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Shin naman alade ko naman alade ya fi koshin lafiya?
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Yana da mahimmanci mu kalli yawan nama a cikin samfurin, kazalika da adadin sukari da tsawon jerin abubuwan sinadaran.
Idan muna tunani sarrafa abinci, samfurori irin su pizzas da aka riga aka dafa, soyayyen Faransa ko abubuwan sha masu laushi suna zuwa da sauri. Amma, idan muka bar nau'in abin da ake kira 'abinci na tagulla', har yanzu muna samun abinci mai yawa da aka sarrafa duk da cewa ba mu tsammanin suna da farko.
Ofaya daga cikin waɗannan misalai shine yankewar sanyi, samfurin da 'mun ɗauka da ƙima' kuma, ba shakka, ana sarrafa shi. A cikin waɗannan mun sami na yau da kullun York naman alade da kuma kayan lambu na turkey. Shin, su, abinci ne mai lafiya? Da farko, yana da mahimmanci a san abin da aka ƙera waɗannan abincin. York ham, wanda bisa ƙa'ida ana kiranta naman alade, yayi sharhi Laura I. Arranz, likita a cikin abinci mai gina jiki, mai harhaɗa magunguna da ƙwaƙƙwaran abinci, wanda shine asalin nama na ƙafar baya na alade wanda aka yiwa maganin zafin zafi.
A cikin naman alade da aka dafa, in ji ƙwararrun, samfuran guda biyu sun bambanta: kafada dafaffe, "wanda yake daidai da naman da aka dafa amma daga gaban ƙafar alade" da kuma yankakken naman alade da aka dafa, don haka mai suna "lokacin da aka ƙera samfurin tare da cakuda naman alade tare da tauraro (tauraro)".
Shin turkey yana da lafiya?
Idan muna magana game da naman turkey mai sanyi, mai bayanin abinci-mai gina jiki María Eugenia Fernández (@ m.eugenianutri) cewa muna sake fuskantar samfurin sarrafa nama wanda, a wannan karon, tushe shine naman turkey, «nau'in fararen nama tare da babban abun ciki na furotin da ƙananan mai.
Lokacin zabar zaɓin mafi koshin lafiya, babban shawarar Laura I. Arranz ita ce duba alamar da ke wanda ake kira ham ko turkey kuma ba 'nama mai sanyi ba ...', saboda a wannan yanayin zai zama samfurin da aka sarrafa, ƙarancin furotin kuma tare da ƙarin carbohydrates. Hakanan, yana aririce ku da ku zaɓi wanda ke da gajeriyar jerin abubuwan da ake iya amfani da su. "A yadda aka saba suna da wani ƙari don sauƙaƙe kiyayewa, amma mafi ƙarancin hakan", in ji shi. A nata ɓangaren, María Eugenia Fernández ta ba da shawarar cewa yawan sukari a cikin samfurin ya yi ƙasa (ƙasa da 1,5%) kuma yawan naman da ke cikin samfurin ya kasance tsakanin 80-90%.
Gabaɗaya, Laura I. Arranz yayi sharhi cewa kada mu yawaita cin irin wannan samfurin, «zuwa rashin fitar da sarari daga sauran sabbin furotin kamar kwai ko kadan da aka sarrafa kamar cuku”. Hakanan, idan muka yi magana game da zabar tsakanin sigar 'al'ada' ko sigar tare da 'tufafi' (kamar kyawawan ganye), Shawarar María Eugenia Fernández ita ce "don ƙara ɗanɗanon kanmu kuma mu sayi samfurin a matsayin ƙasa da sarrafa shi sosai" , kamar yadda Ya yi sharhi cewa sutura sau da yawa yana nuna ƙananan samfuran inganci da kuma kyakkyawan jerin abubuwan ƙari. Arranz ya kara da cewa a cikin takamaiman yanayin yanke sanyi na 'braised', galibi kawai abin da suke haɗawa shine ƙari "nau'in ɗanɗano" kuma samfurin ba a yi masa ba.
York ko Serrano ham
Don ƙarewa, ƙwararrun duka suna tattaunawa akan ko zaɓi ne mafi kyau don zaɓar nau'in tsiran tsiran alade, kamar waɗanda aka bincika anan, ko tsiran alade da aka warkar, kamar naman alade na Serrano. Fernández ya ce duka zaɓuɓɓuka suna da ribobi da fursunoni. "Tare da tsiran alade da aka warke muna tabbatar da cewa albarkatun nama ne, amma sun fi girma a sodium. Crudes, a daya bangaren, suna da yawa additives. A nasa bangaren, Arranz ya nuna cewa "su ne irin wannan zabin"; Serrano naman alade da loin na iya zama mai raɗaɗi sosai idan ba mu ci kitsen ba, "amma suna iya samun ɗan gishiri kaɗan kuma babu wani zaɓi mai ƙarancin gishiri, kamar yadda akwai cikin kayan dafaffe." A matsayin wurin rufewa, yana da matukar muhimmanci a yi la'akari da abin da aka dauka, kuma ya kamata ya kasance tsakanin 30 da 50 grams. "Har ila yau yana da kyau a hada su da sauran abinci, musamman kayan lambu, irin su tumatir ko avocado," in ji shi.