Inkomo iyinyama yezinkomo ebhekelwa izindlela ezahlukahlukene zokucubungula, kufaka phakathi ukushisa. Izitsha eziningi zilungiswa kusuka kulo mkhiqizo: owokuqala nowesibili, ukudla okulula, amasoseji nokuningi. Inkomo iyinyama emangalisayo okuthi, uma isetshenziswa ngokulinganisela nangokufanelekile, iletha izinzuzo ezinkulu emzimbeni womuntu. Inyama ilusizo ikakhulukazi kulabo abalandela isibalo futhi badlale imidlalo. Ukugwema izinkinga zempilo, kufanele wazi okuqukethwe komkhiqizo kanye nokuphikisana nokusetshenziswa kwawo. Uzofunda ngalokhu, kanye nezinye izinto eziningi kusuka ku-athikili yethu.
Okuqukethwe kwekhalori kwenkomo
Inkomo ibhekwa njengenye yezinhlobo zenyama ezinama-kilojoule amancane kakhulu, kepha amanani wamandla ayahluka. Kunezizathu ezimbili zalokhu:
- inani lama-calories athintekayo ukuthi iyiphi ingxenye yesidumbu esithathwayo (isifuba, intambo, ithanga, intamo, okukhohlisayo, njll.);
- iyiphi indlela yokwelapha ukushisa inyama eyayiphethwe ngayo (ukupheka, ukubilisa, ukubhaka, ukuthosa).
Ake sikhulume ngakho konke ngokulandelana. Isidumbu senkomo noma senkunzi sisikwa ngezindlela ezahlukene kuwo wonke amazwe omhlaba. Ezweni lethu, zinqunywa ezingxenyeni ezilandelayo: intamo, i-brisket, onqenqemeni oluncane futhi obukhulu, i-sirloin (loin), i-tenderloin, i-peritoneum (i-flank), i-shoulder blade, i-rump, ithanga, i-flank, i-rump, i-shank. Lezi zingxenye zesidumbu zihlukaniswa ngamabanga amathathu:
- Ibanga lokuqala - isifuba nangemuva, isigaxa, isigaxa, i-sirloin, i-sirloin. Leli banga libizwa nangokuthi eliphakeme kakhulu.
- Ibanga lesibili - amahlombe namahlombe, kanye nehlangothini.
- Ibanga lesithathu - izikhala zangaphambili nezingemuva.
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Inyama enjalo inciphile (ayinamafutha ngokuphelele), ayinamafutha amancane, anamafutha. Njengoba kushiwo ngaphambili, okuqukethwe ikhalori lazo zonke izingxenye zesidumbu kuhlukile. Ungazijwayeza inani eliphelele lama-calories nezinkomba zenani lamandla lama-chunks amasha etafuleni elingezansi.
| Ingxenye eluhlaza yesidumbu | Okuqukethwe kwekhalori nge-100 g ngayinye | Inani lamandla (BZHU) |
| I-Hip | 190 kcal | 34 g amaprotheni, 4 g amafutha, 9.7 g carbohydrate |
| I-Tenderloin | 182 kcal | 19.7 g amaprotheni, 11 g amafutha, awekho ama-carbohydrate |
| Shank | 196 kcal | 18 g amaprotheni, 7 g amafutha, awekho ama-carbohydrate |
| Isifuba | 217 kcal | 19 g amaprotheni, 15.7 g amafutha, awekho ama-carbohydrate |
| Qhuma | 218 kcal | 18.6 g amaprotheni, 16 g amafutha, 0.4 g carbohydrate |
| Scapula | 133 kcal | 18.7 g amaprotheni, 6.5 g amafutha, awekho ama-carbohydrate |
| Qhuma | 123 kcal | 20 g amaprotheni, 4.5 g amafutha, 0.2 g carbohydrate |
| Izimbambo | 236 kcal | 16.4 g amaprotheni, 19 g amafutha, awekho ama-carbohydrate |
| Unqenqema olujiyile | 164 kcal | 19 g amaprotheni, 10 g amafutha, 0.5 g carbohydrate |
| Umphetho omncane | 122 kcal | 21 g amaprotheni, 4 g amafutha, awekho ama-carbohydrate |
| Isiqephu | 200 kcal | 23.5 g amaprotheni, 7.7 g amafutha, awekho ama-carbohydrate |
| Intamo | 153 kcal | 18.7 g amaprotheni, 8.4 g amafutha, awekho ama-carbohydrate |
| Umkantsha | 230 kcal | 10 g amaprotheni, 60 g amafutha, 20 g carbohydrate |
