Inyama yehagu kukutya esikuthanda kakhulu ukukutya, ingakumbi ngamaxesha eeholide. Nangona kunjalo, sihlala sisiva amabali anje ngokuthi "ukutya inyama yehagu akulunganga emzimbeni," "kunyusa i-cholesterol." Ngoko ke ngaba inyama yehagu ilungile ngokwenene emzimbeni? Okanye ayilunganga? Usenokubhideka ngenxa yezimvo ezahlukeneyo ngale nto. Kulungile, ngoko namhlanje siza kuthetha ngale nto ngokucacileyo nangokulula.
Ngaba inyama yehagu luhlobo "lwenyama ebomvu"?
Nangona inyama yehagu idla ngokubizwa ngokuba "yinyama emhlophe enye," ngokwesayensi , inyama yehagu luhlobo lwenyama ebomvu, njengenyama yenkomo nebhokhwe. Kufuneka siyiqonde le nto kuqala.
Nangona abantu abaninzi kwihlabathi liphela besitya inyama yehagu, ezinye iinkolo, ezifana neSilamsi kunye nobuYuda, ziyakwalela ukutyiwa kwenyama yehagu. Ngenxa yokuba luhlobo lwenyama ebomvu, kukho imbono eqhelekileyo yokuba inyama yehagu ayilunganga. Nangona kunjalo, ukuba siyikhetha ngokufanelekileyo, siyipheke ngokufanelekileyo, kwaye siyitye ngokulinganisela, inyama yehagu ingaba kukutya okunempilo kakhulu. Cinga ngayo, isiqwenga senyama yehagu esikhethwe kakuhle (inyama yehagu ethambileyo) sinokuba buthathaka njengesifuba senkukhu.
Makhe sijonge isondlo esifumaneka kwinyama yehagu.
Inyama yehagu ayisiyonto nje imnandi, ikwangumthombo wesondlo esihle. Makhe sibone ukuba iqulethe ntoni i-100 grams yenyama yehagu ephekiweyo.
| Izakhamzimba | Isixa (Isixa kwi-100g) |
|---|---|
| Iikhalori | 297 |
| Iiproteni | 25.7 iigram |
| Amafutha | 20.8 iigram |
| Iicarbohydrate | 0 iigram |
| Ifayibha | 0 iigram |
Ukongeza koku, inyama yehagu ngumthombo olungileyo weevithamini ezininzi kunye neeminerali ezibalulekileyo emzimbeni wethu.
- Iiproteni: Ityebile kwiproteni esemgangathweni ophezulu.
- Iivithamini ze-B: I-Thiamine (iVitamin B1) , iNiacin (iVitamin B3) , iVitamin B6 kunye neVitamin B12 zininzi kakhulu. Enyanisweni, inyama yehagu ine -thiamine eninzi kunezinye iinyama ezibomvu ezifana nenyama yenkomo nebhokhwe. Ezi vithamini ze-B zibalulekile ekuvelisweni kweeseli zethu zegazi kunye nokusebenza kwengqondo.
- Isinyithi: Ingulube ngumthombo obalaseleyo wesinyithi, ingakumbi isinyithi se-heme, esifunxwa lula yimizimba yethu.
- I-Zinc: I-Zinc ibaluleke kakhulu ekuqiniseni inkqubo yomzimba yokuzikhusela.
- I-Selenium: I-Selenium ibalulekile ekusebenzeni kakuhle kwe-thyroid gland yethu. Iqhekeza lenyama yengulube eliphekiweyo kakuhle linokubonelela phantse zonke iimfuno zethu zemihla ngemihla ze-selenium.
Zithini iingenelo zempilo zokutya inyama yengulube?
Ngenxa yeempawu zesondlo esizixubushileyo ngaphambili, sinokufumana iingenelo ezininzi zempilo ngokongeza inyama yehagu elungisiweyo ngokufanelekileyo, engenamafutha amaninzi ekutyeni kwethu ngokulinganisela.
Ukugcinwa nokukhula kwemisipha
Iproteni esemgangathweni ophezulu kwihagu yenye yezona zithako zibalaseleyo zokwakha izihlunu ezintsha emizimbeni yethu. Njengoko sikhula, ubunzima bemisipha yethu buyancipha ngokwendalo. Xa le meko iba mandundu, inokukhokelela kwimeko ebizwa ngokuba yi-sarcopenia . Oku kukulahlekelwa yimisipha ngokugqithisileyo.
Ukongeza kwindlela yokuphila esempilweni (kuquka ukuzilolonga), ukutya umthombo weproteni ephezulu njengenyama yehagu kunokunceda ukuthintela okanye ukucothisa ukuqala kwe-sarcopenia. Kukwanceda ukugcina izihlunu ezisempilweni osele unazo.
