Kajgana (Kaygana - scrambled eggs)

Sastojci (za 1 osobu): 2 jaja, 1 kašika mleka ili vode (opciono), prstohvat soli, prstohvat bibera, za prženje - 1 kašičica ulja (5 ml) ili 1 ravna kašicica putera (5 g).

Priprema:

1. Umuti jaja sa mlekom ili vodom, soli i biberom.

2. Zagrej tiganj sa malo ulja ili putera, na srednjoj temperaturi (4).

3. Sipaj smesu i mešaj lagano dok se ne stegne, oko 1–2 minuta.

4. Kad je gotova, skini sa sporeta i odmah serviraj.

Opis

Kajgana je jednostavno i brzo jelo koje se priprema blagim prženjem umućenih jaja. Dodavanje male količine mleka ili vode daje mekšu i sočniju teksturu, dok kontrolisana količina masnoće sprečava lepljenje i daje prijatan ukus bez težine. Najbolji rezultat se postiže na umerenoj temperaturi, uz lagano mešanje, kako bi kajgana ostala kremasta i nežna, a ne suva ili prepečena. Pogodna je za doručak, laganu večeru ili kao proteinska osnova uz povrće i integralni hleb.

Nutritivne vrednosti

(približne vrednosti po porciji, sa 1 kašičicom ulja; sa puterom su slične uz malo više zasićenih masti):

Energija: oko 210–220 kcal

 Proteini: 12–13 g

 Masti: 17–18 g

 Zasićene masti: 4–5 g

 Ugljeni hidrati: 2 g

 Šećeri: 1 g

 Holesterol: 370–380 mg

 Natrijum: 120 mg (0.3 g soli), 200 mg (0.5 g soli)

Mikronutrijenti:

VITAMINI 

Vitamin A

 ≈ 180–200 µg RAE

 Važan za vid, imunitet i zdravlje kože.

Vitamin D

 ≈ 2 µg (80 IU)

 Podržava zdravlje kostiju i imunitet (jedan od retkih prirodnih izvora u hrani).

Vitamin E

 ≈ 1.2–1.6 mg

 Antioksidans; količina zavisi da li se koristi ulje (više) ili puter.

Vitamin K

 ≈ 0.5–2 µg

 Učestvuje u zgrušavanju krvi.

Vitamin B2 (riboflavin)

 ≈ 0.45 mg

 Važan za metabolizam energije i zdravlje nervnog sistema.

Vitamin B5 (pantotenska kiselina)

 ≈ 1.3–1.4 mg

 Ključan za sintezu hormona i energiju.

Vitamin B6

 ≈ 0.17 mg

 Učestvuje u metabolizmu proteina i funkciji mozga.

Vitamin B9 (folati)

 ≈ 45–50 µg

 Važan za ćelijsku deobu i krv.

Vitamin B12

 ≈ 1.1–1.3 µg

 Neophodan za nerve i stvaranje crvenih krvnih zrnaca.

Holin (vitamin-like nutrijent)

 ≈ 290–300 mg

 Izuzetno važan za mozak, jetru i nervni sistem.

MINERALI

Gvožđe

 ≈ 1.7–2 mg

 Važno za transport kiseonika u krvi.

Cink

 ≈ 1.3 mg

 Podržava imunitet i hormonsku ravnotežu.

Selen

 ≈ 30–35 µg

 Snažan antioksidans, bitan za štitastu žlezdu.

Fosfor

 ≈ 190–200 mg

 Zdravlje kostiju i zuba, energetski metabolizam.

Kalcijum

 ≈ 55–70 mg

 Zavisi od dodatka mleka ili putera; važan za kosti i mišiće.

Magnezijum

 ≈ 12 mg

 Podržava mišiće i nervni sistem.

Kalijum

 ≈ 120–140 mg

 Reguliše pritisak i rad srca.

Napomene

- Ako koristiš ulje (posebno maslinovo), unos vitamina E i antioksidansa je veći.

- Ako koristiš puter, povećava se unos vitamina A i zasićenih masti.

- Dodavanje mleka ima mali efekat na mikronutrijente, ali blago povećava kalcijum.

- Jaja su jedan od nutritivno najkompletnijih namirnica — mali obrok, a vrlo bogat mikronutrijentima

Zdravstvene napomene

- Jaja su kvalitetan izvor kompletnih proteina, važnih za rast, oporavak i održavanje mišićne mase.

