Inyama emhlophe kunye nebomvu ziiprotheni ezisekelwe kwizilwanyana ezinencasa yazo ekhethekileyo kunye neenzuzo zempilo, nangona ezi zithwala zinomngcipheko ophezulu.
Yintoni inyama ebomvu?
Iingcali zichaza inyama ebomvu njengayo nayiphi na iprotheni yezilwanyana efumaneka kwizilwanyana ezanyisayo. Inyama ye inyama yenkomo, ihagu, intambo y Ixhama ziintlobo ezidumileyo zenyama ebomvu. Le mithombo yeprotheyini idla ngokuba bomvu ngombala xa ikrwada, ngenxa yobukho obuphezulu be-myoglobin, iprotheyini esegazini, kwaye ijika umbala obomvu okanye omnyama omdaka xa iphekiwe.
Ukusetyenziswa ngokulinganayo kwenyama ebomvu kunegalelo ekudleni okunempilo kunye nokulinganisela. Nangona inamafutha amaninzi, inyama ebomvu ekrwada iqulethe izixa ezikhulu zeeprotheyini eziyimfuneko, iiasidi ezinamafutha, iivithamini, neeminerali ezifana nevithamin D, ivithamin B12, ivithamin B6, nezinc.
Nangona kunjalo, iingcali zempilo yoluntu zidibanise ukusetyenziswa ngokugqithiseleyo kwenyama ebomvu (ingakumbi inyama ecutshungulwayo efana nesoseji, i-bacon, inyama ye-luncheon, okanye i-salami) kunye nezinto ezahlukeneyo ezibeka ingozi kwimpilo, kubandakanywa ukunyuka kwengcinezelo yegazi kunye nomngcipheko we-coronary heart disease, uhlobo 2 isifo seswekile kunye neentlobo ezithile zomhlaza. Ukucutshungulwa kweemveliso zenyama ebomvu kudla ngokubandakanya ukongeza ityuwa, i-flavorings, okanye i-preservatives (ezifana ne-nitrate, ezinokusebenzisana nezinye iikhompawundi kwaye zibe yi-carcinogenic) ukugcina ubomi beshelufu okanye ukuguqula incasa yazo.
Inyama yenkomo
Inyama yenkomo yolona hlobo olusetyenziswa kakhulu lwenyama ebomvu. Iintlobo ezahlukeneyo zenyama yenkomo zisetyenziselwa iintlobo ezahlukeneyo ze-steak, inyama yenkomo yenziwe ibe yi-patties, kwaye iinqununu zenyama yenkomo zilungile kwi-casseroles. Enyanisweni, ezinye iintlobo zenyama yenkomo njenge-tenderloin zenza ukuba zibe kuluhlu lwezona zicucu zenyama.
Inyama yenkonyana ikwaluhlobo lwenyama ebomvu kodwa yinyama yamathole ngokungafaniyo nenyama yenkomo enkulu.Inyama ebomvu ilungile ngokwenene kuwe xa ityiwa ngobungcathu. Ngokomzekelo, inyama yenkomo yenye yeyona mithombo ilungileyo yentsimbi, ivithamin B12, kunye nezinc.
Ingulube
Inyama yehagu eneneni ihlelwa njengenyama ebomvu ngenxa yamanqanaba e-myoglobin enyameni. Oku kunjalo nangona inyama yehagu entsha ilula ngombala kunenyama yenkomo kwaye ikhanya kakhulu xa iphekiwe.
Ngenxa yexabiso eliphantsi kunye nomxholo weprotheyini ephezulu, inyama yehagu yenye yezona ntlobo zidumileyo zenyama emhlabeni. Njengoko kuninzi lokusikwa kwenyama, umxholo wesondlo wehagu uyahluka ngokuxhomekeke kuhlobo lokusikwa.
