Iningi lethu liyakuthanda ukudla inyama yenkomo . Kodwa uma uya esitolo, noma uma ukhuluma nomngane wakho kwelinye izwe, kungenzeka ukuthi uke wezwa ngezinhlobo ezimbili zenyama yenkomo: 'Inyama yenkomo eyondliwe ngotshani' kanye 'nenyama yenkomo eyondliwe ngokolweni.' Ngakho-ke ungase uzibuze, "Uyini umehluko phakathi kwalezi ezimbili? Yikuphi okuhle emzimbeni wami?" Yilokho esikhuluma ngakho namuhla ukuze sithole impendulo yalowo mbuzo.
Okokuqala, ake sibone, uyini umehluko phakathi kokudla okunotshani kanye nokudla okusanhlamvu?
Lokhu kulula kakhulu ukukuqonda. Njengoba igama lisho, lo mehluko unqunywa ukudla okudliwa yilezi zilwane .
- Inyama yenkomo eyondliwe ngotshani: Lokhu kubhekisela enyameni yezinkomo ezikhuliswe ngokudla okungokwemvelo, njengotshani, impilo yazo yonke. Lezi zilwane zivame ukuhlala zikhululekile emadlelweni.
- Inyama yenkomo eyondliwe ngokusanhlamvu: Lezi zilwane zidla utshani zisencane, kodwa kamuva zilethwa emapulazini bese zinikwa ukudla okuqukethe okusanhlamvu okufana nesoya, ummbila, nezinye izithako ukuze zikhule ngokushesha. Ngezinye izikhathi, zize zinikwe nama-hormone okukhula ukuze zisize zithole isisindo ngokushesha kanye nama-antibiotic ukuvimbela izifo.
Abantu abaningi bakholelwa ukuthi ukuthola inyama ezilwaneni ezidla utshani kuyindlela enobuntu.
Uyini umehluko embonweni wokudla okunempilo?
Nakuba kungekho zifundo ezinkulu ezifakazela ukuthi inyama yenkomo edla utshani inempilo, kukhona umehluko othile ezicini zokudla okunempilo zalezi zinhlobo ezimbili. Ake sibheke leli thebula ukuze kube lula ukuliqonda.
| Ulwazi lokudla okunempilo (ngamagremu angu-113 enyama eluhlaza egayiwe) | Inyama Yenkomo Eyondliwe Ngokusanhlamvu | Inyama Yenkomo Eyondliwe Ngotshani |
|---|---|---|
| Amakhalori | Cishe angu-280 | Cishe angu-224 (ngaphansi kancane) |
| Amaprotheni | Cishe amagremu angu-20 | Cishe amagremu angu-22 (okungaphezulu kancane) |
| Amafutha Aphelele | Cishe amagremu angu-22 | Cishe amagremu angu-14 (ngaphansi kakhulu) |
| Ama-fatty acid e-Omega-3 | Izinga elimaphakathi | Ingaqukatha kuze kube izikhathi eziyisithupha ngaphezulu. |
| I-Vitamin E kanye namanye ama-antioxidants | Izinga elimaphakathi | Kungase kube nokuningi. |
Kalula nje, inyama yenkomo edla utshani inamafutha aphansi kanye nama-calories, futhi iphakeme kakhulu kuma- omega-3 fatty acids anempilo enhliziyweni.
Yiziphi izinzuzo nezingozi ezijwayelekile zokudla inyama yenkomo?
Kungakhathaliseki ukuthi uhlobo luni lwenyama yenkomo, kunezinzuzo emizimbeni yethu ngokuyidla, kanye nezingozi ezingase zivele ngokuyidla kakhulu.
Izinzuzo zenyama yenkomo
- Kubalulekile empilweni yegazi: Inyama yenkomo icebile ngensimbi . Ikakhulukazi uhlobo olubizwa ngokuthi i-heme iron, olumuncwa kalula ngumzimba. Le nsimbi ibalulekile ekwenzeni i-hemoglobin, iphrotheni ethwala umoya-mpilo egazini lethu. Uma untula insimbi, ungaba ne -anemia yokuntuleka kwensimbi , okungakwenza uzizwe ukhathele, ukhathele futhi ubuthakathaka ngaso sonke isikhathi.
- Isiza ekulweni nokukhubazeka: Inyama yenkomo iwukudla okucebile nge-zinc. I-zinc ibalulekile ekwelapheni amanxeba, ekugcineni amasosha omzimba eqinile, kanye nasekukhuleni kwezingane.
- Kuhle kakhulu ekusebenzeni kwemisipha: Inyama yenkomo iwumthombo weprotheyini osezingeni eliphezulu. Lokhu kusho ukuthi iqukethe wonke ama-amino acid adingwa yimizimba yethu. Kulabo abazivocavocayo, le phrotheyini ibaluleke kakhulu ekuvimbeleni ubuthakathaka bemisipha njengoba siguga. Futhi, i-amino acid beta-alanine etholakala enyameni yenkomo isiza umzimba wethu ukwenza inhlanganisela ebizwa ngokuthi i-carnosine . Le carnosine inciphisa ukukhathala kwemisipha futhi yandisa ukusebenza kahle.
