Uthando lwenkukhu alubonakali luncipha. Inkukhu idla ngokucetyiswa ukuba ithathe indawo yenyama ebomvu, njengoko iphantsi kumafutha ahluthayo. Kukho iinketho ezininzi xa kuziwa kwinkukhu. Ithengiswa ngokupheleleyo okanye iinxalenye njengamabele enkukhu, amathanga okanye amaphiko, kodwa yeyiphi enempilo?
Nangona ubuninzi beenkukhu zenkukhu kunye neentengiso kwicandelo lenyama kwiivenkile ezinkulu, kukho enye inqumle ukuba i-dietitians ikhetha ukuba songeze kwinqwelo yokuthenga: amathanga enkukhu.
Abantu abaninzi bayawaphepha amathanga enkukhu ngenxa yokuba kubonakala ngathi kukunqunyulwa okunamafutha. Sonke sikhule sisitya amabele, ngoko xa siqala ukupheka ngamathanga enkukhu, kuvele kuvele inxeba elitsha lenkukhu.
Yintoni entle kangaka ngamathanga? Eyona incinci, inqunyulwe yenyama iphumelele amanqaku aphambili kwisondlo sayo; zikwapheka zinejusi kwaye zinencasa kunenyama emhlophe. Nangona, ngaba ngokwenene ingcono kune-brisket?
Umahluko ngezondlo
Abanye abantu bakhetha incasa yenyama emnyama kuneyenyama emhlophe, bayifumane ithenda kwaye inencasa.
Omabini amathanga kunye namabele enkukhu alungile imithombo yeprotheyini ebhityileyo. Noko ke, ziyahluka ngomlinganiselo wee<em>kilojoule, amafutha namafutha ahluthayo. Ngokomzekelo, i-85-ounce isifuba senkukhu esingenasikhumba sinikezela malunga neekhalori ezili-140, i-3 grams yamanqatha apheleleyo, kunye ne-1 gram ye-fat saturated.
Umlinganiselo ofanayo wenyama yenkukhu emnyama engenasikhumba iya kubonelela ngokuphindwe kathathu umlinganiselo wamafutha kwi-9 grams yamafutha, i-3 grams yamanqatha kunye ne-170 calories. Lo mahluko unokungabonakali umkhulu, kodwa kuxhomekeke kubungakanani bokukhonza kunokonyuka kakhulu. Nangona kunjalo, ngokubhekiselele kwisondlo, isifuba senkukhu sineprotheyini eninzi kunye namafutha amancinci, kodwa ithanga lithandeka ngakumbi.
Ikwangumbono olungileyo ukujonga ileyibhile yeNutrition Facts. Ezinye iimveliso zeenkukhu zitofwa ngetyuwa, ezinceda ukuba zihlale zifumile.
iinzuzo zamathanga enkukhu
Kukho iingenelo ezininzi zokwazisa oku kunqunyulwa kukutya okuqhelekileyo.
Nceda ukulawula iinxalenye
Xa kuthelekiswa namabele enkukhu, amathanga amancinci. Ithanga eliqhelekileyo likwasondele kakhulu kwiprotheyini ecetyiswayo enikezela nge-70 ukuya kwi-90 grams kunebele lenkukhu, ngoko ke ukukhetha ithanga ngaphezu kwebele yindlela elula yokugcina ubungakanani benxalenye encinci kwaye iphantsi kolawulo.
Amabele, ngakolunye uhlangothi, kuya kufuneka akhethwe anqunywe kwiifillet. Kule meko besingazi ncam ukuba zinzima kangakanani kwaye besiya kulahlekelwa kukubalwa kwezondlo.
Ziqulethe i-zinc eninzi
Amathanga agcwele i-zinc, enika malunga nama-70 ekhulwini ngaphezulu kwe-mineral ngaphezu kwamabele enkukhu.
I-Zinc yenye yezona zimbiwa ezibalulekileyo emzimbeni, eziyimfuneko ekusebenzeni kwee-enzymes ezingaphezu kwe-300 emzimbeni, ezifana nezo zijongene ne-metabolism, umsebenzi we-nerve kunye ne-immunity, phakathi kwabanye.
Zinencasa ngakumbi
Nabani na othanda ukupheka ngamathanga ngenxa ye-juiciness yendalo kunye ne-flavour. nangona zinjalo ukuncipha kancinci kunamabele, amathanga angaphekwa ioli encinci kwaye bathembele kumafutha abo ukuba bahlale befumile ngexesha lokupheka.
