Uma kuziwa ekuhleleni ukudla kwakho, ungase uzizwe ungabaza ngokuthi iyiphi iphrotheni okufanele uyikhethe. Ufuna ukuzenza isiteki, kodwa ukhunjuzwa ngokushesha ngezindaba zakamuva zokuthi inyama ebomvu ayiyingozi empilweni yakho.
Iqiniso liwukuthi lolu hlobo lwenyama kade lwaziwa njengomthombo omuhle wamaprotheni, futhi siyazi ukuthi abagijimi badinga amaprotheni. Ongoti bathi ayiphilile ngoba ine- amafutha agcwele amafutha. Ukudla ukudla okunamafutha agcwele kungaholela ekutheni a cholesterol ephezulu futhi ikubeke engcupheni yesifo senhliziyo, ngakho kugweme lapho ukwazi.
Ithini isayensi?
Skena indawo yenyama kunoma yisiphi isitolo esikhulu futhi uzothola imigqa nemigqa yamabhega, ama-ribeyes, ama-T-bones, njll. Eqinisweni, abantu baseMelika abavamile badla inyama ebomvu engu-4 ngesonto (kodwa abantu abangu-5% badla okungenani ukudla okubili ngosuku), ngokombiko weCenters for Disease Control and Prevention (CDC).
Kodwa isayensi iye yahlobanisa ukusetshenziswa kwenyama ebomvu njalo ukuthuthukiswa kwezinkinga zempilo ezingaphelinjengesifo senhliziyo, umdlavuza, ngisho nokufa ngaphambi kwesikhathi. Olunye ucwaningo lwabheka abesifazane abangaphezu kuka-13.000 XNUMX nokuthi baludla kangaki lolu hlobo lwenyama. Imiphumela yabonisa lokho abesifazane abadla inyama ebomvu izikhathi ezingaphezu kwezintathu ngesonto babesengozini enkulu yesifo senhliziyo nemithambo yegazi. (Kuyaphawuleka ukuthi lezi izifundo zokuqaphela ezibonisa ukuhlobana, hhayi imbangela, futhi azihlali zilandisa ngezinye izici zokuphila, njengokubhema, ukuphuza, nokuvivinya umzimba.)
Inyama ethile, ikakhulukazi uma icutshungulwe njenge amasoseji enkomo kanye nenyama yedeli, anamafutha agcwele kanye nama-kilojoule, futhi angase abe ne-carcinogenic (ebangela umdlavuza) ama-nitrate, okufanele uwagweme uma kungenzeka. Olunye ucwaningo, olwanyatheliswa kuyi- American Journal of Clinical Nutrition , lwathola ukuthi inyama ebomvu (nenyama emhlophe) yandisa amazinga e-LDL, noma "i-cholesterol embi," uma kuqhathaniswa nokudla okusekelwe ezitshalweni.
Nakuba kulula ukubona imiphumela enjengalena futhi ufuna ukusika yonke inyama ebomvu ngokuhle, kumayelana izinhlobo nosayizi yezinsiza ozidlayo. Umbono oyiphutha ukucabanga ukuthi ukudla inyama ebomvu kufana nokushwabadela i-ribeye engamagremu angama-500 uma uqhathanisa ne-steak engamagremu angama-80. Ukukhetha ukusika okunempilo kwenyama ngosayizi ofanele wokuphakela (amagremu angu-80 enyama ethambile ephekiwe, ngokusho kwe-American Heart Association (AHA)) kuzoqinisekisa ukuthi uthola izinzuzo zamaprotheni enyama ebomvu ngaphandle kokungena emanzini.
Eqinisweni, BOLD istudiyo, eyanyatheliswa kuyi-American Journal of Clinical Nutrition, yabonisa ukuthi amagremu angu-100 enyama yenkomo engenamafutha ngosuku empeleni asize amazinga e-cholesterol ephansi kanye ne-LDL (embi) kubahlanganyeli bocwaningo. Imiphumela efanayo yatholakala lapho abahlanganyeli bedla amagremu angu-120 enyama engenamafutha ngosuku.
