Amaxesha amaninzi sithetha ngenyama ebhityileyo nebomvu, kodwa kukho abo bangacaciyo ukuba zeziphi izilwanyana ezikuhlobo ngalunye lwenyama. Kungenxa yoko le nto siye sagqiba ekubeni sibhale esi sicatshulwa kwaye sicacise ukuba yintoni inyama ebhityileyo, kutheni ibizwa ngokuba yincindi, yintoni uphawu kunye nokuba zeziphi izilwanyana eziyinikayo. Isicatshulwa esinomdla kakhulu apho ukususela ngoku siya kwenza ukuthenga ngokuqaphela ngakumbi.
Sinokutya zonke iintlobo zenyama, nokuba inkamela okanye inyama yengwenya, nangona eSpain ayiqhelekanga. Ngoku siza kugxininisa kwiinyama esinazo eSpain kwaye apha kukho ubukhulu becala iintlobo ze-2 zenyama, kwelinye icala, inyama ebomvu kunye nenyama emhlophe.
Inyama ebomvu isesichengeni emva kophando oluninzi oluyinxulumanisa nenkangeleko yomhlaza kwiindawo ezahlukeneyo zomzimba, njengomhlaza wekoloni. Nangona kunjalo, inyama emhlophe iyaziwa ngokuthengiswa njenge "inyama enempilo." Akukho namnye umbi kangako, okanye omnye ulunge kangako.
Ngokwenene akusiyo impazamo yenyama ngokwayo, kodwa ngokuphindaphindiweyo. Oko kukuthi, ukuba sitya inyama yonke imihla, kunokwenzeka ukuba sibe nohlobo oluthile lwesifo esinjengomhlaza okanye isifo sentliziyo. Nangona kunjalo, ukuba ukutya kwethu kusekelwe ikakhulu kwimifuno, imbewu, iziqhamo kunye nokutya okunempilo, kwaye sishiya inyama ye-2 okanye i-3 ngamaxesha ngeveki, sinciphisa kakhulu umngcipheko wokubandezeleka kwezifo ezinzulu.
Iimpawu zenyama ebhityileyo
Inyama ebhityileyo ibonakala ngokuba nayo Ngaphantsi kwe-10% yamafutha kwi-100 grams yemveliso, kwaye zikwayinyama eneprotheyini eninzi kakhulu. Into enomdla malunga noku kukuba eli qela libandakanya zombini inyama ebomvu kunye nenyama emhlophe, kwaye kuxhomekeke kuhlobo lokusikwa kwenyama. Ukuze banciphe, kufuneka banqunyulwe ngaphandle kwamafutha amaninzi, batyeke ngokulula kwaye bangabi nemithambo-luvo, i-cartilage, i-bacon njalo njalo.
Ibizwa ngokuba yinyama ebhityileyo ngenxa yokuba yenziwe malunga ne-100% yemicu yezihlunu, ngoko ke amanqatha kunye nezinye izinto azingeni, njengoko sibonile kumhlathi ongaphambili.
Nanini na xa siyokutya inyama kufuneka sikhethe inyama engatyebanga, ngale ndlela siya kuba songa phantse ama-80% amafutha. Ngoko ke, kuya kuba sempilweni ngakumbi kumzimba wethu. Kwakhona kubalulekile ukubona indlela esiyipheka ngayo, ekubeni kufuneka siphephe inyama etshisiweyo, kuba i-carcinogenic; yeesosi ngezixa zazo zeekhalori ezingenanto kunye nenyama ekrwada kwiingozi zempilo esijongene nazo.
Yintoni inyama ebhityileyo?
Kufuneka uthathele ingqalelo izinto ezininzi ezahlukeneyo, ekubeni kuxhomekeke kwindlela ephekwe ngayo, uhlobo lokusikwa kunye nesilwanyana esivela kuyo inyama, iya kuncika okanye ayikho. Ngokomzekelo, inkukhu enesikhumba ayinakuncibilika, ngaphandle kwesikhumba, kunjalo. Ezi ziinkcukacha esiya kuziphengulula ngezantsi kwaye ziya kusenza siqonde yonke i-amalgam yolwazi.
inyama ye-turkey
Amathanga aseTurkey awona malungu amancinci alolu hlobo lwenyama, kwaye i-turkey icebile kakhulu kwiprotheni. Inyama yaseTurkey ifakwe kwizidlo ezinempilo ngenxa yezi zizathu, nangona kunjalo, ukuba sifuna ukunciphisa umzimba, kufuneka sinciphise ukutya kunye nenyama. ukwandisa ukutya kwemifuno.
