Ukutya inyama yesibindi: Ngaba kusempilweni ngokwenene?
Umxholo
- Izibonelelo eziphambili zesibindi
- Kutheni le nto ukusetyenziswa kufuneka kumodareyithwe
- Itheyibhile yolwazi ngesondlo
- Indlela ekufuneka isetyenziswe ngayo
Isibindi, nokuba sivela enkomeni, inyama yehagu okanye yenkuku, kukutya okunesondlo okungesosixhobo seprotheni kuphela, kodwa kukwatyebile iivithamini kunye neeminerals, ezinokuzisa izibonelelo zonyango lweengxaki ezithile zempilo, ezinje ngeanemia .
Nangona kunjalo, i-steak yesibindi kufuneka isetyenziswe kancinci, kuba xa ityiwa kakhulu inokubangela iingxaki, ngakumbi kubantu esele benempilo ethile. Kungenxa yokuba isibindi sikwacebile kwi-cholesterol kwaye sinokuqulatha izinyithi ezinzima ezigcina ziqokelelana emzimbeni ekuhambeni kwexesha.
Ke, ngalo lonke ixesha unengxaki yezempilo, eyona nto ifanelekileyo kukubonisana nesazi sokutya ukuze uvavanye isahlulo kunye nexesha apho kucetyiswa ukuba kufakwe isibindi, ukuthintela iingxaki ezinokubakho.
Izibonelelo eziphambili zesibindi
I-steak yesibindi kukutya okunesondlo kakhulu okuqulathe inani lemihla ngemihla leevithamini kunye neeminerali eziyimfuneko ukuze umzimba usebenze, njenge-folic acid, i-iron, iivithamini B kunye ne-vitamin A.
Ikwangumthombo weeprotheyini ezikumgangatho ophezulu ezinee-amino acid eziyimfuneko ezingaveliswa ngumzimba, kodwa eziyimfuneko ukuqinisekisa ukusebenza kakuhle kwezihlunu kunye namalungu.
Ukongeza, ukutya isibindi kunciphisa umngcipheko we-anemia, kuba ityebe kakhulu ngentsimbi, i-vitamin B12 kunye ne-folic acid, ezizezona zinto zibalulekileyo ekuveliseni iiseli ezibomvu zegazi.
Kutheni le nto ukusetyenziswa kufuneka kumodareyithwe
Nangona inezibonelelo ezithile, ukusetyenziswa kwesibindi kufuneka kube phakathi, ngakumbi kuba:
- Ityebe ngecholesterol: Ukusetyenziswa kakhulu kwe-cholesterol kunokunyusa umngcipheko wesifo sentliziyo, ngenxa yoko ukusetyenziswa kwesibindi kungangabi yinto elungileyo kwabo bane-cholesterol ephezulu okanye uhlobo oluthile lwengxaki yentliziyo.
- Inezinyithi ezinzima: njenge-cadmium, ubhedu, ilothe okanye i-mercury. Ezi ntsimbi zinokuphela ziqokelelana emzimbeni ubomi bonke, zikhokelela kutshintsho ekusebenzeni kwezintso okanye kwimetabolism yeevithamini kunye neeminerali, kwaye kunokubangela iingxaki zempilo ezahlukeneyo.
- Ityebile ngeepurini: Zizinto ezonyusa amanqanaba e-uric acid emzimbeni, kwaye kufuneka ithintelwe ngabantu abanesifo segawuthi, njengoko zinokuzenza mandundu iimpawu. Bona ngakumbi malunga nokutya kwi-uric acid esezantsi.
Ukongeza, isibindi kufuneka sityiwe ngononophelo ngexa lokukhulelwa, kuba nangona ine-iron kunye ne-folic acid, eziyizakhamzimba ezibalulekileyo ekukhulelweni, ikwaqulathe izixa ezikhulu zevithamini A ethi ithi, ngokugqithileyo, ibe yingozi kuphuhliso lwe umbungu, ingakumbi kwikota yokuqala.
Itheyibhile yolwazi ngesondlo
Kule theyibhile sibonisa ubume besondlo se-100 g yenkomo, inyama yehagu kunye nesibindi senkukhu:
| Izondlo | Isibindi senkomo | Ihagu yesibindi | Inkukhu yesibindi |
| Iikhalori | 153 kcal | 162 kcal | I-92 kcal |
| Amafutha | 4.7 g | 6.3 g | 2.3 g |
| IiCarbohydrate | 1.9 g | 0 g | 0 g |
| Iiproteni | 25.7 g | 26.3 g | 17.7 g |
| Cholesterol | 387 mg | 267 mg | 380 mg |
| VitaminTHE | 14200 mcg | I-10700 mcg | I-9700 mcg |
| Vitamin D | 0.5 mcg | 1.4 mcg | 0.2 mcg |
| Vitamin E | 0.56 mg | 0.4 mg | 0.6 mg |
| Vitamin B1 | 35 mg | 0.46 mg | 0.48 mg |
| Vitamin B2 | 2.4 mg | 4.2 mg | 2.16 mg |
| Vitamin B3 | 15 mg | 17 mg | 10.6 mg |
| Vitamin B6 | 0.66 mg | 0.61 mg | 0.82 mg |
| B12 ivithamini | 87 mcg | 23 mcg | 35 mcg |
| Vitamin C | 38 mg | 28 mg | 28 mg |
| Iifayile | 210 mcg | 330 mcg | 995 mcg |
| Potassium | 490 mg | 350 mg | 260 mg |
| Ikhalsiyam | 19 mg | 19 mg | 8 mg |
| IPhosphor | 410 mg | 340 mg | 280 mg |
| Magnesium | 31 mg | 38 mg | 19 mg |
| Intsimbi | 9.8 mg | 9.8 mg | 9.2 mg |
| Izinki | 6.8 mg | 3.7 mg | 3.7 mg |
Indlela ekufuneka isetyenziswe ngayo
Kubantu abadala, isahlulo sesibindi kufuneka sibe phakathi kwe-100 ukuya kwi-250 g ngeveki, enokwahlulwa ibe yi-1 ukuya kwezi-2 ngeenkonzo ngeveki.
Kwimeko yabantwana, eyona ndlela ikhuselekileyo yokutya isibindi yeyona kanye ngeveki. Oku kwenzeka kungekuphela nje ngokuba kunesinyithi esindayo, kodwa ngenxa yokuba isibindi sinezinga eliphezulu lokufumana izakhamzimba ezahlukeneyo ezinokudlula kumaxabiso acetyiswayo emihla ngemihla.
Nanini na xa kunokwenzeka, i-steak yesibindi kufuneka ibe yimvelaphi yebhayiloji, njengoko izilwanyana zihlala zityiswa ngokwendalo, zikhuliswa emoyeni kwaye zingasetyenziswa kakhulu amayeza kunye nezinye iikhemikhali.
Jonga ezinye zeentsomi nenyani malunga nenyama ebomvu kunye nenyama emhlophe.
Inomdla Namhlanje
Ingcambu yeCanal kwiZinyo langaphambili: Yintoni onokuyilindela
