Nyama chena uye tsvuku mapuroteni ane mhuka ane yavo yakasarudzika yekunaka uye hutano hunobatsira, kunyangwe iyo yekupedzisira inotakura zvakanyanya njodzi.
Chii chinonzi nyama tsvuku?
Nyanzvi dzinotsanangura nyama tsvuku seprotein ipi neipi yemhuka inowanikwa kubva kumhuka dzinoyamwisa. Nyama ye nyama yemombe, nguruve, gwayana y nondo ndiwo marudzi akakurumbira enyama tsvuku. Mapuroteni aya anowanzo kuve akatsvuka muruvara kana ari mbishi, nekuda kwekuvapo kwepamusoro kwemyoglobin, puroteni muropa, uye inoshandura yakadzika yakatsvuka kana kusviba ruvara kana yabikwa.
Kudyiwa zvine mwero kwenyama tsvuku kunobatsira pakudya kune utano uye kwakaringana. Kunyange zvazvo ine mafuta akazara, nyama tsvuku mbishi ine zvakawanda zveprotein inokosha, mafuta acids, mavhitamini, uye mamineral akadai sevhitamini D, vhitamini B12, vhitamini B6, uye zinc.
Nekudaro, nyanzvi dzezvehutano hweveruzhinji dzakabatanidza kudyiwa kwenyama tsvuku yakawandisa (kunyanya nyama yakabikwa sesoseji, bhakoni, nyama yekudya kwemasikati, kana salami) ine zvakasiyana-siyana zvehutano zvine njodzi, kusanganisira kuwedzera kweropa uye kuwedzera njodzi yecoronary heart disease, type 2 chirwere cheshuga uye mamwe marudzi egomarara. Kugadziriswa kwezvigadzirwa zvenyama tsvuku kazhinji kunosanganisira kuwedzera munyu, zvinonhuhwirira, kana zvinochengetedza (senge nitrate, izvo zvinogona kudyidzana nemamwe macompounds uye kuita carcinogenic) kuchengetedza hupenyu hwavo hwesherufu kana kushandura kunaka kwavo.
Nyama yemombe
Nyama yemombe ndiyo inonyanya kudyiwa nyama tsvuku. Kucheka kwakasiyana-siyana kwemombe kunoshandiswa kune marudzi akasiyana-siyana echikafu, nyama yemombe inogadzirwa kuita patties, uye chunks yemombe yakanaka kune casseroles. Muchokwadi, mamwe marudzi emombe yemombe senge nyoro inoita kuti ive kune runyoro rwekuchekwa kwakanyanya kwenyama.
Mhuu imhando yenyama tsvuku zvakare asi inyama yemhuru kusiyana nemombe huru.Nyama tsvuku inokunakira chose kana ikadyiwa zvine mwero. Semuenzaniso, nyama yemombe ndiyo imwe yenzvimbo dzakanakisa dzesimbi, vhitamini B12, uye zinc.
Nguruve
Nguruve inotsanangurwa senyama tsvuku nekuda kwemazinga emyoglobin munyama. Izvi zvakadaro zvisinei nekuti nyama yenguruve itsva yakareruka muruvara kupfuura nyama yemombe uye inova yakareruka kana yabikwa.
Nekuda kwemutengo wayo wakaderera uye yakakwirira mapuroteni, nyama yenguruve ndeimwe yemhando dzakakurumbira dzenyama munyika. Sezvizhinji zvakachekwa nyama, izvo zvinovaka muviri zvenguruve zvinosiyana zvichienderana nerudzi rwekucheka.
Semuenzaniso, 85 gramu yenguruve yakagochwa inogona kunge iine zvishoma se3,5 gramu emafuta. Saizi imwechete inoshumira yenguruve yakabikwa yakabikwa ine 11 gramu emafuta, uye mbabvu dzakasara dzine 21 gramu emafuta. Kufanana nemhando dzose dzenyama tsvuku, nyama yenguruve inzvimbo yakanaka yeprotein uye iron.
Cordero
Kuchekwa kwakaonda kwegwayana kunoonekwa nevakawanda seimwe yemhando dzine hutano hwenyama tsvuku kudya. Nyama yeGwayana ndiyo yakakosha kunobva ese akakosha amino acids uye yemhando yepamusoro mapuroteni. Gwayana rakafanana negwai, asi chinongosiyana ndechekuti gwayana inyama yehwai yakura.
Chimwe chezvikonzero zvinoita kuti gwayana rive nyama ine hutano sarudzo ndechekuti makwayana anowanzo kurerwa ega. Makwai anokodzwa pauswa uye kazhinji anodyiswa kudya kwepanyama, kune utano.
