Mwanawankhosa 101 : Mwanawankhosa ndi nyama ya ana a nkhosa (Aries Ovis).
Ndi mtundu wa nyama yofiira - mawu omwe amagwiritsidwa ntchito ponena za nyama yoyamwitsa yomwe ili ndi iron yambiri kuposa nkhuku kapena nsomba.
Nyama ya ana a nkhosa - m'chaka chawo choyamba - imadziwika kuti nkhosa, pamene mutton ndi mawu omwe amagwiritsidwa ntchito ponena za nyama ya nkhosa zazikulu.
Nthawi zambiri amadyedwa osakonzedwa, koma mwanawankhosa kuchiritsidwa (kusuta ndi mchere) kumapezekanso m'madera ena a dziko lapansi.
Kukhala wolemera mu mapuloteni apamwamba komanso mavitamini ambiri ndi mchere, mwanawankhosa ikhoza kukhala gawo lalikulu la zakudya zathanzi.
Zamkatimu
Nazi zonse zomwe muyenera kudziwa zokhudza mwanawankhosa.
Zakudya zopatsa thanzi
Mwanawankhosa ali ndi mapuloteni komanso amakhala ndi mafuta osiyanasiyana.
Mwanawankhosa wowotcha wa 3,5-ounce (100-gram) amapereka zakudya zotsatirazi ():
- Zopatsa mphamvu: 258
- Madzi: 57%
- Puloteni: XMUMX magalamu
- Nkhanu: 0 galamu
- Shuga: 0 galamu
- ulusi: 0 galamu
- Mafuta: XMUMX magalamu
Mapuloteni
Mofanana ndi nyama zina, mwanawankhosa amapangidwa makamaka ndi .
Mapuloteni okhutira mwanawankhosa zophika zophika nthawi zambiri zimakhala 25 mpaka 26% ().
Nyama wa mwanawankhosa ndi gwero lazakudya zomanga thupi labwino kwambiri, zomwe zimapatsa thupi lanu zonse zisanu ndi zinayi zomwe zimafunikira kuti zikule ndi kukonzanso.
Choncho, kudya mwanawankhosa - kapena mitundu ina ya nyama - ikhoza kukhala yopindulitsa makamaka kwa omanga thupi, othamanga ochira, ndi anthu omwe achita opaleshoni.
Kudya nyama kumalimbikitsa zakudya zopatsa thanzi nthawi iliyonse minofu ikafunika kumangidwa kapena kukonzedwa.
Zazikulu
nkhosa lili ndi mafuta osiyanasiyana malinga ndi kuchuluka kwa mafuta odulidwa, komanso zakudya, zaka, kugonana ndi zakudya za nyama. Mafuta amakhala pafupifupi 17-21% ().
Amapangidwa makamaka ndi mafuta a saturated ndi monounsaturated - pafupifupi ofanana - komanso ali ndi mafuta ochepa a polyunsaturated.
Choncho, magalamu 100 a mwanawankhosa wowotcha amapereka magalamu 6,9 amafuta okhutitsidwa, magalamu 7 amafuta a monounsaturated ndi magalamu 1,2 okha amafuta a polyunsaturated ().
Mafuta a mwanawankhosa, kapena tallow, amakhala ndi mafuta ochulukirapo kuposa a ng'ombe ndi nkhumba ().
wakhala akuonedwa kuti ndi chiopsezo cha matenda a mtima, koma kafukufuku wambiri sanapeze kugwirizana (,,,,,).
Mwanawankhosa tallow mulinso banja la trans mafuta otchedwa ruminant trans mafuta.
Mosiyana ndi mafuta a trans omwe amapezeka m'zakudya zosinthidwa, mafuta opangidwa kuchokera ku nyama zowotchera amakhulupirira kuti amapereka thanzi.
Mafuta ochulukirapo omwe amapezeka kwambiri muzoweta ndi (CLA) ().
Poyerekeza ndi nyama zina zoweta, monga ng'ombe ndi nyama yamwana wang'ombe, mwanawankhosa ali ndi kuchuluka kwa CLA ().
CLA yalumikizidwa ndi maubwino osiyanasiyana azaumoyo, kuphatikiza kuchepetsa mafuta m'thupi, koma zowonjezera zambiri zimatha kukhala ndi zotsatira zowononga thanzi la metabolism (, , ).
CHIDULE
Mapuloteni apamwamba kwambiri ndi gawo lalikulu lazakudya la mwanawankhosa. Ilinso ndi mafuta ochulukirapo - mafuta ambiri odzaza, komanso ochepa a CLA, omwe ali ndi maubwino angapo azaumoyo.
