Kubva kuhove kuenda kubhekoni: ndeipi nyama ine hutano zvakanyanya?

Kubva kuhove kuenda kubhekoni: ndeipi nyama ine hutano zvakanyanya? 4068b

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Nzwisisa kuti ndedzipi nyama dzine hutano zvakanyanya uye uvandudze kudya kwako kwezuva nezuva

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.

Kubva kuhove kuenda kubhekoni: ndeipi nyama ine hutano zvakanyanya?
Unonyatsoziva here kuti nyama yaunodya ine utano hwakadii?

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.

Hove inyama ine utano, asi kwete iyo yakawanda

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.

Huku dzinoda kunyatsosarudzwa kuti dzinzi nyama ine utano
Huku dzinoda kunyatsosarudzwa kuti dzinzi nyama ine utano

"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.

Hazvina kumbonaka kubika nyama tsvuku kwenguva yakareba
Hazvina kumbonaka kubika nyama tsvuku kwenguva yakareba

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.

Gadzira uye shandisa zvitete-tete, zviri nyore-kubika zvichekwa
Gadzira uye shandisa zvitete-tete, zviri nyore-kubika zvichekwa

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.

Mbeu dzakaita sebhinzi nedzimwe mbeu dzine mapuroteni akawanda
Mbeu dzakaita sebhinzi nedzimwe mbeu dzine mapuroteni akawanda

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

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