Nguva zhinji tinotaura nezvenyama yakaonda uye tsvuku, asi kune vasinganyatso jekese kuti ndedzipi mhuka dzerudzi rumwe norumwe. Ichi ndicho chikonzero takasarudza kunyora chinyorwa ichi uye kujekesa kuti nyama yakaonda chii, sei ichinzi yakaonda, chii chinonzi hunhu uye kuti mhuka dzinopa chii. Chinyorwa chinonakidza kwazvo apo kubva zvino zvichienda mberi isu tichaita kutenga nekunyanya kuziva.
Tinogona kudya marudzi ese enyama, kunyangwe ngamera kana nyama yegarwe, kunyangwe kuSpain hazvina kujairika. Iye zvino tava kutarisa kune nyama yatinayo kuSpain uye pano pane kunyanya 2 marudzi enyama, kune rumwe rutivi, nyama tsvuku uye nyama chena.
Nyama dzvuku iri pamberi mushure mezvidzidzo zvesainzi zvakawanda zvinoibatanidza nekuonekwa kwegomarara munzvimbo dzakasiyana dzemuviri, senge cancer yemudumbu. Zvisinei, nyama chena dzinonyanya kuzivikanwa nekutengeswa se "nyama ine utano." Hapana imwe yakashata kudaro, kana imwe yacho yakanaka.
Zvechokwadi haisi mhosva yenyama pachayo, asi yehuwandu. Kureva kuti kana tikadya nyama mazuva ese, zvine mukana wekuti tive nemhando yezvirwere zvakaita segomarara kana chirwere chemoyo. Zvisinei, kana kudya kwedu kwakavakirwa zvikurukuru pamiriwo, mbeu, michero uye zvokudya zvine utano, uye tinosiya nyama 2 kana katatu pavhiki, tinoderedza zvikuru ngozi yokutambura nezvirwere zvakakomba.
Hunhu hwenyama yakaonda
Nyama yakaonda inoonekwa nekuve nayo pasi pe10% mafuta pa100 magiramu echigadzirwa, uyewo inyama ine mapuroteni akawanda. Chinhu chinonakidza pamusoro peizvi ndechokuti boka iri rinosanganisira zvose nyama tsvuku uye nyama chena, uye zvinoenderana nemhando yekucheka nyama. Kuti ive yakaonda, inofanira kunge yakachekwa isina mafuta akawanda, inogayiwa nyore uye isina tsinga, shwashwa, bhekoni uye zvichingodaro.
Inonzi nyama yakaonda nekuti inoumbwa neanosvika zana muzana mhasuru fibers, saka mafuta nezvimwe zvinhu hazvipindi, sezvataona mundima yapfuura.
Pese patinoenda kunodya nyama tinofanira kusarudza nyama isina kuonda, nenzira iyi tinenge tichichengetedza inenge 80% yemafuta. Nokudaro, zvingava zvine utano kumuviri wedu. Zvakakoshawo kuona kuti tinoibika sei, sezvo tichifanira kudzivisa nyama yakatsva, nokuti ine carcinogenic; yemasosi ehuwandu hwemakoriyumu asina chinhu uye yenyama mbishi yenjodzi dzeutano dzatinosangana nadzo.
Chii chinonzi nyama dzakaonda?
Iwe unofanirwa kufungisisa zvinhu zvakawanda zvakasiyana, sezvo zvichienderana nekuti yakabikwa sei, rudzi rwekucheka uye mhuka iyo nyama inobva kune nyama, ichava yakaonda kana kwete. Semuenzaniso, huku ine ganda haina kuonda, isina ganda, ndizvo. Aya ndiwo mashoko atichaongorora pazasi uye anozotiita kuti tinzwisise ese masanganiswa eruzivo.
maga turkey nyama
Mahudyu eTurkey ndiwo mashoma ane mafuta emhando iyi yenyama, uye turkey yakapfuma kwazvo muprotein. Nyama yeTurkey inosanganisirwa mukudya zvine hutano nekuda kwezvikonzero izvi, kunyangwe zvakadaro, kana tichida kuderedza uremu, tinofanira kuderedza kudya kwenyama uye. kuwedzera kudya kwemiriwo.
