Konke ekufuneka uyazi ngeTurkey Meat

Umxholo

• Uqhayisa ngeprofayili enomdla
• Izibonelelo zempilo ezinokubakho
• Umthombo ophilileyo weprotheni
• Igcwele iivithamini B
• Umthombo otyebileyo wezimbiwa
• Iindidi ezenziweyo zinokuba phezulu kwi-sodium
• Uyongeza njani kwindlela otya ngayo
• Umgca wezantsi

I-turkey yintaka enkulu yemveli eMntla Melika. Iyazingelwa endle, kwaye ikhuliswe nakwiifama.

Inyama yayo inesondlo kakhulu kwaye iyindawo ethandwayo yeprotini esetyenziswa kwihlabathi liphela.

Eli nqaku likuxelela konke okufuneka ukwazi nge-turkey, kubandakanya isondlo sayo, iikhalori, kunye nendlela yokongeza kwisidlo sakho.

Uqhayisa ngeprofayili enomdla

I-Turkey ityebile ngezondlo. Amacwecwe amabini atyebileyo (i-84 gram) ye-turkey aqukethe ():

• Iikhalori: 117
• Iprotheni: Iigrama ezingama-24
• Amafutha: 2 iigrem
• IiCarbs: 0 iigramu
• I-Niacin (ivithamini B3): Iipesenti ezingama-61 zeXabiso leMihla ngemihla (DV)
• Vitamin B6: I-49% ye-DV
• Vitamin B12: I-29% ye-DV
• Selenium: I-46% ye-DV
• Zinc: I-12% ye-DV
• Isodium: Iipesenti ezingama-26 ze-DV
• Iphosphorus: I-28% ye-DV
• Choline: I-12% ye-DV
• Magnesium: I-6% ye-DV
• Potassium: I-4% ye-DV

Izondlo eTurkey zixhomekeke kunqunyulwe. Umzekelo, inyama emnyama, efumaneka kwimisipha esebenzayo njengemilenze okanye amathanga, ikholisa ukuba namafutha amaninzi kunye neekhalori kunenyama emhlophe - kanti inyama emhlophe ineprotein ethe kratya (,).

Ngapha koko, ulusu lwe-turkey lunamafutha amaninzi. Oku kuthetha ukuba ukusika kwesikhumba kwiikhalori kunye namafutha kunokusikwa kwesikhumba.

Umzekelo, ii-ounces ezi-3.5 (i-100 yeigram) ze-turkey enesikhumba ipakisha iikhalori ezili-169 kunye ne-5.5 gram yamafutha, ngelixa inani elifanayo ngaphandle kwesikhumba lineekhalori ezili-139 kunye nee-2 gram zamafutha ().

Gcina ukhumbula ukuba umahluko kwiikhalori zincinci. Ngaphezulu, amanqatha anokukunceda uzive ugcwele emva kokutya ().

I-Turkey ityebile ngeprotein kunye nomthombo ogqwesileyo weevithamini kunye neeminerals, ngakumbi iivithamini ze-B. Ukusika ngaphandle kolusu kuneekhalori ezimbalwa kunye namafutha amancinci kunalawo anolusu.

Izibonelelo zempilo ezinokubakho

I-Turkey inezibonelelo ezininzi ezinokubakho kwezempilo.

Umthombo ophilileyo weprotheni

I-Turkey kukutya okune-protein eninzi.

Iprotein ibalulekile ekukhuleni kwemisipha kunye nokugcinwa.Inika ukwakheka kweeseli kwaye inceda ukuhambisa izondlo emzimbeni wakho (,).

Ukongeza, ukutya okuneproteni ephezulu kunokuxhasa ukulahleka kwesisindo ngokukhuthaza iimvakalelo zokugcwala (,).

Izilayi ezi-2 ezishinyeneyo (i-84 gram) zepakethi ye-turkey ezingama-24 gram zeprotheyini-enomtsalane engama-48% eDV ().

Ngaphezu koko, i-turkey inokuba yindlela esempilweni kunenyama ebomvu, njengoko ezinye izifundo zokujonga zinxulumana nenyama ebomvu kumngcipheko womhlaza wekolon kunye nesifo sentliziyo (,,).

Nangona kunjalo, olunye uphando lubanga ukuba inyama eqhutyiweyo- ayisiyiyo inyama ebomvu uqobo-inefuthe elibi kwimpilo (,,).

Igcwele iivithamini B

Inyama yaseTurkey ingumthombo otyebileyo weevithamini ze-B, kubandakanya iB3 (niacin), B6 ​​(pyridoxine), kunye neB12 (cobalamin).

Amacwecwe amabini atyebileyo (i-84 iigrem) ye-turkey pack 61% ye-DV ye-vitamin B3, 49% ye-vitamin B6, kunye ne-29% ye-vitamin B12 ().

Ezi vithamini B zinezibonelelo ezininzi:

• Vitamin B3 (niacin). Le vithamini ibalulekile kwimveliso yamandla efanelekileyo kunye nonxibelelwano lweseli ().
• Vitamin B6 (pyridoxine). Le vithamini ixhasa ukwenziwa kwe-amino acid kwaye inceda ukuvelisa ii-neurotransmitters (16).
• Vitamin B12. I-B12 ibalulekile kwimveliso ye-DNA kunye nokwenziwa kweeseli ezibomvu zegazi ().

