Zomwe zimathandiza nkhuku nyama

Nutritionists amati: ngati mukufuna kulemera ndi kukhala oyenera - idyani nyama yoyera. Malingana ndi kudya, ng'ombe ndi nkhumba ndizochepa kwambiri kwa nkhuku. Choyamba, ndizochepa kwambiri mafuta, chifukwa cha zomwe zimakhala zosavuta kukumba komanso zosungidwa mochepa. Komanso, nyama yoyera ndi gwero lapamwamba la mapuloteni, ali ndi mavitamini osungunuka ndi mafuta, amchere, amino acid. Chifukwa cha zolembazi, sikuti ndi zokoma zokha, komanso zothandiza.

Kupanga

Kuti muyambe, yang'anani zomwe zikupanga. Deta ili m'munsiyi imachokera ku USDA Nutrient Database (US Food Database).

Phindu la zakudya

Chakudya chamtengo wapatali cha 100 g yaiwisi yoyera nyama:

• madzi - 73 g (3% michere);
• mapuloteni - 23.6 g (39% ya zakudya);
• mafuta - 1.9 g (michere 3%);
• Zakudya - 0,4 g (0.2% ya zakudya);
• phulusa - 1.1 g

Zomwe zili m'thupi zimasonyeza kuti ndi gawo liti la zofunikira tsiku ndi tsiku kwa munthu wamba.

Mavitamini

• Vitamini A (retinol) - 8 mg.
• Vitamini B1 (thiamine) - 0.068 mg.
• Vitamini B2 (riboflavin) - 0.092 mg.
• Niacin (vitamini B3 kapena PP) - 10,604 mg.
• Vitamini B5 (pantothenic acid) - 0,822 mg.
• Vitamini B6 (pyridoxine) - 0.54 mg.
• Folic acid (vitamini B9) - 4 micrograms.
• Vitamini B12 (cyanocobalamin) - 0,38 mcg.
• Vitamini E (tocopherol) - 0.22 mg.
• Choline (vitamini B4) - 65 mg.
• Vitamini K (phylloquinone) - 2.4 micrograms.

Mchere

Zochitika za Macro:

• potaziyamu - 239 mg;
• calcium - 12 mg;
• magnesiamu - 27 mg;
• Sodium 68 mg;
• phosphorus - 187 mg.

Mukudziwa? M'malo otchuka a ku Georgiya "nkhuku za fodya", mawu akuti fodya sakutchula dzina la chomera chotchuka. Amagwiritsidwa ntchito ndi dzina la poto (tapa, tapak), limene mbaleyo imakonzedwa.

Tsatirani zinthu:

• chitsulo - 0,73 mg;
• manganese - 18 mcg;
• mkuwa - 40 mcg;
• Zinc - 0.97 mg;
• selenium - 17.8 mcg.

Amino Acids

Irreplaceable:

1. Arginine - 1.82 g (immunomodulator, cardiological, anti-burn agent, amachititsa minofu kukula, kuyaka mafuta, kumatsitsimutsa thupi).
2. Valin - 1.3 g (kumathandiza kukula ndi kusakanikirana kwa maselo a thupi, ndi gwero la mphamvu kwa minofu, salola kuti kuchepetsa msinkhu wa serotonin, kumapangitsa minofu kugwirizanitsa, kumachepetsa kumva ululu, kuzizira, kutentha).
3. Histidine - 1.32 g (amachititsa kuti kukula ndi kubwezeretsa kwa ziphuphu, ndi gawo la hemoglobin, kumathandiza kuchiza nyamakazi, nyamakazi, kuchepa magazi m'thupi).
4. Isoleucine - 1.13 g (amatenga gawo mu mphamvu yamagetsi, gwero la mphamvu kwa minofu, amathandizira kubwezeretsa minofu ya minofu, normalizes masikelo a shuga, amachititsa kuti ayambe kusamba).
5. Leucine - 1.98 g (amathandiza ndi matenda a chiwindi, kuchepa kwa magazi, kuchepetsa shuga, gwero la mphamvu kwa maselo, kulimbikitsa chitetezo cha mthupi, kuthamanga machiritso, kuchiza kukula kwa minofu).
6. Lysine - 2.64 g (ali ndi tizilombo toyambitsa matenda, amateteza kuthamanga kwa mitsempha, kumathandiza kutenga kashiamu, kumathandiza nyongolotsi, kumayambitsa ntchito ya epiphysis ndi mapira a mammary).
7. Methionine - 0,45 g (kuchepetsa kuchuluka kwa mafuta a shuga, kuteteza mafuta ku chiwindi komanso kumathandiza kuti thupi liziyenda bwino, kuwala kosautsa maganizo, kumapangitsa kuti mimba ikhale yotetezeka, imathandizira kuyimitsa zilonda, m'mimba).
8. Methionine ndi cysteine - 0.87 g (kubwezeretsa kusowa kwa vitamini B, kuthandizira matenda a shuga, kuchepa magazi m'thupi, kumenya nkhondo).
9. Threonine - 1.11 g (amachititsa kuti chitetezo cha mthupi chitengeke, chimayambitsa mphamvu ya mafuta, imathandizira kupanga ma antibodies, ikuthandizira kukula kwa mafupa a mitsempha, kaphatikizidwe ka mapuloteni a chitetezo cha mthupi).
10. Tryptophan - 0,38 g (kuchepetsa kupanikizika, kumangokhala tulo, kumathetsa mantha, kumayambitsa maphunziro a PMS).
11. Phenylalanine - 1.06 g (sweetener, stabilizes mapuloteni, amapanga mapuloteni).