85 magiramu egwayana rakabikwa rine magiramu makumi maviri eprotein inova 20% yemutengo wezuva nezuva unokurudzirwa. Mukushanda kwegwayana uku, pane 42 g chete yemafuta, hafu yacho imhando yemafuta asina kukwana. Gwayana itsime rakanaka revhitamini B8,6, niacin, uye riboflavin.
Zvakakosha kuyeuka kuti mafuta egwayana anosiyana zvikuru pakati pekucheka. Kuti tisarudze hutano hwakanyanya kuchekwa kwegwayana, isu tichasarudza matete akacheka echiuno negumbo. Kuchekwa kwegwayana kubva mbabvu kana pamapfudzi kunogona kuva nemakoriyori akawanda kupfuura machekwa akaonda nemafuta akachekwa.
nondo
Mhuka imhando yenyama yemhembwe ine hutano nekuti inotorwa senyama tsvuku isina kuonda. Kunyange zvazvo nyama yemhuka yakatsvuka yakakwirira pane hutano, mutengo wayo wepamusoro unogona kuita kuti vanhu vakawanda vasaidya. Venison izerewo nekunakirwa kunyangwe iri shoma mumafuta.
Kuenzanisa kukosha kwavo kwekudya, zviri nyore kuona kuti nei nyama yemhuka ine utano ine utano. 85 magiramu emhuka yemhuka ine magiramu makumi maviri neshanu eprotein, asi 25 chete macalorie uye 127 magiramu emafuta. Isingasviki hafu yemafuta emukati ane mafuta akazara. Venison yakapfuma mune ese mavhitamini B uye ine akawanda mamineral akakosha.
Tsuro
Tsuro imhando yenyama tsvuku isina kuonda ine mapuroteni nekudya kunovaka muviri. Kunyange zvazvo tsuro iri nyama ine utano, hainyanyi kudyiwa munyika dzakawanda. Tsuro inotorwa senyama yemhuka, kunyangwe tsuro dzinochengetwawo munyika nekuda kwenyama yadzo. Tsuro nyama inogadzira muto unonaka, wakaderera-calorie.
Chikafu cheTsuro chinoratidza kuti zviri nani kwauri pane nyama yemombe kana yenguruve. 85 gramu yetsuro yakabikwa ine 147 makorikori chete uye isingasviki magiramu matatu emafuta. Zvisinei, tinowana 3 magiramu emapuroteni pamwe chete nehuwandu hwakanaka hwevhithamini nemaminerari.
Chii chinonzi nyama chena?
Nyama chena inoreva chero mhando yeprotein yemhuka ichena kana isina kubikwa uye inosara yakachena mushure mekubikwa. Mhando dzakasiyana dzehuku, kusanganisira kanaa, the Teki kana the dhadha, mienzaniso yakakurumbira yenyama chena. Nyama chena ine myoglobin yakaderera pane nyama tsvuku, ichipa iyo yakaonda uye yakaderera mumafuta akazara.
Zvisinei, mapuroteni akawanda machena, akadai sehutuki kana huku, anowira muzvikamu zve "nyama yakareruka" kana "nyama yakasviba," zvichienderana nekuvapo kwemhando mbiri dzemhando dzemasumbu : white fibers (yakaonda mhasuru inokonzera fiber pfupi, inokurumidza. ) uye mhasuru dzvuku (tsandanyama yakakora, inononoka kugwinha inoshandiswa pakufamba kwenguva refu, sekusimuka).
Nyama yakapfava (yakaita sehuku isina ganda kana kuti turkey zamu) ine mafiibha machena, uye nyama yakasviba ine shinda dzvuku, kunyangwe mhando mbiri idzi dzine huwandu hwefiber imwe neimwe. Kuwedzera kuvapo kwemapuroteni anoshandura mafuta kuita simba (zvakadai semyoglobin, ine ruvara rwepepuru uye izere nesimbi) inopa nyama yakasviba hunhu hwayo hwerima. Inonaka kupfuura nyama chena nekuti ine mafuta akawanda uye mapuroteni kupfuura mumwe wayo.
Pollo
Huku ndiyo shiri kana mhando yeshiri inodyiwa zvakanyanya. Chikonzero nei huku ichifarirwa nekuda kwekusiyana kwayo uye kuderera kwemafuta. Vamwe vanoti nyama yehuku ndiyo inonyanya kufarirwa pasi rose.
Kuti tigadzirire huku, tinogona kuigocha, kuibika, kuipisa, kuigocha kana kuigocha. Ehe, huku yakakangwa ine akawanda macalorie nekuda kwehuwandu hwemafuta emukati. Chifu chehuku chinoonekwa seimwe yemhando dzakanakisa dzenyama dzaungatenga. Semuenzaniso, 85-giramu yehuku yezamu ine 170 macalorie uye magiramu manomwe chete emafuta. Iyi saizi yekubatira zvakare ine 7 magiramu eprotein uye imwe iron.
