Kukhona abantu abangakwazi ukuphila ngaphandle kwezingcezu ezimbalwa zebhekoni ekudleni kwasekuseni, akunjalo? Mhlawumbe kuyinto ohlala unayo epuletini lakho uma uya ehhotela ukuyodla isidlo sasekuseni. Sonke siyayithanda leyo ncasa ekhethekile yebhekoni. Kodwa ibhekoni akuyona into okufanele siyidle nsuku zonke. Ngakho-ke, namuhla sizoxoxa ngalokhu kudla okumnandi, izinzuzo nezingozi zako, nokuthi ungakufaka kanjani ekudleni kwakho ngendlela enempilo.
Iyini ngempela iBacon?
Kalula nje, ibhekoni ukudla okwenziwe ngenyama yesisu sengulube, okunongiwe futhi kuphulukiswe ngendlela ekhethekile. Ngokuvamile, inyama yezingulube ezinezinyanga ezi-6-7 ubudala isetshenziselwa lokhu. Ngokusho kwezazi-mlando, ngisho namaGreki namaRoma asendulo ayedla ibhekoni. Namuhla, ibhekoni ithandwa emhlabeni wonke. Manje, akuzona nje ingulube kuphela, kodwa ne-turkey, inyama yenkomo, kanye nezinhlobo zebhekoni zemifino ezingatholakala.
Ingabe zikhona ngempela izinzuzo zempilo zokudla ubhekeni?
Lona umbuzo obaluleke kakhulu. Ibhekoni iphezulu ku-sodium, i-cholesterol, namafutha . Okuningi kwalokhu kungandisa ingozi yesifo senhliziyo. Leso yisona sizathu esiyinhloko sokuthi kungani kungafanele udle ibhekoni njalo.
Nokho, ayizinazo izinzuzo zayo. Ibhekoni liqukethe namaprotheni, amavithamini athile, namaminerali ngamanani amancane. Into ebaluleke kakhulu ukuthi uma udla ibhekoni, yifake ekudleni kwakho ngezikhathi ezithile futhi ngamanani amancane kakhulu .
Kulungile, manje ake sibone ukuthi yiziphi lezi zinzuzo ezishiwo abanye abantu.
Usawoti wemicimbi ekhethekile
Nakuba sivame ukutshelwa ukuthi sinciphise usawoti, kunezikhathi lapho abanye abantu bedinga usawoti owengeziwe ekudleni kwabo. Isibonelo, abasubathi abajuluka kakhulu bangalahlekelwa ibhalansi ye-electrolyte emizimbeni yabo. Ezimweni ezinjalo, kudingeka usawoti omncane. Futhi, kulabo abahlushwa yisimo esibizwa ngokuthi i-Postural Orthostatic Tachycardia Syndrome (POTS) , ukudla okune-sodium eningi kungasiza ukulawula izimpawu zabo (ukushaya kwenhliziyo okusheshayo kanye nesiyezi lapho bemi). Ezimweni ezinjalo ezikhethekile, ngezinye izikhathi izingcezu ezimbalwa zebhekoni zingasiza. Kodwa udokotela wakho kuphela onganquma ukuthi lokhu kusebenza yini kuwe.
Kokukhiqizwa kwamandla kanye nempilo yobuchopho
Ibhekoni iqukethe inani elincane lamavithamini B. Lokhu kusiza ukuguqula ukudla esikudlayo kube amandla. Amavithamini B nawo abalulekile ekwenzeni amangqamuzana abomvu egazi. Kodwa la mavithamini angatholakala kalula ekudleni okunempilo kunebhekoni, njengemifino eluhlaza, inhlanzi, namantongomane.
Enye into ukuthi, ubhekeni une-choline.Iqukethe isakhamzimba esibizwa ngokuthi i-choline. Lokhu kubalulekile esimweni sethu sengqondo, inkumbulo, kanye nokulawula imisipha. Kodwa-ke, ungasithola futhi lesi sakhamzimba esibizwa ngokuthi i-choline ngokuphephile kuma-Brussels sprouts, i-broccoli, i-cauliflower, kanye namantongomane.
Inani lokudla okunempilo kwebhekoni
Ake sibheke amaqiniso okudla okunempilo aqukethwe esicezwini sebhekoni esiphakathi nendawo.
| Isigaba sezakhamzimba | Inani elimaphakathi |
|---|---|
| Amakhalori | Cishe ngo-43 |
| Amafutha | Amagremu angu-3.1 |
| I-Cholesterol | amamiligremu ayi-10 |
| Amaprotheni | Amagremu angu-3.6 |
| I-Sodium | Amamiligremu angu-162 |
Uma kuqhathaniswa nezinye inyama, i-bacon incane ngamavithamini namaminerali. Kodwa-ke, iqukethe amanani amancane alandelayo:
- Amavithamini B1, B2, B3, B5, B6, kanye ne-B12
- I-calcium
- I-Choline
- Insimbi
- I-Magnesium
- I-Phosphorus
- I-Potassium
- I-Selenium
- I-Zinc
Ingabe i-bacon yengulube noma i-bacon ye-turkey ingcono?
