Inyama emhlophe nebomvu ingamaprotheni asekelwe ezilwaneni anokunambitheka kwawo okuyingqayizivele kanye nezinzuzo zezempilo, nakuba lokhu kuqukethe izinto eziyingozi kakhulu.
Ziyini inyama ebomvu?
Ochwepheshe bachaza inyama ebomvu njenganoma iyiphi iphrotheni yezilwane etholakala ezilwaneni ezincelisayo. Inyama ye inyama yenkomo, ingulube, intambo y izinyamazane izinhlobo ezidumile zenyama ebomvu. Le mithombo yamaprotheni ivame ukuba nombala obomvu uma iluhlaza, ngenxa yokuba khona okuphezulu kwe-myoglobin, iphrotheni egazini, futhi iphendulela umbala obomvu noma onsundu ngokujulile lapho iphekiwe.
Ukusetshenziswa ngokusesilinganisweni kwenyama ebomvu kunomthelela ekudleni okunempilo nokunokulinganisela. Nakuba inamafutha amaningi, inyama eluhlaza eluhlaza iqukethe amaprotheni amaningi abalulekile, ama-fatty acids, amavithamini namaminerali anjengovithamini D, uvithamini B12, uvithamini B6, ne-zinc.
Kodwa-ke, ochwepheshe bezempilo yomphakathi baye baxhumanisa ukusetshenziswa ngokweqile kwenyama ebomvu (ikakhulukazi inyama egayiwe njengamasoseji, ubhekeni, inyama yesidlo sasemini, noma i-salami) enezici ezihlukahlukene eziyingozi empilweni, okuhlanganisa ukwanda komfutho wegazi kanye nengozi eyengeziwe yesifo senhliziyo, thayipha 2 isifo sikashukela kanye nezinhlobo ezithile zomdlavuza. Ukucutshungulwa kwemikhiqizo yenyama ebomvu kuvame ukuhlanganisa ukungeza usawoti, izinongo, noma izinto ezilondolozayo (njenge-nitrate, ezingase zihlangane nezinye izinhlanganisela futhi zibe i-carcinogenic) ukuze zilondoloze impilo yazo yeshalofu noma ukushintsha ukunambitheka kwazo.
Inyama yenkomo
Inyama yenkomo iwuhlobo olusetshenziswa kakhulu lwenyama ebomvu. Ukusikeka okuhlukene kwenyama yenkomo kusetshenziselwa izinhlobo ezahlukene zenyama yenkomo, inyama yenkomo egayiwe yenziwe ibe ama-patties, kanti izingcezu zenyama yenkomo zilungele i-casseroles. Eqinisweni, ezinye izinhlobo zenyama yenkomo njenge-tenderloin zenza kube ohlwini lokusikeka okuthenda kakhulu kwenyama.
Inyama yenkonyana nayo iwuhlobo lwenyama ebomvu kodwa iyinyama yamathole uma iqhathaniswa neyezinkomo ezinkulu.Inyama ebomvu ikulungele ngempela uma udliwa ngokusesilinganisweni. Ngokwesibonelo, inyama yenkomo ingenye yemithombo engcono kakhulu yensimbi, uvithamini B12, ne-zinc.
I-pig
Ingulube empeleni ihlukaniswa njengenyama ebomvu ngenxa yamazinga e-myoglobin enyameni. Lokhu kwenzeka naphezu kokuthi ingulube entsha ilula ngombala kuneyenkomo futhi iba lula kakhulu uma iphekiwe.
Ngenxa yentengo ephansi kanye nokuqukethwe okuphezulu kwamaprotheni, ingulube ingenye yezinhlobo ezidume kakhulu zenyama emhlabeni. Njengangokusikeka okuningi kwenyama, inani eliqondile lenyama yengulube liyahlukahluka kuye ngohlobo lokusikwa.
