Nyama dzemuviri dzine hutano here?

Zvemukati

• Ndezvipi Nyama Dzenyama?
• Ndeapi Mhando dzakasiyana?
• Nyama dzemuviri Dzine Hutano Zvakanyanya
• Zvakanakira Kuwedzera Nyama Nyama kune Kudya Kwako
• Ko Nyama Nyama Inokwidza Cholesterol?
• Zvinokanganisa zvekudya Chikafu Nyama
• Vanhu Vane Gout Vanoda Kuenzanisa Kudyiwa
• Vakadzi vane nhumbu Vanofanira Kutarisa Kunwa Kwavo
• Kunetseka Nezve Mad Cow Chirwere
• Kugadzira Kunaka kweNyama Yenyama
• Icho Chinokosha

Nyama yemuviri yaimbove yakakosheswa uye yakakosheswa sosi yekudya.

Mazuva ano, tsika yekudya nyama yemuviri yakadonha zvishoma kubva mukufarira.

Muchokwadi, vanhu vazhinji havasati vambodya zvikamu izvi zvemhuka uye vangangowana pfungwa yekuita kudaro inovhiringidza.

Nekudaro, nyama yemuviri iri chaizvo ine hutano. Chinyorwa ichi chinotora kutarisa kwakadzama kwenyama yemuviri pamwe nemhedzisiro yehutano - zvese zvakanaka nezvakaipa.

Ndezvipi Nyama Dzenyama?

Nyama dzemuviri, dzimwe nguva dzinonzi "chisipo," inhengo dzemhuka dzinogadzirirwa nevanhu nekudya sechikafu.

Nhengo dzinonyanya kudyiwa dzinobva kumombe, nguruve, makwayana, mbudzi, huku uye dhadha.

Nhasi, mhuka zhinji dzinozvarwa nekurererwa nyama dzemhasuru. Nyama dzemuviri dzinowanzo kufuratirwa, nenyama zhinji inowanzo kudyiwa se steaks, zvidhinha kana pasi kuita mince.

Zvisinei, vavhimi-vanounganidza havana kungodya nyama yemhasuru. Ivo vaidyawo nhengo dzacho, senge uropi, ura uye kunyange machende. Muchokwadi, iyo nhengo dzaikosheswa kwazvo ().

Nyama yemuviri inogona kuve yekuwedzera kukuru kune kwako kudya. Dzakatakurwa nezvinovaka muviri, zvakaita sevhitamini B12 uye folate, uye zvakare iri sosi yakanaka kwazvo yesimbi uye mapuroteni.

Nyama dzemuviri dzinoreva nhengo dzemhuka dzinodyiwa sechikafu. Nyama dzemuviri dzinonyanya kuwanikwa dzinobva kumombe, nguruve, makwayana, mbudzi, huku uye dhadha.

Ndeapi Mhando dzakasiyana?

Mhando dzakajairika dzenyama yemuviri dzinosanganisira:

• Chiropa: Chiropa ndiyo detox nhengo. Ichowo simba rekudya zvinovaka muviri yenyama yemuviri uye dzimwe nguva inonzi "yakasikwa multivitamin."
• Rurimi: Rurimi runonyanya kuita mhasuru. Iyo nyoro uye inonaka yekucheka nyama nekuda kwemafuta ayo akawandisa.
• Mwoyo: Basa remoyo kupomba ropa rakatenderedza muviri. Inogona kunge isingaratidzike inodyiwa, asi iri chaiyo yakatetepa uye inonaka.
• Itsvo: Kufanana nevanhu, zvipuka zvine itsvo mbiri. Basa ravo kusefa marara uye chepfu kubva muropa.
• Uropi: Ubongo hunoonekwa sehunonaka mune dzakawanda tsika, uye ipfuma sosi ye omega-3 fatty acids.
• Chingwa chinotapira: Chingwa chinotapira chine zita rinonyengera, sezvo chisiri chinotapira kana mhando yechingwa. Izvo zvinogadzirwa kubva kune thymus gland uye pancreas.
• Tripe: Tripe ndiko kuiswa kwetumbu remhuka. Yakawanda tripe inobva kumombe uye inogona kuve neyakajairika machira.

