Ingabe Inyama Yomzimba Inempilo?

-Delile

• Ziyini Inyama Yenyama?
• Yiziphi Izinhlobo Ezihlukile?
• Inyama Yomzimba Inomsoco Ophakeme
• Izinzuzo Zokungeza Ukudla Kwenyama
• Ingabe Inyama Yomzimba Iyayinyusa I-cholesterol?
• Izingqinamba zokudla inyama yomzimba
• Abantu Abane-Gout Bafuna Ukulinganisela Ukudla
• Abesifazane Abakhulelwe Kufanele Babheke Ukudla Kwabo
• Ukukhathazeka Ngesifo SeMad Cow
• Ukwakha Ukunambitheka Kwezinyama Zomzimba
• Okusemqoka

Inyama yezitho zomzimba yake yaba ngumthombo wokudla othandekayo futhi oyigugu.

Kulezi zinsuku, isiko lokudla inyama yezitho zomzimba alisasebenzi.

Eqinisweni, abantu abaningi abakaze bazidle lezi zingxenye zesilwane futhi bangahle bacabange ukuthi ukwenza kanjalo kuphazamisa kakhulu.

Kodwa-ke, inyama yezitho empeleni inomsoco impela. Lo mbhalo ubheka ngokuningiliziwe inyama yenyama nemiphumela yazo yezempilo - okuhle nokubi.

Ziyini Inyama Yenyama?

Inyama yezitho zomzimba, kwesinye isikhathi ebizwa ngokuthi "i-offal," yizitho zezilwane abantu abazilungisayo bazidle njengokudla.

Izitho ezisetshenziswa kakhulu zivela ezinkomeni, ezingulubeni, amawundlu, izimbuzi, izinkukhu kanye namadada.

Namuhla, izilwane eziningi zizalwa futhi zikhuliselwe izicubu zazo zemisipha. Izinyama zomzimba zivame ukunganakwa, nenyama eningi evame ukudliwa njengama-steaks, izigubhu noma umhlabathi ube yi-mince.

Noma kunjalo, abazingeli-abaqoqi abazange nje badle inyama yemisipha. Bazidla nezitho ezifana nobuchopho, amathumbu ngisho namasende. Eqinisweni, izitho zazibhekwa kakhulu ().

Izinyama zomzimba zingaba ukwengeza okuhle ekudleni kwakho. Zigcwele izakhi zomzimba, njengevithamini B12 ne-folate, futhi futhi zingumthombo omuhle kakhulu wensimbi namaprotheni.

Inyama yomzimba ibhekisa ezithweni zezilwane ezidliwayo njengokudla. Inyama yezitho zomzimba evame kakhulu ivela ezinkomeni, ezingulubeni, amawundlu, izimbuzi, izinkukhu namadada.

Yiziphi Izinhlobo Ezihlukile?

Izinhlobo ezivame kakhulu zenyama yomzimba zifaka:

• Isibindi: Isibindi isitho esikhipha ubuthi emzimbeni. Futhi kunamandla okunomsoco wezinyama zezitho zomzimba futhi kwesinye isikhathi kubhekiselwa kuzo njenge "multivitamin yemvelo."
• Ulimi: Ulimi empeleni lungumsipha omkhulu. Ukusikwa kwenyama okunethenda futhi okumnandi ngenxa yokuqukethwe kwayo okunamafutha amaningi.
• Inhliziyo: Indima yenhliziyo ukupompa igazi emzimbeni wonke. Kungabukeka kungadleki, kodwa empeleni kunciphile futhi kumnandi.
• Izinso: Njengabantu, izilwane ezincelisayo zinezinso ezimbili. Umsebenzi wabo ukuhlunga imfucuza nobuthi egazini.
• Ubuchopho: Ubuchopho buthathwa njengesibiliboco emasikweni amaningi, futhi ngumthombo ocebile wama-omega-3 fatty acids.
• Ama-sweetbreads: Ama-sweetbreads anegama elikhohlisayo, njengoba engewona amnandi noma uhlobo lwesinkwa. Zenziwe nge-thymus gland namanyikwe.
• Inyama yangaphakathi: I-Tripe ulwelwesi lwesisu sesilwane. Iningi le-tripe livela ezinkomeni futhi lingaba nokuthungwa okuhlafuna kakhulu.