Mavitamini ndi mchere
Mwanawankhosa ndi gwero lambiri la mavitamini ndi mchere wambiri, kuphatikiza:
- Vitamini B12. Zofunikira pakupanga magazi komanso kugwira ntchito kwa ubongo. Zakudya za nyama zimakhala ndi vitamini iyi, pomwe zakudya zamasamba zilibe. Kuperewera kungayambitse kuchepa kwa magazi m'thupi komanso kuwonongeka kwa mitsempha.
- Selenium. Nyama nthawi zambiri imakhala ndi selenium yambiri, ngakhale izi zimadalira zakudya za nyama yomwe imachokera. ali ndi ntchito zosiyanasiyana zofunika m'thupi ().
- Zinc. Zinc nthawi zambiri imatengedwa bwino kuchokera ku nyama kuposa ku zomera. Ndi mchere wofunikira kwambiri pakukula komanso kupanga mahomoni, monga insulini ndi testosterone.
- Niacin. Komanso amatchedwa vitamini B3, niacin imagwira ntchito zosiyanasiyana zofunika m'thupi lanu. Kusadya mokwanira kwagwirizanitsidwa ndi chiopsezo chowonjezeka cha matenda a mtima ().
- Phosphorous. Imapezeka muzakudya zambiri, phosphorous ndiyofunikira kuti thupi likule komanso kusamalidwa bwino.
- Chitsulo. Mwanawankhosa ali wolemera mu chitsulo cha heme, makamaka mu mawonekedwe a chitsulo cha heme, chomwe chimapezeka kwambiri ndipo chimatengedwa bwino kwambiri kuposa chitsulo chosakhala cha heme chomwe chimapezeka muzomera ().
Kuphatikiza pa izi, mwanawankhosa ali ndi mavitamini ndi minerals ena angapo ocheperako.
Sodium (mchere) ukhoza kukhala wokwera kwambiri muzinthu zina zankhosa zokonzedwa, monga mwanawankhosa wochiritsidwa.
CHIDULE
Mwanawankhosa ndi gwero lambiri la mavitamini ndi mchere wambiri, kuphatikiza vitamini B12, iron ndi zinc. Izi ndi zofunika pa ntchito zosiyanasiyana za thupi.
Zosakaniza zina za nyama
Kuphatikiza pa mavitamini ndi mchere, nyama, kuphatikizapo mwanawankhosa, ili ndi michere yambiri ya bioactive ndi ma antioxidants omwe angakhudze thanzi:
- Creatine. ndi zofunika monga gwero la mphamvu kwa minofu. Zowonjezera ndizodziwika pakati pa omanga thupi ndipo zingakhale zopindulitsa pakukula kwa minofu ndi kukonza (,).
- Taurine. Ndi antioxidant amino acid yomwe imapezeka mu nsomba ndi nyama, komanso imapangidwanso m'thupi lanu. Zakudya za taurine zitha kupindulitsa mtima wanu ndi minofu (, , ).
- Glutathione. Antioxidant imeneyi imapezeka mu nyama zambiri. imakhala yolemera kwambiri mu glutathione (, ).
- Conjugated linoleic acid (CLA). Banja lamafuta osinthika amtundu uwu litha kukhala ndi mapindu osiyanasiyana azaumoyo akamadya moyenera kuchokera ku zakudya, monga mwanawankhosa, ng'ombe, ndi mkaka (, ).
- Cholesterol. Ma sterol omwe amapezeka muzakudya zambiri za nyama, cholesterol yazakudya sichikhala ndi zotsatirapo zazikulu pamilingo ya cholesterol mwa anthu ambiri ().
CHIDULE
Mwanawankhosa ali ndi zinthu zingapo zokhala ndi bioactive, monga creatine, CLA ndi cholesterol, zomwe zitha kupindulitsa thanzi lanu m'njira zosiyanasiyana.
Phindu la thanzi la mwanawankhosa
Monga gwero lolemera la mavitamini, mchere ndi mapuloteni apamwamba kwambiri, mwanawankhosa akhoza kukhala chigawo chabwino kwambiri cha .
Kusamalira minofu
Nyama ndi imodzi mwazakudya zabwino kwambiri zopangira mapuloteni apamwamba kwambiri.
M'malo mwake, ili ndi ma amino acid onse asanu ndi anayi omwe mumafunikira ndipo imatengedwa ngati mapuloteni athunthu.
Mapuloteni apamwamba kwambiri ndi ofunika kwambiri kuti asunge minofu, makamaka kwa okalamba.
Kusadya mokwanira kwa mapuloteni kumatha kufulumizitsa ndikuwonjezera kuwonongeka kwa minofu chifukwa cha ukalamba. Izi zimawonjezera chiopsezo chanu cha sarcopenia, vuto losafunikira lomwe limalumikizidwa ndi minyewa yotsika kwambiri ().
