Chifukwa Chomwe Chiwindi Ndi Chakudya Chopatsa Thanzi Chambiri

Zamkati

• Chiwindi N'chiyani?
• Chiwindi Ndicho Chitsime Chambiri Cha michere Yambiri
• Chiwindi Amapereka Mapuloteni Apamwamba
• Chiwindi Chili Ndi Ma calories Ocheperako Kuposa Zakudya Zina Zambiri
• Zovuta Zomwe Anthu Amakumana Nazo Zokhudza Kudya Chiwindi
• Chiwindi Sichingakhale Cha Aliyense
• Amayi Oyembekezera
• Omwe Ali Ndi Gout
• Momwe Mungaphatikizire Chiwindi Pazakudya Zanu
• Mfundo Yofunika Kwambiri

Zakudya zambiri sizoyenera kukhala ndi mutu wapamwamba. Komabe, chiwindi ndi chimodzi mwazinthuzi.

Chiwindi chikakhala chakudya chodziwika bwino komanso chamtengo wapatali, chiwindi sichikondedwa.

Izi ndizomvetsa chisoni chifukwa chiwindi ndi mphamvu yopatsa thanzi. Lili ndi mapuloteni ambiri, ochepa ma calories komanso odzaza ndi mavitamini ndi michere yofunikira.

Nkhaniyi imafufuza bwinobwino chiwindi komanso chifukwa chomwe muyenera kuyiphatikizira pazakudya zanu.

Chiwindi N'chiyani?

Chiwindi ndi gawo lofunikira mwa anthu ndi nyama. Ndilo chiwalo chachikulu kwambiri mkati ndipo chimagwira ntchito zambiri zofunika, kuphatikizapo:

• Kukonza chakudya chopukutidwa m'matumbo
• Kusunga shuga, ayironi, mavitamini ndi zakudya zina zofunikira
• Kuwononga ndikuyeretsa mankhwala ndi poizoni m'magazi

Chiwindi, komanso nyama zina zam'thupi, kale zinali chakudya chotchuka kwambiri. Komabe, nyama zaminyewa tsopano zimakonda kuposa nyama.

Ngakhale kutchuka kwake kukucheperachepera, chiwindi mwina ndi chimodzi mwazakudya zopatsa thanzi kwambiri padziko lapansi.

Anthu nthawi zambiri amayang'ana zipatso ndi ndiwo zamasamba za mavitamini ndi michere, koma chiwindi chimaposa zonse potengera michere.

Chiwindi chochepa chimapereka zoposa 100% za RDI pazinthu zambiri zofunika. Mulinso mapuloteni apamwamba kwambiri komanso mafuta ochepa (1).

Chiwindi ndi chotchipa ndipo chimapezeka mosavuta m'masitolo ogulitsa ndi ogulitsa nyama. Ngakhale ziweto zambiri zimatha kudyedwa, malo omwe amapezeka ndi ng'ombe, nkhuku, bakha, mwanawankhosa ndi nkhumba.

Chiwindi ndi chakudya chopatsa thanzi kwambiri padziko lapansi. Yodzaza ndi zakudya zofunikira, zomanga thupi zomanga thupi komanso zonenepetsa kwambiri.

Chiwindi Ndicho Chitsime Chambiri Cha michere Yambiri

Zakudya zamtundu wa chiwindi ndizapadera.

Nawa michere yomwe imapezeka mu chiwindi cha ng'ombe (1-gramu) cha 100 (1):

• Vitamini B12: 3,460% ya RDI. Vitamini B12 imathandizira kupanga maselo ofiira a magazi ndi DNA. Zimaphatikizidwanso mu ubongo wathanzi (2).
• Vitamini A: 860-1,100% a RDI. Vitamini A ndikofunikira pakuwona bwino, chitetezo cha mthupi komanso kubereka. Zimathandizanso ziwalo monga mtima ndi impso kugwira ntchito moyenera (3).
• Riboflavin (B2): 210-260% ya RDI. Riboflavin ndikofunikira pakukula kwama cellular ndi magwiridwe antchito. Zimathandizanso kusandutsa chakudya kukhala mphamvu (4).
• Zolemba (B9): 65% ya RDI. Folate ndi michere yofunikira yomwe imathandizira pakukula kwama cell ndikupanga DNA (5).
• Chitsulo: 80% ya RDI, kapena 35% ya azimayi azaka za kusamba. Iron ndichinthu china chofunikira chomwe chimathandizira kunyamula mpweya kuzungulira thupi. Chitsulo m'chiwindi ndi heme chitsulo, mtundu womwe umatengeka mosavuta ndi thupi (6,).
• Mkuwa: 1,620% ya RDI. Mkuwa umakhala ngati kiyi wothandizira ma enzyme angapo, omwe amathandizira kuwongolera mphamvu zamagetsi, kagayidwe kazitsulo komanso magwiridwe antchito aubongo (8).
• Choline: Chiwindi chimapereka Chokwanira Chokwanira (AI) kwa amayi ndipo pafupifupi zonsezi kwa amuna (AI imagwiritsidwa ntchito chifukwa palibe umboni wokwanira wokhazikitsa RDI). Choline ndiyofunikira pakukula kwa ubongo ndi magwiridwe antchito a chiwindi (, 10).

