Abantu abaninzi bayazibuza ukuba yintoni inyama ayityebi kwaye ewe. Enyanisweni, inyama ayityebi ngolo hlobo. Into ekwenza utyebe yindlela opheka ngayo kunye nento oyikhaphayo. Nangona kunjalo, kukho oogqirha abaninzi abenza into yokuqala xa beqala irejimeni kukuphelisa zonke iintlobo zenyama ebomvu.
Inyama, njengentlanzi, iziqhamo, nemifuno ibalulekile umthombo weprotheyini yomzimba. Ngaphakathi kwenyama, sifumana iindidi ezahlukeneyo ezibonelela ngoluhlu lweeprotheyini ezahlukeneyo kunye neevithamini kunye nokuba ngumthombo obalulekileyo wentsimbi kumzimba.
Inani leekhalori ezinikezelwa yinyama kumzimba iyahluka ukuba iqhotsiweyo, ukuba yosiwe, yosiwa… Into yokuqala ekufuneka siyazi malunga nokuba yeyiphi inyama ebonelela ngenani elikhulu okanye elingaphantsi leekhalori kukwazi zonke iintlobo zenyama.
iintlobo zenyama
Iintlobo zenyama zihlelwa ngokwe amaqela amabini amakhulu:
- Inyama ebomvu
- Iinyama ezimhlophe
Inyama ebomvu
Inyama ebomvu iphuma ikakhulu kwizilwanyana ezanyisayo (kunye nezinye iindidi zeentaka) kwaye ine imbonakalo ebomvu ngaphambi kokupheka kwaye, kuxhomekeke kwinqanaba lokupheka, ungayigcina ngokuyinxenye.
Enyanisweni, inyama phambi kokuba inqaku likhomba inani eliphezulu leeprotheyini kunye neevithamini kunenyama ephekwe kakuhle (khumbula ukuba izilwanyana ezidla inyama aziyipheki inyama).
Olu hlobo lwenyama, kuxhomekeke kumntu ngamnye, pBanokuba ngaphezulu okanye ngaphantsi kwempilo, ekubeni bavelisa i-uric acid, ngenxa yee-purines ezibandakanya olu hlobo lwenyama.
Ukuba unesifo se-uric acid, into yokuqala ugqirha uncoma kukuphelisa zonke iintlobo zenyama ebomvu ekutyeni kwakho.
Inyama emhlophe
Inyama emhlophe ivela ikakhulu kwizilwanyana ezinemilenze emibini. Ngokwemveli bekuhlala kunjalo ezinxulumene nodidi olunempilo lokutya kuba ayibandakanyi ii-purines eziguqulwa zibe uric acid.
Umzimba uyatya kwaye inkqubo ngokulula ngakumbi olu hlobo lwenyama, ngoko abanzima kakhulu. Inkukhu, umvundla, i-turkey ziintlobo eziqhelekileyo zenyama emhlophe.
Iindidi zamafutha
Nangona kukho iintlobo ezahlukeneyo zamafutha, sinokuzidibanisa zibe ngamaqela ama-2 amakhulu: Izele e engaqinisekanga. Amafutha zizondlo ezifunwa ngumzimba wethu, nangona isoloko inxulumene nokutya okungenakulinganisela.
Iintlobo ngeentlobo zamafutha zifumaneka kuninzi lokutya esikutyayo. I eyona mithombo ityebileyo yokutya yamafutha ahluthayo yinyama kunye neemveliso zobisi.
Nangona ezinye ukutya basempilweni kunabanye, indlela inyama nganye elungiswa ngayo kwaye ihanjiswe ngayo inokuchaphazela igalelo layo ekuthathweni kwamafutha imihla ngemihla.
Amafutha agcwalisiweyo
Amafutha ahluthayo afumaneka ikakhulu kwi izilwanyana kunye neemveliso ezithathwe njengetshizi, ubisi, iyogathi…Singafumana nolu hlobo lwamafutha kwii-oyile ezingezizo i-olive ezidla ngokusetyenziswa ukwenza iipastries kwimizi-mveliso.
Ukutya okuphezulu kwamafutha ahluthayo kunokubangela ukuba i-cholesterol emzimbeni wethu inyuke kwaye iphele ngokuvala imithambo. Ngaba amanqatha ahluthayo angalunganga? Hayi, ukuba nje isetyenziswe ngokumodareyitha.
