Kutheni isibindi sisiTyhefu esikhulu sokutya okunesondlo

Umxholo

• Yintoni isibindi?
• Isibindi ngumthombo omkhulu wezondlo ezininzi
• Isibindi sibonelela ngeProteni ekumgangatho ophezulu
• Isibindi sinama-calories ambalwa kunezinye ezininzi ukutya
• Ukukhathazeka okuqhelekileyo malunga nokutya isibindi
• Isibindi asinakuba saye wonke umntu
• Abafazi abakhulelweyo
• Abo baneGout
• Indlela yokubandakanya isibindi ekudleni kwakho
• Umgca osezantsi

Akukho kutya okuninzi kufanelekileyo ukuba isihloko se- "superfood" Nangona kunjalo, isibindi sesinye sazo.

Xa sele ungumthombo wokutya oqhelekileyo noxabisekileyo, isibindi asithandeki.

Oku kubi kuba isibindi yindawo yamandla esondlo. Inotyebile kwiiproteni, iphantsi kweekhalori kwaye igcwele iivithamini kunye neeminerals.

Eli nqaku lijonga inkangeleko yesibindi kwaye kutheni kufuneka uyifake kukutya kwakho.

Yintoni isibindi?

Isibindi lilungu elibalulekileyo ebantwini nasezilwanyaneni. Ngokuqhelekileyo lelona lungu likhulu langaphakathi kwaye inemisebenzi emininzi ebalulekileyo, kubandakanya:

• Ukuqhubekeka kokutya okwetyisiweyo okuvela emathunjini
• Ukugcina iswekile, i-iron, iivithamini kunye nezinye izakha mzimba ezibalulekileyo
• Ukucoca kunye nokucoca iziyobisi kunye neetyhefu egazini

Isibindi, kunye nezinye inyama zenyama, kwakudla njengokutya okuthandwa kakhulu. Nangona kunjalo, inyama yemisipha ngoku ihlala ithanda ukuthandwa ngaphezu kwenyama.

Ngaphandle kokuncipha kokuthandwa kwayo, isibindi sesinye sezona zinto zityebile kakhulu emhlabeni.

Abantu bahlala bejonga iziqhamo kunye nemifuno kwiivithamini kunye neeminerali, kodwa isibindi sibodlula bonke ngokubhekisele kumxholo wesondlo.

Inani elincinci lesibindi libonelela ngaphezulu kwe-100% ye-RDI kwizondlo ezininzi ezibalulekileyo. Kukwacebile kwiprotein ekumgangatho ophezulu kunye neekhalori eziphantsi (1).

Isibindi sitshiphu kwaye sifumaneka ngokulula kwiivenkile ezithengisa ukutya kunye noosilarha. Ngelixa izilwanyana ezininzi zesibindi zingatyiwa, imithombo eqhelekileyo yinkomo, inkukhu, idada, imvana nehagu.

Isibindi sesona kutya sinesondlo kakhulu emhlabeni. Igcwele izondlo eziyimfuneko, ezityebile kwiiproteni kunye neekhalori eziphantsi.

Isibindi ngumthombo omkhulu wezondlo ezininzi

Iprofayile yesondlo sesibindi yahlukile.

Nazi izondlo ezifumaneka kwi-3.5-ounce (100-gram) yokukhonza isibindi senyama yenkomo (1):

• Vitamin B12: I-3,460% ye-RDI. Vitamin B12 kunceda ukuyilwa iiseli ezibomvu zegazi kunye DNA. Ikwabandakanyeka ekusebenzeni kwengqondo okunempilo (2).
• Vitamin A: I-860-1,100% ye-RDI. I-Vitamin A ibalulekile kumbono oqhelekileyo, ukusebenza komzimba kunye nokuzala kwakhona. Inceda amalungu afana nentliziyo kunye nezintso ukuba zisebenze ngokufanelekileyo (3).
• URiboflavin (B2): 210-260% ye-RDI. I-Riboflavin ibalulekile kuphuhliso lweselula kunye nokusebenza. Kuyanceda ukuguqula ukutya kube ngamandla (4).
• Uhlobo (B9): Ngama-65% e-RDI. I-Folate yinto ebalulekileyo yezondlo edlala indima ekukhuleni kweseli kunye nokwenziwa kwe-DNA (5).
• Intsimbi: I-80% ye-RDI, okanye i-35% yabasetyhini abakwiminyaka yokuba sexesheni. Intsimbi sesinye isondlo esibalulekileyo esinceda ukuhambisa ioksijini emzimbeni. Isinyithi esibindini yi-heme iron, lolona hlobo lufunwa ngokulula ngumzimba (6,).
• Ibhrasi: I-1,620% ye-RDI. ICopper isebenza njengesitshixo sokuvula ii-enzyme, ezithi ke zincede ekulawuleni imveliso yamandla, imetabolism yentsimbi kunye nokusebenza kwengqondo (8).
• Choline: Isibindi sibonelela ngalo lonke ungenelelo olwaneleyo (i-AI) kubafazi kwaye phantse yonke iyindoda (i-AI isetyenziswa kuba akukho bungqina baneleyo bokuseta i-RDI). I-Choline ibalulekile kuphuhliso lobuchopho kunye nokusebenza kwesibindi (, 10).

