Kodi Nyama Zanyama Ndi Zathanzi?

Zamkati

• Kodi Nyama Zanyama Ndi Chiyani?
• Kodi Mitundu Yosiyanasiyana Ndi Chiyani?
• Zakudya Zanyama Ndi Zapamwamba Kwambiri
• Ubwino Wowonjezera Zakudya Zakudya Zakudya Zanu
• Kodi Zakudya Zanyama Zimakweza Cholesterol?
• Zovuta zakudya nyama zanyama
• Anthu Omwe Ali Ndi Gout Ayenera Kukhala Odyetsa
• Amayi Oyembekezera Ayenera Kuwona Kudyetsa Kwawo
• Kuda nkhawa ndi Matenda a Mad Cow
• Kupanga Kulawa kwa Zakudya Zanyama
• Mfundo Yofunika Kwambiri

Nyama zanyama kale zinali chakudya chamtengo wapatali komanso chamtengo wapatali.

Masiku ano, miyambo yakudya nyama zam'thupi siyikukondwereranso.

M'malo mwake, anthu ambiri sanadyepo ziwalozi za nyama ndipo atha kukhala ndi nkhawa yotero.

Komabe, nyama zanyama zimakhala zopatsa thanzi. Nkhaniyi imafufuza mwatsatanetsatane za nyama zamagulu ndi zotsatira zake zathanzi - zabwino ndi zoyipa.

Kodi Nyama Zanyama Ndi Chiyani?

Zakudya zam'thupi, zomwe nthawi zina zimatchedwa "zonyansa," ndi ziwalo za nyama zomwe anthu amakonza ndikudya ngati chakudya.

Ziwalo zomwe zimadyedwa kwambiri zimachokera ku ng'ombe, nkhumba, ana ankhosa, mbuzi, nkhuku ndi abakha.

Masiku ano, nyama zambiri zimabadwa ndikuleredwa chifukwa cha minofu yawo. Nyama zanyama nthawi zambiri zimanyalanyazidwa, ndipo nyama zambiri zimadyedwa ngati ma steak, ndodo kapena pansi.

Komabe, osaka-osonkhanitsa samangodya nyama ya minofu. Amadyanso ziwalozo, monga ubongo, matumbo komanso machende. M'malo mwake, ziwalozo zinali zofunika kwambiri ().

Zakudya zamagulu zitha kukhala zowonjezerapo pazakudya zanu. Amadzaza ndi michere, monga vitamini B12 ndi folate, komanso ndi gwero labwino kwambiri lachitsulo ndi mapuloteni.

Nyama zanyama zimatanthauza ziwalo za nyama zomwe zimadyedwa ngati chakudya. Nyama zofala kwambiri zimachokera ku ng'ombe, nkhumba, ana ankhosa, mbuzi, nkhuku ndi abakha.

Kodi Mitundu Yosiyanasiyana Ndi Chiyani?

Mitundu yodziwika kwambiri ya nyama yanyama ndi monga:

• Chiwindi: Chiwindi ndiye chiwalo cha detox. Ndiwonso mphamvu yamagulu azakudya za m'thupi ndipo nthawi zina amatchedwa "multivitamin wachilengedwe."
• Lilime: Lilime lilidi la minyewa yambiri. Ndi kudula kofewa komanso kokoma chifukwa chokhala ndi mafuta ambiri.
• Mtima: Udindo wa mtima ndikupopa magazi mozungulira thupi. Chikuwoneka kuti sichimawoneka chodyera, koma kwenikweni ndi chowonda komanso chokoma.
• Impso: Monga anthu, nyama zoyamwitsa zili ndi impso ziwiri. Udindo wawo ndikusefa zinyalala ndi poizoni m'magazi.
• Ubongo: Ubongo umadziwika kuti ndi chakudya chokoma m'mitundu yambiri, ndipo ndi gwero lolemera la omega-3 fatty acids.
• Zakudya zokoma: Mkate wokoma umakhala ndi dzina lonyenga, chifukwa siwotsekemera kapena mtundu wa buledi. Zimapangidwa kuchokera ku thymus gland ndi kapamba.
• Zam'mimba: Tripe ndikulumikiza kwa m'mimba mwa nyama. Mitundu yambiri yamphongo imachokera ku ng'ombe ndipo imatha kukhala yosalala bwino.