Chiwindi chimapereka zambiri kuposa RDI ya vitamini B12, vitamini A, riboflavin ndi mkuwa. Mulinso mavitamini ofunikira, chitsulo ndi choline.

Chiwindi Amapereka Mapuloteni Apamwamba

Mapuloteni ndi ofunika kwambiri pamoyo ndipo amapezeka pafupifupi mbali iliyonse ya thupi. Zimafunika kupanga ndikukonza maselo ndikusandutsa chakudya kukhala mphamvu.

Oposa kotala limodzi la chiwindi cha ng'ombe limapangidwa ndi mapuloteni. Komanso, ndi mapuloteni apamwamba kwambiri, chifukwa amapereka zonse zofunikira za amino acid.

Ma amino acid ndi omwe amapanga zomanga thupi. Ma amino acid ena amatha kupangidwa mthupi, koma omwe amadziwika kuti amino acid ofunikira ayenera kuchokera pachakudya.

Zakudya zambiri zamapuloteni zawonetsedwa kuti zimathandizira kuchepa thupi, chifukwa zimachepetsa njala ndi njala. Kuphatikiza apo, mapuloteni apezeka kuti akhutitsa njala kuposa mafuta kapena carbs ().

Kuphatikiza apo, kudya kwambiri mapuloteni kumatha kukulitsa kuchuluka kwa kagayidwe kanu, kapena kuchuluka kwa zopatsa mphamvu zomwe thupi lanu limagwiritsa ntchito kugwira ntchito ().

Kukhala ndi kagayidwe kabwino ka mafuta kumatanthauza kuti mumagwiritsa ntchito ma calories ambiri, omwe atha kukhala othandiza kuchepa thupi, makamaka ngati akuphatikizidwa ndi kuchepa kwa kalori.

Pomaliza, kudya kwambiri mapuloteni kumathandizira kumanga minofu ndikuteteza ku kutayika kwa minofu ndikuchepa thupi (, 14,).

Chiwindi ndi gwero lalikulu la mapuloteni apamwamba. Kafukufuku wambiri awonetsedwa kuti amachulukitsa kagayidwe kachakudya, amachepetsa njala, amathandiza kumanga minofu ndikusunga minofu pakuchepetsa thupi.

Chiwindi Chili Ndi Ma calories Ocheperako Kuposa Zakudya Zina Zambiri

Pa kalori, chiwindi ndi chimodzi mwazakudya zopatsa thanzi kwambiri zomwe zilipo.

M'malo mwake, nyama zomwe zimadyedwa kwambiri zimakhala zopanda thanzi poyerekeza.

Msuzi wa sirloin wa 3.5-gramu (100 gramu) kapena mwanawankhosa uli ndi zopatsa mphamvu zoposa 200.

Chiwindi chofanana cha chiwindi chimakhala ndi ma calories okwana 175, chonsecho chimapereka mavitamini ambiri ndi mchere wambiri kuposa sirloin steak kapena chop chop ya lamb (16, 17).

Mukamachepetsa kudya kwama kalori, nthawi zambiri mumatha kuphonya zakudya zofunikira. Chifukwa chake, ndikofunikira kusankha zakudya zopatsa thanzi.

Ngakhale zakudya zambiri zimakhala ndi mapuloteni apamwamba kapena mavitamini ndi mchere, palibe chakudya chimodzi chomwe chimakhala ndi mitundu yofanana kapena kuchuluka kwa michere monga chiwindi.

Kuphatikiza apo, kudya zakudya zomwe zili ndi michere yambiri koma mafuta ochepa awonetsedwa kuti achepetse njala ().

Chiwindi chimakhalanso ndi mafuta ochepa. Pafupifupi 25% yama calories ake amachokera pamafuta, poyerekeza ndi 50-60% ya ma calories mu steak ndi mwanawankhosa.

Pa kalori, chiwindi ndi chimodzi mwazinthu zopatsa thanzi kwambiri. Poyerekeza ndi nyama zamtundu, ndizochepa mafuta ndi mafuta komanso opambana kwambiri mwa mavitamini ndi mchere.

Zovuta Zomwe Anthu Amakumana Nazo Zokhudza Kudya Chiwindi

Anthu ambiri amakhala ndi nkhawa zakudya chiwindi ndipo amadabwa ngati sizabwino.

Funso lodziwika kwambiri ndiloti cholesterol yake ikakhala vuto.

Ngakhale chiwindi chili ndi mafuta ambiri, iyi si nkhani kwa anthu ambiri.

Anthu ankakhulupirira kuti cholesterol mu chakudya chimayambitsa matenda a mtima. Komabe, kafukufuku waposachedwapa wasonyeza kuti izi sizowona kwa anthu ambiri (,).

