Kudya chiropa steak: zvine hutano here?
Zvemukati
- Kubatsira kukuru kwechiropa
- Nei kushandiswa kuchifanira kuongororwa
- Tafura yemashoko ehutano
- Kuti inofanirwa kudyiwa sei
Chiropa, chingave chinobva mumombe, nyama yenguruve kana huku, chikafu chine hutano chaizvo chisiri chekungopa mapuroteni chete, asi zvakare chakafuma mumavhitamini akakosha nemamineral, izvo zvinogona kuunza mabhenefiti ekurapa mamwe matambudziko ehutano, senge anemia .
Zvisinei, chiropa steak chinofanira kudyiwa zvishoma, nekuti kana chikadyiwa zvakawandisa chine mukana wekukonzera kumwe kunetseka, kunyanya kune vanhu vatove nehutano. Izvi zvinodaro nekuti chiropa chakapfumawo mucholesterol uye chinogona kuva nesimbi dzinorema dzinopedzisira dzaungana mumuviri mukufamba kwenguva.
Nekudaro, pese paunenge uine dambudziko rehutano, chakanakira kubvunza chiremba wezvekudya kuti aongorore chikamu uye kuwanda kwazvinokurudzirwa kumedza chiropa, kudzivirira njodzi dzinogona kuitika.
Kubatsira kukuru kwechiropa
Chiropa steak chikafu chine hutano chaizvo chine huwandu hwezuva nezuva hwevitamin nemaminerari anodiwa kuti muviri ushande, senge folic acid, iron, B mavitamini uye vhitamini A.
Ichowo sosi yemhando yepamusoro mapuroteni ane akakosha amino acids ayo muviri usinga gadzi, asi izvo zvinodiwa kuti uone kushanda kwakakodzera kwemhasuru nenhengo.
Uye zvakare, kudya chiropa kunoderedzawo njodzi yekushomeka, sezvo iine hupfumi hwakawanda mu iron, vhitamini B12 uye folic acid, zvinova zvinhu zvakakosha pakugadzirwa kwemasero matsvuku eropa.
Nei kushandiswa kuchifanira kuongororwa
Kunyangwe iine mabhenefiti, chiropa chinoshandiswa chinofanira kunge chiri pakati nepakati, kunyanya nekuti:
- Yakapfuma mu cholesterol: kunyanyisa kushandiswa kwecholesterol kunogona kuwedzera njodzi yehosha yemoyo, saka chiropa chinwiwa chingave chisarudzo chakanaka kune avo vane cholesterol yakawanda kana imwe mhando yedambudziko remwoyo.
- Ine simbi dzinorema: senge cadmium, mhangura, lead kana mercury. Izvi simbi dzinogona kupedzisira dzaungana mumuviri muhupenyu hwese, zvichikonzera shanduko mukushanda kwetsvo kana metabolism yemavhitamini nemaminerari, uye zvinogona kukonzera matambudziko akasiyana ehutano.
- Yakapfuma mumapine: chinhu chinowedzera uric acid mumuviri, uye chinofanira kudzivirirwa nevanhu vanorwara negout, sezvo vachigona kuwedzera zviratidzo. Ona zvimwe nezvekudya kuti udzikise uric acid.
Uye zvakare, chiropa chinofanirwawo kudyiwa nekuchengetedza panguva yekuzvitakura, nekuti kunyangwe iine iron ne folic acid, izvo zvakakosha zvinovaka muviri pakuzvitakura, inewo yakawanda vhitamini A iyo, mukuwandisa, inogona kukuvadza mukusimudzira iyo fetus, kunyanya mukati mekota yekutanga.
Tafura yemashoko ehutano
Mune tafura iyi tinoratidzira kuumbwa kwehutano kwe100 g yemombe, nyama yenguruve uye chiropa chehuku:
| Nutrients | Chiropa chemombe | Nguruve chiropa | Huku chiropa |
| Makorori | 153 kcal | 162 kcal | 92 kcal |
| Mafuta | 4.7 g | 6.3 g | 2.3 g |
| Carbohydrate | 1.9 g | 0 g | 0 g |
| Mapuroteni | 25.7 g | 26.3 g | 17.7 g |
| Cholesterol | 387 mg | 267 mg | 380 mg |
| VhitaminiTHE | 14200 mcg | 10700 mcg | 9700 mcg |
| Vhitamini D | 0.5 mcg | 1.4 mcg | 0.2 mcg |
| Vhitamini E | 0,56 MG | 0.4 mg | 0.6 mg |
| Vhitamini B1 | 35 mg | 0.46 mg | 0.48 mg |
| Vhitamini B2 | 2.4 mg | 4.2 mg | 2.16 mg |
| Vhitamini B3 | 15 mg | 17 mg | 10.6 mg |
| Vhitamini B6 | 0,66 MG | 0.61 mg | 0.82 mg |
| B12 vhitamini | 87 mcg | 23 mcg | 35 mcg |
| Vhitamini C | 38 mg | 28 MG | 28 MG |
| Folates | 210 mcg | 330 mcg | 995 mcg |
| Potassium | 490 mg | 350 MG | 260 mg |
| Calcium | 19 mg | 19 mg | 8 MG |
| Phosphor | 410 mg | 340 mg | 280 mg |
| Magnesium | 31 mg | 38 mg | 19 mg |
| Iron | 9.8 mg | 9.8 mg | 9.2 MG |
| Zingi | 6.8 mg | 3.7 mg | 3.7 mg |
Kuti inofanirwa kudyiwa sei
Muvanhu vakuru, chikamu chechiropa chinofanira kunge chiri pakati pe100 kusvika 250 g pavhiki, iyo inogona kukamurwa kuita 1 kusvika 2 servings pasvondo.
Panyaya yevana, nzira yakachengeteka yekudya chiropa iri kamwe chete pasvondo. Izvi zvinoitika kwete chete nekuti ine simbi dzinorema, asi nekuti chiropa chine zvakare kuwanda kwenzvimbo dzakasiyana siyana dzemicronutrients dzinogona kudarika zvakakosheswa mazuva ese kukosha.
Pese pazvinenge zvichibvira, chiropa steak chinofanirwa kunge chiri chekutanga kwenyama, sezvo mhuka dzinowanzo kupihwa zvakasununguka zvakanyanya, kumutswa mumhepo uye nekushandisa kushoma kwemishonga uye mamwe makemikari.
Uyezve tarisa dzimwe ngano uye chokwadi nezve nyama tsvuku uye nyama chena.
Zvinyorwa Zveportal
Zviratidzo uye Zviratidzo zveGingivitis
