Vazhinji vedu tinoda kudya nyama yemombe . Asi kana ukaenda kuchitoro, kana kuti uchitaura neshamwari yako iri kunze kwenyika, unogona kunge wakanzwa nezvemhando mbiri dzenyama yemombe: 'Nyama yemombe yakadyiswa uswa' uye 'Nyama yemombe yakadyiswa zviyo.' Saka ungave uchishamisika kuti, "Musiyano uripo pakati pezviviri izvi ndeupi? Ndeipi yakanaka mumuviri wangu?" Ndizvo zvatiri kutaura nezvazvo nhasi kuti tiwane mhinduro yemubvunzo iwoyo.
Kutanga, ngationei, musiyano uripi pakati pekudya uswa nekudya zviyo?
Izvi zviri nyore kunzwisisa. Sezvinoreva zita racho, musiyano uyu unobva pakudya kunodyiwa nemhuka idzi.
- Nyama yemombe inodyiswa uswa: Izvi zvinoreva nyama yemombe dzakarerwa nekudya chikafu chechisikigo, senge uswa, muhupenyu hwadzo hwese. Mhuka idzi dzinowanzo gara mumafuro.
- Nyama yemombe inodyiswa zviyo: Mhuka idzi dzinodya uswa dzichiri diki, asi dzinozoendeswa kumapurazi dzopihwa chikafu chine zviyo zvakaita sesoya, chibage, nezvimwe zvinowedzera kuti zvikure nekukurumidza. Dzimwe nguva, dzinotopihwa mahormone ekukura kuti dziwedzere uremu nekukurumidza uye mishonga inorwisa mabhakitiriya kudzivirira zvirwere.
Vanhu vazhinji vanotenda kuti kuwana nyama kubva kumhuka dzinodyiswa uswa inzira ine hunhu.
Musiyano uripi kubva pamaonero ezvekudya?
Kunyange hazvo pasina zvidzidzo zvikuru zvinoratidza kuti nyama yemombe inodyiswa uswa ine hutano, pane musiyano muhunhu hwekudya hwemhando mbiri idzi. Ngatitarisei tafura iyi kuti zvive nyore kunzwisisa.
| Ruzivo rwezvekudya (pa 113 gramu yenyama yakagayiwa mbishi) | Nyama Yemombe Yakakodzwa Nezviyo | Nyama Yemombe Yakadyiswa Uswa |
|---|---|---|
| Macalorie | Anenge mazana maviri nemakumi masere | Anenge mazana maviri nemakumi maviri nemana (zvishoma zvishoma) |
| Mapuroteni | Anenge magiramu makumi maviri | Inenge magiramu makumi maviri nemaviri (zvishoma zvishoma) |
| Mafuta ese | Inenge magiramu makumi maviri nemaviri | Inenge magiramu gumi nemana (zvishoma zvishoma) |
| Omega-3 fatty acids | Avhareji yedanho | Inogona kuchengeta kusvika katanhatu. |
| Vhitamini E nedzimwe antioxidants | Avhareji yedanho | Zvingangove nezvimwe. |
Zvichitaurwa zviri nyore, nyama yemombe inodyiswa uswa ine mafuta mashoma nemacalorie mashoma, uye ine omega-3 fatty acids yakawanda ine hutano hwemoyo.
Ndezvipi zvakanakira nengozi dzekudya nyama yemombe?
Pasinei nerudzi rwenyama yemombe, kune mabhenefiti kumuviri wedu kubva pakuidya, pamwe nenjodzi dzinogona kumuka nekuidya yakawandisa.
Mabhenefiti enyama yemombe
- Zvakakosha pahutano hweropa: Nyama yemombe ine iron yakawanda. Kunyanya rudzi runonzi heme iron, iyo inonyudzwa nyore nyore nemuviri. Iron iyi inokosha pakugadzira hemoglobin, puroteni inotakura okisijeni muropa redu. Kana usina iron, unogona kuva neanemia yekushomeka kwesimbi , iyo inogona kukuita kuti unzwe kuneta, kuneta, uye kushaya simba nguva dzese.
- Inobatsira pakudzivirira muviri uye kuporesa: Nyama yemombe chikafu chine zinc yakawanda. Zinc inokosha pakuporesa maronda, kuchengetedza masoja emuviri akasimba, uye pakukura kwevana.
- Yakanakira mashandiro emhasuru: Nyama yemombe inzvimbo yepamusoro yeprotein. Izvi zvinoreva kuti ine maamino acid ese anodiwa nemuviri wedu. Kune avo vanoita maekisesaizi, protein iyi yakakosha zvikuru kudzivirira kushaya simba kwemhasuru sezvatinokura. Zvakare, amino acid beta-alanine inowanikwa munyama yemombe inobatsira muviri wedu kugadzira chinhu chinonzi carnosine . Carnosine iyi inoderedza kuneta kwemhasuru uye inowedzera kushanda zvakanaka.
