The 23o5l
Semutengi, ungangove uine fungidziro isina kujeka yekukosha kwekudya kwemapuroteni emhuka arimo nyama zvaunodya uye ndezvipi zvine hutano zvakanyanya kwauri kuti urambe wakatarira muchitoro. 531ja
Nyaya yacho inogona kuoma, nekuti mapuroteni ese emhuka ane zvakanakira nezvaanokanganisa, tsvakiridzo inogona kuburitsa mhedzisiro inopokana, uye zvidzidzo zvinogona kutishamisa. Semuenzaniso, tsvakurudzo yemazuva ano inoratidza kuti, maererano necholesterol chete, kudya nyama chena huku kwakangoipa kwauri sekudya nyama yemombe.
Zvakadaro, pane huzhinji hunogamuchirwa hutongi hwekudya kwekudya kana zvasvika kune mapuroteni emhuka, uye shanduko diki pakudya kwako inogona kuva nemhedzisiro yakakura kupfuura yaungafunga.
Muchidzidzo chehuwandu hweDanish, vaongorori vakawana kuti maDanes aigona kuwana mari yakawanda kupfuura 7.000 makore mararamiro ane hutano kana vakadya mari yakakurudzirwa (340 gramu pavhiki) yehove, kutsiva, panguva imwe chete, nyama tsvuku uye yakagadzirwa mukudya kwako.
"Zvakakosha kuziva kuti hapana chikafu chine hutano kune ese saizi," akadaro. Janese Pakupedzisira, nyanzvi yezvechiremba mune zvinovaka muviri mudunhu. “Kune misiyano yekurima, saka muUnited States, munhu wese ari kuwana njodzi dzakasiyana uye kubatsirwa nenyama.
Kwete hove zhinji seshiri 12z5n
Huku nehove zvinoonekwa seakanakisa mapuroteni emhuka aunofanira kudya mukudya kwako, Laster akadaro. Hove dzinorumbidzwa nenyanzvi nekuda kwemafuta ayo ane acids uye omega-3s, ayo anogona kudzivirira kubva kuhosha yemoyo. Uyezve, hove inewo vhitamini D yakawanda, selenium uye mapuroteni.
"Kudya kunovaka muviri kunosanganisira kusiyana kukuru kwehove dzinodyiwa, kwete hove imwe chete zuva rega rega, pamwe nehove dzinobatwa musango pane kurimwa," akadaro Laster.
Huku dzakaita sehuku uye turkey zvakare manyuko makuru eprotein, akaderera mumakoriori uye akaguta mafuta. Keri Gans, chiremba wezvekudya akanyoreswa uye munyori webhuku "The Small Change Diet", yaishandiswa kukurudzira nyama yakareruka, asi kusiyana kwemafuta kuduku chaizvo.
"Idya zvaunoda" ndiro zano rako idzva. "Nyama yemazamu inowanzoonda kupfuura nyama yechidya, uye iwe unofanirwa kugara uchiona magadzirirwo ayo."
Chicken mapapiro ane muto haisi iyo yakanakisisa sarudzo. Gans inokurudzira kugocha uye kugocha, uye kucheka kusina ganda, kusina bone, kuchengetedza imwe neimwe kushanda kune hutano.
Zvisinei, ungangoda hove shoma nehuku kupfuura zvaunofunga. Kutsvaga American Journal of Clinical Nutrition ratidza kuti kunyange kudyiwa kwenyama chena kunogona kuwedzera cholesterol.
Kunyangwe iyo American Heart Association kurudzira maviri kusvika matatu masevhisi ehove pasvondo uye masere kusvika mapfumbamwe masevhisi e-super-lean protein, Laster anoti kudya maviri kusvika mana masevhisi pamwedzi wehove uye maviri kusvika mana masevhisi pamwedzi wehuku anogona kupa mabhenefiti, tsvakurudzo inowana.
"Kune dhiyabhorosi yekuratidza huwandu hwakaderera hwenyama, kazhinji, yehupenyu hune hutano, husina chirwere, hwakapoteredza maviri kusvika mana masevhisi pamwedzi," Laster akadaro. “Asi kana shiri dzacho dzikadyiwa, dzinofanira kuva dzenzira dzakanakisisa dzokurima, dzisina mishonga inorwisa mabhakitiriya kana ma<em>hormone, uye zvipfuwo zvichipiwa zvokudya zvakakwana, pamwe chete nokuuraya kusina kusvibiswa.”
Zvishoma zvakanyanya: nyama tsvuku 2t664o
Vazhinji vanodya nyama vanoda burger ine muto kana steak - asi izvi zvinofanirwa kuwira zvakanyanya munzvimbo yekusagadzikana kwete chikamu chekudya.
“Nyama tsvuku inogona kuita iron yakawanda uye ine vhitamini B12, zinc neprotein, izvo zvinovaka muviri zvakakosha.
Amy Patton, akanyoresa dietitian at Wexner Medical Center da Ohio State University.
Zvisinei, pane matambudziko nekudya nyama tsvuku. Maererano ne American Institute for Cancer Research, kudya nyama tsvuku sezvingabvira kungakurudzira mamwe marudzi egomarara, akadai segomarara remudumbu. Kubika nyama tsvuku patembiricha yakakwirira kunogonawo kuwedzera njodzi yako yegomarara, uye inowanzova yakakwira mumafuta akazara kupfuura mamwe mapuroteni. Mafuta akazara anogona, zvakare, kuwedzera njodzi yako yechirwere chemoyo.