Ukuphucula ukusebenza kwemisipha
Inyama yehagu ine-amino acid ebizwa ngokuba yi-beta-alanine . Oku kunceda umzimba wethu uvelise i-compound ebizwa ngokuba yi-carnosine . I-Carnosine ibaluleke kakhulu ekusebenzeni kwemisipha.
Uphando lufumanise ukuba ukuthatha izongezo ze-beta-alanine kangangeeveki ezi-4 ukuya kwezili-10 kunyusa amanqanaba e-carnosine yemisipha ngama-40-80%. Oku kunyuka kwamanqanaba e-carnosine kucingelwa ukuba kunxulumene nenyaniso yokuba abantuKuye kwafunyaniswa ukuba oku kunxulunyaniswa nokudinwa okunciphileyo kunye nokusebenza kakuhle kwezihlunu.
Masiqaphele neengozi zokutya inyama yehagu.
Kunye neenzuzo, kukwakho nemingcipheko ekufuneka siyiqaphele xa sisitya inyama yehagu. Ukuba siyaziqonda ezi zinto, singayonwabela inyama yehagu ngokukhuselekileyo.
I-Sodium (Ityuwa) kunye namafutha agcweleyo
Nangona inyama yehagu isempilweni, ezinye iimveliso zehagu zinokuba ne-sodium eninzi (ityuwa) kunye namafutha agcweleyo . Zombini ezi zinto kufuneka sizilawule xa sisitya ukutya okunempilo. Ezi zixhaphake kakhulu kwiimveliso zehagu ezicociweyo/ezicutshungulweyo ezifana nebhekoni, iisoseji kunye neham.
Ukuba kufuneka ulawule ukutya ityuwa ngenxa yeemeko ezifana noxinzelelo lwegazi oluphezulu okanye isifo sentliziyo, khetha inyama yehagu engenamafutha, engalungiswanga nanini na xa kunokwenzeka. Xa usiya evenkileni, bubulumko ukukhetha inyama engenamafutha, emhlophe.
Kwakhona, indlela opheka ngayo inyama yehagu ichaphazela umxholo wamafutha. Endaweni yokuqhotsa nzulu, sebenzisa iindlela ezifana nokuyosa, ukuyosa, okanye ukubhaka .
Izifo ezibangelwa zizinambuzane
Le yeyona nto kufuneka sikhathazeke ngayo. Ukutya inyama yehagu eluhlaza okanye engaphekwanga kakuhle kunokubangela usulelo olubangelwa zizinambuzane.
1. I-Pork Tapeworm (iTaenia solium): Le yintsholongwane ehlala emathunjini ethu. Nangona uninzi lwexesha ayinabungozi, kwezinye iimeko, amaqanda ezi ntshulube anokubangela isifo esibizwa ngokuba yi-cysticercosis . Ukuba oku kuchaphazela ingqondo, kunokubangela izifo ezinzulu ezifana nesifo sokuwa.
2. I-Trichinosis: Olu luhlobo losulelo olubangelwa luhlobo lwe-roundworm ebizwa ngokuba yi -Trichinella . Nangona iimpawu zihlala zincinci (umkhuhlane, iintlungu zemisipha, urhudo), ngamanye amaxesha lunokuba yingozi, ingakumbi kubantu abadala.
Eyona ndlela ilungileyo nekuphela kwayo yokuzikhusela koku kukupheka inyama yehagu kakuhle. Yipheke inyama ide iphekwe ngokupheleleyo kwaye ingasaphiki ngaphakathi. Ukuba kunokwenzeka, kukhuselekile ukusebenzisa i-thermometer yenyama ukujonga ukuba ubushushu bangaphakathi buphezulu ngokwaneleyo ukubulala iintsholongwane kunye neebhaktheriya.
Umyalezo Wokuya Ekhaya
- Inyama yehagu luhlobo lwenyama ebomvu etyebileyo kwizakhamzimba ezifana neproteni, ivithamin B, isinyithi kunye ne-zinc.
- Ukutya ngokulinganiselweyo kunokunceda ukugcina impilo yemisipha kunye nokuphucula ukusebenza kakuhle.
- Soloko ukhetha inyama yehagu engenamafutha endaweni yenyama ecutshungulweyo efana nebhekoni kunye nesoseji.
- Kuphephe ukuqhotsa kakhulu kwaye sebenzisa iindlela zokupheka ezinempilo ezifana nokugcada nokurosta.
- Eyona nto ibalulekileyo: Yipheke kakuhle inyama yehagu rhoqo ukuze uphephe izifo ezibangelwa zizinambuzane. Kuphephe ukutya inyama eluhlaza okanye engaphekwanga kakuhle.
- Ukuba une-high blood pressure, isifo sentliziyo, okanye ezinye iingxaki zempilo, kubalulekile ukubonisana nogqirha wakho ngaphambi kokuba wongeze inyama yehagu ekutyeni kwakho.
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