Mfundo Zowonjezera Chakudya Cha Ng'ombe

Ma calories mu Ng'ombe ndi Mapindu Ake

Ng'ombe ili ndi mafuta odzaza, koma kodi ndizovuta kwa inu? Ayi, ayi. Chinsinsi chosangalala ndi ng'ombe kuti muzisankha kuchepa kwa ng'ombe, monga steak zozungulira ndi mbali zina za steirin steaks.

Kutumikira kukula ndi kofunikira. Nkhumba imodzi yokha ya ng'ombe ndi ma ola atatu kapena anayi okha, kapena kukula kwa malo osungirako masewera. T-bone yayikulu steak yomwe ndayitchula kale ingakhale yofanana ndi nkhumba zitatu kapena zinayi za ng'ombe.

Ng'ombe ndi gwero lalikulu la mapuloteni, carnitine , zinki, selenium, zitsulo , ndi ma vitamini B. Ngati mutasankha nyama yowonda, simuyenera kuthana ndi mafuta ochulukirapo, makamaka mafuta odzaza omwe angakhale okhutira. Kotero, mwachitsanzo, 3 koloko yomwe imatumizidwa ndi steak ya ng'ombe ili ndi makilogalamu pafupifupi 150 ndi mafuta 6 magalamu. Iyi ndi gawo laling'ono kapena nyama, koma imakupatsani mavitamini oposa 20 magalamu.

Ubwino Wathanzi wa Ng'ombe

Mapuloteni ndi ofunikira kumanga ndi kusunga minofu ya minofu ndi njira zosiyanasiyana zamoyo zomwe zimachitika m'thupi lanu tsiku ndi tsiku.

Kudya zakudya zamtundu wambiri wofiira kwagwiritsidwa ntchito ndi mtima ndi matenda ena, kuphatikizapo chiopsezo chowonjezereka cha khansa yoyipa kwambiri, kotero ndibwino kuti kuchepetsa njuchi yanu kugwiritsidwa ntchito kwa 3 mpaka 4 servings pa sabata. Zoopsa zaumoyozi zikuwonjezeka ndi mitundu yonse ya nyama yofiira koma ndi zovuta kwambiri pa nyama yowonongeka monga chakudya chamasana ndi soseji, zomwe zingakhale ndi ng'ombe kapena nkhumba.

Mafunso Omwe Amapezeka Pa Ng'ombe

Kodi udzu wodyetsa nkhuku ndi wathanzi kuposa nyama zakutchire?

Mwinamwake, koma umboni ulibe bwino panobe. Grass kudyetsa ng'ombe ikuwoneka kuti ili ndi maonekedwe abwino kwambiri kuposa nyama ya ng'ombe yomwe idadyetsa chimanga ndi chakudya cha soya. Koma, pokhala achilungamo, pakalipano palibe zofukufuku zambiri zomwe zimapezeka pa udzu wodyetsedwa ndi ng'ombe.

Kodi ndiyenera kudya chiyani ngati ndikufuna kudula nkhumba?

Kusankha kubwezeretsa nyama yofiira ndi chifukwa chabwino chodyera zakudya zochepa. Mavitamini, monga lenti, nkhuku ndi nyemba zouma, ali ndi mapuloteni ambiri koma ali ndi mafuta odzaza kwambiri kotero amapanga cholowa changwiro. Mavitamini ali ndi fiber kwambiri kotero amakhala ngati kukhuta ndi kukhutira monga nyama yofiira.

Nsomba ndi malo abwino kwambiri mmalo mwa ng'ombe, makamaka ngati musankha nsomba, tuna, tchire kapena nsomba zina zapamwamba mu mafuta omega-3. Nkhuku ndi nkhuku zingakhalenso zabwino. Zonse zomwe mungasankhe kuti zikhale m'malo mwa anthu omwe akutumikira ng'ombe, onetsetsani kuti mukuzikonzekera bwino ndikukhala kutali ndi zakudya monga nkhuku yokazinga ndi timitengo ta nsomba zomwe zili ndi mafuta ambiri, sodium ndi calories.

Ndimadya kwambiri steaks ndi burgers. Ndingatani kuti ndikhale wosangalala ndi gawo la 3-ounce?

Mwinamwake mukung'amba mutu wanu pakali pano, ndikuyerekezerani kuti mukuganiza mofanana ndi zomwe mumazikonda kwambiri T-bone steak zokwana 10 pang'onopang'ono.

Mapulogalamu anu sangakuthokozeni chifukwa chosiya T-bone, koma mtima wanu ndithu. Kudya njuchi ya mafuta yaing'ono sikuti ndi yovuta (palibe chilango chofunira), ndipo mungathe kupanga nkhumba za mafuta ochepa kwambiri ngati chakudya. Pitirizani kuwerenga.

Kodi nkhumba zimakhala ndi makilogalamu ambiri?

Mafuta ndi calorie omwe amapezeka pansi pa ng'ombe amakhala osiyana ndi mafuta omwe muwona palemba. Mwachitsanzo, ma olemera atatu a ng'ombe 80 aliwonse odyetserako nkhumba ali ndi makilogalamu pafupifupi 210, ndipo 85 peresenti yofanana ndi ya 170 aliwonse.