Kunezinhlobo eziningi zenyama yenyama, kubandakanya isibindi, ulimi, inhliziyo nezinso. Iningi libizwa ngegama lalo lomzimba, ngaphandle kwesinkwa esimnandi ne-tripe.

Inyama Yomzimba Inomsoco Ophakeme

Iphrofayili yokudla okunempilo yenyama yomzimba iyehluka kancane, kuya ngomthombo wezilwane nohlobo lwesitho.

Kepha izitho eziningi zinomsoco ngokweqile. Eqinisweni, iningi linomsoco-mnene kunenyama yemisipha.

Bacebile ikakhulukazi kuma-B-vithamini, njengevithamini B12 ne-folate. Zicebile nangamaminerali, kufaka phakathi i-iron, i-magnesium, i-selenium ne-zinc, namavithamini abalulekile ancibilika njengamavithamini A, D, E no-K.

Ngaphezu kwalokho, inyama yezitho ngumthombo omuhle kakhulu wamaprotheni.

Ngaphezu kwalokho, amaprotheni ezilwane ahlinzeka ngawo wonke ama-amino acid ayisishiyagalolunye adingekayo emzimbeni wakho ukuze usebenze kahle.

Ingxenye ye-3.5-ounce (100-gram) yesibindi senkomo ephekiwe inikeza (2):

• Amakholori: 175
• Amaprotheni: 27 amagremu
• Uvithamini B12: 1,386% we-RDI
• Yethusi: 730% we-RDI
• Uvithamini A: 522% we-RDI
• I-Riboflavin: Ama-201% we-RDI
• I-Niacin: Ama-87% we-RDI
• Uvithamini B6: Ama-51% we-RDI
• Selenium: U-47% we-RDI
• Izinki: Ama-35% we-RDI
• Insimbi: 34% we-RDI

Izinyama zomzimba zinomsoco ominyene. Ziwumthombo omuhle wensimbi namaprotheni futhi zigcwele uvithamini A, B12 ne-folate, ngaphezu kwezinye izakhamzimba eziningi ezibalulekile.

Izinzuzo Zokungeza Ukudla Kwenyama

Ukudla inyama yomzimba kunezinzuzo eziningana:

• Umthombo omuhle kakhulu wensimbi: Inyama iqukethe i-heme iron, etholakala kakhulu nge-bioava, ngakho-ke ithathwa kangcono umzimba kunensimbi engeyona i-heme evela ekudleni kwezitshalo (,).
• Ikugcina ugcwele isikhathi eside: Ucwaningo oluningi lukhombisile ukuthi ukudla okunama-protein amaningi kunganciphisa isifiso sokudla futhi kwandise imizwa yokugcwala. Zingakhuthaza nokulahleka kwesisindo ngokwandisa isilinganiso sakho se-metabolic (,,).
• Kungasiza ukugcina ubukhulu bemisipha: Inyama yomzimba ingumthombo wamaprotheni asezingeni eliphakeme, okubalulekile ekwakheni nasekugcineni isisindo semisipha (,,).
• Umthombo omuhle we-choline: Inyama yezitho zomzimba iphakathi kwemithombo engcono kakhulu yomhlaba ye-choline, okuyisithako esibalulekile empilweni yengqondo, yemisipha nesibindi abantu abaningi abangayitholi ngokwanele (,).
• Ukusikeka okushibhile nemfucuza encishisiwe: Inyama ye-Organ ayisiyo inyama esikiwe, ngakho-ke ungayithola ngentengo eshibhile. Ukudla lezi zingxenye zesilwane nakho kunciphisa udoti wokudla.

