Maoriro Muchifuyo uye Muhuro Hwayo Health
Nzombe inokwidzwa mumafuta akazara, asi hazvina kunaka here? Kwete. Chinodiwa kuti unakidzwe nenyuchi kuti usarudze zvakakosha zvimedu zvechipfuwo, zvakadai sepamusoro pemakumbo uye zvimwe zvikamu zvemasirini steaks.
Kushandira ukuru kwakakosha zvakaenzana. Chimwe chekushandira huwandu hwemombe ndeye ounces matatu chete kana mana, kana pamusoro pehukuru hwechigadziro chekushandisa makadhi. Iyo huru T-bone steak Izvambotaurwa kare inogona kuenzana nhatu kana yechina servings yemombe.
| Nzombe, Ground, 85% Lean, Broiled Nutrition Facts | |
|---|---|
| Kushumira Kukura 3 oz | |
| Per Serving | % Daily Value * |
| Calories 213 | |
| Total Fat 13g | 20% |
| Saturated Fat 5g | 25% |
| Polyunsaturated Fat 0.4g Monounsaturated Fat 6 g Cholesterol 77mg | 25% |
| Sodium 61mg | 2% |
| Potassium 270mg | 7% |
| Carbohydrates 0g | 0% |
| Protein 22g | 44% |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 1% · Iron 12% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Nzombe inobva muprotein, carnitine , zinc, selenium, iron , uye B mavitamini. Kana ukasarudza chikafu chakaonda che nyama haufaniri kutarisana nemafuta mazhinji, kunyanya mafuta akazara anozobatanidzwa nekuwedzera kuputika. Saka, somuenzaniso, 3-ounce iyo inoshumira nyama yemombe inenge ine 150 makoriri uye 6 gramu mafuta. Icho chikamu chiduku kana nyama, asi inokupa zvinopfuura 20 gramu mapuroteni.
Utano Hwakawanikwa Nenyuchi
Mapuroteni anokosha pakuvaka nokuchengetedza mishonga yemasumbu uye nenzira dzakasiyana-siyana dzehupenyu dzinoitika mumuviri wako zuva rimwe nerimwe.
Kudya chikafu chepamusoro nyama yakatsvuka kwave kuchibatanidza nehutano uye mamwe matambudziko ehutano, kusanganisira kuwedzerwa kungozi yekenza yakakosha, saka zvichida zvakanakisisa kupedza nenyuchi yako kushandiswa kusvika ku3 kusvika ku 4 servings pavhiki. Aya ngozi dzehutano huwedzerwa nemhando dzose dzenyama yakatsvuka asi yakanyanya kuipa pakugadzirwa kwezvokudya zvitsvuku zvakadai sekudya kwemasikati uye mishonga, iyo inogona kuitwa nemombe kana nyama yenguruve.
Mibvunzo Inowanzoenderana Nehupenyu
Ko uswa hwakafudzwa nenyuchi huri hutano kupfuura nyama kubva mombe dzese?
Zvichida, asi uchapupu hahuri pachena. Gorosi inodyiswa nyuchi inoratidzika kuva nehutano hwakanaka hwehupenyu pane nyama kubva kumombe yakadyara chibage uye soy feed. Asi, kuti ive yakarurama, parizvino haisi kuongororwa kwakawanda kuripo kune hutano huripo hwehuwa hwakadyarwa nenyuchi.
Chii chandinofanira kudya kana ndichida kuderedza nyama?
Chisarudzo chekuderedza nyama yakatsvuka ndicho chikonzero chikuru chekuedza kudya zvishomanana zvekudya. Zvimedu, zvakadai semarori, chickpeas uye nyemba dzakaoma, dzakakwirira mumapuroteni asi dzakaderera mumafuta akazara kuitira kuti zvive zvakakosha. Miti yemichero inowedzerawo mufiber kuitira kuti iite seyokuzadza uye kugutsa se nyama yakatsvuka.
Hove imwe imwe yakanakisisa inotsiva nyama, kunyanya kana ukasarudza saumoni, tuna, trout kana imwe yehove yakakwirira mumafuta e-omega-3. Nyuchi nehuku dzinogona kunge dzakanaka zvakare. Chero chipi zvacho chaunosarudza kutora chimwe chevaya vanoshumira mombe, chokwadi chekuzvigadzirira zvakanaka uye gara kure nemidziyo yakakangwa yakakangwa nehuku uye hove dzehove dzinowedzera mumafuta, sodium uye makori.
Ini ndave ndichishandiswa kudya zvakakura steaks uye burgers. Ndingakwanisa sei kufara ne-3-ounce chikamu?
Iwe unogona kunge uri kuputira musoro wako ikozvino, kuenzanisa mupfungwa yako yaunoda yakawanda 10-ounce T-bone steak kune chiduku chiduku chetatu chechigunwe chakaonda.
Mavhinga ako haafaniri kukutendai nekusiya T-bone, asi mwoyo wako zvirokwazvo uchazviita. Kunakidzwa nenyuchi yakakora-pasi haisi iyo yakaoma (pasina pun inonzi), uye iwe unogona kuita maawa matatu emombe ine mafuta yakanyanya kunzwa sekudya. Verenga pamusoro.
Inyika inochengeterwa nyama yakawanda inokwana makori akawanda here?
