Kana zvasvika pakuronga kudya kwako, unogona kunzwa usina chokwadi nezveprotein yekusarudza. Iwe unoda kuzviita iwe steak, asi unoyeuchidzwa pakarepo nezvenhau dzichangoburwa dzekuti nyama tsvuku yakashata kune hutano hwako.
Chokwadi ndechekuti mhando yenyama iyi yagara ichizivikanwa seyakanaka mapuroteni, uye tinoziva kuti vatambi vanoda mapuroteni. Vanoziva vanoti haina hutano nekuti ine a yakakwirira mumafuta akazara. Kudya kudya kwakawanda mumafuta akazara kunogona kutungamirira kune a cholesterol yakawanda uye zvinokuisa panjodzi yechirwere chemoyo, saka dzivisa kana uchikwanisa.
Sainzi inofungei?
Skena nzira yenyama pane chero supermarket uye iwe unowana mitsara nemitsara yemaburger, ribeyes, T-bones, nezvimwe. Kutaura zvazviri, avhareji yeAmerica inodya 4 yezvokudya zvenyama tsvuku pavhiki (asi 5% yevanhu vanodya kanenge kaviri pazuva), maererano nemushumo kubva kuCenters for Disease Control and Prevention (CDC).
Asi sainzi yakabatanidza kudyiwa kwenyama tsvuku nguva dzose ne kukura kwezvinetso zvehutano zvisingaperizvakadai sehosha yemwoyo, kenza, uye kunyange kufa nguva isati yakwana. Imwe ongororo yakatarisa vakadzi vanopfuura 13.000 XNUMX uye kuti vaidya kangani nyama yerudzi urwu. Migumisiro yakaratidza izvozvo vakadzi vaidya nyama tsvuku kanopfuura katatu pavhiki vaiva nengozi huru yechirwere chemwoyo. (Zvakakosha kuziva kuti izvi zvidzidzo zvekucherechedza zvinoratidza kuwirirana, kwete kukonzeresa, uye hazviwanzo verengera mamwe mararamiro, akadai sekuputa, kunwa, uye kuita zvemuviri.)
Dzimwe nyama, kunyanya kana dzakagadzirwa se masoseji emombe uye nyama inonaka, ane mafuta akazara uye macalorie, uye anogona kuva necarcinogenic (inokonzera kenza) nitrate, iyo yaunofanira kudzivisa kana zvichiita. Chimwe chidzidzo, chakabudiswa muAmerican Journal of Clinical Nutrition, chakawana kuti nyama tsvuku (uye nyama chena) yakawedzera mazinga eLDL, kana "cholesterol yakaipa," kana ichienzaniswa nekudya kwemiti.
Kunyange zvazvo zviri nyore kuona migumisiro yakaita seyi uye uchida kucheka nyama yose tsvuku zvakanaka, ndezvechokwadi mhando uye hukuru zvemasevhisi aunodya. Pfungwa isiriyo ndeyekufunga kuti kudya nyama tsvuku kwakafanana nekudya 500-giramu ribeye maringe ne80-gram steak. Kusarudza chikafu chine hutano chenyama muhukuru hwakakodzera hwekushumira (80 magiramu enyama yakaonda yakabikwa, maererano neAmerican Heart Association (AHA)) ichava nechokwadi chokuti iwe unowana mapuroteni anobatsira enyama tsvuku pasina kupfuura.
Muchokwadi, izvo BOLD studio, rakabudiswa muThe American Journal of Clinical Nutrition, yakaratidza kuti 100 magiramu emombe yakaonda pazuva yakanyatsobatsira kuderedza huwandu uye LDL (yakaipa) cholesterol mazinga muvadzidzi vekudzidza. Migumisiro yakafanana yakawanikwa apo vatori vechikamu vakadya 120 gramu ye nyama yakaonda pazuva.
Zvakakosha kuziva kuti kana uchienzanisa magiramu ehuku nenyama yemombe yakaonda, huku ine magiramu matatu emafuta uye 3 magiramu emafuta akazara; nepo nyama yemombe ine magiramu mana emafuta uye magiramu 0 emafuta akazara. Izvo chaizvo zvinouya pakusarudza yakaonda kucheka nyama yemombe uye kudya yakakodzera saizi yekushumira.
Kune zvinopfuura makumi maviri nepfumbamwe zvicherwa zvine hutano zvenyama tsvuku, iyo inowanzova nemashoko okuti "round", "loin" kana "sirloin" pasuru. Aya machekwa akaonda enyama tsvuku ane 10 zvinokosha zvinovaka muviri zvinosanganisira mapuroteni, iron, zingi, phosphorus, niacin, riboflavin, choline, selenium, uye mavhitaminzi B6 uye B12.
Ndinofunga mabhenefiti makuru ndiwo mapuroteni, iron uye B12 zvirimo. Protein inobatsira nekupora kwemhasuru mushure mekuita maekisesaizi, izvo zvinogona kubatsira mukusimbisa kuita. Mukuwedzera, kune vatambi, nyama yemombe ine zvakasiyana-siyana zvekudya zvinogona kubatsira kuvandudza kushanda. Zvokudya zvinowanikwa munyama yemombe, zvakadai sesimbi, zvinobatsira kutakura okisijeni kumaseru emhasuru, izvo zvinogona kubatsira kutsigira huwandu hwesimba panguva yekurovedza muviri. Selenium yakasimba antioxidant inobatsira pakupora uye inobatsira immune system kutiza chirwere uye kurwara.
Iron uye vhitamini B12 yakakosha kune simba uye kukura, uye iron iri munyama inonyura kupfuura iron iri muzvirimwa. Ramba uchifunga kuti iwe unogona zvakare kuwana mapuroteni kubva kuhuku, hove, mazai, uye akawanda mapuroteni-anodyarwa kana iwe uchida kucheka kumashure kwehutano hwako pachako kana maonero ezvakatipoteredza.
Zvine ngozi here kudya nyama tsvuku?
Nyama dzvuku haisi yehutano husina kunaka uye inogona kuva chikamu chekudya kwemutambi ane hutano, chero bedzi iwe uchiomerera kune yakarurama chikamu hukuru uye kucheka. Zvakakosha kucherechedza kuti migumisiro yakaipa inogona kubva pakunyanya kushandiswa kwezvokudya chero kupi zvako. Kurudziro yeAHA yekushandiswa kwezuva nezuva kwemafuta akazara ndeye 5 kusvika 6% kana mashoma emakoriyumu akazara, saka mafuta anowanikwa mukupa nyama yemombe (inenge 4 g mukucheka kwenyama yakaonda) inokwana muchikamu ichocho.
sirloin cuts uye dzakatenderedza ndidzo dzakaonda, asi unogonawo kuwana nyama yemombe yakaonda. Uye nyama yemombe inogona kubikwa nenzira dzinoverengeka dzine utano, dzakadai se bika, sauté uye grill.
Kunyangwe iwe uchigona kuwana mapuroteni kubva kwakasiyana-siyana zvekudya, hapana imwe protein inotakura iyo inovaka pack kupfuura yemombe. Zvakare, kuti uwane huwandu hwakafanana hweprotein inowanikwa mumagiramu makumi mashanu enyama tsvuku, unofanirwa kudya makapu matatu equinoa kana zvipunu zvitanhatu zvepeanut butter, inodarika katatu huwandu hwemacalorie anowanikwa mune imwe kushumira. nyama.
Kudya kweMediterranean kunotsigirawo kudyiwa kwenyama tsvuku kamwechete kana kaviri pavhiki, uye inogara iri imwe yezvokudya zvine utano.