Mwanawankhosa - kapangidwe kake, maubwino ake, kuvulaza kwake komanso mtengo wake wathanzi

Mwanawankhosa ndi nyama yokoma, yopatsa thanzi komanso yathanzi. Makhalidwe ake ndi fungo linalake. Nyama ya ana ankhosa yaying'ono imakhala ndi thanzi labwino kwambiri komanso mikhalidwe yabwino kwambiri yam'mimba. Pophika, makamaka kumayiko akum'mawa, mwanawankhosa amagwiritsidwa ntchito makamaka. Koma kodi tikudziwa zonse za izi? Kodi maubwino ake ndi ati kwa thupi la munthu, kodi akhoza kudyedwa pazakudya komanso kuphatikiza masewera olimbitsa thupi?

M'nkhaniyi, tikambirana za kapangidwe kake ndi kalori ya nyama, tione phindu ndi zovuta za mwanawankhosa m'thupi la munthu.

Zakudya zopatsa mphamvu zamafuta ndi chakudya chamwanawankhosa

Mtengo wamtengo wapatali wa mwanawankhosa ukhoza kukhala wowopsa poyamba, koma kuchuluka kwa mafuta munyama iyi ndikotsika kuposa nkhumba, ndipo kuchuluka kwa mapuloteni ndikofanana. Komanso, pali cholesterol yocheperako poyerekeza ndi ng'ombe ndi nkhumba.

Komabe, zopatsa mphamvu za zopangira ndizokulirapo - 202.9 kcal. Mphamvu yamwanawankhosa ndiyotsika pang'ono - 191 kcal.

Mtengo wa mwanawankhosa watsopano ndi motere:

• mapuloteni - 15.6 g;
• mafuta - 16.3 g;
• chakudya - 0 g.

Zofunika kudziwa! Zakudya zopatsa mphamvu m'thupi zimadalira msinkhu wa chiweto: nkhosa yamphongo yakale ikakhala yamphamvu, mphamvu yake imakhala yamphamvu kwambiri.

Amayesa kugwiritsa ntchito nyama yaying'ono ngati chakudya, chomwe sichinakwanitse kudziunjikira mafuta. Ichi ndichifukwa chake mwanawankhosa, ndiye kuti, nyama ya ana ankhosa, amatha kudyetsedwa bwino pakudya.

Tiyeni tiwone bwino zomwe zili ndi mafuta pambuyo pa mitundu ingapo yamankhwala othandizira kutentha, komanso ndi zizindikilo zazikulu zamagulu azakudya (BZHU). Zomwe zili patebulopo zikuwonetsedwa pa 100 g.

Chifukwa chake, mwanawankhosa ndi nyama yochuluka kwambiri mosasamala kanthu kophika. Komabe, pamakhala mankhwala osaphika pambuyo pophika.

Gawo lodziwika bwino la mwanawankhosa ndi chiuno, kumbuyo kwa nyama, momwe mulibe nyama yokha, komanso nthiti, zotchedwa lalikulu. Gawoli limawerengedwa kuti ndi losakhwima kwambiri komanso lamadzi ambiri, chifukwa chake mbale zokoma kwambiri zakonzedwa kuchokera pamenepo.

Mosakayikira, ambiri ali ndi chidwi ndi kuchuluka kwa kalori m'chiuno ndi phindu lake pa 100 g:

• kalori okhutira - 255 kcal;
• mapuloteni - 15.9 g;
• mafuta - 21.5 g;
• chakudya - 0 g;
• zakudya zamagetsi - 0 g;
• madzi - 61.7 g.

Zakudya m'chiuno, monga mbali zina za mwanawankhosa, kulibiretu. Chifukwa chake, panthawi yazakudya, sikuletsedwa kuyika nyama yotereyi pakudya. Komabe, ndibwino kugwiritsa ntchito nkhosa yamphongo yocheperako panthawi yoponda.

Ma calories opangidwa ndi mankhwala oterewa ndi 156 kcal, ndipo kapangidwe ka zakudya ndizabwino kwambiri:

• mapuloteni - 21.70 g;
• mafuta - 7.2 g;
• chakudya - 0 g.

Ziwerengerozi zikuwonetsa kuti mwanawankhosa atha kugwiritsidwa ntchito ngati nyama yodyera.

Kuphatikiza pakupanga koyenera kwa BZHU, nyama yamwana wamamuna imakhala ndi mavitamini ambiri ndi zazikulu komanso zofunikira pamafunika thupi.

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Mankhwala a nyama

Mankhwalawa amapangidwa mosiyanasiyana. Mwanawankhosa ali ndi mavitamini a B, omwe amathandizira pakudya. Komanso nyama yanyama imakhala ndi mavitamini K, D ndi E, omwe amachititsa kuti magazi aziyenda bwino, amalimbitsa mafupa komanso amawonjezera chitetezo chamthupi.

Mwanawankhosa amalimbikitsidwa kudya kuti apewe matenda am'mimba komanso matenda amthupi.

