Izibonelelo, iiNgozi kunye neXabiso leSondlo seNyama yemvana

Imvana luhlobo lwenyama ebomvu ene iron eninzi kunenkukhu okanye intlanzi. Ityebile kwiprotheyini ephezulu kunye neevithamini ezininzi kunye neeminerali. Izibonelelo zenyama yegusha Inencasa ethambileyo kuneyegusha. Iqulethe i-iron kunye ne-zinc ngaphezu kwayo nayiphi na enye inyama engekho ebomvu.

Ixabiso lesondlo senyama yegusha

Iqukethe ikakhulu iprotheni. Iqulethe izixa ezahlukeneyo zeoli. Ixabiso lesondlo se-90 grams yetakane limalunga noku kulandelayo:

• 160 iikhalori
• Iprotheni yegram ye-23,5
• I-6,6 grams yamafutha (2,7 grams yamafutha e-monounsaturated)
• I-2.7 micrograms ye-vitamin B12 (i-45 ekhulwini ye-DV)
• I-4.4 milligrams ye-zinc (i-30 yepesenti ye-DV)
• I-4,9 milligrams ye-niacin (i-24 yepesenti ye-DV)
• 0.4 milligrams riboflavin (21 ekhulwini DV)
• I-0.4 milligrams ye-vitamin B6 (i-20 ekhulwini ye-DV)
• I-201 milligrams ye-phosphorus (i-20 ekhulwini ye-DV)
• I-9.2 micrograms yeselenium (13 pesenti yeDV)
• 2.1 milligrams yentsimbi (12 pesenti DV)
• I-301 milligrams ye-potassium (i-9 ekhulwini ye-DV)
• 0.1 milligrams yethiamine (8 ekhulwini DV)
• I-0.8 milligrams ye-pantothenic acid (i-8 ekhulwini ye-DV)
• 0.1 milligrams yobhedu (7 ekhulwini DV)
• I-22.1 milligrams ye-magnesium (i-6 ekhulwini ye-DV)

Luyintoni uncedo lwenyama yegusha?

Ugcina ubunzima bezihlunu

• Inyama yenye yeyona mithombo ilungileyo yokutya yeprotheyini ekumgangatho ophezulu. Iqulethe zonke ii-amino acids esizidingayo. Ngoko ke, ngumthombo opheleleyo weprotheyini.
• Iprotheyini esemgangathweni ibalulekile ekugcineni ubunzima bemisipha, ngakumbi kubantu abadala. 
• Ukusetyenziswa kweprotheyini enganeleyo kukhawuleza ukulahleka kwemisipha enxulumene neminyaka. imeko embi ehambelana nobunzima bemisipha ephantsi i-sarcopenia kwandisa umngcipheko.
• Ukutya itakane rhoqo kunye nendlela yokuphila enempilo kunceda ukugcina ubunzima bemisipha.

Ukuphucula ukusebenza komzimba

• Izibonelelo zenyama yegusha Ayikokugcina ubunzima bezihlunu kuphela. Kwakhona kuphucula ukusebenza kwemisipha.
• Beta-alanine Iqulethe i-amino acid ebizwa ngokuba yi-carnosine, esetyenziswa ngumzimba ukuvelisa i-carnosine, into ebalulekileyo yokusebenza kwemisipha.
• I-Beta-alanine ifumaneka ngezixa eziphezulu kwinyama ebomvu efana nemvana kunye nenyama yenkomo. Amanqanaba e-carnosine kwizihlunu ayancipha ngokuhamba kwexesha kwizidlo zemifuno kunye ne-vegan.
• Ukutya itakane rhoqo kuluncedo kwiimbaleki. Iphucula ukusebenza komzimba.

Inceda ukuthintela i-anemia

• ukunqongophala kwentsimbingoyena nobangela mkhulu we-anemia.
• Inyama yenye yeyona mithombo ilungileyo yokutya i-iron. Iqulethe i-heme-iron efunxeka lula. Ikwaququzelela ukufunxwa kwe-iron non-heme kwizityalo.
• I-Heme-iron ifumaneka kuphela kukutya kwemvelaphi yezilwanyana.
• Ukutya inyama ebomvu, njengemvana, kuyasebenza ekuthinteleni ukunqongophala kwe-iron anemia.