Kubalulekile ukuqaphela ukuthi uma uqhathanisa amagremu enkukhu yenkukhu nenyama yenkomo engenamafutha, inkukhu iqukethe amagremu angu-3 wamafutha kanye namagremu angu-0 wamafutha agcwele; kuyilapho inyama yenkomo iqukethe amagremu angu-9 wamafutha kanye namagremu angu-4 wamafutha agcwele. Konke kuncike ekukhetheni inyama yenkomo enciphile nokudla usayizi ofanele wokuphakelwa.
Kunezinhlobo ezingaphezu kuka-29 zokusikeka okunempilo kwenyama ebomvu, okuvamise ukuba namagama athi "round", "loin" noma "sirloin" ephaketheni. Lezi zicucu ezithambile zenyama ebomvu ziqukethe 10 izakhamzimba ezibalulekile okuhlanganisa amaprotheni, insimbi, i-zinc, i-phosphorus, i-niacin, i-riboflavin, i-choline, i-selenium, namavithamini B6 no-B12.
Ngicabanga ukuthi izinzuzo eziyinhloko amaprotheni, insimbi kanye nokuqukethwe kwe-B12. Amaprotheni asiza ekubuyiseleni kwemisipha ngemva kokuzivocavoca, okungaba nomthelela ekuqiniseni ukusebenza. Ngaphezu kwalokho, kubasubathi, inyama yenkomo inezakhamzimba ezihlukahlukene ezingasiza ekuthuthukiseni ukusebenza kahle. Izakhamzimba ezitholakala enyameni, njengensimbi, zisiza ukuthutha umoya-mpilo kumaseli emisipha, okungasiza ukusekela amazinga aphezulu wamandla ngesikhathi sokuzivocavoca. I-Selenium iyi-antioxidant enamandla esiza ekululameni futhi isiza amasosha omzimba ukubaleka izifo nokugula.
I-iron ne-vitamin B12 iyadingeka ukuze uthole amandla nokukhula, futhi insimbi enyameni imunca kakhulu kune-ayoni ezitshalweni. Khumbula ukuthi ungathola futhi amaprotheni ezinkukhu, inhlanzi, amaqanda, kanye namaprotheni amaningi asekelwe ezitshalweni uma ufuna ukunciphisa impilo yakho siqu noma umbono wemvelo.
Ingabe kuyingozi ukudla inyama ebomvu?
Inyama ebomvu ayinampilo ngokwemvelo futhi ingaba yingxenye yokudla okunempilo komsubathi, inqobo nje uma unamathela kumasayizi nezingxenye ezifanele. Kubalulekile ukuqaphela ukuthi imiphumela emibi ingavela ekusetshenzisweni ngokweqile kwanoma yikuphi ukudla. Isincomo se-AHA sokudliwa kwamafutha agcwele nsuku zonke singama-5 kuya ku-6% noma ngaphansi kwawo wonke ama-kilojoule, ngakho-ke amafutha atholakala ekuphakeleni kwenyama yenkomo (cishe amagremu angu-4 kusikwe senyama engenamafutha) angena kulolo hlu.
ukusikeka kwe-sirloin futhi nxazonke yizona ezacile, kodwa ungathola futhi inyama yenkomo ethambile. Futhi inyama yenkomo ingaphekwa ngezindlela eziningi ezinempilo, njenge bhaka, gazinga kanye ne-grill.
Nakuba ungathola amaprotheni ekudleni okuhlukahlukene, awekho amanye amaprotheni apakisha iphakethe lezakhi kunenyama yenkomo. Futhi, ukuze uthole inani elifanayo leprotheyini elitholakala kumagremu angu-50 enyama ebomvu, kuzodingeka udle izinkomishi ezintathu zequinoa noma izipuni eziyi-3 zebhotela lamantongomane, okungaphezu kokuphindwe kathathu kwenani lama-kilojoule atholakala ekuphakeni okukodwa. inyama.
Ukudla kwaseMedithera nakho kusekela ukusetshenziswa kwenyama ebomvu kanye noma kabili ngesonto, futhi kuhlale kungenye yezindlela zokudla ezinempilo.