Chokhazikitsidwa:

1. Aspartic acid - 1.94 g (mbali ya mapuloteni, ndi matenda a ubongo, amagwiritsidwa ntchito poyambitsa matenda a nitrogenous substances).
2. Alanine - 1.3 g (chigawo cha mapuloteni ndi mankhwala omwe amagwira ntchito, amagwiritsidwa ntchito popanga shuga, kumathandiza kuti chitetezo cha mthupi chitetezedwe, kuteteza mapangidwe a impso, kumapangitsa kuti ayambe kusamba, kumapangitsa kuti thupi lipirire.
3. Hydroxyproline - 0.21 g (pokhala mbali ya collagen, ndiyomwe imayambitsa matenda a khungu ndi minofu, imathandizanso kuti machiritso akhudze, kukula kwa mafupa, kuchita ngati analgesic, kumathandiza kuti pakhale PMS, kuchotsa poizoni m'thupi, kumathandiza m'mimba motility).
4. Glycine - 0,92 g (sedative, anti-stress, anti-stress agent, bwino kukumbukira ndi ntchito, kuyang'anira kagayidwe kake).
5. Glutamic acid - 2.83 g (yogwiritsidwa ntchito pa mavuto ndi dongosolo lamanjenje monga psychostimulant ndi nootrope).
6. Proline - 1.01 g (zofunikira kuti kukula kwa khungu ndi khungu, zikhazikike pakhungu, zimathandizira kupanga collagen, kumathandiza kuchiza mabala ndi ziphuphu.
7. Serine - 1.01 g (amathandiza ntchito ya ubongo ndi manjenje, pamodzi ndi glycine, amaimika mlingo wa shuga, amagwira nawo ntchito yopanga amino acid).
8. Tyrosine - 0,9 g (kumangomva bwino komanso kumvetsetsa, kumathandiza thupi kuthana ndi mavuto, kumapatsa mphamvu).
9. Cysteine - 0.43 g (kumalimbitsa chitetezo cha mthupi, chimagwira nawo mapangidwe a T-lymphocytes, kubwezeretsa chapamimba mucosa, kuchotsa mowa ndi chikonga poizoni, kumateteza ma radiation).

Kalori wokhutira

Kukudya nyama ndi zakudya, chifukwa zili ndi 2.5-13.1% mafuta.

Kudya zakudya kumaphatikizansopo nyama yamtchire, mbalame yamphongo, indouki, kalulu.

Kusiyana kwakukulu kotereku kumatanthauzidwa ndi kuti mafuta okhudzana ndi nyama iliyonse ndi osiyana. Kuphatikiza apo, kalori yamakono ya mankhwalayo imasiyanasiyana malinga ndi njira yopangira nyama.

Caloriki wokhudzana ndi nyama yonse (pa 100 g ya mankhwala):

• nkhuku yokonza - 195.09 kcal;
• broiler - 219 kcal;
• Nkhuku - 201 kcal.

Mukudziwa? Ku Japan, pali mbale yotchedwa torisashi. Nkuku yaiwisi imapulidwa ndikugwiritsidwa ntchito moyenera.

Kalori wokhudzana ndi mbali zosiyanasiyana za nkhuku (pa 100 g ya mankhwala):

• ng'ombe - 177.77 kcal;
• nkhuku mwendo - 181.73 kcal;
• ntchafu - 181.28 kcal;
• carbonate - 190 kcal;
• fayilo - 124.20 kcal;
• mbuzi - 115.77 kcal;
• khosi - 166.55 kcal;
• mapiko - 198,51 kcal;
• mapazi - 130 kcal;
• mmbuyo - 319 kcal.

Ma calories mu offal (pa 100 g ya mankhwala):

• chiwindi - 142.75 kcal;
• mtima - 160.33 kcal;
• mipando - 114.76 kcal;
• m'mimba - 127.35;
• khungu - 206.80 kcal.

