Ingulube ukudla abaningi bethu abakujabulelayo ukukudla, ikakhulukazi ngezikhathi zemikhosi. Kodwa-ke, sivame ukuzwa izindaba ezinjengokuthi "ukudla ingulube akukuhle emzimbeni," "kwandisa i-cholesterol." Ngakho-ke ingabe ingulube ilungele umzimba ngempela? Noma ingabe imbi? Ungase udideke ngenxa yemibono ehlukene ngalokhu. Kulungile, ngakho-ke namuhla sizokhuluma ngalokhu ngokucacile nangokulula.
Ingabe ingulube iwuhlobo "lwenyama ebomvu"?
Nakuba ingulube ivame ukubizwa ngokuthi "enye inyama emhlophe," ngokwesayensi , ingulube uhlobo lwenyama ebomvu, njengenyama yenkomo nembuzi. Kudingeka sikuqonde lokhu kuqala.
Nakuba abantu abaningi emhlabeni wonke bedla ingulube, ezinye izinkolo, njenge-Islam kanye nobuJuda, ziyakwenqabela ukudliwa kwengulube. Ngenxa yokuthi uhlobo lwenyama ebomvu, kunombono ojwayelekile wokuthi ingulube ayiphilile. Kodwa-ke, uma siyikhetha kahle, siyipheka kahle, futhi siyidla ngokulinganisela, ingulube ingaba ukudla okunempilo kakhulu. Cabanga ngakho, ucezu lwengulube olukhethwe kahle (ingulube ethambile) lungaba luncane njengesifuba senkukhu.
Ake sibheke ukudla okunomsoco okuqukethwe engulubeni.
Ingulube akuyona nje isidlo esimnandi, futhi iwumthombo omuhle wokudla okunomsoco. Ake sibone ukuthi amagremu ayi-100 engulube ephekiwe aquketheni.
| Izakhamzimba | Inani (Inani ku-100g) |
|---|---|
| Amakhalori | 297 |
| Amaprotheni | Amagremu angu-25.7 |
| Amafutha | Amagremu angu-20.8 |
| Ama-carbohydrate | Amagremu angu-0 |
| I-Fiber | Amagremu angu-0 |
Ngaphezu kwalokhu, ingulube ingumthombo omuhle wamavithamini namaminerali amaningi abalulekile emzimbeni wethu.
- Amaprotheni: Acebile ngamaprotheni asezingeni eliphezulu.
- Amavithamini e-B: I-Thiamine (i-Vitamin B1) , i-Niacin (i-Vitamin B3) , i-Vitamin B6 kanye ne-Vitamin B12 ziningi kakhulu. Eqinisweni, ingulube iqukethe i-thiamine eningi kunezinye inyama ebomvu njengenyama yenkomo nembuzi. Lawa mavithamini e-B abalulekile ekukhiqizweni kwamaseli egazi lethu kanye nokusebenza kobuchopho.
- Insimbi: Ingulube iwumthombo omuhle kakhulu wensimbi, ikakhulukazi insimbi ye-heme, emuncwa kalula yimizimba yethu.
- I-Zinc: I-Zinc ibaluleke kakhulu ekuqiniseni amasosha omzimba.
- I-Selenium: I-Selenium ibalulekile ekusebenzeni kahle kwendlala yethu yegilo. Ingcezu yengulube ephekiwe kahle ingahlinzeka cishe ngazo zonke izidingo zethu zansuku zonke ze-selenium.
Ziyini izinzuzo zempilo zokudla ingulube?
Ngenxa yezakhiwo zokudla esixoxe ngazo ekuqaleni, singathola izinzuzo eziningana zezempilo ngokufaka ingulube elungiselelwe kahle, enamafutha amancane ekudleni kwethu ngokulinganisela.
Ukugcinwa nokukhula kwemisipha
Iphrotheni esezingeni eliphezulu engulubeni ingenye yezithako ezinhle kakhulu zokwakha imisipha emisha emizimbeni yethu. Njengoba siguga, imisipha yethu iyancipha ngokwemvelo. Uma lesi simo siba sibi kakhulu, singaholela ngisho nasesimeni esibizwa ngokuthi i-sarcopenia . Lokhu kuwukuchitha imisipha ngokweqile.
Ngaphezu kwendlela yokuphila enempilo (kufaka phakathi ukuzivocavoca umzimba), ukudla umthombo wamaprotheni amaningi njengengulube kungasiza ekuvimbeleni noma ekubambezeleni ukuqala kwe-sarcopenia. Kuphinde kusize ekulondolozeni imisipha enempilo osunayo kakade.
