Benshi muri twe dukunda kurya inyama z'inka . Ariko iyo ugiye mu iduka, cyangwa iyo uganira n'inshuti yawe mu mahanga, ushobora kuba warumvise ubwoko bubiri bw'inyama z'inka: 'Inyama z'inka zokejwe n'ibyatsi' n''Inyama z'inka zokejwe n'ibinyampeke.' Bityo ushobora kuba wibaza uti: "Itandukaniro riri hagati y'izi nyama ebyiri ni irihe? Ni iyihe nziza ku mubiri wanjye?" Ibyo nibyo tuvuga uyu munsi kugira ngo tubone igisubizo cy'icyo kibazo.
Reka tubanze turebe itandukaniro riri hagati y’ibihingwa by’ibyatsi n’ibihingwa by’ibinyampeke?
Ibi biroroshye cyane kubyumva. Nk'uko izina ribigaragaza, iri tandukaniro riterwa n'ibiryo izi nyamaswa zirya.
- Inyama z'inka zororerwa mu byatsi: Ibi bivuga inyama z'inka zororerwa mu ifunguro ry'ibiribwa bisanzwe, nk'ibyatsi, mu buzima bwazo bwose. Izi nyamaswa akenshi ziba mu rwuri rw'ibyatsi.
- Inyama z'inka zororerwa mu binyampeke: Izi nyamaswa zirya ubwatsi kare, ariko nyuma zikajyanwa mu mirima zigaburirwa indyo irimo ibinyampeke nka soya, ibigori, n'ibindi birungo kugira ngo bizifashe gukura vuba. Hari n'igihe zihabwa imisemburo yo gukura kugira ngo zirusheho kubyibuha vuba ndetse n'imiti yica udukoko kugira ngo hirindwe indwara.
Abantu benshi bizera ko kubona inyama mu matungo yagaburiwe ubwatsi ari uburyo bwiza bwo kubikora.
Ni irihe tandukaniro ugereranyije n'icyerekezo cy'imirire?
Nubwo nta bushakashatsi bunini bwakozwe bwerekana ko inyama z’inka zorojwe ubwatsi ari nziza, hari itandukaniro mu miterere y’imirire y’izo nyamaswa zombi. Reka turebe iyi mbonerahamwe kugira ngo byoroshye kubyumva.
| Amakuru ku mirire (kuri garama 113 z'inyama zitetse) | Inyama z'inka zokejwe n'ibinyampeke | Inyama z'inka zorojwe ubwatsi |
|---|---|---|
| Kalori | Hafi 280 | Hafi 224 (hafi gato) |
| Poroteyine | Garama zigera kuri 20 | Garama zigera kuri 22 (zirenzeho gato) |
| Ibinure byose | Garama zigera kuri 22 | Garama zigera kuri 14 (hafi gato) |
| aside irike ya Omega-3 | Urwego rusanzwe | Ishobora kuba irimo inshuro esheshatu. |
| Vitamine E n'izindi antioxydants | Urwego rusanzwe | Bishobora kuba birimo byinshi. |
Muri make, inyama z’inka zokejwe n’ibyatsi ziba zifite ibinure bike na karori nke muri rusange, kandi zikaba zifite aside irike ya omega-3 ikungahaye ku buzima bw’umutima.
Ni izihe nyungu rusange n'ingaruka mbi zo kurya inyama z'inka?
Uko ubwoko bw'inyama z'inka bwaba buri kose, hari inyungu ku mibiri yacu iyo tuyiriye, ndetse n'ingaruka zishobora guterwa no kuyirya cyane.
Ibyiza by'inyama z'inka
- Ingenzi ku buzima bw'amaraso: Inyama z'inka zikungahaye kuri feri . Cyane cyane ubwoko bwitwa feri ya heme , umubiri ubasha kuyinjiza mu buryo bworoshye. Iyi feri ni ingenzi mu gukora hemoglobine, poroteyine itwara ogisijeni mu maraso yacu. Iyo ubuze feri, ushobora kugira ikibazo cyo kubura feri , gishobora gutuma wumva unaniwe, unaniwe, kandi ukagira intege nke igihe cyose.
- Ifasha mu budahangarwa bw'umubiri no gukira: Inyama z'inka ni ibiryo bikungahaye kuri zinc. Zinc ni ingenzi mu gukira kw'ibikomere, gukomeza ubudahangarwa bw'umubiri, no mu mikurire y'abana.