Turkey mazamu zvakare nyama yakaonda, saka isarudzo yakanaka kwazvo kana tichida kuwedzera turkey pakudya kwedu kwevhiki. Inowanzo i nyama inonaka uye ine muto, kunyange zvazvo kuva yakaonda chaizvo, tinofanira kuidya pasina ganda.
nyama yakaonda yetsuro
Tsuro dzine nyama yakaonda par excellence, kubva Inyama yakapfuma muprotein uye yakaderera zvikuru mumakori.. Zvakare tinoti zvinoenderana zvakanyanya nemabikirwo atinoita, chinhu chimwe ndechekuti mhando yenyama iyi ine mafuta asingasviki 10% pamagiramu zana enyama, tobva taisa masosi akasiyana siyana uye tinopedza ultra-processed.
Chinhu chakanaka pamusoro penyama yetsuro ndechekuti ine muto uye inonaka kupfuura turkey uye nyama yehuku. Tisati tataura kuti rudzi urwu rwemhuka ine yakaderera caloric kudya, asi chaizvoizvo chimwe chinhu pamusoro huku uye turkey, kunyange zvakadaro, ndeimwe yehutano hwakanaka.
nyama yehuku yakaonda
Zvichida nyama inonyanya kudyiwa muSpain uye nyaya yeganda yakagara ichikurukurwa. Ichokwadi, kana tichida kudya nyama nenzira ine utano, zvakanakisisa kupisa kana kubika huku pasina ganda, sezvo neganda rayo harina kunzi nyama yakaonda nokuti inopfuura 10% mafuta pamagiramu 100 enyama.
Chifuva uye zvidya ndidzo nzvimbo dzakaonda dzemhuka iyi, sezvakangoita kune turkey uye imhuka dzakafanana, chete turkey yakakura.
Kazhinji ndiyo nyama inofarirwa nevanhu vese vanoita zvemitambo uye vanoda kuzvichengeta uye kudya zvine hutano, kujeka uye nekukurumidza, kuwedzera, huku ine mapuroteni akawanda. Ndokusaka iri imwe yezvinonyanya kudyiwa nyama, pamwe nemhando yayo uye mutengo reshiyo inobatsira.
nyama yenguruve yakaonda
Hongu, nyama yenguruve yave iri pakati pekukakavadzana, sezvo iri nyama tsvuku, asi kwemakore indasitiri yenyama yave ichida kuvanza chokwadi uye kutengesa kuti rudzi urwu rwenyama yakachena uye ine utano. Tinoda kujekesa kuti nyama yenguruve yakaonda chete mune zvimwe zvikamu, iyo yakasara ichiri yakanyanya-calorie nyama.
Nenyama iyi, iwe unofanirwawo kuchenjerera kuti unoibika sei, sezvo iwe uchifanira kudzivisa nyama yakakangwa uye yakarohwa, mazamu anoguma achipisa fillet uye mamiriro akafanana. Iyo yakanyanya kunaka inokurumidza flip uye flip mu skillet kana muovheni.
Nzvimbo dzakaonda dzenguruve ndiyo chiuno chete 3 magiramu emafuta pa100 magiramu echigadzirwa, uye ichiteverwa pedyo nebendekete uye sirloin. Imwe yasara inyama isina kuonda.
Yakaonda nyama yemombe
Muboka iri tichaisa mhuru (nzombe nemhou isingasviki mwedzi gumi nemiviri), mombe, nzombe nemhou (mhuka huru isingasviki mwedzi 12 yatobereka). Kune mhuka dzakawanda dzine nyama yakapfuma muprotein uye ine mafuta mashoma.
Machekwa akaonda ndeeveal uye nyama yemombe ndeye chiuno, nhokwe, yakakwirira uye yakaderera chiuno. Nekudaro, kubva kune nyama yemombe kune zvakawanda zvakasiyana-siyana, zvekuti kune anosvika makumi matatu akachekwa akasiyana (fillet, chiuno, steak, nezvimwewo) uye zvese zvinoenderana nekucheka kwakaonda kwatakatsanangura pakutanga.