Uthando lwenkukhu alubonakali luncipha. Inkukhu ivame ukutuswa esikhundleni senyama ebomvu, njengoba iphansi kumafutha agcwele. Kunezinketho eziningi uma kuziwa enkukhu. Ithengiswa iphelele noma izingxenye ezithile njengamabele enkukhu, amathanga noma izimpiko, kodwa yikuphi okunempilo?
Naphezu kokuchichima kwamabele ezinkukhu kanye namadili esigabeni senyama ezitolo ezinkulu, kukhona okunye ukusika okukhethwa yizazi zokudla okuthandayo ukuthi sikufake enqoleni yokuthenga: amathanga enkukhu.
Abantu abaningi bayawagwema amathanga enkukhu ngoba abonakala ekhuluphele kakhulu. Sonke sikhule sidla amabele, ngakho-ke uma siqala ukupheka ngamathanga enkukhu, kuzwakala sengathi kuvele inkukhu entsha ngokuzumayo.
Yini enhle kangaka ngamathanga? Inyama encane, emnyama kunazo zonke iwina amaphuzu abalulekile ngenxa yokwakheka kwayo okunomsoco; baphinde bapheke okumnandi futhi kunambitheka kunenyama emhlophe. Nakuba, ingabe ingcono ngempela kune-brisket?
Umehluko Womsoco
Abanye abantu bakhetha ukunambitheka kwenyama emnyama kunenyama emhlophe, beyithola ithenda futhi inambitheka.
Kokubili amathanga namabele enkukhu mahle imithombo yamaprotheni mafutha. Nokho, ziyehluka ngenani lama-kilojoule, amafutha, namafutha agcwele. Isibonelo, isifuba senkukhu esingama-ounce angu-85 esingenasikhumba sinikeza cishe ama-calories angu-140, amagremu angu-3 wamafutha esewonke, kanye negremu elilodwa kuphela lamafutha agcwele.
Inani elifanayo lenyama yenkukhu emnyama engenasikhumba linganikeza inani eliphindwe kathathu lamafutha engqikithi yamagremu angu-9 wamafutha, amagremu angu-3 wamafutha agcwele kanye nama-calories angu-170. Lo mehluko ungase ungabonakali mkhulu, kodwa kuye ngosayizi wokuphakela ungakhula kakhulu. Kodwa-ke, mayelana nokudla okunomsoco, isifuba senkukhu sinamaprotheni amaningi namafutha amancane, kodwa ithanga linambitha kangcono.
Kungumqondo omuhle futhi ukubheka ilebula ethi Nutrition Facts. Eminye imikhiqizo yenkukhu ijovwe ngosawoti, osiza ukuthi ihlale imanzi.
izinzuzo zamathanga enkukhu
Kunezinzuzo ezimbalwa zokwethula lokhu kusikeka ekudleni okuvamile.
Siza ukulawula izingxenye
Uma kuqhathaniswa namabele enkukhu, amathanga mancane. Ithanga elijwayelekile nalo liseduze kakhulu nephrotheni enconyiwe enikezela ngamagremu angama-70 kuye kwangama-90 kunebele lenkukhu, ngakho ukukhetha ithanga phezu kwebele kuyindlela elula yokugcina osayizi bengxenye bebancane futhi bengaphansi kokulawula.
Amabele, ngakolunye uhlangothi, kuzodingeka akhethwe anqunywe abe yizicucu. Kulokhu besingeke sazi kahle ukuthi zinesisindo esingakanani bese silahlekelwa ukubalwa kwemisoco.
Aqukethe i-zinc eyengeziwe
Amathanga agcwele i-zinc, enikeza cishe amaphesenti angu-70 ngaphezulu kwamaminerali kunamabele enkukhu.
I-Zinc ingenye yamaminerali abaluleke kakhulu emzimbeni, adingekayo ekusebenzeni kwama-enzyme angaphezu kwama-300 emzimbeni, njengalawo anomthwalo we-metabolism, ukusebenza kwezinzwa kanye nokuzivikela komzimba, phakathi kokunye.
Zinambitheka kakhudlwana
Noma ubani uthanda ukupheka ngamathanga ngenxa ye-juiciness yabo yemvelo kanye ne-flavour. nakuba benjalo ukuncika kancane kunamabele, amathanga angaphekwa amafutha amancane futhi zithembele emafutheni azo ukuze azigcine emanzi ngesikhathi sokupheka.
Lawo mafutha engeziwe enza amathanga enkukhu abe lula ukuwapheka ngoba mancane amathuba okuthi uwapheke kakhulu futhi womise.