Izingozi zokudla ngokweqile
Inyama yenkomo iwukudla okune-cholesterol eningi namafutha agcwele, okungabangela ukugcinwa kwamafutha emithanjeni yegazi.
Ochwepheshe bathi ngokuvamile kuwumqondo omuhle ukunciphisa ukudla kwakho inyama ebomvu kungabi ngaphezu kwezingxenye ezimbili noma ezintathu ngesonto. Izifundo zithole ukuthi ukudla inyama ebomvu kakhulu kanye nenyama ecutshunguliwe kwandisa ingozi yesifo senhliziyo, isifo sikashukela, kanye nezinye izinhlobo zomdlavuza.
Ezinye izingozi okufanele uziqaphele lapho udla inyama yenkomo
Ngaphezu kwamafutha kanye ne-cholesterol, kunezinto ezimbalwa okudingeka siziqaphele lapho sidla inyama yenkomo.
- Ukutheleleka ngamagciwane: Inyama yenkomo engaphekiwe kahle, ikakhulukazi inyama yenkomo/ama-burger aqoshiwe, ingathwala amagciwane afana ne -E. coli . Ukugaya inyama kungasakaza amagciwane kuyo yonke inyama, ngakho-ke kubalulekile ukupheka inyama eqoshiwe kahle . Ku-steak, amagciwane akhona phezulu, futhi ukupheka kuyawabulala.
- Ukutheleleka ngamagciwane: Ukudla inyama yenkomo eluhlaza noma engaphekiwe kahle kungaholela ekudluliseleni kwamagciwane anjenge- beef tapeworm .
- Ukugcwala ngokweqile kwensimbi: Nakuba kungenzeki njalo, abantu abanesimo sofuzo esifana ne -hemochromatosis yefa bangaba nenani elikhulu lensimbi emizimbeni yabo, elingalimaza isibindi nenhliziyo yabo. Uma unalesi simo, khuluma nodokotela wakho mayelana nokunciphisa ukudla kwakho inyama ebomvu.
- Ingozi Yomdlavuza: Ukudla inyama ebomvu kakhulu nenyama elungisiwe nokupheka inyama emazingeni okushisa aphezulu (kwenziwe kahle) kutholakale ukuthi kuhlotshaniswa nengozi eyengeziwe yomdlavuza wamathumbu amakhulu.
Ungayilungisa kanjani inyama yenkomo ngendlela enempilo?
Landela lawa macebiso alula ukuze unciphise amafutha angenampilo ngenkathi uvuna izinzuzo zokudla okunempilo zenyama yenkomo.
1. Khetha ukudla okunamafutha amancane:Uma uthenga inyama esitolo, khetha izingcezu zenyama ezibhalwe ukuthi “ezithambile” noma “ezithambile kakhulu,” okusho ukuthi zinamafutha angabonakali kahle.
2. Susa amafutha abonakalayo: Ngaphambi kokupheka, susa amafutha abonakalayo amaningi ngangokunokwenzeka. Iningi lamafutha asele lizoncibilika ngesikhathi sokupheka.
3. Khetha indlela enhle yokupheka: Ezindleleni ezifana nokuyosa nokosa, inyama ibekwa phezu kwe-grate, ukuze amafutha ancibilikisiwe ancibilike. Lokhu kunciphisa inani lamafutha angena emzimbeni wakho.
4. Izindlela ezimnandi nezinempilo:
- Faka inyama emanzini anosawoti ngento efana nejusi likalamula kanye nesoso likasoya isikhashana bese uyibhaka kuhhavini.
- Hlanganisa izinongo kahle bese u-grill.
- Sika zibe yizicucu ezincane, faka ama-skewers nemifino, bese ujabulela.
Umlayezo Wokuya Nawe Ekhaya
- Inyama yenkomo iwukudla okucebile ngezakhamzimba ezifana namaprotheni, insimbi kanye ne-zinc. Kodwa kubalulekile ukuqaphela futhi uyidle ngokulinganisela .
- Inyama yenkomo edla utshani inamafutha nama-calories aphansi kancane kunenyama yenkomo evamile, futhi ingaba nama -omega-3 fatty acid amaningi anempilo enhliziyweni.
- Kungakhathaliseki ukuthi ukhetha hlobo luni lwenyama yenkomo, qiniseka ukuthi ukhetha izingcezu ezinamafutha amancane bese uzipheka ngendlela enempilo .
- Uma usebenzisa inyama yenkomo egayiwe, qiniseka ukuthi iphekiwe kahle .
- Uma unenkinga ngempilo noma ukudla kwakho, hlala ucela iseluleko kudokotela wakho .
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