Ng'ombe ndi nyama ya ng'ombe yomwe imagwiritsidwa ntchito m'njira zosiyanasiyana, kuphatikizapo kutentha. Zakudya zambiri zakonzedwa kuchokera kuzinthu izi: yoyamba ndi yachiwiri, zokhwasula-khwasula, masoseji ndi zina zambiri. Ng'ombe ndi nyama yodabwitsa yomwe, ikagwiritsidwa ntchito moyenera komanso moyenera, imapindulitsa thupi. Nyama ndi yofunika kwambiri kwa iwo omwe amatsata chiwonetserochi ndikusewera masewera. Pofuna kupewa mavuto azaumoyo, muyenera kudziwa zomwe zili ndi kaloriyo zotsutsana ndi momwe amagwiritsidwira ntchito. Muphunzira za izi, komanso zinthu zina zambiri kuchokera m'nkhani yathu.
Zakudya zopatsa mphamvu zamafuta
Ng'ombe imawerengedwa kuti ndi imodzi mwamtundu wochepa kwambiri wamafuta, koma mphamvu zamagetsi zimasiyana. Pali zifukwa ziwiri izi:
- kuchuluka kwa ma calories kumakhudzidwa ndi gawo liti la nyama yomwe yatengedwa (bere, fillet, ntchafu, khosi, nyama yakufa, ndi zina zambiri);
- Ndi njira iti yothandizira kutentha nyama yomwe idayikidwa (stewing, kuwira, kuphika, kuwotcha).
Tiyeni tikambirane zonse mwadongosolo. Nyama ya ng'ombe kapena ng'ombe imadulidwa m'njira zosiyanasiyana m'maiko onse padziko lapansi. M'dziko lathu, amadulidwa m'magulu otsatirawa: khosi, brisket, woonda komanso wonenepa, sirloin (loin), tenderloin, peritoneum (pambali), tsamba la phewa, rump, ntchafu, mbali, rump, shank. Magawo anyamawa amagawika m'magulu atatu:
- Kalasi yoyamba - pachifuwa ndi kumbuyo, rump, rump, sirloin, sirloin. Mulingo uwu umadziwikanso wapamwamba kwambiri.
- Kalasi yachiwiri - mapewa ndi masamba, komanso pambali.
- Gulu lachitatu - ziboda zakutsogolo ndi kumbuyo.
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Nyama yotereyi ndi yopepuka (yopanda mafuta), mafuta ochepa, mafuta. Monga tanena kale, zopatsa mphamvu za kalori m'malo onse anyama ndizosiyana. Mutha kudziwitsa kuchuluka kwa ma kalori ndi zisonyezo zamphamvu yamagetsi yazinthu zatsopano patebulopo.
| Gawo lakuda la nyama | Zakudya za calorie pa 100 g | Mtengo wamagetsi (BZHU) |
| Chiuno | 190 kcal | 34 g mapuloteni, 4 g mafuta, 9.7 g chakudya |
| Chifundo | 182 kcal | Mapuloteni a 19.7 g, mafuta a 11 g, opanda chakudya |
| Shank | 196 kcal | 18 g mapuloteni, 7 g mafuta, alibe chakudya |
| Brisket | 217 kcal | 19 g mapuloteni, 15.7 g mafuta, alibe chakudya |
| Rump | 218 kcal | 18.6 g mapuloteni, 16 g mafuta, 0.4 g chakudya |
| Scapula | 133 kcal | Mapuloteni a 18.7 g, mafuta a 6.5 g, opanda chakudya |
| Kutupa | 123 kcal | 20 g mapuloteni, 4.5 g mafuta, 0,2 g chakudya |
| Nthiti | 236 kcal | 16.4 g mapuloteni, 19 g mafuta, alibe chakudya |
| Mphepete mwamphamvu | 164 kcal | 19 g mapuloteni, 10 g mafuta, 0,5 g chakudya |
| Mphepete mwamtendere | 122 kcal | 21 g mapuloteni, 4 g mafuta, opanda chakudya |
| Zamgululi | 200 kcal | 23.5 g mapuloteni, 7.7 g mafuta, alibe chakudya |
| Khosi | 153 kcal | Mapuloteni a 18.7 g, mafuta a 8.4 g, opanda chakudya |
| M'mafupa | 230 kcal | 10 g mapuloteni, 60 g mafuta, 20 g chakudya |
| Mapapo | 92 kcal | 16 g mapuloteni, 2.5 g mafuta, alibe chakudya |