Ixhasa inkqubo ye-nervous

• I-90 grams yenyama yegusha ngumthombo omkhulu wevithamin B12, idibana phantse nesiqingatha semfuno yemihla ngemihla ye-B12.
• Ikwabonelela nangezinye iivithamini ze-B ezibalulekileyo, ezifana ne-vitamin B6, i-vitamin B3, i-vitamin B2, kunye ne-vitamin B5. 
• I-Vitamin B12 kunye nezinye iivithamini ze-B zinceda inkqubo ye-nervous isebenze njengoko kufanelekile.
• Inkqubo yemithambo-luvo lucingo lombane lomzimba olunceda umzimba wonke unxibelelane kakuhle.

Yomeleza ukhuseleko

• Izibonelelo zenyama yegushaOmnye wabo ngumxholo we-zinc. I-Zinc inceda ukuqinisa ukusebenza komzimba jikelele.

Impembelelo kwizifo zentliziyo

• Isifo sentliziyo ngoyena nobangela wokufa ngaphambi kwexesha. Ibandakanya iimeko ezimbi ezahlukeneyo ezibandakanya intliziyo kunye nemithambo yegazi, njengestroke, isifo sentliziyo, noxinzelelo lwegazi.
• Iziphumo ezivela kwizifundo zokuqwalasela kwikhonkco phakathi kwenyama ebomvu kunye nesifo senhliziyo zixutywe.
• Olunye uphononongo lufumanise ukuba ukutya ukutya okuninzi kwenyama ebomvu esetyenziweyo nengalungiswanga kubeka umngcipheko wesifo sentliziyo. Abanye bathi ukutya inyama esele yenziwe kuphela kwandisa umngcipheko.
• Ukutya okuphakathi kwenyama yegusha ebhityileyo akunakufane kunyuse ingozi yesifo sentliziyo.

Isiphumo kumhlaza

• Umhlazasisifo esibonakala ngokukhula okungaqhelekanga kweeseli.
• Uphononongo oluninzi lubonisa ukuba ukutya inyama eninzi ebomvu kunokunyusa umngcipheko womhlaza wekoloni ngokuhamba kwexesha. Ayizizo zonke izifundo ezixhasa oku.
• Izinto ezahlukeneyo ezifumaneka kwinyama ebomvu zinokunyusa umngcipheko womhlaza ebantwini. Ezi ziquka i-heterocyclic amines.
• I-Heterocyclic amines yiklasi yezinto ezibangela umhlaza ezenziwe xa inyama ibonakaliswe kumaqondo okushisa aphezulu kakhulu, njengaxa uqhotsa, ukubhaka okanye ukugcoba. Ifumaneka kwixabiso eliphezulu kwinyama ephekwe kakuhle kunye nenyama engaphekwanga.
• Uhlolisiso luye lwabonisa ukuba ukutya inyama eqhotsiweyo kunokonyusa umngcipheko wokuba nomhlaza, kuquka umhlaza wekoloni, umhlaza wamabele nomhlaza wedlala lesinyi.
• Nangona kungekho bungqina bubambekayo bokuba inyama ibangela umhlaza, ukutya inyama eninzi ephekiweyo kufanele kuphetshwe.
• Ukutya inyama ephekwe kancinci kancinci kukhuselekile kwaye kusempilweni, ngakumbi xa ishushu okanye ibilisiwe.

Buyintoni ubungozi benyama yegusha?

Izibonelelo zenyama yegusha Kukwakho nezinye izinto eziyingozi ekufuneka zaziwa nazo.

• Kunokwenzeka ukuba ube nokwaliwa naluphi na uhlobo lwenyama. ukuxinana kweempumloUkuba ufumana impumlo egijimayo, isicaphucaphu, okanye ngequbuliso uzive unerhashalala emva kokutya itakane, unokungadibanisi nale nyama. 
• Yeka ukutya itakane ukuba iimpawu zokwalana ziqatha. I-allergies inokubonwa ngokwenza uvavanyo lokungahambisani nokutya.
• Njengezinye iinyama ezibomvu, imvana ine-cholesterol eninzi, ngoko ke kufuneka uyitye ngokumodareyitha, ngakumbi ukuba une-cholesterol ephezulu. 

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