Amafutha angaqinisekiswanga
ukuba ukunciphisa amanqanaba e-cholesterol, kwaye ngaloo ndlela ugweme ubungozi obunayo kumzimba, kufuneka sidibanise ukusetyenziswa kunye nokutya okubandakanya amafutha angaxutywanga.
Ngaphakathi kwamafutha angaxutywanga, sinokufumana iindidi ezimbini: ukumelwa y polyunsaturated.
Amafutha eMonounsaturated
El ioli yeoli, iiavokhado, amandongomane kukutya okusinceda sigcine i-cholesterol.
Amafutha ePolyunsaturated
ioli kajongilanga, kunye intlanzi kunye nokutya kwaselwandle Ziyimveliso ebalulekileyo ngamafutha e-polyunsaturated nawo anceda ukunciphisa amanqanaba e-cholesterol.
Indlela yokupheka inyama ukuze ingatyebi
Xa ukhetha indlela yokupheka, khumbula ukuqhotsa kufuna ukongeza amafutha (ioyile, amafutha engulube, ibhotolo), ngelixa ukuba uyabhaka okanye upheke kwi-grill okanye kwi-barbecue awufaki amafutha angaphezulu.
Naziphi na iziqholo ozongeza enyameni ngaphambi kokuba uyitye, iya kutshintsha ixabiso layo lesondlo, ukongeza i-carbohydrates, amafutha, ityuwa, iswekile emzimbeni wethu, ukuvelisa inani elikhulu leekhalori.
Yeyiphi inyama ekwenza utyebe
Inyama yenkomo
Ukuba ufuna ukuphepha ukusetyenziswa kwamafutha agcweleyo, inyama yenkomo (inyama ebomvu) kufuneka igwenywe kangangoko kunokwenzeka. Noko ke, ngaphakathi kwenkomo, yonke inyama leyo inikeza kuthi akanalo umlinganiselo ofanayo wamafutha ahluthayo.
Xa uyokuthenga inyama, buza unosilarha wakho okanye ufunde ileyibhile kakuhle kuba iya kukunika ulwazi malunga nesixa samafutha ahluthayo wexabiso lesondlo.
Inyama yenkomo ibhityile; yenziwe yimicu yezihlunu Ubukhulu becala, zibandakanya amanqatha amancinci kwaye zibonelela ngesixa esikhulu seprotheyini.
Isagqumatheolo
Okwesithathu yenye yeentlobo zenyama ebomvu ukuba umthamo omncinci wamafutha ahluthayo ubandakanya. Kwi-roasts kunye ne-barbecues ngumthombo obalaseleyo weprotheyini yomzimba, kulula ukuyilungisa kwaye akuyimfuneko ukongeza naluphi na uhlobo lwesosi.
Ingulube
Inyama yehagu ngumthombo obalulekileyo inyama ebilayo kwaye lukhetho oluhle kakhulu ukuba udiniwe kukutya inyama emhlophe. Kanye njengaxa uthenga inyama yenkomo, cela unosilarha ngezona ndawo zibhityileyo zocingo.
Yiphephe imveliso esetyenziwe ngocingo ekubeni zinamafutha amaninzi, singasathethi ke ngomlinganiselo omkhulu wetyuwa nezinye izongezo eziquka amafutha ahluthayo.
Igusha
Imvana ikwangumthombo otyebileyo weprotheyini ebhityileyo, kunye neevithamini ezininzi ezibalulekileyo kunye neeminerali. Olunye uphawu oluphambili lwetakane kukuba cidityaniswe kakuhle neentlobo ngeentlobo zeencasa inomdla njengeminti, i-citrus, izongezo ezifaka umthamo wamafutha ahluthayo abandakanya olu hlobo lwenyama.
Inyama yentaka
Inyama yenkukhu, inyama emhlophe, ngumthombo wamafutha ahluthayo emzimbeni, kodwa kumlinganiselo omncinci kunenyama ebomvu, kungoko luhlobo lwenyama ekhuthazwa kakhulu ngoogqirha xa kufikwa ekutyeni.
La Inyama yomvundlaNangona ingeyiyo intaka, ikwangaphakathi kweqela lenyama emhlophe, ke ukuba udiniwe ukutya inkukhu kunye neturkey, unokuzama le nyama imnandi.
ukuba uyadinwa yitya inyama, unako zama ezinye iindlela ezinomdla ezifana neentlanzi.