| Ubongo | 124 kcal | Mapuloteni a 11.7 g, mafuta a 8.6 g, opanda chakudya |
| Chiwindi | 135 kcal | 20 g mapuloteni, 4 g wa mafuta ndi chakudya |
| Impso | 86 kcal | 15 g mapuloteni, 2.8 g mafuta, alibe chakudya |
| Mtima | 96 kcal | 16 g mapuloteni, 5.5 g mafuta, alibe chakudya |
| Chilankhulo | 146 kcal | 12 g mapuloteni, 10 g mafuta, alibe chakudya |
Monga mukuwonera, pali kusiyana kwenikweni ndipo nthawi zina kumakhala kofunikira. Mwachitsanzo, zotupa ngati mafuta a m'mafupa ndizokwera kwambiri kuposa nyama yang'ombe, shank, ntchafu, brisket. Ma calorie azigawo zosiyanasiyana amasintha kutengera momwe mumawaphikira: kuphika wophika pang'onopang'ono, grill, mphodza ndi masamba mu poto, kuphika mu uvuni muzojambula kapena malaya, nthunzi ndi zina. Kusiyanako kudzakhala ngakhale kuphika ndi mchere kapena wopanda mchere, komanso ngati mungasankhe chidutswa chamkati choyera kapena mutenge nyama pafupa.
Mwachitsanzo, 100 g ya fillet yaiwisi imakhala ndi 200 kcal, yophika (yophika) - 220, yophika - 232, yokazinga - 384, koma yophika - 177, mu nthunzi (yotentha) - 193. Kusiyanitsa pakadali pano ndikochepa, koma pano pakasuta, kouma, mawonekedwe owuma, kuchuluka kwa ma calorie kumawonjezeka kwambiri: utoto wosuta uli ndi 318 kcal, jerky - 410, wouma - 292. Chifukwa chake, powerengera mafuta a ng'ombe, ayenera kuganizira gawo lomwe lasankhidwa ndi momwe lidzaphikidwe. Mfundo ziwirizi ndizofunikira pakuwerengera mphamvu yamphamvu ya nyama.
Kupanga mankhwala ndi kugwiritsa ntchito mankhwala
Ubwino wa ng'ombe ndi chifukwa cha kuchuluka kwa mankhwala. Lili ndi mavitamini, michere, zinthu zazing'ono ndi zazikulu, ma amino acid ndi zinthu zina zamoyo. Kupanga kwa ng'ombe kumakhala ndi mavitamini otsatirawa: A, E, C, K, D. Mavitamini a gulu B munyama yofiira amaimiridwa ndimitundu ingapo: B1, B2, B3, B4, B5, B6, B9, B12.
Ndalama zokwanira mu ng'ombe ndi amino acid: glutamic, aspartic, tryptophan, lysine, leucine, threonine, methionine, cystine, phenylalanine, alanine, glycine, proline, serine. Ng'ombe ili ndi zinthu zambiri zothandiza (chitsulo, ayodini, fluorine, mkuwa, faifi tambala, cobalt, molybdenum, chromium, malata, zinc, manganese) ndi macroelements (potaziyamu, calcium, magnesium, chlorine, sodium, sulfure, phosphorous).
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Zinthu izi zimathandizanso m'malo ena amthupi, ndipo palimodzi zimawongolera thanzi lathunthu. Ng'ombe ndi chopatsa thanzi, chopatsa thanzi komanso chopanda kalori. Katundu wopindulitsa wa nyama iyi ndi kukhalapo kwa mapuloteni athunthu azinyama, omwe ndi osavuta kugaya. Pachifukwa ichi, akatswiri ochita masewera olimbitsa thupi komanso anthu ena omwe akuyesera kuti akhalebe athanzi amakonda nyama yang'ombe. Animal mapuloteni kumathandiza kuti machulukitsidwe a maselo a thupi la munthu ndi mpweya. Mapuloteni ambiri amapezeka mgawo la nyama. Nthawi yomweyo, pali mafuta ochepa kwambiri mu nyama yofiira: mu ng'ombe ndi yocheperako kuposa nkhuku, ndipo makamaka nkhumba ndi mwanawankhosa.
