Zomwe Muyenera Kudziwa Zokhudza Nyama ya Turkey

Zamkati

• Amadzitamandira ndi mbiri yabwino yazakudya
• Zopindulitsa zaumoyo
• Gwero labwino la mapuloteni
• Yodzaza ndi mavitamini B
• Chuma chambiri cha mchere
• Mitundu yosinthidwa ikhoza kukhala ndi sodium wochuluka
• Momwe mungawonjezere pa zakudya zanu
• Mfundo yofunika

Turkey ndi mbalame yayikulu mbadwa ku North America. Amasakidwa kuthengo, komanso amakulira m'mafamu.

Nyama yake ndi yopatsa thanzi komanso yotchuka kwambiri padziko lonse lapansi.

Nkhaniyi ikukuuzani zonse zomwe muyenera kudziwa za Turkey, kuphatikiza zakudya zake, zopatsa mphamvu, komanso momwe mungawonjezere pa zakudya zanu.

Amadzitamandira ndi mbiri yabwino yazakudya

Turkey ili ndi michere yambiri. Magawo awiri akuda (84 magalamu) a Turkey ali ():

• Ma calories: 117
• Mapuloteni: 24 magalamu
• Mafuta: 2 magalamu
• Ma carbs: 0 magalamu
• Niacin (vitamini B3): 61% ya Daily Value (DV)
• Vitamini B6: 49% ya DV
• Vitamini B12: 29% ya DV
• Selenium: 46% ya DV
• Nthaka: 12% ya DV
• Sodiamu: 26% ya DV
• Phosphorous: 28% ya DV
• Choline: 12% ya DV
• Mankhwala enaake a: 6% ya DV
• Potaziyamu: 4% ya DV

Zakudya mu Turkey zimadalira mdulidwe. Mwachitsanzo, nyama yakuda, yomwe imapezeka m'minyewa yogwira monga miyendo kapena ntchafu, imakhala ndi mafuta ochulukirapo kuposa nyama yoyera - pomwe nyama yoyera imakhala ndi zomanga thupi pang'ono (,).

Kuphatikiza apo, khungu la Turkey limakhala ndi mafuta ambiri. Izi zikutanthauza kuti kudula ndi khungu kumakhala ndi zopatsa mphamvu komanso mafuta kuposa kudula khungu.

Mwachitsanzo, ma ouniga 3.5 (100 magalamu) a Turkey ndi khungu limanyamula ma calories 169 ndi magalamu 5.5 a mafuta, pomwe kuchuluka komweko kopanda khungu kuli ndimakilogalamu 139 ndi magalamu awiri okha a mafuta ().

Kumbukirani kuti kusiyana kwama calories ndikochepa. Komanso, mafuta angakuthandizeni kumva kuti ndinu okhuta mukadya ().

Turkey ili ndi mapuloteni ambiri ndipo imapezanso mavitamini ndi michere yambiri, makamaka mavitamini a B. Mabala opanda khungu amakhala ndi mafuta ochepa komanso ochepera kuposa omwe ali ndi khungu.

Zopindulitsa zaumoyo

Turkey ili ndi maubwino angapo azaumoyo.

Gwero labwino la mapuloteni

Turkey ndi chakudya chokhala ndi mapuloteni ambiri.

Mapuloteni ndi ofunikira pakukula kwa minofu ndi kukonza.Amapanga mawonekedwe kumaselo ndipo amathandizira kunyamula zakudya m'thupi lanu (,).

Kuphatikiza apo, chakudya chokhala ndi mapuloteni ambiri chitha kuthandizanso kuchepa thupi polimbikitsa kukhutira (,).

Magawo awiri okha (84 magalamu) amtundu wa Turkey omwe ali ndi magalamu 24 a mapuloteni - 48% ya DV ().

Kuphatikiza apo, Turkey ikhoza kukhala njira yathanzi m'malo mwa nyama yofiira, monga momwe kafukufuku wina akuwonetsera nyama yofiira ndi chiopsezo chowonjezeka cha khansa ya m'matumbo ndi matenda amtima (,,).

Komabe, kafukufuku wina akuti nyama yosinthidwa - osati nyama yofiira yokha - imasokoneza thanzi (,,).

Yodzaza ndi mavitamini B

Nyama yaku Turkey ndi gwero lolemera kwambiri la mavitamini B, kuphatikiza B3 (niacin), B6 ​​(pyridoxine), ndi B12 (cobalamin).

Magawo awiri wandiweyani (84 magalamu) a turkey pack 61% ya DV ya vitamini B3, 49% ya vitamini B6, ndi 29% ya vitamini B12 ().

Mavitamini B awa ali ndi zabwino zambiri:

• Vitamini B3 (niacin). Vitamini uyu ndiwofunikira pakupanga mphamvu zamagetsi komanso kulumikizana kwama cell ().
• Vitamini B6 (pyridoxine). Vitamini uyu amathandiza kupanga amino acid ndipo amathandizira kupanga ma neurotransmitters (16).
• Vitamini B12. B12 ndiyofunikira pakupanga DNA ndikupanga maselo ofiira ().

