Ukudla kwamafutha okudla okunomzimba omncane okumanzi nokunye okufakwe emanzini
Inkabi ngumthombo obalulekile wamaprotheni, i-zinc, i-iron, i-selenium (i-antioxidant), ne-vitamin B12. Kodwa futhi ngenye yemithombo emikhulu yamafutha ekudleni kwethu-cabanga ngawo wonke ama-quarter pounders, steaks, meatloaves, meatballs, red-nyama chilis, kanye nezinja zonke izinkukhu ezidliwayo esizidlayo ngonyaka. Ama-Yikes.
Ngenhlanhla, umhlabathi wenkomo udayiswa ngezindlela ezimbalwa ezihlukene emcimbini wokuhlenga esitolo sakho esinikeza ama-ratios ambalwa ahlukeneyo.
Uma ufuna izinzuzo zokudla okunomsoco wenkomo yenkomo, kodwa ngamafutha amancane ne-cholesterol, kufanele ukhethe inyama ehambayo enomzimba futhi enomsoco. Kodwa ungakhohliswa ekucabangeni ukuthi udla ukudla okunamafutha aphansi ngokuya "ukulonda." Awuyena; uvele unciphisa amafutha akho.
Ukuqonda Amalebula Awomile
Kuphakeji ngayinye yenkomo yenkomo, uzobona "iphuzu elibucayi," okungukuthi isilinganiso senyama enomzimba kuya inyama enamafutha alolo hlobo oluthile lwenkomo yenkomo. Ububanzi buqala ngo-73/27 (obukhulu kunabo bonke) futhi buya ku 96/4 (obuhamba kakhulu). Le phuzu elibukhali libalwe ngokuhlukanisa amagremu amafutha ngokukhonza amagremu alinganiselwe ngamunye bese ephindaphindiwe ngu-100, okuyinto enquma amaphesenti amafutha. Isibonelo, uma iphasela lenkomo yomhlabathi lalingama-gramu angama-30 amafutha ngokusebenza futhi amagremu alinganiselwe kuwo wonke ama-120, inyama yayiyoba 75/25 (incike kumafutha). Ukubhekwa njengokuthi "kuncike" inyama kufanele ibe nesilinganiso esingu-92/8 noma ngaphezulu, futhi ngaphezulu kufanele ibe ngu-96/4.
Yiziphi Izindlela Ezibucayi
Thatha inyama yenkomo enomzimba, okuyinto, ngokwe-USDA, ichazwa ngokuthi ayinamaphesenti angaba ngu-10 amafutha, okusho ukuthi amaphesenti angama-90 aphilile, akunjalo? Yebo, kodwa kukhona ukudoba: iphesenti ibhekisela kwisisindo somkhiqizo, hhayi iphesenti lama-calories avela kumafutha. Lokhu kungase kubonakale kwabanye, kodwa abantu abaningi abazi lokhu, noma okungenani abakucabangi ngakho.
Lokho kusho, ngokwe-USDA, ukuthi ama-ounces amane womzimba wenkomo omile (amaphesenti angama-90 asele, amaphesenti angu-10 amafutha) afanele ama-khalori angu-199, namafutha ayi-11g. Njengoba kunikezwe amakholori ayisishiyagalolunye kugramu ngayinye yamafutha, angu-99 kulawo makhalori, noma cishe isigamu sawo, avela kumafutha. Ngokufanayo, ama-ounces amane omzimba owomile (amaphesenti angama-95 asele, amaphesenti angu-5 amafutha) afanele ama-kilojoule angu-155, anamafutha angu-5.6 g, noma ingxenye eyodwa kwezintathu zamakhilogremu alo.
Kodwa ukufaka lokhu ngombono othile, ama-ounces amane e-ground chuck (okuyizingxenye ezingamaphesenti angu-80 avulekile namafutha angu-20), ngokuvamile asetshenziswa kuma-hamburgers, i-chili, nama-meatballs, aqukethe amakholori angu-287 nama-22.6 g, anama-71% ama-kilojoule.
Lokho Kusho Kithi
Umbuzo uwukuthi, ingabe lokhu kuyindaba? Inani eliphelele lamakhilori kulelo-ounce amane elikhonzayo akuyona yonke into embi, ikakhulukazi uma udla cishe amakholori angu-2 000 ngosuku. Nakuba kungekho isabelo sokudla esinconywayo esinqunyiwe samanoni, sibhekisela cishe ngamaphesenti angu-30 wokudla okuphakanyisiwe kulabo abadla ukudla okungu-2,000-khalori-ngosuku. Kodwa faka ama-ounces amane we-chuck ebhodini nge-ushizi, i-bacon, kanye nohlobo oluthile lokugqoka ama-mayo, bese uphonsa ama-fry, futhi lezo zikhalori, kanye nokubalwa kwamanoni, zizokwengeza kungekudala, zikukhiphe amakholori angu-1 000 nje isidlo esisodwa.
Uma ufuna ukucwilisa amazinyo akho e-hamburger enamanzi kepha enamafutha, qhubeka, kodwa ungase uthande ukucabangela ama-toppings anamafutha aphansi anjalo, ama-anyanisi abomvu , i-pepper, i-ulethisi ne-mustard.