Amakholori Enkomo Nenzuzo Yempilo Yakhe
Inyosi iphezulu emafutheni agcwele, kodwa ingabe imbi kakhulu kuwe? Cha, cha nakancane. Isihluthulelo sokujabulela inyama yenkomo yokukhetha ukusikeka okunomsoco wenkomo, njengama-steaks azungezile kanye nezinye izingxenye zama-steir.
Ukusebenzisa usayizi kubaluleke kakhulu. Enye yezinkukhu ezikhonzayo yilezi-ounces ezintathu noma ezine kuphela, noma ngobukhulu bekhadi elijwayelekile lokudlala amakhadi. Lelo t-big ste-t-steak engikhulume ngaye ekuqaleni lingalingana nezinkabi ezintathu noma ezine zenkomo.
| Inkabi, iGround, 85% Incibilikisiwe, Amaqiniso Aphekiwe Okudla | |
|---|---|
| Ukukhonza Usayizi 3 oz | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 213 | |
| Inani lamafutha 13g | 20% |
| I-Fat egcweleyo 5g | 25% |
| I-Polyunsaturated Fat 0.4g I-Monounsaturated Fat 6 g I-Cholesterol 77mg | 25% |
| I-sodium engu- 61mg | 2% |
| Potassium 270mg | 7% |
| I-carbohydrate 0g | 0% |
| Amaphrotheni 22g | 44% |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 1% · I-Iron 12% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Inkabi ngumthombo omkhulu wamaprotheni, i- carnitine , i-zinc, i-selenium, i- iron , ne-vithamini B. Uma ukhetha ukusika okunomsoco wenyama ngeke kudingeke ubhekane namafutha amaningi, ikakhulukazi amafutha agcweleyo angase ahlotshaniswe nokuvuvukala. Ngakho-ke, isibonelo, i-ounce e-3 ekhonza inkabi yenkomo inezinkulungwane ezingu-150 zamakholori namafutha amagremu angu-6. Lesi yingxenye encane noma inyama, kodwa ikunika amaprotheni angaphezulu kwama-20.
Izinzuzo zezempilo zezinkomo
Amaprotheni abalulekile ekwakheni nasekulondolozeni izicubu zomzimba kanye nezinqubo ezihlukahlukene zezinto eziphilayo ezenzeka emzimbeni wakho nsuku zonke.
Ukudla ukudla okunomvu obomvu kuye kwahlotshaniswa ne-cardiovascular kanye nezinye izinkinga zempilo, kubandakanya ingozi ekhulayo yomdlavuza we-colorectal, ngakho-ke kungcono kakhulu ukunciphisa inkawo yakho yokusebenzisa izinsimbi ezi-3 ukuya kwezingu-4 ngeviki. Lezi zingozi zezempilo zikhuphuka nazo zonke izinhlobo zenyama enomvu kodwa zibi kakhulu ekudleni okubomvu okusetshenziselwa njengemini yasemini kanye namasoseji, okungenziwa ngezinyosi noma ingulube.
Imibuzo Ejwayelekile Ngenkomo
Ingabe inyama yenkomo enotshani enomsoco inempilo kunenkabi ejwayelekile?
Mhlawumbe, kodwa ubufakazi abucacile okwamanje. Inkomo yenkomo edlayo ibonakala ifana nephrofayili enempilo kunokudla inyama yenkomo eyondliwe kanye ne-soy feed. Kodwa, ukuze kube nobulungiswa, okwamanje akusikho ucwaningo oluningi olutholakalayo ezinzuzweni zezempilo zenkomo eyondliwa ngotshani.
Yini engingayidla uma ngifuna ukunciphisa inyama yenkomo?
Isinqumo sokunqanda inyama ebomvu yisisusa esihle sokuzama ukudla okuncane kwemifino. Imifino, njengama-lentils, ama-chickpeas nobhontshisi owomile, aphezulu kumaprotheyini kepha aphansi emafutheni agcweleyo ngakho enza okunye okunye esikhundleni. Imifino iphinde ibe ne-fibre ngakho-ke ifana nokugcwalisa nokwaneliseka njengenyama ebomvu.
Inhlanzi ingenye indawo enhle kakhulu yenkomo, ikakhulukazi uma ukhetha i-saumon, i-tuna, i-trout noma enye inhlanzi ephezulu kuma-omega-3 amafutha. Inkukhu kanye nezinkukhu kungaba kuhle kakhulu. Kungakhathaliseki ukuthi ukhetha ukuthatha indawo yabanye abakhonza izinkomo, qiniseka ukuthi uzilungise kahle futhi uhlale kude nezitsha ezifana nezinkukhu ezithosiwe nezinhlanzi ezinamafutha amaningi, ama-sodium nama-calories.
Ngivame ukudla ama-steaks amakhulu nabakwa-burgers. Ngingajabula kanjani nge-3-ounce ingxenye?
Ungase ukhawule ikhanda lakho njengamanje, ukucabangela ngokwengqondo intombazane yakho ethandayo yama-10-ounce T-bone steak kuya kwincithakalo encane yezinyosi ezinomsoco.
Ama-buds wakho akufanele akubonge ngokushiya i-T-bone, kodwa inhliziyo yakho izokubonga. Ukujabulela inyama yenkomo ephansi yezinkomo akuyona leyo enzima (akukho okuhlosiwe okuyi-pun), futhi ungenza ama-ounces amathathu wezinkomo ezinamafutha aphansi kakhulu azizwa njengokudla. Funda ku-.
Ingabe umhlabathi wenkomo unamakholori amaningi?
