Ɛwom sɛ ɛnyɛ nea nkurɔfo ani gye ho te sɛ akokɔ, nantwinam, ne mpapo nam wɔ yɛn man yi mu de, nanso ebia woate "Turkey" nam ho asɛm. Esiane sɛ wohu no wɔ aguadidan akɛse ne ahɔhodan akɛse mu nnansa yi nti, asɛmmisa a nnipa pii wɔ ne sɛ "So turkey nam ye ma nipadua no ankasa? So ɛyɛ papa sɛ wobedi?" Nokwarem no, sɛ wɔpaw turkey nam yiye na wɔnoa no yiye a, ɛyɛ aduan a akwahosan so mfaso pii wɔ so. Momma yɛnka eyi ho asɛm nkɔ akyiri nnɛ.
Dɛn ne akwahosan mu mfaso atitiriw a ɛwɔ turkey nam so?
Turkey nam nyɛ aduan a ɛyɛ dɛ kɛkɛ. Ɛwɔ mfaso pii ma yɛn nipadua sen sɛnea ebia wubesusuw.
Protein fibea a ɛkorɔn sen biara!
So wunim sɛ protein yɛ aduannuru a ɛho hia ma yɛn nipadua? Sɛ yɛbɛka no tiawa a, protein ho hia na ama yɛatumi akyekye yɛn ntini, nnompe, honam ani, mogya, ne yɛn ntini ahorow na asiesie. Protein yɛ aduannuru kɛse a yɛn nipadua hia pii da biara da. Nanso, yɛn nipadua ntumi nkora protein so. Enti, ɛsɛ sɛ yenya protein fi nnuan a yedi da biara da no mu.
Turkey yɛ protein a ɛwɔ ahoɔden kɛse. Sɛ wode turkey ka w’aduan ho sen sɛ wode nam kɔkɔɔ te sɛ nantwinam bɛka ho a, ɛyɛ ɔkwan a ahoɔden wom kɛse a wobɛfa so anya protein a wo nipadua hia no.
Ebia ɛbɛboa ma kokoram ho asiane no so atew
Turkey nam wɔ mineral a ɛho hia a wɔfrɛ no selenium a ɛdɔɔso . Nhwehwɛmu bi ada no adi sɛ aduan a selenium pii wom betumi atew asiane a ɛwɔ hɔ sɛ obi benya kokoram ahorow bi so. Nhwɛsoɔ:
- Kokoram a ɛwɔ akisikuru mu
- Nufu mu kokoram
- Ahurututu mu kokoram
- Yafunu mu kokoram
Nanso biribi a ɛho hia yiye a ɛsɛ sɛ yɛkae ni. Bere a wonya selenium fi aduan mu fi awosu mu nkutoo na nyansahufo ahu saa ahobammɔ yi. Sɛ wofa selenium nnuru fi nnurutɔnbea a, worennya mfaso yi. Nhwehwɛmu foforo ho hia na ama wɔatumi asi eyi so dua.
Boa ma wodi asikreyare ho dwuma
Sɛ wowɔ asikreyare a, ɛsɛ sɛ wususuw nnuan a wudi no ho mprenu. Nnuan a carbohydrates pii wom te sɛ aburow ne paanoo a wubedi no betumi ama asikre dodow a ɛwɔ wo mogya mu no akɔ soro. Nanso esiane sɛ turkey yɛ aduan a protein pii wom nti, ɛremma asikre dodow a ɛwɔ wo mogya mu no nkɔ soro ntɛm ara.
Enti, sɛ wode turkey ka w’aduan ho a, ebetumi aboa wo ma woadi asikre a ɛwɔ wo mogya mu no so. Nea ɛka ho no, protein ho hia na ama ntini nyin na akuru no asa. Eyinom abien nyinaa ho hia yiye wɔ asikreyare ano aduru mu.
Sɛnea ɛbɛyɛ a wobenya koma a ɛte apɔw
Nam kɔkɔɔ te sɛ nantwinam ne oguammaa wɔ srade a ɛyɛ den pii. Eyinom a yedi daa no betumi ama srade "bɔne" a ɛwɔ yɛn nipadua mu a ɛyɛ LDL srade no akɔ soro.Nneɛma dodow betumi akɔ soro. Saa LDL srade yi betumi ayɛ kɛse wɔ yɛn mogya ntini no afasu mu, asɛe no na ama asiane a ɛwɔ hɔ sɛ yebenya komayare ne akisikuru daakye no ayɛ kɛse.
Nanso srade ne srade a ɛwɔ akokɔnam mu sua koraa sen nam kɔkɔɔ. Enti, sɛ obi paw turkey nam sen sɛ ɔbɛpaw nam kɔkɔɔ a, ɛyɛ ɔkwan pa a obi a ɔdwen ne koma akwahosan ho no betumi afa so.
Sɛnea ɛbɛyɛ a wɔbɛbɔ amemene no dwumadi ho ban
Yɛn nyinaa suro asiane a ɛwɔ hɔ sɛ yɛbɛkae ade, Alzheimer yare, ne adwenemhaw bere a yɛrenyin no. Sɛnea MIND diet , a nyansahufo de bae kyerɛ no, anyɛ yiye koraa no, nnuan te sɛ akokɔ anaa akokɔnam a wodi mprenu dapɛn biara betumi abɔ wɔn a wɔn mfe akɔ anim nkae ne nsusuwii ho ban.
Aduannuru a ɛwɔ turkey nam mu
Turkey nam yɛ vitamin ne mineral pii a wɔaka abom. Ma yɛnhwɛ nea wɔyɛ.
