Konke Odinga Ukukwazi NgeTurkey Meat

-Delile

• Iqhosha ngephrofayili yokudla okunomsoco
• Izinzuzo zezempilo ezingaba khona
• Umthombo onempilo wamaprotheni
• Igcwele amavithamini B
• Umthombo ocebile wamaminerali
• Izinhlobo ezicutshunguliwe zingaba ne-sodium eningi
• Ungayifaka kanjani ekudleni kwakho
• Okubalulekile

I-turkey iyinyoni enkulu edabuka eNyakatho Melika. Iyazingelwa endle, futhi ikhuliswe emapulazini.

Inyama yayo inomsoco kakhulu futhi ingumthombo wamaprotheni odumile odliwayo emhlabeni jikelele.

Le ndatshana ikutshela konke odinga ukukwazi nge-turkey, kufaka phakathi umsoco wayo, ama-calories, nokuthi ungayifaka kanjani ekudleni kwakho.

Iqhosha ngephrofayili yokudla okunomsoco

I-Turkey icebile ngomsoco. Izingcezu ezimbili ezijiyile (ama-gramu angama-84) we-turkey aqukethe ():

• Amakholori: 117
• Amaprotheni: 24 amagremu
• Amafutha: 2 amagremu
• AmaCarbs: 0 amagremu
• I-Niacin (uvithamini B3): I-61% ye-Daily Value (DV)
• Uvithamini B6: U-49% we-DV
• Uvithamini B12: U-29% we-DV
• Selenium: U-46% we-DV
• Izinki: U-12% we-DV
• I-Sodium: Amaphesenti angama-26 e-DV
• I-Phosphorus: Ama-28% we-DV
• Choline: U-12% we-DV
• Magnesium: U-6% we-DV
• Potassium: 4% we-DV

Izakhamzimba eziseTurkey zixhomeke ekusikeni. Isibonelo, inyama emnyama, etholakala emisipheni esebenzayo efana nemilenze noma amathanga, ivame ukuba namafutha amaningi namakhalori kunenyama emhlophe - kanti inyama emhlophe iqukethe amaprotheni athe xaxa (,).

Ngaphezu kwalokho, isikhumba se-turkey sinamafutha amaningi. Lokhu kusho ukuthi ukusikeka ngesikhumba kunama-khalori amaningi namafutha kunokusikwa okungenasikhumba.

Isibonelo, ama-ounces angu-3.5 (amagremu ayi-100) we-turkey anepakethe lesikhumba ama-calories ayi-169 kanye no-5.5 gram wamafutha, kanti inani elifanayo ngaphandle kwesikhumba linama-calories angu-139 nama-2 gram nje amafutha ().

Khumbula ukuthi umehluko kuma-calories mncane. Ngaphezu kwalokho, amafutha angakusiza uzizwe ugcwele emva kokudla ().

I-Turkey icebile ngamaprotheni futhi ingumthombo omuhle kakhulu wamavithamini namaminerali amaningi, ikakhulukazi amavithamini e-B. Ukusikeka okungenasikhumba kunama-khalori ambalwa namafutha amancane kunalawo anesikhumba.

Izinzuzo zezempilo ezingaba khona

I-Turkey inezinzuzo eziningana ezingaba khona zezempilo.

Umthombo onempilo wamaprotheni

I-Turkey iwukudla okunothe ngamaprotheni.

Amaprotheni abalulekile ekukhuleni nasekugcinweni kwemisipha. Inika ukwakheka kwamaseli futhi isiza ukuhambisa izakhamzimba emzimbeni wakho (,).

Ngokwengeziwe, ukudla okunamaprotheni amaningi kungaxhasa nokulahleka kwesisindo ngokukhuthaza imizwa yokugcwala (,).

Izingcezu ezi-2 eziwugqinsi (ama-gramu angama-84) we-turkey pack ezingama-24 amagremu wamaprotheni - ama-48% we-DV () amangalisayo.

Ngaphezu kwalokho, iTurkey ingaba yindlela enempilo kunenyama ebomvu, njengoba ezinye izifundo zokuhlola zihlanganisa inyama ebomvu nengozi eyengeziwe yomdlavuza wekolon nesifo senhliziyo (,,).

Kodwa-ke, olunye ucwaningo luthi inyama esetshenzisiwe - hhayi inyama ebomvu uqobo - inomphumela omubi kwezempilo (,,).

Igcwele amavithamini B

Inyama yaseTurkey ingumthombo ocebile ikakhulukazi wamavithamini B, kufaka phakathi i-B3 (niacin), i-B6 (pyridoxine), ne-B12 (i-cobalamin).

Izilayi ezimbili ezijiyile (ama-gramu angama-84) we-turkey pack 61% ye-DV ye-vitamin B3, 49% ye-vitamin B6, ne-29% ye-vitamin B12 ().

Lawa mavithamini B anezinzuzo eziningi:

• Uvithamini B3 (niacin). Le vithamini ibalulekile ekukhiqizeni amandla asebenzayo kanye nokuxhumana kwamaseli ().
• Uvithamini B6 (pyridoxine). Le vithamini isekela ukwakheka kwe-amino acid futhi isiza ukukhiqiza ama-neurotransmitters (16).
• Uvithamini B12. I-B12 ibalulekile ekukhiqizeni i-DNA nokwakhiwa kwamangqamuzana egazi abomvu ().

