IWundlu liyinyama emnandi, enomsoco futhi enempilo. Isici salo iphunga elithile. Inyama yamawundlu amancane inenani eliphakeme kakhulu lokudla okunempilo kanye nezimfanelo ezinhle kakhulu zokudla. Ekuphekeni, ikakhulukazi emazweni asempumalanga, iwundlu lisetshenziswa kakhulu. Kepha ngabe sazi konke ngalo mkhiqizo? Yiziphi izinzuzo zayo ngomzimba womuntu, ingadliwa yini ekudleni futhi ifakwe kokudla okunempilo?
Esihlokweni, sizobhekana nezindaba zokwakhiwa kwamakhemikhali nokuqukethwe kwekhalori kwenyama, sicabangele izinzuzo nokulimala kwewundlu lomzimba womuntu.
Okuqukethwe kwekhalori nenani lokudla okunempilo lewundlu
Inani lekhalori lewundlu ekuqaleni lingasabisa, kepha iphesenti lamafutha kule nyama liphansi kunengulube, futhi nenani lamaprotheni liyafana. Ngaphezu kwalokho, i-cholesterol iphansi kunenkomo nenyama yengulube.
Kodwa-ke, okuqukethwe kwekhalori lomkhiqizo oluhlaza kukhulu kakhulu - 202.9 kcal. Inani lamandla wewundlu lingaphansi kancane - 191 kcal.
Inani lokudla okunomsoco kwewundlu elisha limi ngokulandelayo:
- amaprotheni - 15.6 g;
- amafutha - 16.3 g;
- ama-carbohydrate - 0 g.
Kufanele ukwazi! Okuqukethwe kwekhalori komkhiqizo kuxhomeke ebudaleni besilwane: uma imvu indala, inani lamandla lenyama likhula kakhulu.
Bazama ukusebenzisa inyama encane ukudla, okungakabi nesikhathi sokuqongelela amafutha. Kungakho iwundlu, okungukuthi, inyama yamawundlu amancane, lingadliwa ngokuphepha ngesikhathi sokudla.
Ake sibhekisise okuqukethwe kwekhalori lomkhiqizo ngemuva kwezinhlobo ezahlukahlukene zokwelashwa kokushisa, kanye nezinkomba eziyinhloko zenani lokudla okunempilo (BZHU). Imininingwane etafuleni ikhonjisiwe nge-100 g.
| Inyama ngemuva kokwelashwa kokushisa | Okuqukethwe kwekhalori nge-100 g ngayinye | I-BJU nge-100 g ngayinye |
| Iwundlu elibhakwe kuhhavini | 231 kcal | Amaprotheni - 17 g Amafutha - 18 g Amakhabhohayidrethi - 0.7 g |
| Iwundlu elibilisiwe (elibilisiwe) | 291 kcal | Amaprotheni - 24.6 g Amafutha - 21.4 g Amakhabhohayidrethi - 0 g |
| Iwundlu eliboshwe | 268 kcal | Amaprotheni - 20 g Amafutha - 20 g Amakhabhohayidrethi - 0 g |
| Iwundlu elishubile | 226 kcal | Amaprotheni - 29 g Amafutha - 12.1 g Amakhabhohayidrethi - 0 g |
| Imvu eyosiwe | 264 kcal | Amaprotheni - 26.2 g Amafutha - 16 g Amakhabhohayidrethi - 4 g |
| Iwundlu shashlik | 225 kcal | Amaprotheni - 18.45 g Amafutha - 16.44 g Amakhabhohayidrethi - 2.06 g |
Ngakho-ke, iwundlu liyinyama enekhalori eliphakeme kakhulu kungakhathalekile indlela yokupheka. Kodwa-ke, cishe awekho ama-carbohydrate kumkhiqizo ngemuva kokupheka.
Ingxenye yemvu ethandwayo yi-loin, ngemuva kwesidumbu, esingaqukethe inyama kuphela, kodwa futhi nezimbambo, okubizwa ngokuthi isikwele. Le ngxenye ibhekwa njengentekenteke kakhulu futhi enamanzi amaningi, ngakho-ke kulungiswa kuyo izitsha ezimnandi kakhulu.
Akungabazeki, abaningi banentshisekelo kokuqukethwe kwekhalori esinqeni kanye nenani laso lokudla okunempilo okungu-100 g
- Okuqukethwe kwekhalori - 255 kcal;
- amaprotheni - 15.9 g;
- amafutha - 21.5 g;
- ama-carbohydrate - 0 g;
- i-fiber yokudla - 0 g;
- amanzi - 61.7 g.
