Togbɔ be mexɔ ŋkɔ abe koklolã, nyilã, kple gbɔ̃lã ene le míaƒe dukɔa me o hã la, ɖewohĩ èse "Turkey" lã ŋkɔ kpɔ. Esi wònye be wokpɔnɛ le fiase gãwo kple amedzrodzeƒe gãwo me le ŋkeke siawo me ta la, biabia si le ame geɖe si enye "Ðe koklolã nyo na ŋutilã ŋutɔŋutɔa? Ðe wònyo be woaɖuia?" Le nyateƒe me la, ne wotia koklolã nyuie eye woɖae nyuie la, enye nuɖuɖu si ɖea vi geɖe na lãmesẽ. Mina míaƒo nu tso esia ŋu tsitotsito egbea.
Viɖe vevi kawoe le koklolã ƒe lãmesẽ ŋu?
Menye nuɖuɖu vivi aɖe koe Turkey lã nye o. Viɖe geɖe le eŋu na míaƒe ŋutilã wu alesi nàsusui.
Protein dzɔtsoƒe si de ŋgɔ wu!
Ènya be protein nye nunyiame vevi aɖe na míaƒe ŋutilãa? Kpuie ko la, protein hiã be wòatu míaƒe lãmekawo, ƒuwo, ŋutigbalẽ, ʋu, kple lãmekawo ɖo ahadzra wo ɖo. Protein nye nunyiame gã aɖe si míaƒe ŋutilã hiã le agbɔsɔsɔ gã aɖe me gbesiagbe. Ke hã, míaƒe ŋutilã mate ŋu adzra protein ɖo o. Eyata ehiã be míakpɔ protein tso nuɖuɖu siwo míeɖuna gbesiagbe la me.
Turkey nye protein ƒe ŋusẽ gã aɖe. Ne ètsɔ koklozi kpe ɖe wò nuɖuɖu ŋu ɖe lã dzĩ abe nyilã ene teƒe la, enye mɔ si le lãmesẽ me wu sã si dzi nàto akpɔ protein si wò ŋutilã hiã.
Ate ŋu akpe ɖe ŋuwò nàɖe kansa ƒe afɔkua dzi akpɔtɔ
Tomenu vevi si nye selenium sɔ gbɔ ɖe Turkey lã me . Numekuku aɖewo ɖee fia be nuɖuɖu si me selenium sɔ gbɔ ɖo ate ŋu aɖe kansa ƒomevi aɖewo xɔxɔ ƒe afɔkua dzi akpɔtɔ. Le kpɔɖeŋu me:
- Tsinyegoe me kansa
- No me dɔdzẽ
- Aklã me dɔdzẽ
- Dɔgbo me kansa
Gake nu vevi aɖe si dzi wòle be míaɖo ŋkui lae nye esi. Ne wokpɔ selenium le dzɔdzɔme nu tso nuɖuɖu me ko hafi dzɔdzɔmeŋutinunyalawo kpɔ ametakpɔnu sia. Màkpɔ viɖe sia ne èno selenium-tikewo le atikedzraƒe o. Ehiã be woagawɔ numekuku bubuwo atsɔ aɖo kpe esia dzi.
Kpe asi ɖe suklidɔ dzi kpɔkpɔ ŋu
Ne suklidɔ le ŋuwò la, ele be nàbu nuɖuɖu siwo nèɖuna ŋu zi eve. Nuɖuɖu siwo me carbohydrates sɔ gbɔ ɖo, abe bli kple abolo ene, ɖuɖu ate ŋu ana sukli nadzi ɖe edzi le wò ʋu me. Gake esi wònye be koklozi nye nuɖuɖu si me protein sɔ gbɔ ɖo ta la, mana sukli si le ʋu me nadzi ɖe edzi enumake o.
Eyata koklozi tsɔtsɔ kpe ɖe wò nuɖuɖu ŋu ate ŋu akpe ɖe ŋuwò nàɖu wò ʋumesukli dzi. Tsɔ kpe ɖe eŋu la, protein hiã vevie na lãmekawo ƒe tsitsi kple abi ƒe dɔyɔyɔ. Esiawo evea siaa le vevie ŋutɔ le suklidɔ dzi kpɔkpɔ me.
Na dzi si le lãmesẽ me
Ami si me ami sɔ gbɔ ɖo le lã dzĩwo abe nyilã kple alẽlã ene me. Esiawo ɖuɖu edziedzi ate ŋu ana ʋumemi "vɔ̃ɖi" si le míaƒe ŋutilã me, si nye LDL ʋumemi nadzi ɖe edzi.Dzidzenuwo ate ŋu adzi ɖe edzi. LDL ʋumemi sia ate ŋu aƒo ƒu ɖe míaƒe ʋukawo ƒe gliwo me, agblẽ nu le wo ŋu eye wòana dzidɔ kple ʋusɔgbɔdɔ ƒe afɔkua nadzi ɖe edzi.
Gake ami kple ʋumemi si me wodea amii le koklozilã me mesɔ gbɔ kura o wu lã dzĩ. Eyata koklolã tiatia ɖe lã dzĩ teƒe nye tiatia nyui aɖe na amesi tsia dzi ɖe woƒe dzi ƒe lãmesẽ ŋu.
Be woakpɔ ahɔhɔ̃a ƒe dɔwɔwɔ ta
Mí katã míevɔ̃na na afɔku si le ŋkuɖoɖonudzi, Alzheimer-dɔléle, kple tagbɔdɔléle ne míele tsitsim. Le MIND diet , si dzɔdzɔmeŋutinunyalawo to vɛ nu la, nuɖuɖuwo abe koklozi alo koklozi ene ɖuɖu zi eve ya teti le kwasiɖa me ate ŋu akpɔ ame tsitsiwo ƒe ŋkuɖoɖonudzi kple tamebubu ŋutetewo ta.
