Kana ukavhura firiji woona mazai chete, hapana dambudziko rauri kusangana naro, asi uri kutarisana naro. mhinduro yakakwana yekugadzira zvinhu zvitsva kukurumidza kudya kwemanheru mabikirwo pasina kuomesa hupenyu hwakoMazai akachipa, anogutsa, anoshandisika zvakasiyana-siyana, uye anoenderana zvakanaka nechero chinhu chingakanganwika mupantry: miriwo, chingwa, mupunga, pasta, zvimedu zvinotonhora, chizi, kana kunyange stew yasara.
Kunze kwekuchengetedza hupenyu hwemunhu pakubika, zai chikafu chakakwana kana tichitarisa zvekudya: Inopa mapuroteni emhando yepamusoro, mafuta ane hutano, mavhitamini, uye zvicherwa. Nemacalorie mashoma kwazvo. Nemazai mashoma chete, unogona kugadzira chikafu chakakwana kana ukaapa nemiriwo nemacarbohydrate akareruka akadai sembatatisi, mupunga, kana chingwa. Ngatitarisei, takadzikama uye nemazano akawanda, ezvaunogona kubika kana uine mazai chete (nezvimwe zvinhu zvishoma kumba).
Chii chinoita kuti mazai ave akakosha kudaro: kukosha kwekudya uye kuchengetedzeka
Tisati tatanga kugocha, kugocha, kana kubheka, zvakakosha kuyeuka kuti sei zai riri hwaro hwakanaka hwemabikirwo akawanda: Mapuroteni ayo anoonekwa seakanakisisa muhupenyu hwemunhuKureva kuti, dzakafanana zvikuru nedzinodiwa nemuviri wedu kuti uvake nekugadzirisa matishu.
Muchikamu chemazai maviri, tinowana anenge 7% yemakori anokurudzirwa pazuva, asi akanyanya kusanganiswa muchimiro che mapuroteni akazara, akawanda mafuta asina kuguta, uye musanganiswa wakanaka wemavhitamini nemaminerariDzakapfuma muvhitamini B12, D neA, pamwe nesimbi, phosphorus, selenium, choline, folic acid uye ma antioxidants akadai se lutein.
Chimwe chinhu chakakosha ndechekuti zai Haina makabhohaidhiretsi zvachose.Simba iri rinobva mumafuta chete, ane mafuta akawanda asina kubikwa akawanda uye asina kubikwa akawanda, ayo anobatsira pahutano hwemwoyo chero bedzi kudya kwacho kwakaringana.
Zvisinei, kuti inakirwe nezvose zvayakanakira pasina zvinhu zvisingafadzi, inofanira kubatwa nemazvo. Salmonella inogona kupinda mukicheni medu kana Hatitevedzere mitemo yehutsanana uye yekubikakunyanya kana uchishanda nemazai asina kubikwa zvakanaka kana asina kubikwa zvakanaka.
Maitiro ekuchengeta uye kubata mazai kumba
Chimwe chinhu chisingatariswe nevakawanda: mazai anofanira kugara akachengetwa mufiriji, asi kwete pamusuwo, asi pasherufu yemukati mefirijiGonhi rinochinja-chinja tembiricha nguva dzese patinorivhura, uye izvozvo hazvina kunaka paganda kana kuti paganda remuonde.
Zvakakodzera kuti dzichengetwe mubhokisi radzo remakadhibhodhi, izvo zvinodzidzivirira kubva kumapundu uye kunhuwa kusinganzwisisike, uye zvinochengetedzawo bhokisi racho richionekwa. ruzivo rwakanakisisa rwezuva risati rasvika uye ruzivo rwekuteveraHapana chikonzero chekuageza paunosvika kumba; kana akasviba, zvakanaka kuageza usati waashandisa, kuitira kuti asakuvadza cuticle inodzivirira yeganda.
Kuti uderedze njodzi ye salmonellosis, zvinokurudzirwa kuti ujekese mamwe mazano ekutanga: Bika zai patembiricha yakakwana (kunyanya kana ikasiyiwa patembiricha yemumba kwenguva yakati), chengetai ndiro dzine mazai mufiriji kana dzikasadyiwa nekukasika uye musadzisanganise pabhodhi kana ndiro imwe chete. zai risingagayiwi nechikafu chakabikwa.
