Zvese zvaunoda Kuti Uzive Nezve Turkey Meat

Zvemukati

• Inozvirumbidza inoshamisa zvinovaka muviri chimiro
• Zvichida hutano hunobatsira
• Hutano sosi yeprotein
• Yakazara nemaB mavitamini
• Yakafuma sosi yezvicherwa
• Mhando dzakagadziriswa dzinogona kunge dzakakwirira mune sodium
• Ungawedzera sei kune chako chikafu
• Chinokosha

Iyo turkey ishiri hombe yakaberekerwa kuNorth America. Inovhimwa musango, pamwe nekurerwa mumapurazi.

Nyama yayo ine hutano hwakanyanya uye yakakurumbira mapuroteni sosi inodyiwa kutenderera pasirese.

Ichi chinyorwa chinokuudza iwe zvese zvaunoda kuti uzive nezve turkey, kusanganisira ayo hutano, macalorie, uye kuti ungaiwedzera sei mune yako yekudya.

Inozvirumbidza inoshamisa zvinovaka muviri chimiro

Turkey yakafuma mune zvinovaka muviri. Zvidimbu zviviri zvakakora (84 gramu) zveTurkey zvine ():

• Makorori: 117
• Mapuroteni: 24 magiramu
• Mafuta: 2 magiramu
• Carbs: 0 magiramu
• Niacin (vitamini B3): 61% yeiyo Zuva Nezuva Kukosha (DV)
• Vhitamini B6: 49% yeiyo DV
• Vhitamini B12: 29% yeiyo DV
• Selenium: 46% yeiyo DV
• Zinc: 12% yeiyo DV
• Sodium: 26% yeiyo DV
• Phosphorus: 28% yeiyo DV
• Choline: 12% yeiyo DV
• Magnesium: 6% yeiyo DV
• Potassium: 4% yeiyo DV

Izvo zvinovaka muviri muTurkey zvinoenderana nekatemwa. Semuenzaniso, nyama yakasviba, iyo inowanikwa mumhasuru inoshanda senge makumbo kana zvidya, inowanzo kuve nemafuta akawanda uye macalorie kupfuura nyama chena - nepo nyama chena ine zvishoma zvishoma mapuroteni (,).

Zvakare, turkey ganda rakakwira mumafuta. Izvi zvinoreva kuti kucheka neganda pane kune macalorie akawanda uye mafuta pane asina kucheka asina ganda.

Semuenzaniso, 3.5 ounces (100 gramu) yeturkey ane ganda rinorongedza 169 macalorie uye 5.5 gramu emafuta, nepo iyo yakafanana isina ganda ine 139 macalorie uye chete 2 magiramu emafuta ().

Ramba uchifunga kuti mutsauko wemakoriori idiki. Uyezve, mafuta anogona kukubatsira kuti unzwe kuzara mushure mekudya ().

Turkey ine hupfumi muprotein uye sosi yakanaka kwazvo yemavhitamini akawanda uye mamineral, kunyanya B mavitamini. Kucheka kusina ganda kune mashoma macalorie uye mashoma mafuta pane ayo ane ganda.

Zvichida hutano hunobatsira

Turkey ine akati wandei mabhenefiti ehutano.

Hutano sosi yeprotein

Turkey chikafu chine mapuroteni.

Mapuroteni akakosha mukukura kwemhasuru nekuchengetedza.Inopa chimiro kumasero uye inobatsira kutakura zvinovaka muviri kutenderedza muviri wako (,).

Pamusoro pezvo, kudya kweprotein-kumusoro kunogona kunyange kutsigira kurasikirwa nekurema nekusimudzira manzwiro ekuzara (,).

Angori maviri makobvu matete (84 gramu) yeturkey kurongedza 24 gramu epuroteni - inoyevedza 48% yeDV ().

Uyezve, turkey inogona kunge iri imwe nzira yehutano kune nyama tsvuku, sekumwe kuongorora kwakabatanidza nyama tsvuku nenjodzi yakawedzera yekenza yekoloni uye chirwere chemwoyo (,,).

Nekudaro, zvimwe zvidzidzo zvinoti nyama yakagadziriswa - kwete nyama yakatsvuka pachezvayo - inokanganisa hutano (,,).

Yakazara nemaB mavitamini

Nyama yeTurkey inonyanya kuwana mavitamini B, kusanganisira B3 (niacin), B6 ​​(pyridoxine), uye B12 (cobalamin).

Mativi maviri gobvu (84 gm) yeturkey pack 61% yeiyo DV yevhitamini B3, 49% vhitamini B6, uye 29% vhitamini B12 ().

Aya mavitamini B ane akawanda mabhenefiti:

• Vhitamini B3 (niacin). Vitamin iyi yakakosha mukugadzira simba nesimba uye kutaurirana kwemasero ().
• Vhitamini B6 (pyridoxine). Vitamin iyi inotsigira amino acid kuumbwa uye inobatsira kuburitsa maurotransmitter (16).
• Vhitamini B12. B12 yakakosha mukugadzirwa kweDNA uye kuumbwa kwemasero matsvuku eropa ().

