Akamaro k'inkoko ku buzima: Reka tubimenye neza!

Inkoko ni ifunguro ry'ingenzi mu ngo zacu, si byo se? Byaba ari ifunguro rya saa sita, ifunguro rya nimugoroba, cyangwa ibirori, ni ahantu honyine nta nyamaswa y'inkoko cyangwa inkoko. Iyi nkoko turya buri munsi ni nziza gute? Bamwe bavuga ko ari nziza, abandi bakavuga ko atari nziza kubera ibintu nka cholesterol. None se ukuri ni ukuhe? Reka tubiganireho uyu munsi, neza cyane.

Ese ibice byose by'inkoko bifite ubuzima bungana?

Iki ni ikibazo abantu benshi bibaza. Igisubizo ni oya . Ibice bitandukanye by'inkoko bifite intungamubiri zitandukanye.

Muri make, ibice by'umweru nk'inyama z'ibere bifite karori nke n'ibinure bike, mu gihe ibice byijimye nk'amatako n'amababa bifite karori nyinshi n'ibinure.

Byongeye kandi, uburyo uteka inkoko nabwo ni ingenzi cyane. Kuyirya ufite uruhu kandi ukayiteka cyane bishobora kongeramo ibinure byuzuye. Niba rero uhisemo kurya inkoko aho kurya inyama zitukura, amahitamo meza kandi meza ni amabere y'inkoko adafite uruhu .

Ni izihe nyungu nyamukuru zo kurya inkoko?

Inkoko ni ifunguro rifite intungamubiri koko iyo itoranijwe kandi igatetse neza. Dore zimwe mu nyungu zayo z'ingenzi.

1. Ku magufwa n'imitsi bikomeye

Poroteyine yoroheje iri mu nkoko ni isoko nziza ya aside amine . Umubiri wacu ukoresha izi aside amine mu kubaka imitsi. Ibi ni ingenzi cyane kugira ngo imitsi ikomeze gukomera uko tugenda dusaza. Ubushakashatsi bwagaragaje ko kurya poroteyine nyinshi bifasha mu kubungabunga ubucucike bw'imyunyu ngugu mu magufwa . Ibi bivuze ko kurya inkoko bishobora gufasha mu kubaka imitsi ikomeye ndetse no mu magufwa meza. Ibi kandi bishobora kugabanya kwangirika guterwa n'indwara n'impanuka nka osteoporosis .

2. Ku bijyanye no kugabanya ibiro no kwita ku buzima bw'umutima

Ubushakashatsi bwerekana ko kurya garama 25-30 za poroteyine kuri buri funguro bishobora kudufasha kumva duhaze . Ibi bivuze ko nubwo twarya bike, twumva duhaze, bidufasha kugenzura kurya cyane. Ibi bishobora gufasha cyane mu kugabanya ibiro .

Kugumana ibiro bizima bifitanye isano itaziguye n'ubuzima bw'umutima. Bifasha mu kugenzura ibintu bishobora gutera indwara z'umutima, nko kuba triglyceride nyinshi hamwe n'umuvuduko ukabije w'amaraso.

3. Kunoza imibereho myiza yo mu mutwe

Inkoko irimo aside amine yitwa tryptophan . Iyi ni yo ntandaro y'uko serotonin iboneka mu bwonko bwacu.Bifitanye isano no kwiyongera kw'urugero. Serotonin izwi nka hormone "ituma umuntu yumva ameze neza" ituma agira ibyishimo. Yego, ntuzumva umeze neza ako kanya nyuma yo kurya inkoko. Ariko ubushakashatsi bwerekana ko kuyirya buri gihe bishobora gufasha kongera urugero rwa serotonin ku rugero runaka.

Tuvuze ku gaciro k'imirire ...

Inkoko ni ifunguro rya poroteyine nziza kandi rifite ibinure bike (cyane cyane inyama z'ibere). Uretse poroteyine, inkoko irimo kandi izi ntungamubiri:

• Vitamine B12
• Choline
• Zinc
• Icyuma
• Umuringa

Reka turebe agaciro k'intungamubiri ka garama zigera ku 100 z'amabere y'inkoko adafite uruhu, kandi adatwikiriye.

Witondere ibi bintu mugihe urya inkoko!

Uko inkoko yaba nziza kose, hari ibintu bike ugomba kwitondera.

1. Witondere ingano y'ibiryo urya: Poroteyine isabwa buri munsi ni hagati ya garama 50-170. Ibyo bivuze ko niba urya ikintu nk'inkoko, igice kingana n'ikiganza cyawe icyarimwe nta kibazo kirimo. Ariko, umuntu uhora akora siporo kandi akagira ubuzima bwiza ashobora gukenera ibindi.

2. Umutekano w'ibiribwa ni ingenzi cyane:Iki ni cyo kintu cy'ingenzi cyane. Iyo inkoko itabitswe neza kandi ntitekwe neza, ishobora gutera indwara zikomeye ziterwa n'ibiryo. Witondere cyane cyane kwanduzanya . Ni ukuvuga ko gukoresha akabaho kamwe n'inkoko mbisi, gutema salade n'icyuma kimwe, cyangwa gukora ku bindi biribwa ukoresheje ukuboko kumwe wakoresheje inyama mbisi bishobora gukwirakwiza bagiteri zikomeye.

3. Menya neza cholesterol: Nubwo ari inyama ifite ibinure bike, inkoko iracyafite cholesterol. Niba usanzwe ufite cholesterol nyinshi cyangwa uri mu kaga ko kurwara indwara z'umutima, ni ngombwa kuvugana na muganga wawe ku ndyo ikubereye.

Ubu ni uburyo bwo gutegura no guteka inkoko neza.

Kurikiza izi ntambwe kugira ngo urebe ko ibiryo bisukuye.

Inkoko yo gukamura

Shyira inkoko muri firigo mu masaha abiri uhereye igihe uyiguze. Niba utazayiteka mu minsi ibiri, yishyire muri firigo. Hari uburyo bwinshi bwo gushongesha inyama zikonje:

• Kuramo muri firigo amasaha 24 mbere yo guteka hanyuma ubishyire muri firigo isanzwe.
• Shyira mu gikapu kidapfa amazi hanyuma winjize mu gikombe cy'amazi akonje. Hindura amazi buri minota 30.
• Koresha uburyo bwa 'defrost' kuri mikoroonde yawe. Ariko, niba uyikuyemo muri ubu buryo, ugomba guhita uyiteka.

Guteka neza

Mu gihe uteka inkoko, ubushyuhe bw'imbere ni ingenzi kurusha igihe. Ubushyuhe bw'igice kinini cy'inkoko bugomba kugera kuri dogere selisiyusi 74 mbere yuko itangira kuribwa. Ni byiza gukoresha thermometer y'ibiribwa kugira ngo ubipime. Ntureke thermometer ikore ku igufwa.

Niba uteka mu ifuru, zirikana ibi bihe:

Uburyo butandukanye bwo kurya biryoshye

• Byatetse kandi bigacibwamo ibice kugira ngo bibe salade.
• Bikaranga cyangwa bikaranze hamwe n'umuceri.
• Byaciwemo sandwich.
• Katamo uduce duto kugira ngo ukoreshe amakaroni.
• Nk'igipfunyika kirimo umugati.