Cholesterol wambiri wokhudzana ndi matenda amthupi amapangidwa mthupi. Ndipo mukamadya zakudya zokhala ndi mafuta ambiri m'thupi, thupi lanu limatulutsa zochepa kuti musunge ().

Komabe, pafupifupi kotala la anthu akuwoneka kuti ali ndi chidwi chambiri ndi cholesterol mu chakudya. Kwa anthuwa, kudya zakudya zonenepetsa mafuta m'thupi kumawonjezera mafuta m'magazi ().

Chodetsa nkhaŵa china chokhudza kudya chiwindi ndi chakuti chimakhala ndi poizoni.

Komabe, chiwindi sichisunga poizoni. M'malo mwake, ntchito yake ndikupanga poizoni ndikuwapanga kukhala otetezeka kapena kuwasandutsa chinthu chomwe chingachotsedwe mthupi.

Pomaliza, poizoni pachiwindi si vuto, ndipo siziyenera kupewedwa pachifukwa ichi.

Zomwe anthu amadera nkhawa chiwindi ndi monga kuti zili ndi mafuta ambiri m'thupi ndipo zimatha kusunga poizoni. Komabe, kuchuluka kwa mafuta m'thupi mwawo sichinthu chovuta kwa anthu ambiri, ndipo sichisunga poizoni.

Chiwindi Sichingakhale Cha Aliyense

Pali magulu ena omwe angafune kupewa kudya chiwindi.

Amayi Oyembekezera

Zovuta zokhudzana ndi chitetezo cha chiwindi chomwe chimadya panthawi yapakati zimachitika makamaka chifukwa cha vitamini A.

Kutenga kwambiri mavitamini A omwe adakonzedweratu, mtundu womwe umapezeka m'chiwindi, amalumikizidwa ndi zolakwika zobadwa nazo. Komabe, chiwopsezo chenicheni sichikudziwika, ndipo kafukufuku wina amafunika ().

Komabe, zimangotenga 1 gramu (30 magalamu) a chiwindi cha ng'ombe kuti ifike kumtunda wololera wa vitamini A panthawi yapakati. Izi ndizochepa kwambiri, choncho zochuluka ziyenera kuyang'aniridwa (3).

Ngakhale kungakhale kotetezeka kudya chiwindi chochepa nthawi zina panthawi yapakati, ndikofunikira kukhala osamala.

Omwe Ali Ndi Gout

Gout ndi mtundu wa nyamakazi yoyambitsidwa ndi kuchuluka kwa uric acid m'magazi. Zizindikiro zake zimaphatikizapo kupweteka, kuuma ndi kutupa kwamafundo.

Chiwindi chimakhala ndi ma purine ambiri, omwe amapanga uric acid mthupi. Ndikofunikira kuti muchepetse kudya kwanu ngati muli ndi gout.

Komabe, ngati simukuvutika ndi gout, kudya chiwindi sikuyenera kuyambitsa. Ngakhale zinthu zingapo zitha kukulitsa chiopsezo chokhala ndi gout, zakudya zimangowerengera pafupifupi 12% yamilandu ().

Kungakhale bwino kupewa chiwindi panthawi yapakati. Ngakhale chiwindi sichingayambitse gout, kungakhale kwanzeru kuchipewa ngati mukudwala kale ndi gout.

Momwe Mungaphatikizire Chiwindi Pazakudya Zanu

Chiwindi chimakhala ndi kukoma kwapadera, komwe anthu ena amakonda komanso ena amadana nako.

Nawa malingaliro pamomwe mungaphatikizire pazakudya zanu:

• Pan yokazinga: Chiwindi chimagwira ntchito bwino mukakazinga ndi anyezi.
• Spaghetti Bolognese: Chiwindi chimatha kudulidwa kapena kusungunuka kenako ndikuphatikizidwa ndi ng'ombe yokhazikika. Ziwindi za ng'ombe kapena nkhuku zimagwira ntchito bwino.
• Burgers: Mofanana ndi Bolognese, dulani kapena kusungunula chiwindi ndikusakaniza ndi nyama yang'ombe kuti mupange ma burger opatsa thanzi.
• Onjezani zokometsera zambiri: Kuphatikiza zonunkhira zambiri komanso zotsekemera zamphamvu zimatha kubisala kukoma kwake.
• Gwiritsani ntchito chiwindi cha mwanawankhosa kapena ng'ombe: Zonsezi zimakhala ndi kukoma kokoma kuposa ng'ombe.
• Lembani chiwindi mumkaka kapena mandimu musanaphike: Izi zimachepetsa kukoma kwake.

Kaya mumakonda kukoma kwa chiwindi kapena ayi, pali njira zambiri zophatikizira pazakudya zanu.

Mfundo Yofunika Kwambiri

Chiwindi ndi chakudya chochepetsedwa kwambiri. Mafuta ake ndi ochepa kwambiri ndipo amakhala ndi mapuloteni apamwamba kwambiri, onse amakhala ndi michere yambiri yofunikira.