Mazai akakuvara ndeokukurumidza uye nyore nyore kwekudya kwekudya kwechingwa. Vanoda zvishomanana zvigadzirwa uye vanobika nokukurumidza, zvichiita kuti vave sarudzo huru yekushanda mangwanani. Mazai akakombwa mazai anogadzirwa kunyange aine hutano nekuwedzerwa kwepinakine-izere sipinashi. Sipinakia izere nenyuchi dzinobatsira kusanganisira niacin uye zinc, pamwe neprotein, fiber, vitamini A, C, E, K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, mhangura, uye manganese. Iyo yakaderera mumafuta uye kunyange yakaderera mucholesterol, ichiita kuti iwedzerwe zvakanyanya kumazai ako akacheka.
Mukuwedzera pakuwedzera kuwedzerwa kwezvokudya zvekudya kwako, sipinashi inowedzera kufadza kwemavara uye mavara akanaka kune ndiro yako yekudya. Kuti ugovhura puroteni ine hutano hwakagadzikana, shandisa mazai necheka yegorosi yose yezviyo uye zvimwe zvibereko zvitsva kana mabriji.
Zvamunoda
- 6 mazai akazara
- 3 tbsp. mukaka wakadzika
- 1/8 tsp. munyu
- 1/8 tsp. pasi pasi peputi
- 1/2 kapu yakasarudzwa kana mashizha espinashi akabvaruka
Nzira Yokuita Izvo
- Shandisa gorosi rakakura pamusoro pepakati-yakanyanya kupisa uye kupfeka zvakanaka nekubika kupera. Kana ukasarudza, shandisa yekuti isati yakabata shiti kuitira kuti ujekese zviri nyore gare gare.
- Unyorera mazai muvharo yakasvibirira. Shandisa whisk werk kuti urove mazai uye uputse zvachose mazhenje. Wedzerai mukaka kumusanganiswa wezai, kuteverwa nemunyu uye pasi pepuru tsvuku. Whisk musanganiswa pamwe chete.
- Dururirai musanganiswa wezai mumoto unopisa uye shandisa hoko kuti uwedzere mazai ei nekuenderera iyo ichibika. Kana uri kushandisa shandi isina tsvimbo, fambisa mazai nehuni yehuni kana sasiyoni chigadziro sezvo foski inogona kuvhara pan pan.
- Wedzera sipinashi pani apo mazai anotanga kutora fomu. Ramba uchibika mazai uye sipinashi kusvikira sipinashi yakaoma uye mazai haasisiri runny.
- Bvisa mazai kubva pani uye uvashumire pakarepo.
Kuedza nekuwedzera mimwe miriwo yakasviwa kune zvinopisa, zvakadai semamate, eikisi yakagadzirwa, kana mushwa. Iva nechokwadi chokuti miriwo yose inotemwa kuhukuru hwakafanana. Izvi zvinovimbisa kunyange nguva yekubika, iyo inonyanya kukosha sezvo mazai akabika nokukurumidza. Dzivisa kuwedzera miriwo yakaoma uye edza kubvisa kana kudzikisa chero chinhu chine mvura yakawanda (kufanana nematata). Zvakawandisa mvura inogona kuchinja kusagadzikana kwemazai akaputika.
Edza mazai aya nemafuta ako anodikanwa anopisa kana chunky salsa-izvi zvose zviri zviviri zvinotakura zvinonhuwira zvinopisa pasina kuwedzera kwemafuta. Imwe misiyano ndeyekusimuka kwechigunwe uye kuvhara mazai akakuvara mu tortilla kuitira nyore kutora kudya kwekudya kwekudya chamangwanani. Pakupedzisira, usanzwa uchidzivirirwa uye udye sipinashi yakatsvaira mazai chete kwekudya kwekudya chamangwanani! Mazai zvokudya zvinokurumidza uye nyore zvinogona kudyiwa chero nguva yezuva.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 659 |
| Total Fat | 16 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 628 mg |
| Sodium | 2,998 mg |
| Carbohydrates | 63 g |
| Dietary Fiber | 1 g |
| Protein | 63 g |