Ngaba Inyama Yomzimba Isempilweni?

Umxholo

• Zintoni iinyama zomzimba?
• Zeziphi iintlobo ezahlukeneyo?
• Iinyama zomzimba zinesondlo kakhulu
• Izibonelelo zokongeza inyama yokutya kwisidlo sakho
• Ngaba Inyama Yenyama inyusa iCholesterol?
• Iingxaki zokutya inyama yenyama
• Abantu abaneGout bafuna ukuThatha ngokuPhakathi
• Abafazi abakhulelweyo kufuneka babukele ukungena kwabo
• Ukuxhalaba malunga neMad Cow Disease
• Ukuphuhlisa ukungcamla kwinyama yomzimba
• Umgca osezantsi

Iinyama zomzimba bezikhe zangumthombo wokutya oxabisekileyo.

Kule mihla, isithethe sokutya inyama yenyama asiyithandisisi.

Ngapha koko, abantu abaninzi khange bazitye ezi ndawo zesilwanyana kwaye banokufumana ingcinga yokwenza njalo iyaphazamisa.

Nangona kunjalo, inyama yenyama inesondlo. Eli nqaku lithathela ingqalelo inkangeleko yenyama yomzimba kunye neziphumo zazo zempilo- ezilungileyo nezingalunganga.

Zintoni iinyama zomzimba?

Inyama yomzimba, ngamanye amaxesha ebizwa ngokuba yi "offal," ngamalungu ezilwanyana abantu abazilungisayo nabazisebenzisa njengokutya.

Ezona zinto zixhaphakileyo zisetyenziswa ziinkomo, iihagu, amatakane, iibhokhwe, iinkukhu kunye namadada.

Namhlanje, uninzi lwezilwanyana luzelwe kwaye lukhuliselwe izicwili zazo zemisipha. Inyama yomzimba ihlala ihoywa, uninzi lwenyama idla ngokutya njengee-steaks, iigubu okanye umhlaba ube yi-mince.

Nangona kunjalo, abazingeli-abaqokeleli abazange batye nje inyama yesisipha. Babewatya amalungu abo, afana nengqondo, amathumbu kunye namatyhalarha. Ngapha koko, amalungu ayebaluleke kakhulu ().

Iinyama zomzimba zinokuba longezo olukhulu ekutyeni kwakho. Zipakishwe ngezakha mzimba, ezinjenge vithamin B12 kunye nefolate, kwaye zikwangumthombo ogqwesileyo wentsimbi kunye neprotheni.

Inyama yomzimba ibhekisa kumalungu ezilwanyana asetyenziswa njengokutya. Ezona nyama zixhaphake kakhulu zivela kwiinkomo, iihagu, amatakane, iibhokhwe, iinkukhu kunye namadada.

Zeziphi iintlobo ezahlukeneyo?

Ezona ntlobo zixhaphakileyo zenyama yomzimba zibandakanya:

• Isibindi: Isibindi lilungu le-detox. Ikwalamandla okunesondlo kwinyama yomzimba kwaye ngamanye amaxesha kubhekiswa kuyo njenge "multivitamin yendalo."
• Ulwimi: Ulwimi ngokwenyani lusisihlunu. Kukusika okuthambileyo nokunencasa kwenyama ngenxa yomxholo wamafutha aphezulu.
• Intliziyo: Indima yentliziyo kukumpompa igazi emzimbeni. Isenokubonakala ingadli, kodwa eneneni iyabhityile kwaye imnandi.
• Izintso: Njengabantu, izilwanyana zinezintso ezimbini. Indima yabo kukucoca inkunkuma kunye neetyhefu ngaphandle kwegazi.
• Ubuchopho: Ubuchopho buthathwa njengobumnandi kwiinkcubeko ezininzi, kwaye ngumthombo otyebileyo we-omega-3 fatty acids.
• Isonka esimnandi: Izonka eziswiti zinegama elikhohlisayo, njengoko zingenaswiti okanye ziluhlobo lwesonka. Zenziwe kwi-thymus gland kunye ne-pancreas.
• Usu: I-tripe ngumtya wesisu sesilwanyana. Uninzi lwentambo luvela ezinkomeni kwaye lunokuba nobunzima obuhlafuna kakhulu.

