Hlobo luni lwenyama engingayidla nesifo sikashukela? Ngemuva kwakho konke, lo mkhiqizo ungumthombo ongafinyeleleki wamaprotheni kubo bonke abantu, futhi ukusetshenziswa kwawo ngendlela efanele kuzosiza ukuletha izinzuzo eziningi. Kunemikhiqizo eminingana yamaprotheni yemvelaphi yezitshalo, kodwa yizinhlobonhlobo zezilwane zayo ezinezinto ezihlukile zokwakheka.
Inyama kushukela kufanele futhi ikhethwe kahle, ngokususelwa ekusekelweni kokudla okunqunyelwe. Iziguli eziningi ezinalokhu kutholwa zikhuluphele ngokweqile, okusho ukuthi ukudla kwazo kufanele kube nokudla okunempilo nokunempilo okuphansi. Kungakho, kubalulekile ukunaka, okokuqala, ukuncika inyama yesifo sikashukela (inkukhu, ngokwesibonelo).
Okubaluleke kakhulu indlela yokwelashwa okushisa. Isibonelo, ukuthosa ukudla emifino noma kolunye uhlobo lwamafutha kufanele kugwenywe, ngoba lokhu kwandisa kakhulu okuqukethwe kwekhalori yesitsha esiphelile futhi kunciphisa inzuzo yayo kwabanesifo sikashukela. Inketho enhle kungaba ukushaya ngamandla kuhhavini noma ekuphekeni kwengcindezi. Namuhla ungathola izindlela zokudla ezahlukahlukene zokupheka izitsha zenyama ezisetshenziselwa isifo sikashukela sohlobo 2.
Izinzuzo zamaprotheni omzimba
Izinzuzo zemikhiqizo yamaprotheni yenyama ziye zafakazelwa kaningi ngokwesayensi.
Kumele kuqashelwe ukuthi nje isakhi esinjalo cishe akunakwenzeka ukuba sithathe indawo ngeminye imikhiqizo yemvelaphi yezitshalo. Izici kuphela ezilinganayo eziphakeme ngamaprotheni e-soy.
Ngasikhathi sinye, izinkomba ze-glycemic zenyama nezinhlanzi kanye nenombolo yamayunithi esinkwa asezingeni elanele, okuvumela ukusetshenziswa kwemikhiqizo enjalo ngenkathi kubhekwa ukudla okune-calorie aphansi nokwelashwa.
Amaprotheni enyama kufanele adliwe yilabo abakha isifo sikashukela sohlobo 1, kanye nohlobo 2 sikashukela.
Inyama inezici ezimbalwa ezibalulekile nemisebenzi ebalulekile ekusebenzeni okujwayelekile komzimba womuntu:
- Isiza ukusheshisa inkambo yokuphendula kwamakhemikhali amaningi, ukuqalisa kwabo nokwenza kusebenze. Kungenxa yamaprotheni ohlobo lwe-enzymatic ukuthi inkambo efanelekile yezinqubo ezinjenge-oxidation kanye nokunciphisa, ukwephula nokuhlanganisa izibopho zamangqamuzana, ukudluliselwa kwamakhemikhali kusuka kwesinye iseli kuya kwesinye ngokusungulwa kwemizila yokuhambisa yezinto eziphilayo phakathi kwazo.
- Isetshenziselwa ukwakhiwa kwezakhiwo zamaselula, okuqinisekisa isimo esijwayelekile namandla amathambo, impilo nokukhula kwezinwele nezinzipho. Enye yezinto ezisemqoka zamaprotheni ahlelekile yi-collagen, elastin ne-keratin.
- Ukusetshenziswa njalo kwamaprotheni enyama kuhlinzeka ngezindawo zokuvikela umzimba, zomzimba nezamakhemikhali. Ukusebenza ngokomzimba kuqinisekiswa yi-collagen ne-keratin ezakhiweni zezicubu, ngenxa yalokho amaseli athola isivikelo emiphumeleni emibi yendawo. Ukuvikelwa ngamakhemikhali kungumphumela wokukhucululwa komzimba kusetshenziswa indlela eyinkimbinkimbi lapho kuhlangana khona amakhompiyutha akhethekile. Ukuvikelwa komzimba kuhlinzekwa ngesakhiwo sama-immunoglobulins. Izinto ezinjalo zinomthelela wokwenqatshwa kwamagciwane ahlukahlukene, amagciwane kanye nezifo, futhi ziyakwazi ukubona amaprotheni angaphandle awasuse emzimbeni.
