Abaningi bethu bathanda ukudla inyama yenkomo. Uma kukhona i-curry yenkomo emnandi, noma isitsha selayisi esinobuthi... akunjalo? Kodwa into eyodwa esiyizwile sonke ukuthi ukudla inyama yenkomo akukuhle kakhulu emzimbeni. Abanye bathi inomsoco kakhulu. Ngakho-ke liyini iqiniso kule ndaba? Ingabe inyama yenkomo ilungele impilo yethu noma ayilungile? Ake sixoxe ngalokhu ngokucacile namuhla.
Izinzuzo zezempilo kanye nezingozi zenyama yenkomo
Kalula nje, inyama yenkomo ifana nezinhlangothi ezimbili zemali. Inezinhlangothi ezinhle nezimbi.
Okokuqala, ake sixoxe ngezingozi. Inyama yenkomo, ikakhulukazi izingxenye ezinamafutha, igcwele i-cholesterol namafutha agcwele. Uma idliwa ngokweqile, lokhu kunganqwabelana emithanjeni yethu yegazi, kuyenze ivaleke kancane kancane. Ngisho nochwepheshe baseHarvard University bathi ukudla inyama ebomvu kakhulu nenyama ecutshunguliwe kwandisa ingozi yesifo senhliziyo, umdlavuza, isifo sikashukela, nokufa ngaphambi kwesikhathi.
Ingabe lokho kusho ukuthi ukudla inyama yenkomo kubi ngokuphelele? Cha. Into ebalulekile ukuyidla ngokulinganisela nangendlela efanele . Uma udla inyama yenkomo, uyidla ngokulinganisela, okungukuthi, ngokulinganisela, bese ukhetha inyama eqoshiwe engenamafutha amaningi, nawe ungavuna lezi zinzuzo zezempilo.
Manje ake sibone ukuthi yiziphi lezo zinzuzo.
Ngempilo yegazi
Inyama yenkomo ingenye yemithombo engcono kakhulu yensimbi. Insimbi ibalulekile ekukhiqizweni kwe-hemoglobin, iphrotheni egazini lethu. Cabanga ngale ndlela, i-hemoglobin ifana neloli elincane elithwala umoya-mpilo emzimbeni wethu wonke. Uma insimbi ingekho eyanele, inani lamaloli liyancipha, okusho ukuthi umzimba awutholi umoya-mpilo owanele. Lesi simo sibiza ngokuthi i-anemia yokuntuleka kwensimbi. Khona-ke ungase uzizwe ukhathele ngaso sonke isikhathi, umzimba wakho ungase uzizwe ubuthakathaka, ungase uzizwe ungafuni ukwenza lutho, futhi ingqondo yakho ingase ingabi nalutho. Ngakho-ke, ukwengeza inani elifanele lenyama yenkomo ekudleni kwakho kuzosiza ukuvimbela ukuthi le anemia ingakhuli.
Ukungavikeleki komzimba kanye nokuphulukiswa kwamanxeba
Inyama yenkomo icebile nge-zinc, iminerali ebalulekile emizimbeni yethu. I-zinc isebenza njengomshini omncane osiza imizimba yethu ukuthi ipholise amanxeba ngokushesha. I-zinc futhi isiza ukugcina amasosha omzimba ethu eqinile futhi isivikele ezifweni. I-zinc ibaluleke kakhulu ezinganeni ezikhulayo kanye nabantu abadala abasebasha.
Ukusebenza kwemisipha
Amaprotheni okwakha, ukuqinisa, nokugcina imisipha yethuKuyinto ebaluleke kakhulu. Imisipha yethu yonakaliswa umsebenzi esiwenza nsuku zonke. Amaphrotheni alungisa umonakalo futhi akhe kabusha imisipha. Uma ungumuntu ozivocavocayo, ikakhulukazi uma uya ejimini futhi uphakamise izinsimbi, iphrotheni iyadingeka ngempela ekukhuleni kwemisipha. Ngisho nenyama yenkomo encane inganikeza ingxenye ebalulekile yesidingo sansuku zonke sephrotheni. Lokhu kusiza ukuvimbela ukulahleka kwemisipha njengoba ukhula, ikakhulukazi kubantu abangaphezu kweminyaka engu-55.
Ingakanani inani lokudla okunempilo lenyama yenkomo?