Nunyiame ƒe asixɔxɔ si le koklolã ƒe lã ŋu
Turkey lã nye vitamin kple mineral gbogbo aɖewo ƒe ƒuƒoƒo. Na míakpɔ nusiwo wonye ɖa.
- Choline si woyɔna be choline
- Ga
- Magnesium si woyɔna be magnesium
- Niacin ƒe dɔléle
- Phosphorus si woyɔna be phosphorus
- Potassium si woyɔna be potassium
- Selenium si woyɔna be selenium
- Sodium si woyɔna be Sodium
- Vitamin B6 ƒe agbɔsɔsɔme
- Vitamin B12 ƒe agbɔsɔsɔme
- Zinc si woyɔna be zinc
Enyo, azɔ mina míakpɔ alesi nunyiame le koklozi kakɛ si woɖa nyuie me ɖa.
| Nunyiame le koklolã si me ŋutigbalẽ mele o si wotɔ le dzodoƒe si ƒe kpekpeme nye gram 85 (ounces 3) me | |
|---|---|
| Calorie siwo le lãme na ame | 135. Ƒe 135 |
| Protein (Protein) ƒe dɔwɔwɔ | gram 25 ƒe kpekpeme |
| Da ami | gram 3 ƒe kpekpeme |
| Carbohydrates ƒe agbɔsɔsɔ | 0 gram |
| Fiber (fiber) si woyɔna be fibre | 0 gram |
| Sukli | 0 gram |
Kpɔ nyuie le agbɔsɔsɔ si nèɖuna ŋu!
Togbɔ be koklozi nyo na lãmesẽ ŋutɔ abe lã ɖesiaɖe ene hã la, ami aɖewo le eme. Ami gram 1 le koklozi kakɛ si ƒe kpekpeme nye ounce 3 (gram 85) si ŋu míeƒo nu tsoe le etame la me. Ema nye ami si me ami ʋeʋĩ le si nèkafu gbesiagbe ƒe 5%. Eyata ele vevie be nàɖo seɖoƒe na nuɖuɖu si nèɖuna le ɣeyiɣi ɖeka me.
Nya Tɔxɛ: Amino acid tryptophan ƒe agbɔsɔsɔ gã aɖe le Turkey lã me. Wokafu nuɖuɖu si me tryptophan mesɔ gbɔ ɖo o na amesiwo ŋu psoriasis le. Eyata ne psoriasis le ŋuwò la, ele vevie ŋutɔ be nàƒo nu kple wò ɖɔkta hafi aɖu koklolã.
Aleke woawɔ aɖa koklozilã le lãmesẽ me?
Be woakpɔ viɖe gãtɔ kekeake na lãmesẽ tso koklolã me la, ele be woaɖae nyuie.
1. Tia lã si ƒe amadede le keklẽm eye woɖe ŋutigbalẽa ɖa.
Lã fafɛ si le koklozi ƒe no ƒe akpa si me ami mesɔ gbɔ ɖo o. Azɔ hã, ŋutigbalẽa ɖeɖe ɖa keŋkeŋ hafi aɖa nu ate ŋu akpe ɖe ame ŋu be ami si mehiã o nagage ɖe ŋutilãa me o.
2. Vovototo si le lã yeye kple esi ŋu wotrɔ asi le dome
Esia nye nya vevi aɖe ŋutɔ. Koklozi ƒe nuɖuɖu siwo ŋu wotrɔ asi le abe koklozi ƒe soseti kple lãgbalẽ si nèƒlena le fiase me ate ŋu anye dze, alo sodium geɖe. Togbɔ be sodium si hiã gbesiagbe ƒe 18% lɔƒo le koklolã yeye kplu ɖeka me hã la, koklozi si ŋu wotrɔ asi le ƒe kplu ɖeka ate ŋu anye esi wu 35%. Sodium fũ akpa nye nusi nana ʋusɔgbɔdɔ tsona.
Eyata ɣesiaɣi si wòanya wɔ la, ƒle koklozi ƒe no yeye eye nàɖae le aƒeme ɖe nusiwo ŋu wotrɔ asi le teƒe.
3. Nuɖaɖamɔnu siwo naa lãmesẽ
- Ƒo asa na nuɖaɖa deto: Esia nana nuɖuɖumeŋusẽ kple ami siwo mele lãmesẽ me o ƒe agbɔsɔsɔ dzina ɖe edzi elabena exɔa ami geɖe.
- Tsɔe ɖa le dzodoƒe: Esiae nye mɔnu nyuitɔ kekeake si naa lãmesẽ wu.
- Wɔ curry to eɖaɖa le tsi me: To míaƒe mɔnua dzi la, àte ŋu awɔ curry nyui si me wodea nu ʋeʋĩiwoe hã si me ami mesɔ gbɔ ɖo o.
Nuɖuɖu vivi aɖewo siwo nàte ŋu atsɔ koklolã awɔe nye esi:
- Quesadillas siwo wotsɔ koklozi kple cheese wɔe
- Turkey-mɔli si wotsɔ bli si wotsɔ lãgbalẽ wɔe
- Turkey Kaisaro ƒe salad
- Turkey ƒe ze me pie
- Chili curry si me wodea nu ʋeʋĩiwoe si wotsɔ koklolã (Turkey chili) wɔe .
Gbedasi si Wotsɔ Yi Aƒeme
- Turkey lã nye lã ɣi aɖe si le lãmesẽ me sã eye protein sɔ gbɔ ɖe eme wu lã dzĩ.
- Selenium si le eme kpena ɖe ame ŋu be kansa ƒe afɔkua dzi ɖena kpