Ngaba i-Beef Jerky ilungile kuwe?

Umxholo

• Isondlo kunye nezibonelelo ezinokubakho
• Ukuhla kwenyama yenkomo
• Uyenza njani inyama yenkomo ekhaya
• Umgca wezantsi

Inyama yenkomo yinto ethandwayo kwaye kulula ukuyitya.

Igama layo livela kwigama lesiQuechua elithi "ch'arki," elithetha inyama eyomileyo, enetyiwa.

Inyama yenkomo yenziwe ngokusika inyama yenkomo egalelwe iisosi ezahlukeneyo, iziqholo nezinye izongezo. Iyaqhubeka ngeendlela ezahlukeneyo zokulungisa, ezinje ngokunyanga, ukutshaya, kunye nokomisa, ngaphambi kokuba kupakishwe kuthengisiwe ().

Ngenxa yokuba i-jerky ithathwa njengokutya okutyayo, abantu abaninzi bayazibuza ukuba ngaba lukhetho olusempilweni okanye olungenampilo.

Eli nqaku liphonononge ukuba inyama yenkomo ilungile kuwe.

Isondlo kunye nezibonelelo ezinokubakho

Ngokubanzi, i-jerky yenkomo sisidlo esilungileyo nesinempilo.

I-ounce enye (i-28 gram) yenkomo yenkomo iqulethe izondlo ():

• Iikhalori: 116
• Iprotheni: 9.4 iigrem
• Amafutha: 7.3 iigrem
• IiCarbs: 3.1 iigrem
• Ifayibha: 0.5 grams
• Zinc: Iipesenti ezingama-21 zeXabiso leMihla ngemihla (DV)
• Vitamin B12: I-12% ye-DV
• Iphosphorus: I-9% ye-DV
• Umntu: I-9% ye-DV
• Intsimbi: I-8% ye-DV
• Ibhrasi: I-7% ye-DV
• Choline: I-6% ye-DV
• Selenium: I-5% ye-DV
• Potassium: I-4% ye-DV
• Thiamine: I-4% ye-DV
• Magnesium: I-3% ye-DV
• URiboflavin: I-3% ye-DV
• Niacin: I-3% ye-DV

Ikwabonelela ngesixa esincinci semanganizi, i-molybdenum, kunye ne-pantothenic acid.

Ngenxa yokuba iphezulu kwiprotein kwaye iphantsi kwi-carbs, inokwakheka okunempilo okunesondlo kunezinye izinto ezininzi zokutya okune-snack kwaye ilungele izidlo ezahlukeneyo, ezinje nge-carb ephantsi kunye nepaleo yokutya.

Iphezulu kwizimbiwa ezahlukeneyo, kubandakanya i-zinc kunye nentsimbi, ezibalulekileyo kwimisebenzi emininzi, kubandakanya inqanaba lomzimba kunye nenkxaso yamandla (,).

Ngaphezu koko, inyama yenkomo inobomi obude obude kwaye iyaphatheka kakhulu, nto leyo eyenza ukuba ibe lukhetho oluhle lokuhamba, ubhaka, kunye nezinye iimeko apho ufikelela ngokulinganiselweyo kukutya okutsha kwaye ufuna iprotein hit.

Inyama yenkomo ngumthombo olungileyo weprotein kwaye ineevithamini kunye neeminerals ezininzi, kubandakanya i-zinc, i-iron, i-vitamin B12, i-phosphorus, kunye ne-folate. Ikwanobomi beeshelfu obude kwaye iyaphatheka, isenza ukuba ibeyindlela elungileyo ekuhambeni.

Ukuhla kwenyama yenkomo

Nangona inyama yenkomo isisidlo esinomsoco, kufuneka isetyenziswe ngokumodareyitha.

Iphezulu kakhulu kwi-sodium, ene-1-ounce (28-gram) ekhonza ngokubonelela malunga ne-22% yesibonelelo sakho se-sodium yemihla ngemihla, esetelwe kwi-2,300 mg ngosuku ().