Tiyeni tsopano tikambirane zambiri pazabwino za mavitamini omwe amapezeka m ng'ombe. Phindu lawo ndi chiyani? Zimakhudza bwanji thupi?
Zopindulitsa za nyama yofiira chifukwa cha mavitamini ndi awa:
- Vitamini A. Ndiwothandizira mokhulupirika pothetsa mavuto amaso. Izi, monga vitamini C, ndi antioxidant yachilengedwe yomwe imathandizira magwiridwe antchito amthupi. Vitamini A imathandizira pamanjenje, imalimbana ndi kukhumudwa, kusowa tulo, kupsinjika, imakhudza khungu komanso misomali ndi tsitsi.
- Mavitamini B - zimakhudza ziwalo zonse ndi machitidwe. Osati zopanda phindu pamanjenje, mtima, chitetezo chamthupi komanso kuzungulira kwa magazi. Mafakitale amapatsa thupi mphamvu komanso mphamvu. Osati kokha kuthupi kwa munthu komwe kumawongokera, komanso mkhalidwe wamaganizidwe, wina amamva kuchuluka kwa mphamvu ndikukhumba kukhala ndi moyo wokangalika.
- Vitamini C Ndi chitetezo chodalirika ku ma virus ndi mabakiteriya. Antioxidant imeneyi imalepheretsa tizilombo toyambitsa matenda kulowa mthupi. Kuti thanzi likhale lolimba komanso kuti munthu asatenge matenda opatsirana, tikulimbikitsidwa kumwa vitamini C.
- Vitamini D. - ndikofunikira pakulimba kwa mafupa, minofu ndi mano. Makamaka makamaka ana pa nthawi ya kukula ndi kukula kwa thupi. Vitamini D imathandizira kulumikizana kwa mayendedwe, imakhazikitsa bata pamanjenje, komanso imathandizira kulimbitsa chitetezo chamthupi.
- Mavitamini E ndi K. - bwanji ntchito ya magazi, kusintha magazi clotting ndi dilate Mitsempha. Amabwezeretsanso kuchuluka kwa mahomoni mwa amayi ndikuwonjezera mphamvu mwa amuna. Vitamini E ndi zomwe mabanja akufuna kukhala ndi mwana amafunikira. Kwa akazi, mankhwalawa amalimbikitsidwa kuti azisintha msambo.
Osati mavitamini okha komanso ma micro- ndi ma macroelements omwe ali mu ng'ombe amathandizira pamanjenje. Pamodzi, zinthu izi zimakhala ndi zotsatira zabwino: chiopsezo cha kukhumudwa, neurosis, kusowa tulo ndi zovuta zina zamatsenga zimachepa. Ma Microelements amalimbana ndi kupsinjika, amachepetsa mphamvu zawo mthupi, amayamba kulimbana ndi zokopa zakunja ndikuwona bata kwa dziko lozungulira.
Ng'ombe ndi njira yothandizira atherosclerosis. Zakudya zofiira zofiira zimalimbikitsidwa kuti zigwiritsidwe ntchito kulimbitsa makoma amitsempha yamagazi, zomwe zimathandizira kulimbana ndi zovuta zamtima. Mankhwala omwe amapanga ng'ombe amakonda kuchotsa cholesterol chosafunikira m'thupi. Amakhazikika mumchere wam'mimba, womwe ndi wofunikira pakugwira ntchito ziwalo zonse za m'mimba.
Ntchito ya kapamba, m'mimba, matumbo amabwera mwadongosolo, mavuto monga kudzimbidwa, kutsekula m'mimba, kupsa mtima, kuphulika kumachepa. Zinthu zomwe zimapangidwa ndi ng'ombe zimalimbana ndi matenda opatsirana, ndichifukwa chake mbale zopangidwa kuchokera ku nyama yofiyirayi zimalimbikitsidwa kuti zigwiritsidwe ntchito ndi anthu omwe akuchira matenda, kuvulala ndi opaleshoni.