Ngapha koko, i-turkey ngumthombo olungileyo we-folate kunye neevithamini B1 (thiamine) kunye ne-B2 (riboflavin) ().

Umthombo otyebileyo wezimbiwa

I-Turkey ilayishwe nge-selenium, zinc kunye ne-phosphorus.

I-Selenium inceda umzimba wakho ukuvelisa iihomoni ze-thyroid, ezilawula imetabolism kunye nenqanaba lokukhula (,).

I-Zinc iyimfuneko yamaminerali efunekayo kwiinkqubo ezahlukeneyo zomzimba, ezifana nokubonakaliswa kohlobo, ukuhlanganiswa kweprotheni kunye nokuphendula kwe-enzyme (, 20).

Okokugqibela, i-phosphorus ibalulekile kwimpilo yethambo ().

Ukongeza, i-turkey ibonelela ngesixa esincinci se-magnesium kunye ne-potassium.

I-Turkey ngumthombo omkhulu weprotein esemgangathweni, kunye neevithamini ezininzi ze-B kunye neeminerali ezininzi.

Iindidi ezenziweyo zinokuba phezulu kwi-sodium

Nangona le nyama inezibonelelo ezininzi, kubalulekile ukunciphisa iimveliso ze-turkey ezicwangcisiweyo, njengoko ezi zinto zinokulayishwa ngetyuwa.

Iindidi ezigqityiweyo, ezinje nge-turkey ham, iisoseji, kunye neenuggets, zinokugcina ityuwa eninzi. Isodiyam idla ngokudityaniswa njengesixhobo sokulondoloza okanye sokunyusa incasa ().

Uphando lubonisa ukuba ukusebenzisa ityuwa engaphezulu kunokunyusa umngcipheko womhlaza wesisu. Kwelinye icala, ukunciphisa ityuwa yakho kunokunciphisa uxinzelelo lwegazi (,).

Ezinye iimveliso ze-turkey ezinje nge-salami kunye ne-pastrami zibambe ukuya kwi-75% ye-DV yesodiyamu nge-ounces eziyi-3.5 (100 grams). Isahlulo esinye se-turkey sausage sibonelela ngaphezulu kwe-60% ye-DV (,,).

Xa kuthelekiswa, ii-ounces eziyi-3.5 (i-100 g) ye-unprocessed, i-turkey ephekiweyo inika nje i-31% ye-DV yesodiyam ().

Ke ngoko, ukunciphisa ukungenisa ityuwa, khetha i-turkey engacwangciswanga kwiifom ezenziweyo.

Ukuveliswa kweemveliso zeTurkey zihlala zipakisha izixa zetyuwa. Ukuthintela ukugqithisa, khetha i-turkey engacwangciswanga.

Uyongeza njani kwindlela otya ngayo

Ungabandakanya i-turkey kwindlela otya ngayo ngeendlela ezingapheliyo.

I-turkey entsha okanye efriziwe inokuthengwa unyaka wonke kwivenkile yakho yendawo yokutya okanye kwivenkile yokuthengisa.

Le nyama ihlala igcadiwe ehovini kodwa inokupheka kancinci kusetyenziswa umpheki ocothayo okanye imbiza yokosa de ibe yithenda.

Ungayongeza kwezi zitya zilandelayo:

• Isaladi. Yongeza kushushu okanye kubanda kwiisaladi njengeprotein yokuqinisa.
• Iikheri. I-Turkey ingasetyenziswa endaweni yenkuku kwii curry.
• IiCasseroles. Le nyama isebenza ngokugqibeleleyo kwii-casseroles.
• Iisobho. Ayisiyonyama enkulu kuphela kwisuphu, kodwa unokwenza isitokhwe sakho kumathambo e-turkey.
• Iisendwitshi. Hlanganisa kunye neentlobo zakho ezizithandayo kunye nokusabalala, njenge-lettuce, utamatisi, isardard, okanye i-pesto.
• IBurgers. Umhlaba we-turkey unokuxutywa kunye nokufaka izinto okanye isonka esenziwe ngesonka ukwenza i-burger patties.

I-Turkey nayo inokuthengwa i-minced kwaye isetyenziselwe ukubuyisela inyama yenkomo kwiitya ezifana ne-spaghetti Bolognese okanye i-cottage pie.

Njengoko sele kutshiwo apha ngasentla, kungcono ukuba unciphise ukungenisa kwakho iimveliso ze-turkey, ezinjengeesoseji kunye nenyama yesandwich.

I-Turkey iyasebenziseka ngendlela engummangaliso kwaye inokongezwa kwiisuphu, iisaladi kunye nee-casseroles. Kwakhona kwenza indawo enkulu yenkomo yomhlaba.

Umgca wezantsi

I-Turkey yinyama ethandwayo ene-protein ekumgangatho ophezulu, iivithamini ze-B, i-selenium, i-zinc kunye ne-phosphorus.

Inokuxhasa imiba eyahlukeneyo yezempilo, kubandakanya ukukhula kwemisipha kunye nokugcinwa kwayo, ngenxa yokutya okunezondlo.

Nangona kunjalo, kungcono ukunqanda iintlobo ezenziweyo, njengoko ezi zinetyuwa eninzi.

Ungayifaka ngokulula le nyama kwiisuphu, iisaladi, iicherry, nezinye izitya ezininzi.