Umzekelo, i-85 grams yehagu eqhotsiweyo inokuba nentwana ye-3,5 grams yamafutha. Ubungakanani obufanayo benkonzo yengulube ephekiweyo iqulethe i-11 grams yamanqatha, kwaye iimbambo ezishiyekileyo zineegram ezingama-21 zamafutha. Njengazo zonke iintlobo zenyama ebomvu, ingulube ngumthombo olungileyo weprotheyini kunye nentsimbi.
Cordero
Igusha ebhityileyo ithathwa ngabaninzi njengeyona ntlobo isempilweni yenyama ebomvu etyiwayo. Inyama yemvana ngumthombo obalulekileyo wazo zonke ii-amino acid eziyimfuneko kunye neprotheyini ekumgangatho ophezulu. Igusha iyafana negusha, kodwa umahluko kukuba itakane yinyama yegusha endala.
Esinye sezizathu zokuba itakane libe yinyama esempilweni kukuba amatakane adla ngokukhuliswa ngokwendalo. Iigusha zityebe engceni kwaye zondliwa ngokutya okunendalo, okunempilo.
I-85 grams yegusha ephekiweyo iqulethe i-20 grams yeprotheyini eyi-42% yexabiso lemihla ngemihla elicetyiswayo. Kolu kunikezelwa kwetakane, kukho i-8,6 g yamanqatha kuphela, isiqingatha sayo luhlobo lwamafutha angaxutywanga. Imvana ikwangumthombo olungileyo wevithamin B12, niacin, kunye neriboflavin.
Kubalulekile ukukhumbula ukuba amafutha egusha ahluka kakhulu phakathi kokusikeka. Ukukhetha eyona gusha iphilileyo, siya kukhetha ukusikwa okuncinci kwesinqe kunye nomlenze. Ukusikwa kwetakane ezimbanjeni okanye egxalabeni kunokuba neekhalori ezingaphezulu kakhulu kunokusikwa okubhityileyo ngamafutha achetyiweyo.
Ixhama
Inyama yenyama yexhama luhlobo lwenyama yexhama esempilweni kakhulu kuba ihlelwa njengenyama ebomvu ebhityileyo. Nangona inyama yenkomo iphezulu kuluhlu lwezona ntlobo zisempilweni zenyama ebomvu, ixabiso layo eliphezulu linokwenza abantu abaninzi bayeke ukuyitya. Inyama yenyama yezilwanyana nayo igcwele incasa nangona inamafutha aphantsi kakhulu.
Ukuthelekisa ixabiso labo lezondlo, kulula ukubona ukuba kutheni inyama yenyama yenkomo iyindlela ebomvu ephilileyo. I-85 grams ye-venison iqulethe i-25 grams yeprotheni, kodwa kuphela i-127 calories kunye ne-2 grams kuphela yamanqatha. Ngaphantsi kwesiqingatha somxholo wamafutha ngamafutha ahluthayo. IVenison ityebile kuzo zonke iivithamini B kwaye iqulethe iiminerali ezininzi ezibalulekileyo.
Umvundla
Umvundla luhlobo lwenyama ebomvu ebhityileyo etyebileyo ngeprotheyini kunye nezondlo. Nangona umvundla ulukhetho lwenyama esempilweni, awufane utyiwe kumazwe amaninzi. Umvundla uchazwa njengenyama yezilwanyana, nangona imivundla ikwakhuliswa kweli lizwe ngenxa yenyama yayo. Inyama yomvundla yenza isityu esimnandi, esinekhalori ephantsi.
Iprofayili yesondlo somvundla ityhila ukuba ingcono kuwe kunenyama yenkomo okanye yehagu. I-85 grams yemvundla ephekiweyo iqulethe kuphela iikhalori ezingama-147 kwaye ngaphantsi kwe-3 grams yamanqatha. Nangona kunjalo, sifumana i-28 grams yeprotheyini kunye nezixa ezilungileyo zeevithamini kunye neeminerali.
Yintoni inyama emhlophe?