Kuphatikiza apo, Turkey ndi gwero labwino la mavitamini B1 (thiamine) ndi B2 (riboflavin) ().

Chuma chambiri cha mchere

Turkey yadzaza ndi selenium, zinc, ndi phosphorous.

Selenium imathandizira thupi lanu kutulutsa mahomoni a chithokomiro, omwe amawongolera kagayidwe kanu ndi kukula kwake (,).

Zinc ndi mchere wofunikira wofunikira pamitundu yambiri yamthupi, monga mawonekedwe amtundu, mapuloteni kaphatikizidwe, ndi machitidwe a enzyme (, 20).

Pomaliza, phosphorous ndiyofunikira ku thanzi lamafupa ().

Kuphatikiza apo, Turkey imapereka magnesium ndi potaziyamu pang'ono.

Turkey ndi gwero lalikulu la mapuloteni apamwamba, komanso mavitamini ambiri a B ndi mchere wambiri.

Mitundu yosinthidwa ikhoza kukhala ndi sodium wochuluka

Ngakhale kuti nyamayi ili ndi maubwino ambiri, ndikofunikira kuchepetsa zopangidwa za Turkey, chifukwa zinthuzi zimatha kunyamulidwa ndi mchere.

Mitundu yosinthidwa, monga turkey ham, soseji, ndi miyala yamtengo wapatali, imatha kukhala ndi mchere wambiri. Sodium nthawi zambiri amawonjezeredwa ngati chotetezera kapena chowonjezera chowonjezera ().

Kafukufuku akuwonetsa kuti kumwa mchere wambiri kumatha kuwonjezera chiopsezo cha khansa ya m'mimba. Komanso, kuchepetsa kumwa mchere kumatha kuchepetsa kuthamanga kwa magazi (,).

Zina mwazakudya zaku Turkey monga salami ndi pastrami zimakhala ndi 75% ya DV ya sodium pa ma ola 3.5 (100 magalamu). Gawo lomwelo la soseji ya Turkey imapitilira 60% ya DV (,,).

Poyerekeza, ma ounike 3.5 (100 magalamu) osasinthidwa, Turkey yophika imapereka 31% yokha ya DV ya sodium ().

Chifukwa chake, kuti muchepetse kudya kwanu mchere, sankhani turkey yosasinthidwa pamafomu osinthidwa.

Zakudya zopangidwa ku Turkey nthawi zambiri zimanyamula mchere wambiri. Pofuna kupewa kupitirira muyeso, sankhani Turkey osatayika.

Momwe mungawonjezere pa zakudya zanu

Mutha kuphatikiza Turkey mu zakudya zanu mosatha.

Turkey yatsopano kapena yachisanu ingagulidwe chaka chonse kuchokera ku sitolo yogulitsira kapena malo ogulitsa.

Nyamayi nthawi zambiri imawotchera mu uvuni koma imathanso kuphika pang'onopang'ono pogwiritsa ntchito ophika pang'onopang'ono kapena mphika mpaka utakhazikika.

Mutha kuziwonjezera pazakudya izi:

• Masaladi. Onjezerani kutentha kapena kuzizira kwa saladi monga mphamvu yowonjezera mapuloteni.
• Ma curries. Turkey ingagwiritsidwe ntchito m'malo mwa nkhuku mu ma curries.
• Casseroles, PA Nyama iyi imagwira bwino ntchito mu casseroles.
• Msuzi. Sikuti nyama yamtchire imangokhala ndi supu, komanso mutha kupanga katundu wanu kuchokera ku mafupa a Turkey.
• Masangweji. Phatikizani ndi zokonda zanu zomwe mumakonda komanso kufalikira, monga letesi, phwetekere, mpiru, kapena pesto.
• Burgers. Ground Turkey imatha kusakanizidwa ndi zokutira kapena ma breadcrumbs kuti apange ma burger patties.

Dziko la Turkey lingagulitsidwenso minced ndikugwiritsanso ntchito m'malo mwa ng'ombe mu mbale monga spaghetti Bolognese kapena kanyumba kanyumba.

Monga tafotokozera pamwambapa, ndibwino kuti muchepetse kudya zakudya zopangidwa ndi turkey, monga masoseji ndi nyama ya sangweji.

Turkey ndiyabwino kwambiri ndipo imatha kuwonjezeredwa mu supu, saladi, ndi casseroles. Zimapangitsanso m'malo mwa nyama yang'ombe.

Mfundo yofunika

Turkey ndi nyama yotchuka yomwe imakhala ndi mapuloteni apamwamba kwambiri, mavitamini a B, selenium, zinc, ndi phosphorous.

Itha kuthandizira mbali zosiyanasiyana zaumoyo, kuphatikiza kukula kwa minofu ndi kusamalira, chifukwa chokhala ndi michere yambiri.

Komabe, ndi bwino kupewa mitundu yosinthidwa, chifukwa iyi imakhala ndi mchere wambiri.

Mutha kuyika nyama iyi mu supu, masaladi, ma curry, ndi mbale zina zambiri.