| Amaphaphu | 92 kcal | 16 g amaprotheni, 2.5 g amafutha, awekho ama-carbohydrate |
| Ubuchopho | 124 kcal | 11.7 g amaprotheni, 8.6 g amafutha, awekho ama-carbohydrate |
| Isibindi | 135 kcal | 20 g wamaprotheni, 4 g wamafutha nama-carbohydrate |
| Izinso | 86 kcal | 15 g amaprotheni, 2.8 g amafutha, awekho ama-carbohydrate |
| Inhliziyo | 96 kcal | 16 g amaprotheni, 5.5 g amafutha, awekho ama-carbohydrate |
| Ulimi | 146 kcal | 12 g amaprotheni, 10 g amafutha, awekho ama-carbohydrate |
Njengoba ukwazi ukubona, kunomehluko impela futhi kwezinye izimo ubalulekile. Isibonelo, i-offal efana nomnkantsha wethambo iphakeme kakhulu kunekhalori yenkomo, i-shank, amathanga, i-brisket. Okuqukethwe kwekhalori kwezingxenye ezahlukahlukene kuyahluka kuye ngokuthi uwapheka kanjani: pheka endaweni yokupheka ephekayo, i-grill, isitshulu ngemifino epanini, ubhake kuhhavini kufoyila noma emkhonweni, kushunqe nokunye. Umehluko uzobe usekuphekeni usawoti noma ungenawo, nokuthi ukhetha ucezu oluhlanzekile noma uthathe inyama ethanjeni.
Isibonelo, i-100 g yensimbi eluhlaza iqukethe i-200 kcal, ebilisiwe (ebilisiwe) - 220, isitshulu - 232, ethosiwe - 384, kepha ebhakwe - 177, ku-steam (steamed) - 193. Umehluko kuleli cala mncane, kepha lapha efomeni ebhemayo, eyomile, eyomile, inani lama-calories lenyuka kakhulu: i-fillet ebhemayo iqukethe i-318 kcal, i-jerky - i-410, yomisiwe - i-292. Ngakho-ke, lapho kubalwa okuqukethwe kwekhalori lenkomo yenkomo, umuntu kufanele abheke ukuthi iyiphi ingxenye ekhethiwe nokuthi izophekwa kanjani. La maphuzu amabili abalulekile ekubaleni inani lamandla enyama.
Ukwenziwa kwamakhemikhali nokusetshenziswa komkhiqizo
Izinzuzo zenkomo yenkomo zibangelwa ukwakheka kwayo okunothile kwamakhemikhali. Iqukethe amavithamini, amaminerali, izinto ezincane nezincane, ama-amino acid nezinye izinto ezisebenza ngokuphila. Ukwakheka kwenkomo kuqukethe amavithamini alandelayo: A, E, C, K, D. Amavithamini eqembu B enyameni ebomvu amelwe uhla olubanzi: B1, B2, B3, B4, B5, B6, B9, B12.
Inani elanele enkomeni nakuma-amino acid: glutamic, aspartic, tryptophan, lysine, leucine, threonine, methionine, cystine, phenylalanine, alanine, glycine, proline, serine. Inkomo icebile ngama-microelements awusizo (i-iron, iodine, i-fluorine, ithusi, i-nickel, i-cobalt, i-molybdenum, i-chromium, i-tin, i-zinc, i-manganese) nama-macroelements (i-potassium, i-calcium, i-magnesium, i-chlorine, i-sodium, isulfure, i-phosphorus).
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Lezi zinto ngazodwana zinomthelela omuhle ezingxenyeni ezithile zomzimba, futhi ngokubambisana zithuthukisa impilo iyonke. Inyosi ingumkhiqizo onenhliziyo enhle, onomsoco futhi ophansi. Impahla eyinzuzo enkulu yale nyama ukuba khona kweprotheni ephelele yezilwane ekubunjweni, okugaya kalula. Ngalesi sizathu, abagijimi abangochwepheshe nabantu abazama ukuzigcina besesimweni bathanda inyama yenkomo. Amaprotheni wezilwane afaka isandla ekugcwaliseni amaseli omzimba womuntu nge-oxygen. Amaprotheni amaningi atholakala engxenyeni yethenda yesidumbu. Ngasikhathi sinye, kunamafutha amancane kakhulu enyameni ebomvu: enkomeni incane kakhulu kunenkukhu, futhi ingaphezulu kakhulu kunengulube newundlu.