Inyama emhlophe ibhekisa kulo naluphi na uhlobo lweprotheyini yezilwanyana ezimhlophe xa zingaphekwanga kwaye zihlala zimhlophe emva kokupheka. Iintlobo ezahlukeneyo zeenkukhu, kuquka Pollo, i ikarikuni okanye idada, yimizekelo edumileyo yenyama emhlophe. Inyama emhlophe iqulethe umxholo ophantsi we-myoglobin kunenyama ebomvu, inika umgangatho onqabileyo kunye nophantsi kakhulu kumafutha ahluthayo.
Nangona kunjalo, iiprotheyini ezininzi ezimhlophe, ezifana ne-turkey okanye inkukhu, ziwela kwiindidi "zenyama elula" okanye "inyama emnyama," kuxhomekeke kubukho beentlobo ezimbini ezisisiseko zemicu yemisipha: imicu emhlophe (imisipha ebhityileyo ejongene nemicu emfutshane, ngokukhawuleza. ) kunye nemicu ebomvu (isihlunu esityebileyo, esicothayo esisetyenziselwa iintshukumo ezinde, njengokuma).
Inyama ekhanyayo (efana nenkukhu engenalusu okanye isifuba se-turkey) iqulethe ubukhulu becala imicu emhlophe, kwaye inyama emnyama iqulethe ubukhulu becala imicu ebomvu, nangona zombini ezi ndidi ziqulethe ukugxilwa kwefiber nganye. Ubukho obuninzi beeprotheyini eziguqula amafutha abe ngamandla (afana ne-myoglobin, emfusa ngombala kwaye izele yintsimbi) inika inyama emnyama uphawu lombala wayo omnyama. Inencasa kunenyama emhlophe kuba inamafutha kunye neprotheyini eninzi kunomlingani wayo.
Pollo
Inkukhu yeyona ntaka ixhaphakileyo okanye uhlobo lwentaka etyiwayo. Isizathu sokuba inkukhu ithandwa kakhulu ngenxa yokuguquguquka kwayo kunye nomxholo ophantsi wamafutha. Enyanisweni, abanye bathi inkukhu yenye yezona ntlobo zidumileyo zenyama emhlophe ehlabathini.
Ukulungiselela inkukhu, sinokuyitshisa, siyibhaka, siyiphunga, siyitshise okanye siyiqhotse. Ngokuqinisekileyo, inkukhu eqhotsiweyo iqulethe iikhalori ezininzi ngenxa yomxholo ophezulu wamafutha. Inkukhu yenkukhu ithathwa njengenye yeendlela eziphilileyo zenyama onokuyithenga. Ngokomzekelo, i-85-gram ye-inkukhu yenkukhu iqulethe i-calories ye-170 kunye ne-7 grams kuphela yamanqatha. Lo bungakanani bokukhonza bukwaqulethe i-25 grams yeprotheni kunye nentsimbi ethile.
Okunye ukusikwa kwenyama yenkukhu kuneekhalori ezininzi. Umzekelo, ukuphakelwa kwethanga kuneekhalori ezingama-180, ithanga lineekhalori ezingama-210, kunye nephiko leekhalori ezingama-240.
ETurkey
I-Turkey yinkukhu enkulu ekudidi lwenyama emhlophe efanayo neyenkukhu. Inyama yaseTurkey yinyama emnyama kancinci kuneyenkukhu kodwa ineecalories ezimbalwa.
Xa kuziwa kwiintlobo ezidumileyo zenyama emhlophe, i-turkey ayithandwa njengenkukhu. Inyama yaseTurkey, ngakumbi isifuba, yomile kunenkukhu; nangona kunjalo, zombini ezi nkukhu ziyimithombo ebalaseleyo yeprotheni ebhityileyo.
Njengenkukhu, i-turkey ngumthombo obalaseleyo weprotheni enempilo kwaye inezixa ezilungileyo zeevithamini B. Kakade ke, xa kuthelekiswa ne-turkey kunye nenkukhu, i-turkey ivelele ngokobukhulu. Inyama yenyama yenyama ephakathi inobunzima obumalunga ne-3,6kg, ngelixa ibroiler eqhelekileyo inobunzima obuyi-2,7kg okanye ngaphantsi.