Izvo zvakakoshawo geza maoko nemidziyo Mushure mekutsemura mazai, musashandise mateko senzira yekuparadzanisa machena nemazai, uye torai matanho ekudzivirira nekushandisa sosi dzakagadzirwa kumba dzakadai se mayonesitiramisu kana kirimu apo zai rinenge risina kubikwa kana kuti risati ranyatsooma, kunyanya muzhizha.
Izvo zvakakoshawo geza maoko nemidziyo Mushure mekutsemura mazai, musashandise mateko senzira yekuparadzanisa machena nemayolk, uye torai matanho ekudzivirira nekushandisa muto wakagadzirwa kumba wakaita semayonnaise, tiramisu kana makirimu apo zai rinenge risina kubikwa kana kuti risati ranyatsooma, kunyanya muzhizha.
Nzira huru dzekubika mazai dzaunofanira kuziva
Kana uine mazai uye uchiziva nzira shoma dziri nyore, unogona kugadzirira chero chikafu chezuva. Mazai anogona kubikwa nenzira dzakawanda: yakabikwa, yakabikwa muhari, yakakangwa, yakagochwa, yakakuyiwa kana kuti iri mu omeletKubva ipapo, misiyano yacho haina magumo.
Kuti muzai rinyatsofashaira (a la coque), ingorifukidza nemvura inotonhora, rifashaidze uye verenga kwemaminitsi angangoita matatu kusvika mashanu Kana mvura yafashaira, bikai zai zvichienderana nekuti munoda yolk ine runnier here kana kuti creamier. Zai rakabikwa rinoda maminitsi angangoita 9-10 mumvura ine munyu inofashaira; robva ratonhodzwa mumvura inotonhora kuti rirege kubika uye zvive nyore kubvisa.
Mazai akabikwa anobikwa asina makwati awo mumvura inopisa zvikuru ne vhiniga, asi asingakurumidzi kufashaira. kubika zvinyoro nyoro kwemaminitsi matatu Izvi zvinowanzokwana kuti jena rezai rinamire rakatenderedza yolk, zvichisiya mvura yeyolk mukati.
Mazai anobikwa mundiro (inonziwo en cocotte kana akagadzirwa muramekins) anosanganisira kugadzira muto kana miriwo mundiro yecasserole kana mumudziyo usingapindi muovheni uye bika zai kusvika rachena rava kuchenaPakupisa kwe160-180 °C, zvinenge zvagadzirira mumaminitsi mashoma chete, uye mhedzisiro yacho yakakwana yekunyika chingwa chisina mhosva.
Mazai mufrittatas, omelets uye quiches: kudya kwemanheru kwakakwana pasina kushanda nesimba
Paunofunga nezvekubika mazai emhuri yese, pane mapoka matatu makuru asingakundike: frittatas, tortillas uye quiches kana ma tarts anonakaKana uine saradhi yekunze, unenge wagadzirira kudya kwemanheru munguva pfupi.
Frittata yakafanana ne Spanish tortilla inobikwa mumhuri yeItaly: inotanga mupoto asi inozopedzisira yabikwa muovheni, kazhinji pasi pe broiler. Inogona kusanganisira chero chinhu chaunacho mufiriji. mbatatisi, broccoli, sipinachi, howa, chizi, miriwo mitsva, masoseji... Musanganiswa unogutsa zvikuru imbatatisi ne feta cheese ne pesto, izvo zvinoyeuchidza omelet yembatatisi, asi zvine runako rwakajeka rweMediterranean.
Kana uchida chimwe chinhu chakareruka, unogona kusarudza broccoli frittata ine mishonga inonhuhwirira kana musanganiswa wespinachi, howa hweportobello, uye cheese yakwegura. Zvechokwadi, ne whisk yezai yakanaka uye kufungidzira zvishoma, Muganho unobva pane zvaunazvo mupantry..
Omelet yembatatisi inofanirwa kutaurwa nezvayo zvakanyanya. Kana iri mushanduro yayo yekare. nehanyanisiUngave uchishandisa mbatatisi chips senzira yekukurumidza kugadzirisa kana kuti uri kuisa zvishoma mu microwave kuti zvikurumidze, zvichiri... imwe yenzira dzinonyanya kufarirwa dzekudya mazai muSpainKubva ipapo, kwakabuda misiyano mizhinji: nesalmon yakasvuta, nemhiripiri inopisa, nechizi dzakasiyana-siyana, kana nembatatisi nehanyanisi zvakasanganiswa kuti zvive nemunyu.
