Gwayana 101 : Gwayana inyama yemakwai maduku (Aries Ovis).
Imhando yenyama tsvuku - izwi rinoshandiswa kureva nyama yemammalian ine iron yakawanda kupfuura yehuku kana hove.
Nyama yemakwai madiki - mugore ravo rekutanga - inozivikanwa se gwayana, nepo mutton iri izwi rinoshandiswa kureva nyama yehwai yakura.
Inonyanya kudyiwa isina kugadziriswa, asi gwayana kurapwa (kusvuta nemunyu) kunowanikwawo mune dzimwe nzvimbo dzenyika.
Kuve akapfuma muprotein yemhando yepamusoro uye akawanda mavhitamini nemamineral, gwayana inogona kuva chikamu chikuru chekudya kune utano.
Zviri mukati
Hezvino zvese zvaunoda kuziva nezve gwayana.
Kudya kunovaka muviri
Gwayana ndiro rine mapuroteni asi rine huwandu hwakasiyana hwemafuta.
Hwayana yakagochwa ine 3,5-ounce (100-gram) inopa kudya kunotevera ():
- Macalorie: 258
- Mvura: 57%
- Mapuroteni: 25,6 gramu
- Makakanje: 0 giramu
- Shuga: 0 giramu
- fibers: 0 giramu
- Mafuta: 16,5 gramu
Mapuroteni
Kungofanana nedzimwe mhando dzenyama, gwayana inonyanya kuumbwa .
Iyo protein yemukati ye gwayana yakabikwa yakaonda kazhinji 25 kusvika 26% ().
Nyama chegwayana ipuroteni yemhando yepamusoro, inopa zvese zvipfumbamwe zvinodiwa nemuviri wako pakukura nekuchengetedza.
Naizvozvo, kudya gwayana - kana mamwe marudzi enyama - inogona kunyanya kubatsira kune vanovaka muviri, vatambi vanopora, uye mushure mekuvhiyiwa vanhu.
Kudya nyama kunokurudzira hutano hwakakwana pese pese kana nyama yemhasuru inoda kuvakwa kana kugadziriswa.
Yakakura
Gwayana ine mafuta akasiyana-siyana zvichienderana nehuwandu hwemafuta akachekwa, pamwe nekudya, makore, zvepabonde uye kudya kwemhuka. Mafuta emukati anowanzo kutenderedza 17-21% ().
Iyo inoumbwa zvakanyanya nemafuta akazara uye monounsaturated - mune angangoita akaenzana huwandu - asi inewo mashoma mashoma emafuta e polyunsaturated.
Saka, magiramu zana egwayana rakagochwa rinopa 100 magiramu emafuta akazara, magiramu manomwe emafuta anonzi monounsaturated uye magiramu 6,9 emafuta epolyunsaturated ().
Mafuta eGwayana, kana kuti tallow, anowanzo kuve nemafuta akakora zvishoma pane nyama yemombe nenguruve ().
yakagara ichionekwa sechinhu chinokonzera chirwere chemwoyo, asi zvidzidzo zvakawanda hazvina kuwana chinongedzo (,,,,,).
Lamb tallow inewo mhuri yemafuta ekuchinja anonzi ruminant trans mafuta.
Kusiyana nemafuta ekufambisa anowanikwa muzvigadzirwa zvechikafu zvakagadziriswa, mafuta ekutapa kubva kune zvinopisa anotendwa kuti anopa hutano.
Anonyanya kuzivikanwa trans mafuta mune ruminants ndeye (CLA) ().
Zvichienzaniswa nedzimwe nyama dzinotyisa, dzakadai semombe uye veal, gwayana rine huwandu hwepamusoro hweCLA ().
CLA yakabatanidzwa kune dzakasiyana siyana hutano mabhenefiti, kusanganisira kudzikiswa kwemafuta emuviri, asi huwandu hukuru hwezvekuwedzera hunogona kukanganisa hutano hwemetabolism (, , ).
SUMMARY
Mapuroteni emhando yepamusoro ndiyo chikamu chikuru chekudya kwegwayana. Iyo ine zvakare huwandu hwakasiyana hwemafuta - kazhinji akazara mafuta, asiwo mashoma mashoma eCLA, ane akati wandei hutano mabhenefiti.