Monga mukuwonera, maubwino abwinobwino a ng'ombe ndi akulu kwambiri. Palibe dongosolo kapena chiwalo chomwe sichikhudzidwa ndi mavitamini ndi zinthu zina zopindulitsa zomwe zili munthawiyi. Ziwalo za masomphenya, mafupa, misomali, mano, tsitsi, chitetezo chamthupi, mantha, kuzungulira kwa magazi, mtima, machitidwe a endocrine - zonsezi zimalimbikitsidwa ndikusintha pogwiritsa ntchito yophika (yophika), yophika, yophika, nyama yang'ombe yamtundu uliwonse (zikondamoyo, zikopa, ntchafu , brisket, chiwindi, impso, mafupa).
Kuvulaza nyama ndi zotsutsana zomwe mungagwiritse ntchito
Ngakhale kuti ng'ombe ndi chopatsa thanzi komanso chopatsa thanzi, monga nyama iliyonse, imakhalanso ndi zinthu zoyipa, komanso zotsutsana ndi ntchito. Nyama yofiira imabweretsa thanzi labwino, koma kudya mopitirira muyeso kumangobweretsa zovuta. Chinthu chachikulu ndikudziwa nthawi yoti muime. Kodi mungadye kangati mankhwalawa? Kudya kwa ng'ombe tsiku ndi tsiku ndi 150 g - ndiye avareji. Nthawi yomweyo, amuna omwe amagwira ntchito yolimbitsa thupi atha kukulitsa kuchuluka kwa 30-50 g. Koma pamapeto pake, kumwa nyama ya ng'ombe pasabata sikuyenera kupitirira 500 g.
Kupanda kutero, simungapewe kudzikundikira kwa poizoni ndi mabakiteriya owola m'matumbo. Izi zichitika chifukwa chomwe m'mimba sichitha kugaya nyama yochulukirapo, ndipo matumbo sadzatulutsa. Zotsatira zake, ntchito yofunikira ya mabakiteriya owopsa imabweretsa kaphatikizidwe wa skatole, cresol, putrescine, phenol ndi zinthu zina zowola za chakudya chomwe chili ndi zomanga thupi zambiri. Zomwe zimayambitsa poizoni sizingokhala poizoni m'matumbo, zimakhudza makoma ake, komanso zimafalikira mthupi lonse, zimakhudza ziwalo zamkati.
Kugwiritsa ntchito kwambiri mapuloteni mu ng'ombe kumabweretsa vuto logwira m'mimba, komanso impso ndi chiwindi. Kudya nyama yofiira kumatha:
- kuchititsa kusokonezeka mu ntchito ya mtima;
- kuonjezera mafuta m'magazi;
- kufooketsa chitetezo chamthupi;
- kuyambitsa mapangidwe a impso miyala;
- chifukwa matenda mtima;
- zimayambitsa njira zotupa m'matumbo ndi chiwindi;
- kuonjezera chiopsezo cha khansa.
Komanso, asayansi apeza mabotolo a purine mu ng'ombe - zinthu zachilengedwe, chifukwa cha uric acid wowopsa womwe umasonkhana mthupi. Izi zimathandiza kuti chitukuko cha urolithiasis, osteochondrosis ndi gout. Ng'ombe ikhoza kukhala yovulaza ngati mungadye nyama ya ng'ombe zosakulitsidwa bwino.
Pofuna kuteteza ng'ombe kapena ng'ombe ku matenda ndikuwonjezera kulemera kwake, maantibayotiki ndi mahomoni amalowetsedwa muzakudya zake. Kenako nyama iyi imagunda mashelufu m'sitolo ndipo ili m'zakudya zathu. Chifukwa chake, onetsetsani kuti muyang'ane mtundu wazogulitsidwazo ndi kugula kwaogulitsa omwe mumawakhulupirira.
Pali zotsutsana zochepa za ng'ombe:
- ziwengo nyama yofiira;
- gout pachimake siteji;
- hemochromatosis ndi matenda okhudzana ndi kudzikundikira kwa chitsulo munyama zamthupi.
Pamaso pazizindikirozi, ndibwino kukana kugwiritsa ntchito ng'ombe kapena kuchepetsa kuchuluka kwa zomwe umadya, koma pokhapokha mutakambirana ndi dokotala yemwe akupezekapo. Chifukwa chake, nyama yofiira imatha kukhala yovulaza ngati mungapitirire muyeso wodya nyama. Kotero kuti ng'ombe yophika, yophika, yophika (yosalala kapena yophimbidwa) imangopindulitsa, sungani kuchuluka kwa chakudya chomwe mumadya.
