Nyama yenguruve chikafu chinofarirwa nevakawanda vedu, kunyanya panguva dzemitambo. Zvisinei, tinowanzonzwa nyaya dzakadai sekuti "kudya nyama yenguruve hakuna kunaka kumuviri," "inowedzera cholesterol." Saka nyama yenguruve yakanakira muviri zvechokwadi here? Kana kuti yakaipa here? Ungave wakavhiringidzika nekuda kwemaonero akasiyana panyaya iyi. Zvakanaka, saka nhasi tichataura nezvazvo zvakajeka uye zviri nyore.
Ko nyama yenguruve rudzi rwe "nyama tsvuku" here?
Kunyangwe nyama yenguruve ichiwanzonzi "imwe nyama chena," kana tichitarisa zvesainzi , nyama yenguruve rudzi rwenyama tsvuku, kungofanana nenyama yemombe nembudzi. Tinofanira kunzwisisa izvi kutanga.
Kunyange hazvo vanhu vazhinji pasi rose vachidya nyama yenguruve, zvimwe zvitendero zvakaita seIslam nechiJudha zvinorambidza kudya nyama yenguruve. Nekuti imhando yenyama tsvuku, pane pfungwa yekuti nyama yenguruve haina hutano. Zvisinei, kana tikaisarudza nemazvo, tikaibika nemazvo, uye tikaidya zvine mwero, nyama yenguruve inogona kuva chikafu chine hutano. Funga nezvazvo, nyama yenguruve yakasarudzwa zvakanaka (nyama yenguruve tenderloin) inogona kuva yakaonda sezamu rehuku.
Ngatitarisei zvinovaka muviri zviri munyama yenguruve.
Nyama yenguruve haisi chikafu chinonaka chete, asi inzvimbo yakanaka yekudya. Ngationei kuti 100 gramu yenguruve yakabikwa inei.
| Zvinovaka Muviri | Huwandu (Huwandu mu100g) |
|---|---|
| Macalorie | 297 |
| Mapuroteni | magiramu 25.7 |
| Mafuta | magiramu 20.8 |
| Makabhohaidhiretsi | magiramu 0 |
| Faibha | magiramu 0 |
Pamusoro peizvi, nyama yenguruve inzvimbo yakanaka yemamwe mavitamini nemaminerari akawanda anodiwa mumuviri wedu.
- Mapuroteni: Akapfuma muprotein yepamusoro-soro.
- Mavhitamini eB: Thiamine (Vhitamini B1) , Niacin (Vhitamini B3) , Vhitamini B6 neVhitamini B12 akawandisa. Kutaura zvazviri, nyama yenguruve ine thiamine yakawanda kupfuura dzimwe nyama tsvuku dzakadai semombe nembudzi. Mavhitamini aya eB akakosha pakugadzirwa kwemasero eropa redu uye mashandiro ehuropi.
- Simbi: Nyama yenguruve inzvimbo yakanaka kwazvo yesimbi, kunyanya heme iron, iyo inonyudzwa nyore nyore nemiviri yedu.
- Zinc: Zinc inokosha zvikuru pakusimbisa masoja emuviri.
- Selenium: Selenium inokosha pakushanda zvakanaka kwegland redu re thyroid. Nyama yenguruve yakabikwa zvakanaka inogona kupa zvinhu zvese zvatinoda zuva nezuva seleniamu.
Ndezvipi zvakanakira kudya nyama yenguruve pahutano?
Nekuda kwehunhu hwekudya hwatakakurukura kare, tinogona kuwana mabhenefiti akawanda pahutano nekuwedzera nyama yenguruve yakagadzirwa zvakanaka, isina mafuta akawanda pakudya kwedu zvine mwero.
Kuchengetedza uye kukura kwetsandanyama
Mapuroteni emhando yepamusoro ari munyama yenguruve ndeimwe yezvinhu zvakanakisisa pakuvaka tsandanyama itsva mumiviri yedu. Sezvatinokura, tsandanyama dzedu dzinodzikira. Kana chirwere ichi chikanyanya kuipa, chinogona kutokonzera chirwere chinonzi sarcopenia . Uku kurasikirwa kwetsandanyama zvakanyanya.
Pamusoro pemararamiro ane hutano (kusanganisira kurovedza muviri), kudya chikafu chine mapuroteni akawanda senge nyama yenguruve kunogona kubatsira kudzivirira kana kunonoka kutanga kwesarcopenia. Zvinobatsirawo kuchengetedza tsandanyama dzine hutano dzawatova nadzo.