Ukutya kakhulu isodium kunokonakalisa imiba emininzi yempilo yakho, kubandakanya impilo yentliziyo, uxinzelelo lwegazi kunye nomngcipheko wokubetha (,).

Oko kuyenza ingakulungelanga izidlo ezithile ezithintela ukutya ().

Ngapha koko, inyama yenkomo yenziwa kakhulu. Izifundo ezininzi zibonise unxibelelwano phakathi kokutya okuphezulu kunye nokutya okunyanga inyama ebomvu njengenkomo yenkomo kunye nomngcipheko ophezulu wee-cancer, ezifana nomhlaza wesisu ().

Ukongeza, uphononongo lwakutsha nje lufumanise ukuba inyama eyomileyo, ephilisiweyo efana nenyama yenkomo isenokungcoliswa zizinto ezinetyhefu ekuthiwa zii-mycotoxins, eziveliswa kukungunda okukhula enyameni. Uphando ludibanise i-mycotoxins nomhlaza ().

Ngamafutshane, nangona inyama yenkomo yinyoka esempilweni, eyona yona ityiwa ngokumodareyitha. Uninzi lokutya kwakho kufuneka luvele kukutya okupheleleyo, okungasetyenziswanga.

Nangona inyama yenkomo isempilweni, kunqande ukuyitya kakhulu, kuba iphezulu kwisodiyam kwaye inokuba nemingcipheko efanayo kwezempilo enxulunyaniswa nokutya inyama egqityiweyo.

Uyenza njani inyama yenkomo ekhaya

Akunzima ukwenza eyakho inyama yenkomo ekhaya.

Ukwenza njalo ikwayindlela elungileyo yokulawula zonke izithako, ngakumbi isodiyam.

Ukwenza inyama yenkomo ekhaya, sebenzisa nje inyama enqamlezileyo, efana nokujikeleza okuphezulu, iliso lokujikeleza, ezantsi ukujikeleza, isirloin tip, okanye iflank steak, uze usike inyama yenkomo ibe ngamacwecwe amancinci.

Emva kokucheba, hlamba inyama kwimifuno, iziqholo kunye neesosi ozikhethile. Emva koko, bamba imigca eyomileyo ukuze ususe nayiphi na i-marinade engaphezulu kwaye uyibeke kwisidambisi senyama kwi-155-165 ° F (68-74 ° C) malunga neeyure ezingama-4-5 - kuxhomekeke kubukhulu benyama.

Ukuba awunayo i-dehydrator, ungafezekisa iziphumo ezifanayo usebenzisa i-oveni kubushushu obuphantsi-malunga ne-140-170 ° F (60-75 ° C) iiyure ezingama-4-5.

Ngaphezu, licebo elilungileyo ukuvumela inyama yenkomo inyuse idrama kubushushu begumbi iiyure ezongeziweyo ezingama-24 ngaphambi kokuba uyipakishe. Kungangcono ukuba ubambe iqhwa xa ungazukuyitya ingekapheli iveki enye.

Inyama yenkomo kulula ukuyenza ekhaya kwaye ikuvumela ukuba ulawule zonke izithako, ngakumbi isodiyam.

Umgca wezantsi

Inyama yenkomo kukutya okumnandi okumnandi okuphezulu kwiprotein kunye nomthombo olungileyo wezimbiwa ezahlukeneyo, kubandakanya i-zinc kunye nentsimbi.

Nangona kunjalo, iintlobo ezithengiweyo ezivenkileni ziphezulu kwi-sodium kwaye zinokunxulunyaniswa nobunye ubungozi, ke kungcono isetyenziswe ngokumodareyitha njengenxalenye yokutya okwahlukeneyo.

Oko kwathiwa, ukwenza i-jerky yakho kulula kwaye kunokunceda ukulawula umxholo wayo we-sodium.