I-Serrano ham ingenye yezinkanyezi zokudla zaseSpain. Bambalwa abaphika le nyama yokudla kwasekuseni, i-snack noma isiphuzo ngemva kokuzivocavoca okunamandla; futhi akumangazi uma ucabangela okuqukethwe kwayo amaprotheni.
Isiko lokudla i-serrano ham lihlehlela emuva ezikhathini zoMbuso WaseRoma, lapho ama-ham alashwa kwezinye izindawo zenhlonhlo. Lokhu kudla kunomsoco ophezulu kakhulu futhi kunconywa ukuvimbela izifo ezihlukahlukene. Kodwa ingabe iwumthombo omuhle wamaprotheni?
Iqukethe amaprotheni angama-30%.
Igcwele amaprotheni, amafutha e-monounsaturated, amavithamini namaminerali; ngesikhathi esifanayo ukuthi ayinawo ama-carbohydrate kanye noshukela owengeziwe. Ngokombono wokudla okunomsoco, i-Serrano ham inezakhiwo ezizuzisa kakhulu. Iwukudla okunothe ngamaprotheni anenani eliphezulu lezinto eziphilayo, eliqukethe wonke ama-amino acid abalulekile ukuthi umzimba wethu udinga kodwa awuzikhiqizi ngokwawo.
Iqukethe 30 amagremu amaprotheni ngamagremu angu-100 we-ham (30%), okuphindwe kabili lokho esikuthola enyameni engenamafutha. Lokhu kungenxa yenqubo yayo yokwelapha. Lokhu okuqukethwe kwamaprotheni aphezulu kunenzuzo ekwakhiweni kwamathambo namandla emisipha. Kodwa kufanele sicabangele inani layo lamandla (ama-calories angu-160 ngamagremu angu-100 we-ham), njengoba inqubo yokwelapha inciphisa inani lamakholori.
Naphezu kwenkolelo evamile, i-Serrano ham inothile ngamavithamini B, B1, B2 no-B6, okusiza ukugcina ubuqotho bamathambo. Futhi iqukethe i-iron, i-phosphorus, i-magnesium, i-potassium ne-zinc, kanye ne-calcium, izakhi ezibalulekile zamathambo kanye nomsebenzi wokuvikela ukwakheka kwamathambo ethu.
Ukusetshenziswa okuvamile nokulinganiselwe kwe-serrano ham kungavimbela futhi/noma kubambezele ukuqala kwe-osteoporosis ngenxa yamaprotheni amaningi, amavithamini namaminerali. Ngenxa yalesi sizathu, kufanele sifake i-Serrano ham njengengxenye yokudla kwethu ukuze sigweme noma sibambezele ukubonakala kochungechunge lwezifo noma izimo. Kodwa-ke, umthamo wansuku zonke kufanele ulawulwe ngokudla kwamafutha nosawoti.
Ukulawula amafutha nosawoti
Naphezu kweqiniso lokuthi i-serrano ham iyiphrotheni futhi inenzuzo kakhulu empilweni, inani likasawoti eliqukethe kufanele licatshangelwe. Eqinisweni, kuyasiza 5 amagremu kasawoti ngamagremu angu-100 we-ham. Inani eliphakeme kakhulu lokudla ngaphandle kokulawula noma njalo.
Ngaphezu kwalokho, inamafutha alinganiselayo kakhulu (amagremu angu-15 ku-100 amagremu we-ham), njengoba cishe ingxenye yamafutha e-Serrano ham ayi-monounsaturated (oleic acid), okusho ukuthi ayasiza ekukhiqizeni i-HDL (i-cholesterol enhle). ). Ngakolunye uhlangothi, kubonakala sengathi ivikela izifo zenhliziyo nemithambo yegazi. Kukhona izifundo ezibonisa ubudlelwano obuhle phakathi kokusetshenziswa kwamafutha e-monounsaturated kanye nokuqina kwamathambo.