Amafutha nekhalori amanani omhlabathi wenkomo ahlukile ngokusekelwe kokuqukethwe kwamafutha ozowabona kulabula. Isibonelo, ama-ounces ama-3 we-80 e-precent ayenziwayo enkomo yenkomo enama-khalori angaba ngu-210, kanti ingxenye engamaphesenti angama-85 ahlangene anama-170.
Izindlela Ezempilo Zokulungisa Ingwenya
Zama inyama yenkomo yokuqhuma-gazinga noma isusa. Ukugoma nokukhipha izindlela zombili zokupheka okusebenzisa inani elincane lamafutha ashisayo epanini elikhulu.
Ukudla okunomsoco othosiwe noma okufakiwe kungabandakanya ama-ounces amathathu wezinyosi ezinomsoco womuntu ngamunye kanye nemifino eminingi, ama-sauces, kanye nezikhathi ezihlukahlukene. Imifino izokwengeza ivolumu ekudleni kwakho, futhi amasoso kanye nezikhathi zokondla zizofaka ama-flavour amaningi, ngeke uqaphele ukuthi inyama encane isesidlweni.
Yiba nesaladi le-steak njengokudla. Qala ngombhede omkhulu we-lettuce oyikhonzile bese wengeza eziningi zemifino, mhlawumbe kancane ushizi ophansi, amanye amantongomane kanye nezicucu zezithelo. Hlanganisa kancane ama-ounces amathathu asele noma i-steak ephekiwe, bese ubeka izinkabi zenkomo phezulu kwesaladi. Engeza isamba esincane sesaladi egqoka ngamafutha omnqumo noma i- canola . Imifino entsha ingeza ivolumu eminingi; amafutha omnqumo nama-canola afaka amafutha anempilo.
Yenza sandwich. I-sandwich eyaziwa kakhulu yenkomo yinqwaba i-hamburger. Cha, lokhu akusho ukuthi ungathengisa i-T-bone steak yakho nge-hamburger enkulu yama-greasy. Ukwenza isangweji elinempilo ngenyama yenkomo enomzimba, faka ama-ounces amathathu we-thinly sliced steak ephuzi ku-slice yezinkwa zokusanhlamvu ezigcwele. Kungase kubonakale kunesizungu, ngakho-ke faka okuningi kweleti, amahlumela, utamatisi futhi mhlawumbe ucezu lwesitshalo semifino. Engeza isardadi noma ama-pickle futhi unesikhwama esinempilo nesiphundu. I-fibre ephuma kuwo wonke okusanhlamvu izokushiya uzizwe ugcwele futhi unelisekile ngenani elincane lenkomo.
Yenza umquba wenkomo. Inselo yenkomo yindlala enkulu yokududuza futhi kulula ukwenza ekhaya. Qala ngebhodlela elikhulu noma i-Crock-Pot. Izingcezu ezimnyama zezinyosi futhi zengeze okungezona amafutha, umhluzi wezinyosi ophansi. Okulandelayo, engeza izaqathe, isilimo esidliwayo esinamagatsha anamanzi, amazambane kanye nanoma yimiphi imifino oyithandayo. Emahoreni ambalwa, uzoba nesobho esiphundu. Sisebenzela isitsha sesitshalo sakho ngesinkwa esithile sosanhlamvu nesaladi eluhlaza okwesimungulu, okugcwalisa futhi okunempilo yenkomo.
Yenza i-casserole. Nansi indlela elula yokwelula iphadi yenkomo yenkomo. Khetha uhlobo lwezinyosi eziphansi kakhulu ezinamafutha ongayithola esitolo sakho sokudla. Pheka inyama yenkomo bese uvala wonke amanoni ngaphambi kokuqhubeka ne-recipe yakho. Kule ncwajana, khetha iresiphi yakho ngokucophelela - ama-casseroles amaningi agcwele amafutha nama-khalori futhi ngeke enze ukukhetha okunempilo kokudla okunempilo. Noma kunjalo, ungazama ezinye zokupheka eziphephile ze-casserole. Bheka labo abasebenzisa utamatisi nosawoti utamatisi esikhundleni se-ushizi noma ama-sauces ayisikhilimu.
Amathiphu Angaphezulu Nempilo Yenkomo Yokupheka
- Ukudla okunomsoco kungenziwa ithenda ngaphezulu ngokusebenzisa i-marinade.
- Ukuze uthole izindlela zokupheka zenkomo, sebenzisa umhlabathi oqinile we-turkey, ophansi emaqenjini futhi usebenza kahle ngama-burgers kanye ne-chili.
- Ukwandisa inyama yakho yenkomo ngokuyixuba nezinye izithako ezinjengokudla okunye okusanhlamvu okusanhlamvu, imifino noma ubhontshisi obusisiwe.
Lezi zokupheka ezinempilo zifaka inkomo. Kulula ukwenza futhi okumnandi:
- I-Crockpot Beef Burgundy
- I-Beef Vegetable Stew
- Inkabi ne-Heirloom Utamatisi Isaladi ngeSiraphu yeBalsamic
> Imithombo:
> Daley CA, u-Abbott A, uDoyle PS, uNader GA, uLarson S. "Ama-nutrients, Foods, kanye neColorectal Cancer Prevention." I-Gastroenterology. 2015 Meyi; 148 (6): 1244-60.e16.
> Ingoma M, Garrett WS, Chan AT. "Ukubuyekezwa kwamafayili ama-acid amancane kanye nokuqukethwe okuphikisana ne-antioxidant ku-Beef ophethwe yi-Grass-fed and Grain." I-Nutr J. 2010 Mar 10; 9: 10.
> Wolk A. "Izingozi Zempilo Ezingenzeka Zokudla Ukudla Okubomvu." J Intern Med. 2016 Sep 6.