Zininzi iintlobo zenyama yenyama, kubandakanya isibindi, ulwimi, intliziyo kunye nezintso. Uninzi lubizwa ngamagama abo omzimba, ngaphandle kwesonka esimnandi kunye ne-tripe.

Iinyama zomzimba zinesondlo kakhulu

Iprofayile yesondlo yenyama yomzimba iyahluka kancinci, kuxhomekeke kwimvelaphi yezilwanyana kunye nohlobo lwelungu.

Kodwa uninzi lwezitho zomzimba zinesondlo kakhulu. Ngapha koko, uninzi lunezondlo-mninzi kunenyama yemisipha.

Bazizityebi ngokukodwa kwiivithamini ze-B, ezinjengevithamini B12 kunye nefolate. Banobutyebi bezimbiwa, kubandakanya i-iron, i-magnesium, i-selenium kunye ne-zinc, kunye neevithamini ezibalulekileyo ezinyibilikayo ezinamavithamini A, D, E kunye no-K.

Ngapha koko, inyama yenyama ngumthombo weprotheni ogqwesileyo.

Ngaphezulu, iprotein yezilwanyana ibonelela ngee-amino acid ezisithoba ezifunekayo emzimbeni wakho ukuze usebenze ngokukuko.

I-3.5-ounce (100-gram) yenxalenye yesibindi senyama ephekiweyo ibonelela (2):

• Iikhalori: 175
• Iprotheni: Iigrama ezingama-27
• Vitamin B12: I-1,386% ye-RDI
• Ibhrasi: I-730% ye-RDI
• Vitamin A: Ngama-522% e-RDI
• URiboflavin: I-201% ye-RDI
• Niacin: Iipesenti ezingama-87 ze-RDI
• Vitamin B6: I-51% ye-RDI
• Selenium: Iipesenti ezingama-47 ze-RDI
• Zinc: Iipesenti ezingama-35 ze-RDI
• Intsimbi: Iipesenti ezingama-34 ze-RDI

Iinyama zomzimba zinesondlo. Ngumthombo olungileyo wesinyithi kunye neprotheni kwaye igcwele ivithamini A, B12 kunye nefolate, ukongeza kwezinye izondlo ezininzi ezibalulekileyo.

Izibonelelo zokongeza inyama yokutya kwisidlo sakho

Ukutya inyama yomzimba kunezibonelelo ezininzi:

• Umthombo ogqwesileyo wentsimbi: Inyama iqulethe i-heme iron, efumaneka kakhulu kwi-bioava, ke kungcono ifunxwe ngumzimba kunentsimbi engeyiyo-heme evela kukutya kwezityalo (,).
• Ikugcina ugcwele ixesha elide: Izifundo ezininzi zibonise ukuba ukutya okuneprotein ephezulu kunokunciphisa ukutya kunye nokwandisa iimvakalelo zokugcwala. Banokukhuthaza ukulahleka kwesisindo ngokwandisa izinga lokunciphisa umzimba (,,).
• Ngamana unokunceda ukugcina ubunzima bemisipha: Inyama yomzimba ngumthombo weprotein ekumgangatho ophezulu, ebalulekileyo ekwakheni nasekugcineni ubunzima bemisipha (,,).
• Umthombo omkhulu we-choline: Iinyama zomzimba ziphakathi kwemithombo efanelekileyo yehlabathi ye-choline, esisondlo esifanelekileyo kwingqondo, izihlunu kunye nempilo yesibindi abantu abaninzi abangonelanga yiyo (,).
• Ukucutha okungabizi kakhulu kunye nokunciphisa inkunkuma: Inyama yomzimba ayisiyo inyama esikiweyo, ngenxa yoko unokuyifumana ngexabiso eliphantsi. Ukutya la malungu esilwanyana kunciphisa nenkunkuma yokutya.

