Kukaningi sikhuluma ngenyama engenamafutha nebomvu, kodwa kukhona abangacaci ukuthi yiziphi izilwane eziyingxenye yohlobo ngalunye lwenyama. Yingakho sinqume ukubhala lo mbhalo futhi sikucacise ukuthi iyini inyama engenamafutha, kungani ibizwa ngokuthi i-lean, iyini isici nokuthi yiziphi izilwane eziyinika. Umbhalo othakazelisa kakhulu lapho kusukela manje kuqhubeke sizokwenza ukuthenga ngokuqwashisa okwengeziwe.
Singadla zonke izinhlobo zenyama, ngisho nekamela noma inyama yengwenya, nakuba eSpain akuyona into evamile. Manje sizogxila ezinyameni esinazo eSpain futhi lapha kukhona ikakhulukazi izinhlobo ezi-2 zenyama, ngakolunye uhlangothi, inyama ebomvu nenyama emhlophe.
Inyama ebomvu igqame kakhulu ngemva kocwaningo lwesayensi oluyihlanganisa nokuvela komdlavuza ezingxenyeni ezihlukene zomzimba, njengomdlavuza wamathumbu. Kodwa-ke, inyama emhlophe yaziwa kangcono ngokuthengiswa ngokuthi "inyama enempilo." Akekho omubi kangako, noma omunye muhle kangako.
Empeleni akulona iphutha lenyama ngokwayo, kodwa imvamisa. Okusho ukuthi, uma sidla inyama nsuku zonke, maningi amathuba okuthi sibe nohlobo oluthile lwezifo ezinjengomdlavuza noma isifo senhliziyo. Kodwa-ke, uma ukudla kwethu kusekelwe ikakhulukazi emifino, imbewu, izithelo nokudla okunempilo, futhi sishiya inyama izikhathi ezingu-2 noma ezi-3 ngesonto, sinciphisa kakhulu ingozi yokuhlupheka kwezifo ezinzima.
Izici zenyama engenamafutha
Inyama engenamafutha ibonakala ngokuba nayo amafutha angaphansi kuka-10% nge-100 grams yomkhiqizo, futhi ziyinyama enamaprotheni amaningi. Into ethakazelisayo ngalokhu ukuthi leli qembu lihlanganisa kokubili inyama ebomvu nenyama emhlophe, futhi kuya ngohlobo lokusikwa kwenyama. Ukuze zibe nomzimba omncane, kumelwe zisikwe zingabi namafutha amaningi, zigayeke kalula futhi zingabi nemizwa, uqwanga, ubhekeni nokunye.
Ibizwa ngokuthi inyama engenamafutha ngoba yakhiwe cishe i-100% yemisipha yemisipha, ngakho amafutha nezinye izakhi azingeni, njengoba sibonile endimeni edlule.
Noma nini lapho siyodla inyama kufanele sikhethe inyama engenamafutha, ngale ndlela sizobe songa cishe u-80% wamafutha. Ngakho-ke, kungaba nempilo emizimbeni yethu. Kubalulekile futhi ukubona ukuthi siyipheka kanjani, njengoba kufanele sigweme inyama eshile, ngoba i-carcinogenic; amasoso amanani awo ama-kilojoule angenalutho kanye nenyama eluhlaza ngenxa yezingozi zempilo esibhekana nazo.
Iyini inyama engenamafutha?
Kufanele ucabangele izinto eziningi ezahlukene, ngoba kuye ngokuthi kuphekwe kanjani, uhlobo lokusika kanye nesilwane esivela kuso inyama, sizoncika noma cha. Isibonelo, inkukhu enesikhumba ayincikile, ngaphandle kwesikhumba, kunjalo. Lena imininingwane esizoyicubungula ngezansi futhi izosenza siqonde yonke inhlanganisela yolwazi.
inyama ye-turkey
Amathanga aseTurkey ayingxenye encane yamafutha alolu hlobo lwenyama, kanti i-turkey inothe kakhulu ngamaprotheni. Inyama yaseTurkey ifakwe ekudleni okunempilo ngenxa yalezi zizathu, noma kunjalo, uma sifuna ukwehlisa isisindo ngokweqile, kufanele sinciphise ukudla inyama kanye ukwandisa ukudla kwemifino.