Isibonelo, amagremu angu-85 enyama yengulube egazingiwe angase abe namagremu angu-3,5 wamafutha. Usayizi ofanayo wokuphakelwa kwe-chop yengulube ephekiwe iqukethe amagremu angu-11 amafutha, futhi izimbambo ezisele zinamagremu angu-21 amafutha. Njengazo zonke izinhlobo zenyama ebomvu, ingulube iwumthombo omuhle wamaprotheni nensimbi.
I-Cordero
Iwundlu elinciphile libhekwa ngabaningi njengenye yezinhlobo ezinempilo kakhulu zenyama ebomvu edliwayo. Inyama yewundlu ingumthombo obalulekile wawo wonke ama-amino acid abalulekile kanye namaprotheni asezingeni eliphezulu. Iwundlu lifana nelemvu, kodwa umehluko kuphela ukuthi imvu iyinyama yemvu endala.
Esinye sezizathu ezenza iwundlu libe yinyama enempilo ukuthi amawundlu avame ukukhuliswa ngokwemvelo. Izimvu zikhuluphaliswa otshanini futhi ngokuvamile zidla ukudla okungokwemvelo, okunempilo.
Amagremu angu-85 ewundlu eliphekiwe aqukethe amagremu angu-20 wamaprotheni angu-42% yenani elinconywayo lansuku zonke. Kulokhu kunikezwa kwewundlu, kunamafutha angu-8,6 kuphela, ingxenye yawo okuyizinhlobo zamafutha angagcwalisiwe. Iwundlu liwumthombo omuhle kavithamini B12, niacin, ne-riboflavin.
Kubalulekile ukukhumbula ukuthi amafutha ewundlu ahluka kakhulu phakathi kokusikeka. Ukukhetha ukusika okunempilo kwewundlu, sizokhetha ukusikeka okunciphile kwesinqe nomlenze. Ukusikwa kwewundlu ezimbanjeni noma ehlombe kungaba nama-kilojoule amaningi kakhulu kunokusikeka okunciphile ngamafutha asikiwe.
izinyamazane
Inyamazane iwuhlobo lwenyama yenyamazane enempilo kakhulu ngoba ihlukaniswa njengenyama ebomvu engenamafutha. Nakuba inyama yenyamazane iphezulu ohlwini lwezinhlobo ezinempilo kunazo zonke zenyama ebomvu, intengo yayo ephezulu ingase ibeke abantu abaningi ekuyidleni. I-Venison nayo igcwele ukunambitheka nakuba iphansi kakhulu ngamafutha.
Uma uqhathanisa nenani lazo lokudla okunempilo, kulula ukubona ukuthi kungani inyama yenyamazane iyinketho yenyama ebomvu enempilo. Amagremu angu-85 enyama yenyamazane aqukethe amagremu angu-25 wamaprotheni, kodwa ama-calories angu-127 kuphela namagremu angu-2 kuphela amafutha. Ngaphansi kwesigamu samafutha angamafutha agcwele. IVenison inothe ngawo wonke amavithamini B futhi iqukethe amaminerali amaningi abalulekile.
Unogwaja
Unogwaja uwuhlobo lwenyama ebomvu engenamafutha enothe ngamaprotheni kanye nezakhamzimba. Nakuba unogwaja uwukukhetha kwenyama enempilo, awuvamile ukudliwa emazweni amaningi. Unogwaja uhlukaniswa njengenyama yezilwane, nakuba onogwaja nabo bakhuliswa ezweni ngenxa yenyama yabo. Inyama kanogwaja yenza isitshulu esimnandi, esinekhalori ephansi.
Iphrofayili yokondleka kukanogwaja iveza ukuthi ingcono kuwe kunenyama yenkomo noma yengulube. Amagremu angu-85 kanogwaja oyisitshulu aqukethe amakholori angu-147 kuphela futhi angaphansi kwamagremu angu-3 wamafutha. Nokho, sithola amagremu angu-28 wamaprotheni kanye namanani amahle amavithamini namaminerali.