Isibindi sibonelela ngaphezulu kwe-RDI ngevithamini B12, ivithamin A, riboflavin kunye nobhedu. Ikwacebile kwizakha mzimba ezifanelekileyo, i-iron kunye ne-choline.

Isibindi sibonelela ngeProteni ekumgangatho ophezulu

Iiproteni zibalulekile ebomini kwaye zifunyanwa phantse kuwo onke amalungu omzimba. Kuyimfuneko ukwenza nokulungisa iiseli kunye nokuguqula ukutya kube ngamandla.

Ngaphezulu kwekota enye yesibindi senyama yenziwe ngeprotein. Ngapha koko, yiprotein ekumgangatho ophezulu kakhulu, njengoko inika zonke iiamino acid eziyimfuneko.

Ii-amino acid zizitena zokwakha ezakha iiproteni. Ezinye ii-amino acid zingenziwa emzimbeni, kodwa ezo zaziwa njenge-amino acid ezibalulekileyo kufuneka zivela ekutyeni.

Ukutya okuphezulu kweprotein kubonisiwe ukunceda ukunciphisa umzimba, njengoko kunciphisa indlala kunye nokutya. Ukongeza, iprotein ifunyenwe yanelisa indlala ngcono kunamafutha okanye iicarbs ().

Ngapha koko, ukutya iiprotheyini eziphezulu kunokonyusa izinga lokucolwa komzimba, okanye inani leekhalori ezisetyenziswa ngumzimba wakho ukuze zisebenze ().

Ukuba nezinga eliphezulu lokunciphisa umzimba kuthetha ukuba usebenzisa iikhalori ezingaphezulu, ezinokuba luncedo ekulahlekeni kwesisindo, ngakumbi ukuba zidityaniswe nokunciphisa ikhalori.

Okokugqibela, ukutya iiprotheyini eziphezulu kunokunceda ukwakha izihlunu kunye nokukhusela ekulahlekelweni yimisipha ngelixa unciphisa ubunzima (, 14,).

Isibindi ngumthombo omkhulu weprotheni ekumgangatho ophezulu. Ukutya okuphezulu kweprotein kuye kwaboniswa ukwandisa umlinganiso we-metabolism, ukunciphisa ukutya, ukunceda ukwakha izihlunu kunye nokugcina izihlunu ngexesha lokunciphisa umzimba.

Isibindi sinama-calories ambalwa kunezinye ezininzi ukutya

Ngekhalori nganye, isibindi sesinye sezona zinto zitya ukutya okunesondlo kakhulu.

Ngapha koko, ukutya okutya inyama yemisipha kuqhelekile xa kuthelekiswa.

I-ounce engama-3.5 (100-gram) i-sirloin steak okanye i-chop chop yegusha iqulethe ngaphezu kwe-200 calories.

Inani elilinganayo lesibindi senkomo linama-calories ayi-175, lonke elixa libonelela ngendlela engaphezulu kwivithamini enye kunye neeminerali ezininzi kunesirloin steak okanye i-lamb chop (16, 17).

Xa ukunciphisa ikhalori, unokuhlala uphoswa kukutya okunesondlo. Ke ngoko, kubalulekile ukuba ukhethe ukutya okuxineneyo kwezondlo.

Ngelixa ukutya okuninzi kuqukethe iiprotheyini ezikumgangatho ophezulu okanye iivithamini kunye neeminerals, akukho kutya kukunye okuneendidi ezifanayo okanye isixa sezondlo njengesibindi.

Ngaphezulu, ukutya ukutya okunezakhamzimba ezininzi kodwa iikhalori ezisezantsi kubonisiwe ukunciphisa indlala ().

Isibindi sinamafutha asezantsi ngokunjalo. Kuphela malunga neepesenti ezingama-25 zeekhalori zivela kumanqatha, xa kuthelekiswa nama-50-60% weekhalori kwi-steak nakwimvana.

Ngekhalori nganye, isibindi sesinye sezona zinto zityebileyo ngokutya okuxineneyo. Xa kuthelekiswa nenyama yemisipha, iphantsi kweekhalori kunye namafutha kwaye iphakame kakhulu ngokweevithamini kunye neeminerali.

Ukukhathazeka okuqhelekileyo malunga nokutya isibindi

Abantu abaninzi banenkxalabo malunga nokutya isibindi kwaye bayazibuza ukuba ngaba akunampilo.

Omnye wemibuzo oqhelekileyo kukuba umxholo wecholesterol yingxaki.

Ngelixa isibindi siphezulu kwi-cholesterol, oku ayingombandela kubantu abaninzi.

Abantu babekholelwa ukuba i-cholesterol ekutyeni ibangela isifo sentliziyo. Nangona kunjalo, uphando olutshanje lubonise ukuba oku akuyinyani kuninzi lwabantu (,).

