Fat Content yeZvironda uye Zvimwe Zvinyorwa Zvisikwa Gondohwe Zvakafuridzirwa
Nzombe inokosha inopa mapuroteni, zinc, iron, selenium (an antioxidant), uye vitamini B12. Asi iyo ndeimwe yemafuta makuru emafuta edu-funga nezveiyo yose yechipfumbamwe pounders, steaks, meatloaves, meatballs, tsvuku-nyama chilis, uye imbwa dzose dzinotyisa dzemhuka tinodya mugore. Yikes.
Nenzira yakajeka, ivhu rinochengetedzwa nenyuchi rinotengeswa nenzira shomanana dzakasiyana mumutambo wekucheka muchitoro chako chekupa zvikamu zvishoma zvakasiyana-siyana zvakakosha-mafuta.
Kana iwe uchida kubatsirwa kwekudya kwemombe, asi nemafuta mashoma uye cholesterol, iwe unofanirwa kusarudza nyama yakaonda uye yakawedzerwa-hamburger nyama. Asi usanyengerwa pakufunga iwe uri kudya zvokudya zvakaderera zvakapfurikidza nekuenda "wakaneta." Iwe hausi; iwe uri kungoita kuti mafuta ako adye .
Kunzwisisa Mavara Mavara
Pahomwe imwe yemapfupa emombe, iwe uchaona "pfungwa yakasimba," iyo inokonzerwa nenyama yakaonda kune nyama yakakodzwa yemhando iyo yemhando yemombe. Rwendo runotanga pa 73/27 (rinotyisa) uye runoenda ku 96/4 (rakakoshesa). Iyi nhepfenyuro yakaoma inotarirwa nekuparadzanisa magiramu emafuta kuburikidza nekushanda nemagiramu ega ega ega kushumira uye ezvo kuwedzera ne 100, iyo inosarudza kuwandisa kwemafuta. Semuenzaniso, kana pfupa yevhu yakave nemafuta makumi matatu ekushumira uye girimu rega rega pakushanda kwaive 120, nyama yaizove 75/25 (yakanamatira mafuta). Kuti uonekwe se "chirema" nyama inofanira kuva nechiyero che 92/8 kana kupfuura, uye yakawedzera-yakakosha inofanira kuva 96/4.
Zvinorevekedzo Zvinorevei
Tora pasi yakaoma nyama yenyuchi, iyo, maererano ne USDA, inotsanangurwa seine yekare inopfuura 10 muzana mafuta, zvinoreva kuti 90% inotama, zvakarurama? Hungu, asi pane kubata: peresenti inoreva chiremera chemutengo, kwete iyo inopera yekoriyumu kubva kumafuta. Izvi zvingave zvakajeka kune vamwe, asi vanhu vakawanda havazivi izvi, kana kuti zvisingaiti kuti zvifunge.
Izvi zvinorevei, maererano neA USDA, ndeyekuti maoum mana evhu rakaoma (90 muzana inononoka, 10 muzana mafuta) inokwana 199 makorikori, ane 11g emafuta. Zvichipa kuti kune mapfumbamwe makirogiramu muga gramu imwe yemafuta, 99 yea makorikori, kana kuti inenge hafu yei, inobva kumafuta. Saizvozvowo, maoundi mana emafuta anobva kune imwe nzvimbo (95% inonamatira, 5 muzana mafuta) inokwana 155 makorikori, ane mafura 5,6 g, kana chetatu chemakori acho ose.
Asi kuisa izvi mune mamwe maonero, maounces mana evhu chuck (iyo inenge 80 muzana yean and 20 percent fat), iyo inowanzoshandiswa mu hamburgers, chili, uye nyama, dzine 287 makori uye 22.6 g mafuta, inosvika 71 muzana makoriyori.
Izvi Zvinorevei Kwatiri
Mubvunzo ndewokuti, ino nyaya iyi here? Nhamba yose yeakoriyumu mune iyo mana-ounce inoshumira haisi iyo yakaipa, kunyanya kana iwe uchidya anenge 2 000 makoriori pazuva. Kunyangwe pasina hutano hwakarongedzerwa huripo hwekudya kwemafuta, hunomiririra anenge makumi matatu kubva muzana yezvokudya zvinongororwa kune avo vane 2 000-calorie-a-zuva kudya. Asi shandisai maounces mana e chuck mubhino nekizi, bhakoni, uye mamwe marudzi ekugadzira maoo, ipapo gonera mune dzimwe fry, uye iyo makoriro, pamwe chete nehuwandu hwemafuta, achawedzera nokukurumidza, achikugadzirisa makiriori anopfuura 1 000 chete imwe kudya.
Kana uchida kumira meno ako muhumburger yakasviba asi yakaonda, enda mberi, asi iwe ungada kufunga nezvekucheka kwemafuta zvakadai semamatata, zvitsvuku zveeiiii , pepper, lettuce, uye musardard.