Zvikafu zveQuiches, panguva imwe chete, zvinoshandura mazai kuita kuzadza kwakakora mukati mechikamu cheshortcrust kana puff pastry crust. Quiche Lorraine, ine bhekoni nechizi, imhando yekare, asi sarudzo hadziperi: maquiches eham nechizi, maquiches emuriwo, maquiches ebroccoli nechizi chebhuruu, maquiches esalmon neleek, maquiches etuna neolive...uye kunyangwe mhando dzisina hwaro, kungobika kuzadza mundiro kuti dhishi rive nyore.
Mazai akabikwa, mazai mukokoteti, uye mazai ari mundiro: "kushanda nesimba kushoma, mhedzisiro yepamusoro"
Ovheni inobatsira zvikuru kana uchida kugadzira chimwe chinhu chinoshamisa nemazai usingatarisi pani. Kunyangwe zvichitora nguva yakati rebei, Basa chairo raunoita harisi rakawandaUye mhedzisiro yacho inotaridzika zvakanaka.
Mumaforoma ega ega kana macasserole madiki, unogona kuisa mazai pasi pedomasi, miriwo yakakangwa, ratatouille yasara, kana muto mudiki webéchamel. Misiyano yakakurumbira inosanganisira... flamenco maitiro mazai (ne domatisi, pizi, ham…), mazai erudzi rweRioja (ane miriwo, domasi, mbatatisi nechorizo) kana mazai eFlorentine, ayo anopihwa nespinachi nebéchamel sauce uye anobikwa.
Mazai nekokoteti anowanzo gadzirwa mubain-marie: zai rinopwanywa kuita ramekin yakazorwa mafuta, zvidimbu zveham, chizi, kirimu kana miriwo zvinowedzerwa, zvinofukidzwa uye Inobikwa kusvika zai jena raoma uye yolk yapera mvura.Pfungwa imwe chete iyi inoshanda pakubika mazai akabikwa nespinachi nehowa, mazai mucasserole neSerrano ham, kana mumakeke epastry tarts.
Imwe pfungwa inonakidza yekushandisa ovheni (kana air fryer) ndeyemaroro akazadzwa: roro diki rinobviswa goko zvishoma, rinozadzwa nechizi nezai rakarohwa kana kupwanywa, uye Inobikwa kusvika mukati mava nekirimu uye chingwa chave chakakangwa.Inzira yakanaka yekushandisa cheese yasara uye zvidimbu zvinotonhora.
Makastadhi emazai akabikwa zvine munyu, pakati pepudding nequiche isina goko, zvinoita kuti zvikwanise kuyedzwa nezvinhu zvakaita sematomatisi akaomeswa nezuva, Parmesan cheese, miriwo yakakangwa, kana miriwo mitsva. Chikafu chekuAsia chine mhando inonaka kwazvo. zhēng shuǐ dànuko mazai akarohwa anosanganiswa nemuto zvakaenzana uye anobikwa nemhepo kusvika agadzirwa flan inonaka ine magadzirirwo akajeka, yakakwana pamwe chete nemupunga kana manoodles.
Mazai akabikwa mupani: akapwanyika, akatyorwa, akakangwa uye akagochwa
Kana uine mazai nepani yakanaka, unogona kugadzira chero chinhu kubva pakudya kwemangwanani kunonaka kusvika pakudya kwemanheru kunonaka. Mhuri huru yezvekudya zvechivanhu ndidzo "sartenadas" (zvekudya zvakaita sechikafu chinobikwa muchoto): Muriwo wakakangwa kana mbatatisi pamoto wakanyanya, uchizowedzerwa zai rimwe kana akawanda. zvekuti vakagara pasi vese.
Muenzaniso unowanzoonekwa munharaunda medu ndewe huevos rotos kana huevos estrellados: mbatatisi dzakakangwa (zviri nani dzemhando yesour), mazai akakangwa mumafuta emuorivhi akawanda, uye Iberian ham pamusoro, nekapepa kakasvuta keLa Vera. Zvese zvinopihwa pamwe chete, uye mazai anopwanywa pamusoro pembatatisi kuitira kuti Yolk inofanira kunyikwa mundiro yese.
Mazai akakangwa ane basa guru mukubika kwekuMexico. Huevos rancheros dzinopihwa pamatortilla echibage nesalsa yematomatisi inopisa uye bhinzi dzinowanzo bikwa zvakare.
Mazai akarambwa anoratidzwa masosi maviri akasiyanaKazhinji, imwe tsvuku neimwe girini, yakaparadzaniswa nebhinzi dzakavharirwa. Huevos motuleños dzinosanganisirawo mabhanana akakangwa nedzimwe ndiro dzekubikira.
