Benshi muri twe dukunda kurya inyama z'inka. Niba hari inyama z'inka ziryoshye, cyangwa igikombe cy'umuceri kirimo ishetani... sibyo? Ariko ikintu kimwe twese twumvise ni uko kurya inyama z'inka atari byiza cyane ku mubiri. Bamwe bavuga ko ari intungamubiri cyane. None se ukuri kuri muri iyi nkuru ni ukuhe? Ese inyama z'inka ni nziza ku buzima bwacu cyangwa mbi? Reka tubiganireho neza uyu munsi.
Ibyiza n'ingaruka z'inyama z'inka ku buzima
Mu magambo make, inyama z'inka ni nk'impande ebyiri z'igiceri. Ifite uruhande rwiza n'urubi.
Ubwa mbere, reka tuvuge ku ngaruka zishobora kubaho. Inyama z'inka, cyane cyane ibice by'ibinure, zirimo cholesterol nyinshi n'ibinure byuzuye. Iyo zikoreshejwe cyane, zishobora kwirundanya mu mitsi yacu y'amaraso, zigahita zifunga. Ndetse n'abahanga bo muri Kaminuza ya Harvard bavuga ko kurya inyama zitukura nyinshi n'inyama zatunganyijwe byongera ibyago byo kurwara indwara z'umutima, kanseri, diyabete, n'urupfu rudakererewe.
Ese ibyo bivuze ko kurya inyama z'inka ari bibi rwose? Oya. Icy'ingenzi ni ukurya inyama z'inka mu rugero kandi mu buryo bukwiye . Niba urya inyama z'inka, uzirya mu rugero, ni ukuvuga mu rugero, hanyuma ugahitamo inyama z'inka zitarimo ibinure byinshi, nawe ushobora kubona izi nyungu ku buzima.
Noneho reka turebe ibyo byiza.
Ku buzima bw'amaraso
Inyama z'inka ni imwe mu masoko meza y'ubutare. Ubutare ni ingenzi mu gukora hemoglobine, poroteyine mu maraso yacu. Tekereza muri ubu buryo, hemoglobine imeze nk'ikamyo nto itwara umwuka wa ogisijeni mu mubiri wacu wose. Iyo nta butare buhagije, umubare w'amakamyo uragabanuka, bivuze ko umubiri utabona umwuka wa ogisijeni uhagije. Ibi tubyita anemia yo kubura icyuma. Hanyuma ushobora kumva unaniwe igihe cyose, umubiri wawe ushobora kumva ufite intege nke, ushobora kumva udashaka gukora ikintu icyo ari cyo cyose, kandi ubwenge bwawe bushobora kuba budafite icyo buvuze. Rero, kongeramo inyama z'inka mu mirire yawe bizagufasha kwirinda ko iyi anemia ikura.
Ubudahangarwa bw'umubiri n'uburyo ibikomere bikira
Inyama z'inka nazo zikungahaye kuri zinc, imyunyu ngugu ikenewe ku mibiri yacu. Zinc ikora nk'uburyo bufasha imibiri yacu gukira ibikomere vuba. Zinc ifasha kandi gukomeza ubudahangarwa bw'umubiri wacu no kuturinda indwara. Zinc ni ingenzi cyane cyane ku bana bakuze n'abakiri bato.
Ku mikorere y'imitsi
Poroteyine zo kubaka, gukomeza no kubungabunga imitsi yacuNi ikintu cy'ingenzi cyane. Imitsi yacu yangirika bitewe n'akazi dukora buri munsi. Poroteyine isana ikanavugurura imitsi. Niba ukora siporo, cyane cyane iyo ujya muri siporo ugaterura ibyuma, poroteyine irakenewe cyane kugira ngo imitsi ikure. Ndetse n'inyama nkeya zishobora gutanga igice kinini cya poroteyine ikenerwa buri munsi. Ibi bifasha kwirinda gutakaza imitsi uko ugenda usaza, cyane cyane ku bantu barengeje imyaka 55.
Ingano y'indyo y'inyama z'inka ni iyihe?
