Ubwino, Zowopsa ndi Kufunika Kopatsa thanzi kwa Nyama ya Mwanawankhosa

Mwanawankhosa ndi mtundu wa nyama yofiira yomwe ili ndi iron yambiri kuposa nkhuku kapena nsomba. Lili ndi mapuloteni apamwamba kwambiri komanso mavitamini ndi mchere wambiri. Ubwino wa nyama yamwanawankhosa Ili ndi kakomedwe kakang'ono kuposa mwana wa nkhosa. Lili ndi chitsulo ndi zinki kwambiri kuposa nyama ina iliyonse yosafiira.

Mtengo wopatsa thanzi wa nyama yamwanawankhosa

Amakhala makamaka ndi mapuloteni. Lili ndi mafuta osiyanasiyana. Zakudya zopatsa thanzi za 90 magalamu a mwanawankhosa zimakhala motere:

• 160 kcal
• 23,5 gramu mapuloteni
• 6,6 magalamu amafuta (2,7 magalamu amafuta a monounsaturated)
• 2.7 ma micrograms a vitamini B12 (45 peresenti DV)
• 4.4 milligrams ya zinc (30 peresenti DV)
• 4,9 milligrams ya niacin (24 peresenti DV)
• 0.4 milligrams ya riboflavin (21 peresenti DV)
• 0.4 milligrams ya vitamini B6 (20 peresenti DV)
• 201 milligrams ya phosphorous (20 peresenti DV)
• 9.2 ma micrograms a selenium (13 peresenti DV)
• 2.1 milligrams yachitsulo (12 peresenti DV)
• 301 milligrams ya potaziyamu (9 peresenti DV)
• 0.1 milligrams ya thiamine (8 peresenti DV)
• 0.8 milligrams ya pantothenic acid (8 peresenti DV)
• 0.1 milligrams zamkuwa (7 peresenti DV)
• 22.1 milligrams ya magnesium (6 peresenti DV)

Kodi ubwino wa nyama ya nkhosa ndi yotani?

Amasunga minofu

• Nyama ndi imodzi mwazakudya zabwino kwambiri zopangira mapuloteni apamwamba kwambiri. Lili ndi ma amino acid onse omwe timafunikira. Choncho, ndi wathunthu mapuloteni gwero.
• Mapuloteni apamwamba kwambiri ndi ofunikira kuti asunge minofu, makamaka okalamba. 
• Kusadya mapuloteni okwanira kumathandizira kutayika kwa minofu yokhudzana ndi zaka. chikhalidwe choyipa chokhudzana ndi kuchepa kwa minofu sarcopenia kumawonjezera chiopsezo.
• Kudya mwanawankhosa nthawi zonse ndi moyo wathanzi kumathandiza kusunga minofu.

Kumalimbitsa thupi

• Ubwino wa nyama yamwanawankhosa Sikuti kungosunga minofu. Komanso bwino minofu ntchito.
• Beta-alanine Lili ndi amino acid yotchedwa carnosine, yomwe thupi limagwiritsa ntchito kupanga carnosine, chinthu chofunikira kwambiri pakugwira ntchito kwa minofu.
• Beta-alanine imapezeka kwambiri mu nyama yofiira monga nkhosa ndi ng'ombe. Miyezo ya carnosine mu minofu imachepa pakapita nthawi muzakudya zamasamba ndi zamasamba.
• Kudya mwanawankhosa nthawi zonse kumakhala kopindulitsa kwa othamanga. Imawongolera magwiridwe antchito amthupi.

Amathandiza kupewa kuchepa kwa magazi m'thupi

• kusowa kwachitsulondi chifukwa chachikulu cha kuchepa kwa magazi m'thupi.
• Nyama ndi imodzi mwazakudya zabwino kwambiri zachitsulo. Muli ndi heme-iron yomwe imalowa mosavuta. Zimathandiziranso kuyamwa kwachitsulo chopanda heme muzomera.
• Heme-iron imapezeka muzakudya zochokera ku nyama zokha.
• Kudya nyama yofiira, monga mwanawankhosa, kumathandiza kupewa kuchepa kwa magazi m'thupi.