Manje ake sikhulume kabanzi ngemiphumela emihle yamavithamini atholakala enkomeni yenkomo. Ziyini izinzuzo zabo? Ziwuthinta kanjani umzimba?
Izici ezizuzisayo zenyama ebomvu ngenxa yokwakheka kwamavithamini zimi kanje:
- Uvithamini A Ungumsizi othembekile ekuxazululeni izinkinga zombono. Le nto, njengovithamini C, iyi-antioxidant yemvelo enomthelela omuhle esimweni sokuzivikela komzimba. IVitamin A inomthelela omuhle ohlelweni lwezinzwa, imelana nokudangala, ukuqwasha, ingcindezi, inomphumela omuhle esikhunjeni nasezimweni zezinzipho nezinwele.
- Amavithamini B - kuthinta zonke izitho nezinhlelo. Hhayi ngaphandle komthelela omuhle ezinhlelweni zezinzwa, zenhliziyo, zomzimba nezokujikeleza kwegazi. Amakhemikhali anika umzimba amandla nokuqina. Hhayi kuphela isimo somzimba womuntu esithuthukayo, kepha futhi nesimo sengqondo, umuntu uzizwa ekhuphuka ngamandla nesifiso sokuphila impilo esebenzayo.
- Uvithamini C Ingabe ukuvikelwa okuthembekile kuma-virus namagciwane. Le antioxidant ivimbela amagciwane ukungena emzimbeni. Ukuze impilo iqine futhi umuntu angazibambi izifo ezithathelwanayo, kunconywa ukuthatha uvithamini C.
- Uvithamini D - kuyadingeka emandleni amathambo, imisipha namazinyo. Kudingeka ikakhulukazi ezinganeni ngesikhathi sokukhula kanye nokukhula komzimba. I-Vitamin D ithuthukisa ukuhlangana kokuhamba, inomphumela wokutholisa isimiso sezinzwa, futhi isiza ukuqinisa amasosha omzimba.
- Amavithamini E no-K - kuthinta umsebenzi wesistimu yokujikeleza kwegazi, ukuthuthukisa ukujiya kwegazi nokuvula imithambo yegazi. Zibuye zibuyise ama-hormone kwabesifazane futhi zithuthukise amandla emadodeni. UVitamin E yilokho imibhangqwana efuna ukuthola ingane idinga. Kwabesifazane, le nto inconywa ukuba ijwayeze umjikelezo wokuya esikhathini.
Hhayi amavithamini kuphela, kepha futhi nezinto ezincane nezincane eziqukethwe enkomeni zinomthelela omuhle ohlelweni lwezinzwa. Ngokubambisana, lezi zinto zinomphumela omuhle: ubungozi bokucindezeleka, i-neuroses, ukuqwasha kanye nezinye izifo ze-somnological ziyancipha. Ama-Microelements aphikisana nengcindezi, anciphisa umphumela wawo emzimbeni, athuthukise ukumelana nokuqina kwangaphandle nokuqonda okuzolile komhlaba ozungezile.
Inkabi iyindlela yokuvikela isifo sokuqina kwemithambo yegazi. Kunconywa izitsha zenyama ebomvu ukuqinisa izindonga zemithambo yegazi, okufaka isandla ekulweni nokuphazamiseka kwenhliziyo. Izinhlanganisela ezakha inyama yenkomo zivame ukususa i-cholesterol engadingekile emzimbeni. Zijwamisa izinga le-asidi yejusi lesisu, elibalulekile ekusebenzeni kwazo zonke izitho zomgudu wamathumbu.
Umsebenzi wamanyikwe, isisu, amathumbu uza ngokuhleleka, izinkinga ezinjengokuqunjelwa, uhudo, ukuqumba, nokuqumba kwehle. Izinto ezakhiwe yenkomo zilwa nezifo ezithathelwanayo, yingakho izitsha ezenziwe ngale nyama ebomvu zinconyelwa ukuthi zisetshenziswe ngabantu abalulama ekuguleni, ekulimaleni nasekuhlinzweni.