Kune mhando dzakasiyana dzenyama yemuviri, kusanganisira chiropa, rurimi, moyo neitsvo. Mazhinji anodomwa nemazita ezita remuviri wavo, kunze kwechingwa chinotapira uye nzira.

Nyama dzemuviri Dzine Hutano Zvakanyanya

Hutano hwemuviri wenyama yemuviri unosiyana zvishoma, zvinoenderana nekwaanobva mhuka uye nemhando yenhengo.

Asi nhengo zhinji dzine hutano hwakanyanya. Muchokwadi, mazhinji ari akawanda-zvinovaka muviri kupfuura nyama yemhasuru.

Ivo vakapfuma zvakanyanya muB-mavitamini, senge vhitamini B12 uye folate. Ivo vakapfumawo mumaminerari, kusanganisira iron, magnesium, selenium uye zinc, uye akakosha mavhitamini akasanganiswa nemafuta sevhitamini A, D, E uye K.

Uyezve, nyama yemuviri ipuroteni yakanaka kwazvo.

Uyezve, mapuroteni emhuka anopa ese mapfumbamwe akakosha amino acids ayo muviri wako unoda kuti ushande nemazvo.

Chikamu che3.5-ounce (100-gramu) chechiropa chemombe yakabikwa chinopa (2):

• Makorori: 175
• Mapuroteni: 27 magiramu
• Vhitamini B12: 1,386% yeiyo RDI
• Mhangura: 730% yeiyo RDI
• Vhitamini A: 522% yeiyo RDI
• Riboflavin: 201% yeiyo RDI
• Niacin: 87% yeiyo RDI
• Vhitamini B6: 51% yeiyo RDI
• Selenium: 47% yeiyo RDI
• Zinc: 35% yeiyo RDI
• Iron: 34% yeiyo RDI

Nyama yemuviri ine zvinovaka-dense. Iwo manyuko akanaka esimbi uye mapuroteni uye akazara nevhitamini A, B12 uye folate, kuwedzera kune zvimwe zvakawanda zvakakosha zvinovaka muviri.

Zvakanakira Kuwedzera Nyama Nyama kune Kudya Kwako

Kudya nhengo yemuviri kune zvakawanda zvakanakira:

• Kwakanaka sosi yesimbi: Nyama ine heme iron, iyo inonyanya kuwanikwa bioava, saka zviri nani kupinza nemuviri pane isiri-heme iron kubva kuzvikafu zvezvirimwa (,).
• Inokuchengeta iwe uzere kwenguva yakareba. Ongororo dzakawanda dzakaratidza kuti kudya kweprotein-kwepamusoro kunogona kuderedza kudya uye kuwedzera manzwiro ekuzara. Vanogona zvakare kukurudzira kuonda nekuwedzera yako metabolic rate (,,).
• Inogona kubatsira kuchengetedza tsandanyama mashoma: Nyama dzemuviri chitubu cheprotein yemhando yepamusoro, izvo zvakakosha pakuvaka nekuchengetedza tsandanyama (,,).
• Kwakakura sosi ye choline: Nyama dzemuviri dziri pakati penyika dzakanakisa sosi ye choline, chinova chinhu chakakosha muhutano hwehuropi, mhasuru uye hutano hwechiropa izvo vanhu vazhinji vasingakwanise nazvo (,)
• Kutapudza kwakachipa uye kuderedzwa marara: Nyama yemuviri haisi yekucheka nyama yakakurumbira, saka unogona kuitora pamutengo wakachipa. Kudya zvikamu izvi zvemhuka kunoderedza zvakare chikafu chekudya.

