Kungani Isibindi Siyi-Superfood Enomsoco Omningi

-Delile

• Siyini Isibindi?
• Isibindi Singumthombo Omkhulu Wezakhi Eziningana
• Isibindi Sihlinzeka Ngamaphrotheni Asezingeni Eliphezulu
• Isibindi Sinama-khalori Ambalwa Kunokuningi Ukudla
• Ukukhathazeka Okuvamile Ngokudla Isibindi
• Isibindi Singahle Singabi Sabo Bonke Abantu
• Abesifazane Abakhulelwe
• Labo Abane-Gout
• Ungasifaka Kanjani Isibindi Ekudleni Kwakho
• Okusemqoka

Akusikho ukudla okuningi okufanele isihloko esithi “ukudla okuphezulu.” Noma kunjalo, isibindi singenye yazo.

Lapho umthombo wokudla othandwayo nowaziswa kakhulu, isibindi sesingasathandwa.

Lokhu kuyishwa ngoba isibindi yindawo yamandla yokudla okunempilo. Inothe ngamaprotheni, inama-calories amancane futhi igcwele amavithamini namaminerali abalulekile.

Lo mbhalo ubheka kabanzi isibindi nokuthi kungani kufanele usifake ekudleni kwakho.

Siyini Isibindi?

Isibindi siyisitho esibalulekile kubantu nasezilwaneni. Ngokuvamile iyisitho sangaphakathi esikhulu kunazo zonke futhi inemisebenzi eminingi ebalulekile, kufaka phakathi:

• Icubungula ukudla okugayiwe okuvela emathunjini
• Ukugcina i-glucose, i-ayoni, amavithamini kanye nezinye izakhamzimba ezibalulekile
• Ukuhlunga nokusula izidakamizwa kanye nobuthi egazini

Isibindi, kanye nezinye izinyama zomzimba, kwakuvame ukuba ukudla okuthandwa kakhulu. Kodwa-ke, inyama yemisipha manje seyithanda ukwedlula inyama yenyama.

Ngaphandle kokuncipha kokuthandwa kwayo, isibindi kungenzeka singenye yokudla okunomsoco kakhulu emhlabeni.

Abantu bavame ukubheka izithelo nemifino ukuthola amavithamini namaminerali, kepha isibindi sibadlula kude bonke ngokuya ngokudla okunomsoco.

Inani elincane lesibindi lihlinzeka ngaphezu kwe-100% le-RDI ngezakhi eziningi ezibalulekile. Ibuye inothe ngamaphrotheni asezingeni eliphezulu futhi inama-calories aphansi (1).

Isibindi sishibhile futhi sitholakala kalula ezitolo ezidayisa ukudla nakubabhusha. Ngenkathi izibindi zezilwane eziningi zingadliwa, imithombo ejwayelekile yinkomo, inkukhu, idada, iwundlu nengulube.

Isibindi kungenzeka ukuthi ukudla okuminyene kakhulu emhlabeni. Igcwele izakhi zomzimba ezibalulekile, ezicebile ngamaprotheni futhi zinama-calories aphansi.

Isibindi Singumthombo Omkhulu Wezakhi Eziningana

Iphrofayili yokudla okunesibindi ihlukile.

Nazi izakhamzimba ezitholakala ku-3.5-ounce (100-gram) ekhonza isibindi senkomo (1):

• Uvithamini B12: 3,460% we-RDI. UVitamin B12 usiza ukwakheka kwamangqamuzana egazi abomvu ne-DNA. Kubuye kubandakanyeke ekusebenzeni kobuchopho okunempilo (2).
• Uvithamini A: 860-1,100% we-RDI. Uvithamini A ubalulekile kumbono ojwayelekile, ukusebenza komzimba kanye nokuzala kabusha. Kuyasiza nezitho ezifana nenhliziyo nezinso ukuthi zisebenze kahle (3).
• I-Riboflavin (B2): 210-260% we-RDI. I-Riboflavin ibalulekile ekuthuthukiseni nasekusebenzeni kwamaselula. Kuyasiza nokuguqula ukudla kube ngamandla (4).
• I-Folate (B9): Ama-65% we-RDI. I-Folate yisakhi esibalulekile esidlala indima ekukhuleni kwamaseli nokwakhiwa kwe-DNA (5).
• Insimbi: Ama-80% we-RDI, noma ama-35% abesifazane besikhathi sokuya esikhathini. I-Iron ngesinye isakhi esibalulekile esisiza ukuthwala umoya-mpilo emzimbeni. Insimbi esesibindi yinsimbi i-heme, uhlobo olumunca kalula umzimba (6,).
• Yethusi: 1,620% we-RDI. Ithusi lisebenza njengokhiye wokusebenzisa ama-enzyme amaningi, okusiza ukulawula ukukhiqizwa kwamandla, imetabolism yensimbi nokusebenza kobuchopho (8).
• Choline: Isibindi sihlinzeka ngakho konke Ukudla okwanele (AI) kwabesifazane futhi cishe konke okwenzelwe abesilisa (i-AI isetshenziswa ngoba kunobufakazi obanele bokusetha i-RDI). I-Choline ibalulekile ekukhuleni kobuchopho nokusebenza kwesibindi (, 10).