Ukusebenza kwemisipha okuthuthukisiwe
Ingulube iqukethe i-amino acid ebizwa ngokuthi i-beta-alanine . Lokhu kusiza umzimba wethu ukukhiqiza i-compound ebizwa ngokuthi i-carnosine . I-Carnosine ibaluleke kakhulu ekusebenzeni kwemisipha.
Ucwaningo luthole ukuthi ukuthatha izithasiselo ze-beta-alanine amasonto angu-4-10 kwandisa amazinga e-carnosine yemisipha ngo-40-80%. Lokhu kwanda kwezinga le-carnosine kucatshangwa ukuthi kuhlobene neqiniso lokuthi abantuKutholakale nokuthi kuhlotshaniswa nokuncipha kokukhathala kanye nokusebenza kwemisipha okwandisiwe.
Masiqaphele nezingozi zokudla ingulube.
Kanye nezinzuzo, kunezinye izingozi okudingeka siziqaphele lapho sidla ingulube. Uma sizazi lezi, singayijabulela ingulube ngokuphephile.
I-Sodium (Usawoti) kanye namafutha agcwele
Nakuba ingulube inempilo, eminye imikhiqizo yengulube ingaba ne-sodium eningi (usawoti) namafutha agcwele . Zombili lezi zinto kudingeka sizilawule ekudleni okunempilo. Lokhu kuvame kakhulu emikhiqizweni yengulube elungisiwe/ecutshungulwe njengebhekoni, amasoseji, ne-ham.
Uma kufanele ulawule ukudla kwakho usawoti ngenxa yezimo ezifana nomfutho wegazi ophakeme noma isifo senhliziyo, khetha inyama yengulube engenamafutha amaningi, engacutshungulwanga noma nini lapho kungenzeka. Uma uya esitolo, kuwukuhlakanipha ukukhetha inyama yengulube engenamafutha amaningi, emhlophe.
Futhi, indlela opheka ngayo ingulube ithinta okuqukethwe kwamafutha. Esikhundleni sokuthosa ngokujulile, sebenzisa izindlela ezifana nokuyosa, ukuyosa, noma ukubhaka .
Izifo ezibangelwa yizinambuzane
Yile nto okudingeka sikhathazeke kakhulu ngayo. Ukudla inyama yengulube eluhlaza noma engaphekiwe kahle kungabangela izifo ezibangelwa yizinambuzane.
1. I-Pork Tapeworm (i-Taenia solium): Lesi yisilwane esihlala emathunjini ethu. Nakuba isikhathi esiningi singenangozi, kwezinye izimo, amaqanda alezi zibungu angabangela isifo esibizwa ngokuthi i-cysticercosis . Uma lokhu kuthinta ubuchopho, kungabangela izimo ezimbi kakhulu njengesithuthwane.
2. I-Trichinosis: Lokhu ukutheleleka okubangelwa uhlobo lwezikelemu ezizungezile ezibizwa ngokuthi i-Trichinella . Nakuba izimpawu zivame ukuba zincane (umkhuhlane, ubuhlungu bemisipha, uhudo), ngezinye izikhathi kungaba yingozi, ikakhulukazi kubantu asebekhulile.
Indlela engcono kakhulu newukuphela kwayo yokuzivikela kulokhu ukupheka inyama yengulube kahle. Pheka inyama ize iphekwe ngokuphelele futhi ingasaphinki ngaphakathi. Uma kungenzeka, kuphephile ukusebenzisa i-thermometer yenyama ukuhlola ukuthi izinga lokushisa langaphakathi liphezulu ngokwanele ukubulala izimuncagazi namagciwane.
Umlayezo Wokuya Nawe Ekhaya
- Ingulube uhlobo lwenyama ebomvu ecebile ngezakhamzimba ezifana namaprotheni, i-vithamini B, insimbi kanye ne-zinc.
- Ukudla ngokulinganisela kungasiza ekugcineni impilo yemisipha futhi kuthuthukise ukusebenza kahle.
- Khetha njalo izingcezu zengulube ezingenamafutha esikhundleni senyama ecutshunguliwe njengebhekoni nesoseji.
- Gwema ukuthosa kakhulu futhi sebenzisa izindlela zokupheka ezinempilo njengokugaya nokosa.
- Okubaluleke kakhulu: Pheka inyama yengulube kahle futhi kahle ukuze ugweme izifo ezibangelwa yizinambuzane. Gwema ukudla inyama eluhlaza noma engaphekiwe kahle.
- Uma une-high blood pressure, isifo senhliziyo, noma ezinye izinkinga zempilo, kubalulekile ukubonisana nodokotela wakho ngaphambi kokufaka ingulube ekudleni kwakho.
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