Ama-carbohydrate esinqeni, njengakwezinye izingxenye zemvu, awekho nhlobo. Ngakho-ke, ngesikhathi sokudla, akuvunyelwe ukufaka inyama enjalo ekudleni kokunciphisa umzimba. Kodwa-ke, kungcono ukusebenzisa inqama enciphile (enciphile) ngesikhathi sokulahlekelwa isisindo.
Okuqukethwe kwekhalori komkhiqizo onjalo kungama-156 kcal, futhi ukwakheka kokudla okunempilo kuphelele nje:
- amaprotheni - 21.70 g;
- amafutha - 7.2 g;
- ama-carbohydrate - 0 g.
Lezi zibalo zikhomba ukuthi iwundlu lingasetshenziswa njengenyama edliwayo.
Ngaphezu kokwakheka okulinganiselayo kwe-BZHU, inyama yemvu iqukethe amavithamini amaningi nama-macro- kanye nama-microelements adingekayo emzimbeni.
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Ukwakhiwa kwamakhemikhali enyama
Ukwakhiwa kwamakhemikhali enyama kuyehluka. IWundlu liqukethe amavithamini B, anomthelela omuhle ekuguqulweni komzimba. Futhi, inyama yezilwane iqukethe amavithamini K, D no-E, avuselela uhlelo lokujikeleza kwegazi, aqinise amathambo futhi andise amasosha omzimba.
IWundlu kunconyelwa ukuthi lidliwe ukuvikela ama-rickets nezifo ezizimele.
Ukwakhiwa kwamaminerali kwenyama kucebile futhi kuhlukahlukene: i-magnesium, i-calcium, i-sodium, i-phosphorus, i-potassium ne-iron konke kutholakala kumvana. Ukuba khona kwensimbi kwandisa i-hemoglobin, futhi ngokuhambisana namavithamini B, into leyo ifakwa kahle. I-Potassium ithuthukisa ukusebenza kwesistimu yenhliziyo.
Ithebula elingezansi likhombisa wonke amavithamini, kanye nezinto ezincane nezincane eziqukethwe yinyama. Yonke imininingwane isuselwa ku-100 g.
| Izakhamzimba | Okuqukethwe ngo-100 g |
| Uvithamini B1 (thiamine) | 0.08 mg |
| Uvithamini B2 (riboflavin) | 0.14 mg |
| Uvithamini B3 (niacin) | 7.1 g |
| Uvithamini B4 (choline) | 90 mg |
| Uvithamini B5 (i-pantothenic acid) | 0.55 g |
| Uvithamini B6 (pyridoxine) | 0.3 mg |
| Uvithamini B9 (folic acid) | 5.1 mcg |
| Uvithamini E (tocopherol) | 0.6 mg |
| Uvithamini D (calciferol) | 0.1 mg |
| Potassium | 270 mg |
| I-calcium | 9 mg |
| Magnesium | 20 mg |
| I-Phosphorus | 168 mg |
| Sodium | 80 mg |
| Insimbi | 2 mg |
| Iodine | 3 μg |
| Izinki | 2.81 mg |
| Ithusi | 238 μg |
| Isibabule | 165 mg |
| I-fluorine | 120 mcg |
| I-Chromium | 8.7 mcg |
| AmaManganese | 0.035 mg |
Inyama yezimvu nayo icebile ngama-amino acid, futhi ineqhaza ekwakheni amangqamuzana abomvu egazi kanye nokwenziwa kwe-hemoglobin. Ngaphezu kwalokho, bathuthukisa izinqubo ze-metabolic ezicutshini zemisipha, zivikela umzimba womuntu ekucindezelekeni nasezifweni ezibangelwa amagciwane. Ithebula elingezansi linikeza uhlu lwama-amino acid atholakala ku-100 g wewundlu.
| Ama-amino acid | Okuqukethwe ngo-100 g |
| I-Tryptophan | 200 mg |
| Isoleucine | 750 mg |
| U-Valine | 820 mg |
| I-Leucine | 1120 mg |
| Threonine | 690 g |
| Lysine | 1240 mg |
| I-Methionine | 360 g |
| I-Phenylalanine | 610 mg |
| I-Arginine | 990 mg |
| I-Lycithin | 480 mg |
IWundlu liqukethe cishe wonke ama-amino acid adingwa umzimba ukwakha amangqamuzana amasha.
