Ukudla inyama yesibindi: ingabe kunempilo ngempela?
-Delile
- Izinzuzo eziyinhloko zesibindi
- Kungani ukusetshenziswa kufanele kukalwe
- Ithebula lolwazi lokudla okunempilo
- Kufanele isetshenziswe kanjani
Isibindi, noma ngabe sivela enkomeni, ingulube noma inkukhu, siwukudla okunomsoco ongewona umthombo wamaprotheni kuphela, kepha futhi ucebile ngamavithamini namaminerali abalulekile, angaletha izinzuzo zokwelapha ezinye izinkinga zempilo, njenge-anemia .
Kodwa-ke, i-steak yesibindi kufanele isetshenziswe kancane, ngoba uma idliwe ngokweqile inamandla okudala ezinye izinkinga, ikakhulukazi kubantu asebevele benesimo esithile sempilo. Lokhu kungenxa yokuthi isibindi naso sinothe nge-cholesterol futhi singaqukatha izinsimbi ezisindayo ezigcina ziqoqana emzimbeni ngokuhamba kwesikhathi.
Ngakho-ke, noma nini lapho unenkinga yezempilo, okulungile ukubonisana nochwepheshe wezokudla ukuze ahlole ingxenye kanye nobuningi lapho kunconywa ukufaka isibindi, ukugwema izinkinga ezingaba khona.
Izinzuzo eziyinhloko zesibindi
I-liver steak ukudla okunomsoco kakhulu okuqukethe inani lansuku zonke lamavithamini namaminerali adingekayo ukuze umzimba usebenze, njenge-folic acid, insimbi, amavithamini B kanye novithamini A.
Futhi ingumthombo wamaprotheni asezingeni eliphakeme anama-amino acid abalulekile umzimba ongawakhiqizi, kepha adingekayo ukuqinisekisa ukusebenza kahle kwezicubu nezitho zomzimba.
Ngaphezu kwalokho, ukudla isibindi kunciphisa nengozi yokushoda kwegazi, ngoba icebe kakhulu ngensimbi, uvithamini B12 ne-folic acid, okuyizakhamzimba ezibalulekile ekukhiqizeni amangqamuzana abomvu egazi.
Kungani ukusetshenziswa kufanele kukalwe
Yize kunezinzuzo ezithile, ukusetshenziswa kwesibindi kufanele kube ngokulinganisela, ikakhulukazi ngoba:
- Inothile nge-cholesterol: ukusetshenziswa ngokweqile kwe-cholesterol kungakhuphula ubungozi besifo senhliziyo, ngakho-ke ukusetshenziswa kwesibindi kungahle kungabi yindlela enhle kulabo abane-cholesterol ephezulu noma uhlobo oluthile lwenkinga yenhliziyo.
- Kuqukethe izinsimbi ezisindayo: njenge-cadmium, ithusi, umthofu noma i-mercury. Lezi zinsimbi zingagcina ziqoqana emzimbeni impilo yonke, okuholela ekushintsheni kokusebenza kwezinso noma imetabolism yamavithamini namaminerali, futhi kungadala izinkinga ezahlukahlukene zempilo.
- Inothile ngama-purine: ziyinto ekhulisa amazinga e-uric acid emzimbeni, futhi kufanele igwenywe ngabantu abahlushwa yi-gout, ngoba ingazenza zibe zimbi izimpawu. Bona okuningi ngokudla ukwehlisa i-uric acid.
Ngaphezu kwalokho, isibindi kufanele futhi sidliwe ngokunakekela ngesikhathi sokukhulelwa, ngoba yize ine-iron ne-folic acid, okuyizakhamzimba ezibalulekile ekukhulelweni, futhi iqukethe novithamini A ophakeme ongaba yingozi ekukhuleni umbungu, ikakhulukazi ngekota yokuqala.
Ithebula lolwazi lokudla okunempilo
Kuleli tafula sikhombisa ukwakheka kokudla okunempilo okungu-100 g wenkomo yenkomo, ingulube kanye nesibindi senkukhu:
| Izakhamzimba | Isibindi senkomo | Ingulube isibindi | Inkukhu yesibindi |
| Amakholori | 153 kcal | 162 kcal | 92 kcal |
| Amafutha | 4.7 g | 6.3 g | 2.3 g |
| Ama-carbohydrate | 1.9 g | 0 g | 0 g |
| Amaprotheni | 25.7 g | 26.3 g | 17.7 g |
| Cholesterol | 387 mg | 267 mg | 380 mg |
| UvithaminiTHE | 14200 mcg | 10700 mcg | 9700 mcg |
| Uvithamini D | 0.5 mcg | 1.4 mcg | 0.2 mcg |
| Uvithamini E | 0.56 mg | 0.4 mg | 0.6 mg |
| Uvithamini B1 | 35 mg | 0.46 mg | 0.48 mg |
| Uvithamini B2 | 2.4 mg | 4.2 mg | 2.16 mg |
| Uvithamini B3 | 15 mg | 17 mg | 10.6 mg |
| Uvithamini B6 | 0.66 mg | 0.61 mg | 0.82 mg |
| B12 amavithamini | 87 mcg | 23 mcg | 35 mcg |
| Uvithamini C | 38 mg | 28 mg | 28 mg |
| Amafutha | 210 mcg | 330 mcg | 995 mcg |
| Potassium | 490 mg | 350 mg | 260 mg |
| I-calcium | 19 mg | 19 mg | 8 mg |
| I-Phosphor | 410 mg | 340 mg | 280 mg |
| Magnesium | 31 mg | 38 mg | 19 mg |
| Insimbi | 9.8 mg | 9.8 mg | 9.2 mg |
| Izinki | 6.8 mg | 3.7 mg | 3.7 mg |
Kufanele isetshenziswe kanjani
Kubantu abadala, ingxenye yesibindi kufanele ibe phakathi kuka-100 kuya ku-250 g ngesonto, engahlukaniswa kube yizinsizakalo ezi-1 kuye kwezi-2 ngeviki.
Endabeni yezingane, indlela ephephe kunazo zonke yokudla isibindi okungenani kanye ngesonto. Lokhu kwenzeka hhayi kuphela ngoba kuqukethe izinsimbi ezisindayo, kepha ngoba isibindi sinezingcindezi eziphakeme zemicronutrients ezahlukahlukene ezingadlula amanani anconyiwe ansuku zonke.
Noma nini lapho kungenzeka khona, i-steak yesibindi kufanele ibe yimvelaphi yezinto eziphilayo, ngoba izilwane zivame ukondliwa ngokwemvelo, zikhuliswe emoyeni ngaphandle kokusebenzisa okuncane kwemithi namanye amakhemikhali.
Futhi hlola ezinye izinganekwane namaqiniso mayelana nenyama ebomvu nenyama emhlophe.
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