Malangizo Othandiza Kugula, Kuphika, ndi Kudya Njati

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Mapuloteni ndi macronutrient omwe ndi nyumba yofunikira yopezera zakudya, ndipo ndikofunikira makamaka kwa azimayi achangu, chifukwa amakukwanitsani komanso kukuthandizani kuti mukhale ndi thanzi labwino mukamaliza kulimbitsa thupi. Chifukwa chake ngati mwatopa ndi nkhuku yokhayo yokhayo ndipo mukuyang'ana njira ina yopanda nthaka yanu yowonda, muyenera kupanga chipinda chochepa mgalimoto yanu komanso mbale yanu ya njati. (Koma choyamba, Kodi Nyama Yofiira * Zowona * Zoyipa Kwa Inu?)

"Ndi njati, mumapeza zabwino kwambiri padziko lonse lapansi: Mutha kusangalala ndi nyama yofiira yokhala ndi zakudya zopatsa thanzi zomwe zili pafupi ndi nkhuku," atero Christy Brissette, R.D., Purezidenti wa 80 Twenty Nutrition. Mafuta atatu a 90% a nthaka yopanda mafuta ali ndi ma calories pafupifupi 180 ndi magalamu 10 a mafuta, pomwe bison burger wodyetsa udzu wofanana ali ndi ma calories pafupifupi 130 ndi magalamu 6 a mafuta (ndi kupukutira 22 magalamu a mapuloteni) , akutero Brissette. (Poyerekeza, 93 peresenti ya 93 peresenti ya turkey burger imagwiritsa ntchito ma calories 170 ndi 10 magalamu a mafuta.) Mukhozanso kupeza mabala otsika kwambiri a njati okhala ndi ma calories pafupifupi 130 ndi 2 magalamu a mafuta pa 3-ounce kutumikira.

Ndi chisankho chanzeru kwa amayi okangalika makamaka chifukwa njati ndi yakuda kuposa ya ng'ombe - zomwe zimawonetsa kuti ili ndi chitsulo chochuluka. "Amayi azaka 14-50 amafunika kuposa kawiri chitsulo kuposa amuna," akutero. "Mukamagwira ntchito kwambiri, mungafunike zochulukirapo chifukwa ntchito yayikulu imatha kuwononga maselo ofiira." Nyama yanjati imakhalanso ndi zinc yambiri kuposa ng'ombe, michere yofunikira popanga chitetezo champhamvu chamthupi. Kupatula pazakudya zopatsa thanzi, njati imakondanso kudyetsedwa ndi udzu, zomwe zimapangitsa nyama kukhala yotsika kwambiri mu omega-3 fatty acids odana ndi kutupa komanso mafuta ochepa kuposa nyama yodyetsedwa ndi tirigu, akuwonjezera Brissette. Kuphatikiza apo, nyamazo sizimapatsidwa maantibayotiki kapena mahomoni, chifukwa chake mukudziwa kuti simukupeza chilichonse "chowonjezera."

Tsoka ilo, njati sizimapezeka ngati nyama yang'ombe, chifukwa chake ngati simungayipeze m'sitolo yayikulu, yesani nyama yanu, muziyitanitsa pa intaneti kuchokera m'malo ngati Omaha Steaks, kapena kugula ku Costco, komwe kumanyamula nyama ya njati ya KivaSun. Muthanso kuyesa njati kuti idye msanga. Fufuzani zopangidwa zopanda ma nitrate ndi zomwe zili ndi zosakwana 400mg ya sodium pakatumikira, atero a Brissette.

Nyama yowonda ikupitanso kumamenyu odyera, monga Ted's Montana Grill ndi Bareburger, koma ngati mukuphika nokha kumbukirani kuti muphike pang'ono ndikuchedwa kutsimikizira kuti imakhalabe nyama yopanda chinyezi imawuma mwachangu . Njira yabwino yosungira nyama yanjati yonyowa ndiyo kuyisaka pamoto wambiri, kenako kuphika pang'onopang'ono mpaka itenthedwe mkati mwa 160 °, atero a Brissette.

Mwakonzeka kuphika? Yesani imodzi mwa Maphikidwe 5 a Ng'ombe Yathanzi, kutsitsa ng'ombe ya njati!

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