Ziyini inyama emhlophe?
Inyama emhlophe isho noma yiluphi uhlobo lweprotheyini yezilwane emhlophe uma ingaphekwa futhi ihlala imhlophe ngemva kokupheka. Izinhlobo ezahlukene zezinkukhu, kuhlanganise ne Pollo, the igalikuni noma i idada, izibonelo ezidumile zenyama emhlophe. Inyama emhlophe iqukethe i-myoglobin ephansi kunenyama ebomvu, eyinikeza ikhwalithi ethambile futhi ephansi kakhulu kumafutha agcwele.
Kodwa-ke, amaprotheni amaningi amhlophe, njenge-turkey noma inkukhu, awela ezigabeni "zenyama elula" noma "inyama emnyama," kuye ngokuthi kunezinhlobo ezimbili eziyisisekelo zemicu yemisipha: imicu emhlophe (imisipha ethambile ephethe imicu emifushane, esheshayo. ) nemicu ebomvu (imisipha ekhuluphele, enyakaza kancane esetshenziselwa ukunyakaza isikhathi eside, njengokuma).
Inyama elula (efana nenkukhu engenasikhumba noma i-turkey breast) iqukethe ikakhulukazi imicu emhlophe, futhi inyama emnyama iqukethe ikakhulukazi imicu ebomvu, nakuba zombili izinhlobo ziqukethe ukugxiliswa kwefayibha ngayinye. Ukwanda kwamaprotheni aguqula amafutha abe amandla (njenge-myoglobin, enombala onsomi futhi egcwele insimbi) kunikeza inyama emnyama isici sayo sombala omnyama. Inokunambitheka okumnandi kunenyama emhlophe ngoba iqukethe amafutha amaningi kanye namaprotheni kunomlingani wayo.
I-Pollo
Inkukhu inyoni evame kakhulu noma uhlobo lwenyoni oludliwayo. Isizathu sokuthi kungani inkukhu ithandwa kakhulu ngenxa yokuguquguquka kwayo kanye nokuqukethwe kwamafutha aphansi. Eqinisweni, abanye bathi inkukhu ingenye yezinhlobo ezidume kakhulu zenyama emhlophe emhlabeni.
Ukuze silungise inkukhu, singayigazinga, siyibhake, siyishise, siyigazise noma siyithose. Yiqiniso, inkukhu ethosiwe iqukethe ama-calories amaningi ngenxa yokuqukethwe kwamafutha amaningi. Isifuba sezinkukhu sibhekwa njengenye yezinketho zenyama enempilo ongayithenga. Isibonelo, i-85-gram ukukhonza kwesifuba senkukhu iqukethe ama-calories angu-170 kanye namagremu angu-7 kuphela amafutha. Lo sayizi wokuphakela uqukethe namagremu angama-25 wamaprotheni kanye nensimbi ethile.
Okunye ukusikeka kwenyama yenkukhu kuqukethe ama-calories amaningi. Isibonelo, ukudla kwethanga kuqukethe ama-calories angu-180, ithanga linama-calories angu-210, futhi iphiko linama-calories angu-240.
Turkey
I-Turkey iyinkukhu enkulu esesigabeni senyama emhlophe njengenkukhu. Inyama yaseTurkey iyinyama emnyama kancane kuneyenkukhu kodwa iqukethe ama-calories ambalwa.
Uma kuziwa ezinhlotsheni ezidumile zenyama emhlophe, i-turkey ayithandwa njengenkukhu. Inyama yaseTurkey, ikakhulukazi isifuba, yomile kunenkukhu; nokho, zombili lezi zinkukhu ziyimithombo emihle kakhulu yamaprotheni angenalutho.
