Qwai don abincin dare

Wadatacce

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Kwai bai samu sauki ba. Yana da wahala a fasa mummunan hoto, musamman wanda ke danganta ku da babban cholesterol. Amma sabon shaida yana ciki, kuma saƙon ba a birkice yake ba: Masu binciken da suka yi nazarin alaƙar da ke tsakanin cin ƙwai da cholesterol na jini sun gano cewa ƙwai ba, a zahiri, yana haɓaka matakan LDL ko cholesterol "mara kyau". Ko ma mafi kyau, ƙwai yana ɗauke da abubuwan gina jiki waɗanda za su iya taimakawa hana wasu munanan cututtuka. Magunguna guda biyu, lutein da zeaxanthin, waɗanda aka samu da yawa a cikin broccoli, alayyafo da ƙwai, na iya rage haɗarin cataracts da lalata macular degeneration mai alaƙa da shekaru, babban dalilin makanta da ba za a iya magancewa ba a duniya. Kuma ƙwai yana ɗauke da waɗannan sunadarai masu ƙima a cikin sifa mai “bazuwar”, ma’ana jikin mu yana sha fiye da ƙwai fiye da kayan lambu.

Kwai daya kawai kuma yana samar da kashi 31 cikin 100 na abubuwan da ake bukata na yau da kullun don bitamin K, wanda zai iya zama mahimmanci kamar calcium da bitamin D wajen kiyaye lafiyar kashi. Kuma mata masu juna biyu suna so suyi la'akari da cin omelet; qwai suna da wadata a cikin choline, sinadarai da ake buƙata don haɓaka kwakwalwar tayin kuma yana da mahimmanci musamman a tsakiyar ciki.

A ƙarshe, a cikin adadin kuzari 70 kawai, kwai ɗaya yana samar da mahimman abubuwan gina jiki guda 20, bitamin masu narkewa masu daraja mai daraja da furotin mai inganci, waɗanda ke da mahimmanci ga waɗanda ke da ƙarancin kalori ko abinci mai cin ganyayyaki. Idan aka ba da wannan labari mai daɗi, ba lokaci ba ne da za mu mayar da ƙwai a menu? Qwai-aiki.

Qwai na kowace rana

Anan akwai wasu girke -girke masu sauri don ƙimar ku na yau da kullun.

Kwai Florentine

Goga burodin hatsi da mustard na zuma; saman tare da sabo alayyafo. Ku kawo ruwa kofuna 2 da cokali 1 na farin vinegar zuwa tafasa. Ki fasa kwai a cikin karamin kofi sannan a zuba a cikin ruwan tafafi; dafa minti 3-5; Ku bauta wa kwai da aka ɗora a saman alayyafo.

Kyafaffen-Salmon Omelet

Whisk tare da ƙwai 2, cokali 1 na ruwa, gishiri da barkono. Zuba cikin kwanon zafi mai zafi; juya kwanon rufi don sutura. Lokacin da aka gama kasa, sama da rabi tare da 1/3 kofin diced kyafaffen kifi da 1 tablespoon kowane drained capers da nonfat kirim mai tsami. Ninka sama; zafi ta. Yayyafa da dill.

Toast na Faransa

Dunk 2 yanka dukan gurasar hatsi a cikin cakuda kwai 1, 1/4 kofin madara mara ƙima da 1/2 teaspoon kirfa na ƙasa; launin ruwan kasa biyu a cikin skillet mai zafi; bauta tare da maple syrup.

Monte Cristo Sandwiches

Tsoma guda 2 na burodin hatsi cikin cakuda kwai, gishiri da barkono; saman yanki ɗaya tare da durƙusadden naman alade, cuku mai ƙarancin kiba na Swiss da letas romaine; saman tare da gurasa na biyu yanki; dafa a cikin skillet nonstick mai zafi har sai an dafa kwai kuma cuku ya narke.

Karin kumallo Quesadilla

Ki tankade ƙwai 2 da cokali 2 kowanne yankakken albasa, tumatur da koren barkono, da cukuwar Colby mai raguwa mai shredded; dafa a cikin skillet nonstick mai zafi har sai an gama; cokali tsakanin 2 dukan alkama gari tortillas. Gasa a kan takardar burodi na minti 10 a 350 digiri F.

Matsala

Whisk ƙwai tare da ɗayan waɗannan kafin dafa abinci: ragowar dankali; kyafaffen nono na turkey da cuku mai ƙarancin mai; gasasshen barkono barkono, mozzarella mai tsini da basil; yankakken karas da dill; Gorgonzola cuku da yankakken alayyafo; namomin kaza da albasa lu'u -lu'u; broccoli da cuku cheddar mai rahusa.

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