Ezigbo Egg

Ndinaya

• Nyochaa maka

Site na ndị Peshia ruo ndị Gris na ndị Rom, ndị mmadụ n'ime afọ niile ejiri akwa akwa na-abịa n'oge opupu ihe ubi - omenala na-aga n'ihu taa n'ụwa nile n'oge Ista na Ememe Ngabiga.

Mana nsen tụfuru ụfọdụ n'ime ha na-egbuke egbuke na 1970s mgbe ndị dọkịta malitere ịdọ aka ná ntị megide ha n'ihi nnukwu cholesterol ọdịnaya ha. Ugbu a ndị ọkachamara n'ihe banyere nri na-enye nri a dịgasị iche iche ohere nke abụọ. Nnyocha Mahadum Harvard mere n'oge na -adịbeghị anya chọpụtara na ndị nwere ahụike nwere ike iri akwa otu ụbọchị na -enweghị ịbawanye ohere nke ọrịa obi ma ọ bụ ọrịa strok. Josephine Connolly-Schoonen, MS, RD, osote prọfesọ na-ahụ maka ọgwụ ezinụlọ na Mahadum State nke New York na Stony Brook na onye edemede Lose Weight Permanently With Bulls na-ekwu, "Ọnụ nsen ị nwere ike iri na-adabere na ahụike gị." Ntuziaka nri anya (Bull Publishing, 2004). "Ọ bụrụ na ị nwere LDL cholesterol dị elu, wee rie akwa nke ọma - ruo abụọ ma ọ bụ atọ zuru oke kwa izu. Ọ bụrụ na ịnweghị [nwere LDL dị elu], ọ dịghị ihe kpatara igbochi akwa."

Connolly-Schoonen akwagala akwa na obere mmachi na ntuziaka nri dabere na ụlọ ọgwụ. Ihe kpatara ya: ha nwere nnukwu protein na ọgaranya na antioxidants lutein na zeaxanthin (ha abụọ dị na nkochi ime akwa), nke na-echebe anya megide mmebi nke afọ. Mana nke kachasị mma, akwa na-ajụ oyi nwere nanị calorie 70 na gram 6 nke protein. Yabụ wepụta phobia akwa gị wee nwee ọ enjoyụ nri a kpụrụ akpụ, nri na-edozi ahụ!

Nri na -enweghị atụ na Asparagus Quiche

Na -eje ozi 4

Oge nkwadebe: nkeji 5

Oge nri: 16-18 nkeji

Akwụkwọ nri Agbanyeghị na efere a na -enweta pasent 55 nke kalori ya site na abụba, ọ nwere obere abụba yana abụba juru eju. Achịcha ọdịnala na-enwekarị gram 30-40 nke abụba n'otu nri, ọtụtụ n'ime ya juru eju; ụdị anyị nwere naanị gram 15 nke abụba, erughị ọkara nke ndị ahụ juru.

Nri ịgba

1 obere yabasị, finely chopped

4 ube asparagus, trimmed na bee n'ime 1/4-inch iberibe

1 iko coarsely chopped mushrooms ọcha

6 akwa akwa

1/2 iko obere mmiri ara ehi

1/2 iko obere abụba gbara ụka ude

1/4 teaspoon paprika

Tuo nke nutmeg

Nnu na ose nụrụ ụtọ

3 iberibe cheese Switzerland dị ala, bee nke ọma

Wụsa skillet na -enweghị ihe na -esi nri wee tinye eyịm na asparagus. Sichaa na obere okpomọkụ nkeji 2-3 ma ọ bụ ruo mgbe akwụkwọ nri malitere ịdị nro. Tinye mushrooms na esi nri 1-2 nkeji ọzọ.

Ka ọ dị ugbu a, tie akwa, mmiri ara ehi na ude ude na nnukwu efere. Tinye paprika, nutmeg, nnu na ose ma wepụ ya. Jiri ihe na -esi nri esi otu iko ma ọ bụ efere seramiiki kpuchie ya ma gbakwunye akwụkwọ nri esiri esi, gbasaa ha nke ọma. Wunye ngwakọta akwa n'elu, wee fesaa ya na chiiz. Kpuchie efere ya na mkpuchi ma ọ bụ jiri akwa nhicha akwụkwọ na igwe onyonyo dị elu ruo nkeji asatọ. Wepu ma kwe ka iguzo, kpuchie, maka nkeji ise ọzọ.