Pali mitundu yambiri yanyama yanyama, kuphatikiza chiwindi, lilime, mtima ndi impso. Ambiri amatchulidwa molingana ndi dzina lawo lanyama, kupatula buledi wokoma ndi matumbo.

Zakudya Zanyama Ndi Zapamwamba Kwambiri

Zakudya zam'thupi lanyama zimasiyanasiyana pang'ono, kutengera mtundu wazinyama ndi mtundu wa ziwalo.

Koma ziwalo zambiri zimakhala zopatsa thanzi kwambiri. M'malo mwake, ambiri amakhala ndi michere yambiri kuposa nyama yamtundu.

Amakhala ndi mavitamini B ambiri, monga vitamini B12 ndi folate. Amakhalanso ndi mchere wambiri, kuphatikiza chitsulo, magnesium, selenium ndi zinc, ndi mavitamini ofunikira osungunuka ngati mavitamini A, D, E ndi K.

Kuphatikiza apo, nyama zamagulu ndi gwero labwino kwambiri la mapuloteni.

Kuphatikiza apo, mapuloteni azinyama amapereka ma amino acid onse asanu ndi anayi ofunikira omwe thupi lanu liyenera kugwira bwino ntchito.

Gawo limodzi la magawo atatu a magalamu a chiwindi chophika limapereka (2):

• Ma calories: 175
• Mapuloteni: 27 magalamu
• Vitamini B12: 1,386% ya RDI
• Mkuwa: 730% ya RDI
• Vitamini A: 522% ya RDI
• Riboflavin: 201% ya RDI
• Niacin: 87% ya RDI
• Vitamini B6: 51% ya RDI
• Selenium: 47% ya RDI
• Nthaka: 35% ya RDI
• Chitsulo: 34% ya RDI

Zakudya zam'thupi zimakhala zowonjezera. Ndi gwero labwino lachitsulo ndi mapuloteni komanso odzaza ndi vitamini A, B12 ndi folate, kuphatikiza pazakudya zina zambiri zofunika.

Ubwino Wowonjezera Zakudya Zakudya Zakudya Zanu

Kudya nyama zamagulu kuli ndi maubwino angapo:

• Chitsime chabwino chachitsulo: Nyama imakhala ndi chitsulo cha heme, chomwe sichipezeka kwambiri, choncho ndi bwino kutengeka ndi thupi kuposa chitsulo chosakhala cha heme kuchokera kuzakudya zamasamba (,).
• Zimakupatsani inu kukhala okwanira kwa nthawi yayitali: Kafukufuku wochuluka wasonyeza kuti kudya zakudya zamapuloteni kungachepetse chilakolako ndi kuwonjezera kukhuta. Angalimbikitsenso kuchepetsa thupi powonjezera kuchuluka kwa kagayidwe kanu (,,).
• Zitha kuthandizira kusunga minofu: Zakudya zam'thupi ndizomwe zimapanga mapuloteni apamwamba kwambiri, omwe ndi ofunikira pakumanga ndikusunga minofu (,,).
• Gwero lalikulu la choline: Zakudya zamagulu ndi zina mwazinthu zabwino kwambiri padziko lonse lapansi za choline, chomwe ndi chopatsa thanzi kuubongo, minofu ndi chiwindi chomwe anthu ambiri samapeza chokwanira (,).
• Kudula mtengo komanso kuchepa kwazinyalala: Nyama zanyama sizomwe ndimakonda kudula nyama, chifukwa chake mumatha kuzipeza pamtengo wotsika. Kudya ziwalozi za nyama kumathandizanso kuchepetsa chakudya.