Uyezve, turkey ndiyo yakanaka sosi ye folate uye mavitamini B1 (thiamine) uye B2 (riboflavin) ().

Yakafuma sosi yezvicherwa

Turkey yakazara ne selenium, zinc, uye phosphorus.

Selenium inobatsira muviri wako kuburitsa mahormone etachiona, ayo anodzora metabolism yako uye mwero wekukura (,).

Zinc chinhu chakakosha chicherwa chinodiwa kune akawanda akasiyana maitiro emuviri, senge gene expression, protein synthesis, uye enzyme reaction (, 20).

Pakupedzisira, phosphorus yakakosha kuhutano hwepfupa ().

Pamusoro pezvo, turkey inopa mashoma magnesium uye potasium.

Turkey sosi huru yeeprotein yemhando yepamusoro, pamwe nemavhitamini mazhinji B nemamineral akati wandei.

Mhando dzakagadziriswa dzinogona kunge dzakakwirira mune sodium

Kunyangwe nyama iyi iine mabhenefiti mazhinji, zvakakosha kudzora zvakagadziriswa zvigadzirwa zveturkey, sezvo zvinhu izvi zvichigona kutakurwa nemunyu.

Mhando dzakagadziriswa, senge turkey ham, sausages, uye nuggets, inogona kuchengeta yakawanda munyu. Sodium inowanzo kuwedzerwa sechinhu chinochengetedza kana chinowedzera kunaka ().

Kutsvagisa kunoratidza kuti kunwa yakawandisa munyu kunogona kuwedzera njodzi yako yekenza yemudumbu. Ukuwo, kudzora kunwa munyu wako kunogona kudzikisa kukwira kweropa (,).

Zvimwe zvinogadzirwa neturkey zvigadzirwa senge salami uye pastrami inobata kusvika ku75% yeDV yesodiyamu pa3,5 ounces (100 gramu). Chikamu chimwe che turkey sausage inopa inopfuura 60% yeiyo DV (,,).

Mukuenzanisa, 3.5 ounces (100 gramu) yeisina kugadziriswa, yakabikwa turkey inopa chete 31% yeDV ye sodium ().

Naizvozvo, kuti uderedze kunwa kwako munyu, sarudza isina kugadziriswa turkey pamusoro pemafomu akagadziriswa.

Yakagadziriswa turkey zvigadzirwa zvinowanzo kurongedza zvakawandisa zvemunyu. Kuti udzivise kuwandisa, sarudza isina kugadziriswa turkey.

Ungawedzera sei kune chako chikafu

Iwe unogona kusanganisira turkey mukudya kwako munzira dzisingaperi.

Nyowani kana chando turkey inogona kutengwa gore-kutenderera kubva kune yako yekutengesa grocery kana shopu yekutengesa.

Nyama iyi inowanzo gochwa muhovhoni asi inogona zvakare kunonoka-kubikwa uchishandisa chinononoka-chinobika kana crockpot kusvika nyoro.

Unogona kuiwedzera kune inotevera ndiro:

• Salads. Wedzera iyo inopisa kana inotonhora kumasaradhi seyakanaka mapuroteni ekuwedzera.
• Curries. Turkey inogona kushandiswa panzvimbo yehuku mumak curries.
• Casseroles. Nyama iyi inoshanda zvakakwana mu casseroles.
• Soupu. Haisi chete turkey nyama yakakura mumasobho, asi iwe unogona zvakare kugadzira yako wega stock kubva kuTurkey mapfupa.
• Sandwiches. Sanganisa neyako aunofarira toppings uye anopararira, senge lettuce, tomato, mustard, kana pesto.
• Burgers. Ground turkey inogona kusanganiswa nekuzadza kana breadcrumbs kugadzira burger patties.

Turkey inogona zvakare kutengwa minced uye inoshandiswa kutsiva nyama yemombe mumidziyo senge spaghetti Bolognese kana cottage pie.

Sezvambotaurwa pamusoro apa, zviri nani kudzora yako yekudyiwa maturkey zvigadzirwa, senge masoseji uye sangweji nyama.

Turkey inoshamisa zvakasiyana-siyana uye inogona kuwedzerwa kumasobho, saladi, uye casseroles. Izvo zvinoitawo chinzvimbo chikuru chevhu yemombe.

Chinokosha

Turkey inyama yakakurumbira inozvirumbidza yemhando yepamusoro mapuroteni, mavitamini B, selenium, zinc, uye phosphorus.

Inogona kutsigira akasiyana siyana ezvehutano, kusanganisira mhasuru kukura uye kugadzirisa, nekuda kwehupfumi hwayo hwekupihwa zvinovaka muviri.

Zvisinei, zviri nani kudzivisa mhando dzakagadziriswa, sezvo idzi dzakanyanya munyu.

Unogona kuisa nyore nyama iyi mumasobho, masaladi, makari, nemimwe yakawanda ndiro.