Ungave wakanzwa zita rekuti 'Bone Broth' nguva pfupi yadarika. Pane zvakawanda zvataurwa nezvazvo pasocial media, mumagazini ezvehutano, uye pakati pevanhu vanofarira zvekurovedza muviri. Vamwe vanoti chikafu chinonaka. Vamwe vanoti hachina kubatsira zvakanyanya. Saka nyaya chaiyo ndeyei? Nhasi, ngationei kuti muto uyu wemapfupa chii, kuti unopa mabhenefiti api kumuviri wedu, uye zvatinofanira kungwarira.
Zvichitaurwa zviri nyore, chii chinonzi mapfupa emuto?
Muto wemapfupa imvura inogadzirwa nekufashaidza mapfupa emhuka nemvura kwenguva yakareba. Kutaura chokwadi, imhando ye'soup' inogadzirwa nemapfupa anosara pakugadzira muto wenyama kana wehove kumba. Vamwe vanhu vanoishandisa kugadzira soups, sauces, uye gravies. Vamwe vanongoinwa setii.
Izvi hazvisi zvitsva. Sekureva kwevanyori venhoroondo, vanhu vanga vachibika mapfupa emhuka uye vachinwa mvura kubva munguva yeStone Age. Pfungwa iyi yemuto wemapfupa iripo mutsika dzakasiyana-siyana pasi rose. Ungave wakambonzwa nezvechikafu chinozivikanwa chekuJapan chinonzi 'ramen'. 'Tonkatsu' iri mairi muto wemapfupa wakagadzirwa nemapfupa enguruve.
Mhando dzakajairika dzemuto wemapfupa
Muto wemapfupa unogona kugadzirwa uchishandisa mapfupa neganda remhuka chero ipi zvayo, asi kune mhando shoma dzinonyanya kufarirwa pamusika uye pakati pedu.
- Muto wemapfupa ehuku: Uyu ndiwo unonyanya kufarirwa nevanhu vazhinji. Muto wemapfupa ehuku une maamino acid akawanda kupfuura muto wemapfupa emombe. Unewo kuravira kwakapfava, zvichiita kuti zvive nyore kuwedzera mundiro dzakawanda.
- Muto wemapfupa emombe: Kunyangwe usina maamino acid akawanda semuto wemapfupa ehuku, une mafuta akawanda. Saka zvakanaka pakugadzira muto nemiriwo ine flavour yakawanda senge soup yehanyanisi yeFrench.
- Muto wemapfupa enguruve: Unonyanya kufarirwa munyika dzeAsia. Dzimwe nguva kunyange mahwanda enguruve anowedzerwa pane izvi, izvo zvinoita kuti muto uve wakakora.
Ndezvipi zvakanakira chaizvo zvemuto wemapfupa?
Zvakanaka, ngatitarisei mabhenefiti anotaurwa eizvi pahutano.
1. Chengetedza mvura mumuviri: Sezvo muto wemapfupa uri mvura, kuunwa kunoita kuti muviri uwane mvura inodiwa. Sezvo miviri yedu iri 70% yemvura, mvura inokosha pakuita kwese kwese.
2. Inobatsira pakurara zvakanaka: Muto wemapfupa une huwandu hushoma hweamino acid glycine , inova chinhu chinobatsira kudzikamisa pfungwa uye kukurudzira kurara kwakadzama.
3. Kuwana Collagen:Collagen ndiyo puroteni yakawanda kwazvo mumiviri yedu. Inosimbisa ganda redu, mapfupa, tsandanyama, uye marunda. Muto wemapfupa une collagen. Asi pane chimwe chinhu chakakosha kunzwisisa pano. Hapana humbowo hwesainzi hwakananga hunoratidza kuti kudya chikafu chine collagen yakawanda kuchawedzera kugadzirwa kwecollagen mumuviri wedu.
4. Inoderedza Kuzvimba: Dzimwe ongororo dzinoratidza kuti maamino acid ari mubhonzo remapfupa anogona kukwanisa kuderedza kuzvimba kwenguva refu mumuviri. Kuzvimba uku kwenguva refu kwakabatana nezvirwere zvakasiyana-siyana, zvinosanganisira arthritis nechirwere cheCrohn.
5. Inobatsira pakuderedza uremu: Muto wemapfupa unowedzerwa zvakanaka pakudya kwako kana uchiedza kuderedza uremu. Chikonzero ndechekuti une macalorie mashoma asi une mapuroteni akawanda. Kapu imwe chete inogona kunge iine magiramu gumi emapuroteni. Mapuroteni anokubatsira kuti unzwe wakaguta, izvo zvinokubatsira kudya zvishoma. Inobatsirawo kuvaka tsandanyama kune avo vanoita maekisesaizi.
| Chii chiri mukapu yeBeef Bone Broth (kazhinji)? | |
|---|---|
| Macalorie | Anenge makore makumi matatu nemapfumbamwe |
| Mapuroteni | Inenge magiramu mapfumbamwe |
| Mafuta | Inenge giramu rimwe chete |
| Makabhohaidhiretsi | magiramu 0 |
| Shuga | magiramu 0 |
| Pamusoro pe | Inogona kunge iine huwandu hushoma hwecalcium, iron, uye potassium. |
Asi yeuka kuti kuverenga uku kunogona kusiyana zvichienderana nenzira yaunoshandisa uye rudzi rwemapfupa aunoshandisa.