Nyama yemuviri ine zvikomborero zvinoverengeka, zvinosanganisira nani kutora simbi uye kubatsira kudzora chishuwo chekudya uye kuchengetedza tsandanyama. Zvakare, zvikamu izvi zvemhuka zvinowanzodhura kutenga uye zvinogona kubatsira kudzikisa marara echikafu.

Ko Nyama Nyama Inokwidza Cholesterol?

Nyama yemuviri yakapfuma mucholesterol, zvisinei nekwaanobva mhuka.

3.5 ounces (100 gramu) yeuropi hwemombe ine 1,033% yeiyo RDI yecholesterol, nepo itsvo nechiropa zvine 239% uye 127%, zvichiteerana (2, 13, 14).

Vazhinji vanobatanidza cholesterol nemidziyo yakavharika, mishonga uye chirwere chemwoyo.

Zvisinei, cholesterol inogadzirwa nechiropa chako, icho chinogadzirisa kugadzirwa kwecholesterol yemuviri wako zvinoenderana nechikafu chako checholesterol ().

Paunodya zvekudya zvine cholesterol, chiropa chako chinopindura nekugadzira zvishoma. Naizvozvo, chikafu chakazara mucholesterol chinongova nemhedzisiro padanho reropa remafuta ega ega (,).

Uyezve, huwandu hwecholesterol kubva muchikafu hune mhedzisiro, kana iripo, panjodzi yako yechirwere chemwoyo (,).

Imwe ongororo ichangoburwa yakatarisa makumi mana anotarisirwa ezvidzidzo zvekudya kwecholesterol nenjodzi yehutano. Yakagumisa kuti cholesterol yekudya yanga isina hukama zvakanyanya nechirwere chemwoyo kana sitiroko mune vanhu vakuru vane hutano ().

Zvakangodaro, panoratidzika kunge paine kaboka kevanhu - vangangoita makumi matatu muzana yevagari - izvo zvine hunyanzvi kuchikafu cholesterol. Kune vanhu ava, kudya chikafu chine cholesterol-chakakomba kunogona kukonzera kuwedzera kwecholesterol yakazara (,).

Nyama zhinji dzemuviri dzine huwandu hwakawanda hwecholesterol. Nekudaro, kudya chikafu-chakapfuma chikafu hachina kubatana zvakananga neakakwira ropa cholesterol kana chirwere chemwoyo.

Zvinokanganisa zvekudya Chikafu Nyama

Iko hakuna zvakawanda zvinokanganisa kusanganisa nyama yemuviri mune kwako kudya.

Izvo zvakati, vamwe vanhu vanogona kuve vari panjodzi yekukwira zvakanyanya uye vanoda kudzikisira mashandisiro avo.

Vanhu Vane Gout Vanoda Kuenzanisa Kudyiwa

Gout rudzi rwakajairika rweArthritis.

Inokonzerwa nehupamhi hweuric acid muropa, izvo zvinoita kuti majoini azvimbe uye apfave.

MaPurine mune chikafu anoita uric acid mumuviri. Nyama dzemuviri dzakanyanya kukwirisa muma purine, saka zvakakosha kuti udye izvi zvekudya zvine mwero kana uine gout ().

Vakadzi vane nhumbu Vanofanira Kutarisa Kunwa Kwavo

Nyama dzemuviri dzakapfuma sosi yevhitamini A, kunyanya chiropa. Panguva yekuzvitakura, vhitamini A inoita basa rakakosha mukukura kwe fetus uye kukura.

Nekudaro, iwo maNational Institutes of Health anokurudzira huwandu hwepamusoro hwekudya hwe10,000 IU yevhitamini A pazuva, sezvo kuwanda kwakanyanyisa kwakabatana nehurema hwakakomba hwekuzvarwa uye kusagadzikana (23,).

Kuremara kwakadai kwekuzvara kunosanganisira moyo, musana uye neural tube hurema, kusagadzikana kwemaziso, nzeve nemhino, uye hurema mukati mechikamu chekugaya neitsvo (25).