Mazai akakangwa mupoto imwe nzira iri nyore pane mazai akakangwa: mupoto inopisa zvikuru isinganamire ine madonhwe mashoma emafuta, pwanya zai worega rachena richioma. Kana uchida kuti jira repamusoro risanyanya kupfava, unogona kuwedzera mvura shoma uye vhara pani kwemasekonzi mashoma kuitira kuti utsi hupedze kuzvibika pasina chikonzero chekuzvigeza nemafuta.
Mazai akakuyiwa anopa mikana isingaperi. Pamoto mudiki, nebhota kana mafuta uye uchikurunga nguva dzose, unogona kuwana mukana wekuita izvi. Mazai akakuyiwa, akakodzera kudya kwemangwanani kana kwemanheruDzinogona kupfekedzwa chero chinhu kubva pamiriwo yakakangwa nechizi kusvika kusalmon yakasvuta, howa, ham yakabikwa, kana zvinonhuwira. Nematomatisi nehanyanisi, dzinova mazai akakuyiwa; necilantro nechiri, dzinova mazai erudzi rweMexico.
Mazai akabikwa, mazai akazadzwa uye mabikirwo epasi rose anoshamisa
Zai rakabikwa chimwe chezvinhu zviri nyore zviripo, asi ndiro rinoumba hwaro hwemabikirwo anoyevedza zvikuru. Kana rabikwa uye rabviswa, rinogona kudyiwa sezvariri donhwe remafuta omuorivhi, munyu uye paprika, pamwe chete nemasaladhi kana soup dzinotonhora dzakadai se salmorejo.
Kana ukaparadzanisa ma yolk kubva kune machena, unovhura nyika yemikana ne akakanyiwa mazaiNzira yekare ndeyekusanganisa yolks ne tuna ne mayonnaise wozozadza hafu dzezai jena, asi kune misiyano yakasiyana-siyana kwese kwese: mazai ane mimosa (ne tuna, mayonnaise uye mamwe madomasi), mazai "akachekwa" ane mustard inopisa ne paprika, shanduro dzine hove nemuto wepingi kana kutozadzwa neJapanese touches (tuna, wasabi, sesame seeds, yuzu...).
Munyika inotaura Chirungu, vanozivikanwa zvikuru. Scotch mazai kana mazai eScotch: mazai akabikwa akaputirwa munyama yesoseji, akaputirwa muchingwa chechingwa uye akakangwa kusvika Goko rinova regoridhe uye rakatsvukaZvinogona kudyiwa zvichipisa kana kutonhora uye zvinogutsa zvikuru.
Kunewo mazai "asingawanzoonekwi" anokwezva kutarisisa, akadai semazai emuzana remakore rechiChinese: mazai edhadha, huku, kana zvihuta anoporeswa kwemavhiki mumusanganiswa wevhu, munyu, lime, dota, uye makungu emupunga, achiwana ruvara rwakasviba, magadzirirwo ejecha, uye hwema hwakasimba kwazvoKazhinji dzinopihwa nezvimwe zvinoshandiswa nekuti kunaka kwadzo kwakasimba.
Kune rumwe rutivi, kune balut, inowanzoitwa muPhilippines, Vietnam, kana Malaysia: a zai redhadha rakaberekeswa nemwana ari mudumbu akakura zvakakwana akabikwa sezai rakabikwa zvakaoma. Igadziriro yakadzika midzi mutsika idzodzo, kunyange zvazvo zvingaita sezvisingafadzi kune zvatinoda zvekuMadokero.
Maswiti nemadhizeti uko zai riri nyeredzi
Mazai haasi ekudya zvinonaka chete. MuchiSpanish nedzimwe tsika dzekugadzira makeke pasi rose, Ndiyo mweya wemadhizeti mazhinji echinyakareDzinomuka nemazai, shuga, uye mukaka. puddings, makastadhi, makeke esponji, kirimu nemapudding.
Pakati pezvekare tinowana tocino de cielo, ine huwandu hwakawanda hwemazai ega uye sirapu, crema catalana (zvakare mune mhando dzine flavour yekofi) kana egg flan yechinyakare, iyo chizi (mbudzi, kirimu, bhuruu), nzungu dzakadai semaarumondi akakuyiwa kana mukaka wakakomberedzwa zvinogona kuwedzerwa kuti zviwanikwe. magadzirirwo akasimba uye kunaka kunotapira.
