Baningi abantu abazibuza ukuthi yini inyama ayikhuluphali nokuthi yebo. Eqinisweni, inyama ayikhuluphali kanjalo. Okukwenza ukhuluphale yindlela opheka ngayo kanye nalokho okukuphelezelayo. Noma kunjalo, kunodokotela abaningi abenza into yokuqala lapho beqala irejimeni ukuqeda zonke izinhlobo zenyama ebomvu.
Inyama, njengenhlanzi, izithelo, nemifino, ibalulekile umthombo wamaprotheni womzimba. Ngaphakathi kwenyama, sithola izinhlobo ezahlukene ezihlinzeka ngochungechunge lwamaprotheni namavithamini ahlukene kanye nokuba umthombo obalulekile wensimbi emzimbeni.
Inani lama-kilojoule anikezwa inyama emzimbeni kuyahluka uma kuthosiwe, uma kugazingiwe, kuthosiwe… Into yokuqala okufanele siyazi mayelana nokuthi iyiphi inyama enikeza inani elikhulu noma elincane lamakholori ukwazi zonke izinhlobo zenyama.
izinhlobo zenyama
Izinhlobo zenyama zihlukaniswa amaqembu amabili amakhulu:
- Inyama ebomvu
- Inyama emhlophe
Inyama ebomvu
Inyama ebomvu ivela ikakhulukazi ezilwaneni ezincelisayo (nezinye izinhlobo zezinyoni) futhi ine ukubukeka okubomvu ngaphambi kokupheka futhi, ngokuya ngezinga lokupheka, ungaligcina ngokwengxenye.
Eqinisweni, inyama ngaphambi amaphuzu iphuzu inani eliphezulu lamaprotheni namavithamini kunenyama ephekwe kahle (khumbula ukuthi izilwane ezidla inyama aziyipheki inyama).
Lolu hlobo lwenyama, kuye ngomuntu ngamunye, pBangaba nempilo enhle kakhulu, njengoba bekhiqiza i-uric acid, ngenxa yama-purines ahlanganiswa nalolu hlobo lwenyama.
Uma une-uric acid, into yokuqala udokotela ayincomayo ukuqeda zonke izinhlobo zenyama ebomvu ekudleni kwakho.
Inyama emhlophe
Inyama emhlophe ivela ikakhulukazi ezilwaneni ezinemilenze emibili. Ngokwesiko bekulokhu kunjalo okuhambisana nohlobo lokudla okunempilo njengoba ingafaki ama-purines aguqulwa abe uric acid.
Umzimba uyagaya futhi sebenza kalula lolu hlobo lwenyama, ngakho-ke azinzima kakhulu. Inkukhu, unogwaja, i-turkey yizinhlobo ezivame kakhulu zenyama emhlophe.
Izinhlobo zamafutha
Nakuba kunezinhlobo ezahlukene zamafutha, singazihlanganisa zibe ngamaqembu ama-2 amakhulu: igcwele e engenasaturated. Amafutha ayizakhi ezidingwa umzimba wethu, nakuba bekulokhu kuhlobene nokudla okungenakulinganisela.
Izinhlobo ezahlukene zamafutha zitholakala ekudleni okuningi esikudlayo. I Imithombo yokudla ecebile kakhulu yamafutha agcwele inyama kanye nemikhiqizo yobisi.
Nakuba ezinye ukudla banempilo kunabanye, indlela inyama ngayinye ephekwa ngayo futhi ephakwa ngayo ingaba nomthelela ekufakeni kwayo ekudleni kwansuku zonke kwamafutha.
Amafutha aqinisiwe
Amafutha agcwele atholakala kakhulu izilwane kanye nemikhiqizo esuselwe njengoshizi, ubisi, iyogathi… Singathola lolu hlobo lwamafutha emafutheni angewona ama-olive ngokuvamile asetshenziselwa ukwenza amakhekhe ezimboni.
Ukudla okunamafutha amaningi kungabangela ukuthi i-cholesterol emizimbeni yethu inyuke kakhulu futhi igcine ivale imithambo. Ingabe amafutha agcwele amabi? Cha, inqobo nje uma idliwe ngokulinganisela.