Loo mafutha ongezelelweyo akwenza ukuba amathanga enkukhu abe lula ukuwapheka kuba akunakwenzeka ukuba upheke kakhulu kwaye uyomise.
zanelise ngakumbi
Siyawathanda amathanga enkukhu ngenxa yamanqatha angaphezulu ahamba nenyama emnyama. Kwaye bagcwala ngakumbi, nokuba utya inyama encinci. Oko kwaneliseka okongeziweyo mhlawumbi kubangelwa inxalenye yamanqatha.
Igram yegram, amafutha afaka isandla kwiikhalori ezininzi kwiikhalori ezi-9 ngegram nganye (xa kuthelekiswa ne-carbohydrates kunye neprotheni, enikela ngeekhalori ezi-4 ngegram nganye). Ezo khalori ezongezelelweyo, ngokwethiyori, kufuneka zikwenze uzive ugcwele kuncinci. Kwakhona, amafutha etyiswa kancinane, omnye unobangela wokuba anelise ngakumbi.
Ukongezelela, ezinye iintlobo zamafutha zibonakaliswe ukwandisa ukuhlutha, ukunciphisa indlala, kunye nefuthe elihle kwezinye (hayi zonke) iihomoni zendlala, ngokutsho kophononongo luka-Aprili 2009 kwi-American Journal of Clinical Nutrition.
amafutha anempilo
Jonga amanani okwenene kunye nokubala kwamanqatha kwithanga lenkukhu xa kuthelekiswa nebele: Ithanga eliphekiweyo le-70-gram line-14.6 grams yamafutha, ngelixa ibele lobukhulu obufanayo liqulethe i-3.5 grams yamanqatha.
Uninzi lwamafutha enyameni yethanga amafutha monounsaturated okanye "amafutha amahle." Sekunjalo, kukho amanqatha amaninzi (abizwa ngokuba "ngamafutha amabi") kwinyama yethanga lenkukhu xa kuthelekiswa nenyama yebele emhlophe. Kodwa uninzi lwamanqatha ahluthayo akulusu lwamathanga namabele, ke ekuphela kwento ekufuneka uyenzile kukwenza. yise kude ulusu phambi kokupheka.
Zifikeleleka ngakumbi
Amathanga athanda ukuba nexabiso eliphantsi kancinci ngeponti nganye, oko kuwenza abe lukhetho olufikelelekayo lokubandakanya kujikelezo lwakho lokutya lweveki.
Ukujonga ezinye iivenkile ezinkulu, sifumanise ukuba amathanga enkukhu asisiqingatha sexabiso ngekhilogram xa kuthelekiswa namabele. Kwezinye iivenkile, zazifikeleleka ngama-25 ekhulwini.
Kusetyenziswa nini amathanga enkukhu?
Ukuba asikwazi ukwenza isigqibo phakathi kwamathanga namabele, kulungile. Zombini zikhetho ezigqwesileyo zokudibanisa kwisidlo. Ukukhetha inyama yenkukhu okanye inyama yethanga kuxhomekeke kwizinto ezimbalwa ezahlukeneyo.
Eyona nto ibalulekileyo kukuba kufuneka sisebenzise isikwe esisifaneleyo isimbo sokutya. Ngokomzekelo, ukuba sikhetha ukutya okunamafutha aphantsi, siya kukhetha amathanga enkukhu. Ngakolunye uhlangothi, ukuba amafutha anempilo afana ne-Omega-3s abalulekile kuthi, kwaye kufuneka abe njalo, siya kukhetha isikhumba senkukhu yenkukhu.
Into yesibini ekufuneka uyiqwalasele xa ukhetha enye kunomnye ngumxholo weprotheyini. Kule meko sele sibonile ukuba isifuba senkukhu siqulethe inani elikhulu.
Yiyiphi engcono ukunciphisa umzimba?
Ukuba uzama ukunciphisa umzimba, luluvo olulungileyo ukukhangela ukusikwa kwenyama ebhityileyo. Inyama emnyama inezondlo ezininzi ezibalulekileyo, kodwa inyama emhlophe ebhityileyo ineekhalori eziphantsi namafutha ahluthayo.
Ukuba sifuna ukunciphisa iikhalori zenkukhu kwaye kwangaxeshanye sanelise zonke iimfuno zayo zesondlo, siya kukhetha amabele enkukhu angenamathambo. Ngeekhalori ezili-140 kuphela kwibrisket nganye (xa iphekiwe), zilukhetho olukhulu lweprotheyini ebhityileyo. Singazama nokutya amathanga enkukhu ukuze unciphise umzimba. Ithanga ngalinye (ngaphandle kwesikhumba) liqukethe kuphela malunga neekhalori ze-124 kwaye ngaphantsi kwegrama yamafutha.
Ngoko kwimbono ye-caloric, kuyacaca ukuba i-brisket emhlophe iphumelele.