Isibindi sihlinzeka ngaphezu kwe-RDI ngevithamini B12, uvithamini A, riboflavin nethusi. Ibuye icebile emafutheni abalulekile e-folate, i-iron ne-choline.

Isibindi Sihlinzeka Ngamaphrotheni Asezingeni Eliphezulu

Amaprotheni abalulekile empilweni futhi atholakala cishe kuzo zonke izingxenye zomzimba. Kuyadingeka ukwenza nokulungisa amaseli nokuguqula ukudla kube ngamandla.

Ingxenye yesine yesibindi sesibindi senkomo yakhiwe ngamaprotheni. Ngaphezu kwalokho, yiprotheni esezingeni eliphezulu kakhulu, njengoba inikela ngawo wonke ama-amino acid abalulekile.

Ama-amino acid ayizakhi zokwakha ezakha amaprotheni. Amanye ama-amino acid angenziwa emzimbeni, kepha lawo aziwa njengama-amino acid abalulekile kumele aqhamuke ekudleni.

Ukudla okuphezulu kwamaprotheni kukhonjisiwe ukusiza ekunciphiseni isisindo, njengoba kunciphisa indlala nokudla. Ngokwengeziwe, kutholakala ukuthi amaprotheni anelisa indlala kangcono kunamafutha noma ama-carbs ().

Ngaphezu kwalokho, ukudla amaprotheni okuphezulu kungakhuphula isilinganiso sakho se-metabolic, noma inani lama-calories umzimba wakho owasebenzisayo ukusebenza ().

Ukuba nesilinganiso semetabolism ephakeme kusho ukuthi usebenzisa ama-calories amaningi, angasiza ekunciphiseni isisindo, ikakhulukazi uma kuhlangene nokudla kwekhalori okuncishisiwe.

Okokugcina, ukudla amaprotheni okuphezulu kungasiza ekwakheni imisipha futhi kuvikele ekulahlekelweni yimisipha ngenkathi kwehliswa isisindo (, 14,).

Isibindi singumthombo omuhle wamaprotheni asezingeni eliphakeme. Ukudla okuphezulu kwamaprotheni kukhonjisiwe ukukhuphula izinga lokunciphisa umzimba, ukunciphisa isifiso sokudla, ukusiza ekwakheni imisipha nokugcina imisipha ngesikhathi sokulahlekelwa isisindo.

Isibindi Sinama-khalori Ambalwa Kunokuningi Ukudla

Ngekhalori ngalinye, isibindi singenye yokudla okunomsoco kakhulu okukhona.

Eqinisweni, inyama yemisipha edliwa kakhulu ayinempilo ngokuqhathaniswa.

I-sirloin steak noma iwundlu le-3.5-ounce (100-gram) liqukethe ama-calories angaphezu kwama-200.

Inani elifanayo lesibindi senkomo liqukethe amakhalori angu-175 nje kuphela, konke lokhu kunikezela ngamavithamini amaningi kanye namaminerali amaningi kune-sirloin steak noma iwundlu chop (16, 17).

Lapho unciphisa ukudla kwekhalori, ungaphuthelwa ukudla okunempilo okubalulekile. Ngakho-ke, kubalulekile ukukhetha ukudla okuminyene nomsoco.

Yize ukudla okuningi kuqukethe amaprotheni noma amavithamini namaminerali asezingeni eliphakeme, akukho ukudla okukodwa okuqukethe izinhlobo ezifanayo noma inani lezakhamzimba njengesibindi.

Ngaphezu kwalokho, ukudla ukudla okunomsoco kodwa ama-calories aphansi kukhonjisiwe ukunciphisa indlala ().

Isibindi sinamafutha amancane futhi. Kuphela ku-25% wama-calories ayo avela emafutheni, uma kuqhathaniswa nama-calories angu-50-60% kuma-steak newundlu.

Ngekhalori ngalinye, isibindi kungenye yokudla okuminyene kakhulu okunomsoco nxazonke. Uma kuqhathaniswa nenyama yemisipha, inama-kilojoule amancane namafutha futhi iphakeme kakhulu ngokwamavithamini namaminerali.

Ukukhathazeka Okuvamile Ngokudla Isibindi

Abantu abaningi banokukhathazeka ngokudla isibindi futhi bayazibuza ukuthi ngabe akunampilo yini.

Omunye wemibuzo ejwayelekile kakhulu ukuthi ngabe okuqukethwe yi-cholesterol kuyinkinga yini.

Ngenkathi isibindi siphezulu ku-cholesterol, lokhu akuyona inkinga kubantu abaningi.

Abantu babekholelwa ukuthi i-cholesterol ekudleni ibanga isifo senhliziyo. Kodwa-ke, ucwaningo lwamuva nje lukhombisile ukuthi lokhu akulona iqiniso kubantu abaningi (,).

