Nenzira yehadha mazai akawanda kukudya anenge anenge magiramu makumi matatu. Kurema kwavo kuri paavhareji kubva ku80 kusvika ku100 gm. Mavara mahara mazai akasiyana chaizvo. Inogona kuva yakachena kana ine bluish tint, uye kunyange ruvara ruchena. Mukuenzanisa neii yehuku, dha yehadha inowedzera caloric uye inenge 185 kcal pamagiramu 100 emugadzirwa, uye inewo zvimwe mapuroteni uye ane mafuta akakwirira, zvakakosha, inowedzera kuwandisa.
Ndinogona kudya mazai emadha?
Vanodya mishonga vanoti mabhaki mazai chinhu chinokosha kwazvo, chinofanirwa kunyatsotarisirwa. Kuzvishandisa mumhando yakasvibiswa hazvikurudzirwi. Mazai evha yepuchi anoda nguva refu, maminitsi gumi. Izvi zvinokonzerwa nekuti ivo vanonyanya kutapukirwa nehutachiona ne salmonella. Kuti urege kusvibiswa, mazai aya ari nani kutenga zvakananga kubva kuvarimi. Sezvo uchitora kubva firiji, zvinodikanwa kuti utonhorera kutonhorera yekamuri uye ushambidze zvakakwana nesipo. Bata mazai anogara asina kunaka kune huku, sezvo dha ine unyoro huzhinji kubva mumuviri.
Dhaka egg inogadzirwa
Zvose mapuroteni uye yolk mazai ehavha ane mazana akawanda emafuta, saka haukwanisi kufunga nezvechigadzirwa ichi sezvokudya, zvisinei, izvi hazvirevi kuti mazai emadhaka haasisina maturo. Nekushandisa zvine mwero, zvakanakira dha mazai zviri pachena. Iine mapuroteni, emaminera anobatsira uye anokosha amino acids. Ichi chigadzirwa chakafuma mu phosphorus, calcium, iron uye nemamwe emaminera. Iine mavitamini B6, B12, vitamini A, folic acid. Nokuda kwehuwandu hwakakosha hwemafuta uye cholesterol, haufaniri kudya mazai emadhaka kanopfuura kaviri pavhiki.
Kubatsirwa uye kukuvadza kwezai mazai
Chinhu chekutanga chinobatsira mazai mazai ehuwandu hwehuwandu hweprotini, iyo inenge ichivakwa chemuviri womunhu. Aya mapuroteni akaparadzana kuva maitiro akaenzana
Kupindirana kunoshandiswa kwemazai edha kunosanganiswa chete nemafuta avo. Kana iwe ukagadzirisa kushandiswa kwe mazai mashoma mashoma pavhiki - haazoiti chero kukuvadza.