Funso: Kodi Ndingadyebe Ng'ombe Monga Mbali ya Chakudya Chambiri Chochepa?
Ndikufuna kudya mafuta ochepa koma ndimakonda kudya steak kapena hamburger nthawi zina. Kodi ndiyenera kusiya kudya ng'ombe?
Yankho: Ayi, osati kwenikweni. Ng'ombe imatenga mkaka woipa chifukwa ndi mafuta ochokera ku mafuta ndi mafuta a kolesterol, omwe amathandizidwa ndi chiopsezo cha matenda a mtima . Koma pali njira zowonjezera ng'ombe mu zakudya zonenepa kwambiri.
Pitani konda
Pali mapulogalamu 29 a ng'ombe omwe amawoneka oonda-omwe amatanthauza kuti ayenera kukhala ocheperapo 10 gm ya mafuta, 4.5 magalamu kapena osachepera mafuta odzaza ndi oposa mamiligalamu 95 a mafuta m'thupi mwa ola limodzi pa atatu ndi awiri.
Palinso mapangidwe ochepa omwe amafunika kukhala ochepa kwambiri, omwe amatanthauza kuti ayenera kukhala ocheperapo ma gramu asanu a mafuta, 2 magalamu kapena osachepera mafuta odzaza ndi mamililo oposa 95 a mafuta m'thupi mwa 3 1/2 ounce akutumikira.
Ngati mungathe kuzipeza, sankhani ng'ombe yodyetsedwa ndi udzu, yomwe ili ndi mafuta ochepa kwambiri komanso mafuta a kolesterol, komanso apamwamba kwambiri mu omega-3 fatty acids , omwe amawoneka kuti ali ndi thanzi labwino.
Pali njira ziwiri zodziwira momwe kudalira nkhuku ndi: kuwerengera ndi kudula.
1. Mndandanda umatanthawuzira kuchuluka kwa nsomba (mitsinje ya mafuta) mu ng'ombe. Maphunziro atatu omwe ndi ofunika kwambiri, ndi osankha. Kucheka ndi maukwati ambiri kumapatsidwa maphunziro apamwamba kwambiri. Zodula izi ndizosavuta, ndipo zimapezeka makamaka ku malo odyera. Ife tikuwona kusankha ndi kusankha nthawi zambiri ku golosale. Kusankha kumakhala kochepetsetsa, kotero kumakhala kochepetsetsa, ndipo pamapeto pake kumakhala kochepa.
2. Kudulidwa kwa nyama kumatipatsanso chitsimikizo kwa ng'ombe yochuluka kwambiri.
Monga lamulo la thumb, chirichonse chomwe chikutchulidwa kutali kapena chozungulira chiri chotsamira. Mabala asanu ndi awiri okhuta kwambiri ndi awa: maso oyang'ana, kuzungulira kumtunda, kuzungulira kumapeto, nsonga zapamwamba, kuzungulira pansi, kumtunda, ndi chifuwa.
Pakhomo la ng'ombe, yang'anani malo osungira nthaka kapena pansi, ndipo sankhani mapepala olembedwa oonda kapena oonda.
Ganizirani zazing'ono
Sungani magawo pafupifupi 4 ounces, omwe amatha kufika pafupifupi ma ounces atatu ataphika.
Izi sizikumveka bwino, koma ng'ombe ndi yochuluka kwambiri komanso yodzala ndi mavitamini ndi minerals ofunika, monga chitsulo, zinc, selenium, phosphorous, vitamini B6, B12 ndi niacin. Simusowa steak 12-ounce kuti mupindule ndi zakudya izi. Zonsezi zilipo pagawo la 4-ounce.
Sakani Mafuta Odalirika
Ngakhalenso kudula kwambiri kwa ng'ombe kungakhale ndi mafuta a 1/4-inch omwe ayenera kuchotsedwa asanaphike. Zowonjezera, zimaphatikizapo kukoma ndi chinyezi, koma zimapereka theka la mafuta onse a nyama.
Lonjezerani Kukoma ndi Chikondi
Vuto loti asankhe kudulidwa kanyama kwambiri ndi kuti, popanda kukhudzidwa ndi zotsatira zogonana, iwo akhoza kukhala olimba. Onetsetsani kuti musankhe njira yoyenera yophika yopangira ng'ombe. Kawirikawiri kudula kowonda kumapindula ndi njira yophika yowuma monga kulumikiza, zomwe zimathandiza kuthetsa kapangidwe ka nyama, kuti zikhale zosavuta.
Ngati mukufuna kugawanika kapena kudyetsa kudula kwa ng'ombe, yambani kutsogolo. Marinade yochepa idzapereka kukoma, koma nthawi yayitali-pakati pa maola 6 ndi 24-imathandiza kuchepetsa nyama komanso kuwonjezera kukoma. Ma marinade oyenera amafunika chophatikizapo vinyo wosasa, vinyo kapena mandimu, kuphatikizapo mafuta pang'ono, zitsamba ndi zonunkhira.
Ndi ma steak, musiye mafuta akuluakulu monga mafuta, tchizi ndi masukisi opangidwa ndi kirimu. Simukusowa mafuta ena owonjezera. Yesetsani ndi zitsamba ndi zonunkhira m'malo mwake. Mafuta ophwanyika ndi osavuta kuchita, pogwiritsa ntchito zitsamba zomwe mumazikonda komanso zonunkhira zomwe mumakonda, malinga ndi momwe mumafunira. Zitsulo zina zowonongeka zili ndi mchere wochuluka, kotero kudzipanga nokha kumathetsa kusakaniza kwa zitsamba ndikuchotsa mchere ngati mukufuna. Chotsatira Chakudya Chakumphaka ndi Grilling chili ndi masankho ambiri. Ngati mukufuna, pangani mankhwalawo mu phala powonjezeramo madzi pang'ono kwa osakaniza. Ndipo chifukwa cha kukoma kwachikale, gwiritsani ntchito msuzi msuzi . Apanso, sauces amalonda amakhala amchere mchere, koma ndi zinthu zochepa, kuphatikizapo phwetekere msuzi, viniga wosasa, shuga kapena shuga wofiira , mukhoza kupanga nokha.
Choncho pitirizani kusangalala ndi njuchi nthawi ndi nthawi. Ingokumbukirani kuti ukhalebe wotsamira, ukhale wochepa, ndipo ugwiritsire ntchito mafuta ochepa pang'ono ngati n'kotheka.