Abantu abaningi bacabanga ukuthi i-turkey bacon iyindlela enempilo kakhulu kune-pork bacon. Kodwa ingabe lokho kuyiqiniso ngempela?
I-turkey bacon yenziwa ngenyama ye-turkey, ngokubukeka nangokunambitheka okufana ne-pork bacon. Kodwa-ke, ayenziwa ngokusika inyama ibe yizicucu ezifana ne-pork bacon. Inyama ye-turkey iyagaywa, ifakwe esikhumbeni, bese inqunywa. Ngezinye izikhathi ingulube nayo ifakwa ku-turkey bacon. Uma lokhu kwenziwa, kumele kukhulunywe ngayo kulebula yephakheji.
Manje ake siqhathanise amanani okudla alawa amabili.
| Isigaba sezakhamzimba | Ibhekoni yengulube (ucezu olulodwa) | I-bacon ye-turkey (ucezu olulodwa) |
|---|---|---|
| Amakhalori | ~ 43 | ~ 30 |
| Amafutha | ~ 3.1 amagremu | ~ 2.1 amagremu |
| Amaprotheni | ~ 3.6 amagremu | ~ 2.4 amagremu |
| I-Sodium | ~ 162 milligrams | ~ 163 milligrams |
Njengoba ubona, i-turkey bacon iphansi kancane ngamakhalori namafutha, kodwa okuqukethwe yi-sodium kucishe kufane. Ngakho-ke , akuyona ngempela inketho enempilo.
Cabanga ngalezi zinto lapho wenza ubhekeni
Lezi zindlela zizokusiza ukuthi wenze ibhekoni ibe nempilo ngangokunokwenzeka.
- Khetha ubhekeni one-sodium encishisiwe: Funda ilebula uma uthenga.
- Pheka ngaphandle kokufaka amafutha: Ibhekoni ikhipha amafutha ayo njengoba ipheka, ngakho-ke asikho isidingo sokwengeza amafutha engeziwe.
- Susa uwoyela owengeziwe:Uma ubhekeni usuqedile ukuthosa, beka ethawula lephepha ukuze umunce amafutha asele.
Izindlela eziningana zokulima
- Esitovini: Beka epanini elinganamatheli bese upheka emlilweni ophansi, uvuselela ngezikhathi ezithile. Qaphela izinhlangothi zombili ukuze ugweme ukusha.
- Kuhhavini noma ku-Air Fryer: Beka i-rack phezu kwetreyi efakwe i-foil bese ubeka izingcezu zebhekoni phezulu. Bhaka ku-200 Celsius (400 F) cishe imizuzu eyi-10-20. Lokhu kuzovumela uwoyela ukuthi uconse.
- Ku-microwave: Beka izingcezu zebhekoni epuletini elimbozwe ngamathawula ephepha, umboze ngethawula lephepha, bese upheka ku-high imizuzu engaba ngu-4.
Uma uthanda ukunambitheka kwebhekoni, esikhundleni sokuyidla ngobuningi, ungangeza kancane ekudleni okunempilo njengemifino njengesithuthukisi se-flavour. Isibonelo, ungangeza ucezu oluncane lwebhekoni esaladini noma nemifino efana neBrussels sprouts.
Umlayezo Wokuya Nawe Ekhaya
- Ibhekoni ukudla okunamafutha amaningi kanye ne-sodium , ngakho gwema ukukudla njalo nangobuningi.
- Nakuba ibhekoni inezinzuzo ezithile zokudla okunempilo, lezo zakhi zingatholakala kalula ekudleni okunempilo njengemifino eluhlaza, inhlanzi, namantongomane.
- I-bacon yaseTurkey ayiyona inketho enempilo njalo kune-bacon yengulube. Amanani okudla okunempilo kokubili afana kakhulu.
- Unganciphisa inani lamafutha angenampilo kubhekoni ngokushintsha indlela yokupheka (isib. ukuyibhaka kuhhavini) nokususa amafutha amaningi.
- Xoxa njalo nodokotela wakho ngokudla kwakho , ikakhulukazi uma unezimo ezifana nesifo senhliziyo noma umfutho wegazi ophakeme.
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