Izinzuzo, Izingozi kanye Nenani Lokudla Okunempilo Kwenyama Yewundlu

Iwundlu wuhlobo lwenyama ebomvu enothe ngensimbi kunenkukhu noma inhlanzi. Icebile ngamaprotheni ekhwalithi ephezulu kanye namavithamini namaminerali amaningi. Izinzuzo zenyama yewundlu Ine-flavour ethambile kuneyemvu. Iqukethe i-iron ne-zinc eningi kunanoma iyiphi enye inyama engeyona ebomvu.

Inani lokudla okunempilo kwenyama yewundlu

Iqukethe ikakhulukazi amaprotheni. Iqukethe amanani ahlukahlukene kawoyela. Inani lokudla okunomsoco lamagremu angu-90 ewundlu licishe libe kanje:

• 160 kcal
• 23,5 gram amaprotheni
• 6,6 amagremu amafutha (2,7 amagremu amafutha monounsaturated)
• 2.7 micrograms kavithamini B12 (amaphesenti angu-45 DV)
• 4.4 milligrams we-zinc (30 amaphesenti angu-DV)
• 4,9 milligrams we-niacin (24% DV)
• 0.4 milligrams we-riboflavin (21% DV)
• 0.4 milligrams kavithamini B6 (20 amaphesenti angu-DV)
• 201 milligrams we-phosphorus (20% DV)
• 9.2 micrograms selenium (13 amaphesenti DV)
• 2.1 milligrams yensimbi (12% DV)
• 301 milligrams we-potassium (amaphesenti angu-9 DV)
• 0.1 milligrams we-thiamine (8 amaphesenti angu-DV)
• 0.8 milligrams we-pantothenic acid (8% DV)
• 0.1 milligrams yethusi (7% DV)
• 22.1 milligrams we-magnesium (6 amaphesenti DV)

Yiziphi izinzuzo zenyama yewundlu?

Igcina isisindo semisipha

• Inyama ingenye yemithombo yokudla engcono kakhulu yamaprotheni ekhwalithi ephezulu. Iqukethe wonke ama-amino acid esiwadingayo. Ngakho-ke, iwumthombo ophelele wamaprotheni.
• Amaprotheni asezingeni eliphezulu abalulekile ekugcineni imisipha yemisipha, ikakhulukazi kubantu asebekhulile. 
• Ukusetshenziswa okunganele kwamaprotheni kusheshisa ukulahleka kwemisipha okuhlobene neminyaka. isimo esibi esihlotshaniswa nesisindo esincane semisipha i-sarcopenia kwandisa ingozi.
• Ukudla iwundlu njalo ngendlela yokuphila enempilo kusiza ukugcina imisipha yemisipha.

Ithuthukisa ukusebenza komzimba

• Izinzuzo zenyama yewundlu Akukhona nje ngokugcina imisipha yemisipha. Iphinde ithuthukise ukusebenza kwemisipha.
• I-Beta-alanine Iqukethe i-amino acid ebizwa ngokuthi i-carnosine, umzimba oyisebenzisayo ukukhiqiza i-carnosine, into ebalulekile ekusebenzeni kwemisipha.
• I-Beta-alanine itholakala ngamanani aphezulu enyameni ebomvu njengewundlu nenyama yenkomo. Amazinga e-carnosine emisipha ayancipha ngokuhamba kwesikhathi ekudleni kwemifino kanye ne-vegan.
• Ukudla iwundlu njalo kunenzuzo kubasubathi. Ithuthukisa ukusebenza komzimba.

Isiza ukuvimbela i-anemia

• ukuntula insimbiiyimbangela enkulu ye-anemia.
• Inyama ingenye yemithombo engcono kakhulu yokudla okusansimbi. Iqukethe i-heme-ayoni emuncwa kalula. Iphinde yenze kube lula ukumuncwa kwe-iron engeyona i-heme ezitshalweni.
• I-Heme-ayoni itholakala kuphela ekudleni okuvela ezilwaneni.
• Ukudla inyama ebomvu, njengewundlu, kuphumelela ekuvimbeleni ukuntuleka kwe-iron anemia.