I-Turkey breast nayo iyinyama engenamafutha, ngakho-ke iyindlela enhle kakhulu uma sifuna ukwengeza i-turkey ekudleni kwethu kwamasonto onke. Imvamisa iwucezu lwenyama olumnandi kakhulu futhi olunamanzi, nakuba ukuze ingabi namanzi ngempela, kufanele siyidle ngaphandle kwesikhumba.
inyama kanogwaja engenamafutha
Onogwaja nge inyama mafutha par excellence, kusukela Ziyinyama enothe ngamaprotheni nama-kilojoule aphansi kakhulu.. Siyaphinda futhi sithi kuncike kakhulu ekutheni siyipheka kanjani, into eyodwa ukuthi lolu hlobo lwenyama lunamafutha angaphansi kuka-10% ngamagremu ayi-100 enyama, bese sibeka amasoso ahlukahlukene futhi sidle i-ultra-processed.
Okuhle ngenyama kanogwaja ukuthi inejusi futhi inambitheka kakhulu kune-turkey nenyama yenkukhu. Ngaphambi kokuthi sisho ukuthi lolu hlobo lwesilwane lunokudla okuphansi kwe-caloric, kodwa empeleni luyinto engaphezu kwenkukhu ne-turkey, noma kunjalo, ingenye yezinto ezinempilo kakhulu.
inyama yenkukhu engenamafutha
Mhlawumbe inyama edliwa kakhulu eSpain kanye nendaba yesikhumba bekulokhu kuxoxwa ngayo. Kuyiqiniso, uma sifuna ukudla inyama ngendlela enempilo, kungcono ukuthungatha noma ukubhaka inkukhu ngaphandle kwesikhumba, ngoba ngesikhumba sayo akubhekwa njengenyama engenamafutha ngoba idlula amafutha angu-10% ngamagremu angu-100 enyama.
Isifuba namathanga yizindawo ezinciphile kakhulu zalesi silwane, njengoba kunjalo nge-turkey futhi ziyizilwane ezifanayo, i-turkey kuphela enkulu.
Ngokuvamile kuba yinyama eyintandokazi yabo bonke abantu abasebenzisa imidlalo futhi bafuna ukuzinakekela futhi badle okunempilo, okulula futhi okusheshayo, ngaphezu kwalokho, inkukhu inamaprotheni amaningi. Yingakho ingenye yenyama edliwa kakhulu, kanye nekhwalithi yayo kanye nenani lenani liyasiza.
inyama yengulube
Yebo, ingulube iphakathi kwempikiswano, njengoba inyama ebomvu, kodwa iminyaka imboni yenyama ifuna ukufihla iqiniso futhi idayise ukuthi lolu hlobo lwenyama lumhlophe futhi lunempilo. Sifuna ukucacisa ukuthi ingulube incike kuphela kwezinye izingxenye, okunye kuseyinyama enekhalori ephezulu kakhulu.
Ngale nyama, kufanele futhi uqaphele ukuthi uyipheka kanjani, ngoba kufanele ugweme inyama ethosiwe negayiwe, amalahle agcina eshisa ama-fillet nezimo ezifanayo. Okungcono kakhulu ukupheqa okusheshayo bese upheqa ku-skillet noma kuhhavini.
Izindawo zengulube ezinomzimba omncane yizo kuphela 3 amagremu amafutha ngamagremu ayi-100 omkhiqizo, alandele eduze ihlombe kanye ne-sirloin. Okusele yinyama engamafutha.
Inyama yenkomo
Kuleli qembu sizofaka ithole (inkunzi nenkomo engaphansi kwezinyanga eziyi-12), inyama yenkomo, inkabi kanye nenkomo (isilwane esidala esingaphansi kwezinyanga ezingama-48 esesivele sazala). Kunezilwane eziningi ezinenyama enothe ngamaprotheni namafutha aphansi.
Ukusikeka okuncane kakhulu okwenyama yenkonyana kanti inyama yenkomo yi- tenderloin, isitokisi, i- high and low loin. Nokho, kusukela yenkomo kunezinhlobonhlobo eziningi kakhulu, kangangokuthi kukhona ukusikeka okungaba ngu-30 okuhlukene (i-fillet, i-loin, i-steak, njll.) futhi konke kuhambisana nokusikwa okuncane esikuchazile ekuqaleni.