Njengoba ukwazi ukubona, izinzuzo zezempilo zenkomo zikhulu impela. Alukho uhlelo noma isitho esingathintwa amavithamini nezinye izinto ezizuzisayo eziqukethwe kulo mkhiqizo. Izitho zombono, amathambo, izinzipho, amazinyo, izinwele, amasosha omzimba, uvalo, ukujikeleza kwegazi, izinhliziyo, amasistimu endocrine - konke lokhu kuyaqiniswa futhi kwenziwe ngcono ngokusebenzisa izinkomo ezibilisiwe (ezibilisiwe), eziphekiwe, eziphekiwe, ezinamafutha ezinhlobonhlobo (amathanga, izibopho, amathanga , i-brisket, isibindi, izinso, umnkantsha).
Ukulimaza inyama nokuphikisana ongakusebenzisa
Ngaphandle kokuthi inyama yenkomo ingumkhiqizo onomsoco futhi onempilo, yona, njenganoma iyiphi inyama, nayo inezinto eziyingozi, kanye nokuphikisana okusetshenziswayo. Inyama ebomvu iletha izinzuzo ezinkulu zezempilo, kepha ukudla ngokweqile kuzoholela kuphela emiphumeleni emibi. Into esemqoka ukwazi ukuthi kufanele ume nini. Ungawudla kangaki umkhiqizo? Ukudla kwenkomo kwansuku zonke kungu-150 g - lokhu isilinganiso. Ngasikhathi sinye, abesilisa abasebenza kanzima bangakhuphula inani ngo-30-50 g. Kepha ekugcineni, ukusetshenziswa kwenkomo ngesonto akufanele kweqe ngama-500 g.
Ngaphandle kwalokho, awukwazi ukugwema ukuqongelela ubuthi namagciwane abolayo kukholoni. Lokhu kuzokwenzeka ngesizathu sokuthi isisu ngeke sikwazi ukugaya inyama ngokweqile, namathumbu ngeke akwazi ukusisusa. Ngenxa yalokho, umsebenzi obalulekile wamagciwane ayingozi uzoholela ekwandeni kwe-skatole, i-cresol, i-putrescine, i-phenol neminye imikhiqizo ebolayo yokudla equkethe amaprotheni amaningi ezilwane. Ubuthi obuvelayo abuyikuba nje ubuthi emathunjini kuphela, buthinte kabi izindonga zawo, kepha buzosabalala nasemzimbeni wonke, kuthinte izitho zangaphakathi.
Ukudla amaprotheni ngokweqile enkomeni kuholela ekusebenzeni kabi hhayi kuphela kwendlela yamathumbu, kepha nasezinso nasesibindi. Ukudla inyama ebomvu kunga:
- kuvuse ukuphazamiseka emsebenzini wenhliziyo;
- ukwandisa amazinga e-cholesterol egazini;
- buthaka amasosha omzimba;
- kuholele ekwakhiweni kwamatshe ezinso;
- kubangele isifo semithambo;
- kuholele ezinkambweni zokuvuvukala kumanyikwe nesibindi;
- ukwandisa ingozi yomdlavuza.
Futhi, ososayensi bathole izisekelo ze-purine enkomeni - izinto eziphilayo, ngenxa yokuthi i-uric acid eyingozi iqoqa emzimbeni. Le nhlanganisela ifaka isandla ekuthuthukiseni i-urolithiasis, i-osteochondrosis ne-gout. Inkomo ingaba yingozi uma udla inyama yezinkomo ezikhuliswe ngendlela engafanele.
Ukuvikela inkomo noma inkunzi ezifweni nokwandisa isisindo sesilwane, ama-antibiotic namahomoni afakwa ekudleni kwaso. Lapho-ke le nyama ishaya emashalofini esitolo futhi isekudleni kwethu. Ngakho-ke, qiniseka ukubheka ikhwalithi yomkhiqizo othengiwe futhi uwuthenge kuphela kubathengisi abathembekile.
Kunokuphikisana okumbalwa kwenkomo yenkomo:
- ukungezwani komzimba nenyama ebomvu;
- i-gout esigabeni esibucayi;
- i-hemochromatosis yisifo esihambisana nokuqongelelwa kwensimbi ezicutshini zomzimba.
Lapho kukhona lezi zinkomba, kungcono ukwenqaba ukusetshenziswa kwenkomo noma ukunciphisa inani lokudla kwayo, kepha kuphela ngemuva kokubonisana nodokotela oya khona. Ngakho-ke, inyama ebomvu ingaba yingozi uma weqa izinkambiso zokusetshenziswa kwenyama. Ngakho-ke ukuthi inyama yenkomo ebilisiwe, iyisitshulu, ebhakiwe (ethafeni noma emabhele) inenzuzo kuphela, lawula inani lokudla okudliwayo.
