IsiKhokelo esiseMpilweni sokuthenga, ukupheka, kunye nokuTya inyathi

Umxholo

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Iprotheni yi-macronutrient ebalulekileyo ekwakhiweni kwesondlo, kwaye kubaluleke kakhulu kubafazi abasebenzayo, kuba kukugcina uphelele kwaye unceda ekubuyiseni izihlunu-ugqibelele emva kokuzilolonga okunzima. Ke ukuba uyadika yenkukhu endala eyosiweyo kwaye ujonge enye indlela kumhlaba wakho otyhafileyo, kuya kufuneka wenze igumbi elincinci kwitroli yakho yokutya kunye nakwipleyiti yakho ye-bison. (Kodwa kuqala, ngaba inyama ebomvu * Ngokwenene * ayilunganga kuwe?)

"Ngebison, ufumana okona kulungileyo kuwo omabini la mazwe: Ungonwabela incasa yenyama ebomvu enesondlo esondeleyo kwinkukhu," utshilo uChristy Brissette, R.D., umongameli we-80 Twenty Nutrition. I-ounce emithathu ekhonza i-90 yepesenti yenkomo yenkomo ebhityileyo ineekhalori ze-180 kunye ne-10 grams yamanqatha, ngelixa i-bison burger etyiswe ngengca enobukhulu obufanayo ineekhalori ezimalunga ne-130 kunye ne-6 grams yamanqatha (kunye ne-22 grams yeprotheni) , utsho uBrissette. (Ukuthelekisa, i-93 yeepesenti i-lean turkey burger iwashi kwii-calories ze-170 kunye ne-10 grams yamanqatha.) Unokufumana kwakhona ukusikwa okuncinci kweenyathi malunga neekhalori ze-130 kunye ne-2 grams yamanqatha kwi-3-ounce yokukhonza.

Kukhetho olukrelekrele kubafazi abakhutheleyo ngakumbi kuba ibison imnyama kunenkomo-incam yokuba iphezulu ngentsimbi. Abasetyhini abaneminyaka eyi-14-50 bafuna ngaphezulu kokuphinda-phinda isixa sesinyithi njengamadoda, utshilo. "Ukuba usebenza kakhulu, unokufuna nangakumbi kuba umsebenzi onamandla unokutshabalalisa iiseli ezibomvu zegazi." Inyama yenyathi nayo iphezulu kwi-zinc kunenkomo, isondlo esibalulekileyo ekwakheni amajoni omzimba omeleleyo. Ngaphandle kweprofayili eyomeleleyo yesondlo, i-bison ikwacinga ukuba ityiswe ingca, isenza inyama inyuse i-omega-3 fatty acids ezichasayo kwaye isezantsi kumanqatha kunenyama evela kwizilwanyana ezityiswa iinkozo, wongeza uBrissette. Ngaphezu koko, izilwanyana azinikwanga i-antibiotics okanye i-hormone, ngoko uyazi ukuba awufumani nantoni na "eyongezelelweyo."

Ngelishwa, inyathi ayifikeleleki njengenyama yenkomo, ngoko ke ukuba awukwazi ukuyifumana kwivenkile enkulu yebhokisi, zama ibhula yakho, uyiodole kwi-intanethi kwiindawo ezifana ne-Omaha Steaks, okanye ivenkile e-Costco, ephethe inyama yenyathi ye-KivaSun. Unokuzama i-bison jerky nge-snack ekhawulezayo. Jonga iimveliso ezenziwe ngaphandle kwee-nitrate kunye nezo ziqulathe ngaphantsi kwe-400mg yesodium ngokusebenza, utshilo uBrissette.

Inyama ecekeceke iyenza indlela yayo kwiimenyu zokutyela, njenge Ted's Montana Grill kunye neBareburger, kodwa ukuba uyipheka ngokwakho khumbula ukuyipheka kancinci kwaye ucothe ukuqinisekisa ukuba ihlala inyama-ecekeceke inyama isoma ngokukhawuleza . Indlela efanelekileyo yokugcina inyama yenyama ifumile kukuyikhangela kubushushu obuphezulu, emva koko uyipheke kancinci kubushushu obuphantsi de ifike kubushushu obukhuselekileyo obungaphakathi kwe-160 °, utshilo uBrissette.

Ukulungele ukupheka? Zama enye yezi 5 iiRecipe zenyama yenkomo esempilweni, ukhuphe inyama yenyathi!

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