Imathandizira dongosolo lamanjenje

• 90 magalamu a nyama yamwanawankhosa ndi gwero lalikulu la vitamini B12, kukwaniritsa pafupifupi theka la zofunikira za tsiku ndi tsiku za B12.
• Amaperekanso mavitamini B ena ofunikira, monga vitamini B6, vitamini B3, vitamini B2, ndi vitamini B5. 
• Vitamini B12 ndi mavitamini B ena amathandizira dongosolo lamanjenje kugwira ntchito momwe liyenera kukhalira.
• Mitsempha ndi waya wamagetsi amthupi omwe amathandiza thupi lonse kulankhulana bwino.

Kumalimbitsa chitetezo chokwanira

• Ubwino wa nyama yamwanawankhosaChimodzi mwa izo ndi zinc. Zinc imathandiza kulimbikitsa chitetezo chokwanira.

Zotsatira za matenda a mtima

• Matenda a mtima ndi omwe amayambitsa kufa msanga. Amakhala ndi zovuta zosiyanasiyana zomwe zimakhudza mtima ndi mitsempha yamagazi, monga sitiroko, matenda a mtima, ndi matenda oopsa.
• Zotsatira za maphunziro owonetsetsa pa mgwirizano pakati pa nyama yofiira ndi matenda a mtima zimasakanizidwa.
• Kafukufuku wina wapeza kuti kudya nyama yofiira yochuluka yokonzedwa ndi yosakonzedwa kumabweretsa chiopsezo cha matenda a mtima. Ena amanena kuti kudya nyama yokhayokha kumawonjezera ngozi.
• Kudya nyama yamwanawankhosa pang'onopang'ono sikungawonjezere chiopsezo cha matenda a mtima.

Zotsatira pa khansa

• Khansandi matenda yodziwika ndi matenda kukula kwa maselo.
• Kafukufuku wambiri akuwonetsa kuti kudya nyama yofiira yambiri kungapangitse chiopsezo cha khansa ya m'matumbo pakapita nthawi. Sikuti maphunziro onse amathandizira izi.
• Zinthu zosiyanasiyana zomwe zimapezeka mu nyama yofiira zimatha kuwonjezera chiopsezo cha khansa mwa anthu. Izi zikuphatikizapo heterocyclic amines.
• Heterocyclic amines ndi gulu la zinthu zomwe zimayambitsa khansa zomwe zimapangidwira nyama ikakhala ndi kutentha kwambiri, monga yokazinga, kuphika kapena kuphika. Zimapezeka muzochuluka mu nyama yophikidwa bwino ndi nyama yosaphika.
• Kafukufuku akusonyeza kuti kudya nyama yokazinga kumawonjezera chiopsezo cha khansa zosiyanasiyana, monga khansa ya m’matumbo, khansa ya m’mawere, ndi kansa ya prostate.
• Ngakhale kuti palibe umboni wotsimikizirika wakuti nyama imayambitsa khansa, kudya nyama yophika yochuluka kuyenera kupeŵedwa.
• Kudya nyama yophikidwa pang'onopang'ono kumakhala kotetezeka komanso kwathanzi, makamaka ikatenthedwa kapena yowiritsa.

Zoyipa za nyama yamwanawankhosa ndi zotani?

Ubwino wa nyama yamwanawankhosa Palinso zinthu zina zovulaza zomwe ziyenera kudziwikanso.

• N'zotheka kukhala ndi matupi amtundu uliwonse wa nyama. kusokonekera kwa mphunoNgati mukumva mphuno, nseru, kapena kumva zotupa mwadzidzidzi mutadya mwanawankhosa, mutha kukhala osagwirizana ndi nyamayi. 
• Lekani kudya mwanawankhosa ngati zizindikiro za ziwengo ndizovuta kwambiri. Matendawa amatha kuzindikirika poyesa kusagwirizana ndi zakudya.
• Mofanana ndi nyama zina zofiira, mwanawankhosa ali ndi mafuta ambiri a kolesterolini, choncho muyenera kuwadya pang'onopang'ono, makamaka ngati muli ndi cholesterol yambiri. 

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