Zakudya zamagulu zimakhala ndi maubwino angapo, kuphatikiza kuyamwa kwazitsulo komanso kuthandizira kuchepetsa njala komanso kusunga minofu. Komanso ziwalo zanyama nthawi zambiri zimakhala zotsika mtengo kugula ndipo zitha kuthandiza kuchepetsa chakudya.

Kodi Zakudya Zanyama Zimakweza Cholesterol?

Zakudya zam'thupi zimakhala ndi mafuta ambiri m'thupi, mosaganizira komwe amachokera.

Ma ounili 3.5 (100 magalamu) a ubongo wamafuta amakhala ndi 1,033% ya RDI ya cholesterol, pomwe impso ndi chiwindi zili ndi 239% ndi 127%, motsatana (2, 13, 14).

Ambiri amagwirizanitsa cholesterol ndi mitsempha yotsekeka, mankhwala ndi matenda amtima.

Komabe, cholesterol imapangidwa ndi chiwindi chako, chomwe chimayang'anira mafuta m'thupi mwako malinga ndi zomwe umadya m'thupi ().

Mukamadya zakudya zokhala ndi cholesterol, chiwindi chanu chimayankha ndikupanga zochepa. Chifukwa chake, zakudya zokhala ndi cholesterol yambiri imangokhala ndi gawo lochepera pama cholesterol anu am'magazi (,).

Kuphatikiza apo, kuchuluka kwa mafuta m'thupi kuchokera pachakudya kumakhudza pang'ono, ngati kulipo, pachiwopsezo cha matenda amtima (,).

Kafukufuku wina waposachedwa adayang'ana maphunziro 40 omwe akuyembekezeka pakudya mafuta m'thupi komanso chiopsezo chathanzi. Anamaliza kunena kuti mafuta odyera m'thupi samalumikizidwa kwambiri ndi matenda amtima kapena sitiroko mwa achikulire athanzi ().

Komabe, zikuwoneka kuti pali kagulu kakang'ono ka anthu - pafupifupi 30% ya anthu - omwe amakhudzidwa ndi cholesterol yodyera. Kwa anthuwa, kudya zakudya zonenepetsa mafuta m'thupi kungayambitse kuchuluka kwa mafuta m'thupi (,).

Nyama zambiri zam'thupi zimakhala ndi cholesterol yambiri. Komabe, kudya zakudya zokhala ndi mafuta ambiri m'thupi sikumalumikizidwa mwachindunji ndi cholesterol yamagazi kapena chiwopsezo cha matenda amtima.

Zovuta zakudya nyama zanyama

Palibe zovuta zambiri zophatikizira nyama m'zakudya zanu.

Izi zati, anthu ena atha kukhala pachiwopsezo chokwanira kwambiri ndipo amafunika kuchepetsa kumwa.

Anthu Omwe Ali Ndi Gout Ayenera Kukhala Odyetsa

Gout ndi mtundu wamba wa nyamakazi.

Zimayambitsidwa ndi uric acid wambiri m'magazi, zomwe zimapangitsa kuti mafupa azitupa komanso azikhala ofewa.

Ma purines mu zakudya amapanga uric acid mthupi. Nyama zanyama zimakhala ndi purine, motero ndikofunikira kudya zakudya izi pang'ono ngati muli ndi gout ().

Amayi Oyembekezera Ayenera Kuwona Kudyetsa Kwawo

Zakudya zam'thupi zimakhala ndi vitamini A wambiri, makamaka chiwindi. Pakati pa mimba, vitamini A imathandiza kwambiri pakukula ndi kukula kwa mwana.

Komabe, National Institutes of Health imalimbikitsa kuchuluka kwa mavitamini A 10,000 a IU patsiku, popeza kuchuluka kwambiri kumalumikizidwa ndi zovuta zakubadwa ndi zovuta zina (23,).

Zolephera zotere zimaphatikizira mtima, msana wamtsempha ndi zotupa za neural tube, zovuta zamaso, makutu ndi mphuno, ndi zopindika m'matumbo ndi impso (25).