Zolemba za nyama zimakhala zolemera komanso zosiyanasiyana: magnesium, calcium, sodium, phosphorous, potaziyamu ndi chitsulo zonse zimapezeka mu mwanawankhosa. Kupezeka kwa chitsulo kumawonjezera hemoglobin, ndipo kuphatikiza ndi mavitamini a B, mankhwalawa amalowetsedwa bwino. Potaziyamu imathandizira magwiridwe antchito amtima.

Gome ili m'munsi likuwonetsa mavitamini onse, komanso zinthu zazing'ono ndi zazikulu zomwe zili munyama. Deta yonse imachokera ku 100 g.

Nyama ya nkhosa imakhalanso ndi ma amino acid, ndipo amathandizira pakupanga maselo ofiira komanso kaphatikizidwe ka hemoglobin. Kuphatikiza apo, amathandizira kusintha kwa kagayidwe kake mu minofu ya minofu, kuteteza thupi ku nkhawa ndi matenda a ma virus. Gome ili m'munsi limatchula ma amino acid mu 100 g wa mwanawankhosa.

Mwanawankhosa amakhala ndi ma amino acid onse omwe thupi limafunikira kuti apange ma cell atsopano.

Ubwino wa mwanawankhosa m'thupi la munthu

Ubwino wa mwanawankhosa makamaka chifukwa cha kuchuluka kwa mapuloteni. Mwanawankhosa amakhalanso ndi mafuta ochepa kuposa nyama ya nkhumba, motero nyama yophika nthawi zambiri imaphatikizidwa pazakudya zosiyanasiyana. Chifukwa cha kuchuluka kwake kwa fluoride, nyama imalimbikitsidwa kwa aliyense, chifukwa chinthu ichi chimalimbitsa mano ndi mafupa.

Ndikofunika kuphatikiza mwanawankhosa pazakudya za anthu omwe ali ndi matenda ashuga. Chowonadi ndichakuti mankhwalawa ali ndi lecithin wambiri, ndipo amayang'anira kupanga insulin m'thupi ndikuthandizira kupewa matenda poyambitsa kapamba.

Mbali yapadera ya mwanawankhosa ndi mafuta otsika kwambiri poyerekeza ndi nkhumba. Nthawi yomweyo, kudya mwanawankhosa kumatha kuchepetsa kuchuluka kwa mankhwala owopsa a cholesterol mthupi.

Izi zimathandizanso pamtima komanso pamitsempha yamagazi, popeza ili ndi potaziyamu, sodium ndi magnesium. Mwanawankhosa amadzitamandira ndi ayodini, zomwe ndizofunikira pakugwira bwino ntchito kwa chithokomiro.

Chisamaliro chapadera chiyenera kuperekedwa kwa mavitamini a mwanawankhosa. Chida ichi chimakhala ndi mavitamini B okwanira, omwe samangolimbikitsa chitetezo cha mthupi komanso mtima, komanso amathandizira magwiridwe antchito am'mitsempha yam'mimba (CNS).

Mwanawankhosa amalimbikitsidwa kwa anthu omwe alibe magazi m'thupi, popeza nyama imakhala ndi chitsulo. Ngakhale kulibe zinthu zambiri monga ng'ombe, ndizokwanira kuti zitsulo zizikhala zolondola. Anthu omwe ali ndi acidity yotsika kwambiri saloledwa kudya nyama nthawi zonse, koma msuzi wa ana ankhosa amaloledwa.

Nkhosa mafuta mchira

Mchira wamafuta wa nyama yamphongo ndi mafuta ochulukirapo omwe amapanga mchira. Mafutawa ali ndi michere yambiri komanso zinthu zina kuposa nyama yanyama, ndipo nthawi yomweyo kulibe poizoni. Zakudya zambiri zakonzedwa kuchokera kumchira wamafuta - pilaf, kanyenya, manti. Izi zimakonda kugwiritsidwa ntchito ngati mankhwala. Amathandizidwa ndi matenda osiyanasiyana am'mapapo, mwachitsanzo, bronchitis, tracheitis ndi ena. Mchira wamafuta ndiwothandiza kwa amuna, chifukwa umawonjezera mphamvu. Kwa akazi, mankhwalawa ndi othandiza, amagwiritsidwa ntchito pazodzikongoletsera, kuwonjezera mafuta ndi mafuta.

Mafuta a mchira wamafuta a mwanawankhosa ndi okwera kwambiri ndipo ndi 900 kcal pa magalamu 100. Chifukwa chake, anthu omwe akufuna kuonda ayenera kusamala akagwiritsa ntchito mankhwalawa.

Ubwino wa mwanawankhosa wa amuna ndi akazi

Kodi mwanawankhosa angakhale bwanji wofunikira kwa abambo ndi amai? Tiyeni tiwone bwino nkhaniyi. Mwachitsanzo, mwanawankhosa amathandiza amuna:

• kuonjezera kupsinjika;
• yambitsani kugona;
• kusintha chakudya cha mapuloteni (chinthu ichi ndichofunikira makamaka kwa othamanga);
• kuonjezera mphamvu ndi kupanga testosterone.

Kuti mwanawankhosa apindule ndi thupi la munthu, ayenera kudya nyama osachepera kawiri pamlungu.

