Zvakanakira, Kukuvadza uye Kukosha Kwekudya kunovaka muviri kweNyama yeGwayana

Gwayana imhando yenyama tsvuku ine iron yakawanda kudarika huku kana hove. Yakapfuma muprotein yemhando yepamusoro uye mavhitamini akawanda nemamineral. Zvakanakira nyama yehwayana Iine kupfava kwakapfava kupfuura mutton. Iine iron yakawanda uye zinc kupfuura chero imwe nyama isiri tsvuku.

Nutrition value yegwayana

Inosanganisira kunyanya mapuroteni. Iine huwandu hwakasiyana hwemafuta. Kukosha kwekudya kwe 90 magiramu egwayana kunosvika seizvi:

• 160 macalorie
• 23,5 gramu mapuroteni
• 6,6 magiramu emafuta (2,7 magiramu emafuta monounsaturated)
• 2.7 micrograms yevhitamini B12 (45 muzana DV)
• 4.4 milligrams ye zinc (30 muzana DV)
• 4,9 milligrams ye niacin (24 muzana DV)
• 0.4 milligrams ye riboflavin (21 muzana DV)
• 0.4 milligrams yevhitamini B6 (20 muzana DV)
• 201 milligrams yephosphorus (20 muzana DV)
• 9.2 micrograms ye selenium (13 muzana DV)
• 2.1 milligrams esimbi (12 muzana DV)
• 301 milligrams ye potassium (9 muzana DV)
• 0.1 milligrams ye thiamine (8 muzana DV)
• 0.8 milligrams ye pantothenic acid (8 muzana DV)
• 0.1 milligrams emhangura (7 muzana DV)
• 22.1 milligrams ye magnesium (6 muzana DV)

Ndezvipi zvakanakira nyama yegwayana?

Inochengetedza tsandanyama

• Nyama ndeimwe yezvakanakisa zvekudya zvemhando yepamusoro mapuroteni. Iine ese amino acids atinoda. Nokudaro, ipuroteni yakakwana.
• Mapuroteni emhando yepamusoro akakosha pakuchengetedza tsandanyama, kunyanya kune vakwegura. 
• Kusakwana kweprotein kushandiswa kunowedzera kuparara kwemhasuru kune zera. mamiriro asina kunaka akabatanidzwa neakaderera tsandanyama mass sarcopenia inowedzera njodzi.
• Kudya gwayana nguva dzose nemararamiro ane hutano kunobatsira kuchengetedza tsandanyama.

Inovandudza kushanda kwemuviri

• Zvakanakira nyama yehwayana Hazvisi zvekungo chengetedza tsandanyama. Inovandudzawo kushanda kwemhasuru.
• Beta-alanine Iine amino acid inonzi carnosine, iyo inoshandiswa nemuviri kugadzira carnosine, chinhu chakakosha pakushanda kwemhasuru.
• Beta-alanine inowanikwa muhuwandu hwakawanda munyama tsvuku yakadai segwayana nemombe. Carnosine mazinga mumamhasuru anodzikira nekufamba kwenguva mukudya kwemuriwo uye vegan.
• Kudya gwayana nguva dzose kunobatsira kune vatambi. Inovandudza kushanda kwemuviri.

Inobatsira kudzivirira anemia

• kushaya simbindicho chikonzero chikuru cheanemia.
• Nyama ndeimwe yezvakanakisa zvekudya zvesimbi. Iine heme-iron inotorwa nyore nyore. Inobatsirawo kutorwa kwesimbi isiri-heme mumiti.
• Heme-iron inongowanikwa muzvokudya zvemhuka.
• Kudya nyama tsvuku, yakadai segwayana, inoshanda mukudzivirira kushayikwa kwesimbi anemia.

