Fat Content of Lean da kuma Ƙari Lean Kudancin Ƙudan zuma Ya nuna
Naman sa shine muhimmin tushen furotin, zinc, iron, selenium (antioxidant), da bitamin B12. Amma kuma ita ce daya daga cikin manyan kayan mai da ke cikin abincinmu-tunanin dukkanin mutanen da ke cikin kwata-kwata, steaks, meatloaves, meatballs, red-meat chilis, da kuma kudan zuma masu zafi karnuka mu ci a cikin shekara. Yikes.
Abin takaici, an sayar da naman sa akan wasu hanyoyi daban-daban a cikin kullun da ke cikin kantin sayar da kayan kasuwancin da ke ba da wasu nau'ikan nau'in nau'i mai yaduwa.
Idan kuna so amfanin amfanin naman sa, amma tare da kitsen mai da cholesterol, ya kamata ku fita don cike da nama da haɗin nama. Amma kada a yaudare ku a tunanin cewa kuna cin abinci maras mai kyau ta hanyar "jingina." Ba ka; kana kawai ragewa ka mai cin nama .
Fahimtar Labarun Lean
A kan kowane kunshin naman sa naman alade, zaku ga "laan," wanda shine rabo daga nama mai laushi ga nama mai naman irin wannan nau'in nama na nama. Tsarin zai fara a ranar 73/27 (mafi girma) kuma yana zuwa 96/4 (mafi ƙarancin). Ana danganta wannan maƙalar ta hanyar rarraba girasar mai da kowane jimillar ta hanyar jimlar jimla ta kowace hidima sa'annan yana ninka ta hanyar 100, wanda sannan ya ƙayyade yawan mai. Alal misali, idan kunshin naman sa naman yana da nau'i na nau'in kilo 30 na nama da jimillar kuma jimlar jimlar ta kowace shekara ta kasance 120, naman zai zama 75/25 (durƙushe ga mai). Don yin la'akari da "tsinkaya" nama dole ne a sami rabo daga 92/8 ko mafi girma, kuma karin haɗin zai zama 96/4.
Abin da ke faruwa
Yi amfani da naman naman alade, wanda, a cewar USDA, an bayyana cewa yana dauke da nauyin nau'i 10 na mai, wanda ke nufin cewa kashi 90 cikin dari ne, ba daidai ba? Haka ne, amma akwai kama: kashi yana nufin nauyin nauyin, ba yawan adadin calories daga mai. Wannan yana iya zama a bayyane ga wasu, amma mutane da yawa basu san wannan ba, ko akalla ba suyi tunanin ta ba.
Abin da wannan ke nufi, bisa ga USDA, shine nau'in huɗun daji na naman sa (kashi 90 bisa dari, kashi 10 na mai) yana da adadin calories 199, tare da 11g na mai. Ganin cewa akwai calories tara a cikin kowane nau'in mai, 99 daga waɗannan adadin kuzari, ko kusan rabin su, sun fito ne daga mai. Hakazalika, nau'o'in nama na nama (kashi 95 bisa dari, kashi 5 bisa dari) yana da adadin calories 155, tare da 5.6 g na mai, ko kashi ɗaya bisa uku na adadin kuzari duka.
Amma don sanya wannan a cikin wani hangen nesa, kwasho hudu na kasa (wanda shine kashi 80 cikin 100 na maida da kashi 20 cikin dari), mafi yawan amfani da hamburgers, chili, da meatballs, yana dauke da adadin kuzari 287 da 22.6 g mai, wanda ya hada da kashi 71 cikin dari kalori.
Abin da Wannan Yana Ma'anar Mu
Tambayar ita ce, wannan al'amari ne? Jimlar yawan adadin kuzari a wannan aikin jita-jita guda hudu ba abin da yake mummunar ba, musamman ma idan kuna ci da calories 2,000 a rana. Kodayake babu kyauta da aka ba da shawarar abincin abincin ga mai, yana wakiltar kimanin kashi 30 na samar da abinci ga wadanda ke cin abinci na cin abinci na 2,000. Amma sanya wannan jumma hudu na chuck a cikin Bun da cuku, naman alade, da wasu nauyin mayo, sa'an nan kuma jefa a cikin wasu fries, da waɗannan adadin kuzari, tare da ƙididdigar ƙima, za su kara da sauri, tare da ku fiye da calories 1000 don kawai daya abinci.
Idan kana so ka nutse hakorarka a cikin hamburger mai juyayi, sai ka ci gaba, amma zaka iya yin la'akari da ƙananan fatattun irin su tumatir, da albasa albasa albasa , barkono, letas, da mustard.