Njengenkukhu, i-turkey iwumthombo omuhle kakhulu wamaprotheni anempilo futhi inamanani amaningi amavithamini B. Yiqiniso, uma kuziwa ekuqhathaniseni i-turkey nenkukhu, i-turkey ivelele ngobukhulu. I-turkey evamile inesisindo esingama-3,6kg, kanti i-broiler evamile ingaba nesisindo esingu-2,7kg noma ngaphansi.
I-Pato
Enye inyoni esigabeni senyama emhlophe yidada. Nakuba inyama yedada imnyama kancane kuneyenkukhu noma i-turkey, isabonakala njengenyama emhlophe.
Inyama yedada isetshenziswa kakhulu ekudleni kwaseShayina, kanti idada lasePeking liwukudla okudumile. Ezinye izindlela zokudla idada zihlanganisa ukuwosa ibele ngesikhumba noma ukusebenzisa inyama yedada ukuze wenze i-duck pate.
Njengezinye izinhlobo zezinkukhu, inyama yedada iwumthombo omuhle wamaprotheni nezinye izakhi eziningi. Isifuba sedada esingamagremu angu-100 siqukethe u-4,5 mg wensimbi, u-13,9 mg we-selenium, no-186 mg we-phosphorus. Lawa manani okudla okunempilo aphakathi kuka-20% no-25% wokudla okunconyiwe kwansuku zonke.
Umehluko omkhulu
Inyama ebomvu nenyama emhlophe zingamaprotheni aminyene ezinomsoco futhi anambitheka futhi aphansi kuma-carbs. Nokho, kukhona umehluko omkhulu phakathi kwalokhu okubili.
- Umthombo wamaprotheni: Inyama ebomvu ivela ezilwaneni ezincelisayo njengezinkomo, izingulube, izinyamazane nonogwaja, kanti inyama emhlophe ivela enkukhuni njengenkukhu, i-turkey, noma idada.
- Color: Ngenxa yamazinga aphezulu e-myoglobin, iphrotheni egazini, inyama ebomvu, kokubili eluhlaza nephekiwe, inombala obomvu klebhu. Ngakolunye uhlangothi, inyama emhlophe inombala ophaphathekile ngaphambi nangemva kokupheka.
- umehluko wokudla okunomsoco: Inyama ebomvu nemhlophe iqukethe ama-amino acid abalulekile, amavithamini namaminerali. Nokho, inyama emhlophe inama-calories ambalwa futhi incane amaprotheni nensimbi kunenyama ebomvu.
- Amafutha agcwele kanye nokuqukethwe kwe-cholesterol: Inyama ebomvu iqukethe amazinga aphezulu e-low-density lipoproteins (LDL), ngezinye izikhathi eyaziwa ngokuthi "i-cholesterol embi," namafutha agcwele kunenyama emhlophe engenamafutha. Ukusetshenziswa ngokweqile kwenyama ebomvu kungakhuphula izinga le-cholesterol egazini futhi kube nengozi eyengeziwe yomdlavuza wesikhumba nesifo senhliziyo. Ngokuqukethwe kwayo okuphansi kwamafutha agcwele, ukusetshenziswa kwenyama emhlophe kuhlotshaniswa nemiphumela embalwa yezempilo engemihle.
- Izindlela zokupheka: Amaprotheni ezilwane ezinomzimba omncane, amhlophe ngokukhanyayo oma ngokushesha kakhulu ngesikhathi sokupheka kunenyama ebomvu egcwele amanzi, egcwele i-myoglobin noma inyama emnyama (njengethanga lenkukhu). Izindlela ezingcono kakhulu zokupheka inyama esigabeni esilula (ikakhulukazi ukusikeka okulula njengesifuba senkukhu) zisiza ukugcina umswakama, njengokugcoba, ukugoqa, noma ukuzingela, ukuze uthole ukunambitheka okungcono nokuthungwa. Inyama ebomvu enamanzi ilungele ukuphekwa emazingeni okushisa aphezulu ngamasu afana nokosa noma ukuthosa ukuze kukhishwe amajusi futhi zikhuluphele ngenkathi upheka.