Zvimwe zvekudya zvinozivikanwa zvakagadzirwa nemazai zvinosanganisira bizcoflans (hafu yekeke rechiponji, hafu yeflan muchidimbu chimwe chete), chingwa kana maapuro pudding ane ladyfingers, mazai echando (machena akarohwa akabikwa zvinyoro nyoro mumukaka uye anopihwa pakirimu) kana French crème brûlée, ine ganda rayo rekare reshuga rakakangwa.
Kana uine zai rimwe chete uye uchida chimwe chinhu chinokurumidza, unogona kutobika dhizeti rinokurumidza: brownie yakabikwa inogoverwa kamwe chete yakagadzirwa ne zai rimwe chete, bota, koko, shuga uye walnuts shomaYakanakira kuzvirapa wega pasina kubheka tireyi yese. Kana chimwe chinhu chitsva seomelet yechiFrench yakazadzwa nechokoreti, inova crepes isina hupfu.
Mazai echinyakare anotapira emunyika dzeLatin America anofanirwawo kuva nenzvimbo: huevos chimbos kana quimbos, rudzi rwezai yolk yakabikwa mubain-marie uye yakashambidzwa nesirapu, kana huevos moles, yakafanana necustard yakapfuma nemeringue yakagadzirwa nemazai machena akabikwa mumukaka ane zvinonhuwira zvesinamoni neremoni.
Maitiro ekushandisa mazai asara zvakanyanya
Kana wakatenga mazai akawandisa kana kuti uine mazai akabikwa akasara kubva kune imwe resipi, kune nzira dzakawanda dzekuashandisa usinganeti. Zai rakabikwa rakaomeswa rinoshandura chimiro chiri nyore. tositi yeavocado sechikamu chekudya kwemangwanani kana kwemanheru kwakazarakuwedzera mapuroteni uye kuguta.
Unogonawo kuzvicheka-cheka kuti zvipere inodziya masaradhi kana kutonhora. Semuenzaniso, nekare, avocado, nemakarotsi akagochwa, mazai mashoma akafashaira anogadzirwa kuti pave nekudya kwakanaka. chikafu chendiro imwe chete chakanyatsonaka Mumaminitsi mashoma. Imwe pfungwa ndeyekugadzirira saradhi yezai nekukurumidza nekupwanya mazai nemayonnaise, yogati yeGreek kana avocado pamwe nemiriwo yaunofarira.
Kana uchida chimwe chinhu chakakura, mazai asara anoshanda zvakanaka mumasandwiches nemarolls: pakati pezvimedu zviviri zvechingwa, chingwa chekare, kana kunyange pakati pechingwa. zvidimbu zvembatatisi yakakangwa se "chingwa"Pamwe chete nebhekoni yakakangwa kana tempeh nechizi, unobika chikafu chinotakurika uye chinogutsa zvikuru.
Imwe sarudzo yakanaka ndeye miriwo yakakangwa muwok: sanganisa chero chaunacho (broccoli, makarotsi, kabichi, howa, sipinachi…) nesoya muto kana coconut amino acids, wobva wawedzera pakupera. zai rakabikwa zvakasimba kana zai rakarohwa rinoita zvidimbuNemupunga wakabikwa kana manoodles, unenge watogadzirisa mapuroteni ako.
Kunyangwe pasi pepizza ine makabhohaidhiretsi mashoma rinogona kusanganisira zai, sezviri mu makoriorivhi yakasanganiswa nefurawa yezai nenzungu. Wobva wangofanira kuibika woisa pamusoro payo zvidimbu zvezai rakabikwa, ricotta, pesto, nemiriwo yakaita seeggplant kana cherry tomatoes. pizza yakasiyana uye yakakwana kwazvo.
Zvichienderana nemhando dzakasiyana-siyana idzi, zviri pachena kuti kuva nemazai kumba kwakafanana nekuva neace yekubika inogara iripo. Nematekiniki mashoma ekutanga, mazano mana ekuchengetedza, uye hunyanzvi hushoma, Mazai maviri iwayo anorasika mufiriji anogona kushandurwa kuita mazai anonaka akakuyiwa, maomelette anoyevedza, maquiches, maflans, ndiro dzinonaka dzakakangwa mupoto, kana madhizeti anonaka. zvinokubvisa pakaoma uye, zvinokukurudzira kuti urambe uchitamba mukicheni mazuva ese.