Monga gawo la moyo wathanzi komanso kuchita masewera olimbitsa thupi mokwanira, kudya mwanawankhosa nthawi zonse - kapena zina - kungathandize kusunga minofu.
Kuchita bwino kwa thupi
Mwanawankhosa sikuti amangothandiza kusunga minofu, komanso ingakhale yofunikira pakugwira ntchito kwa minofu.
Lili ndi amino acid beta-alanine, yomwe thupi lanu limagwiritsa ntchito kupanga carnosine, chinthu chofunikira kuti minofu igwire ntchito (, ).
amapezeka zambiri mu nyama, monga nkhosa, ng'ombe ndi nkhumba.
Miyezo yambiri ya carnosine mu minofu yaumunthu yakhala ikugwirizana ndi kuchepa kwa kutopa komanso kuchita bwino masewera olimbitsa thupi (,,,).
Zakudya zochepa za beta-alanine - monga zakudya zamasamba ndi zamasamba - zimatha kuchepetsa milingo ya carnosine mu minofu yanu pakapita nthawi ().
Kumbali ina, kutenga mlingo waukulu wa beta-alanine zowonjezera kwa masabata a 4-10 zasonyezedwa kuti ziwonjezeke 40-80% kuchuluka kwa carnosine mu minofu (, , , ).
Chifukwa chake, kumwa mwanawankhosa pafupipafupi - kapena zakudya zina zokhala ndi beta-alanine - zitha kupindulitsa othamanga ndi omwe akufuna kuwongolera magwiridwe antchito awo.
Kupewa kuchepa kwa magazi m'thupi
Kuchepa kwa magazi m'thupi ndi matenda omwe amadziwika ndi kuchepa kwa maselo ofiira a magazi ndi kuchepa kwa mphamvu yonyamula mpweya wa magazi anu. Zizindikiro zazikulu ndi kutopa ndi kufooka.
ndi chifukwa chachikulu cha kuchepa kwa magazi m'thupi, koma chikhoza kupewedwa mosavuta ndi njira zoyenera za zakudya.
Nyama ndi imodzi mwazakudya zabwino kwambiri zachitsulo. Sikuti imakhala ndi chitsulo cha heme - chitsulo chochuluka kwambiri cha chitsulo - komanso chimapangitsa kuyamwa kwachitsulo chopanda heme, mawonekedwe achitsulo omwe amapezeka muzomera (, , ).
Zotsatira za nyamazi sizimveka bwino ndipo zimatchedwa "nyama factor" ().
Chitsulo cha heme chimapezeka muzakudya zochokera ku nyama zokha. Chifukwa chake, nthawi zambiri zimakhala zochepa muzakudya zamasamba ndipo sizipezeka muzakudya zamasamba.
Izi zikufotokozera chifukwa chake odya zamasamba ali pachiwopsezo chachikulu cha kuchepa kwa magazi m'thupi kuposa odya nyama ().
Mwachidule, kudya nyama kungakhale imodzi mwazakudya zabwino kwambiri zopewera kuchepa kwa iron anemia.
CHIDULE
Mwanawankhosa akhoza kulimbikitsa kukula ndi kusamalira minofu misa ndi kusintha minofu ntchito, kupirira ndi thupi ntchito. Monga gwero lolemera la chitsulo chopezeka kwambiri, mwanawankhosa angathandize kupewa kuchepa kwa magazi.
Nkhosa ndi matenda a mtima
Matenda a mtima ndi omwe amayambitsa kufa msanga.
Ili ndi gulu la zovuta zomwe zimakhudza mtima ndi mitsempha yamagazi, kuphatikizapo matenda a mtima, sitiroko, ndi kuthamanga kwa magazi.
Maphunziro owonetsetsa apeza zotsatira zosakanikirana pa kugwirizana pakati ndi matenda a mtima.
Kafukufuku wina amapeza chiwopsezo chowonjezeka cha kudya nyama yambiri yokonzedwa ndi yosakonzedwa, pamene ena amawona kuti chiopsezo chowonjezereka cha nyama yowonongeka yokha - kapena sichidzakhudza konse (, , , ).
Palibe umboni wamphamvu wotsimikizira ulalowu. Maphunziro owonetsetsa amangowonetsa mgwirizano koma sangathe kutsimikizira ubale wachindunji.
Pali malingaliro angapo omwe aperekedwa kuti afotokoze kugwirizana pakati pa kudya kwambiri nyama ndi matenda a mtima.
Mwachitsanzo, kudya kwambiri nyama kungatanthauze kuchepetsa kudya zakudya zina zopindulitsa, monga nsomba, zipatso ndi ndiwo zamasamba.