Ngaphezu kwalokho, i-turkey ingumthombo omuhle we-folate namavithamini B1 (thiamine) no-B2 (riboflavin) ().

Umthombo ocebile wamaminerali

I-Turkey ilayishwe i-selenium, i-zinc ne-phosphorus.

I-Selenium isiza umzimba wakho ukukhiqiza ama-hormone e-thyroid, alawula imetabolism yakho nezinga lokukhula (,).

I-Zinc iyiminerali ebalulekile edingekayo ezinkambisweni eziningi zomzimba ezahlukahlukene, njengokuveza kwezakhi zofuzo, ukuhlanganiswa kwamaprotheni, kanye nokuphendula kwe-enzyme (, 20).

Ekugcineni, i-phosphorus ibalulekile empilweni yethambo ().

Ngokwengeziwe, i-turkey inikeza inani elincane le-magnesium ne-potassium.

I-Turkey ingumthombo omuhle wamaprotheni asezingeni eliphakeme, kanye namavithamini amaningi we-B namaminerali amaningana.

Izinhlobo ezicutshunguliwe zingaba ne-sodium eningi

Yize le nyama inezinzuzo eziningi, kubalulekile ukukhawulela imikhiqizo ye-turkey esetshenzisiwe, njengoba lezi zinto zingalayishwa ngosawoti.

Izinhlobo ezicutshungulwayo, njenge-turkey ham, amasoseji, nama-nuggets, kungahle kube nosawoti omningi. I-Sodium ivame ukungezwa njengesithambisi sokulondoloza noma se-flavour ().

Ucwaningo lukhombisa ukuthi ukusebenzisa usawoti omningi kungandisa amathuba okuba nomdlavuza wesisu. Ngakolunye uhlangothi, ukunciphisa ukungenisa usawoti kunganciphisa umfutho wegazi ophezulu (,).

Eminye imikhiqizo eyenziwe nge-turkey efana ne-salami ne-pastrami ibamba ama-75% we-DV ye-sodium ngama-ounces angu-100 (100 amagremu). Ingxenye efanayo yokunikezwa kwesoseji ye-turkey ngaphezulu kwe-60% ye-DV (,,).

Ngokuqhathanisa, ama-oun angu-3.5 (amagremu ayi-100) we-turkey engasetshenziswanga, ephekiwe ihlinzeka ngama-31% kuphela we-DV ye-sodium ().

Ngakho-ke, ukuze unciphise ukudla kwakho usawoti, khetha i-turkey engacutshungulwanga ngaphezu kwamafomu asetshenzwe.

Imikhiqizo ye-turkey esetshenzisiwe ivame ukupakisha usawoti omningi ngokweqile. Ukugwema ukusebenzisa ngokweqile, khetha i-turkey engacutshungulwanga.

Ungayifaka kanjani ekudleni kwakho

Ungafaka i-turkey ekudleni kwakho ngezindlela ezingapheli.

I-turkey entsha noma efriziwe ingathengwa unyaka wonke esitolo sakho sendawo noma esitolo senyama.

Le nyama ivame ukosa kuhhavini kodwa futhi ingaphekwa kancane kusetshenziswa imbiza epheka kancane noma imbiza kuze kube yithenda.

Ungayifaka ezitsheni ezilandelayo:

• Amasaladi. Yengeze kushise noma kubande kumasaladi njengokuqinisa okuhle kwamaprotheni.
• Ama-Curries. I-Turkey ingasetshenziswa esikhundleni senkukhu kuma-curries.
• I-Casseroles. Le nyama isebenza kahle kuma-casseroles.
• Isobho. Ayigcini nje ngokuba inyama ye-turkey kumasobho, kepha futhi ungazenzela isitoko sakho ngamathambo e-turkey.
• Amasangweji. Hlanganisa nokokhela kwakho okuthandayo nokusabalala, okufana nelethisi, utamatisi, lwesinaphi, noma i-pesto.
• AmaBurgers. I-Ground turkey ingaxubaniswa nokuhlohla noma izinkwa zesinkwa ukwenza ama-burger patties.

I-Turkey nayo ingathengwa igayiwe futhi isetshenziselwe ukubuyisela inyama yenkomo ezitsheni ezifana ne-spaghetti Bolognese noma i-cottage pie.

Njengoba kushiwo ngenhla, kungcono ukunciphisa ukudla kwakho kwemikhiqizo ye-turkey esetshenzisiwe, njengamasoseji nenyama yesamishi.

I-Turkey iyasebenziseka ngendlela emangalisayo futhi ingangezwa kumasobho, amasaladi, naku-casseroles. Iphinde yenze indawo enhle yenkomo yomhlabathi.

Okubalulekile

I-Turkey iyinyama edumile ene-protein esezingeni eliphakeme, amavithamini B, i-selenium, i-zinc ne-phosphorus.

Kungasekela izici ezahlukahlukene zezempilo, kufaka phakathi ukukhula kwemisipha nokunakekelwa, ngenxa yokutholakala kokunothile kwezakhi zomzimba.

Kodwa-ke, kungcono ukugwema izinhlobo ezicutshunguliwe, ngoba lezi zinosawoti omningi.

Ungayifaka kalula le nyama kumasobho, amasaladi, ama-curry, nakwezinye izitsha eziningi.