Kalori nkhuku, yophikidwa m'njira zosiyanasiyana (pa 100 g ya mankhwala):

• yaiwisi - 191.09 kcal;
• yophika - 166.83 kcal;
• yophika pachifuwa popanda khungu - 241 kcal;
• yokazinga - 228.75 kcal;
• mphodza - 169.83 kcal;
• kusuta - 184 kcal;
• grill - 183.78 kcal;
• kuphika mu uvuni - 244.66 kcal;
• nkhuku fillet msuzi - 15 kcal;
• minced nyama - 143 kcal.

Zothandiza

Zothandiza zimakhala zoyera nyama:

• kumathandiza chithokomiro ntchito;

Pofuna kuti chithokomiro chiziyenda bwino, ndi bwino kugwiritsa ntchito nyemba, nyemba zakuda, mchere wonyezimira, chitumbuwa chokoma, sipinachi, nyemba zamasamba.

• wokondweretsa;
• wodwalayo wodwala magazi;
• zimathandiza chitetezo cha mthupi;
• ali ndi phindu pa ntchito zobereka;
• kumathandiza ubongo kugwira ntchito;
• chitsimikizo cha zinthu zofunika pakuwona zithunzi;
• kumalimbikitsa chikhalidwe cha khungu;
• kumalimbitsa mafupa ndi minofu ya minofu;
• kuchepetsa cholesterol;
• kumachepetsa kuthamanga kwa magazi;
• kuchepetsa shuga;
• gwero la mphamvu kwa thupi lonse;
• chimayambitsa njira zamagetsi.

Analangizidwa kuti adye

Nkhuku ndi yabwino kwa aliyense. Koma nthawi zina ndikofunika kuti izi zikhale zofunika kwambiri pa zakudya zanu.

Ndikofunikira! Madalitso adzawoneka ngati mugwiritsira ntchito mankhwalawo moyenera. Kudya kwambiri kumadzetsa mavuto a m'mimba.

Amene amakonda kugwira ozizira nthawi zambiri

Mapuloteni m'thupi la munthu amathandizira kupanga ma antibodies, mavitamini a m'mimba, kuthandizira ntchito ya bactericidal ya seramu ya magazi. Choncho, kwa thupi lodwala, nkhaniyi ndi yofunika kwambiri.

Ndipo imodzi mwa mapuloteni abwino kwambiri a nkhuku ndi nkhuku. Mapuloteni ake amadziwika ndi thupi losavuta.

Mankhwala abwino kwambiri a nkhuku ndi msuzi.

Zimapangitsa mimba, kutetezera ku zotsatira zoipa za mankhwala ophera tizilombo, zimachepetsa ntchentche, motero zimathandizira kuchotsa ku bronchi.

Ndicho chitsimikizo cha macro-micronutrients yofunikira kubwezeretsa ntchito zoteteza thupi.

Kwa ana

Nyama yoyera imakhala ndi mavitamini, minerals ndi amino acid oyenerera kuti mwanayo akule bwino. Choncho, vitamini B2 imayendetsa dongosolo lamanjenje.

Pakuti malamulo a mitsempha amathandizidwanso kuti azigwiritsa ntchito mazira a mbalame ya mbira, zobiriwira radish, zipatso za hawthorn, nectarine.

Iron, yomwe ili mu nkhuku, imakhala yosavuta ndi thupi la mwana, zomwe zikutanthauza kuti chiopsezo cha kuchepa kwa magazi chikuchepa.

Tryptophan, kutembenuzidwira ku serotonin, amachita ngati wothandizira ndi wotsitsimula.

Nkhuku yodya nyama imakhala yochepa kwambiri, zomwe zikutanthauza kuti sizilemetsa thupi lokula ndi mafuta owonjezera. Limakhalanso ndi mapuloteni osakaniza mosavuta.

Odwala matenda a shuga

Chinthu chachikulu kwa odwala matenda ashuga pamene kudya zakudya ndiko kuyang'anira ndondomeko ya glycemic index (chizindikiro cha zotsatira za mankhwalawo pa shuga). Nkhuku ili ndi ndondomeko ya zero.

Kuonjezerapo, muyenera kuyendetsa zakudya zamakono. Mu nyama yoyera kuchuluka kwao, poyerekeza ndi mitundu ina ya nyama.

Nyama ya nkhuku imakhalanso ndi cholesterol yochepa, yomwe imayambitsa matenda a shuga a mtundu wa 2, ndipo nthawi zambiri imakhala ndi kunenepa kwambiri.

Anthu okalamba

Nkhuku yodya nyama imatha kuchepetsa kupatsirana kwa magazi ndi matenda a mtima, motero kuchepetsa chiopsezo cha atherosclerosis, matenda a mtima ndi kupwetekedwa mtima.

Kuti normalize kuthamanga kwa magazi, imalimbikitsanso kugwiritsa ntchito bowa, apricots, sunberry, chumizu, basil, oats decoction.