Iinyama zomzimba zinezibonelelo ezininzi, kubandakanya ukufakwa kwesinyithi okungcono kunye nokunceda ukulawula ukutya kunye nokugcina ubunzima bemisipha. Kananjalo, la malungu esilwanyana ahlala enexabiso eliphantsi ukuthenga kwaye anokunceda ukunciphisa inkunkuma yokutya.

Ngaba Inyama Yenyama inyusa iCholesterol?

Iinyama zomzimba zityebile kwi-cholesterol, nokuba ithini na.

Ii-ounces eziyi-3.5 (100 gram) zobuchopho benkomo ziqulathe i-1,033% ye-RDI yecholesterol, ngelixa izintso kunye nesibindi zinama-239% kunye ne-127% ngokwahlukeneyo (2, 13, 14).

Uninzi ludibanisa i-cholesterol nemithambo evalekileyo, amayeza kunye nesifo sentliziyo.

Nangona kunjalo, i-cholesterol iveliswa sisibindi sakho, elawula ukuveliswa kwe-cholesterol yomzimba wakho ngokwe-cholesterol oyityayo ().

Xa usitya ukutya okune-cholesterol eninzi, isibindi sakho siphendula ngokuvelisa kancinci. Ke ngoko, ukutya okuphezulu kwi-cholesterol kuphela kunefuthe elincinci kumanqanaba e-cholesterol yakho egazini (,).

Ngaphezulu, inani lecholesterol ekutyeni linempembelelo encinci, ukuba ikhona, kumngcipheko wesifo sentliziyo (,).

Olunye uhlalutyo lwamva nje lujonge kwizifundo ezingama-40 eziza kubakho malunga nokusetyenziswa kwecholesterol kunye nomngcipheko kwimpilo. Iqukumbele ukuba i-cholesterol yokutya ibingadibananga kakhulu nesifo sentliziyo okanye ukubetha kubantu abadala abasempilweni ().

Nangona kunjalo, kubonakala ngathi kukho iqela elincinci labantu-malunga ne-30% yabemi-leyo inomdla kwi-cholesterol yokutya. Kuba bantu, ukusebenzisa ukutya okune-cholesterol eninzi kunokubangela ukwanda kwe-cholesterol iyonke (,).

Uninzi lwezilwanyana zenyama ziqukethe inani elikhulu le-cholesterol. Nangona kunjalo, ukutya ukutya okune-cholesterol eninzi akuhambelani ngokuthe ngqo kwi-cholesterol ephezulu yegazi okanye ingozi yesifo senhliziyo.

Iingxaki zokutya inyama yenyama

Azikho izinto ezininzi ezinxaxhileyo ekubambiseni inyama yenyama ekutyeni kwakho.

Oko kwathiwa, abanye abantu banokuba sengozini yokufumana okuphezulu kwaye kufuneka banciphise ukusetyenziswa kwabo.

Abantu abaneGout bafuna ukuThatha ngokuPhakathi

Igawuthi luhlobo oluqhelekileyo lwesifo samathambo.

Kubangelwa ngamanqanaba aphezulu e-uric acid egazini, ebangela ukuba amalungu adumbe kwaye athambile.

Ii-purines kwifom yokutya zenza i-uric acid emzimbeni. Iinyama zomzimba ziphezulu kakhulu kwiipurine, ngoko ke kubalulekile ukuba ukutya oku kutya ngokumodareyithi ukuba unegawuthi ().

Abafazi abakhulelweyo kufuneka babukele ukungena kwabo

Iinyama zomzimba zinemithombo etyebileyo yevithamini A, ngakumbi isibindi. Ngexesha lokukhulelwa, ivithamin A idlala indima ebalulekileyo ekukhuleni komntwana kunye nasekukhuleni.

Nangona kunjalo, amaZiko eMpilo kaZwelonke acebisa inqanaba lokutya okuphezulu le-10,000 IU ye-vitamin A ngemini, njengoko ukutya okugqithisileyo kunxulunyaniswa neziphene ezinzulu zokuzalwa kunye nokungaqhelekanga (23,).

Iziphene ezinjalo zokuzalwa zibandakanya intliziyo, umnqonqo kunye neziphene zetyhubhu ye-neural, ukungahambi kakuhle kwamehlo, iindlebe kunye nempumlo, kunye neziphene ezikwindlela yokugaya kunye nezintso (25).

