Ubwino wa nkhuku pa thanzi: Tiyeni tidziwe bwino!

Nkhuku ndi chakudya chofunikira kwambiri m'nyumba mwathu, sichoncho? Kaya ndi chakudya chamasana, chamadzulo, kapena phwando, imakhala yokha popanda nkhuku kapena chiwanda cha nkhuku. Kodi nkhuku iyi yomwe timadya tsiku lililonse ndi yabwino bwanji? Ena amati ndi yabwino, ena amati si yabwino chifukwa cha zinthu monga cholesterol. Ndiye zoona zake n'chiyani? Tiyeni tikambirane za izi lero, mwachidule, ndendende.

Kodi ziwalo zonse za nkhuku zili ndi thanzi labwino mofanana?

Funso limene anthu ambiri ali nalo ndi ili. Yankho ndi lakuti, ayi . Ziwalo zosiyanasiyana za nkhuku zimakhala ndi zakudya zosiyanasiyana.

Mwachidule, ziwalo zoyera monga nyama ya m'mawere zimakhala ndi ma calories ndi mafuta ochepa, pomwe ziwalo zakuda monga ntchafu ndi mapiko zimakhala ndi ma calories ndi mafuta ambiri.

Kuphatikiza apo, momwe mumaphikira nkhuku ndikofunikira kwambiri. Kudya nkhuku ili ndi khungu komanso kukazinga kwambiri kungapangitse kuti mafuta okhuta akhale osapatsa thanzi. Chifukwa chake ngati mwasankha kudya nkhuku m'malo mwa nyama yofiira, njira yabwino komanso yopatsa thanzi ndi bere la nkhuku lopanda khungu .

Kodi ubwino waukulu wodya nkhuku ndi wotani?

Nkhuku ndi chakudya chopatsa thanzi kwambiri ikasankhidwa ndikuphikidwa bwino. Nazi zina mwa zabwino zake zazikulu.

1. Kuti mafupa ndi minofu zikhale zolimba

Mapuloteni opanda mafuta ambiri mu nkhuku ndi gwero labwino kwambiri la ma amino acid . Matupi athu amagwiritsa ntchito ma amino acid amenewa kuti amange minofu. Izi ndizofunikira kwambiri kuti minofu ikhale yolimba pamene tikukalamba. Kafukufuku wasonyeza kuti kudya mapuloteni ambiri kumathandiza kusunga kuchuluka kwa mchere m'mafupa . Izi zikutanthauza kuti kudya nkhuku kungathandize kumanga minofu yolimba komanso mafupa athanzi. Izi zingathandizenso kuchepetsa kuwonongeka komwe kumachitika chifukwa cha matenda ndi ngozi monga osteoporosis .

2. Kuchepetsa thupi ndi thanzi la mtima

Kafukufuku akusonyeza kuti kudya magalamu 25-30 a mapuloteni pa chakudya chilichonse kungatithandize kumva kukhuta . Izi zikutanthauza kuti ngakhale titadya pang'ono, timamva kukhuta, zomwe zimatithandiza kuwongolera kudya mopitirira muyeso. Izi zitha kukhala zothandiza kwambiri pakuchepetsa thupi .

Kusunga kulemera koyenera kumagwirizana mwachindunji ndi thanzi la mtima. Kumathandiza kuwongolera zinthu zomwe zimayambitsa matenda a mtima, monga kuchuluka kwa triglycerides m'magazi ndi kuthamanga kwa magazi.

3. Kupititsa patsogolo thanzi la maganizo

Nkhuku ili ndi amino acid yotchedwa tryptophan . Ichi ndi chomwe chimayambitsa serotonin muubongo wathu.Zimakhudzana ndi kukwera kwa milingo. Serotonin imadziwika kuti ndi hormone ya "kusangalala" yomwe imatipangitsa kukhala osangalala. Inde, simudzamva bwino mukangodya nkhuku. Koma kafukufuku akusonyeza kuti kudya nthawi zonse kungathandize kukweza milingo ya serotonin pamlingo winawake.