Kushanda kwetsandanyama kwakavandudzwa
Nyama yenguruve ine amino acid inonzi beta-alanine . Izvi zvinobatsira muviri wedu kugadzira chinhu chinonzi carnosine . Carnosine inokosha zvikuru pakushanda kwetsandanyama.
Ongororo yakawana kuti kutora mishonga ye beta-alanine kwemavhiki mana kusvika gumi kunowedzera huwandu hwe carnosine mutsandanyama ne40-80%. Kuwedzera uku kwe carnosine kunofungidzirwa kuti kwakabatana nekuti vanhuZvakaonekwawo kuti zvine chekuita nekudzikira kwekuneta uye kuwedzera kushanda kwetsandanyama.
Ngatiziveiwo njodzi dzekudya nyama yenguruve.
Pamwe chete nemabhenefiti acho, kunewo dzimwe njodzi dzatinofanira kuziva pakudya nyama yenguruve. Kana tikaziva izvi, tinogona kunakidzwa nenyama yenguruve zvakachengeteka.
Sodium (Munyu) neMafuta Akaguta
Kunyange hazvo nyama yenguruve ine hutano, zvimwe zvigadzirwa zvenguruve zvinogona kuva nesodium yakawanda (munyu) uye mafuta akazara . Zvese izvi zvinhu zvatinofanira kudzora pakudya zvine hutano. Izvi zvinonyanya kuwanikwa muzvigadzirwa zvenguruve zvakagadziriswa/zvakagadziriswa zvakaita sebhekoni, masoseji, uye ham.
Kana uchifanira kudzora munyu waunodya nekuda kwezvirwere zvakaita seBP yakakwira kana chirwere chemwoyo, sarudza nyama yenguruve isina mafuta akawanda, isina kugadzirwa pese pazvinogoneka. Paunoenda kuchitoro, kuchenjera kusarudza nyama yenguruve isina mafuta akawanda, ine ruvara ruchena.
Uyewo, nzira yaunobika nayo nyama yenguruve inokanganisa mafuta ari munyama. Pane kugocha nyama zvakanyanya, shandisa nzira dzakadai sekubika nyama yakagochwa, kugocha nyama, kana kuibika .
Zvirwere zvinokonzerwa nezvipembenene
Ichi ndicho chinhu chatinofanira kunyanya kunetseka nacho. Kudya nyama yenguruve isina kubikwa zvakanaka kana kuti isina kubikwa zvakanaka kunogona kukonzera hutachiona.
1. Honye yenguruve (Taenia solium): Ichi chipembenene chinogara muura hwedu. Kunyangwe kazhinji kacho chisina njodzi, mune dzimwe nguva, mazai ehonye idzi anogona kukonzera chirwere chinonzi cysticercosis . Kana izvi zvikakanganisa uropi, zvinogona kukonzera zvirwere zvakakomba zvakaita sepfari.
2. Trichinosis: Urwu utachiona hunokonzerwa nerudzi rwehonye inonzi Trichinella . Kunyangwe zviratidzo zvacho zvichiwanzova zvishoma (fivha, kurwadziwa kwetsandanyama, manyoka), dzimwe nguva zvinogona kuuraya, kunyanya kune vakwegura.
Nzira yakanakisisa uye yega yekuzvidzivirira kubva pane izvi ndeyekubika nyama yenguruve zvakanaka. Bika nyama kusvika yanyatsoibva uye mukati mayo musisina ruvara rwepingi. Kana zvichibvira, zvakachengeteka kushandisa thermometer yenyama kuti uone kana tembiricha yemukati yakakwira zvakakwana kuuraya tupukanana nemabhakitiriya.
Mharidzo Yekuenda Nayo Kumba
- Nyama yenguruve rudzi rwenyama tsvuku ine zvinovaka muviri zvakaita seprotein, vitamin B, iron, uye zinc.
- Kudya zvine mwero kunogona kubatsira kuchengetedza hutano hwetsandanyama uye kuvandudza mashandiro emuviri.
- Gara uchisarudza nyama yenguruve isina mafuta akawanda panzvimbo penyama dzakagadzirwa senge bhekoni nesoseji.
- Dzivisa kugocha zvakadzika uye shandisa nzira dzekubika dzine hutano dzakadai sekubika nekubika nemoto.
- Chinonyanya kukosha: Gara uchibika nyama yenguruve zvakanaka uye zvakanaka kudzivirira hutachiona. Dzivisa kudya nyama mbishi kana isina kubikwa zvakanaka.
- Kana uine BP yakakwira, chirwere chemwoyo, kana zvimwe zvinetso zvehutano, zvakakosha kubvunza chiremba wako usati waisa nyama yenguruve mukudya kwako.
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