Iningi le-cholesterol ehlobene nesifo senhliziyo empeleni ikhiqizwa emzimbeni. Futhi uma udla ukudla okune-cholesterol eningi, umzimba wakho ukhiqiza okuncane ukugcina ibhalansi ().

Kodwa-ke, cishe ingxenye yesine yabantu ibonakala izwela kakhulu ku-cholesterol ekudleni. Kulaba bantu, ukudla ukudla okunothe kwe-cholesterol kungakhuphula i-cholesterol egazini ().

Okunye ukukhathazeka okuvamile ngokudla isibindi ukuthi kuqukethe ubuthi.

Kodwa-ke, isibindi asibugcini ubuthi. Kunalokho, umsebenzi wawo ukucubungula ubuthi nokubenza baphephe noma ukubenza into engasuswa ngokuphepha emzimbeni.

Ekuphetheni, ubuthi obusesibindi akuyona inkinga, futhi ngokuqinisekile akufanele bugwenywe ngenxa yalesi sizathu.

Ukukhathazeka okuvamile ngesibindi kufaka phakathi ukuthi kune-cholesterol eningi futhi kungagcina ubuthi. Kodwa-ke, okuqukethwe kwayo kwe-cholesterol akuyona inkinga kubantu abaningi, futhi akubugcini ubuthi.

Isibindi Singahle Singabi Sabo Bonke Abantu

Kunamaqembu athile angafuna ukugwema ukudla isibindi.

Abesifazane Abakhulelwe

Ukukhathazeka maqondana nokuphepha kokudla kwesibindi ngesikhathi sokukhulelwa kubangelwa kakhulu okuqukethwe yi-vitamin A.

Ukufakwa okuphezulu kwe-vitamin A eyenziwe ngaphambilini, uhlobo olutholakala esibindini, kuye kwaxhunyaniswa nezinkinga zokuzalwa. Noma kunjalo, ingozi ngqo ayikacaci, futhi kudingeka olunye ucwaningo ().

Noma kunjalo, kuthatha i-ounce elilodwa (ama-gramu angama-30) wesibindi senkomo ukufinyelela ezingeni eliphakeme lokudla elingabekezeleleka ku-vitamin A ngesikhathi sokukhulelwa. Le yinani elincane kakhulu, ngakho-ke amanani kufanele abhekwe (3).

Yize kungaphepha ukudla inani elincane lesibindi ngezikhathi ezithile ngesikhathi sokukhulelwa, kuyadingeka ukuthi uqaphele.

Labo Abane-Gout

I-Gout uhlobo lwe-arthritis olubangelwa amazinga aphezulu e-uric acid egazini. Izimpawu zifaka phakathi ubuhlungu, ukuqina nokuvuvukala emajoyintini.

Isibindi siphezulu kuma-purines, akha i-uric acid emzimbeni. Ngakho-ke kubalulekile ukunciphisa ukungenisa kwakho uma une-gout.

Kodwa-ke, uma ungenayo i-gout, ukudla isibindi ngeke kuyibangele. Ngenkathi kunezici eziningi ezingakhuphula ubungozi bokuhlaselwa yi-gout, izinto zokudla zibalwa kuphela ngamacala ayi-12% ().

Kungaba ngcono ukugwema isibindi ngesikhathi sokukhulelwa. Yize isibindi singenakwenzeka ukuthi sidale i-gout, kungaba ukuhlakanipha ukusigwema uma usuvele uhlushwa yi-gout.

Ungasifaka Kanjani Isibindi Ekudleni Kwakho

Isibindi sinokunambitheka okuyingqayizivele, abanye abantu abakuthandayo kanti abanye bayakuzonda.

Nayi eminye imibono yokuthi ungayifaka kanjani ekudleni kwakho:

• I-pan othosiwe: Isibindi sisebenza kahle lapho sithosiwe ngo-anyanisi.
• I-Spaghetti Bolognese: Isibindi singaqotshwa noma sigaywe bese sihlanganiswa nenyama yenkomo ejwayelekile. Amankonyane noma izibindi zezinkukhu zisebenza kahle kakhulu.
• Ama-Burgers: NjengaseBolognese, sika noma usike isibindi bese usixuba nenyama yenkomo yokwenza ama-burger anomsoco.
• Faka isinongo esiningi: Ukungeza izinongo eziningi nama-flavour aqinile kungasiza ukufihla ukunambitheka kwayo.
• Sebenzisa isibindi semvu noma sethole: Zombili zinokunambitheka okumnandi kunenkomo.
• Cwilisa isibindi ebisini noma kujusi kalamula ngaphambi kokupheka: Lokhu kuzonciphisa ukunambitheka kwayo okuqinile.

Noma ngabe uyakujabulela ukunambitheka kwesibindi noma cha, kunezindlela eziningi zokukufaka ekudleni kwakho.

Okusemqoka

Isibindi siwukudla okungaphansi kakhulu. Kunama-calories aphansi futhi kunothe ngamaphrotheni asezingeni eliphakeme, konke lokhu kuqukethe inani elimangalisayo lezakhamzimba ezibalulekile.