Ponena za kufunika kwa zakudya ...

Nkhuku ndi chakudya chapamwamba cha mapuloteni chomwe chili ndi mafuta ochepa (makamaka nyama ya m'mawere). Kuwonjezera pa mapuloteni, nkhuku ilinso ndi michere iyi:

• Vitamini B12
• Choline
• Zinki
• Chitsulo
• Mkuwa

Tiyeni tiwone kufunika kwa zakudya kwa pafupifupi magalamu 100 a bere la nkhuku losaphika, lopanda khungu.

Samalani ndi zinthu izi mukamadya nkhuku!

Kaya nkhuku ndi yabwino bwanji, pali zinthu zingapo zomwe muyenera kusamala nazo.

1. Samalani ndi kuchuluka kwa chakudya chomwe mumadya: Zakudya zomanga thupi zomwe mumadya tsiku lililonse ndi pakati pa magalamu 50-170. Izi zikutanthauza kuti ngati mukudya nkhuku, chidutswa chimodzi cha kukula kwa dzanja lanu nthawi imodzi chili bwino. Komabe, munthu amene amakhala ndi moyo wokangalika komanso kuchita masewera olimbitsa thupi angafunike zina zowonjezera.

2. Chitetezo cha Chakudya n'chofunika kwambiri:Ichi ndiye chinthu chofunikira kwambiri. Ngati nkhuku siisungidwa bwino ndipo siiphikidwa bwino, ingayambitse matenda oopsa obwera chifukwa cha chakudya. Samalani kwambiri ndi kuipitsidwa kwa zinthu zina . Izi zikutanthauza kuti, kugwiritsa ntchito bolodi lodulira lomwelo monga nkhuku yaiwisi, kudula saladi ndi mpeni womwewo, kapena kukhudza zakudya zina ndi dzanja lomwelo lomwe linagwira nyama yaiwisi kungayambitse mabakiteriya oopsa.

3. Dziwani za cholesterol: Ngakhale kuti ndi nyama yopanda mafuta ambiri, nkhuku imakhalabe ndi cholesterol. Ngati muli kale ndi cholesterol yambiri kapena muli pachiwopsezo cha matenda a mtima, ndikofunikira kulankhula ndi dokotala wanu za zakudya zoyenera kwa inu.

Umu ndi momwe mungakonzekerere ndikuphika nkhuku moyenera.

Tsatirani njira izi kuti muwonetsetse kuti chakudya chili bwino.

Nkhuku yothira madzi

Ikani nkhuku mufiriji pasanathe maola awiri mutagula. Ngati simukuphika pasanathe masiku awiri, ikani mufiriji. Pali njira zingapo zosungunula nyama yozizira:

• Tulutsani mufiriji maola 24 musanaphike ndipo muyiike mufiriji wamba.
• Ikani mu thumba losalowa madzi ndipo ikani m'mbale ya madzi ozizira. Sinthani madzi mphindi 30 zilizonse.
• Gwiritsani ntchito njira ya `defrost` pa microwave yanu. Komabe, ngati muisungunula motere, muyenera kuiphika nthawi yomweyo.

Kuphika bwino

Pophika nkhuku, kutentha kwa mkati n'kofunika kwambiri kuposa nthawi. Kutentha kwa gawo lokhuthala kwambiri la nkhuku kuyenera kufika madigiri 74 Celsius isanakwane kudyedwa. Ndi bwino kugwiritsa ntchito thermometer ya chakudya kuti muyese izi. Musalole kuti thermometer ikhudze fupa.

Ngati mukuphika mu uvuni, kumbukirani nthawi izi:

Njira zingapo zodyera zokoma

• Yophikidwa ndi kuduladula kuti ikhale saladi.
• Yokazinga kapena yophikidwa ndi mpunga.
• Yodulidwa mu sangweji.
• Dulani zidutswa zazing'ono kuti mupange pasitala.
• Monga kukulunga ndi mkate.