Inyama ebomvu noma emhlophe: yiziphi futhi yiziphi okufanele uzigweme

-Delile

• Yiluphi uhlobo oluhle kakhulu lwenyama?
• Yikuphi ukudla okufanele ngikugweme?
• Izinganekwane namaqiniso ngenyama
• 1. Inyama emhlophe ingcono kunenyama ebomvu
• 2. Ukudla inyama ebomvu ebusuku kubi
• 3. Inyama emhlophe ayikhuluphele
• 4. Inyama engajwayelekile ayilungile
• 5. Ingulube ayilungile

Inyama ebomvu ibandakanya inyama yenkomo, inyama yenkomo, inyama yengulube, iwundlu, iwundlu, ihhashi noma imbuzi, ngaphezu kososeji abalungiswe ngalezi zinyama, kanti inyama emhlophe iyinkukhu, idada, ikalikuni, ihansi nenhlanzi.

Ngokuvamile, izinyoni ziyinyama emhlophe kanti izilwane ezinemilenze emi-4 ziyinyama ebomvu, kepha ukuhlukaniswa kwenyama kuncike kumbala, imvelaphi yesilwane, uhlobo lwemisipha kanye ne-pH yenyama, futhi akukho okulula nokwethembekile indlela yokwenza lo mehluko.

Yiluphi uhlobo oluhle kakhulu lwenyama?

Inyama yenkukhu emhlophe, efana nedada, izigwaca noma inkukhu, inamafutha amancane nama-calories futhi, ngenxa yalesi sizathu, ibhekwa njengephilile futhi ingadliwa kaningi. Kodwa-ke, inyama ebomvu nayo ingathathwa njengenketho enempilo, inqobo nje uma idliwe ngokulinganisela futhi ikhetha inyama nokusikeka ngamafutha amancane, njenge-duckling, ibele, i-fillet noma i-limp, ngokwesibonelo.

Ngaphezu kwalokho, izinhlanzi kufanele futhi zidliwe njalo, ikakhulukazi izinhlanzi ezinamafutha namanzi abandayo, njengama-sardine, i-tuna kanye ne-salmon, ngoba acebile ku-omega-3, okuwuhlobo lwamafutha alungele umzimba. ukuba yi-anti-inflammatory enhle kakhulu, kuyasiza ukunciphisa i-cholesterol.

Ngaphandle kokukhetha inyama, isincomo ukuthi inani lokudla ngakunye akumele leqe amagremu ayi-100 kuye kwangama-150 alo mthombo wamaprotheni, ngoba isitsha kumele senziwe ngokunye ukudla, okufana nemifino, imidumba nemithombo ye-carbohydrate, isibonelo. Kodwa-ke, kubalulekile ukuthi kuboniswane nesazi sokudla ukuze kuqinisekiswe inani lenyama ngesidlo ngasinye okufanele lifakwe enkambisweni yansuku zonke.

Yikuphi ukudla okufanele ngikugweme?

Kunconywa ukugwema ukusikeka kwenyama enamafutha amaningi, njenge-rump steak, izimbambo kanye nama-giblets, njengesibindi, izinso, inhliziyo namathumbu. Ngaphezu kwalokho, wonke amanoni abonakalayo kufanele asuswe enyameni ngaphambi kokulungiswa, njengoba ngesikhathi sokupheka ingxenye yamafutha igcina ingena emisipheni yenyama, evimbela ukususwa kwayo ngesikhathi sokudla. Kubalulekile futhi ukukhumbula ukuthi inyama enamafutha amaningi nenyama esetshenzisiwe, efana nebhekoni, ubhekeni, isoseji, isoseji kanye ne-salami, iyona eyingozi kakhulu empilweni futhi kufanele igwenywe. Bheka ezinye izizathu zokungasidli isibindi.

Ngaphezu kwalokho, abantu abanezinkinga ze-cholesterol ephezulu ne-gout kufanele futhi bagweme ukudla isibindi nezinye izitho zezilwane, ngoba bathanda ukwanda kwe-uric acid emzimbeni.

Izinganekwane namaqiniso ngenyama

Okulandelayo imibuzo ejwayelekile mayelana nokusetshenziswa kwenyama:

1. Inyama emhlophe ingcono kunenyama ebomvu

Iqiniso. Izinyama ezimhlophe, ikakhulukazi izinhlanzi, zingcono empilweni kunenyama ebomvu ngoba, ngokuvamile, zinamafutha amancane ne-cholesterol, futhi kulula nokuzigaya.

Ukusetshenziswa ngokweqile kwenyama ebomvu kungadala ukulimala empilweni, njengokuqongelelwa kwamafutha emithanjeni nasesibindi, kukhuphule i-cholesterol nokwanda kwamafutha ezingeni lesisu.

Kodwa-ke, inyama ebomvu icebile ngamavithamini B3, B12, B6, iron, zinc kanye ne-selenium, ngakho-ke kungenzeka ukuwadla amahlandla ama-2 kuye kwayi-3 ngeviki, kubalulekile ukukhetha ukusikeka kwenyama okungenakho okuningi amafutha, ngoba okuhle ukuthi ube nokudla okulinganiselayo nokuhlukahlukene okubandakanya zonke izinhlobo zenyama.

2. Ukudla inyama ebomvu ebusuku kubi

Inganekwane. Inyama ebomvu ingadliwa ebusuku njenganoma ikuphi okunye ukudla, kodwa-ke akufanele idliwe ngokweqile, ngoba kuthatha isikhathi eside ukugaywa esiswini, okungadala i-asidi nobunzima esiswini, okungaba kubi kakhulu ngesikhathi lala.

3. Inyama emhlophe ayikhuluphele

Amanga. Yize iqukethe amafutha amancane, inyama emhlophe nayo iyancipha uma idliwe ngokweqile, ikakhulukazi uma idliwa nososo bekhalori, njenge-sauce emhlophe ne-4 cheese sauce.

4. Inyama engajwayelekile ayilungile

Kuya ngemvelaphi yenyama. Ukudla inyama engajwayelekile kubi kuphela empilweni yakho uma kungcoliswe ngama-parasites afana ne-tapeworms noma ama-bacteria abangela ukutheleleka emathunjini. Ngakho-ke, inyama kufanele ihlale ithengwa ezindaweni eziqinisekisa ukwenziwa kwayo nemvelaphi yayo, ngoba ukupheka okufanele kuphela okuqeda ukungcoliswa yinyama engaphephile.

5. Ingulube ayilungile

Amanga. Njengenyama yenkomo, ingulube imbi kuphela uma ingcolisiwe futhi uma ingaphekiwe kahle, kodwa uma kuphekwe kahle, leyo nyama nayo iphephile ukudliwa.