira iri huku kana Turkey. Iri nyore uye rinonaka yokubika, Chikurukuru, musakanganwa kuwedzera zvishoma zvinonhuhwirira.

Potato Salad pamwe chimichurri muto

Kanganwa pamusoro mayonnaise, akaita kujairika muto chimichurri omuarumondi uye Basil. Akabatana nembatatisi, asiparagasi uye mazai anotendeuka kusimba zvinonaka.

Burrito mangwanani

Uyu rakanakisisa chingaitwa kwamangwanani, nokuti dhishi ichi ine zvishoma shuga uye mukuru faibha. Unogona -oma burritos izvi uye reheat navo kana zviri nyore. Shandisa gorosi Pita wose chingwa, kunaka akatonyanya anotaurisa, uye dhishi - anobatsira.

Cabbage Kale pamwe zai

Unogona kuderedza uwandu mafuta, kushandisa mundiro ichi pachinzvimbo kweTurkey bhekoni. Cabbage Kale anogona kuva chinovava, kana asina kugadzirira zvakanaka, saka omesa uye kubika zvakanaka kwamuri zvakanga zvinonaka. Kurasa toasts zvachose, kana pashure nhamba kana kudya bande pakati wholemeal chingwa asina shuga.

Vegetarian saradhi Cobb

Uyu chetsika Salad, asi iwe unogona kuzvipa mafungiro matsva. Shandisa pizi vakabika mura utsi - Inonaka sezvinoita bhekoni! Chickpea haisi rinonaka, asi muzerewo zvinovaka muviri, kuwedzera zvishoma zvine mafuta, iyo inobatsira chaizvo.

Simple tositi pamwe feta uye makabheji Cale

Cabbage Cale zvino nevakawanda zvikuru nokuti pane zvinovaka muviri zhinji kudaro uye mavhitaminzi. Sangana nazvo brackish feta, kuti inonaka chaizvo uye utano dhishi. Liquid mondo wedzera pakubika uye magadzirirwo, kuti hapana chinogona kuenzaniswa.

Mazai ari madenderedzwa

chisvusvuro Izvi zvingaita nyore chaizvo, asi dzimwe nguva ndizvo chete zvaunoda. Achigadzirira dhishi ichi zvinoda zvinhu zvitatu chete nemaminitsi mashanu! Wedzera zvinonhuhwira kuna nemazai kuti zvikuru Appetizing!

Tostado pamwe hamu uye zai

dhishi ichi rinobatanidza rinotapira uye wakawanda siyana - chete Tuck Tostado yekotapeya pamwe mastrawberry. Zvakaratidza zvinoshamisa mubatanidzwa siyana uye mavara! Pakutanga, zviri kujairika, asi chaizvoizvo inokosha wekuedza.

Acharungwa zviyo waffles

Kana uchida kubata pachako kuti inonaka dhishi akaita waffles izvi hwakanaka cornmeal. Tikafunga aisvuta Sarimoni uye mazai - iyi ndiyo sarudzo chaizvo zvakanaka. Tsiva mu buttermilk waffles pamusoro womukokonati mukaka, kuwedzera dhishi simbi, selenium, calcium, magnesium uye phosphorus, uyewo mavhitaminzi akawanda.

Fried muriwo pamwe zai

Tanga zuva ane nokushanda wemiriwo kuvandudza utano hwavo. Pakati Nepakati kudya miriwo uye mapuroteni kuchakuzadza simba, asi regai kukonzera kunzwa waziya. In ichi dhishi faibha zvikuru, magnesium, phosphorus, potassium, riboflavin, selenium, mavhitaminzi - huru yokutanga kudya.

Baked mhiripiri mazai

Edza kuita mhiripiri stuffed - saka iwe kuwedzera zvaunodya yakawanda miriwo. Uyu mukana chaizvo nzira kuti tafura mazai! Unogona kuva pamwe zai nezvimwe zvinonaka toppings. Stuffed pepper - nguva dzose pfungwa yakanaka.

Kaviri Baked Sweet Potatoes

mbatatisi ichi inosimbiswa kukupa nokunzwa mukaguta mangwanani. Hazvina zvakavhenganiswa soseji uye chizi kuti kuchaita kuti akomborera pachako. Kana uri kuedza kucheka macalorie, kutsiva soseji Turkey, hazvizovipozve zvishoma zvinonaka.