Inkukhu yesibindi ingumkhiqizo owaziwayo futhi othandwa abantu abaningi. Umthombo ogcwele wamavithamini, amaminerali kanye nama-amino acids. Ngaphezu kwalokho, lo mkhiqizo unezindlela eziningi zokupheka, ngakho-ke isibindi sezinkukhu asizuzisi kuphela, kodwa sinomnandi.
Izinzuzo kanye nokulimala kwenkukhu yesibindi
Inkukhu yesibindi iyasiza futhi iyadingeka uma kungenakho ukungena kwe-vitamin B2, ngisho nalapho idla izitsha ezivela kuyo kuphela kanye noma kabili ngenyanga, izinga le-B2 emzimbeni lizophola ngokugcwele. Lokhu kubalulekile, ngoba i-vitamin B2 isisiza ukukhiqiza i-hemoglobin ngokushesha futhi ithole insimbi engcono. Isibindi senkukhu sine-iodine ne- selenium , esithinta uma kunezinkinga nge-gland yegciwane.
Inkukhu yesibindi ingumkhiqizo omuhle kakhulu wokudla, ngoba iqukethe ithusi nensimbi ngendlela ephilayo esebenzayo, ukuze kutholakale kalula ukudla. Iqukethe inani elikhulu lamaminerali namavithamini, kuyilapho izinga lamafutha lingama-4-6% kuphela.
Masicabangele ngokuningiliziwe ukwakheka kwesibindi sesibindi:
- okuqukethwe kwekhalori kuxhomeke ngokuphelele endleleni yokulungiselela: i-100 g yenkukhu eluhlaza yenkukhu iqukethe ama-kcal angu-119, ne-fried-172 kcal. Kulabo abahlala ekudleni, ukupheka inkukhu yesibindi kungcono emafutheni omnqumo, bese okuqukethwe kwekhalori kuyoba phansi;
- amaprotheni - 24 g nge-100 g yemkhiqizo, lokhu kungxenye yesigamu sokubaluleka kwansuku zonke kwama-amino acid kumuntu;
- amanzi - 70 g;
- amafutha - 6 g;
- ama-carbohydrate - 1.5 g kuphela;
- amavithamini: 100 g iqukethe ingxenye yesilinganiso se-vitamin C, nsuku zonke, eqinisa futhi ishukumise isimiso somzimba sokuvikela omzimba, cishe amavithamini A asemini nsuku zonke, okudingekayo ekunakekeni kwe-eye neyethambo, i-choline, i-vitamin E, i-PP, kanye namavithamini amaningi e-B;
- ama-microelements - potassium (290 mg), i-phosphorus (270 mg), isulfure (205 mg), i-sodium (90 mg), i- magnesium (24 mg), i-iron (17 mg), i-calcium (15 mg), i-zinc (6.5 mg) ithusi (385 μg), i-molybdenum (60 μg), i-selenium (55 μg), kanye ne-chromium, i-cobalt, i-manganese.
Naphezu kwezakhiwo zayo ezinhle kakhulu kanye nokwakhiwa kwezinto eziphilayo ezicebile, isibindi sezinkukhu singenza umonakalo esikhundleni sokuhle.
Ngakho-ke, kunconywa ukuba ucabangele ukuphikisana nokusetshenziswa kwenkukhu kwesibindi ezimweni ezilandelayo:
- ngezilonda nezifo zezinso;
- ezifweni ze-pancreas (pancreatitis);
- ne-cholesterol ephakeme ne-atherosclerosis.
Ukuze uthole inzuzo enkulu kunesibindi sesibindi, uma uthenga, kufanele uqaphele indlela ebukeka ngayo. Isibindi esithengiwe kufanele sibe nombala omnyama obomvu, sibe nomswakama obushelelezi nge-sheen ephoqayo, ngaphandle kwemifino namagqabha ebusweni. Isibindi esinjalo kuphela esisha futhi esifanele ukupheka.
Inkukhu yesibindi nesisindo
Kulabo abalandela ukuma kwabo, kulawula ukudla nokudla kwekhalori, isibindi senkukhu siwumkhiqizo owusizo, ngoba siwumthombo wama-amino acids abalulekile. Ihlanganisa amaprotheni abalulekile emzimbeni wethu, njenge-lysine, tryptophan ne-methionine.
Ngezidlo ezincane zekhalori, izitsha zesibindi sebindi, ikakhulukazi ziphekwe, ziphekwe futhi ziphekwe, ziyisikhathi sekusasa esihle kakhulu, ngoba amandla ayo amanani aphansi kakhulu kuneminye imikhiqizo yenyama, kuphela ngo-137 kcal. Ngokuhlanganiswa nemifino kanye nohlamvu olugcwele, lezi izitsha ziyoba umthombo ogcwele wezakhi ezidingekayo emzimbeni.
Izitsha eziwusizo ezivela esibindi senkukhu kubo bonke abathintekayo ezemidlalo, njengoba bekuvumela ukuba ubuyisele amandla ngokushesha futhi ulawule ukulinganiswa kwamaminerali omzimba. Uma ubheka ukudla okuphansi-carb, kunconywa ukuthi ufake phakathi kwezidlo zokudla kusuka enkukhu isibindi 1-2 izikhathi ngesonto.