Njira Zabwino Zokonzekera Ng'ombe

Yesani nyama yophika kapena yowuma. Kuwotcha ndi kupuma ndi njira zophika zomwe zimagwiritsa ntchito mafuta ochepa poto lalikulu.

Chakudya chokoma kapena chosungunuka chimaphatikizapo magawo atatu a nyama zamphongo zofooka kwa munthu aliyense kuphatikizapo ndiwo zamasamba, sausi, ndi zokometsera zosiyanasiyana. Zamasamba zidzawonjezera kuwerengera kwa chakudya chanu, ndipo masukisi ndi zokometsera zikhoza kuwonjezera zokometsetsa zambiri, simudziwa ngakhale momwe nyama yaying'ono ikudyera.

Khalani ndi saladi ya steak monga chakudya. Yambani ndi bedi lalikulu la letesi yomwe mumaikonda ndikuwonjezera masamba ambiri, mwinamwake mafuta ochepa otsika kwambiri, mtedza wina komanso zidutswa za zipatso. Dulani magawo atatu otsala kapena ophika ophika, ndipo ikani magawo a ng'ombe pamwamba pa saladi. Onjezerani pang'ono saladi kuvala ndi mafuta kapena mafuta a canola . Mitengo yatsopano imapanga mavoti ambiri; Maolivi ndi mafuta a canola amawonjezera mafuta abwino.

Pangani sandwich. Msuzi wa mbalame wotchuka kwambiri ndi hamburger. Ayi, izi sizikutanthauza kuti mungagulitse T-bone steak kwa hamburger yaikulu ya mafuta. Kuti mukhale ndi sangweji yathanzi ndi ng'ombe yowonda, ikani mapaundi atatu odzola mopepuka pa kagawo kakang'ono ka mkate wambiri. Zingawoneke kuti ndi zosungulumwa, choncho yonjezerani mchere wambiri, mabala, tomato komanso mwagawo wa tchizi. Onjezani mpiru kapena pickles ndipo muli ndi sangweji yathanzi komanso yokoma. Zingwe zomwe zimachokera ku mbewu zonse zimakupangitsani kukhala okhutira ndi okhuta pang'ono.

Pangani mphodza ya ng'ombe. Chakudya cha ng'ombe ndi chakudya cholimbikitsa kwambiri komanso chosavuta kuchita kunyumba. Yambani ndi poto lalikulu kapena Pot Pot. Nkhumba zakuda zonenepa ndipo wonjezerani zonyowa zopanda mafuta, zotsika kwambiri. Kenaka, yikani kaloti, udzu winawake, mbatata ndi masamba ena omwe mumakonda. Mu maola angapo, mudzakhala ndi mphodza yokoma. Tumikirani mbale ya mphodza yanu ndi mkate wonse wa tirigu ndi saladi wobiriwira kuti mukhale chakudya chokoma, chodzaza ndi chopatsa thanzi.

Pangani casserole. Nayi njira yophweka yotambasula mapaundi a njuchi. Sankhani ng'ombe yamphongo yochepa kwambiri yomwe mungapeze mu golosale yanu. Ikani ng'ombeyi bwinobwino ndikutsanulira mafuta onse musanayambe ndi njira yanu. Pazomwezi, sankhani mapepala anu mosamalitsa - ma casseroles ambiri amadzaza ndi mafuta ndi ma calories ndipo sangapange chisankho chabwino cha chakudya chamoyo. Komabe, mungayese maphikidwe a casserole wathanzi. Fufuzani omwe amagwiritsa ntchito tomato ndi tomato msuzi m'malo mwa tchizi kapena kirimu sauces.

Nsonga Zambiri ndi Zathanzi Zophika Zakudya

• Zakudya zofewa zingapangidwe mwachifundo pogwiritsa ntchito marinade.
• Miphika yopangira njuchi pansi, gwiritsani ntchito nthaka yoonda Turkey, yomwe ili yochepa kwambiri mu mafuta ndipo imagwira ntchito bwino kwa burgers ndi chili.
• Lonjezani njuchi yanu mwa kuisakaniza ndi zinthu zina monga chakudya chokwanira cha mkate, masamba kapena nyemba zosakaniza.

Maphikidwe abwino awa amapereka ng'ombe. Zili zosavuta kupanga komanso zokoma:

• Ng'ombe ya ng'ombe yamtchire yamtunda
• Msuzi Wophika Nkhumba
• Ng'ombe ndi Zilonda Zomanga Matimati Saladi ndi Zitsamba za Basamu

> Zotsatira:

> Daley CA, Abbott A, Doyle PS, Nader GA, Larson S. "Zakudya Zakudya, Zakudya, ndi Kupewa Kwambiri Kanseri." Gastroenterology. 2015 May; 148 (6): 1244-60.e16.

> Nyimbo M, Garrett WS, Chan AT. "Kubwereza kwa Mafuta Akumwa Amadzimadzi ndi Antioxidant Content mu Ng'ombe Yodyetsedwa ndi Nkhosa." Nutriti J. 2010 Mar 10; 9:10.

> Wolk A. "Zowopsa Zathanzi za Kudya Nyama Yofiira." J Intern Med. 2016 Sep 6.