Uninzi lwethu luyakuthanda ukutya inyama yenkomo . Kodwa xa usiya evenkileni, okanye xa uthetha nomhlobo wakho kwelinye ilizwe, kusenokwenzeka ukuba ukhe weva ngeentlobo ezimbini zenyama yenkomo: 'Inyama yenkomo eyondliwe ngengca' kunye 'nenyama yenkomo eyondliwe ngengqolowa.' Ngoko ke usenokuba uzibuza, "Yintoni umahluko phakathi kwezi zimbini? Yeyiphi eyona ilungileyo emzimbeni wam?" Yiloo nto sithetha ngayo namhlanje ukuze sifumane impendulo yalo mbuzo.
Okokuqala, masibone, yintoni umahluko phakathi kokutya ingca kunye nokutya okuziinkozo?
Kulula kakhulu ukuyiqonda le nto. Njengoko igama lisitsho, lo mahluko umiselwa kukutya okutyiwa zezi zilwanyana .
- Inyama yenkomo eyondliwe ngengca: Oku kubhekisa kwinyama yeenkomo ezikhuliswe ngokutya okunendalo, njengengca, ubomi bazo bonke. Ezi zilwanyana zihlala zikhululekile emadlelweni.
- Inyama yenkomo eyondliwe ngeenkozo: Ezi zilwanyana zitya ingca kwasebuntwaneni bazo, kodwa kamva ziziswa emaplasini zize zondliwe ukutya okuneenkozo ezifana nesoya, umbona, kunye nezinye izongezo ukuze zikhule ngokukhawuleza. Ngamanye amaxesha, zinikwa neehomoni zokukhula ukuze zincede zityebe ngokukhawuleza kunye nee-antibiotics ukuthintela izifo.
Abantu abaninzi bakholelwa ukuba ukufumana inyama kwizilwanyana ezitya ingca yindlela enobuntu ngakumbi.
Yintoni umahluko kwimbono yesondlo?
Nangona kungekho zifundo zinkulu ezibonisa ukuba inyama yenkomo eyondliwe ngengca isempilweni, kukho umahluko othile kwiimpawu zesondlo zezi ntlobo zimbini. Makhe sijonge le theyibhile ukuze kube lula ukuyiqonda.
| Ulwazi lwesondlo (nge-113 grams yenyama egayiweyo eluhlaza) | Inyama Yenkomo Eyondliwe Ngezinkozo | Inyama Yenkomo Etyisiweyo Ngengca |
|---|---|---|
| Iikhalori | Malunga nama-280 | Malunga nama-224 (ngaphantsi kancinci) |
| Iiproteni | Malunga neegram ezingama-20 | Malunga neegram ezingama-22 (ngaphezulu kancinci) |
| Amafutha ewonke | Malunga neegram ezingama-22 | Malunga ne-14 grams (ngaphantsi kakhulu) |
| Ii-omega-3 fatty acids | Inqanaba eliphakathi | Ingaqulatha ukuya kuthi ga kwizihlandlo ezithandathu ngaphezulu. |
| I-Vitamin E kunye nezinye ii-antioxidants | Inqanaba eliphakathi | Isenokuba nengaphezulu. |
Ngamafutshane, inyama yenkomo eyondliwe ngengca inamafutha aphantsi kunye neekhalori, kwaye iphezulu kakhulu kwii -omega-3 fatty acids ezisempilweni entliziyweni.
Zithini iingenelo kunye neengozi zokutya inyama yenkomo?
Nokuba yeyiphi na inyama yenkomo, kukho iingenelo emizimbeni yethu ngokuyitya, kunye neengozi ezinokuvela ngokuyitya kakhulu.
Iingenelo zenyama yenkomo
- Kubalulekile kwimpilo yegazi: Inyama yenkomo ityebile kwi -iron . Ingakumbi uhlobo olubizwa ngokuba yi-heme iron, olufunxwa lula ngumzimba. Le iron ibalulekile ekwenzeni i-hemoglobin, iproteni ethwala ioksijini egazini lethu. Xa ungenayo i-iron, unokufumana i-anemia yokunqongophala kwe-iron , enokukwenza uzive udiniwe, udiniwe, kwaye ubuthathaka ngalo lonke ixesha.
- Inceda ekukhuselekeni komzimba nasekuphilisweni: Inyama yenkomo kukutya okutyebileyo kwi-zinc. I-zinc ibalulekile ekuphilisweni kwamanxeba, ekugcineni amajoni omzimba eqinileyo, nasekukhuleni kwabantwana.
- Ilunge kakhulu ekusebenzeni kakuhle kwemisipha: Inyama yenkomo ngumthombo weproteni okumgangatho ophezulu. Oku kuthetha ukuba iqulethe zonke ii-amino acids ezifunwa ngumzimba wethu. Kwabo benza umthambo, le proteni ibaluleke kakhulu ekuthinteleni ubuthathaka bemisipha njengoko sikhula. Kwakhona, i-amino acid beta-alanine efumaneka kwinyama yenkomo inceda umzimba wethu wenze ikhompawundi ebizwa ngokuba yi-carnosine . Le carnosine inciphisa ukudinwa kwemisipha kwaye yonyusa ukusebenza.
