Rudo rwehuku runenge rwusina kupera. Huku inowanzokurudzirwa sechinotsiva nyama tsvuku, sezvo yakaderera mumafuta akazara. Pane zvakawanda zvingasarudzwa kana zvasvika kune huku. Inotengeswa yakazara kana muzvikamu semazamu ehuku, zvidya kana mapapiro, asi ndezvipi zvine hutano?
Pasinei nekuwanda kwemazamu ehuku uye madhiri muchikamu chenyama chemasupamaketi, pane chimwe chakachekwa icho vekudya vanosarudza isu tinowedzera kungoro yekutengera: zvidya zvehuku.
Vanhu vazhinji vanonzvenga zvidya zvehuku nekuti zvinoita kunge zvakakora zvakanyanya. Tese takakura tichidya mazamu, saka patinotanga kubika nezvidya zvehuku, unoita senge pave nekachekwa katsva kehuku.
Chii chakanaka pazvidya? Iyo diki, yakasviba kuchekwa kwenyama inohwina mapoinzi makuru pakuumbwa kwayo kwekudya; vanobikawo juicier uye tastier kupfuura nyama chena. Kunyangwe, zviri nani chaizvo pane brisket?
Nutrient Kusiyana
Vamwe vanhu vanofarira kuravira kwenyama yakasviba kune yenyama chena, vachiiona yakanyanya kupfava uye inonaka.
Zvose zvidya nemazamu ehuku zvakanaka mapuroteni akaonda. Zvisinei, zvinosiyana muhuwandu hwemacalorie, mafuta, uye mafuta akazara. Semuenzaniso, 85-ounce yehuku yehuku isina ganda inopa anenge 140 makorikori, 3 magiramu emafuta akazara, uye 1 gramu yemafuta akazara.
Huwandu hwakafanana hwehuku yenyama isina ganda hunogona kupa katatu huwandu hwemafuta ehuwandu hwemagiramu mapfumbamwe emafuta, magiramu matatu emafuta akazara uye 9 macalorie. Musiyano uyu ungasaite kunge wakawanda, asi zvichienderana nehukuru hwekushumira unogona kuwedzera zvakanyanya. Zvisinei, maererano nekudya, chifu chehuku chine mapuroteni akawanda uye mafuta mashoma, asi chidya chinonaka zviri nani.
Iriwo pfungwa yakanaka kutarisa Nutrition Chokwadi label. Zvimwe zvehuku zvinobayiwa nemunyu, izvo zvinobatsira kuti dzisanyorova.
zvakanakira zvidya zvehuku
Pane zvakati wandei zvakanakira kuunza iyi yekucheka mukudya kwakajairika.
Batsira kudzora zvikamu
Kuenzaniswa nemazamu ehuku, zvidya zviduku. Chidya chakajairwa chiri padyo neprotein inokurudzirwa ye70 kusvika 90 magiramu pane zamu rehuku, saka kusarudza chidya pamusoro pezamu inzira iri nyore yekuchengeta saizi yezvikamu zvidiki uye pasi pekutonga.
Mazamu, kune rumwe rutivi, achafanirwa kusarudzwa akachekwa kuita zviputi. Pakadai hatingazive kuti vanorema zvakadii uye taizorasikirwa nekuverengwa kwezvinovaka muviri.
Iwo ane zinc yakawanda
Zvidya zvakazara zinc, zvichipa inenge 70 muzana yakawanda yemaminerari kupfuura mazamu ehuku.
Zinc ndeimwe yemaminerari akakosha mumuviri, anodiwa pakuita kweanopfuura mazana matatu ma enzymes mumuviri, akadai seaya ane chekuita nemetabolism, nerve function uye immune immune, pakati pevamwe.
Ivo vane tastier
Chero ani zvake anoda kubika nezvidya kune yavo yepanyama juiciness uye flavour. kunyange zvakadaro kuonda zvishoma kupfuura mazamu, zvidya zvinogona kubikwa mukati mafuta mashoma uye vanovimba nemafuta avo kuti arambe akanyorova panguva yekubika.