- Choline a wɔfrɛ no choline
- Dadeɛ
- Magnesium a wɔde yɛ adwuma
- Niacin a wɔde yɛ nnuru
- Phosphorus a ɛwɔ nipadua no mu
- Potassium a wɔde yɛ nneɛma
- Selenium a wɔde yɛ nneɛma
- Sodium a wɔde yɛ nneɛma
- Vitamin B6 a ɛwɔ nipadua no mu
- Vitamin B12 a ɛwɔ nipadua no mu
- Zinc a wɔfrɛ no Zinc
Okay, afei momma yɛnhwɛ aduannuru dodow a ɛwɔ turkey a wɔanoa no yiye mu.
| Aduan pa a ɛwɔ akokɔnam a wɔayam wɔ fononoo mu a enni were mu gram 85 (ounces 3) mu | |
|---|---|
| Calories a ɛwɔ nipadua no mu | 135 na ɛwɔ hɔ |
| Protein a ɛwɔ nipadua no mu | gram 25 na ɛyɛ |
| Kɛseɛ | gram 3 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | 0 grams na ɛyɛ |
| Fiber a ɛyɛ den | 0 grams na ɛyɛ |
| Asikyire | 0 grams na ɛyɛ |
Hwɛ yiye wɔ dodow a wudi ho!
Ɛwom sɛ turkey wɔ apɔwmuden kɛse te sɛ nam biara de, nanso srade bi wɔ mu. Turkey asinasin a emu duru yɛ ounce 3 (gram 85) a yɛkaa ho asɛm wɔ atifi hɔ no kura srade a ɛyɛ gram 1. Ɛno yɛ srade a ɛyɛ dɛ a wɔkamfo kyerɛ sɛ wubedi da biara da no mu 5%. Enti, ɛho hia sɛ woto dodow a wudi bere koro mu no ano hye.
Hyɛ no nsow titiriw: Amino acid tryptophan dodow bi wɔ Turkey nam mu . Wɔkamfo aduan a tryptophan nnim kyerɛ nnipa a wɔwɔ psoriasis. Enti, sɛ wowɔ psoriasis a, ɛho hia yiye sɛ wo ne wo duruyɛfo kasa ansa na woadi akokɔnam nam.
Ɔkwan bɛn so na wobetumi asiesie turkey nam wɔ apɔwmuden mu?
Sɛ wobenya akwahosan mu mfaso kɛse afi akokɔ nam mu a, ɛsɛ sɛ wosiesie no yiye.
1. Paw nam a ne kɔla yɛ hann a wɔayi ne were.
Nam a emu yɛ hare a ɛwɔ akokɔ nufu mu no srade sua. Afei nso, sɛ woyi honam ani koraa ansa na woanoa aduan a, ebetumi aboa ma srade a ɛho nhia ankɔ nipadua no mu.
2. Nsonsonoe a ɛda nam a wɔayɛ no foforo ne nea wɔayɛ no foforo ntam
Eyi yɛ asɛm a ɛho hia paa. Turkey nneɛma a wɔayɛ te sɛ turkey soseji ne nam paanoo a wotɔ wɔ sotɔɔ mu no betumi ayɛ nea nkyene, anaa sodium pii wom. Bere a sodium a wɔhwehwɛ da biara da no bɛyɛ 18% wɔ turkey nam a wɔayɛ no foforo kuruwa biako mu no, turkey a wɔayɛ no foforo kuruwa biako betumi anya bɛboro 35%. Sodium pii yɛ ade a ɛma mogya mmoroso ba.
Enti, bere biara a ɛbɛyɛ yiye no, tɔ turkey nufu a wɔayɛ no foforo na noa wɔ fie sen sɛ wobɛnoa nneɛma a wɔayɛ ho adwuma.
3. Akwan a wɔfa so noa aduan a ahoɔden wom
- Kwati deep frying: Eyi ma calories ne srade a ɛnyɛ papa dodow kɔ soro bere a ɛtwe ngo pii no.
- Tow wɔ fononoo mu: Eyi ne ɔkwan a eye sen biara na ɛma apɔwmuden sen biara.
- Yɛ curry denam nsu a wobɛnoa so: Yɛnam yɛn kwan no so nso betumi ayɛ curry pa a ɛyɛ nnuhwam a ngo kakraa bi na ɛwom.
Nnuan a ɛyɛ dɛ a wubetumi de akokɔnam nam ayɛ ni:
- Quesadillas a wɔde turkey ne cheese ayɛ
- Turkey soup a wɔde aburow a wɔde bran ayɛ
- Turkey Caesar salad a wɔde yɛ aduan
- Turkey kuku mu pie
- Chili curry a ɛyɛ nnuhwam a wɔde akokɔ nam (Turkey chili) ayɛ .
Nkrasɛm a Wɔde Kɔ Fie
- Turkey nam yɛ nam fitaa a ahoɔden wom kɛse na protein pii wom sen nam kɔkɔɔ.
- Selenium a ɛwɔ mu no boa ma kokoram ho asiane no so tew, protein no boa ma wosiw asikreyare ano, na srade a ɛba fam no ye ma koma akwahosan.
- Paw akokɔnam a ɛyɛ foforo a enni were bere nyinaa. Kwati turkey nneɛma a wɔayɛ ho adwuma a nkyene pii wom.
- Ɔkwan a ɛma apɔwmuden sen biara ne sɛ wobɛtow anaa wobɛnoa aduan wɔ fononoo mu sen sɛ wobɛyam no mu dɔ.
- Sɛ wowɔ aduruyɛ mu tebea pɔtee bi te sɛ psoriasis a, ɛho hia sɛ wo ne wo duruyɛfo kɔ ansa na wode turkey aka w’aduan ho.
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