Zopindulitsa pa njira zamagetsi, zimachepetsa mafuta m'thupi.

Azimayi oyembekezera ndi otukumula

Nkhuku ndi gwero la amino acid omwe ali ofunika kuti apange fetal bone ndi minofu. Amakhalanso ndi mavitamini ndi mchere, omwe ndi ofunika kwambiri kwa mayi ndi mwana wamng'ono.

Chitsulo chomwe chili mu nyama chimakhala chodziwidwa ndi thupi. Izi zimakhala zofunikira kuti mukhalebe ndi hemoglobini, yomwe imayendetsa mpweya wa oxygen, popanda ziwalo zonse zomwe sizikhoza kugwira ntchito bwinobwino.

Amathandizanso ntchito ya mitsempha yoteteza mitsempha, imateteza thupi la mayi wokhala ndi nkhawa zosafunikira, limathandizira chitetezo cha mthupi cha mayi woyamwitsa.

Othamanga

Ochita masewera olimbitsa thupi amatenga mapuloteni omwe ali ndi mafuta osachepera. Zonsezi zimakhala ndi nkhuku nyama. Ndicho chitsimikizo cha niacin, chomwe chimayambitsa mitsempha ya kolesterolini.

Vitamini B6 imatembenuza glycogen kuti ikhale yochulukitsa mphamvu. Selenium ndi chinthu chofunika kwambiri pa zamoyo zomwe zimayambitsa mahomoni a chithokomiro. Zinc imalamulira mahomoni a anabolic hormone. Choline amachititsa kuti thupi likhale lolimba, limapanga mphamvu.

Ndikofunikira! Kukudya nyama mwinamwake contraindicated anthu omwe amavutika ndi mapuloteni. Izi zikugwiritsidwa ntchito kwa mitundu yonse ya izo. Zonse ndi mwinamwake contraindicatedchokazinga ndi kusuta.

Zopweteka katundu ndi zosiyana

1. Mu nkhuku, khungu limangokhala lovulaza, chifukwa ndilo mafuta kwambiri.
2. Nyama ya nkhuku imakhala yothandiza kwambiri, monga sitolo nthawi zambiri imadzazidwa ndi maantibayotiki ndi mahomoni okula omwe amabweretsa mavuto ochulukirapo kwa thupi la munthu kuti ubwino wa nyama sulipira malipiro ake.
3. Nkhuku ikhoza kusamalidwa bwino, chifukwa chake pali chiopsezo chokhala ndi mabakiteriya owopsa. Choncho, m'pofunikira kuti mugwiritse ntchito mankhwalawa kutentha kwachangu.
4. Kugwiritsa ntchito nkhuku yokazinga ndi kusuta kungawonjezere mafuta a kolesterolini.

Momwe mungasankhire nkhuku nyama

1. Mu nyama ya nkhuku, chifuwa chiyenera kukhala chakuzungulira, ndipo fupa la fupa siliyenera kutuluka kunja.
2. Mnyamatayo wathanzi amatha kuphulika.
3. Zinyama za nkhuku ziyenera kukhala zofanana. Ngati bere lili lalikulu kuposa miyendo, limatanthauza kuti mbalameyo inakulira pa mahomoni.
4. Pa mtembo sayenera kusonyeza zofooka (fractures, mabala, kuzunzika).
5. Ngati nyamayo ili yatsopano, ndiye ikamangoyenda pamalo ofewa, imatenga mawonekedwe omwewo.
6. Nyama ya nkhuku zazing'ono zili ndi mtundu wofiira. Khungu ndi labwino kwambiri. Mafuta otumbululuka. Mapazi odzaza ndi mamba aang'ono.
7. Nyama yatsopano sichimva fungo, yovunda ndi yonyowa.
8. Mu khungu latsopano la khungu ndi youma ndi yoyera. Kufooka ndi kutsekemera kumasonyeza kuti nyama siimene kapena kuti mankhwala ophera tizilombo amagwiritsidwa ntchito pochitira nkhuku.
9. Sankhani chilled, osati nyama yozizira. Zidzakhala zofatsa komanso zokoma.
10. Katundu omwe mankhwalawo amagulitsidwa sayenera kuonongeka. Kukhalapo kwa khungu la pinki yakuda sikuvomerezanso. Izi zikusonyeza kuti nyamayo inali yozizira kachiwiri.

Choncho, nyama ya nkhuku imathandiza kwambiri thupi lathu ndipo imayenera kupezeka mu zakudya. Komabe, muyenera kufufuza mosamala mtundu wa mankhwalawa ndikuyesera kugula nkhuku.

Pankhaniyi, pali chidaliro kuti nkhuku idyetsedwa pa chakudya chachilengedwe, panali nthawi yokwanira mu mpweya wabwino ndi mahomoni zomwe sizinagwiritsidwe ntchito pa kukula kwake.