Agaciro k'indyo gashobora gutandukana gato bitewe n'uburyo uteka inyama z'inka. Ariko muri rusange, ibi ni ibintu biboneka muri garama 85 z'inyama z'inka zitetse neza (ni ukuvuga ingano imwe n'iy'inyama zisanzwe zo guteka burger).
| Igice cy'intungamubiri | Ingano |
|---|---|
| Kalori | Hafi 179 |
| Poroteyine | Garama zigera kuri 22 |
| Ibinure | Garama zigera kuri 9 |
| Karubohidrati | garama 0 |
| Fibre | garama 0 |
Byongeye kandi, inyama z'inka zirimo vitamine n'imyunyungugu bikurikira:
- Fosifore
- Vitamine B3 `(Vitamine B3)`
- Vitamine B6 `(Vitamine B6)`
- Vitamine B12 `(Vitamine B12)`
- Zinc
Icy'ingenzi ni uko izi nyungu zose ziboneka gusa iyo uriye ku rugero rukwiye.. Birasabwa kurya garama 85 z'inyama z'inka kuri buri funguro. Bitewe n'ingaruka mbi ku buzima ziterwa n'inyama zitukura, ni ngombwa cyane kugabanya iki gipimo.
None se wategura gute inyama z'inka mu buryo bwiza?
Noneho, ushobora kuba uri kwibaza uburyo wagabanya cholesterol n'ibinure ariko ugakomeza kubona ibyiza byose by'inyama z'inka. Hari ibintu bike byoroshye wakora kugira ngo ubikore.
1. Hitamo inyama zidafite amavuta menshi: Iyo ugiye mu iduka, shakisha inyama zanditseho "zidafite amavuta menshi cyane" cyangwa "zidafite amavuta menshi cyane." Bitabaye ibyo, hitamo inyama ifite amavuta make y'umweru agaragara neza uko bishoboka kose.
2. Kuraho ibinure biboneka: Mbere yo gutangira guteka, koresha icyuma kugira ngo uce ibinure byose biboneka ku nyama. Uko uteka, ibinure byinshi bisigaye bizashonga.
3. Hitamo uburyo bwiza bwo guteka: Guteka, gukaranga, cyangwa guteka inyama z'inka ni byiza kuruta kuziteka mu mavuta. Ibi biterwa nuko inyama ziba ziri ku ifuru, bigatuma amavuta amanuka. Ibi bivuze ko inyama zifite amavuta make yo kwinjiza.
Dore uburyo bumwe na bumwe ushobora kugerageza:
- Teka marinade irimo ibinure bike ukoresheje ibintu nk'umutobe w'indimu na sosi ya soya, ushyiremo inyama muri iyo marinade igihe gito, hanyuma uteke mu ziko.
- Siga ibirungo bimwe na bimwe nka urusenda, cumin, na turmeric ku nyama hanyuma ubyokeze.
- Kata inyama mo uduce duto hanyuma uzishyire ku mifuka, uzisimbuza imboga ukunda (ibitunguru, inyanya, na chilipe) kugira ngo ukore imifuka y'inyama iryoshye (kabobs).
- Teka inyama yose mu ziko urimo umunyu, urusenda, n'ibirungo bimwe na bimwe wifuza.
Ubutumwa bwo kujyana mu rugo
- Inyama z'inka ni ibiryo bikungahaye ku ntungamubiri nka poroteyine, feri na zinc.
- Ariko, ni ngombwa kuyirya mu rugero, kuko kuyirya cyane bishobora gutera ibibazo by'ubuzima nk'indwara z'umutima.
- Mu gihe uguze inyama z'inka, menya neza ko uhisemo inyama zitarimo ibinure byinshi . Kuraho ibinure byose bigaragara mbere yo kuziteka.
- Koresha uburyo bwiza bwo guteka nko guteka no gukaranga aho gukaranga.
- Niba ufite cholesterol nyinshi, indwara z'umutima, cyangwa izindi ngorane z'ubuzima, banza uganire na muganga wawe mbere yo kongeramo inyama z'inka mu mirire yawe.
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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.