Inyama yomzimba inezinzuzo eziningi, kufaka phakathi ukumuncwa okungcono kwe-iron nokusiza ukulawula ukuthanda ukudla nokugcina ubukhulu bemisipha. Futhi, lezi zingxenye zesilwane ngokuvamile zishibhile ukuzithenga futhi zingasiza ekunciphiseni udoti wokudla.

Ingabe Inyama Yomzimba Iyayinyusa I-cholesterol?

Inyama yomzimba icebile nge-cholesterol, noma ngabe itholakala kuphi isilwane.

Ama-oun ayi-3.5 (amagremu ayi-100) obuchopho benkomo aqukethe i-1,033% ye-RDI ye-cholesterol, kuyilapho izinso nesibindi kune-239% ne-127%, ngokulandelana (2, 13, 14).

Abaningi bahlobanisa i-cholesterol nemithambo evinjiwe, imithi nesifo senhliziyo.

Kodwa-ke, i-cholesterol ikhiqizwa yisibindi sakho, esilawula ukukhiqizwa kwe-cholesterol yomzimba wakho ngokuya nge-cholesterol oyidlayo ().

Uma udla ukudla okunothe kwe-cholesterol, isibindi sakho siphendula ngokukhiqiza okuncane. Ngakho-ke, ukudla okune-cholesterol eningi kunomthelela omncane emazingeni akho e-cholesterol esegazini (,).

Ngaphezu kwalokho, inani le-cholesterol evela ekudleni linomthelela omncane, uma likhona, engozini yesifo senhliziyo (,).

Ukuhlaziywa kwamuva nje kubheke izifundo ezingaba ngu-40 mayelana nokusetshenziswa kwe-cholesterol yokudla kanye nobungozi bezempilo. Kuphethe ngokuthi i-cholesterol yokudla ibingaxhunyaniswa kakhulu nesifo senhliziyo noma isifo sohlangothi kubantu abadala abaphilile ().

Noma kunjalo, kubonakala sengathi kuneqembu elincane labantu - cishe ama-30% wabantu - lokho kuyazwela ku-cholesterol yokudla. Kulaba bantu, ukudla ukudla okunothe kwe-cholesterol kungadala ukwanda kwe-cholesterol ephelele (,).

Inyama eningi yezitho zomzimba iqukethe inani elikhulu le-cholesterol. Kodwa-ke, ukudla ukudla okunothe kwe-cholesterol akuxhumene ngqo ne-cholesterol ephakeme yegazi noma ingozi yesifo senhliziyo.

Izingqinamba zokudla inyama yomzimba

Azikho izingqinamba eziningi zokufaka inyama yezitho ekudleni kwakho.

Lokho kusho ukuthi, abanye abantu bangaba sengozini yokutholwa okuphezulu futhi badinga ukunciphisa ukusetshenziswa kwabo.

Abantu Abane-Gout Bafuna Ukulinganisela Ukudla

I-Gout uhlobo oluvamile lwe-arthritis.

Kubangelwa amazinga aphezulu e-uric acid egazini, okwenza amalunga avuvuke futhi abe nethenda.

Ama-purines asendleleni yokudla enza i-uric acid emzimbeni. Inyama yemizimba iphezulu kakhulu kuma-purine, ngakho-ke kubalulekile ukudla lokhu kudla ngokulinganisela uma une-gout ().

Abesifazane Abakhulelwe Kufanele Babheke Ukudla Kwabo

Izinyama zomzimba ziyimithombo ecebile kavithamini A, ikakhulukazi isibindi. Ngesikhathi sokukhulelwa, uvithamini A udlala indima ebalulekile ekukhuleni kwengane nokukhula.

Kodwa-ke, amaNational Institutes of Health ancoma izinga eliphezulu lokudla elingu-10,000 IU likavithamini A ngosuku, njengoba ukutholwa ngokweqile kuye kwahlotshaniswa nezinkinga ezinkulu zokuzalwa nokungajwayelekile (23,).