Izinzuzo zewundlu lomzimba womuntu
Izinzuzo zewundlu ngokuyinhloko zibangelwa inani elikhulu lamaprotheni. IWundlu futhi liqukethe amafutha amancane kunengulube, ngakho-ke inyama ebilisiwe ivame ukufakwa ekudleni okuhlukahlukene. Ngenxa yokuqukethwe kwayo okuphezulu kwe-fluoride, inyama inconyelwa wonke umuntu, ngoba le nto iqinisa amazinyo namathambo.
Kuyasiza ukufaka iwundlu ekudleni kwabantu abanesifo sikashukela. Iqiniso ngukuthi lo mkhiqizo uqukethe i-lecithin eningi, futhi ulawula ukukhiqizwa kwe-insulin emzimbeni futhi usiza ukuvikela izifo ngokuvuselela umsebenzi wamanyikwe.
Isici esihlukile semvu yizinga laso eliphansi le-cholesterol uma kuqhathaniswa nengulube. Ngasikhathi sinye, ukudla iwundlu kunganciphisa ngisho nezinga lama-cholesterol compounds ayingozi emzimbeni.
Lo mkhiqizo ulusizo enhliziyweni nasemithanjeni yegazi, njengoba uqukethe i-potassium, i-sodium ne-magnesium. IWundlu libuye liziqhayise ngokuqukethwe iodine, okudingekayo ekusebenzeni okujwayelekile kwendlala yegilo.
Ukunakekelwa okukhethekile kufanele kukhokhwe ekwakhiweni kwevithamini kwewundlu. Lo mkhiqizo uqukethe inani elanele lamavithamini e-B, angagcini nje ngokuqinisa amasosha omzimba nenhliziyo, kepha futhi athuthukise ukusebenza kwesistimu yezinzwa emaphakathi (CNS).
Kunconywa iWundlu kubantu abane-anemia, njengoba inyama iqukethe i-iron. Yize kungekho okuningi kwalesi sakhi njengenkomo yenkomo, kwanele ukulinganisa amazinga wensimbi alungile. Abantu abane-acidity low gastritis abavunyelwe njalo ukuthi badle inyama, kepha umhluzi wamawundlu uvunyelwe.
Imvu umsila ononile
Umsila ononile wemvu yidiphozi eningi eyakha emsileni. La mafutha aqukethe izakhi zomzimba nezakhi eziningi kunenyama yezilwane, futhi ngasikhathi sinye abukho nhlobo ubuthi. Izitsha eziningi zilungiswa kusuka emsileni ononile - i-pilaf, i-barbeque, i-manti. Lo mkhiqizo usetshenziswa kabanzi emithini yomdabu. Zilashelwa izifo ezahlukahlukene zamaphaphu, isibonelo, i-bronchitis, i-tracheitis nezinye. Umsila ononile uwusizo emadodeni, njengoba wandisa amandla. Kwabesifazane, lo mkhiqizo awusizo kangako, usetshenziselwa izinjongo zezimonyo, ungeza okhilimu namafutha okugcoba.
Okuqukethwe kwekhalori ngomsila wamafutha enyama yemvu kuphakeme impela futhi kufinyelela kuma-kcal angama-900 nge-100 g.
Izinzuzo zewundlu labesilisa nabesifazane
Ngabe iwundlu lingasiza kanjani kwabesilisa nabesifazane? Ake sibhekisise le nkinga. Isibonelo, iwundlu lisiza amadoda:
- ukwandisa ukumelana nokucindezeleka;
- ukujwayelekile ukulala;
- thuthukisa ukugayeka kokudla kwamaprotheni (le nto ibaluleke kakhulu kubasubathi);
- ukwandisa amandla kanye nokukhiqizwa kwe-testosterone.
Ukuze iwundlu libe nomthelela omuhle emzimbeni womuntu, kufanele adle inyama okungenani kabili ngesonto.
Kwabesifazane, umkhiqizo awusizi kangako:
- Kuthuthukisa isimo sesikhumba, izinwele namazinyo (i-fluoride inegalelo kulokhu);
- inyama isheshisa imetabolism, futhi lokhu kuholela ekwehliseni isisindo;
- ngezinsuku ezibucayi, ukudla iwundlu kuzuzisa ikakhulukazi, ngoba lo mkhiqizo unyusa amazinga wensimbi, azokhulula isiyezi.
