Inyama ebomvu okanye emhlophe: zeziphi kwaye zeziphi ekufuneka uziphephe

Umxholo

• Loluphi olona hlobo lwenyama lubalaseleyo?
• Zeziphi inyama ekufuneka ndiziphephe?
• Iintsomi nenyaniso malunga nenyama
• 1. Inyama emhlophe ibhetele kunenyama ebomvu
• 2. Ukutya inyama ebomvu ebusuku kubi
• 3. Inyama emhlophe ayityebisi
• 4. Inyama enqabileyo imbi
• 5. Inyama yehagu ayilunganga

Inyama ebomvu ibandakanya inyama yenkomo, inyama yenkomo, inyama yehagu, imvana, imvana, ihashe okanye ibhokhwe, ukongeza kwiisoseji ezilungiselelwe ezi nyama, ngelixa inyama emhlophe iyinkukhu, idada, ikarikuni, irhanisi kunye nentlanzi.

Ngokubanzi, iintaka ziyinyama emhlophe kwaye izilwanyana ezinemilenze emi-4 ziyinyama ebomvu, kodwa ukwahlulwa kwenyama kuxhomekeke kumbala, imvelaphi yesilwanyana, uhlobo lwezihlunu kunye ne-pH yenyama, kwaye akukho nto ilula nethembekileyo. indlela yokwenza lo mahluko.

Loluphi olona hlobo lwenyama lubalaseleyo?

Inyama yenkukhu emhlophe, efana nedada, izagwityi okanye inkukhu, ayinawo amanqatha amaninzi kunye neekhalori, kwaye ngenxa yesi sizathu, ithathwa ngokuba sempilweni kwaye ingatyiwa rhoqo. Nangona kunjalo, inyama ebomvu inokuthi ithathelwe ingqalelo njengokhetho olusempilweni, ukuba nje ityiwa ngokumodareyitha kwaye inika inyama kunye nokusika ngamafutha amancinci, anjengokudada, ibele, ifillet okanye iqhwalela, umzekelo.

Ukongeza, iintlanzi kufuneka zisetyenziswe rhoqo, ngakumbi iintlanzi ezinamanqatha kunye namanzi abandayo, afana nesardadi, ityhuna kunye nesalmon, kuba zityebile kwi-omega-3, eluhlobo lwamafutha olulungele umzimba. ukuba yinto ebalaseleyo yokulwa nokudumba, iyanceda ukunciphisa i-cholesterol.

Ngaphandle kokukhetha inyama, isindululo kukuba isixa ngesidlo ngasinye akufuneki sidlule kwi-100 ukuya kwi-150 yeegram zalo mthombo weeprotheyini, kuba isitya kufuneka sidityaniswe nokunye ukutya, okunje ngemifuno, iimbotyi kunye nemithombo yeecarbohydrate, umzekelo. Nangona kunjalo, kubalulekile ukuba ugqirha wezondlo abonisiswe ukuze aqinisekise isixa senyama kwisidlo ngasinye ekufuneka sibandakanyiwe kwinkqubo yemihla ngemihla.

Zeziphi inyama ekufuneka ndiziphephe?

Kuyacetyiswa ukuba kuthintelwe ukusikwa kwenyama ngamafutha amaninzi, njenge-rump steak, iimbambo kunye ne-giblets, ezinjengesibindi, izintso, intliziyo kunye namathumbu. Ukongeza, onke amanqatha abonakalayo kufuneka asuswe kwinyama ngaphambi kokulungiswa, njengoko ngexesha lokupheka inqatha liphela lingena kwimisipha yenyama, ethintela ukususwa kwayo ngexesha lokutya. Kukwabalulekile ukukhumbula ukuba inyama enamafutha amaninzi kunye nenyama egqityiweyo, efana nebhekoni, ibhekoni, isoseji, isoseji kunye nesalami, zezona ziyingozi empilweni kwaye kufuneka zithintelwe. Jonga ezinye izizathu zokungatyi isibindi.

Ukongeza, abantu abaneengxaki ze-cholesterol ephezulu kunye ne-gout kufuneka bakuphephe nokutya isibindi kunye namanye amalungu ezilwanyana, njengoko bekhetha ukwanda kwe-uric acid emzimbeni.

Iintsomi nenyaniso malunga nenyama

Le ilandelayo yeyona mibuzo ixhaphakileyo malunga nokusetyenziswa kwenyama:

1. Inyama emhlophe ibhetele kunenyama ebomvu

Inyaniso. Iinyama ezimhlophe, ngakumbi iintlanzi, zingcono empilweni kunenyama ebomvu kuba, ngokubanzi, zinamafutha amancinci kunye necholesterol, kwaye zikwalula nokwetyisa.

Ukusetyenziswa kakhulu kwenyama ebomvu kunokubangela umonakalo kwimpilo, njengokuqokelelwa kwamafutha kwimithambo kunye nesibindi, ukonyusa i-cholesterol kunye nokunyuka kwamafutha kwinqanaba lesisu.

Nangona kunjalo, inyama ebomvu ityebile kwiivithamini B3, B12, B6, i-iron, i-zinc kunye ne-selenium, ke kuyenzeka ukuba uzitye malunga namaxesha ama-2 ukuya ku-3 ngeveki, kubalulekile ukukhetha ukusikwa kwenyama okungenayo amanqatha, kuba eyona nto ifanelekileyo kukuba nokutya okunokulinganisela kunye nokuhluka okubandakanya zonke iintlobo zenyama.

2. Ukutya inyama ebomvu ebusuku kubi

Ubuxoki. Inyama ebomvu ingatyiwa ebusuku njengako konke okunye ukutya, nangona kunjalo akufuneki ityiwe kakhulu, kuba kuthatha ixesha elide ukwetyiswa esiswini, okunokubangela ubumuncu kunye nobunzima esiswini, obunokuba mbi ngexesha lala.

3. Inyama emhlophe ayityebisi

Ubuxoki. Nangona iqulethe amanqatha amancinci, inyama emhlophe iyatyeba xa ityiwe kakhulu, ngakumbi xa ityiwe ngeesosi zekhalori, ezifana nesosi emhlophe kunye ne-4 sosi yesosi.

4. Inyama enqabileyo imbi

Kuxhomekeka kwimvelaphi yenyama. Ukutya inyama enqabileyo kubi kuphela kwimpilo yakho ukuba kungcoliswe zizidleleleli ezinje ngeentshulube zentshulube okanye ibhaktiriya ebangela usulelo lwamathumbu. Yiyo loo nto inyama kufuneka ihlale ithengwa kwiindawo eziqinisekisa ukwenziwa kwayo kunye nemvelaphi yayo, kuba ukupheka okufanelekileyo kuphela kuphelisa ungcoliseko kwinyama engakhuselekanga.

5. Inyama yehagu ayilunganga

Ubuxoki. Kanye njengenyama yenkomo, inyama yehagu imbi kuphela xa inesifo kwaye ukuba ayiphekwanga kakuhle, kodwa xa kuphekwe kakuhle, loo nyama ikhuselekile nokuba ityiwe.