Ukukhubazeka okunjalo kokuzalwa kufaka phakathi inhliziyo, umgogodla kanye nokukhubazeka kwamathambo e-neural, ukungajwayelekile kwamehlo, izindlebe namakhala, nezinkinga ngaphakathi kwendlela yokugaya ukudla nezinso (25).

Ucwaningo oluthile lwabika ukuthi omama abakhulelwe abadla ngaphezu kuka-10 000 IU kavithamini A ngosuku ekudleni banengozi engama-80% ephezulu yokuba nengane enenkinga yokuzalwa, uma kuqhathaniswa nomama abadla ama-IU angu-5 000 noma ngaphansi ngosuku (25).

Ngakho-ke, kubalulekile ukuqapha ukudla kwakho inyama yenyama ngesikhathi sokukhulelwa, ikakhulukazi uma uthatha izithasiselo eziqukethe uvithamini A.

Ukukhathazeka Ngesifo SeMad Cow

Isifo se-Mad cow, esaziwa ngokusemthethweni njenge-bovine spongiform encephalopathy (BSE), sithinta ubuchopho nomgogodla wezinkomo.

Lesi sifo singadlulela kubantu ngamaprotheni abizwa ngokuthi ama-prion, atholakala ebuchosheni obungcolile nasezintanjeni zomgogodla. Kubanga isifo sobuchopho esingajwayelekile esibizwa nge-new variant Creutzfeldt-Jakob disease (vCJD) ().

Ngenhlanhla, kube nokuncipha okukhulu ezimeni zezifo zezinkomo ezisile kusukela kwaqala ukuvinjelwa ukondliwa ngo-1996. Lokhu kuvinjelwa kwakwenza kwaba semthethweni ukwengeza noma iyiphi inyama nemfuyo ekudleni kwezinkomo ().

E-US, inyama yobuchopho evela ezinkomeni ezisengozini enkulu nezinkomo ezinezimpawu ze-BSE azivunyelwe ukungena ekunikezelweni kokudla. Amanye amazwe athathe izinyathelo ezifanayo ().

Emazweni amaningi, ingozi yokuba ne-vCJD ezinkomeni ezithelelekile iphansi kakhulu. Kodwa-ke, uma ukhathazekile, ungakugwema ukudla ubuchopho nezintambo zomgogodla wezinkomo.

Abesifazane abakhulelwe nabantu abane-gout kufanele badle inyama yomzimba ngokulinganisela. Isifo se-Mad cow singadala isifo sobuchopho esingajwayelekile kubantu, kepha amacala abikiwe ehle kakhulu kule minyaka eyishumi edlule.

Ukwakha Ukunambitheka Kwezinyama Zomzimba

Izinyama zemvelo ziya ngokuya zithandwa ezindaweni zokudlela ezinhle ngenxa yokunambitheka kwazo okuqinile nokuhlukile.

Ngoba kungathatha isikhathi ukuthuthukisa ukunambitheka kwenyama yomzimba, kungakuhle ukuqala ngezitho ezinomusa ngokwengeziwe njengolimi nenhliziyo.

Ungazama futhi ukugaya isibindi nezinso bese uzihlanganisa nenyama yenkomo noma inyama yengulube ezitsheni ezifana neBolognese.

Ngenye indlela, engeza esitsheni esiphekwe kancane neminye inyama efana ne-lamb shank. Lokhu kungakusiza ukuthi kancane kancane uthuthukise ukunambitheka kwalawa ma-flavour aqinile.

Izinyama zomzimba zinokunambitheka okuqinile nokuhlukile okungathatha ukujwayela okuthile. Ukuhlanganisa izitho nenyama yemisipha ejwayelekile kungakusiza ujwayele ukunambitheka.

Okusemqoka

Inyama yomzimba ingumthombo ocebile wamavithamini namaminerali amaningi okungaba nzima ukuwuthola kokunye ukudla.

Uma ukujabulela ukudla inyama, kungaba kuhle ukufaka enye inyama yemisipha esikhundleni senyama yenyama.

Ngeke nje ikunikeze ngokudla okwengeziwe, kepha futhi kulula esikhwameni futhi izosiza imvelo.