Imwe ongororo yakaratidza kuti vanaamai vane nhumbu vanodya zvinopfuura zviuru gumi zveIU zvevhitamini A pazuva kubva pane chikafu vane 80% panjodzi yakakura yekuve nemwana akaremara kuberekwa, zvichienzaniswa naamai vanodya zviuru zvishanu zveIU kana zvishoma pazuva (25).

Naizvozvo, zvakakosha kuti utarise kudya kwako kwenyama yemuviri panguva yepamuviri, kunyanya kana uri kutora zvinowedzera zvine vhitamini A.

Kunetseka Nezve Mad Cow Chirwere

Mad cow disease, inozivikanwa zviri pamutemo sebovine spongiform encephalopathy (BSE), inokanganisa huropi nemuzongoza wemombe.

Chirwere ichi chinogona kupararira kuvanhu kuburikidza nemapuroteni anonzi ma prion, ayo anowanikwa muhutachiona hwakasviba uye tambo dzemusana. Inokonzera chirwere cheuropi chisingawanzozivikanwa chinonzi chitsva chakasiyana Creutzfeldt-Jakob chirwere (vCJD) ().

Neraki, kwave nekuderedzwa kunoshamisa muhuwandu hwezviitiko zvehosha yemombe yakapenga kubvira pakatanga kurambidzwa kwekupa chikafu muna 1996. Kurambidzwa uku kwakaita kuti zvive zvisiri pamutemo kuwedzera chero nyama nezvipfuyo kumafuro emombe ().

MuUS, nyama yeuropi kubva kumombe dzine njodzi huru uye mombe dzine zviratidzo zveBSE hazvibvumidzwe kupinda mune chikafu. Dzimwe nyika dzakatora zvakafanana zviito ().

Munyika zhinji, njodzi yekuvandudza vCJD kubva kumombe dzine hutachiona yakaderera kwazvo. Zvisinei, kana iwe uchinetseka, iwe unogona kudzivisa kudya uropi uye musana tambo dzemombe.

Vakadzi vane pamuviri nevanhu vane gout vanofanira kudya nyama yemuviri zvine mwero. Chirwere chemombe chinopenga chinogona kukonzera chirwere cheuropi chisingawanzoitika muvanhu, asi zviitiko zvakataurwa zvakaderera zvakanyanya mumakore gumi apfuura.

Kugadzira Kunaka kweNyama Yenyama

Nyama yemuviri iri kuramba ichiwedzera kufarirwa mumaresitorendi ekudyira akanaka nekuda kwekunakirwa kwavo uye kwakasarudzika.

Nekuti zvinogona kutora nguva kukudziridza kuravira nyama yemuviri, zvingave zvakanaka kutanga uine nhengo dzakapfava zvakanyanya senge rurimi nemoyo.

Iwe unogona zvakare kuedza kukuya chiropa neitsvo uye kuzvibatanidza pamwe nemombe kana nyama yenguruve mince mumidziyo yakadai seBolognese.

Neimwe nzira, wedzera ivo kune chinononoka-kubikwa chikafu nezvimwe nyama senge gwayana shank. Izvi zvinogona kukubatsira iwe zvishoma nezvishoma kukudziridza kuravira kweaya mavhenekera akasimba.

Nyama yemuviri ine yakasimba uye yakasarudzika flavour inogona kutora imwe kujairira. Kubatanidza mitezo ine nyama dzinozivikanwa yemhasuru kunogona kukubatsira kuti ugadzirise kune zvinonaka.

Icho Chinokosha

Nyama yemuviri ipfuma sosi yemavitamini uye mamineral anogona kuomarara kuwana kubva kune zvimwe zvekudya.

Kana iwe uchifarira kudya nyama, zvinogona kuve zvakakosha kutsiva imwe nyama yemhasuru nenyama yemuviri.

Kwete chete iyo inokupa iwe imwe yekuwedzera kudya, asi zvakare zvakare nyore pachikwama uye ichabatsira nharaunda.