Ungakwenza kanjani Ukudla Kwenyama

-Delile

• Yini okufanele udle nokuthi yini okufanele uyigweme
• Izingozi zezempilo
• Ungakuvumelanisa kanjani nokudla kwenyama namuhla

Ukudla kwenyama kusekelwe ekusetshenzisweni okukhethekile kwenyama neminye imithombo ecebile ngamaprotheni, njengezinhlanzi nezinkukhu. Ngaphandle kwamaprotheni, lokhu kudla futhi kunothe ngamafutha, okuthi eminyakeni yamuva nje ibonakale njengamafutha amahle, njengoba ekhona ngokwemvelo ekudleni.

Lokhu kudla kusuka ocwaningweni lwabantu emhlabeni wonke, njengama-Eskimo, ngokwesibonelo, ukudla kwawo okususelwa enyameni kuphela, futhi nokho okunemingcele yezempilo emihle kakhulu neminyaka yokuphila isikhathi eside. Ngaphezu kwalokho, izazi-mlando zikholelwa ukuthi ekuqaleni kokuziphendukela kwemvelo komuntu, ukudla kwakwakhiwa kuphela izilwane ezizingelwayo.

Yini okufanele udle nokuthi yini okufanele uyigweme

Ekudleni kwenyama kuvunyelwe kuphela ukudla inyama yazo zonke izinhlobo, njengenyama yenkomo, ingulube, iwundlu, inkukhu, ikalikuni, idada nenhlanzi kukonke. Amalungiselelo angosa, aphekwe noma aphekwe, futhi kufanele afakwe ngamakhambi nemifino enephunga elimnandi, njengegalikhi, u-anyanisi, utamatisi, iphunga eliluhlaza, i-basil, upelepele, uwoyela womnqumo, isinqumelo namafutha kakhukhunathi.

Ngakolunye uhlangothi, kufanele ugweme zonke izinhlobo zezithelo nemifino, i-pasta, ushukela, okusanhlamvu okufana nelayisi, ukolweni, i-quinoa, ummbila, uphizi, ubhontshisi, amantongomane, ubhontshisi, namantongomane njengama-chestnut, ama-walnuts nama-alimondi. Ngaphezu kwalokho, ukudla kwenyama akubandakanyi inyama esetshenzisiwe efana nesoseji, isoseji, i-ham ne-bologna, kanye namafutha okwenziwa, njengemagarine namafutha ane-hydrogenated.

Izingozi zezempilo

Ukusetshenziswa kwenyama kuphela kungadala ukushoda kwama-antioxidants atholakala ikakhulu emithonjeni yezitshalo, ikakhulukazi emifino. Kodwa-ke, abukho ubufakazi bokuthi abantu abaphila kuphela enyameni nasenhlanzini bahlushwa izinkinga zempilo ngenxa yokushoda kwemifino nezithelo.

Elinye iphuzu elibi ukungabi khona kwe-fiber ekudleni, okungaphazamisa ukusebenza kwamathumbu futhi kukwenze kuthambekele ekuqunjelweni.

Elinye iphuzu okufanele liqashelwe ukuthi abukho ubufakazi bokuthi lolu hlobo lokudla lukhulisa ubungozi besifo senhliziyo, kepha izincomo ezijwayelekile zeziphathimandla zezempilo ukuthi ukusetshenziswa kwamafutha agcwele, atholakala ikakhulu enyameni, kube nokulinganisela, nokuthi ukudla okunomsoco kufanele kusekelwe ekusetshenzisweni kwemifino nezithelo.

Ungakuvumelanisa kanjani nokudla kwenyama namuhla

Ukwenza ukudla kwenyama, okokuqala kudingekile ukubheka udokotela kanye nochwepheshe wezokudla ukuze benze izivivinyo zaselebhu, bafike kwezempilo futhi bathole imihlahlandlela yokushintsha indlela odla ngayo. Kubalulekile ukuzama ukudla inyama ephilayo bese uyilungiselela ekhaya lapho kungenzeka, usebenzisa izinongo zemvelo namafutha amahle, njengamafutha omnqumo noma uwoyela kakhukhunathi.

Njengoba inyama isuthe kakhulu, kuyinto ejwayelekile ukuthi kungadingeki ukuthi kudliwe konke ukudla kosuku, kujwayelekile ukuthi kudliwe ama-2 noma ama-3 kuphela ngosuku.Noma nini lapho kungenzeka khona, kuyathakazelisa ukufaka imifino, amaqabunga, amantongomane njengama-chestnut namakinati, kanye nesithelo esisodwa noma ezimbili ngosuku, njengoba kungeza i-fiber, amavithamini namaminerali amaningi ekudleni. Nakhu ukuthi ungadla kanjani ukudla okuphansi kwe-carb, okwaziwa nangokuthi i-carb ephansi.