Iwo mamwe mafuta anoitawo kuti zvidya zvehuku zvive nyore kubika nekuti iwe haugone kupfuudza nekuomesa.
kuguta zvakanyanya
Tinoda zvidya zvehuku kune mamwe mafuta anouya nenyama yakasviba. Uye ivo vari kuwedzera kuzadza, kunyange kana iwe uchidya nyama shoma. Iko kugutsikana kwakawedzerwa zvichida kunokonzerwa nechikamu kune mafuta.
Gramu yegiramu, mafuta anopa macalories akawanda pa 9 makorikori pagiremu (zvichienzaniswa nemacarbohydrates uye mapuroteni, ayo anopa macalorie mana pagiremu). Iwo ekuwedzera macalories, mune dzidziso, anofanirwa kuita kuti unzwe wakaguta pane zvishoma. Uyewo, mafuta anogayiwa zvishoma nezvishoma, chimwe chinokonzera kuti awedzere kugutsa.
Uyezve, mamwe marudzi emafuta akaratidzwa kuwedzera kuguta, kuderedza nzara, uye zvinokurudzira mamwe (kwete ose) mahomoni enzara, maererano nekuongorora kwaApril 2009 muThe American Journal of Clinical Nutrition.
mafuta ane hutano
Tarisa nhamba chaidzo uye huwandu hwemafuta akazara muchidya chehuku zvichienzaniswa nezamu: Chidya chakabikwa chine magiramu 70 chine magiramu 14.6 emafuta, nepo zamu rakaenzana rine magiramu 3.5 chete emafuta.
Mazhinji emafuta ari munyama yechidya ndiwo monounsaturated mafuta kana kuti "mafuta akanaka." Zvakadaro, kune akawanda akazara mafuta (anonzi "akaipa mafuta") munyama yehuku chidya kana ichienzaniswa nechena mazamu nyama. Asi mazhinji emafuta akaguta ari muganda rezvidya nemazamu, saka zvese zvaunofanirwa kuita ndezvekuti. tora woenda nazvo ganda risati rabika.
Vanotengeka zvakanyanya
Zvidya zvinowanzova nemutengo wakaderera papaundi, zvichiita kuti zvive sarudzo yakachipa yekusanganisa mukutenderera kwekudya kwepakati pevhiki.
Tichitarisa mamwe masupamaketi, takaona kuti zvidya zvehuku hafu yemutengo pakirogiramu kana zvichienzaniswa nemazamu. Pane zvimwe zvitoro, zvakachipa nezvikamu makumi maviri nezvishanu kubva muzana.
Nguva yekushandisa zvidya zvehuku?
Kana isu tisingakwanisi kusarudza pakati pezvidya nemazamu, zvakanaka. Ose ari maviri akanakisa sarudzo dzekubatanidza mukudya. Kusarudza nyama yehuku kana nyama yehudyu inobva pane zvishoma zvakasiyana.
Chinonyanya kukosha ndechekuti isu tinofanirwa kushandisa kucheka kunonyatsoenderana nemadyiro maitiro. Somuenzaniso, kana tichida zvokudya zvisina mafuta akawanda, tichasarudza zvidya zvehuku. Kune rumwe rutivi, kana mafuta ane hutano akaita seOmega-3s akakosha kwatiri, uye anofanira kunge ari, tichasarudza ganda-pazamu rehuku.
Chinhu chechipiri chekufunga pakusarudza imwe pane imwe ndeyeprotein content. Panyaya iyi takatoona kuti chifuva chehuku chine huwandu hukuru.
Ndezvipi zviri nani kuderedza uremu?
Kana uri kuedza kuderedza uremu, ipfungwa yakanaka kutarisa maonda akachekwa enyama. Nyama yakasviba ine zvakawanda zvinovaka muviri zvinokosha, asi nyama chena isina kuonda ine macalorie mashoma uye mafuta akazara.
Kana tichida kuderedza macalories ehuku uye panguva imwe chete tichigutsa zvese zvinovaka muviri zvinodiwa, isu tichasarudza mazamu ehuku asina boneless. Pane 140 chete makorikori pabrisket (kana yakabikwa), iwo akanyanya kuonda mapuroteni sarudzo. Tinogonawo kuedza kudya zvidya zvehuku kuti tideredze uremu. Chidya chimwe nechimwe (pasina ganda) chinongova ne124 makorikori uye isingasviki giramu remafuta.
Saka kubva pane caloric point of view, zviri pachena kuti white brisket inokunda.