Katunduyu ndiwothandiza kwa akazi chimodzimodzi:

• bwino khungu, tsitsi ndi mano (fluoride imathandizira pa izi);
• nyama kufulumizitsa kagayidwe, ndipo izi zimabweretsa kuwonda;
• masiku ovuta, kudya mwanawankhosa kumakhala kopindulitsa makamaka, chifukwa mankhwalawa amachulukitsa magawo azitsulo, omwe amachepetsa chizungulire.

Mwanawankhosa, ngakhale nyama yamafuta, ndi wathanzi. Chifukwa cha kaphatikizidwe kake kogwirizana, mankhwalawa amakhala ndi zotsatira zabwino pamachitidwe ndi machitidwe ambiri mthupi la munthu ndipo amavomerezedwa pazakudya zabwino.

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Mwanawankhosa pakudya ndi masewera olimbitsa thupi

Ochita masewera omwe amatsata zakudya zapadera saloledwa kudya mwanawankhosa. Muyenera kusankha nyama zowonda, mwachitsanzo, kumbuyo. Kuphatikiza apo, ndikofunikira kutsatira malamulo azakudya zabwino ndikusankha njira zovomerezeka zochizira nyama.

Munthawi yowuma, ndikofunikira kulingalira momwe mankhwalawo amakonzera. Ngakhale nyama yodya kwambiri, yokazinga mumafuta ochulukirapo, siyingapeze zotsatira zabwino pakuchepetsa thupi. Chifukwa chake, ndibwino kudya nyama yophika kapena yophika. Chogulitsa choterocho chimakhala ndi ma calories ochepa, ndipo michere imasungidwa. Chifukwa chake, mutha kupeza mankhwala ofunikira, osapeza mapaundi owonjezera. Ndikofunika kukumbukira kuchuluka kwa zomwe zadyedwa. Ngati mumadya mwanawankhosa wambiri, mwachitsanzo, usiku, ndiye kuti mapaundi owonjezera sangapewe.

M'masewera, nyama ndi gwero lofunikira la mapuloteni, kuphatikiza amino acid, omwe ndiofunikira pakupanga minofu ya minofu. Chifukwa chake, kusankha nyama kwa othamanga ndi nkhani yofunika kwambiri komanso yofunika kwambiri.

Kuti mumvetse zabwino za mwanawankhosa kwa othamanga, ndikofunikira kumvetsetsa njira imodzi yofunikira. Chowonadi ndi chakuti mapuloteni ambiri amadya, ndiye kuti kufunika kwa vitamini B6, chifukwa ndiye amene amathandizira mapuloteni. Ndipo vitamini B12 imapereka mpweya ku minofu ndi matupi a thupi. Poganizira izi, mwanawankhosa ndiwofunika kwa othamanga onse, popeza zomwe zili ndi mavitamini B m'menemo ndizokwera kwambiri.

Upangiri! Pazakudya zopatsa thanzi komanso othamanga, mwanawankhosa wa gulu loyambali ndioyenera, chifukwa sanapeze mafuta ochulukirapo, koma ali ndi michere yokwanira.

Koma chinthu chilichonse chimakhala ndi zovuta zake zomwe ziyenera kuganiziridwa. Mwanawankhosa siwonso.

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Kuvulaza thanzi

Kudya kwambiri mafuta nyama kungachititse kuti kunenepa kwambiri kapena atherosclerosis. Kuphatikiza apo, ziyenera kukumbukiridwa kuti kudya nyama kumatsutsana pazinthu izi:

1. Chifukwa chokhala ndi lipid yambiri, mankhwalawa amalimbikitsidwa kuti azidyedwa pang'ono pang'ono kwa anthu omwe ali ndi matenda amtima.
2. Anthu omwe apachika acidity ayeneranso kusiya mwanawankhosa, komabe, komanso anthu omwe ali ndi zilonda zam'mimba, mafuta oterewa ayenera kuchepetsedwa kapena kuchotsedwa kwathunthu.
3. Pakakhala zovuta ndi m'mimba, mwanawankhosa amalowetsedwa muzakudya pokhapokha chilolezo cha dokotala.
4. Mwanawankhosa sayenera kudyedwa ndi anthu omwe ali ndi gout kapena nyamakazi.

Ndikofunikanso komwe mwanawankhosa adakulira komanso zomwe adadya, chifukwa ngati nyama idakulira m'malo osavomerezeka, sipadzakhala phindu lochuluka kuchokera ku nyama yake.

Musanadye mwanawankhosa, muyenera kumvetsera mndandanda wa zotsutsana kapena funsani katswiri.

Zotsatira

Mwanawankhosa ali ndi zinthu zopindulitsa ndipo ndioyenera kudya zakudya zoyenera ngati wakonzekera bwino. Kwa othamanga, makamaka amuna, nyama zoterezi zimatha kusintha nkhumba. Koma musaiwale kuti chakudya choyenera chiyenera kukhala chosiyanasiyana komanso choyenera.

Onerani kanemayo: Preseason Freestyle (Mulole 2025).