Zvinhu zvekuziva (migumisiro nenjodzi)
Kunyange zvazvo muto wemapfupa uchiwanzova chinwiwa chisina njodzi, pane zvinhu zvishoma zvatinofanira kungwarira.
- Njodzi yeLead: Mapfupa emhuka anogona kunge aine simbi dzinorema dzakadai seLead, iyo inotorwa kubva munharaunda. Pakugadzira muto wemapfupa, pane mukana wekuti izvi zvinogona kuwedzerwa mumvura zvishoma. Dzimwe ongororo dzakasimbisa izvi. Kugara uchinwa lead yakawandisa kwenguva refu kunokuvadza hutano.
- Utachiona hwemabhakitiriya: Kana hukasacheneswa uye hukasachengetwa zvakanaka, pane njodzi yekuti mabhakitiriya anokura uye anokonzera chepfu muchikafu.
- Kurwara: Chenjerera kana uine allergy kune imwe mhando yenyama yemhuka kana zvimwe zvinhu zvinowedzerwa mumuto wemapfupa (semuenzaniso hove dzegungwa).
- Kudyidzana Kwemishonga: Kana uri kutora mishonga yechirwere chisingaperi, senge mishonga inobvisa ropa rakawanda, zvakanaka kutaura nachiremba wako usati wawedzera chimwe chinhu chakaita semuto wemapfupa mukudya kwako.
Kana ukaona zviratidzo zvisingawanzoitika mushure mekunwa muto wemapfupa, kana kuti uchifunga kuti une chepfu, enda kuchipatara chiri pedyo neEmergency Department (ETU). Unogona zvakare kufonera National Poisons Information Center kuColombo National Hospital kuti uwane mazano, kana zvichidikanwa.
Unoita sei muto wemapfupa kumba?
Izvi zviri nyore kwazvo kugadzira.
1. Isa marita angangoita mana emvura muhari hombe.
2. Wedzera mapfupa emhuka akagezwa zvakanaka anenge 1-2 kg. (semuenzaniso mapfupa asara kubva kuhuku yekarry, mapfupa anobva kuchitoro chenyama).
3. Pisa mvura kusvika yafashaira, wobva waderedza moto woisiya ichifashaira kwemaawa gumi nemaviri, kana kusvika maawa makumi maviri nemana kana zvichibvira . (Unogonawo kuibika mu pressure cooker kana slow cooker).
4. Kana mapfupa akabikwa kwenguva yakareba, zvinovapa kunaka uye zvinovaka muviri zvakawanda mumuto.
5. Pakupedzisira, wedzera munyu nemhiripiri kuti unyatsoravira.
Kuti zvinyanye kunakidza...
Unogona kuwedzera zvinhu zvakaita sehanyanisi, makarotsi, celery, parsley, thyme, negariki wozvibika. Izvi zvinovandudza kunaka pamwe nekunhuhwirira.
Dzimwe nzira dzekushandisa muto wemapfupa:
- Bika pasta nemanoodles uchishandisa muto wemapfupa panzvimbo pemvura.
- Wedzera mundiro dzakadai semacasseroles.
- Shandisa sehwaro hwekugadzira soup yemuriwo.
- Kana pahuro parwadza, inwa chimwe chinhu chinodziya.
- Inwa sechikafu chine macalorie mashoma pakati pekudya.
Mharidzo Yekuenda Nayo Kumba
- Muto wemapfupa chinwiwa chinovaka muviri uye chinonaka chinowedzera zvakanaka pakudya kwako kune hutano.
- Izvi zvinogona kubatsira kuchengetedza mvura mumuviri, kuwana mapuroteni, uye kudzora huremu.
- Asi yeuka, muto wemapfupa hausi mashiripiti. Hakuchina humbowo hwakakwana hwesainzi hunotsigira zvinotaurwa kuti unoderedza marwadzo emapfundo, unovandudza ganda, kana kuti unovandudza kugaya chikafu.
- Kana uchibika kumba, chenjerera zvakanyanya nezvehutsanana uye kuchengetwa kwakakodzera.
- Kana uine chirwere chisingaperi kana kuti uri kutora mishonga, iva nechokwadi chekubvunza chiremba wako usati wawedzera chimwe chinhu chakaita semuto wemapfupa pakudya kwako.
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