Izinzuzo zezempilo zenkukhu: Ake sithole ngokuqinisekile!

Inkukhu iwukudla okubalulekile emakhaya ethu, akunjalo? Kungakhathaliseki ukuthi kusemini, isidlo sakusihlwa, noma ephathini, iyodwa kakhulu ngaphandle kwe-chicken curry noma i-chicken devil. Imnandi kangakanani le nkukhu esiyidla nsuku zonke? Abanye bathi imnandi, abanye bathi ayimnandi ngenxa yezinto ezifana ne-cholesterol. Ngakho-ke liyini iqiniso? Ake sixoxe ngalokhu namuhla, ngqo, kalula.

Ingabe zonke izingxenye zenkukhu ziphilile ngokulinganayo?

Lona umbuzo abantu abaningi abanawo. Impendulo ithi, cha . Izingxenye ezahlukene zenkukhu zinezakhamzimba ezahlukene.

Kalula nje, izingxenye ezimhlophe njengenyama yebele ziphansi ngamakhalori namafutha, kuyilapho izingxenye ezimnyama njengezinqe namaphiko ziphezulu ngamakhalori namafutha.

Ngaphezu kwalokho, indlela opheka ngayo inkukhu nayo ibaluleke kakhulu. Ukuyidla unesikhumba futhi uyithosa kakhulu kungangeza amafutha agcwele angenampilo. Ngakho-ke uma unquma ukudla inkukhu esikhundleni senyama ebomvu, ukukhetha okungcono nokunempilo isifuba senkukhu esingenasikhumba .

Yiziphi izinzuzo eziyinhloko zokudla inkukhu?

Inkukhu iwukudla okunomsoco ngempela uma ikhethwe futhi iphekwe kahle. Nazi ezinye zezinzuzo zayo ezibalulekile.

1. Kwamathambo nemisipha eqinile

Iphrotheni engenamafutha enkukhu iwumthombo omuhle kakhulu wama -amino acid . Imizimba yethu isebenzisa lawa ma-amino acid ukwakha izicubu zemisipha. Lokhu kubaluleke kakhulu ekugcineni imisipha iqinile njengoba siguga. Ucwaningo lukhombisile ukuthi ukudla amaprotheni amaningi kusiza ukugcina ubuningi bamaminerali emathanjeni . Lokhu kusho ukuthi ukudla inkukhu kungasiza ekwakheni imisipha eqinile kanye namathambo anempilo. Lokhu kungasiza futhi ekunciphiseni umonakalo obangelwa yizifo nezingozi ezifana ne -osteoporosis .

2. Ukulawula isisindo kanye nempilo yenhliziyo

Ucwaningo lubonisa ukuthi ukudla amagremu angu-25-30 eprotheyini ngokudla ngakunye kungasisiza sizizwe sisuthi . Lokhu kusho ukuthi noma singadla kancane, sizizwa sisuthi, okusisiza silawule ukudla kwethu ngokweqile. Lokhu kungaba usizo kakhulu ekulawuleni isisindo .

Ukugcina isisindo esinempilo kuhlobene ngqo nempilo yenhliziyo. Kusiza ukulawula izici eziyingozi zesifo senhliziyo, njengamazinga aphezulu e-triglyceride kanye nomfutho wegazi ophakeme.

3. Ukuthuthukisa inhlalakahle yengqondo

Inkukhu iqukethe i-amino acid ebizwa ngokuthi i-tryptophan . Lokhu kuyisandulela se-serotonin ebuchosheni bethu.Kuhlobene nokwenyuka kwamazinga. I-Serotonin yaziwa njenge-hormone "yokuzizwa kahle" esenza sijabule. Impela, ngeke uzizwe kahle ngokushesha ngemva kokudla inkukhu. Kodwa ucwaningo lubonisa ukuthi ukuyidla njalo kungasiza ekwandiseni amazinga e-serotonin ngezinga elithile.

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Uma sikhuluma ngenani lokudla okunempilo...