Iingozi zokutya kakhulu
Inyama yenkomo kukutya okune-cholesterol eninzi kunye namafutha agcweleyo, nto leyo enokubangela ukuba amafutha agcinwe kwimithambo yegazi.
Iingcali zithi ngokuqhelekileyo licebo elihle ukunciphisa ukutya kwakho inyama ebomvu kungadluli kwizabelo ezimbini okanye ezintathu ngeveki. Izifundo zifumanise ukuba ukutya inyama ebomvu kakhulu kunye nenyama ecutshungulweyo kwandisa umngcipheko wesifo sentliziyo, isifo seswekile, kunye nezinye iintlobo zomhlaza.
Ezinye iingozi ekufuneka uziqaphele xa usitya inyama yenkomo
Ukongeza kumafutha kunye ne-cholesterol, kukho nezinye izinto ezimbalwa ekufuneka siziqaphele xa sisitya inyama yenkomo.
- Usulelo lweentsholongwane: Inyama yenkomo engaphekwanga kakuhle, ingakumbi inyama yenkomo/iiburger ezicoliweyo, inokuthwala iintsholongwane ezifana ne -E. coli . Ukucola inyama kunokusasaza iintsholongwane kuyo yonke inyama, ngoko ke kubalulekile ukuyipheka kakuhle inyama ecoliweyo . Kwi-steak, iintsholongwane ziphezulu, kwaye ukupheka kuyazibulala.
- Usulelo lwezibungu: Ukutya inyama yenkomo eluhlaza okanye engaphekwanga kakuhle kunokukhokelela ekudluliseleni kwezibungu ezifana ne -beef tapeworm .
- Ukugcwala kwesinyithi: Nangona kungenzeki rhoqo, abantu abanezifo zemfuza ezifana ne -hemochromatosis yelifa banokuba nesinyithi esininzi emizimbeni yabo, esinokonakalisa isibindi nentliziyo yabo. Ukuba unale meko, thetha nogqirha wakho malunga nokunciphisa ukutya inyama ebomvu.
- Umngcipheko womhlaza: Ukutya inyama ebomvu kakhulu kunye nenyama ecoliweyo kunye nokupheka inyama kumaqondo obushushu aphezulu (kwenziwe kakuhle) kufunyenwe kunxulunyaniswa nomngcipheko ophezulu womhlaza wamathumbu amakhulu.
Ungayilungisa njani inyama yenkomo ngendlela enempilo?
Landela la macebiso alula ukuze unciphise amafutha angenampilo ngelixa ufumana iingenelo zesondlo zenyama yenkomo.
1. Khetha iziqwenga ezinamafutha aphantsi:Xa uthenga inyama evenkileni, khetha inyama enqunqiweyo ebhalwe "ithambile" okanye "ithambile kakhulu," oko kuthetha ukuba ayinamafutha abonakalayo.
2. Susa amafutha abonakalayo: Ngaphambi kokuba upheke, susa amafutha abonakalayo amaninzi kangangoko. Uninzi lwamafutha aseleyo luya kunyibilika xa upheka.
3. Khetha indlela elungileyo yokupheka: Kwiindlela ezifana nokugcada nokurosta, inyama ibekwa kwi-grate, ukuze amafutha anyibilikisiweyo athontsize. Oku kunciphisa inani lamafutha angena emzimbeni wakho.
4. Iindlela ezimnandi nezisempilweni:
- Faka inyama kwi-marinade ngento efana nejusi yelamuni kunye nesosi yesoya okwethutyana uze uyibhake kwi-oven.
- Xuba iziqholo kakuhle uze uzigrile.
- Sika zibe ziingceba ezincinci, ubeke ii-skewers kunye nemifuno, kwaye uyonwabele.
Umyalezo Wokuya Ekhaya
- Inyama yenkomo kukutya okutyebileyo kwizakhamzimba ezifana neproteni, i-iron, kunye ne-zinc. Kodwa kubalulekile ukuyiqonda kwaye uyitye ngokulinganisela .
- Inyama yenkomo eyondliwe ngengca inamafutha aphantsi kunye neekhalori kunenyama yenkomo eqhelekileyo, kwaye inokuba nee -omega-3 fatty acids ezinempilo yentliziyo.
- Nokuba ukhetha luphi uhlobo lwenyama yenkomo, qiniseka ukuba ukhetha inyama enamafutha amancinci kwaye uyipheke ngendlela enempilo .
- Ukuba usebenzisa inyama yenkomo eyosiweyo, qiniseka ukuba iphekwe kakuhle .
- Ukuba unenkxalabo malunga nempilo yakho okanye ukutya kwakho, soloko ucela iingcebiso kugqirha wakho .
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