Mafuta nekoriori yakawanda yenyika inochengeterwa nenyuchi zvakasiyana nemafuta anowanikwa mairi. Semuenzaniso, maawa 3 ezana makumi mapfumbamwe nemazana makumi mapfumbamwe emapfumbamwe ari pasi akaoma mombe inenge ine mazana mashanu emakori, asi chikamu chakafanana chezana chezana chezana chinosvika mazana makumi mana.
Utano Hwakanaka Hwekugadzirira Nyuchi
Edzai mombe inokurudzira-fry kana kusunungura. Kushungurudza-kufarira uye kusunungura ndevamwe nzira yekubika iyo inoshandisa huwandu hwemafuta anopisa mune pani huru.
Mushonga wakagadzirwa-wakabikwa kana wakagadzirwa unogona kusanganisira maundi matatu emakondohwe akawonda kune munhu mumwe nomumwe pamwe nemujenya wemiti yakasiyana, sauces, uye seasonings. Michero ichawedzera kuwandisa pakudya kwako, uye masukisi uye zvipfeko zvinowedzera kuwanda kwakanyanya, hauzotombozivi kuti nyama shoma iri mundiro.
Iva nekabiki muhodhi sekudya. Tanga nemubhedha mukuru we lettuce yako yaunofarira uye uwedzere mijenya yakawanda, zvichida shoma duku-mafuta, dzimwe nutswe uye zvidimbu zvezvibereko. Gadzirai zvisikwa zvitatu zvezvasara kana zvakabikwa zvakakoshwa, uye isai nyama yenyuchi pamusoro pehadhi. Wedzera kamudiki kahodhi kupfeka kunogadzirwa nemafuta emuorivhi kana mafuta e-canola . Miti mitsva inowedzera zvakawanda; mafuta omuorivhi uye canola anowedzera mafuta akaenzana.
Ita sandwich. Iyo inonyanyozivikanwa nenyuchi yenyuchi ndiyo hamburger. Aiwa, izvi hazvirevi kuti iwe unogona kutengesa muT-bone steak kune hamburger yakakura. Kuti uite sandwich ine utano nenyama yakaoma, isa marita matatu echepeta zvakanyatsonaka tsvina yakakosha pane tsanga yemwoyo wose wezvokudya zvezviyo. Zvinogona kutarisa kusurukirwa, saka wedzera zvakawanda zvetukuro, dzinomera, nyanya dzamatori uye zvichida chikamu chechibage chekudya. Wedzera imwe yemasitadhi kana machira uye une sandwich ine utano uye inonaka. Iyo fibvu inobva kune zviyo zvose ichakusiya iwe uchinzwa wakakwana uye uchigutsikana nechinguva chiduku chechipfuwo.
Ita nyama yemombe. Nyuchi yemombe ndeyekunyaradza kwekudya uye saka zviri nyore kuita kumba. Tanga nehari huru kana Crock-Pot. Zvidimbu zvitsvuku zvechipfuva nyuchi uye kuwedzera asiri mafuta, pasi-sodium yemombe yemukaka. Zvadaro, wedzisa karoti, celery, mbatatisi uye chero mimwe miriwo yaunoda. Mumaawa mashomanana, iwe uchava nechingwa chinonaka. Shumira ndiro yezvokudya zvako nechingwa chechingwa chakasvibirira uye saladhi yakasvibirira kuitira kudya kunonaka, kuzadza uye kwakagadzikana.
Ita casserole. Heino nzira iri nyore yokutambanudza pondo yenyika yepamombe. Sarudza pasi-fat-fat grade yevhu yehuyo iwe unogona kuwana muchitoro chako. Ika nyama yenyuchi zvakanyatsonaka uye udimbure mafuta ose usati waenderera mberi neye recipe yako. Pamusoro pechinyorwa ichocho, sarudza mapepa ako zvakanyatsonaka - akawanda casseroles azere namafuta uye makoriori uye haazoiti sarudzo yakanaka yezvokudya zvine utano. Zvisinei, unogona kuedza mamwe mapepa echechi casserole. Tarisa kune avo vanoshandisa tomato uye tomato sauce pane cheese kana cream sauces.
Zvimwe mazano uye utano hwakanaka hwemombe dzekudya
- Zvokudya zvakaonda zvinogona kuitwa nyoro nekushandisa marinade.
- Chekuita mapapiro emombe, shandisa pasi rakaoma turkey, iyo iri pasi pemafuta uye inoshanda zvakanaka kune burgers uye chili.
- Wedzerai mhuka yenyu yehupenyu kuburikidza nekuisanganisa nezvimwe zvinoshandiswa zvakadai sezviyo zvakakwana zvechingwa, mikate kana mbeu dzakashambadza.
Aya mapepa ane utano anopa nyama yenyuchi. Zviri nyore kuita uye kunonaka:
- Crockpot Beef Burgundy
- Nherera Yezvokudya Zvokudya
- Nzombe uye Heirloom Tomato Saladi neBalsamic Syrup
> Sources:
> Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. "Nutrients, Foods, uye Colorectal Cancer Prevention." Gastroenterology. 2015 May; 148 (6): 1244-60.e16.
> Rwiyo M, Garrett WS, Chan AT. "Kudzokorora kweFatty Acid Mamiriyo uye Antioxidant Content muKudya Nyuchi Yakakodzwa uye Yakakora." Nzira J. 2010 Mar 10; 9: 10.
> Wolk A. "Zvimwe Zvinogona Kuita Utano Hwokudya Kudya Nyama." J Intern Med. 2016 Sep 6.