Pato
Enye intaka ekudidi lwenyama emhlophe lidada. Nangona inyama yedada imnyama kancinci kunenkukhu okanye iturkey, isabonakala njengenyama emhlophe.
Inyama yedada isetyenziswa kakhulu kwi cuisine yamaTshayina, idada iPeking isitya esithandwayo. Ezinye iindlela zokutya idada ziquka ukuqhotsa ibele ngesikhumba okanye ukusebenzisa inyama yedada ukwenza ipate yedada.
Njengezinye iintlobo zeenkukhu, inyama yedada ngumthombo olungileyo weprotheyini kunye nezinye izondlo ezininzi. I-100-gram ye-4,5 ye-skinless duck breast iqulethe i-13,9 mg yentsimbi, i-186 mg ye-selenium, kunye ne-20 mg ye-phosphorus. Ezi xabiso zezondlo ziphakathi kwe-25% kunye ne-XNUMX% yokucetyiswa kwemihla ngemihla.
Umahluko ophambili
Inyama ebomvu kunye nenyama emhlophe ziiprotheni ezinomsoco ezinomsoco kwaye ziphantsi kwi-carbs. Nangona kunjalo, kukho umahluko ophambili phakathi kwezi zimbini.
- Umthombo weprotheni: Inyama ebomvu iphuma kwizilwanyana ezanyisayo njengeenkomo, iihagu, amaxhama kunye nemivundla, kanti inyama emhlophe iphuma kwinkukhu njengenkukhu, iturkey okanye idada.
- umbala: Ndiyabulela kumanqanaba aphezulu e-myoglobin, iprotheni egazini, inyama ebomvu, zombini eluhlaza kwaye ephekiweyo, inombala omnyama obomvu. Kwelinye icala, inyama emhlophe inombala ophaphathekileyo phambi nasemva kokupheka.
- umahluko kwezondlo: Inyama ebomvu nemhlophe iqulethe ii-amino acids ezibalulekileyo, iivithamini kunye neeminerali. Nangona kunjalo, inyama emhlophe ineekhalori ezimbalwa kunye neprotheyini encinci kunye nentsimbi kunenyama ebomvu.
- Amafutha ahluthayo kunye nomxholo we-cholesterol: Inyama ebomvu iqulethe amanqanaba aphezulu e-low-density lipoproteins (LDL), ngamanye amaxesha eyaziwa ngokuba yi "cholesterol embi," kunye namafutha ahluthayo kunenyama emhlophe ebhityileyo. Ukusetyenziswa ngokugqithisileyo kwenyama ebomvu kunokunyusa amanqanaba e-cholesterol yegazi kwaye ithwala umngcipheko okhulayo womhlaza we-colorectal kunye nesifo senhliziyo. Ngomxholo ophantsi we-fat saturated, ukusetyenziswa kwenyama emhlophe kudibaniswa nemiphumo embalwa yezempilo.
- Iindlela zokupheka: Iiprotheni zezilwanyana ezibhityileyo, ezimhlophe ezikhanyayo zoma ngokukhawuleza ngexesha lokupheka kunejusi, inyama ebomvu ezaliswe yi-myoglobin okanye inyama emnyama (efana nethanga lenkukhu). Iindlela ezilungileyo kakhulu zokupheka inyama kwinqanaba elikhanyayo (ngokukodwa ukusika okulula njengenkukhu yenkukhu) kunceda ukugcina umswakama, njengokubetha, ukupholisa, okanye ukuzingela, ukunambitha okungcono kunye nokuthungwa. Inyama ebomvu enejusi ilungile ekuphekeni kumaqondo obushushu aphezulu ngeendlela ezinje ngokugcada okanye ukuqhotsa ijusi ukukhupha iijusi kunye nokutyeba ngelixa upheka.