I-Turkey breast nayo iyinyama ebhityileyo, ngoko lukhetho oluhle kakhulu ukuba sifuna ukongeza i-turkey kwisidlo sethu seveki. Idla ngokuba yinyama enencasa kakhulu kwaye inejusi, nangona ibhityile ngokwenene, kufuneka siyitye ngaphandle kwesikhumba.
inyama yomvundla ebhityileyo
Imivundla enenyama ebhityileyo par ukugqwesa, ukususela Ziinyama ezityebileyo kwiprotheyini kunye neekhalori eziphantsi kakhulu.. Kwakhona sithi kuxhomekeke kakhulu kwindlela esiyipheka ngayo, into enye kukuba olu hlobo lwenyama lunamafutha angaphantsi kwe-10% kwi-100 grams yenyama, kwaye emva koko sibeka iisosi ezahlukeneyo kwaye sidle i-ultra-processed.
Into entle ngenyama yomvundla kukuba inejusi kwaye inencasa ngakumbi kuneTurkey kunye nenyama yenkukhu. Ngaphambi kokuba sithethe ukuba olu hlobo lwesilwanyana lune-caloric ephantsi, kodwa ngokwenene luyinto engaphezulu kwenkukhu kunye ne-turkey, nangona kunjalo, enye yeyona nto iphilileyo.
inyama yenkukhu ebhityileyo
Mhlawumbi inyama edliwayo kakhulu eSpain kunye nomcimbi wesikhumba usoloko uxoxwa. Kuyinyaniso ukuba, ukuba sifuna ukutya inyama ngendlela enempilo, kukulungele ukutshisa okanye ukubhaka inkukhu ngaphandle kwesikhumba, ekubeni ngesikhumba sayo ayithathwa njengenyama enqabileyo kuba idlula i-10% yamanqatha nge-100 grams yenyama.
Isifuba kunye namathanga yimimandla enqabileyo yesi silwanyana, njengoko kunjalo ne-turkey kwaye zifana kakhulu nezilwanyana, kuphela i-turkey enkulu.
Idla ngokuba yinyama eyintandokazi yabo bonke abantu abasebenzisa imidlalo kwaye bafuna ukuzinyamekela kwaye batye ukutya okunempilo, ukukhanya kunye nokukhawuleza, ukongeza, inkukhu ineprotheyini eninzi. Yiyo loo nto iyenye yezona nyama zityiwa kakhulu, kunye nomgangatho wayo kunye nomlinganiselo wexabiso uyanceda.
inyama yehagu ebhityileyo
Ewe, ingulube iphakathi kweengxoxo, kuba inyama ebomvu, kodwa iminyaka ishishini lenyama lifuna ukufihla inyaniso kwaye lithengise ukuba olu hlobo lwenyama lumhlophe kwaye lunempilo. Sifuna ukucacisa ukuba ingulube ixhomekeke kuphela kwiindawo ezithile, ezinye ziseyinyama ephezulu kakhulu yeekhalori.
Ngale nyama, kufuneka uqaphele indlela opheka ngayo, ekubeni kufuneka ugweme inyama ethosiweyo kunye neyotyiweyo, i-embers ephela ngokutshisa iifayili kunye neemeko ezifanayo. Eyona nto ingcono i-flip ekhawulezayo kwaye ifake kwi-skillet okanye kwi-oven.
Iindawo ezibhityileyo zehagu zizinqe kuphela I-3 grams yamanqatha nge-100 grams yemveliso, kwaye ilandelwa ngokusondeleyo ligxalaba kunye ne-sirloin. Okushiyekileyo yinyama engabhityiyo.
Inyama yenkomo ebhityileyo
Kweli qela siza kubandakanya ithole (inkunzi yenkomo nenkomo engaphantsi kweenyanga ezili-12 ubudala), inyama yenkomo, inkomo kunye nenkomo (isilwanyana esidala esingaphantsi kweenyanga ezingama-48 esele sizale). Kukho izilwanyana ezininzi ezinenyama etyebileyo kwiprotheyini kunye namafutha aphantsi.
Iinqumlo ezibhityileyo zezenyama yenkomo kwaye inyama yenkomo yi-tenderloin, isitokisi, isinqe esiphezulu nesisezantsi. Nangona kunjalo, ukusuka kwi inyama yenkomo kukho iindidi ezininzi, kangangokuba kukho malunga nama-30 amanxeba ahlukeneyo (ifillet, i-loin, i-steak, njl.