Nderupi rwenyama rwunonzi rwakaonda, uye nei rwakazvimiririra muchikamu chakaparadzana? Nzira yekusiyanisa chikafu chekudya kubva kune akawanda mafuta marudzi? Iyi mibvunzo inoshungurudza vazhinji, saka iwe unofanirwa kunzwisisa zvekutanga zvekubika. Nyama yakasendama ine chikamu chakakora chemafuta. Ndicho chikonzero nei ichionekwa sechikafu chekudya uye inokurudzirwa kune zvimwe zvirwere.
Nyama yakatendeseka iprotein sosi yakanaka inokurudzira kuonda, semapuroteni akareba kugaya makabhohaidhiretsi. Mapuroteni chinhu chakakosha mukudya kwevatambi, sezvo ichisimudzira yakaonda mhasuru uye kubatsira kupora mushure mekushanda.
Ndeapi marudzi enyama anogona kutariswa akaonda?
Chicken
Huku ndiyo nyama yekudya. 100 gramu yehuku ine mazana mazana macalorie, 200 gramu eprotein, uye chete magiramu gumi nemashanu emafuta. Ikoji yekoriori yezvikamu zvakasiyana zvehuku zvinogona kusiyana. 18 gramu yezamu rehuku ine chete 15 macalorie, 100 gramu eprotein, uye 113 magiramu emafuta. Huku chidya chine 23 macalorie, 2.5 gramu eprotein, 180 gramu emafuta.
mbira
Chechipiri chigadzirwa chakaonda chenyama - tsuro inoonekwa seinonyanya kubatsira huku. Iyo sosi yeprotein, mavitamini B6, B12, PP, yakakosha mukudya kwevana. Tsuro nyama ine zvakare yakawanda phosphorus, fluorine, uye calcium. Mhando yenyama iyi ine munyu mushoma, unochengeta mvura mumuviri. Iko caloric kukosha kwetsuro nyama pa100 gramu - anenge 180 macalorie, 21 gramu eprotein, uye 11 magiramu emafuta. Mapuroteni nyama tsuro iri nyore uye nekukurumidza kugaya.
Teki
Imwe mhando yenyama yekudya ndeyeTurkey. Iine cholesterol shoma, inonyatsopinda mumuviri wemunhu, uye ndiyo inopa zvinhu zvakawanda zvinobatsira. Turkey nyama yakapfuma mavitamini A uye E, iron, potasium, calcium. Vanachiremba vanowanzo sanganisira iyi nyama nyama mukudya kwevarwere vavo vane kusagadzikana kwekugaya. Turkey zamu rine chete mazana macalorie uye fillet 120. Turkey ine magiramu makumi maviri epuroteni uye magiramu gumi nemaviri emafuta pa113 gramu yechigadzirwa.
Vevha
Vevha yakaderera-kalori yekudya sosi ye choline, B mavitamini, B3, B6, iron, phosphorus, zinc, mhangura, uye mamwe mamineral. Vevha inobatsira mukugadziriswa kwemazinga eglucose muropa. 100 gramu yevhavha ndeye zana macalorie, 100 gramu eprotini, uye chete 19 gramu emafuta.
Nyama yemombe
Nzombe ine zvakawanda zveprotein nesimbi, asi iwe unotenga nyama yemombe isina mafura. 100 magiramu e sirloin nyuchi ine anenge zana nemakumi mairi macalorie, 120 gramu eprotini, uye 20 magiramu emafuta.
Nyama dzakaonda dzinofanirwa kugadzirirwa nenzira yekufashaira, kubika, kupisa mweya, kana kugocha. Mafuta ane mafuta uye sauces zvinogadzira nyama dzakaonda mune hove yakajairika, ine oiri.