Amafutha angagcotshisiwe
para amazinga e-cholesterol aphansi, futhi ngaleyo ndlela sigweme izingozi enazo ngomzimba, kufanele sihlanganise ukusetshenziswa nokudla okuhlanganisa amafutha angenayo i-unsaturated.
Ngaphakathi kwamafutha angagcwalisiwe, singathola izinhlobo ezimbili: kuthuliswa y i-polyunsaturated.
Amafutha we-Monounsaturated
El amafutha e-olive, ukwatapheya, amantongomane awukudla okusisiza ukuthi sigcine i-cholesterol.
Amafutha we-Polyunsaturated
amafutha sunflower, futhi izinhlanzi nezilwane zasolwandle Ziyimikhiqizo ebalulekile enamafutha e-polyunsaturated asiza futhi ukwehlisa amazinga e-cholesterol.
Indlela yokupheka inyama ukuze ingakhuluphali
Lapho ukhetha indlela yokupheka, khumbula ukuthosa kudinga ukwengeza amafutha (amafutha, isinqumelo, ibhotela), kuyilapho uma uyibhaka noma uyipheka ku-grill noma ku-barbecue awuwengezi amafutha engeziwe.
Noma yiziphi izinongo ozifaka enyameni ngaphambi kokuyidla, izoshintsha inani layo lokudla okunempilo, ukwengeza ama-carbohydrate, amafutha, usawoti, ushukela emzimbeni wethu, okukhiqiza inani elikhulu lamakholori.
Inyama enjani eyenza ukhuluphale
Inyama yenkomo
Uma ufuna ukugwema ukusetshenziswa kwamafutha agcwele, inyama yenkomo (inyama ebomvu) kufanele igwenywe ngangokunokwenzeka. Nokho, ngaphakathi kwenkomo, yonke inyama leyo inikeza kithi ayinayo inani elifanayo lamafutha agcwele.
Uma uyothenga inyama, buza ibhusha lakho noma ufunde ilebula kahle njengoba izokunikeza ulwazi mayelana nenani lamafutha agcwele wenani lokudla okunempilo.
Izingxenye zenkomo ezondile, yenziwe ngemicu yemisipha Ngokwezinga elikhulu, afaka amafutha amancane kakhulu futhi anikeze inani elikhulu lamaprotheni.
Inkonyana edliwayo
Eyesithathu ingenye yezinhlobo zenyama ebomvu ukuthi inani elincane lamafutha agcwele lihlanganisa. Ku-roasts kanye nama-barbecues kuwumthombo omuhle kakhulu wamaprotheni omzimba, kulula ukuwulungiselela futhi akudingekile ukwengeza noma yiluphi uhlobo lwesoso.
Ingulube
Ingulube iwumthombo obalulekile we inyama enciphile futhi kuyindlela enhle kakhulu uma ukhathele ukudla inyama emhlophe. Njengalapho uthenga inyama yenkomo, cela ibhusha izingxenye ezondile zothango.
Gwema ifayela le- kocingo kusetshenzwe imikhiqizo njengoba enamafutha amaningi, ingasaphathwa eyesamba esikhulu sikasawoti nezinye izithasiselo ezihlanganisa amafutha agcwele.
Inyama yemvu
Iwundlu liwumthombo ocebile wamaprotheni angenalutho, kanye namavithamini amaningana abalulekile namaminerali. Enye yezimfanelo eziyinhloko zewundlu ukuthi cihambisana kahle nezinhlobonhlobo zama-flavour okuthakazelisayo njenge-mint, i-citrus, izithasiselo ezifaka inani lamafutha agcwele ukuthi lolu hlobo lwenyama luhlanganisa.
Inyama yenyoni
Inyama yenkukhu, inyama emhlophe, ingumthombo wamafutha agcwele umzimba, kodwa ngokwezinga elincane kunenyama ebomvu, yingakho kuwuhlobo lwenyama olutuswa kakhulu odokotela uma kuziwa ekudleni.
La Inyama kanogwajaNaphezu kokungeyona inyoni, futhi ingaphakathi kweqembu lenyama emhlophe, ngakho-ke uma ukhathele ukudla inkukhu ne-turkey, ungazama le nyama emnandi.
uma ukhathala udle inyama, unga zama ezinye izindlela ezithakazelisayo njengezinhlanzi.