Okuqukethwe
Inyama, impahla yezempilo
Inyama iletha amaprotheni ekhwalithi enhle, ibalulekile ekukhuleni, ekuvikeleni amasosha omzimba, ukwakheka kwamathambo nemisipha ... Futhi iwumthombo ocishe uphelele vitamin B12, kubalulekile kumaseli futhi, ngokuvamile, nomzimba. Ingcono kakhulu umthombo wensimbi, ikakhulukazi inyama ebomvu (inyama yenkomo, i-mutton, njll.), edingekayo ekuthuthweni komoya-mpilo ngamaseli abomvu egazi. EkaProf. Philippe Legrand *, asikho isizathu sokusika inyama yokudla kwayo ngisho nangaphansi kwalokho kwezingane, ngaphansi kwesijeziso sokuthuthukisa ingcuphe ye-anemia. Kodwa akufiseleki ukuthi konke lokho kudle kakhulu! Ngokombiko wakamuva we-WHO, a ukusetshenziswa ngokweqile kwenyama ebomvu kwandisa ingozi yomdlavuza we-colorectal. Isiphetho okufanele sifaneleke ngoba, ngokusho kwezinye izifundo, le ngozi iyanyamalala uma sidla ama-antioxidants kanye nemicu (izithelo nemifino), kanye nemikhiqizo yobisi. Ifrikhwensi efanele? U-Brigitte Coudray, isazi sokudla okunomsoco e-Le Cerin ** weluleka “Yidla inyama kathathu noma kane ngeviki futhi uhluke phakathi kwenkukhu, inyama yenkonyane, ingulube, yenkomo… ngaphandle kokudlula kanye noma kabili ngenyama ebomvu. “
Ikhethe kahle
> Uyathandwa Izingoma "zokuqala zokukhetha". : anokwakheka okumnandi kakhulu kanye nokunambitheka okungcono uma kuqhathaniswa nezingcezu "zentengo yokuqala". Kodwa amazinga amaprotheni, i-iron, amavithamini ... ayafana.
>Nikeza kuqala inyama ezilwane zazo kondliwa ngendlela elinganiselayo (utshani, imbewu yefilakisi, njll.) njengalezo ezibhalwe ukuthi “Bleu Blanc Cœur”, ezinye ezibhalwe ukuthi “AB” noma “Label rouge”, ngoba ngokuqinisekile zinikeza ama-omega 3 amaningi nama-antioxidants.
> I-Lasagna, i-sauce ye-Bolognese ... hlola iphesenti lenyama. Imvamisa kuba kuncane, ngakho-ke akubalwa njengokuphakelwa kwenyama.
>Inyama yeDeli, umkhawulo kube kanye ngesonto. Futhi ezinganeni, ayikho inyama yezandla ngaphambi kweminyaka emi-3 ukuvimbela ubungozi be-listeriosis. I-reflex enhle, susa uqweqwe kusuka ku-ham.
> Eminyakeni ngayinye, amanani alungile : ezinyangeni eziyisi-6, 2 tbsp. Izipuni zezinga lenyama (10 g), ezinyangeni ezingu-8-12, 4 tbsp. Izipuni zezinga (20 g), eminyakeni engu-1-2, 6 tbsp. ikhofi ezingeni (30 g), eminyakeni 2-3, 40 g, eminyakeni 4-5, 50 g.
Bafakaza omama
>>Emilie, umama kaLylou, oneminyaka engu-2 ubudala: “Sithanda inyama! ”
“Sidla izikhathi ezi-5-6 ngesonto. Ngenzela i-Lylou: inyama yenkomo egayiwe kanye ne-broccoli steak, noma inyama yenkonyana egayiwe kanye ne-salify, noma isibindi se-veal nokholifulawa. Udla inyama kuqala, bese kulandela imifino! “
>>Sophie, umama kaWendy, oneminyaka emi-2 ubudala: “Ngithenga inyama eFrance kuphela. “
Ngikhetha inyama yendabuko yesiFulentshi, lokho kuyangiqinisekisa. Futhi ukwengeza ukunambitheka, ngiyipheka nge-thyme, ugalikhi… Indodakazi yami iyakwazisa futhi ithanda ukudla amathanga enkukhu ngeminwe yayo. “