Kwa anthu omwe akuyang'ana kuchepetsa cholesterol ndi mafuta omwe amadya, kutulutsa mazira kuti alowe m'malo mwa dzira kungawoneke ngati njira yabwino yothetsera dzira m'malo mwa maphikidwe ambiri omwe ali ochepa kapena ochepa kwambiri. Ngati mukuyenda, kapena muli ndi zovuta za dzira, mwinamwake mukufuna kugwiritsira ntchito dzira m'malo mwake-koma mukudziwa momwe apangidwira?
Mazira a nkhuku amagulitsidwa m'makotoni mu gawo lafriji ya golosi, ndipo mkati mwake mumayang'ana mazira ngati mazira otayidwa.
Ndi mawu akuti "choloweza mmalo" mu dzina lake, mungathe kuyembekezera kuti musakhale ndi mazira omwe ali nawo. Komabe, iwe ukhoza kulakwitsa.
Yolk Ali pa Inu
Mutha kudabwa pamene muyang'ana mndandanda womwe uli kumbuyo kwa chidebe cholowera dzira. Mazira ambiri omwe amalowa m'malo mwa dzira amakhala makamaka azungu azungu, kotero ngati muli ndi dzira, kapena mukudya mitsempha, izi sizili dzira loyenera. Lingaliro ndilokuti mbali zosaoneka bwino za dzira zachotsedweratu ndikukhazikitsidwa ndi zinthu zokha za dzira.
Ngati mukufunafuna chakudya kuti mutenge mazira, muyenera kufunafuna mankhwala ndi mawu akuti "dzira m'malo" kapena "zitsamba" pazomwe akugulitsa. Zinthuzi sizikhala ndi mazira konse ndipo zili zotetezeka kwa iwo omwe ali ndi dzira zowonongeka komanso anthu akudula zinyama kuchokera ku zakudya zawo.
Osati Njira Yabwino Yopatsa thanzi
Chombo cha mazira poyamba chinkaganiziridwa ngati njira yabwino kwambiri kwa mazira ngati mukufuna kudula mafuta ndi cholesterol zomwe zimayikidwa mu yolk ya dzira.
Komabe, kafukufuku waposachedwapa wasonyeza kuti yolk ya dzira yalandira rap yoipa kwambiri. Ndipotu, dzira lonse limadziwika kuchepetsa chiopsezo cha matenda a mtima ndi khansa (imakhala ndi antioxidants), komanso kutsika kwa magazi.
Mazira akhoza kukhala otsika kwambiri m'thupi la okosijeni , koma zotsatira zake pa cholesterol ya magazi ndizochepa poyerekeza ndi zakudya zomwe zili ndi mafuta odzaza ndi odzola.
Ngati muli ndi cholesterol chokwanira, ndibwino kuti mudye mazira moyenera. Zakudya zambiri za mazira monga omelets ndi frittatas, zomwe nthawi zambiri zimakhala ndi tchizi kapena mafuta ena apamwamba kwambiri, zakumwa zam'thupi kwambiri, ndizofunikira kuti azigwiritsa ntchito dzira m'malo mwake, koma osankha zoyera (monga 100 peresenti ya azungu ) ndilofunika.
Kodi Zina Zili M'gulu la Mayi?
Mazira a mazira monga Egg Beaters brand ali ndi 99 peresenti dzira azungu. Peresenti imodziyo imakhala ndi "zokoma zakuthupi" zosadziwika, zojambula, zonunkhira, mchere, anyezi, ufa wa xanthan, ndi guar gum . Zakudya zambiri zimaphatikizidwa kuti zikhale zowonongeka ndi yolk, kotero kuti mmalo mwa dzira nthawi zambiri amakhala ndi chitsulo, zinc, folate, thiamin, riboflavin, ndi vitamini A, E, B6, ndi B12, ndipo ali ndi chiwerengero chofanana wa mapuloteni monga mazira onse. Komabe, zowonjezera zonsezi zikutanthawuza kuti dzira cholowa m'malo ndi chakudya chokonzedwa. Ndipo ife tonse tikudziwa kuti zakudya zowonongeka ndi zomwe tiyenera kuzipewa tikamadya zakudya zabwino.
Onetsetsani kuti Muwerenge Chilembo
Ngati mukuganiza kuti mukufuna kugwiritsa ntchito dzira lolowera dzira, onetsetsani kuti muyang'ane chizindikiro pa cartoni kuti muwone ngati muli otsika kwambiri mu mafuta, komanso kuti muwone ngati cholowa cha dzira chiri choyenera pa zosowa zanu zonse.
Ngakhale makina ena, monga Otsutsa Ogg, alibe mafuta kapena mafuta m'thupi, ena amagwiritsa ntchito mafuta a masamba monga chogwiritsira ntchito, chomwe chimapangitsa mafuta kukhala okhutira, ngakhale kuti mafutawa sakhala otetezedwa.
Zina mwazogwiritsira ntchito dzira ndizowonjezera kuwonjezera mikate yopanda chofufumitsa ku zinthu zophikidwa, koma pokhapokha dzira lolowa mmalo lili ndi lecithin yowonjezera, yomwe nthawi zambiri imapezeka mu dzira lazira, sizingakhale ngati emulsifier kapena thickener. Izi zimapangitsanso kuti cholowa cha dzira chikhale chosayenera kwa custards. Pazifukwazi, ndibwino kuti mutenge mazira onse m'malo mwa mazira onse mu chokhacho ngati mukufuna kuchepetsa mafuta ndi cholesterol.
Mayi kuti Mayi Omwe Amatembenuzidwe
Mukamagwiritsa ntchito dzira lokhazikika m'malo mwa dzira, muyenera kudziwa momwe chiwerengero cha mazira akuyitanirako muyeso. Kugwiritsira ntchito njira zingapo zowonjezera kumapangitsa kuti zikhale zosavuta m'malo mwa mazira omwe amalowetsa dzira m'malo omwe mumakonda maphikidwe.
- 1 yai lalikulu = 1/4 chikho chamwala choyimira
- 2 mazira aakulu = 1/2 chikho chilolezo mmalo
- 4 mazira aakulu = 1 chikho dzira cholowa mmalo
- 8 mazira aakulu = 1 timenti tating'onoting'ono ta dzira