Akara nri kwa nri (1/4 nke quiche): 249 kalori, 55% abụba (15 g; 7 g juputara), 13% carbs (8 g), protein 32% (20 g), 356 mg calcium, 1.5 mg iron, 1. g eriri, 167 mg sodium.

Salad Egg Salad Kechie

Na-eje ozi 2

Oge nkwadebe: nkeji 5

Oge nri: nkeji iri na abụọ

4 àkwá, sie sie ike na peeled

1 tablespoon ìhè Mayonezi

1/4 teaspoon Dijon Mọstad

1/8 teaspoon chili ntụ ntụ

Nnu nụrụ ụtọ

1 iko ọhụrụ arugula nwa ọhụrụ, na-asa ya ma kpochaa

2 tortilla ọka wheat dum

1/2 obere ose mgbịrịgba uhie, cored, seeded na bee n'ime mkpa ibe

Bee nsen n'ime nnukwu efere ma gbakwunye Mayonezi na mọstad. Gwakọta nke ọma na ndụdụ ruo mgbe agwakọtara ihe niile. Tinye chili ntụ ntụ na nnu ma gwakọta ọzọ.

Iji kpokọta ihe mkpuchi ọ bụla, tinye ọkara arugula na tortilla. N'elu ya na ọkara nke ngwakọta akwa wee gbasaa ya na arugula na azụ ngaji. Tinye ọkara nke ibe ose mgbịrịgba n'elu salad akwa. Ghichaa akụkụ tortilla n'akụkụ etiti, wee tụgharịa ọkara ọkara tortilla n'ebe ị nọ. Iji jee ozi, bee kechie ọ bụla ọkara na diagonal.

Akara nri kwa otu nri (1 kechie): kalori 243, 50% abụba (13 g; 4 g juru eju), 25% carbs (15 g), protein 25% (15 g), calcium 88 mg, 1.7 mg iron, 10 g fiber, 337 mg nke sodium.

Nri Ịtali Ụdị Ịtali

Na -eje ozi 4

Oge nkwadebe: nkeji 5

Oge nri: 5 nkeji

Ìhè a, na-enye afọ ojuju, ofe dabeere na broth, nke a maara n'Ịtali dị ka stracciatella, na-ejikọta akwa abụọ na ọkacha mmasị n'oge opupu ihe ubi, peas ọhụrụ.

4 iko enweghị abụba, efere ọkụkọ dị obere sodium

2 nnukwu àkwá na ụlọ okpomọkụ

1/4 iko achịcha Parmesan grated

1 tablespoon minced ọhụrụ pasili

1 tablespoon ihe ọ lemonụ lemonụ lemon ọhụrụ

Nnu na ose nụrụ ụtọ

Tuo nke nutmeg

1/2 iko shelled peas ọhụrụ

4 mpịakọta ọka zuru ezu

Wunye efere ọkụkọ n'ime nnukwu efere wee weta ya na obere ọkụ. Ka ọ dị ugbu a, tie akwa, cheese Parmesan na pasili ọnụ na nnukwu efere mix. N'iji whisk, kpalie efere ka ọ na -amalite n'oge wee jiri nwayọ wụsa na ngwakọta akwa. Tinye ihe ọṅụṅụ lemon, nnu, ose na nutmeg. Tinye peas ọhụrụ na ladle ozugbo n'ime efere ofe. Jiri mpịakọta ọka dum jee ozi.

Akara nri kwa nri (1 iko ofe, 1 ọka mpịakọta): 221 kalori, 39% abụba (10 g; 1 g juputara), 33% carbs (19 g), protein 28% (16 g), 49 mg calcium, 1 mg iron, 3 g eriri, 394 mg sodium.

Nyochaa maka