Vitamine uye zvicherwa
Gwayana rine hupfumi hwakawanda hwevhithamini nemaminerari akawanda, kusanganisira:
- Vhitamini B12. Zvakakosha pakuumbwa kweropa uye kushanda kwehuropi. Zvokudya zvemhuka zvakapfuma mune iyi vhitamini, nepo vegan kudya kuchishaya. Kushaikwa kunogona kukonzera anemia uye kukuvara kwetsinga.
- Selenium. Nyama inowanzova nehupfumi hwe selenium, kunyange izvi zvinoenderana nekudya kwemhuka inobva. ine mabasa akasiyana akakosha mumuviri ().
- Zinc. Zinc inowanzotorwa zvirinani kubva munyama pane kubva muzvirimwa. Iyo yakakosha mineral yakakosha pakukura uye kuumbwa kwehomoni, senge insulin uye testosterone.
- Niacin. Iyo inonziwo vhitamini B3, niacin inoita mabasa akasiyana akakosha mumuviri wako. Kusakwana kwekudya kwakabatanidzwa kune ngozi yekuwedzera yechirwere chemoyo ().
- Phosphorus. Inowanikwa mune zvakawanda zvekudya, phosphorus yakakosha pakukura nekuchengetedza muviri.
- Iron. Gwayana rakapfuma musimbi yeheme, kunyanya muchimiro chesimbi yeheme, iyo inonyanya kuwanikwa uye inobatwa zvakanyanya kupfuura isiri-heme iron inowanikwa mumiti ().
Pamusoro peizvi, gwayana rine akati wandei mamwe mavhitamini nemaminerari muhuwandu hushoma.
Sodium (munyu) inogona kunyanya kukwirira mune zvimwe zvigadzirwa zvegwayana zvakagadzikiswa, segwayana rakarapwa.
SUMMARY
Gwayana rine hupfumi hwakawanda hwevhitamini uye zvicherwa, kusanganisira vhitamini B12, iron uye zinc. Izvi zvakakosha pamabasa akasiyana-siyana emuviri.
Zvimwe zvinosanganisa nyama
Pamusoro pevhitamini nemaminerari, nyama, kusanganisira gwayana, ine akati wandei bioactive nutrients uye antioxidants inogona kukanganisa hutano:
- Creatine. yakakosha sechitubu chesimba kune tsandanyama. Izvo zvinowedzera zvinozivikanwa pakati pevanovaka muviri uye zvinogona kubatsira mukukura kwemhasuru uye kugadzirisa (,).
- Taurine. Iyo antioxidant amino acid inowanikwa muhove nenyama, asi zvakare yakaumbwa mumuviri wako. Dietary taurine inogona kubatsira mwoyo wako uye tsandanyama (, , ).
- Glutathione. Iyi antioxidant inowanikwa muhuwandu hwakawanda munyama. inonyanya kupfuma mu glutathione (, ).
- Conjugated linoleic acid (CLA). Iyi mhuri yemafuta anopisa anogona kuve neakasiyana ehutano anobatsira kana akadyiwa muhuwandu hwakajairwa kubva mukudya, segwayana, nyama yemombe, uye zvigadzirwa zvemukaka (, ).
- Cholesterol. A sterol inowanikwa mune zvakawanda zvekudya zvemhuka, chikafu checholesterol haina mhedzisiro yakakosha pamazinga echolesterol muvanhu vazhinji ().
SUMMARY
Gwayana rine akati wandei bioactive zvinhu, senge creatine, CLA uye cholesterol, iyo inogona kubatsira hutano hwako nenzira dzakasiyana siyana.
Utano hunobatsira hwegwayana
Sekupfuma kwevhitamini, zvicherwa uye mapuroteni emhando yepamusoro, gwayana rinogona kuve chinhu chakanakisa che.
Kuchengetedza tsandanyama
Nyama ndeimwe yezvakanakisa zvekudya zvemhando yepamusoro mapuroteni.
Muchokwadi, ine ese mapfumbamwe amino acid aunoda uye anoonekwa seprotein yakakwana.
Mapuroteni emhando yepamusoro akakosha kwazvo kuchengetedza tsandanyama, kunyanya muvanhu vakura.
Kusakwana mapuroteni ekudya kunogona kukurumidzisa uye kushatisa kutambisa tsandanyama zvine zera. Izvi zvinowedzera njodzi yako ye sarcopenia, mamiriro asingadikanwi anosangana neakanyanya kuderera tsandanyama ().
Sechikamu chemararamiro ane hutano uye basa rakakwana remuviri, kugara uchishandiswa kwegwayana - kana zvimwe - kunogona kubatsira kuchengetedza mhasuru.
