John Myers
Akukho ukudla okuthandwa kakhulu futhi ngesikhathi esifanayo kunempikiswano njengenyama. Ngokwesilinganiso, amaJalimane adla cishe amakhilogremu angama-60 ngonyaka. Ngakolunye uhlangothi, i-German Society for Nutrition (DGE), incoma ukudla okungaphezu kwamagremu angu-600 enyama ngesonto. Lokho kungaba ubuningi obungamakhilogremu angama-31 ngonyaka. Abathengi bathanda inyama yengulube, kulandele inkukhu, inyama yenkomo, nenyama yenkonyane. Ingxenye yawo idliwa ngendlela ecutshunguliwe njengamasoseji noma eminye imikhiqizo yenyama.
Lezi zakhi zisenyameni
Inyama iqukethe izakhi eziningi ezibalulekile. Inikeza amaprotheni ekhwalithi ephezulu, insimbi, amavithamini B, namaminerali. Nokho-ke namuhla akusadingeki ukuthi siyidle inyama uma sifuna ukudla ngendlela enempilo ngoba zonke izakhamzimba zitholakala kokunye ukudla. Ochwepheshe nabo bayavuma ukuthi inyama eningi namasoseji kungaba yimbi empilweni yakho.
Amaprotheni amaningi, kodwa futhi nama-purines amaningi
Inyama yemisipha ehlanzekile iqukethe amaprotheni angaphezu kwamaphesenti angu-20. Ngakho-ke inothile ngezinto ezibalulekile, okungukuthi, ama-amino acid abalulekile futhi, kanye namaprotheni eqanda nobisi, ingelinye lamaprotheni anenani eliphakeme kakhulu lebhayoloji. Amaprotheni ezilwane afana kakhulu namaprotheni womuntu ngakho-ke angamuncwa kalula futhi acutshungulwe ngumzimba. Ngenxa yokuqukethwe kwamaprotheni amaningi, noma kunjalo, inyama ibuye inikeze ama-purines amaningi. Lawa ama-protein by-products ahlukaniswa abe i-uric acid emzimbeni futhi ngokuvamile akhishwa emchamweni. Kubantu abaye baphazamisa i-uric acid metabolism, ukudla okucebile enyameni kungaholela ekuhlaselweni kwe-gout.
Okumhlophe kangcono kunenyama ebomvu
Inyama ebomvu njengenyama yenkomo nengulube inothe ngensimbi, edingekayo ukuze kwakheke amangqamuzana egazi abomvu. Nokho, inyama ebomvu eningi ikhuthaza ukukhula komdlavuza wekoloni, izifo zenhliziyo nemithambo yegazi, nesifo sikashukela. I-World Health Organization (WHO) ichaze ngokuthi "mhlawumbe i-carcinogenic". Inyama emhlophe, okungukuthi inyama yenkukhu igayeka kakhulu, iphansi ngama-calories, namafutha aphansi.
Okuqukethwe kwamafutha kuyahlukahluka
Amafutha enyama ayahlukahluka kuye ngokuthi hlobo luni lwenyama kanti futhi kuncike ekudleni kwezilwane. Sekukonke, okuqukethwe kwamafutha kuye kwaqhubeka nokuwa eminyakeni yamuva. Isici esinqumayo lapha uhlobo lwamafutha - ama-acids anempilo angagcwalisiwe kanye namafutha agcwele angenampilo. Inyama yenkukhu ivamise ukuba nengxenye ephezulu yama-acids angagcwalisiwe kunenyama ebomvu.
I-cholesterol, ngakolunye uhlangothi, ayishintshile. Ngokuya ngohlobo lwenyama nokusikwa, ishintshashintsha phakathi kwamamiligremu angama-60 kuya kwangu-80 e-cholesterol ngamagremu ayi-100. Inyama ephilayo ikhethwa ngenxa yezizathu zokuziphatha futhi ayidingi imithi ye-prophylactic, kodwa ayingcono neze ngokwekhwalithi.