- Ni nziza cyane ku mikorere y'imitsi: Inyama z'inka ni isoko nziza ya poroteyine. Ibi bivuze ko irimo aside amine zose umubiri wacu ukeneye. Ku bakora siporo, iyi poroteyine ni ingenzi cyane mu kwirinda intege nke z'imitsi uko tugenda dusaza. Nanone, aside amine beta-alanine iboneka mu nyama z'inka ifasha umubiri wacu gukora ikintu cyitwa carnosine . Iyi carnosine igabanya umunaniro w'imitsi kandi ikongera imikorere.
Ingaruka zo kurya cyane
Inyama z'inka ni ibiryo birimo cholesterol nyinshi n'ibinure byuzuye, bishobora gutuma ibinure byiyongera mu miyoboro y'amaraso.
Impuguke zivuga ko muri rusange ari byiza kugabanya kurya inyama zitukura ku buryo zitarenze ebyiri cyangwa eshatu mu cyumweru. Ubushakashatsi bwagaragaje ko kurya inyama zitukura nyinshi n'inyama zatunganyijwe byongera ibyago byo kurwara indwara z'umutima, diyabete, na kanseri imwe n'imwe.
Izindi ngaruka ugomba kumenya mugihe urya inyama z'inka
Uretse ibinure na cholesterol, hari n'ibindi bintu bike tugomba kumenya mu gihe turya inyama z'inka.
- Indwara za bagiteri: Inyama z'inka zidatetse neza, cyane cyane inyama z'inka/burger ziciwe, zishobora gutwara bagiteri nka E. coli . Gukata inyama bishobora gukwirakwiza bagiteri mu nyama, bityo ni ngombwa guteka inyama ziciwe neza . Mu nyama y'inyama, bagiteri ziba hejuru, kandi guteka birazica.
- Indwara zandurira mu nyamaswa: Kurya inyama z'inka mbisi cyangwa zitatetse neza bishobora gutuma habaho kwandura udukoko nk'udukoko tw'inka .
- Ubucucike bwinshi bw'icyuma: Nubwo bidakunze kubaho, abantu bafite indwara ya genetiki nka hemochromatosis yo mu muryango bashobora kugira icyuma kinini cyane mu mubiri wabo, gishobora kwangiza umwijima n'umutima wabo. Niba ufite iyi ndwara, ganira na muganga wawe ku kugabanya kurya inyama zitukura.
- Ingaruka za kanseri: Kurya inyama zitukura nyinshi n'inyama zavuwe no guteka inyama ku bushyuhe bwinshi (byakozwe neza) byagaragaye ko bifitanye isano n'ubwiyongere bw'ibyago byo kurwara kanseri y'amara.
Ni gute wategura inyama z'inka mu buryo buzira indwara?
Kurikiza izi nama zoroshye kugira ngo ugabanye ibinure bitari byiza mu gihe urushaho kubona inyungu mu mirire y'inyama z'inka.
1. Hitamo ibinure bike:Mu gihe uguze inyama mu iduka, hitamo inyama zanditseho "zidafite ibinure byinshi" cyangwa "zidafite ibinure byinshi", bivuze ko zifite ibinure bike cyane.
2. Kuraho ibinure biboneka: Mbere yo guteka, gabanya ibinure biboneka uko bishoboka kose. Ibinure byinshi bisigaye bizashonga mugihe cyo guteka.
3. Hitamo uburyo bwiza bwo guteka: Mu buryo nko kotsa no gukaranga, inyama zishyirwa ku isafuriya, bityo ibinure byashongeshejwe bigabanutse. Ibi bigabanya ingano y'ibinure bigera ku mubiri wawe.
4. Uburyo buryoshye kandi bufite ubuzima bwiza:
- Shyira inyama mu mazi ukoresheje umutobe w'indimu na sosi ya soya igihe gito hanyuma ubiteke mu ziko.
- Vanga ibirungo neza hanyuma uteke.
- Kata mo uduce duto, shyiramo imikeka irimo imboga, hanyuma wishimire.
Ubutumwa bwo kujyana mu rugo
- Inyama z'inka ni ibiryo bikungahaye ku ntungamubiri nka poroteyine, ubutare na zinki. Ariko ni ngombwa kubimenya no kubirya mu rugero .
- Inyama z'inka zokejwe ubwatsi ziba zifite ibinure bike na karori nkeya ugereranyije n'inyama zisanzwe, kandi zishobora kuba zirimo aside omega-3 fatty acids nziza ku mutima.
- Uko ubwoko bw'inyama wahitamo bwaba buri kose, menya neza ko wahisemo inyama zifite ibinure bike kandi uziteke neza .
- Niba ukoresha inyama z'inka ziciwe, menya neza ko zitetse neza .
- Niba ufite impungenge ku buzima bwawe cyangwa imirire yawe, buri gihe shaka inama kwa muganga wawe .
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.