Inkomo yokwehlisa isisindo kanye nokudla kwezemidlalo
Ukufakwa kwenkomo ekudleni ngenhloso yokwehlisa isisindo noma njengengxenye yokudla okunomsoco kwezemidlalo kuyisinqumo esihle, ngoba umkhiqizo unezinto eziningi eziwusizo. Inyama ebomvu yezinkomo ingenye yekhalori eliphakeme kakhulu, ngakho-ke kunconywa ukuthi uyisebenzise kubantu abafuna ukukhipha amakhilogremu ambalwa.
Kulokhu, inyama yenkomo ilusizo ukwedlula inkukhu. Ngalesi sizathu, inyama ebomvu yisisekelo samaprotheni esifanelekile sasemini noma sedina. Umuntu kufanele anezele umkhiqizo ngemifino kuphela - futhi ukudla kuzoba okunempilo, okulinganiselayo futhi okunothile ngomsoco. Ukudla okunjalo kuzonikeza umuzwa wokusutha, kuqinise imetabolism futhi kube umsizi othembekile ekulweni nesisindo esiningi.
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Kungani inyama yenkomo inconywa ngokukhethekile ngokudla okunomsoco? Impendulo ilula: lolu hlobo lwenyama lunamafutha amancane, futhi awekho nhlobo ama-carbohydrate. Ngaphezu kwalokho, umkhiqizo ucebile ngamavithamini namaminerali athuthukisa izinqubo ze-metabolic emzimbeni, okuholela ekususeni isisindo esiningi. Ukushiswa kwamafutha kwenzeka ngokushesha ngokusebenzisa amaprotheni wemvelo agayeka kalula.
Into esemqoka ukupheka inyama ngendlela efanele. Kungcono ukuyibilisa, ukuyibhaka noma ukuyipheka, ngoba kulokhu, izinto eziwusizo zigcinwa ekwakhiweni. Ngaphezu kwalokho, ngemuva kokwelashwa okunjalo kokushisa, inani lama-calories kumkhiqizo lihlala liphansi.
Iseluleko! Uma unethemba lokwehlisa isisindo senkomo, ungasithosi, ikakhulukazi emafutheni. Okokuqala, kuyingozi, futhi okwesibili, inyama ephekwe ngale ndlela inama-calories amaningi kunenyama ebilisiwe, eyosiwe noma ebhakwe. Okuqukethwe kwekhalori kwenkomo ethosiwe kucishe kube kabili kokukhethwa kukho ukwelashwa kokushisa okubalwe.
Inkomo yaziswa ngabasubathi nabakhi bomzimba. Lokhu kungenxa yokwakheka kwenyama. Amavithamini nama-amino acid ayadingeka ukuze ululame ngemuva kokuzikhandla okukhulu komzimba kanye nokukhula kwemisipha. Uvithamini B12, amaprotheni, i-iron, i-zinc, i-folic acid, i-calcium - lezi yizinto ezifaka isandla ekusetheni okusheshayo kwemisipha. Futhi, inyama ebomvu icebile ku-creatine, izakhiwo ezinhle lapho bonke abasubathi bezwe ngazo. Ngalesi sizathu, izazi zokudla zincoma ukuthi abantu abafuna ukwakha imisipha badle ama-1-2 amagremu enkomo ekhilogremu ngalinye lesisindo somzimba.
Abasubathi nabakhi bomzimba bangcono ukugxila ezingxenyeni ezinjalo zesidumbu: intambo, emuva, ithenda. Eyokuqala ingcono ukupheka noma ukubhaka kuhhavini, ngoba le nyama inzima, kanti eyesibili neyesithathu ukubilisa noma i-grill, ngoba ithenda nomhlane kuyizicucu ezithambile.
Umphumela
Inkabi iyinyama enezakhi ezivelele zokudla okunempilo kanye nokwakheka okunothile kwezinto eziwusizo. Umkhiqizo olungiselelwe kahle uzokhokhisa umzimba ngamandla nangamandla, okubaluleke kakhulu kulabo abalandela isibalo noma ababambe iqhaza kwezemidlalo. Inkomo ayinempilo kuphela, kodwa futhi iyamnandi. Inyama enjalo kufanele ibe khona ekudleni.
