Umbuzo: Ngingahlala ngidla inyama yenkomo njengengxenye yokudla okuncane?
Ngifuna ukudla amafutha aphansi kodwa ngithanda ukudla i-steak noma i-hamburger ngezikhathi ezithile. Ngidinga ukuyeka ukudla inyama yenkomo?
Impendulo: Cha, hhayi ngempela. Inyosi ithola i-rap embi ngoba ingumthombo wamafutha agcwele kanye ne-cholesterol, ehlobene nengozi eyengeziwe yenhliziyo . Kodwa kunezindlela zokufaka inkabi ekudleni okunamafutha aphansi.
Hamba uphile
Kunezinhlayiya ezingu-29 zenkomo ezikhethiweyo-ezisho ukuthi kufanele ziqukathe ngaphansi kwama-gramu angu-10 amafutha, ama-4.5 amagremu noma ngaphansi kwamafutha agcwele futhi angaphansi kwama-milligram angu-95 we-cholesterol nge-3 1/2 i-ounce ekhonzayo.
Kunezicucu ezimbalwa ezifanelekayo njengezici ezincibilikile, okusho ukuthi kufanele zibe nezincane ezingaphansi kuka-5 amagremu amafutha, ama- gramu angu- 2 noma ngaphansi kwamafutha agcwele futhi angaphansi kwama-milligram angu-95 we-cholesterol nge-3 1/2 i-ounce ekhonza.
Uma ungayithola, khetha inyama yenkomo ehliswa ngotshani, engaphansi kwamafutha agcwele futhi i-cholesterol, futhi ephakeme kuma -fatty acids ama-omega-3 , okubhekwa njengenhliziyo enempilo.
Kunezindlela ezimbili zokuqaphela ukuthi kuncike kanjani ukunqunywa kwenkomo: ibanga kanye nokusika.
1. Ibanga libhekisela ekutheni inani le-marbling (streaks of fat) lenkomo. Amamaki amathathu ajwayelekile kakhulu ayinhloko, khetha futhi ukhethe. Ukusikeka nge-marbling kunazo zonke kunikezwa ibanga eliphakeme kakhulu. Lezi zicucu zithenda kakhulu, futhi zitholakala kakhulu ezindaweni zokudlela. Sibona ukukhetha futhi ukhetha kaningi esitolo. Okukhethile kunomngcele omncane, ngakho-ke kuhamba phambili, futhi ngenxa yalokho ithenda encane.
2. Ukunqunywa kwenyama kubuye kusinikeze inkomba yenkomo ephilile.
Njengomthetho wesithupha, noma yini ebhalwe phansi noma ejikelezayo incike. Ukusikeka okuyisikhombisa kunawo wonke kukhona: amehlo nxazonke, nxazonke, izintambo ezizungezile, i-sirloin ephezulu, uhlangothi oluphansi, uhlangothi oluphezulu, ne-tenderloin.
Ngenkomo yenkomo, bheka umhlabathi wesitimela noma umhlabathi nxazonke, bese ukhetha amaphakheji abizwe encike noma encike kakhulu.
Cabanga encane
Gcina izingxenye cishe ama-ounces angu-4, ewela phansi cishe ama-ounces amathathu emva kokupheka.
Lokhu akuzwakala kakhulu, kepha inyama yenkomo iyaphuma futhi igcwele amavithamini namaminerali abalulekile, kufaka phakathi insimbi, i-zinc, i-selenium, i-phosphorus, amavithamini B6, i-B12 ne-niacin. Awudingi i-steak 12-ounce ukuze uzuze kulezi zondlo. Zonke zikhona endaweni yesine-ounce.
Hlanganisa i-Fat ebonakalayo
Ngisho nokusikeka okunomsoco wenkomo kungase kube namafutha angu-1/4-intshi okufanele asuswe ngaphambi kokupheka. Ngokuqinisekile, lenezela ukunambitheka nokuthungwa, kepha kunomthelela ohlangothini lwesigamu samafutha omzimba wenkomo yenkomo.
Khulisa i-Flavor ne-Tenderness
Inkinga ngokukhetha ukusikeka okunomsoco wenkomo yikho ukuthi, ngaphandle komthelela wokuthambekela kuwo wonke lo mdlalo, kungaba nzima. Qinisekisa ukuthi ukhetha indlela efanele yokupheka yenkomo yenkomo. Ngokuvamile ukusikeka okunamandla kunenzuzo endleleni yokupheka enomanzi efana ne-braising, eyasiza ukudiliza isakhiwo senyama, okwenza iforki ithenda.
Uma ufuna ukugcoba noma ugcoba ukusikeka okunomsoco wenkomo, bawahambise kuqala. I-marinade emfushane izonikeza ukunambitheka, kepha isikhathi eside-phakathi kuka-6 no-24 amahora-sizosiza ukuhambisa inyama kanye nokwengeza ukunambitheka. I- marinade efanele idinga isithako esiyinkimbinkimbi njengamaviniga, iwayini noma ama-juice e-citrus, ahlangene namafutha amancane, amakhambi nezinongo.
Ngama-steaks, shiya ama-toppings aphezulu amafutha afana ne-bhotela, ushizi nama-sauces asekelwe ukhilimu. Awudingi amanye amafutha agcwele. Zama ngamakhambi nezinongo kunalokho. I-rub rub ruby easy to do, usebenzisa inhlanganisela yamakhemikhali akho ozithandayo nezinongo ku-pantry yakho, kuye ngokuthi kunambitheka oyifunayo. Amanye ama-rubs ahlanganisiwe afakwe usawoti amaningi, ngakho-ke ukwenza izinto zakho siqu ungakwazi ukulawula ukuxuba kwamakhambi bese ususa usawoti uma ufisa. Umhlahlandlela Wokungena Emanzini Omgwaqo Ne-Grilling unokukhethwa okuhle kwama-rubs. Uma uthanda, yenza lokho kugijimise ibe unamathisela ngokungeza inani elincane lemanzi kumxube wesipuni. Futhi nge-flavour yakudala, sebenzisa i-barbecue sauce . Futhi, ama-sauces ezentengiselwano avame ukuphakama ngosawoti, kodwa ngezithako ezimbalwa eziyisisekelo, kufaka phakathi utamatisi sauce, uviniga, ama-molasses noma ushukela obomvu , ungenza ngokwakho.
Ngakho-ke qhubeka ujabulele inyama yenkomo ngezikhathi ezithile. Mane ukhumbule ukuthi uyigcine ixhomekile, igcine ibe mncane, futhi usebenzise njengamanoni amancane angeziwe ngangokunokwenzeka.