Hlobo luni lwenyama olubhekwa njengolunciphile, futhi kungani luhlukaniswa ngezigaba ezihlukile? Ungahlukanisa kanjani ukudla kwenyama kusuka ezinhlotsheni ezinamafutha kakhulu? Le mibuzo ikhathaza abaningi, ngakho-ke kufanele uqonde izisekelo zokupheka. Inyama enciphile inamaphesenti amanonile. Yingakho kubhekwa njengomkhiqizo wokudla futhi kunconyelwa ezinye izifo.
Inyama enciphile ngumthombo omkhulu wamaprotheni okhuthaza ukwehla kwesisindo, njengamaprotheni amade ukugaya ama-carbohydrate. Amaphrotheni ayingxenye ebalulekile ekudleni kwabasubathi abangochwepheshe, ngoba ithuthukisa isisindo somzimba esinciphile futhi isiza ukululama ngemuva kokuzivocavoca.
Yiziphi izinhlobo zenyama ezingathathwa njengezinciphile?
Inyama yenkukhu
Inkukhu iyinyama yokudla. Amagremu ayi-100 enkukhu aqukethe ama-calories angama-200, amagremu ayi-18 wamaprotheni, nama-gramu ayi-15 kuphela amafutha. Okuqukethwe kwekhalori kwezingxenye ezahlukahlukene zezinkukhu kungahluka. Amagremu ayi-100 webele lenkukhu aqukethe ama-calories ayi-113 kuphela, amagremu angama-23 wamaprotheni nama-2.5 amagremu amafutha. Ithanga lenkukhu liqukethe ama-calories ayi-180, amagremu angama-21 amaprotheni, amagremu ayi-12 wamafutha.
Rabbit
Okwesibili umkhiqizo wenyama enciphile - unogwaja obhekwa njengenkukhu ewusizo kakhulu. Kungumthombo wamaprotheni, amavithamini B6, B12, PP, abalulekile ekudleni kwezingane. Inyama kanogwaja iqukethe ne-phosphorus, i-fluorine ne-calcium eningi. Lolu hlobo lwenyama luqukethe usawoti omncane, ogcina uketshezi emzimbeni. Inani lekhalori lenyama kanogwaja ngamagremu ayi-100 - cishe ama-calories ayi-180, amagremu angama-21 wamaprotheni, nama-gramu ayi-11 amafutha. Amaphrotheni inyama kanogwaja kulula kakhulu futhi ngokushesha.
igalikuni
Olunye uhlobo lwenyama edliwayo yiTurkey. Iqukethe i-cholesterol encane, ifakwe kahle emzimbeni womuntu, futhi ingumthombo wezinto eziningi eziwusizo. Inyama yaseTurkey icebile ngamavithamini A no-E, i-iron, i-potassium, i-calcium. Odokotela bavame ukufaka lolu hlobo lwenyama ekudleni kweziguli zabo ezinenkinga yokugaya ukudla. Isifuba saseTurkey siqukethe ama-calories ayi-120 kuphela kanye ne-fillet 113. I-Turkey inama-gramu angama-20 wamaprotheni nama-gramu ayi-12 amafutha ngamagremu ayi-100 omkhiqizo.
Inkonyana edliwayo
I-Veal ingumthombo wokudla ophansi onekhalori we-choline, amavithamini B, i-B3, i-B6, i-iron, i-phosphorus, i-zinc, ithusi namanye amaminerali. I-veal ineqhaza ekulawulweni kwamazinga e-glucose egazini. Amagremu ayi-100 e-veal angama-calories ayi-100, amagremu ayi-19 wamaprotheni, nama-gramu ama-2 kuphela amafutha.
Beef
Inkomo iqukethe amaprotheni amaningi kanye nensimbi, kodwa uthenga inyama yenkomo ngaphandle kwezingqimba zamafutha. Amagremu ayi-100 enkomo yenkomo aqukethe cishe ama-calories ayi-120, amagremu angama-20 wamaprotheni, no-3 amagremu amafutha.
Inyama enciphile kufanele ilungiswe ngendlela yokubilisa, isitshulu, ukupheka umusi, noma ukosa. Uwoyela onamafutha nososo kuzokwenza inyama enciphile enhlanzini ejwayelekile esindayo, enamafutha.