Asi chii chaunofanira kudzivisa zvachose, kana kuti kungodya chete pane imwe nguva isingawanzoitiki kuitira kuti usazopedzisira waisa mari zvisizvo mukudya kwakapfuma munyama tsvuku?
“Nyama dzakagadzirwa. Zvikuru, iyi inyama yese yakachengetedzwa kana kuti yaiswa mushonga yakaita sebacon, bologna, pepperoni, nyama yemombe, mahot dog, masoseji nedzihwa,” akadaro Laster.
Kana zvasvika kune hutano hwese, mafuta akazara anofanirwa kuganhurwa zvakanyanya sezvinobvira. Gwayana rinowanzova nemafuta akazara - ayo anogona kukwidza cholesterol yako yakaipa, ichikuisa panjodzi huru yechirwere chemoyo - kupfuura nyama yemombe kana yenguruve.
Maererano ne World Cancer Yekutsvaga Fund, haufanirwe kudya zvinopfuura 340 kusvika 510 magiramu enyama tsvuku pavhiki, kana anenge matatu masevhisi - asi dzimwe nyanzvi dzinoratidza kuti zvishoma zvakanyanya.
Kana ukasarudza kudya nyama dzvuku, sarudza zvichekwa zvitete uye shandisa nzira dzekubika dzine hutano, dzakadai sekugocha kana kugocha, pane kugocha kana kugocha. Machekwa e“round” kana kuti “muchiuno” anowanzorenda — funga “pork fillet,” “loin chop”—pakuhodha menyu kana kusarudza muchitoro.
Mamwe mapuroteni 3y2pf
Kutsiva chero kushumira kwezuva dzvuku kana nyama yakagadzirwa nehuku, hove kana nyemba kunoderedza zvakanyanya njodzi ye metabolic syndrome. Zvisinei, zvakakosha kuti tisakanganwa kuti kune zvimwe zvekudya zvine mapuroteni akawanda kunze kwenyama. Legumes, nzungu, mhodzi, tofu, mukaka wearumondi, quinoa uye chia inofanirawo kuva chikamu chekudya kune utano.
Kana iwe uchifunga nezve nhanho-ne-nhanho nzira yekuvandudza kudya kwako, kuderedza nyama tsvuku uyezve kumisa zvigadzirwa zvemhuka kusvika kashoma pamwedzi ingave sarudzo huru - pane yakajairika maAmerican kudya kwekudya zvidimbu zvidiki zvekudya. .akasiyana kashoma pazuva.
Kana zvasvika kune nyama mukudya kwako, zvigadziriso zvidiki zvinogona kuwana mibairo mikuru. Idzi shanduko dzekuwedzera dzinobatsira nekurasikirwa nehuremu, kuvandudza chirwere cheshuga, high blood pressure uye cholesterol, uye zvichida kubatsira kuzvibvisa pamishonga. Kuwedzera miriwo uye zviyo zvinogona kuvandudza hutano hwako zvakanyanya nekudya zvikamu zvine rupo zuva rese.
Kubva kunyama ine utano kusvika kune isina utano 12165o
Jenna Birch akataura nenyanzvi kuti ape nhungamiro yakajairika yekuti mapuroteni emhuka uye kuchekwa kwenyama kwakakunakira iwe. Ona zvavakataura mutafura ino inoronga nyama kubva kune ine hutano kusvika kune ine hutano pakudya kwako.
| RUDZI RWEMHUKA KANA MAPROTINI | DETAILS |
| Hove/Seafood/oyster | Wild Alaskan salmon, oyster uye sardines vakapfuma mumafuta ane utano; hove chena kunge cod kana halibut inowanzova yakaonda. |
| Peru | Nyama chena ine zvishoma zvishoma mafuta akazara kupfuura rima. Turkey inofananidzwa nehuku muzvokudya zvinovaka muviri, asi zvose zviri zviviri nyama yenyu rima uye chena zvakatetepa zvishoma. |
| Huku | Nyama chena ine zvishoma zvishoma yemafuta akazara kupfuura rima; Zamu risina bhonzo, risina ganda ndiro rakatetepa. |
| Bison | Super kuonda, yakaderera mumafuta pane imwe nyama tsvuku. |
| Nguruve | Tarisa masirloin akacheka kunge sirloin kana chiuno chepamusoro, icho chinowanzorembera. |
| Nyama yemombe | Round or sirloin are leaner cuts; flank steak kazhinji yakaonda; T-mapfupa, mbabvu-meso, New York strip steak dzakapfuma mumafuta akazara. |
| Gwayana | Sirloin, gumbo uye shank kuchekwa kwakaonda; kumwe kuchekwa kwegwayana kunopfumisa zvishoma mumacalories kupfuura nyama yemombe, asi kazhinji unogona kucheka mafuta kubva kumicheto kuti iwo aonde. |
| Yakagadzirwa nyama | Bacon, imbwa dzinopisa uye soseji ndizvo akapfuma mumafuta akazara uye kazhinji yakagadzirwa nemakemikari zvinhu zvinotariswa carcinogenic kuvanhu. |
Kunobva: Honey Magazine, SCMP, Ruby Red America