- Sadrže holin, nutrijent bitan za funkciju mozga i nervnog sistema.

- Umerena količina masnoće poboljšava apsorpciju vitamina rastvorljivih u mastima (A i D).

- Osobe koje paze na unos zasićenih masti mogu izabrati ulje umesto putera ili koristiti manju količinu masnoće na nelepljivom tiganju.

- Za lakšu varijantu, kajgana se može pripremiti bez dodatnog mleka i uz minimalnu količinu ulja.

Ingredients (for 1 person): 2 eggs, 1 tablespoon of milk or water (optional), a pinch of salt, a pinch of pepper, for frying - 1 teaspoon of oil (5 ml) or 1 tablespoon of butter (5 g).

Preparation:

1. Beat eggs with milk or water, salt and pepper.

2. Heat a frying pan with a little oil or butter, over medium heat (4).

3. Pour the mixture and mix gently until it hardens, about 1-2 minutes.

4. When it's ready, remove from the heat and serve immediately.

Description

Kaygana - scrambled egg is a simple and quick dish that is prepared by lightly frying beaten eggs. Adding a small amount of milk or water gives a softer and juicier texture, while a controlled amount of fat prevents sticking and gives a pleasant taste without weight. The best result is achieved at a moderate temperature, with gentle stirring, so that the scrambled eggs remain creamy and tender, and not dry or overcooked. It is suitable for breakfast, a light dinner or as a protein base with vegetables and integral bread.

Nutritional values

(approximate values ​​per portion, with 1 teaspoon of oil; with butter, they are similar with a little more saturated fat):

Energy: about 210–220 kcal 

Proteins: 12–13 g 

Fats: 17–18 g 

Saturated fat: 4–5 g 

Carbohydrates: 2 g 

Sugars: 1 g 

Cholesterol: 370–380 mg 

Sodium: 120 mg (0.3 g salt), 200 mg (0.5 g salt)

Micronutrients:

VITAMINS 

Vitamin A 

≈ 180–200 µg RAE 

Important for vision, immunity and skin health.

Vitamin D 

≈ 2 µg (80 IU) 

It supports bone health and immunity (one of the few natural sources in food).

Vitamin E 

≈ 1.2–1.6 mg 

Antioxidant; the amount depends on whether oil (more) or butter is used.

Vitamin K 

≈ 0.5–2 µg 

It participates in blood clotting.

Vitamin B2 (riboflavin) 

≈ 0.45 mg 

Important for energy metabolism and nervous system health.

Vitamin B5 (pantothenic acid) 

≈ 1.3–1.4 mg 

Key to hormone synthesis and energy.

Vitamin B6 

≈ 0.17 mg 

It participates in protein metabolism and brain function.

Vitamin B9 (folate) 

≈ 45–50 µg 

Important for cell division and blood.

Vitamin B12 

≈ 1.1–1.3 µg 

Necessary for nerves and the formation of red blood cells.

Choline (vitamin-like nutrient) 

≈ 290–300 mg 

Extremely important for the brain, liver and nervous system.

MINERALS 

Iron 

≈ 1.7–2 mg 

Important for the transport of oxygen in the blood.

Zinc 

≈ 1.3 mg 

Supports immunity and hormonal balance.

Selenium 

≈ 30–35 µg 

A powerful antioxidant, essential for the thyroid gland.

Phosphorus 

≈ 190–200 mg 

Health of bones and teeth, energy metabolism.

Calcium 

≈ 55–70 mg 

It depends on the addition of milk or butter; important for bones and muscles.

Magnesium 

≈ 12 mg 

It supports the muscles and the nervous system.

Potassium 

≈ 120–140 mg 

Regulates pressure and heart rate.

Notes

- If you use oil (especially olive), the intake of vitamin E and antioxidants is higher.

- If you use butter, the intake of vitamin A and saturated fat increases.

- Adding milk has little effect on micronutrients, but slightly increases calcium.

- Eggs are one of the most nutritionally complete foods — a small meal, but very rich in micronutrients

Health notes

- Eggs are a quality source of complete proteins, important for growth, recovery and maintenance of muscle mass.

- They contain choline, a nutrient essential for brain and nervous system function.

- A moderate amount of fat improves the absorption of fat-soluble vitamins (A and D).

- People who watch their saturated fat intake can choose oil instead of butter or use a smaller amount of fat in a non-stick pan.

- For an easier version, scrambled eggs can be prepared without additional milk and with a minimal amount of oil.