Inkukhu iwukudla okunephrotheni okusezingeni eliphezulu okunamafutha aphansi (ikakhulukazi inyama yebele). Ngaphezu kwamaprotheni, inkukhu iqukethe nalezi zakhamzimba:

• I-Vitamin B12
• I-Choline
• I-Zinc
• Insimbi
• Ithusi

Ake sibheke inani lokudla okunempilo elingamagremu ayi-100 ebele lenkukhu elingaphekiwe, elingenasikhumba.

Qaphela lezi zinto uma udla inkukhu!

Kungakhathaliseki ukuthi inkukhu inhle kangakanani, kunezinto ezimbalwa okufanele uziqaphele.

1. Qaphela usayizi wesabelo sakho: Ukudla okunconywayo kwamaprotheni nsuku zonke kuphakathi kwamagremu angu-50-170. Lokho kusho ukuthi uma udla into efana nenkukhu, ucezu olulingana nesandla sakho ngesikhathi lulungile. Kodwa-ke, umuntu ophila impilo esebenzayo nokuzivocavoca umzimba angase adinge okwengeziwe.

2. Ukuphepha Kokudla kubaluleke kakhulu:Lokhu kuyinto ebaluleke kakhulu. Uma inkukhu ingagcinwanga futhi ingaphekwanga kahle, ingabangela izifo eziyingozi ezibangelwa ukudla. Qaphela kakhulu ngokungcoliswa okuhlukahlukene . Okusho ukuthi, ukusebenzisa ibhodi lokusika elifanayo nenkukhu eluhlaza, ukusika isaladi ngommese ofanayo, noma ukuthinta okunye ukudla ngesandla esifanayo esiphathe inyama eluhlaza kungasakaza amagciwane ayingozi.

3. Qaphela i-cholesterol: Ngisho noma kuyinyama enamafutha amancane, inkukhu isenayo i-cholesterol ethile. Uma usuvele une-cholesterol ephezulu noma usengozini yesifo senhliziyo, kubalulekile ukukhuluma nodokotela wakho ngokudla okufanele.

Lena indlela yokulungisa nokupheka inkukhu kahle.

Landela lezi zinyathelo ukuqinisekisa ukuphepha kokudla.

Inkukhu encibilikisayo

Beka inkukhu esiqandisini zingakapheli amahora amabili uyithengile. Uma ungeke uyipheke zingakapheli izinsuku ezimbili, yibeke esiqandisini. Kunezindlela eziningana zokuncibilikisa inyama eqandisiwe:

• Yikhiphe efrijini amahora angama-24 ngaphambi kokupheka bese uyibeka esiqandisini esivamile.
• Faka esikhwameni esingangeni manzi bese ucwilisa esitsheni samanzi abandayo. Shintsha amanzi njalo ngemizuzu engama-30.
• Sebenzisa isethingi ethi 'defrost' ku-microwave yakho. Kodwa-ke, uma uyincibilikisa ngale ndlela, kufanele uyipheke ngokushesha.

Okubaluleke kakhulu: Ungalokothi uncibilikise inkukhu ekushiseni kwegumbi ekhishini. Lokhu kwandisa ingozi yokukhula kwamagciwane.

Ukupheka kahle

Uma upheka inkukhu, izinga lokushisa langaphakathi libaluleke kakhulu kunesikhathi. Izinga lokushisa lengxenye ejiyile yenkukhu kufanele lifinyelele ku -165° Fahrenheit (74° Celsius) ngaphambi kokuba ilungele ukudliwa. Kungcono ukusebenzisa i-thermometer yokudla ukukala lokhu. Ungavumeli i-thermometer ithinte ithambo.

Uma ubhaka kuhhavini, khumbula lezi zikhathi:

Izindlela eziningana zokudla okumnandi

• Kubilisiwe futhi kugayiwe njengesaladi.
• Kuyosiwe noma kuphekwe nge-steamed ngerayisi.
• Kusikiwe kube yisandwich.
• Sika zibe yizicucu ezincane ukuze wenze i-pasta.
• Njengesimbozo esinesinkwa.