Omelette - koriori zvinyorwa

Omelette ndiyo inofarira kudya kwemazuva ose evanhu vakawanda pasi rose. Munhu wese anozvigadzirira nenzira yavo: vamwe vanongoputira mazai mashoma, vamwe vanowedzera mukaka kana mvura kune avo, vamwe vanowedzera ndiro neeanisi, tomate, ham nemamwe michina. Pane nhamba yakawanda yezvimwe zvakasiyana-siyana zvekudya iyi, uye omelette imwe neimwe ine yekoriyo yakagadzikana . Kubva munyaya ino iwe uchadzidza pamusoro pesimba rinokosha rezvisikwa zvakasiyana-siyana zvemanheru ano kudya kubva mazai.

Caloric ye omelet

Chimbofunga zvakasiyana siyana zvekubika uye kuti, zvichienderana nazvo, mararamiki ane zvigadzirwa zvekupedzisira zvichachinja:

• chikamu chinonzi omelet kubva mazai maviri - 118 kcal pa100 g;
• omelet mazai nemukaka - 184 kcal;
• evha neshiri - 340 kcal;
• omelet nemukaka 1% steam - 135 kcal;
• omelet with tomato - 165 kcal.

Omelet dietary ine caloric inokosha yemakiti anenge 110 uye iri mazai akarovezwa kunze kwezvinowanika zvinokonzerwa pamhepo.

Kuti zvive nyore, regai tifunge nezvekoriori yehuwandu hwezvinowanikwa zvakanyanya kune omelets. Kuti uverenge koriori yehuwandu hwezvokudya zvakagadzirirwa, wedzera nhamba yakaratidzwa kune simba rinokosha re omelet (kana usina mukaka):

• tomato - 18 kcal per 100 g;
• cheese - anenge 300 kcal pa100 g;
• ChiBulgaria pepper - 28 kcal pa100 g;
• ham - 145 kcal pa100 g;
• nyama yenyama - 219 kcal pa100 g;
• mukaka 1% - 42 kcal per 100 g;
• anyanisi - 41 kcal pa100 g;
• mushroom - 28 kcal per 100 g;
• miorivhi - 115 kcal pa100 g.

Nokudaro, chiyero chemakoriri mune omelet zvakananga kunobva pane zvishandiso zvaunoshandisa pakubika. Mukuwedzera, huwandu hwemafuta hunobata: zvakanakisisa kubika mune zvemazuva ano ceramic kana Teflon pan, iyo isingadi kuwedzerwa kwamafuta.

Kubatsira kwemafuta ekudya

Haisi chakavanzika chokuti mazai mapuroteni akaenzana zvakakwana, izvo zvakakodzera kutanga zuva. Omelette - chikafu chisingawaniki chete, asiwo chinobatsira, nokuti mazai pane mavitamini A, B1, B6, B9, E uye D, uyewo emaminera akaita simbi nemumusha. Nyaya iyi, haugoni kunakidzwa nekunakidza, asiwo kusimbisa muviri wako, kuwana zvinhu zvakawanda zvinokosha kubvira mangwanani.

Mukuwedzera, munhuwo zvake anowanzodya miriwo nemichero, uye iwe unogona kuwedzera mushwa, miriwo , nemashizha kune omelet, iyo inoita kuti ndiro iyo inobatsira zvikuru mumuviri wose.

Kutaura nezvekubatsirwa kwema omelets, zvakakosha kuyeuka nekukuvadza - kunze kwekunge uchibika kune vamwe vaviri, zvichida uri kunya chidya ichi, uye rudzi urwu rwekushisa kunotambudza kuonekwa nemuviri.

Omelette for weight loss breakfast

Omelette ndechimwe chezvakataurwa zvekudya kwekudya kwemazuva ekutanga kune avo vanoda kushaya uremu. Izvi zvinongotsanangurwa: omelette inonwisa uye inovaka muviri, ine mishonga yakawanda uye inokubvumira kuti uite toned uye usakanganwa kudya kusvikira masikati. Mukuwedzera, zviri nyore kugadzirira, izvo zvinoreva kuti kudya kwekudya kwakadaro hakuzoitiki kubva pane purogiramu.

Ngationgororei zvimwe zvakasiyana-siyana zvekudya kuti zvikure zvishoma, zvichienderana nemitemo yezvokudya zvakakodzera, umo omelet inoshandiswa pakudya.

Kusarudza 1

1. Chikudya chamangwanani: omelette nemukaka, green tea pasina shuga, chidimbu chebhanki chingwa.
2. Kudya: chikamu chesadidhi kubva mumiriwo mutsva, ndiro yevhu.
3. Masikati manyoka: an aple.
4. Kudya: Nyuchi yakabikwa ne zucchini kana zucchini.

Chokusarudza 2

1. Chikudya chamangwanani: omelet nemamatare, green tea pasina shuga, chidimbu chebhanki chingwa.
2. Zvokudya zvemasikati: saladhi kubva mumiriwo yakabikwa (zvakadai sa vinaigrette), chiedza chemahomwe.
3. Manheru masikati: kiwi.
4. Kudya: chicken, yakashongedzwa nekateksi.

Nzira 3

1. Chikudya chamangwanani: omelet nemahowa, green tea pasina shuga, chidimbu chebhakamoni chingwa.
2. Mabiko: chikamu chebhakkwheat nemombe, tei pasina shuga.
3. Manheru masikati: girasi ye yogurt.
4. Kudya: squid yakashandiswa namazambatayi akabikwa.

Chokusarudza 4

1. Chikudya chamangwanani: omelette neshizha, green tea pasina shuga.
2. Zvokudya zvemasikati: kushandiswa kwesobho-puree, tei pasina shuga.
3. Masikati manyoka: hafu yekapu yekottage cheese.
4. Kudya: hove yakabikwa nemiriwo.

Usakanganwa kuti kudya kwemanheru kunofanira kupedza maawa matatu asati avata, uye zvikamu zvisingafaniri kuva zvakawanda "zvekudya". Kudya saizvozvo, iwe unogonazve kuwirirana zvakare uye unoita kuti muviri uve nezvinhu zvakakosha.