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Sithanda amathanga enkukhu ngenxa yamafutha engeziwe afika nenyama emnyama. Futhi zigcwala kakhulu, noma udla inyama encane. Lokho kwaneliseka okwengeziwe cishe kubangelwa ingxenye yamafutha.
Igremu yegremu, amafutha anikela ngamakhalori amaningi kakhulu ngamakhalori angu-9 igremu ngalinye (uma kuqhathaniswa namacarbohydrates namaprotheni, anikela ngamakhalori angu-4 igremu ngalinye). Lawo ma-calorie engeziwe, ngokombono, kufanele akwenze uzizwe ugcwele ngokuncane. Futhi, amafutha agaywa kancane kancane, enye imbangela engase ibe imbangela yawo ukuba anelise kakhudlwana.
Ukwengeza, ezinye izinhlobo zamafutha ziye zaboniswa ukwandisa ukusutha, ukunciphisa indlala, futhi nomthelela omuhle kwamanye amahomoni endlala (hhayi wonke), ngokusho kocwaningo lwango-April 2009 ku-American Journal of Clinical Nutrition.
amafutha anempilo
Bheka izinombolo zangempela kanye nenani eliphelele lamafutha ethangeni lenkukhu uma kuqhathaniswa nebele: Ithanga eliphekiwe elingamagremu angu-70 linamagremu angu-14.6 wamafutha, kuyilapho ibele elinosayizi ofanayo liqukethe amagremu angu-3.5 wamafutha.
Amafutha amaningi enyameni yethanga amafutha e-monounsaturated noma "amafutha amahle." Noma kunjalo, kunamafutha agcwele kakhulu (okuthiwa "amafutha amabi") enyameni yethanga lenkukhu uma kuqhathaniswa nenyama yebele emhlophe. Kodwa amafutha amaningi agcwele esikhumbeni samathanga namabele, ngakho okumele ukwenze nje ukudla okudlela endlini isikhumba ngaphambi kokupheka.
Zithengeka kakhulu
Amathanga avamise ukuba nezindleko eziphansi kancane ngephawundi ngalinye, okuwenza abe inketho eshibhile ongayifaka phakathi nesonto lakho lokuzungezisa ukudla.
Uma sibheka izitolo ezinkulu, sithole ukuthi amathanga enkukhu awuhhafu wenani ngekhilogremu uma kuqhathaniswa namabele. Kwezinye izitolo, ayeshibhe cishe ngamaphesenti angu-25.
Nini ukusebenzisa amathanga enkukhu?
Uma singakwazi ukunquma phakathi kwamathanga namabele, kulungile. Zombili izinketho ezinhle kakhulu zokufaka ekudleni. Ukukhetha isifuba senkukhu noma inyama yethanga kuncike ezintweni ezimbalwa ezihlukene.
Okubaluleke kakhulu ukuthi kufanele sisebenzise ukusika okufanele kakhulu isitayela sokudla. Isibonelo, uma sithanda ukudla okunamafutha amancane, sizokhetha amathanga enkukhu. Ngakolunye uhlangothi, uma amafutha anempilo afana ne-Omega-3s ebalulekile kithi, futhi kufanele abe njalo, sizokhetha isikhumba sesifuba senkukhu.
Into yesibili okufanele icatshangelwe lapho ukhetha enye phezu komunye okuqukethwe kwamaprotheni. Kulesi simo sesivele sibonile ukuthi isifuba sezinkukhu siqukethe inani elikhulu.
Yikuphi okungcono ukwehlisa isisindo?
Uma uzama ukwehlisa isisindo, kuwumqondo omuhle ukubheka ukusikeka kwenyama engenamafutha. Inyama emnyama iqukethe izakhi eziningi ezibalulekile, kodwa inyama emhlophe engenawo ama-calories namafutha agcwele.
Uma sifuna ukunciphisa ama-calories enkukhu futhi ngesikhathi esifanayo sanelise zonke izidingo zayo zokudla okunomsoco, sizokhetha amabele enkukhu angenamathambo. Ngama-calories angu-140 kuphela i-brisket ngayinye (uma iphekwe), ayinketho enhle kakhulu yamaprotheni. Singazama nokudla amathanga enkukhu ukuze sinciphise umzimba. Ithanga ngalinye (ngaphandle kwesikhumba) liqukethe kuphela ama-calories angu-124 nangaphansi kwegremu lamafutha.
Ngakho-ke ngokombono we-caloric, kuyacaca ukuthi i-brisket emhlophe iwina.