Uninzi lwe-cholesterol enxulumene nesifo sentliziyo ngokwenene iveliswa emzimbeni. Kwaye xa usitya ukutya okuphezulu kwi-cholesterol, umzimba wakho uvelisa kancinci ukugcina ibhalansi ().

Nangona kunjalo, ikota yabemi ibonakala inovakalelo ngakumbi kwi-cholesterol ekutyeni. Kuba bantu, ukutya ukutya okune-cholesterol eninzi kunokunyusa i-cholesterol yegazi ().

Enye inkxalabo eqhelekileyo malunga nokutya isibindi kukuba iqulethe iityhefu.

Nangona kunjalo, isibindi asizigcini iityhefu. Endaweni yoko, umsebenzi wayo kukuqhubekisa iityhefu kwaye uzenze zikhuseleke okanye uzenze zibe yinto enokususwa ngokukhuselekileyo emzimbeni.

Ukuqukumbela, ityhefu esesibindini ayisiyongxaki, kwaye ngokuqinisekileyo ayifanele kuthintelwe ngenxa yesi sizathu.

Ukuxhalaba okuqhelekileyo malunga nesibindi kubandakanya ukuba ine-cholesterol eninzi kwaye inokugcina ityhefu. Nangona kunjalo, umxholo wecholesterol ayisiyongxaki kubantu abaninzi, kwaye ayigcini iityhefu.

Isibindi asinakuba saye wonke umntu

Kukho amaqela athile anokufuna ukunqanda ukutya isibindi.

Abafazi abakhulelweyo

Ukuxhalaba malunga nokukhuseleka kokutya kwesibindi ngexesha lokukhulelwa ikakhulu kungenxa yomxholo wevithamini A.

Ukufakwa okuphezulu kwe-vitamin A esele yenziwe, uhlobo olufunyenwe kwisibindi, kunxulunyaniswa neziphene zokuzalwa. Nangona kunjalo, owona mngcipheko awucacanga, kwaye kufuneka uphando olungaphezulu ().

Nangona kunjalo, kuthatha i-ounce enye (i-30 yeigram) yesibindi senyama yenkomo ukufikelela kwinqanaba lokunyamezeleka lokuthatha ivithamin A ngexesha lokukhulelwa. Le yincinci kakhulu, ke ngoko kufuneka kubekwe esweni ubuninzi bayo (3).

Nangona kunokuba kukhuselekile ukutya isixa esincinci sesibindi ngamanye amaxesha ngexa lokukhulelwa, kubalulekile ukuba ulumke.

Abo baneGout

Igawuthi luhlobo lwesifo samathambo esibangelwa ngamanqanaba aphezulu e-uric acid egazini. Iimpawu zibandakanya iintlungu, ukuqina kunye nokudumba kumalungu.

Isibindi siphezulu kwi-purines, eyenza i-uric acid emzimbeni. Kubalulekile ke ngoko ukuba unciphise ukutya kwakho ukuba une-gout.

Nangona kunjalo, ukuba awukhathazeki yi-gout, ukutya isibindi akuyi kubangela. Ngelixa izinto zinokunyusa umngcipheko wokukhula kwegawuthi, izinto zokutya kuphela kwi-12% yamatyala ().

Kungangcono usiphephe isibindi ngexesha lokukhulelwa. Nangona isibindi singenakwenzeka ukuba sibangele i-gout, kunokuba sengqiqweni ukuyiphepha ukuba sele unengxaki yegawuthi.

Indlela yokubandakanya isibindi ekudleni kwakho

Isibindi sinencasa eyahlukileyo, abanye bayayithanda kwaye abanye bayayicaphukela.

Nazi ezinye iingcebiso malunga nendlela yokuyifaka kwisidlo sakho:

• I-Pan-fried: Isibindi sisebenza kakuhle xa sosiwe ngepani namatswele.
• I-Spaghetti Bolognese: Isibindi singanqunyulwa okanye sigutywe size sidityaniswe nenkomo yenyama yesiqhelo. Ithole okanye isibindi senkukhu sisebenza kakuhle.
• IBurgers: Njengakwi-Bolognese, sika okanye usike isibindi uze usixube kunye nenkomo yenyama ukuze wenze ii-burger ezinesondlo.
• Yongeza ukutya okuninzi: Ukongeza uninzi lweziqholo kunye neencasa ezinamandla kunokunceda ukufihla incasa yayo.
• Sebenzisa isibindi semvu okanye sethole: Zombini zinencasa emnandi kuneyenkomo.
• Gcoba isibindi ebisini okanye kwijusi yelamuni ngaphambi kokupheka: Oku kuya kunciphisa ukunambitheka kwayo okuqinileyo.

Nokuba uyonwabela incasa yesibindi okanye akunjalo, zininzi iindlela zokuyifaka kwisidlo sakho.

Umgca osezantsi

Isibindi kukutya okungaphantsi kakhulu. Ziphantsi kweekhalori kwaye zityebile kwiiproteni ezikumgangatho ophezulu, zonke ngelixa ziqulathe isixa esingaqhelekanga sezakhamzimba ezibalulekileyo.