Olunye uphononongo luxele ukuba oomama abakhulelweyo abatya ngaphezulu kwe-10,000 IU ye-vitamin A ngemini kukutya banomngcipheko ophezulu we-80% wokuba nomntwana onesiphene sokuzalwa, xa kuthelekiswa noomama abatya i-5,000 IU okanye ngaphantsi ngemini (25).

Ke ngoko, kubalulekile ukubeka esweni ukutya kwakho inyama ngexesha lokukhulelwa, ngakumbi ukuba uthatha izongezo ezine-vitamin A.

Ukuxhalaba malunga neMad Cow Disease

Isifo seenkomo esihlanyayo, esaziwa ngokusemthethweni njenge-bovine spongiform encephalopathy (BSE), sichaphazela ingqondo kunye nomqolo weenkomo.

Esi sifo sinokusasazeka ebantwini ngokusebenzisa iiproteni ezibizwa ngokuba zii-prions, ezifumaneka kwiingqondo ezingcolisekileyo kunye neentambo zomqolo. Sibangela isifo sobuchopho esinqabileyo esibizwa ngokuba sisifo esitsha uCreutzfeldt-Jakob isifo (vCJD) ().

Ngethamsanqa, kuye kwakho ukuncipha okumandla kwinani lesifo seenkomo eziphambeneyo okoko kwaqaliswa ukunqunyanyiswa kokondla ngo-1996. Olu thintelo lwakwenza ukuba kungabikho semthethweni ukongeza inyama kunye nemfuyo kukutya kweenkomo ().

E-US, inyama yengqondo evela kwiinkomo ezinobungozi obuphezulu kunye neenkomo ezineempawu ze-BSE azivunyelwe ukungena kukutya. Amanye amazwe athathe amanyathelo afanayo ().

Kumazwe amaninzi, umngcipheko wokukhula kwe-vCJD kwiinkomo ezosulelekileyo usezantsi kakhulu. Nangona kunjalo, ukuba ukhathazekile, unokukuphepha ukutya iingqondo kunye neentambo zomqolo weenkomo.

Abafazi abakhulelweyo kunye nabantu abane-gout kufuneka batye inyama yomzimba ngokumodareyitha. Isifo seenkomo esihlanyayo sinokubangela isifo sobuchopho esinqabileyo ebantwini, kodwa iimeko ezixeliweyo zehle kakhulu kule minyaka ilishumi idlulileyo.

Ukuphuhlisa ukungcamla kwinyama yomzimba

Iinyama zomzimba ziya ngokuya zithandwa kwiindawo zokutyela ezilungileyo ngenxa yeencasa zazo ezomeleleyo nezizodwa.

Kuba kungathatha ixesha ukuphuhlisa incasa yenyama yomzimba, kungangcono ukuqala ngamalungu athambileyo kancinci njengolwimi nentliziyo.

Unokuzama ukusila isibindi kunye nezintso kwaye uzidibanise nenyama yenkomo okanye inyama yehagu kwizitya ezinjengeBolognese.

Ngaphandle koko, bangeze kwi-stew ephekiweyo kunye nezinye inyama ezifana ne-lamb shank. Oku kunokukunceda ngokuthe chu ukuphuhlisa incasa yezi flavour zomeleleyo.

Iinyama zomzimba zinencasa eyomeleleyo eyahlukileyo enokuthatha ukuba iqheleke. Ukudibanisa amalungu kunye nokutya okuqhelekileyo kwezihlunu kunokukunceda uhlengahlengise incasa.

Umgca osezantsi

Inyama yomzimba ngumthombo otyebileyo weevithamini kunye neeminerali ekunokuba nzima ukuzifumana kokunye ukutya.

Ukuba uyakonwabela ukutya inyama, kunokuba luncedo ukufaka endaweni yayo inyama yomsipha kunye nenyama yomzimba.

Ayizukubonelela kuphela ngesondlo esongezelelekileyo, kodwa ikwalula nakwisipaji kwaye iya kuyinceda indalo.