Ng'ombe yochepetsa thupi komanso masewera olimbitsa thupi
Kukhazikitsidwa kwa ng'ombe m'zakudya kuti muchepetse thupi kapena ngati gawo la zakudya zamasewera ndichisankho chachikulu, chifukwa mankhwalawa ali ndi zinthu zambiri zothandiza. Nyama yofiira ya ng'ombe ndi imodzi mwamafuta ochepa kwambiri, chifukwa chake tikulimbikitsidwa kuyigwiritsa ntchito kwa anthu omwe akufuna kuchotsa mapaundi owonjezera.
Pankhaniyi, ng'ombe ndi yofunika kuposa nkhuku. Pachifukwa ichi, nyama yofiira ndiye puloteni woyenera nkhomaliro kapena chakudya chamadzulo. Mmodzi amangofunika kuwonjezera mankhwalawo ndi masamba - ndipo chakudyacho chidzakhala chopatsa thanzi, choyenera komanso chopatsa thanzi. Zakudya zoterezi zimadzetsa kukhuta, zimawongolera kagayidwe kake ndikukhala wothandizira wokhulupirika polimbana ndi kunenepa kwambiri.
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Chifukwa chiyani ng'ombe imalimbikitsidwa makamaka pazakudya zopatsa thanzi? Yankho lake ndi losavuta: nyama yamtunduwu ndiyochepa mafuta, ndipo kulibe chakudya. Komanso, mankhwalawa ali ndi mavitamini ndi michere yambiri yomwe imathandizira njira zamagetsi mthupi, zomwe zimapangitsa kuti muchepetse kunenepa kwambiri. Kuwotcha mafuta kumachitika mwachangu kudzera mukugwiritsa ntchito mapuloteni achilengedwe osavuta kugaya.
Chinthu chachikulu ndikuphika nyama moyenera. Ndi bwino kuwira, kuphika kapena kuwaphika, chifukwa pakadali pano zinthu zofunika zimasungidwa. Kuphatikiza apo, pambuyo pa chithandizo chotenthetsera chotere, kuchuluka kwa zopatsa mphamvu munkhalangoyi kumatsalira.
Upangiri! Ngati mukuyembekeza kuti muchepetseko nyama yang'ombe, musayike mwachangu, makamaka m'mafuta. Choyamba, ndizovulaza, ndipo chachiwiri, nyama yokonzedwa motere imakhala ndi ma calories ambiri kuposa nyama yophika, yophika kapena yophika. Zakudya zopatsa mafuta mu ng'ombe yokazinga ndizowirikiza kawiri pazomwe zingasankhidwe ndi mankhwala otentha.
Ng'ombe imakondedwa ndi othamanga komanso omanga thupi. Izi ndichifukwa choti nyama imapangidwa. Mavitamini ndi ma amino acid amafunikira kuti achire pambuyo povutikira thupi komanso kukula kwa minofu. Vitamini B12, mapuloteni, chitsulo, zinc, folic acid, calcium - izi ndi zinthu zomwe zimapangitsa kuti minofu ifike mofulumira. Komanso, nyama yofiira imakhala ndi zolengedwa zambiri, zabwino zomwe othamanga onse adamva. Pachifukwa ichi, akatswiri azakudya amalimbikitsa kuti anthu omwe akufuna kupanga minofu adye magalamu 1-2 a ng'ombe pa kilogalamu iliyonse yolemera.
Ochita masewera olimbitsa thupi ndi omanga thupi ali bwino ataganizira kwambiri za nyama zakufa: fillet, back, tenderloin. Yoyamba ndiyabwino kuphika kapena kuphika mu uvuni, chifukwa nyama iyi ndi yolimba, ndipo yachiwiri ndi yachitatu ndiyowiritsa kapena kuphika, chifukwa chidule ndi kumbuyo ndizidutswa zofewa kwambiri.
Zotsatira
Ng'ombe ndi nyama yokhala ndi thanzi labwino komanso kapangidwe kazinthu zofunikira. Chogulitsidwa bwino chimalipiritsa thupi mphamvu ndi nyonga, zomwe ndizofunikira kwambiri kwa iwo omwe amatsata chiwerengerocho kapena ochita nawo masewera. Ng'ombe siili yathanzi yokha, komanso yokoma. Nyama yotere iyenera kupezeka pachakudya.