Inotsigira hurongwa hwekutya

• 90 magiramu enyama yegwayana inzvimbo huru yevhitamini B12, inosangana nehafu yezvinodiwa zvezuva nezuva B12.
• Inopawo mamwe mavhitamini akakosha eB, akadai sevhitamini B6, vhitamini B3, vhitamini B2, uye vhitamini B5. 
• Vitamin B12 nemamwe mavhitaminzi eB anobatsira hurongwa hwetsinga hushande sezvahunofanira kuita.
• Nheyo (nervous system) itambo yemagetsi yemuviri inobatsira muviri wese kutaurirana zvakanaka.

Inosimbisa kudzivirirwa

• Zvakanakira nyama yehwayanaChimwe chazvo ndeye zinc content. Zinc inobatsira kukwidziridza immune system yese.

Mhedzisiro pazvirwere zvemoyo

• Chirwere chemwoyo ndicho chikonzero chikuru chekufa kwevanhu nguva isati yakwana. Inosanganisira mamiriro akasiyana-siyana akaipa anosanganisira mwoyo netsinga dzeropa, zvakadai sesitiroko, kurwisa kwemoyo, uye BP.
• Migumisiro kubva kune zvidzidzo zvekucherechedza pakubatana pakati penyama tsvuku nehosha yemwoyo inosanganiswa.
• Zvimwe zvidzidzo zvakawana kuti kudya huwandu hwakawanda hwezvose zvakagadzirwa uye zvisina kugadziriswa nyama tsvuku inoisa njodzi yechirwere chemoyo. Vamwe vanoti kudya nyama yakabikwa chete kunowedzera njodzi.
• Kunwa nyama yegwayana zvine mwero hakugone kuwedzera njodzi yechirwere chemoyo.

Mhedzisiro pagomarara

• Gomararachirwere chinoratidzwa nekusakura kwemasero.
• Tsvakurudzo dzinoverengeka dzekucherechedza dzinoratidza kuti kudya nyama tsvuku yakawanda kunogona kuwedzera njodzi yekenza yekoloni nekufamba kwenguva. Hazvisi zvese zvidzidzo zvinotsigira izvi.
• Zvinhu zvakasiyana-siyana zvinowanikwa munyama tsvuku zvinogona kuwedzera njodzi yegomarara muvanhu. Izvi zvinosanganisira heterocyclic amines.
• Heterocyclic amines ikirasi yezvinhu zvinokonzeresa gomarara izvo zvinoumbwa kana nyama ichitaridzirwa kune tembiricha yakanyanya, senge pakufinya, kubheka kana kubika. Inowanikwa muhuwandu hwakawanda munyama yakabikwa zvakanaka uye nyama isina kubikwa.
• Ongororo dzinogara dzichiratidza kuti kudya nyama yakakangwa kunogona kuwedzera njodzi yekenza dzakawanda, kusanganisira kenza yemuura, kenza yemazamu, uye kenza yeprostate.
• Kunyange zvazvo pasina humbowo hwakazara hwekuti nyama inokonzera gomarara, kudya nyama yakawanda yakabikwa kunofanira kudziviswa.
• Kudyiwa zvine mwero nyama yakabikwa zvishoma kungangove kwakachengeteka uye kune utano, kunyanya kana yakabikwa kana yakabikwa.

Ndezvipi zvakaipa zvenyama yegwayana?

Zvakanakira nyama yehwayana Kune zvakare zvimwe zvinokuvadza zvinofanirwa kuzivikanwa zvakare.

• Zvinokwanisika kuva allergic kune chero rudzi rwenyama. kuzara kwemhinoKana iwe ukasangana nemhino inomhanya, kusvotwa, kana kamwe kamwe kunzwa kuputika mushure mekudya gwayana, unogona kunge uine allergic kune iyi nyama. 
• Rega kudya gwayana kana zviratidzo zvekusawirirana nazvo zvakanyanya. Allergies inogona kuonekwa nekuita test allergy test.
• Kufanana nedzimwe nyama dzvuku, gwayana rine huwandu hwakawanda hwecholesterol, saka unofanirwa kuidya zvine mwero, kunyanya kana uine cholesterol yakakwira. 

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