Zimagwirizanitsidwanso ndi zinthu zopanda thanzi, monga kusowa kwa masewera olimbitsa thupi, kusuta fodya komanso kudya kwambiri (, , ).
Maphunziro ambiri owonetsetsa amayesa kukonza zinthu izi.
Lingaliro lodziwika kwambiri ndi lingaliro lazakudya-mtima. Anthu ambiri amakhulupirira kuti nyama imayambitsa matenda a mtima chifukwa imakhala ndi mafuta ambiri a kolesterolini ndi mafuta okhuta, omwe amasintha lipide m'magazi.
Komabe, asayansi ambiri tsopano amavomereza kuti cholesterol m'zakudya sizomwe zimayambitsa matenda a mtima ().
Kuonjezera apo, ntchito ya mafuta odzaza pa chitukuko cha matenda a mtima sichidziwika bwino. Kafukufuku wambiri sanathe kugwirizanitsa mafuta odzaza ndi chiopsezo chowonjezereka cha matenda a mtima (,,).
Payokha, nyama ilibe zotsatira zoyipa pa mbiri yanu yamagazi a lipid. Mwanawankhosa wowonda wasonyezedwa kuti ali ndi zotsatira zofanana ndi nyama yoyera, monga nkhuku ().
Komabe, muyenera kupewa kudya mwanawankhosa wamchere wambiri kapena nyama yophikidwa pa kutentha kwakukulu.
CHIDULE
Pali mafunso okhudza ngati kudya mwanawankhosa kumawonjezera chiopsezo cha matenda a mtima. Kudya mwanawankhosa wosaphika pang'ono pang'onopang'ono kumakhala kotetezeka komanso kwathanzi.
Mwanawankhosa ndi khansa
Khansara ndi matenda omwe amadziwika ndi kukula kwa maselo achilendo. Ndi chimodzi mwazomwe zimayambitsa imfa padziko lonse lapansi.
Kafukufuku wambiri akuwonetsa kuti anthu omwe amadya nyama yofiira kwambiri amakhala ndi chiopsezo chowonjezeka cha khansa ya m'matumbo pakapita nthawi (, , ).
Komabe, si maphunziro onse omwe amathandizira izi (,).
Zinthu zingapo zomwe zimapezeka mu nyama yofiira zimatha kuonjezera ngozi, kuphatikizapo heterocyclic amines ().
Heterocyclic amines ndi gulu la ma carcinogens omwe amapangidwa pamene nyama imakhala ndi kutentha kwambiri, monga nthawi yokazinga, kuphika, kapena kuphika (, ).
Amapezeka mochuluka kwambiri mu nyama yophikidwa bwino komanso yophikidwa kwambiri.
Kafukufuku amasonyeza kuti kudya nyama yophikidwa mopitirira muyeso - kapena zakudya zina za heterocyclic amines - kungapangitse chiopsezo cha khansa zosiyanasiyana, kuphatikizapo colon, bere, ndi prostate (, , , , ).
Ngakhale kuti palibe umboni woonekeratu wosonyeza kuti kudya nyama kumayambitsa khansa, zikuoneka kuti n’zomveka kupeŵa kudya nyama yochuluka yophikidwa kwambiri.
Kudya nyama yophikidwa pang'ono pang'onopang'ono kumakhala kotetezeka komanso kwathanzi, makamaka ikatenthedwa kapena yowiritsa.
CHIDULE
Kudya nyama yofiira kwambiri kwagwirizanitsidwa ndi chiopsezo chowonjezeka cha khansa. Izi zitha kuchitika chifukwa cha zowononga nyama, makamaka zomwe zimapangika nyama ikapsa.
Mfundo yofunika kwambiri
Mwanawankhosa ndi mtundu wa nyama yofiira yomwe imachokera kwa ana a nkhosa.
Sikuti ndi gwero lolemera la mapuloteni apamwamba, komanso ndi gwero lapadera la mavitamini ndi mchere wambiri, kuphatikizapo iron, zinki ndi vitamini B12.
Pachifukwa ichi, kudya mwanawankhosa nthawi zonse kumalimbikitsa kukula kwa minofu, kukonza ndi kugwira ntchito. Kuphatikiza apo, zimathandiza kupewa kuchepa kwa magazi m'thupi.
Kumbali yoipa, kafukufuku wina wawonetsa kuti kudya nyama yofiira kwambiri kumapangitsa kuti pakhale chiopsezo chowonjezeka cha khansa ndi matenda a mtima.
Chifukwa cha zonyansa, kudya kwambiri nyama yokonzedwa kapena yophikidwa kwambiri ndi chifukwa chodetsa nkhawa.
Izi zati, kudya mwanawankhosa wowonda pang'ono yemwe waphikidwa pang'ono kumakhala kotetezeka komanso wathanzi.