Zakudya Zamatenda Zowongoka ndi Zowonjezera Zowona Zakudya Zambiri za Ng'ombe Zimayesedwa
Ng'ombe ndi gwero lofunikira la mapuloteni, zinc, iron, selenium (antioxidant), ndi vitamini B12. Koma ndi chimodzi mwa zikuluzikulu za mafuta mu chakudya chathu - ganizirani za maola onse, mapepala, nyama, nyama zofiira, nyama ya chifi, ndi agalu omwe amatha kudya chaka chimodzi. Yikes.
Mwamwayi, njuchi yamagulu imagulitsidwa njira zingapo mu bulo la msika ku golosi yanu yopereka zowerengera zochepa zosiyana-siyana.
Ngati mukufuna chakudya cha ng'ombe, koma ndi mafuta ochepa komanso cholesterol, muyenera kusankha nyama ya hamburger yowonda kwambiri. Koma musanyengedwe mukuganiza kuti mukudya chakudya chokhala ndi mafuta ochepa poyenda "wotsamira." Simuli; Mukungowonjezera mafuta anu.
Kumvetsa Malemba Otsamira
Pa phala lililonse la ng'ombe, mudzawona "mfundo yowonda," yomwe ndi chiŵerengero cha nyama yowonda ndi nyama yonenepa ya ng'ombe yotereyi. Mtunduwu umayamba pa 73/27 (mafuta olemera kwambiri) ndipo amapita ku 96/4 (wotsitsimula). Mfundo yowongokayi ikuwerengedwa pogawanitsa magalamu a mafuta pokhapokha atagwiritsidwa ntchito ndi magalamu onse pamtundu uliwonse potumikira ndiyeno ndikuchulukitsa ndi 100, zomwe zimatsimikizira kuchuluka kwa mafuta. Mwachitsanzo, ngati pakhomo la ng'ombe linali ndi magalamu 30 a mafuta panthawi yomwe amatumikira komanso magalamu okwanira pa ntchito iliyonse anali 120, nyamayi idzakhala 75/25 (yotsalira mafuta). Kuti ziwoneke ngati "zowonda" nyamayi iyenera kukhala ndi chiwerengero cha 92/8 kapena chapamwamba, ndipo yowonjezereka iyenera kukhala 96/4.
Zomwe Zimalimbikitsa
Tengani ng'ombe yowirira, yomwe, malinga ndi USDA, imatanthauzidwa kuti ili ndi zopitirira 10 peresenti ya mafuta, zomwe zikutanthauza kuti ndi 90 peresenti yatsamira, molondola? Inde, koma pali nsomba: chiwerengerocho chimatanthawuza kulemera kwa mankhwala, osati kuchuluka kwa mafuta kuchokera ku mafuta. Izi zikhoza kukhala zoonekeratu kwa ena, koma anthu ambiri sakudziwa izi, kapena osaganizira.
Izi zikutanthawuza, malinga ndi USDA, kuti mafuta anayi a ng'ombe (90 peresenti yofooka, 10 peresenti mafuta) ndi ofunika ma calories 199, ndi mafuta 11g. Popeza kuti pali mafuta asanu ndi anayi pa galamu lililonse la mafuta, 99 mwa mankhwalawa, kapena theka lawo, amachokera ku mafuta. Mofananamo, mafuta anayi a ng'ombe (95 peresenti yofooka, 5 peresenti mafuta) ndi ofunika makilogalamu 155, ndi 5,6 g mafuta, kapena gawo limodzi mwa magawo atatu a mafuta ake.
Koma kuti izi ziwoneke bwino, ma chulo anayi a nthaka chuck (omwe ndi 80 peresenti yolemera ndi 20 peresenti mafuta), omwe amagwiritsidwa ntchito m'ma hamburgers, chili, ndi nyama za nyama, ali ndi makilogalamu 287 ndi 22.6 g mafuta, omwe ali ndi 71% makilogalamu.
Zimene Izi Zikutanthauza Kwa Ife
Funso ndilo, kodi izi zili choncho? Chiwerengero cha makilogalamu a ma ovuni anayi satumikira sizoipa zonse, makamaka ngati mumadya makilogalamu 2,000 pa tsiku. Ngakhale kuti palibe zakudya zomwe zimapatsidwa zakudya zokwanira, zimatanthauza pafupifupi 30 peresenti ya kudya kwa anthu omwe amadya zakudya zokwana 2,000 patsiku. Koma onetsetsani ma ounces anayi a chuck mu thumba ndi tchizi, nyama yankhumba, ndi mtundu wina wa mayeso, kenaka muponye mchere, ndipo ma calories, pamodzi ndi kuwerengeka kwa mafuta, posachedwa akuwonjezera, kukupatsani makilogalamu oposa 1,000 chakudya chimodzi.
Ngati mukufuna kuthira mano mu hamburger yowuma koma yowonda, pitirirani, koma mungafunike kuganizira zazitsamba zamtengo wapatali monga tomato, magawo ofiira ofiira , tsabola, letesi, ndi mpiru.