IWundlu, yize liyinyama enonile, liphilile. Ngenxa yokwakheka kwayo ngokuvumelana, umkhiqizo unomphumela omuhle ezinqubweni nasezinhlelweni eziningi emzimbeni womuntu futhi uvunyelwe ukuthola ukudla okunomsoco.
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IWundlu ekudleni nasekudleni kwezemidlalo
Abasubathi abalandela ukudla okukhethekile abavunyelwe ukudla imvu. Kufanele ukhethe izingxenye ezinomzimba wesidumbu, isibonelo, emuva. Ngaphezu kwalokho, kubalulekile ukugcina imigomo yokudla okunomsoco futhi ukhethe izindlela ezamukelekayo zokwelapha ukushisa kwenyama.
Ngesikhathi sokoma, kubalulekile ukubheka ukuthi umkhiqizo ulungiswa kanjani. Ngisho nenyama edla kakhulu, ethosiwe ngoyili omningi, ngeke izuze imiphumela emihle ekunciphiseni isisindo. Ngakho-ke, kungcono ukudla inyama ebilisiwe noma ebhakwe. Lo mkhiqizo uqukethe inani elincane lama-calories, futhi izakhi zomzimba ziyagcinwa. Ngakho-ke, ungathola umthamo odingekayo wezakhamzimba ezidingekayo, futhi ungazuzi amakhilogremu athe xaxa. Kuyadingeka ukuthi ucabangele inani elidliwe. Uma udla iwundlu eliningi, ngokwesibonelo, ebusuku, khona-ke amakhilogremu angeziwe ngeke nakancane agwenywe.
Kwezemidlalo, inyama ingumthombo obalulekile wamaprotheni, kufaka phakathi ama-amino acid abalulekile, abalulekile ekwakheni izicubu zemisipha. Ngakho-ke, ukukhetha inyama yabasubathi kuyindaba ebhekele kakhulu futhi ebalulekile.
Ukuqonda izinzuzo zewundlu labasubathi, kubalulekile ukuqonda inqubo eyodwa ebalulekile. Iqiniso ngukuthi iprotheni eyengeziwe idliwe, siphezulu isidingo sevithamini B6, ngoba nguyena osekela amaprotheni synthesis. Futhi uvithamini B12 unikeza umoya-mpilo emisipheni nakumathoni omzimba. Uma ucabanga ngalawa maqiniso, iwundlu lihle kubo bonke abasubathi, ngoba okuqukethwe amavithamini B akulo kuphakeme impela.
Iseluleko! Ukuze uthole ukudla okunomsoco nabagijimi, iwundlu lesigaba sokuqala lifanelekile, ngoba abakaqongeleli amafutha amaningi, kepha sebenenani elanele lomsoco.
Kepha umkhiqizo ngamunye unezinkinga zawo okufanele zicatshangelwe. IWundlu alihlukile.
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Kulimaza impilo
Ukusetshenziswa ngokweqile kwenyama enamafutha kungadala ukukhuluphala noma i-atherosclerosis. Ngaphezu kwalokho, kufanele kukhunjulwe ukuthi ukudla inyama kuyaphikiswa ezimweni ezinjalo:
- Ngenxa yokuqukethwe okuphezulu kwe-lipid, umkhiqizo unconywa ukuthi udliwe ngemithamo elinganiselayo yabantu abanesifo senhliziyo.
- Abantu abafake i-asidi kufanele futhi badele iwundlu, noma kunjalo, kanye nabantu abanezilonda zesisu, umkhiqizo onamafutha onjalo kufanele ukhawulelwe noma ususwe ngokuphelele.
- Uma kunezinkinga ngomgudu wamathumbu, iwundlu lifakwa ekudleni kuphela ngemvume kadokotela.
- IWundlu akufanele lidliwe ngabantu abane-gout noma i-arthritis.
Kubalulekile futhi ukuthi iwundlu likhule kuphi nokuthi lidleni, ngoba uma isilwane sikhuliswa ngaphansi kwezimo ezingezinhle ngokwenhlalo, lapho-ke ngeke kube khona inzuzo enkulu enyameni yaso.
Ngaphambi kokudla iwundlu, udinga ukunaka uhlu lokuphikisana noma uthintane nodokotela.
Umphumela
IWundlu linezinto ezinenzuzo futhi lilungele ukudla okunomsoco uma lilungiswe kahle. Kubadlali, ikakhulukazi amadoda, inyama enjalo ingashintsha indawo yengulube ngokuphelele. Kepha ungakhohlwa ukuthi ukudla okunempilo kufanele kube okuhlukahlukene futhi kulinganiswe.