Njodzi dzekudyisa zvakanyanya
Nyama yemombe chikafu chine cholesterol yakawanda uye mafuta akazara, izvo zvinogona kukonzera mafuta akawanda mutsinga dzeropa.
Nyanzvi dzinoti kazhinji zvakanaka kuderedza kudya nyama tsvuku kusvika pazvikamu zviviri kana zvitatu pasvondo. Ongororo dzakawana kuti kudya nyama tsvuku yakawandisa nenyama dzakagadzirwa kunowedzera njodzi yezvirwere zvemwoyo, chirwere cheshuga, uye mamwe marudzi ekenza.
Dzimwe njodzi dzekuziva kana uchidya nyama yemombe
Pamusoro pemafuta necholesterol, kune zvimwe zvinhu zvishoma zvatinofanira kuziva pakudya nyama yemombe.
- Utachiona hwemabhakitiriya: Nyama yemombe isina kubikwa zvakanaka, kunyanya nyama yemombe yakachekwa/maburger, inogona kutakura mabhakitiriya akadai seE . coli . Kucheka nyama kunogona kuparadzira mabhakitiriya munyama yese, saka zvakakosha kubika nyama yakachekwa zvakanaka . Munyama yemombe, mabhakitiriya ari pamusoro, uye kubika kunoauraya.
- Zvirwere zvezvipembenene: Kudya nyama yemombe isina kubikwa zvakanaka kana kuti isina kubikwa zvakanaka kunogona kukonzera kutapurirana kwezvipembenene zvakaita sehonye yemombe .
- Kuwanda kwesimbi: Kunyangwe zvisingawanzoitiki, vanhu vane chirwere chemajini chakadai senhaka yehemochromatosis vanogona kuva nesimbi yakawandisa mumuviri wavo, iyo inogona kukuvadza chiropa nemoyo wavo. Kana uine chirwere ichi, taura nachiremba wako nezvekudzikisa kudya nyama tsvuku.
- Njodzi yekenza: Kudya nyama tsvuku yakawandisa nenyama yakacheneswa uye kubika nyama pakupisa kwakanyanya (zvakanaka) zvakaonekwa kuti zvine chekuita nenjodzi yakakura yekubatwa nekenza yemuura.
Nzira yekugadzirira nyama yemombe ine hutano?
Tevedzera mazano aya ari nyore ekuderedza mafuta asina kunaka uku uchiwana mabhenefiti ekudya kubva kunyama yemombe.
1. Sarudza zvimedu zvisina mafuta akawanda:Pakutenga nyama muchitoro, sarudza nyama dzakachekwa dzakanyorwa kuti "dzakatetepa" kana kuti "dzakatetepa zvakanyanya," zvichireva kuti dzine mafuta asinganyanyi kuoneka.
2. Bvisa mafuta anoonekwa: Usati wabika, bvisa mafuta anoonekwa akawanda sezvinobvira. Mafuta mazhinji asara anonyunguduka panguva yekubika.
3. Sarudza nzira yakanaka yekubika: Munzira dzakadai sekubika nekubika nyama, nyama inoiswa pagrate, saka mafuta akanyunguduka anodonha. Izvi zvinoderedza huwandu hwemafuta anowanikwa mumuviri wako.
4. Nzira dzinonaka uye dzine hutano:
- Isa nyama yacho mumafuta akaita semuto weremoni nesoya muto kwechinguva wozoibika muovheni.
- Sanganisa zvinonhuwira zvakanaka wobva wagocha.
- Cheka kuita zvidimbu zvidiki, isa skewers nemiriwo, uye unakirwe nazvo.
Mharidzo Yekuenda Nayo Kumba
- Nyama yemombe chikafu chine zvinovaka muviri zvakaita semapuroteni, iron, uye zinc. Asi zvakakosha kuzviziva uye kuzvidya zvine mwero .
- Nyama yemombe inodyiswa uswa ine mafuta mashoma uye macalorie mashoma pane nyama yemombe yenguva dzose, uye inogona kunge iine omega-3 fatty acids yakawanda ine hutano hwemoyo.
- Hazvina mhosva kuti wasarudza rudzii rwenyama yemombe, iva nechokwadi chekusarudza nyama dzakachekwa dzine mafuta mashoma uye dzibike zvine hutano .
- Kana uchishandisa nyama yemombe yakagochwa, iva nechokwadi chekuti yakabikwa zvakanaka .
- Kana uine zvinokunetsa nezveutano hwako kana kudya kwako, gara uchibvunza chiremba wako .
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