Kuvandudzwa kwekuita kwemuviri
Gwayana haringobatsiri chete kuchengetedza tsandanyama, asi rinogonawo kuve rakakosha pakushanda kwemamhasuru.
Iine amino acid beta-alanine, iyo inoshandiswa nemuviri wako kugadzira carnosine, chinhu chinodiwa pakushanda kwetsandanyama (, ).
inowanikwa muhuwandu hwakawanda munyama, yakadai segwayana, nyama yemombe uye yenguruve.
Mazinga akakwirira e-carnosine mumhasuru dzevanhu akabatanidzwa nekuderera kuneta uye kuvandudzwa kwekuita basa (,,,).
Zvokudya zvakaderera mu beta-alanine - senge miriwo uye vegan kudya - zvinogona kuderedza carnosine mazinga mumhasuru dzako nekufamba kwenguva ().
Kune rumwe rutivi, kutora mishonga yakawanda ye beta-alanine yekuwedzera kwemavhiki e4-10 yakaratidzwa kuti inoguma nekuwedzera kwe40-80% muhuwandu hwecarnosine mumasumbu (,,,,).
Naizvozvo, kugara uchinwa gwayana - kana zvimwe zvikafu zvakapfuma mu beta-alanine - zvinogona kubatsira vatambi uye avo vanoda kukwenenzvera kuita kwavo kwemuviri.
Anemia kudzivirira
Anemia chirwere chinozivikanwa nekuderera kwemasero matsvuku eropa uye kuderera kwesimba rekutakura okisijeni yeropa rako. Zviratidzo zvikuru kuneta uye kushaya simba.
ndicho chikonzero chikuru chekushaya ropa, asi chinogona kudzivirirwa nyore nyore nemaitiro akakodzera ekudya.
Nyama ndeimwe yezvakanakisa zvekudya zvesimbi. Haisi chete ine heme iron - yakanyanya bioavailable fomu yesimbi - asiwo inowedzera kubatwa kwesimbi isiri-heme, chimiro chesimbi chinowanikwa mumiti (, , ).
Izvi zvinokonzerwa nenyama hazvinyatsonzwisiswi uye zvinonzi "nyama factor" ().
Heme iron inongowanikwa muzvokudya zvemhuka. Naizvozvo, inowanzove yakaderera mukudya kwemuriwo uye isipo mukudya kwevegan.
Izvi zvinotsanangura kuti nei vanodya miriwo vari panjodzi huru yeanemia kupfuura vanodya nyama ().
Zvichitaurwa zviri nyore, kudya nyama kungave imwe yeakanakisa nzira dzekudya kudzivirira iron kushomeka anemia.
SUMMARY
Gwayana rinogona kusimudzira kukura nekuchengetedza tsandanyama uye kuvandudza tsandanyama basa, kutsungirira uye kuita kwemuviri. Sechitubu chakapfuma chesimbi inowanikwa zvakanyanya, gwayana rinogona kubatsira kudzivirira anemia.
Hwayana uye chirwere chemoyo
Chirwere chemwoyo ndicho chikonzero chikuru chekufa kwevanhu nguva isati yakwana.
Iri iboka remamiriro ezvinhu akaipa anosanganisira mwoyo netsinga dzeropa, kusanganisira kurova kwemwoyo, sitiroko, uye BP.
Observational zvidzidzo zvakawana mhedzisiro yakasanganiswa pane kubatana pakati uye chirwere chemoyo.
Zvimwe zvidzidzo zvinowana kuwedzera kwengozi yekudya yakawanda yezvose zvakagadziriswa uye nyama isina kushandiswa, asi vamwe vanocherechedza kuwedzera kwengozi yenyama yakagadzirwa chete - kana kuti hapana zvachose (,,,,).
Hapana humbowo hwakaoma hunotsigira iyi link. Observational zvidzidzo zvinongoratidza mubatanidzwa asi hazvigone kuratidza hukama hwakananga hwechikonzero.
Dzidziso dzinoverengeka dzakarongedzerwa kutsanangura kushamwaridzana pakati pekudya kwakanyanya kwenyama uye chirwere chemoyo.
Semuenzaniso, kudya kwakanyanya kwenyama kunogona kureva kuderera kwekudya zvimwe zvekudya zvinobatsira, sehove, michero nemiriwo.
Inobatanidzwawo nemararamiro asina kunaka, zvakadai sokushayikwa kwekuita basa remuviri, kusvuta uye kudyisa (, , ).