- Amaprotein okuvela ezilwaneni aneqhaza ekulawulweni kwamaseli omzimba, abanikeze indlela evamile yomjikelezo ngamunye.
- Amaprotheni anesibopho sokuhambisa izinto ezibalulekile ezicutshini nasemangqamuzaneni omzimba, awanikeze umoya-mpilo kanye nezakhi zomzimba.
- Ngenxa yamaprotheni, ukwakheka kwemisipha nomsebenzi wawo kuyaqinisekiswa. Ukudla okujwayelekile kwamaprotheni kusiza ukugcina ithoni yemisipha futhi kususe konke ukunqwabelana okulimazayo kuyo.
Ukwenqatshwa ngokuphelele kokusetshenziswa kwemikhiqizo yenyama kungaphazamisa inkambo ejwayelekile yezinqubo eziningi emzimbeni.
Iziphi izinhlobo ezikhona?
Abantu abaningi bayazibuza ukuthi kungenzeka yini ukuthi kudliwe izitsha zenyama ngokwakhiwa kwenqubo efana nesifo sikashukela sohlobo lokuqala nolwesibili? Kumele kuqashelwe ukuthi inyama yabanesifo sikashukela kufanele ibekhona njalo kwimenyu yesifo sikashukela. Ngasikhathi sinye, kubalulekile ukuhambisana nezincomo zezokwelashwa eziphathelene nezinhlobo zokulengiswa zemikhiqizo yenyama, inani lokusebenzisa kwazo nezindlela ezamukelekayo zokwelashwa okushisa.
Kunetafula elikhethekile labanesifo sikashukela, elibonisa inkomba yemikhiqizo ye-glycemic, inani labo lamandla nenombolo yamayunithi esinkwa. Ngayo, ungenza imenyu yansuku zonke kahle futhi ugweme ama-spikes angazelelwe ushukela wegazi.
Zingaki futhi yiziphi izinhlobo zenyama ezivunyelwe ukudliwa yisifo sikashukela? Kumele kukhunjulwe ukuthi ngaphansi kokuvinjelwa kanye nenani lezinto ezingafuneki, izinhlobo ezinjengewundlu, ingulube noma imikhiqizo enama-lard fall. Aqukethe inani elikhulu lamafutha, okungeke kube kulusizo ngohlobo lwesifo sikashukela 2 okufanele silandele ekudleni okunekhalori ephansi.
Ungadla imikhiqizo yamaprotheni yokudla eyakha:
- inyama yomvundla.
- inkukhu noma ikalikuni.
- inyama yenkomo nenyama yenkomo.
Kungenxa yemikhiqizo enjalo yenyama lapho umuntu onesifo sikashukela ethola inani elifanele leproteyini, elizoqinisekisa ukwakhiwa okujwayelekile kwamaseli, ukugaya ukudla okujwayelekile futhi kube nomphumela omuhle ohlelweni lonke lokwakheka kwegazi.
Ungadla nenyama yamahhashi, engeke ibe lusizi kangako kunezinye izinhlobo zokudla. Uma inyama yamahhashi iphekwe kahle, kuzokwenzeka ukuthi ingagcini nje ngokuthola okumnandi, kepha futhi nesitsha esinempilo. Umkhiqizo onjalo unezinzuzo eziningi, kufaka phakathi:
- Amaprotheni ayingxenye yenyama yamahhashi adonswa kangcono ngumzimba womuntu, awafakwa ekubhujisweni okunamandla kwezakhi ngesikhathi sokwelashwa okushisa, futhi futhi avuselele ukukhiqizwa kwe-bile.
- Isiza ukunciphisa i-cholesterol embi emzimbeni.
Ngaphezu kwalokho, umkhiqizo uwumthombo ongafinyeleleki wensimbi futhi ulawula inani le-hemoglobin emzimbeni.
Inyama yenkukhu ekwakhiweni kwe-pathology
Inyama yenkukhu ifakiwe eqenjini lezinhlobo zamakhalori aphansi kakhulu nezindlela zokudla ezingadliwa ngokudla kwesifo sikashukela.
Umkhiqizo ungenwa kalula ngumzimba futhi ungumthombo ongafinyeleleki wama-amino acid. Imikhuba yansuku zonke yesifo sikashukela ukusetshenziswa kwama-gramu ayi-150 enkukhu, okuyi-137 kilocalories kuphela.
I-fillet yenkukhu iyenelisa impela, ezovumela isikhathi eside ukukhohlwa ngemizwa yendlala. Ngaso leso sikhathi, kuyadingeka ukukhumbula hhayi ubukhulu bengxenye kuphela, kepha nokulungiselela okulungile komkhiqizo onjalo.