Isekela isimiso sezinzwa

• Amagremu angama-90 enyama yewundlu angumthombo omkhulu kavithamini B12, ahlangabezana cishe nengxenye yemfuneko yansuku zonke ye-B12.
• Iphinde inikeze namanye amavithamini B abalulekile, afana ne-vitamin B6, i-vitamin B3, i-vitamin B2, ne-vitamin B5. 
• I-Vitamin B12 namanye amavithamini B asiza isimiso sezinzwa sisebenze njengoba kufanele.
• Uhlelo lwezinzwa luyizintambo zikagesi zomzimba ezisiza wonke umzimba ukuxhumana kahle.

Kuqinisa amasosha omzimba

• Izinzuzo zenyama yewundluEnye yazo okuqukethwe kwe-zinc. I-Zinc isiza ukuqinisa ukusebenza komzimba wonke.

Umthelela ezifweni zenhliziyo

• Isifo senhliziyo siyimbangela enkulu yokufa ngaphambi kwesikhathi. Iqukethe izimo ezimbi ezihlukahlukene ezihlanganisa inhliziyo nemithambo yegazi, njengokushaywa unhlangothi, isifo senhliziyo, nomfutho wegazi ophakeme.
• Imiphumela evela ezifundweni zokubheka mayelana nokuxhumana phakathi kwenyama ebomvu nesifo senhliziyo ixubile.
• Olunye ucwaningo luye lwathola ukuthi ukudla inani eliphezulu lenyama ebomvu egayiwe nengalungiswanga kubangela ingozi yesifo senhliziyo. Abanye bathi ukudla inyama egayiwe kuphela kwandisa ingozi.
• Ukudla inyama yewundlu engenawo amandla ngokusesilinganisweni mancane amathuba okuthi kwandise ingozi yesifo senhliziyo.

Umthelela kumdlavuza

• Umdlavuzayisifo esibonakala ngokukhula okungajwayelekile kwamaseli.
• Ucwaningo oluningi lokuhlola lubonisa ukuthi ukudla inyama ebomvu eningi kungase kwandise ingozi yomdlavuza wamakoloni ngokuhamba kwesikhathi. Akuzona zonke izifundo ezisekela lokhu.
• Izinto ezihlukahlukene ezitholakala enyameni ebomvu zingandisa ingozi yomdlavuza kubantu. Lezi zihlanganisa i-heterocyclic amines.
• I-Heterocyclic amines ikilasi lezinto ezibanga umdlavuza ezakheka lapho inyama ichayeka emazingeni okushisa aphakeme kakhulu, njengalapho ukuthosa, ukubhaka noma ukosa. Itholakala ngamanani aphezulu enyameni ephekwe kahle nasenyameni engaphekiwe.
• Ucwaningo lubonisa ngokungaguquki ukuthi ukudla inyama ethosiwe kungandisa ingozi yomdlavuza eziningana, kuhlanganise nomdlavuza wamathumbu, umdlavuza wamabele nomdlavuza wendlala yesinye.
• Nakuba bungekho ubufakazi obuqand’ ikhanda bokuthi inyama ibangela umdlavuza, ukudla inyama eningi ephekiwe kufanele kugwenywe.
• Ukudla okusesilinganisweni kwenyama ephekwe kancane cishe kuphephile futhi kunempilo, ikakhulukazi uma ibilisiwe noma ibilisiwe.

Iyini ingozi yenyama yewundlu?

Izinzuzo zenyama yewundlu Kukhona futhi izici eziyingozi okufanele zaziwe nazo.

• Kungenzeka ukungezwani nanoma yiluphi uhlobo lwenyama. ukucinana emakhaleniUma uhlangabezana nekhala eligijimayo, isicanucanu, noma ngokuzumayo uzwa ukuqubuka ngemva kokudla imvu, ungase uguliswe yile nyama. 
• Yeka ukudla iwundlu uma izimpawu zokungezwani komzimba zizimbi. I-Allergies ingabonwa ngokwenza ukuhlolwa kokungezwani nokudla.
• Njengezinye izinyama ezibomvu, iwundlu liqukethe inani elikhulu le-cholesterol, ngakho-ke kufanele ulidle ngokulinganisela, ikakhulukazi uma une-cholesterol ephezulu. 

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