Zvidzidzo zvizhinji zvekucherechedza zvinoedza kugadzirisa zvinhu izvi.
Dzidziso inonyanya kufarirwa ndeyekudya-moyo hypothesis. Vanhu vazhinji vanotenda kuti nyama inokonzera chirwere chemwoyo nokuti ine cholesterol yakawanda uye mafuta akazara, izvo zvinoshandura lipid profile yeropa.
Zvisinei, masayendisiti akawanda iye zvino anobvuma kuti cholesterol yezvokudya haisi ngozi yehosha yemwoyo ().
Uyezve, basa remafuta akazara mukukura kwechirwere chemoyo harina kunyatsojeka. Zvidzidzo zvakawanda hazvina kukwanisa kubatanidza mafuta akazara kune ngozi yakawanda yechirwere chemoyo (,,).
Nechega, nyama haina chero zvinokuvadza paropa rako lipid profile. Gwayana rakaonda rakaratidza kuva nemigumisiro yakafanana nenyama chena, yakadai sehuku ().
Zvisinei, unofanira kudzivisa kudya zvitsama zvikuru zvehwayana yakakangwa kana nyama yakabikwa pakupisa kukuru.
SUMMARY
Pane mibvunzo pamusoro pekuti kudya gwayana kunowedzera njodzi yechirwere chemoyo. Kudya gwayana rakaonda zvakabikwa zvine mwero pamwe kwakachengeteka uye kune utano.
Gwayana negomarara
Gomarara chirwere chinoonekwa nekusakura kwemasero. Ndicho chimwe chezvikonzero zvikuru zvekufa pasi rose.
Tsvakurudzo dzinoverengeka dzekucherechedza dzinoratidza kuti vanhu vanodya nyama tsvuku yakawanda vane ngozi yakawanda yekenza yekoloni nekufamba kwenguva (,,).
Zvisinei, hazvisi zvidzidzo zvose zvinotsigira izvi (, ).
Zvinhu zvakawanda zvinowanikwa munyama tsvuku zvinogona kuwedzera njodzi, kusanganisira heterocyclic amines ().
Heterocyclic amines ikirasi yecarcinogens inoumbwa kana nyama inoratidzwa kune yakanyanya kupisa tembiricha, senge panguva yekukangwa, kubika, kana grilling (, ).
Zvinowanikwa muhuwandu hwakanyanya munyama yakabikwa uye yakabikwa.
Zvidzidzo zvinogara zvichiratidza kuti kudya nyama yakabikwa - kana zvimwe zvekudya zveheterocyclic amines - zvinogona kuwedzera njodzi yekenza dzakasiyana-siyana, kusanganisira colon, mazamu, uye prostate (,,,,,).
Kunyange zvazvo pasina humbowo hwakajeka hwokuti kudya nyama kunokonzera kenza, zvinoratidzika kuva zvine mufungo kudzivisa kudya nyama yakawanda yakanyanyobikwa.
Kudyiwa zvine mwero nyama yakabikwa zvishoma kwakachengeteka uye kune hutano, kunyanya kana yakabikwa kana yakabikwa.
SUMMARY
Kudya nyama tsvuku yakawanda kwave kuchibatanidzwa nengozi yegomarara. Izvi zvinogona kunge zvichikonzerwa nekusvibiswa kwenyama, kunyanya izvo zvinoumba kana nyama yanyanya kubikwa.
Chinonyanya kukosha
Gwayana imhando yenyama tsvuku inobva kumakwai maduku.
Haisi chete iyo yakapfuma sosi yemhando yepamusoro mapuroteni, asi zvakare inoshamisa sosi yemavhitamini akawanda nemaminerari, anosanganisira iron, zinc uye vhitamini B12.
Nokuda kwechikonzero ichi, kushandiswa kwegwayana nguva dzose kunogona kukurudzira kukura kwemhasuru, kuchengetedza uye kushanda. Uyezve, inobatsira kudzivirira anemia.
Padivi rakashata, zvimwe zvidzidzo zvekutarisa zvakabatanidza kudyiwa kwenyama tsvuku kwakanyanya kuwedzera njodzi yekenza uye chirwere chemoyo.
Nekuda kwekusvibiswa, kushandiswa kwakanyanya kwenyama yakagadzirwa uye / kana yakabikwa zvakanyanya chikonzero chekunetseka.
Zvakadaro, kudyiwa zvine mwero kwegwayana rakaonda iro rakabikwa zvishoma rinogona kunge rakachengeteka uye rine hutano.