Umhlahlandlela Ophilile Wokuthenga, Ukupheka, Nokudla Inyathi

-Delile

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Amaprotheni yi-macronutrient okuyisakhiwo esibalulekile sokondleka, futhi kubaluleke kakhulu kwabesifazane abakhuthele, ngoba kukugcina ugcwele futhi kusiza ekululameni kwemisipha-kuphelele ngemuva kokuzivocavoca okunzima. Ngakho-ke uma unesithukuthezi ngenkukhu efanayo endala eyosiwe futhi ufuna enye indlela ye-turkey yakho ephansi, kufanele wenze igumbi elincane ekalishini lakho legrosa nasepuletini lakho lenyathi. (Kepha okokuqala, Ingabe Inyama Ebomvu * Ngempela * Kubi Kuwe?)

"Ngenyathi, uthola okungcono kakhulu kuwo womabili la mazwe: Ungajabulela ukunambitheka kwenyama ebomvu ngephrofayili yokudla okunempilo okusondele kakhulu enkukhu," kusho uChristy Brissette, R.D., umongameli we-80 Twenty Nutrition. Inyama yenkomo engamaphesenti angama-90 edla inyama ethambile inamakholori angaba ngu-180 namagremu angu-10 wamafutha, kuyilapho ibhega yenyathi efunzwa utshani enobukhulu obufanayo inamakhalori angaba ngu-130 namagremu angu-6 wamafutha (kanye namagremu angu-22 amaprotheni) , kusho uBrissette. (Ukuqhathanisa, amaphesenti angama-93 ama-turkey burger amawashi kuma-calories angu-170 nama-gramu ayi-10 amafutha.) Ungathola futhi ukusikeka okuncane kwe-bison cishe ngama-calories ayi-130 no-2 amagremu amafutha we-3-ounce ekhonzwayo.

Kuwukukhetha okuhlakaniphile kwabesifazane abakhuthele ikakhulukazi ngoba inyathi imnyama kunenyama yenkomo-okusikisela ukuthi inensimbi eningi. “Abesifazane abaneminyaka engu-14–50 badinga ngaphezu kokuphindwe kabili kwe-ayoni njengamadoda,” usho kanje. "Uma usebenza kakhulu, ungase udinge okwengeziwe ngoba ukusebenza kanzima kungabhubhisa amangqamuzana egazi abomvu." Inyama yenyathi nayo iphakeme nge-zinc kunenkomo, isakhi esibalulekile ekwakheni amasosha omzimba aqinile. Ngaphandle kwephrofayili eqinile yokudla okunempilo, i-bison nayo ivame ukondliwa ngotshani, okwenza inyama ibe phezulu kuma-omega-3 fatty acids alwa nokuvuvukala futhi yehle ngamafutha kunenyama evela ezilwaneni ezondliwe okusanhlamvu, uyanezela uBrissette. Ngaphezu kwalokho, izilwane azinikezwa ama-antibiotics noma ama-hormone, ngakho-ke uyazi ukuthi awutholi lutho "olwengeziwe."

Ngeshwa, inyathi ayitholakali njengenyama yenkomo, ngakho-ke uma ungayitholi esitolo esikhulu samabhokisi amakhulu, zama ibhusha lakho, uyi-oda ku-inthanethi kusuka ezindaweni ezinjenge-Omaha Steaks, noma uthenge eCostco, ephethe inyama yenyathi yaseKivaSun. Ungazama ngisho ne-bison jerky ukuze uthole isidlo esisheshayo. Bheka imikhiqizo eyenziwe ngaphandle kwama-nitrate nalawo aqukethe ngaphansi kuka-400mg we-sodium ngokusebenza ngakunye, kusho uBrissette.

Inyama ezondile iphinde ingene kumamenyu okudlela, njenge-Ted's Montana Grill kanye ne-Bareburger, kodwa uma uzipheka wedwa khumbula ukuyipheka iphansi futhi uphuze ukuze uqiniseke ukuthi ihlala inyama emanzi-engenamafutha ivama ukoma ngokushesha. . Indlela enhle yokugcina inyama yenyathi inomswakama ukuyiseshela emlilweni ophakeme, bese uyipheka kancane lapho kushisa kancane ize ifinyelele ezingeni lokushisa eliphephile elingu-160 °, kusho uBrissette.

Ukulungele ukupheka? Zama enye yalezi zokupheka eziyisihlanu ezinempilo yenkomo, ukhipha inyama yenkomo!

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