Yini esikhundleni inyama? Amathiphu inyama

Thina zijwayele inyama njengoba umkhiqizo, ngaphandle okuyinto ngeke bazenze ekuphileni kwansuku zonke. Qiniseka ukuthi okungenani izikhathi ezintathu ngesonto sinokuthile kuwo uhlale ekulungele - le chops ke Fry it ne imifino. Yebo, inyama inomsoco futhi ewusizo, njengoba iqukethe amavithamini eziningi ezahlukene adingekayo ukusebenza evamile umzimba womuntu. Kodwa ngesikhathi esifanayo, libuye libe izici ezingezinhle, ngoba kunomthelela ekuqongeleleni fat emzimbeni kanye kumiswa cholesterol zingcwecwe. inyama Red kakhulu kwandisa ingozi yokufa kusukela isifo senhliziyo noma umdlavuza.

Ngemva kokufunda mayelana izingozi inyama, sanquma ukudlulisa ezimpilweni zabo futhi bathuthukise isimo sabo jikelele? Khona-ke qhubeka - ukuqala ukudla akufaki inyama!

Ngakho yini okufanele esikhundleni inyama ngaphandle kokudala yimuphi ukulinyazwa emzimbeni?

Kufanele udle njalo imifino orange futhi ebomvu ocebile carotenoid kuyasiza kakhulu. Ezisebenzisekayo kudingekile Vitamin D3 ingatholakala imvubelo, lombhaki futhi elikulesi.

Ngaphambili, njalo ukuthi abantu ungadli inyama, kufanele ube yinsimbi ukuntula kwegazi, ngoba lonke umkhiqizo akuyona i-heme yensimbi, lapho umzimba agaya kalula. Umbono onjalo kwakunjalo, ngoba esikhathini esidlule akazange azi ukuthi esikhundleni inyama. Okwamanje, kukhona abangu kuqinisekiswa idatha yesayensi okubonisa ukuthi umzimba ojwayele isitshalo ukudla, ke uvuma kahle komunye umthombo zensimbi uyakwazi umunce insimbi ngokuphelele non-heme. Ngaphezu kwalokho, yensimbi ingena ngaphakathi emzimbeni womuntu njengesijeziso Ukudla bezmyasnoy yi exutshwe carotenoid futhi Vitamin C, ethuthukisa ukumuncwa yayo. Ukudla okune-okusabhontshisi, nati, i-oats, imikhiqizo ufulawa, ukudla, nezithelo ezintsha omisiwe namagilebhisi amnyama eluhlaza futhi inikeza eyanele yensimbi emzimbeni.

Khumbula ukuthi ubisi olimaza ukumuncwa yensimbi, ngakho ungaphuzi kubo imikhiqizo engenhla.

Inala kubalulekile amino acid ezitshalweni. Ukuze isiphuzo zokugcina ukudla isitshalo ahlukahlukene kuhlanganise imidumba nokusanhlamvu lonke (udali, irayisi elinsundu, oatmeal, nokunye. D.). Nokunye okufana nokolweni ewusizo kakhulu - kuba lonke iqoqo ebalulekile amino acid emzimbeni.

Ngokulandelayo, sizobe ukukhuluma kabanzi ngalokho ongakwenza esikhundleni inyama ngendlela enempilo:

1) ushizi - engathatha kakhulu inyama enhle kakhulu kuwumthombo wamaprotheni. Ingasetshenziselwa kunoma yiluphi uhlobo ngokungeza nezithelo ukhilimu omuncu, noma njengendlela ukusabalala ku isinkwa noma crackers.

2) iphinathibhatha namantongomane - umthombo omkhulu wamaprotheni.

3) iqanda omhlophe aluqukethanga cholesterol, kodwa inikeza amaprotheni ewusizo. Sandwich nge amaqanda ngiyocasha nemifino ukukhonza ibhulakufesi esihlwabusayo futhi unempilo.

4) engeza ku isobho salads, udali, kubuye kube amaprotheni eyanele.

5) amantongomane futhi aqukethe amaprotheni liyigugu, kodwa kuphela uma unsalted futhi iluhlaza. Usuku kuyoba okwanele nedlanzana nuts ekuhlanganisweni kwabo kahle amaprotheni namafutha.

6) ukucabanga kuka esikhundleni inyama, ningakukhohlwa imidumba okuyizinto okulingana ezivamile amaprotheni isilwane. Isobho kanye salads nabo simnandi kakhulu futhi unempilo. Njengoba Hlobisa mix imidumba ezahlukene namafutha isizini omnqumo.

7) futhi, ekugcineni, tuna fish - Umthombo esiphundu futhi unempilo amaprotheni. Omunye tin iqukethe okuningi njengoba 25 amagremu amathathu amaprotheni. Indlela ukupheka ke esihlwabusayo ngaphezulu? Qoba tuna in a blender, engeza corn okusemathinini, wafaka isidlo ku ubhontshisi.

Awu, lokho-ke - manje uyazi ukuthi esikhundleni inyama. Imikhiqizo Izindaba ezingenhla azilona ewusizo kuphela kodwa futhi okumnandi, ngakho sebenzisa ukudla imifino akunzima.

Khumbula ukuthi inyama - kunengozi, hhayi ukungcebeleka. Shintsha ingozi ukuze ziqiniseke impilo enempilo futhi eside!