Kafukufuku wina adati amayi apakati omwe amadya mavitamini A opitilira 10,000 IU patsiku kuchokera pachakudya ali ndi chiopsezo chachikulu cha 80% chokhala ndi mwana wolumala, poyerekeza ndi amayi omwe amadya 5,000 IU kapena ochepera patsiku (25).

Chifukwa chake, ndikofunikira kuwunika momwe mumadyera nyama nthawi yapakati, makamaka ngati mukumwa zowonjezera zowonjezera zomwe zili ndi vitamini A.

Kuda nkhawa ndi Matenda a Mad Cow

Matenda a ng'ombe yamisala, omwe amadziwika kuti bovine spongiform encephalopathy (BSE), amakhudza ubongo ndi msana wa ng'ombe.

Matendawa amatha kufalikira kwa anthu kudzera m'mapuloteni otchedwa prions, omwe amapezeka m'mitsempha yoyipa komanso msana. Imayambitsa matenda aubongo osowa omwe amatchedwa matenda osiyanasiyana a Creutzfeldt-Jakob (vCJD) ().

Mwamwayi, pakhala kuchepa kwakukulu pamilandu yamatenda amisala kuyambira pomwe lamulo lodyetsa linayambitsidwa mu 1996. Kuletsa kumeneku kunapangitsa kuti kukhale kosaloledwa kuwonjezera nyama ndi ziweto zilizonse ku chakudya cha ng'ombe ().

Ku US, nyama yaubongo yochokera ku ng'ombe zowopsa kwambiri ndi ng'ombe zomwe zili ndi zizindikilo za BSE siziloledwa kulowa mgululi. Maiko ena achitanso chimodzimodzi ().

M'mayiko ambiri, chiopsezo chokhala ndi vCJD kuchokera ku ng'ombe zomwe zili ndi kachilombo kakang'ono kwambiri. Komabe, ngati muli ndi nkhawa, mutha kupewa kudya ubongo ndi zingwe za msana wa ng'ombe.

Amayi apakati ndi anthu omwe ali ndi gout ayenera kudya nyama zamagulu pang'ono. Matenda amisala amatha kuyambitsa matenda osowa ubongo mwa anthu, koma milandu yomwe idanenedwa yatsika kwambiri pazaka 10 zapitazi.

Kupanga Kulawa kwa Zakudya Zanyama

Zakudya zam'thupi zikuchulukirachulukira m'malesitilanti odyera chifukwa chakumwa kwawo mwamphamvu komanso kwapadera.

Chifukwa zimatha kutenga nthawi kuti mukhale ndi chidwi chodya nyama, mwina ndibwino kuyamba ndi ziwalo zofewa ngati lilime ndi mtima.

Muthanso kuyesa kugaya chiwindi ndi impso ndikuziphatikiza ndi nyama ya ng'ombe kapena nyama ya nkhumba mu mbale monga Bolognese.

Mwinanso, onjezerani ku mphodza yophika pang'onopang'ono ndi nyama zina monga lamb shank. Izi zitha kukuthandizani kuti pang'onopang'ono mukhale ndi chidwi cha zokoma zamphamvuzi.

Zakudya zamagulu zimakhala ndi kukoma kwamphamvu komanso kosiyana komwe kumatha kuzolowera. Kuphatikiza ziwalo ndi nyama yomwe imadziwika bwino kwambiri kumatha kukuthandizani kuti muzolowere kununkhira.

Mfundo Yofunika Kwambiri

Zakudya zam'thupi ndizopatsa mavitamini ndi michere yambiri zomwe zimakhala zovuta kuzipeza kuchokera ku zakudya zina.

Ngati mumakonda kudya nyama, zingakhale bwino kusinthanitsa nyama yamtundu wina ndi yanyama.

Sikuti idzangokupatsani zakudya zina zowonjezera, komanso ndizosavuta pachikwama ndipo zithandizira chilengedwe.