Kumwe kuchekwa kwenyama yehuku kune macalorie akawanda. Semuenzaniso, kushumirwa kwehudyu kune 180 makorikori, chidya chine 210 macalorie, uye bapiro 240 makori.
Turkey
Turkey ihuku hombe iri muchikamu chenyama chena sehuku. Turkey nyama inyama yakasviba zvishoma pane huku asi ine macalorie mashoma.
Kana zvasvika kumhando dzakakurumbira dzenyama chena, turkey haina kufarirwa sehuku. Nyama yeTurkey, kunyanya zamu, yakaoma kudarika huku; zvisinei, mbiri idzi huku idzi dzakanakisa manyuko eprotein yakaonda.
Kufanana nehuku, turkey inzvimbo yakanaka kwazvo yeprotein ine utano uye ine huwandu hwakanaka hwevhithamini B. Chokwadi, kana zvasvika pakuenzanisa turkey nehuku, turkey inomira maererano nehukuru. Huremu hweavhareji huremu hunosvika 3,6kg, ukuwo broiler yakajairwa inogona kungorema 2,7kg kana pasi.
repe
Imwe shiri iri muboka renyama chena idhadha. Kunyange zvazvo nyama yedhadha yakasviba zvishoma kudarika huku kana turkey, ichiri kuonekwa senyama chena.
Dhadha nyama inoshandiswa zvakanyanya muChinese cuisine, nePeking dhadha iri ndiro yakakurumbira. Dzimwe nzira dzekudya dhadha dzinosanganisira kugocha zamu neganda kana kushandisa nyama yedhadha kugadzira dhadha.
Sezvimwe nemamwe marudzi ehuku, nyama yedhadha inzvimbo yakanaka yeprotein uye zvimwe zvakawanda zvinovaka muviri. Zamu redhadha risina ganda rine magiramu 100 rine 4,5 mg yesimbi, 13,9 mg selenium, uye 186 mg yephosphorus. Izvi zvinovaka muviri zviri pakati pe20% ne25% yezvinokurudzirwa zuva nezuva kudya.
Misiyano mikuru
Nyama dzvuku uye chena nyama mapuroteni ane kudya-dense ayo anonaka uye akaderera mucarbs. Zvisinei, pane misiyano mikuru pakati pezviviri izvi.
- Protein sosi: Nyama tsvuku inobva kumhuka dzinoyamwisa semhou, nguruve, mhembwe netsuro, asi nyama chena inobva kuhuku yakaita sehuku, dhadha kana dhadha.
- ruvara: Kutenda kumazinga epamusoro emyoglobin, puroteni muropa, nyama tsvuku, zvose mbishi uye yakabikwa, ine ruvara rutsvuku rwerima. Ukuwo, nyama chena ine ruvara rwakacheneruka isati yabikwa uye yapedza.
- kusiyana kwezvokudya: Zvokudya zvitsvuku uye zvichena zvine maamino acids anokosha, mavitamini nemaminerari. Zvisinei, nyama chena ine macalorie mashoma uye mapuroteni mashoma uye iron pane tsvuku nyama.
- Yakazara mafuta uye cholesterol yemukati: Nyama yakatsvuka ine mazinga akakwirira e-low-density lipoproteins (LDL), dzimwe nguva inozivikanwa se "cholesterol yakaipa," uye mafuta akazara kupfuura nyama yakaonda chena. Kunyanya kunwa nyama tsvuku kunogona kuwedzera cholesterol muropa uye kunotakura njodzi yakawedzera yegomarara remukati uye chirwere chemoyo. Iine yakaderera yakazara mafuta emukati, chena kudya nyama kunosanganiswa nekushomeka kwakashata kwehutano.
- Nzira dzekubika: Mapuroteni emhuka akaonda, asina chiedza-chena anooma nokukurumidza panguva yekubika kupfuura nyama tsvuku ine muto, yakazadzwa nemyoglobin kana nyama yakasviba (yakadai sehudyu yehuku). Nzira dzakanakisa dzekubika nyama muchikamu chakareruka (kunyanya kucheka kwakareruka senge chifu chehuku) kunobatsira kuchengetedza unyoro, senge basting, foiling, kana poaching, kuti zvive nani kunaka uye magadzirirwo. Nyama tsvuku ine muto yakanakira kubikira patembiricha yakakwira nehunyanzvi hwakaita senge grilling kana pan-frying kuti ibudise majusi uye mafuta uchibika.