Inani lokudla okunomsoco lingahluka kancane kuye ngokuthi uyipheka kanjani inyama yenkomo. Kodwa ngokuvamile, lezi izithako ezitholakala cishe kumagremu angu-85 enyama yenkomo ephekiwe kahle (okucishe kube yinani elifanayo ne-patty evamile ye-burger).
| Isigaba sezakhamzimba | Usayizi |
|---|---|
| Amakhalori | Cishe ngo-179 |
| Amaprotheni | Cishe amagremu angu-22 |
| Amafutha | Cishe amagremu ayi-9 |
| Ama-carbohydrate | Amagremu angu-0 |
| I-Fiber | Amagremu angu-0 |
Ngaphezu kwalokho, inyama yenkomo iqukethe amavithamini namaminerali alandelayo:
- I-Phosphorus
- I-Vitamin B3 (i-Vitamin B3)`
- I-Vitamin B6 (i-Vitamin B6)`
- I-Vitamin B12 `(I-Vitamin B12)`
- I-Zinc
Into ebalulekile ukuthi, zonke lezi zinzuzo zitholakala kuphela uma udla inani elifanele.Kunconywa ukudla inyama yenkomo engaba amagremu angu-85 ngesidlo ngasinye. Ngenxa yezingozi zempilo ezihlobene nenyama ebomvu, kubaluleke kakhulu ukunciphisa leli nani.
Ngakho-ke uyilungisa kanjani inyama yenkomo ngendlela enempilo?
Kulungile, manje cishe uzibuza ukuthi unganciphisa kanjani i-cholesterol namafutha kodwa uthole konke okuhle kwenyama yenkomo. Kunezinto ezimbalwa ezilula ongazenza ukuze wenze lokho.
1. Khetha inyama engenamafutha amaningi: Uma uya esitolo, funa inyama ebhalwe ukuthi “engenamafutha amaningi” noma “engenamafutha amaningi.” Ngaphandle kwalokho, khetha inyama encane enamafutha amhlophe abonakalayo amancane ngangokunokwenzeka.
2. Susa amafutha abonakalayo: Ngaphambi kokuba uqale ukupheka, sebenzisa ummese ukuze usike wonke amafutha abonakalayo enyameni. Njengoba upheka, iningi lamafutha asele lizoncibilika.
3. Khetha indlela enhle yokupheka: Ukuyosa inyama yenkomo, ukuyiyosa, noma ukuyibilisa kungcono kunokuyithosa ngamafutha. Lokhu kungenxa yokuthi inyama ibekwe epanini, okuvumela amafutha ukuthi awe. Lokhu kusho ukuthi inyama inamafutha amancane okufanele imunce.
Nazi ezinye izindlela ongazizama:
- Yenza i-marinade enamafutha amancane ngezinto ezifana nejusi likalamula kanye nesoso likasoya, unamathisele inyama kuyo isikhashana, bese uyibhaka kuhhavini.
- Gcoba izinongo ezifana nopelepele, i-cumin, ne-turmeric enyameni bese uyigrila.
- Sika inyama yenkomo ibe yizicucu ezincane bese uyinamathisela kuma-skewer, uyishintshe nemifino oyithandayo (u-anyanisi, utamatisi, kanye nopelepele) ukuze wenze ama-skewer enyama amnandi (ama-kabob).
- Rosa inyama yonke kuhhavini ngosawoti, upelepele, kanye nezinye zezinongo ozithandayo.
Umlayezo Wokuya Nawe Ekhaya
- Inyama yenkomo iwukudla okucebile ngezakhamzimba ezifana namaprotheni, insimbi kanye ne-zinc.
- Kodwa-ke, kubalulekile ukuyidla ngokulinganisela, njengoba ukuyidla ngokweqile kungaholela ezinkingeni zempilo ezifana nesifo senhliziyo.
- Uma uthenga inyama yenkomo, qiniseka ukuthi ukhetha inyama eqoshiwe engenamafutha amaningi . Sika noma yimaphi amafutha abonakalayo ngaphambi kokupheka.
- Sebenzisa izindlela zokupheka ezinempilo njengokuthosa nokuthosa esikhundleni sokuthosa.
- Uma une-cholesterol ephezulu, isifo senhliziyo, noma ezinye izinkinga zempilo, khuluma nodokotela wakho njalo ngaphambi kokufaka inyama yenkomo ekudleni kwakho.
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