Izazi zezempilo zincoma ukuthi bonke abanesifo sikashukela banamathele kule mithetho elandelayo lapho becubungula inyama yenkukhu:
- ngaphandle kokuhluleka ukususa isikhumba namafutha omzimba ezinkukhu, ezikhulisa kakhulu okuqukethwe kwekhalori yenyama.
- Gwema amasheya enkukhu acebile nanamafutha.
- lapho kuphekelwa izitsha zenyama, ukupheka noma ukupheka umusi kufanele kukhethwe, kepha hhayi ukuthosa umkhiqizo, zonke izitsha ezithosiwe azikhulisi kuphela okuqukethwe kwekhalori, kodwa futhi kukhulisa umthwalo kumanyikwe.
Lapho ukhetha inyama yenkukhu esitolo, kungcono ukhethe inyoni encane, ngoba inamafutha amancane.
Ngingakwazi ukusebenzisa ingulube yeshukela?
Inyama yengulube ekuthuthukisweni kwenqubo ye-pathological iyanconywa ukuthi idle ngamanani amancane futhi ngokungavunyelwe. Ingulube ngokwayo inezakhi eziningi ezisebenzayo, ikakhulukazi zingumholi kokuqukethwe kwevithamini B1. Kunconywa ukusebenzisa izingxenye ezisencane zenyama enjalo futhi uhlangane nezinhlobo ezithile zemikhiqizo ukuze uzuze kakhulu.
Okokuqala, inyama yengulube ihamba kahle iklabishi (elimhlophe nelinemibala), upelepele wensimbi notamatisi. Kufanele ulahle inhlanganisela yeprotheni enjalo ngemikhiqizo ye-carbohydrate - amazambane, ipasta noma okusanhlamvu. Ngaphezu kwalokho, inani lemikhawulo lifaka amasosi ahlukahlukene kanye ne-gravy, engeke ikhuphule okuqukethwe kwekhalori yesitsha, kodwa futhi kungakhuphula ukwenyuka okukhulu kwamazinga kashukela wegazi.
Amaprotheni ayingxenye yengulube amunwa kalula ngumzimba futhi, uma elungiswe kahle, ayoletha izinzuzo ezingenakuphikwa kuwo wonke umuntu onesifo sikashukela.
Ngaphezu kwalokho, isibindi sengulube sizoba ngumkhiqizo ongenakubalwa, ngokuya ngokudla okulinganiselayo.
Inyama enefomu elizimele le-insulin
Izitsha eziphekiwe ezenzelwe inyama yenkomo ne-veal bezilokhu zisetshenziswa kabanzi ukuhambisana nokudla okuphansi kwekhalori nokudla okwelaphayo. Ukusetshenziswa kwenyama enjalo kufanele kube njalo ezigulini ezinesifo sikashukela esincike ku-insulin kanye nefomu lesifo elizimele le-insulin.
Kukholelwa ukuthi inyama yenkomo isiza ukuguqula amazinga kashukela egazi, athinta ukusebenza kahle kwamanyikwe. Yilezi zinto ezibaluleke kakhulu kuwo wonke umuntu onesifo sikashukela.
Ochwepheshe bezokwelapha batusa ukuthi bakhethe inyama yenkomo enokuqukethwe okuncane kwamafutha asemafutheni futhi bagweme ukungeza inani ngokweqile lezinhlobonhlobo nezinongo lapho upheka. Usawoti omncane kanye nopelepele kuzokwanela ukuthola isidlo esimnandi nesinempilo.
Inyama yenkomo ihamba kahle izitsha ezahlukahlukene zemifino nokudla okungeyona okunesitashi. Ngaphezu kwalokho, wezinhlobo ezikhona zokwelashwa okushisa kufanele unikeze okuthandayo ekuphekeni, ekuphekeni okuvela enkomeni nako umhluzi ohlukahlukene kanye nesobho. Lapho ulungisa izitsha zokuqala, kungcono ukusebenzisa umhluzi emanzini wesibili, ngakho-ke ungakhawula ukungena kwamafutha amaningi emzimbeni. Futhi inyama ebhakiwe izoba umsizi omuhle kakhulu uma kukhona ukwehluleka ohlelweni lwe-endocrine kanye ne-insulin ukumelana ne-insulin.
Yiziphi izinhlobo zenyama ezizuzisa kakhulu kwabanesifo sikashukela ezichazwe kuvidiyo kule ndatshana.
