Zakudya zofiira kapena zoyera: ndi ziti zomwe muyenera kuzipewa

Zamkati

• Kodi nyama yabwino kwambiri ndi iti?
• Ndi nyama ziti zomwe ndiyenera kupewa?
• Zikhulupiriro ndi zoona zokhudza nyama
• 1. Nyama yoyera ndiyabwino kuposa yofiira
• 2. Kudya nyama yofiira usiku nkovuta
• 3. Nyama yoyera siyonenepa
• 4. Nyama yosowa ndiyabwino
• 5. Nkhumba ndi yoipa

Nyama zofiira zimaphatikizapo ng'ombe, nyama yamwana wang'ombe, nyama ya nkhumba, mwanawankhosa, mwanawankhosa, kavalo kapena mbuzi, kuphatikiza masoseji okonzedwa ndi nyama izi, pomwe nyama zoyera ndi nkhuku, bakha, Turkey, tsekwe ndi nsomba.

Mwambiri, mbalame ndi nyama yoyera ndipo nyama zamiyendo inayi ndi nyama zofiira, koma mtundu wa nyama umadalira mtundu, chiyambi cha nyama, mtundu wa minofu ndi pH ya nyama, ndipo palibe chosavuta komanso chodalirika njira yopangira kusiyana uku.

Kodi nyama yabwino kwambiri ndi iti?

Nyama yoyera ya nkhuku yoyera, monga bakha, zinziri kapena nkhuku, imakhala ndi mafuta ochepa komanso ma calories ndipo, pachifukwa ichi, imadziwika kuti ndi yathanzi ndipo imatha kudyedwa nthawi zambiri. Komabe, nyama yofiira ingathenso kuwonedwa ngati njira yabwino, bola ngati idyedwe pang'ono ndikukonda nyama ndikucheka ndi mafuta ochepa, monga duckling, bere, fillet kapena limp, mwachitsanzo.

Kuphatikiza apo, nsomba ziyeneranso kudyedwa pafupipafupi, makamaka nsomba zamafuta ndi madzi ozizira, monga sardine, tuna ndi salimoni, popeza ndi olemera mu omega-3, womwe ndi mtundu wamafuta omwe ndi abwino m'thupi. kukhala anti-yotupa yabwino kwambiri, imathandiza kuchepetsa cholesterol.

Mosasamala nyama yomwe yasankhidwa, malingaliro ake ndikuti kuchuluka kwa chakudya sikuyenera kupitirira magalamu 100 mpaka 150 amtundu wa protein iyi, chifukwa mbaleyo iyenera kukhala ndi zakudya zina, monga masamba, nyemba ndi magwero azakudya, mwachitsanzo. Komabe, ndikofunikira kuti wodziwa zaumoyo afunsidwe kuti atsimikizire kuchuluka kwa nyama pachakudya chomwe chiyenera kuphatikizidwa tsiku lililonse.

Ndi nyama ziti zomwe ndiyenera kupewa?

Ndibwino kuti mupewe kudula nyama ndi mafuta ambiri, monga rump steak, nthiti ndi ma giblets, monga chiwindi, impso, mtima ndi matumbo. Kuphatikiza apo, mafuta onse owoneka ayenera kuchotsedwa munyamayo musanakonzekere, monga nthawi yophika yamafuta imatha kulowa mnofu wa nyama, womwe umalepheretsa kuchotsedwa kwake panthawi yakudya. Ndikofunikanso kukumbukira kuti nyama zokhala ndi mafuta ochulukirapo komanso nyama zothandizidwa, monga nyama yankhumba, nyama yankhumba, soseji, soseji ndi salami, ndizomwe zimawononga thanzi ndipo ziyenera kupewedwa. Onani zifukwa zina zosadyera chiwindi.

Kuphatikiza apo, anthu omwe ali ndi vuto la cholesterol komanso gout ayeneranso kupewa kudya chiwindi ndi ziwalo zina za nyama, chifukwa amakonda kuwonjezeka kwa uric acid mthupi.

Zikhulupiriro ndi zoona zokhudza nyama

Awa ndi mafunso omwe amafunsidwa kwambiri pankhani yodya nyama:

1. Nyama yoyera ndiyabwino kuposa yofiira

Choonadi. Zakudya zoyera, makamaka nsomba, ndizabwino thanzi kuposa nyama zofiira chifukwa, zambiri, zimakhala ndi mafuta ochepa komanso cholesterol, komanso ndizosavuta kugaya.

Kudya kwambiri nyama yofiira kumatha kuwononga thanzi, monga kuchuluka kwa mafuta m'mitsempha ndi chiwindi, kuchuluka kwa mafuta m'thupi komanso mafuta ochulukirapo pamimba.

Komabe, nyama zofiira zili ndi mavitamini B3, B12, B6, iron, zinc ndi selenium ambiri, kotero ndizotheka kuzidya kawiri kapena katatu pa sabata, ndikofunikira kusankha mabala a nyama omwe alibe mafuta, popeza choyenera ndikudya moyenera komanso mosiyanasiyana komwe kumaphatikizapo nyama zamtundu uliwonse.

2. Kudya nyama yofiira usiku nkovuta

Bodza. Nyama yofiira imatha kudyedwa usiku ngati chakudya china chilichonse, komabe sayenera kudyedwa mopitirira muyeso, chifukwa zimatenga nthawi yayitali kuti zigayidwe m'mimba, zomwe zimatha kuyambitsa acidity ndi kulemera m'mimba, zomwe zitha kukhala zoyipa panthawiyo tulo.

3. Nyama yoyera siyonenepa

Bodza. Ngakhale ili ndi mafuta ochepa, nyama yoyera imanenepetsanso ikamadya mopitilira muyeso, makamaka ikamadya msuzi wa caloric, monga msuzi woyera ndi msuzi wa 4 tchizi.

4. Nyama yosowa ndiyabwino

Zimatengera komwe nyama idachokera. Kudya nyama zosawerengeka kumangoyipa thanzi lanu ngati kuli ndi tiziromboti monga tapeworms kapena mabakiteriya omwe amayambitsa matenda am'mimba. Chifukwa chake, nyama ziyenera kugulidwa nthawi zonse m'malo omwe zimatsimikizira kuti zimakonzedwa ndikuchokera, chifukwa kuphika koyenera kumachotsa kuipitsidwa ndi nyama yosatetezeka.

5. Nkhumba ndi yoipa

Bodza. Monga ng'ombe yankhumba, nkhumba imangoyipa kokha ngati yaipitsidwa komanso ngati siyophikidwa bwino, koma mukaphika bwino, nyamayo ndiyothekanso kudya.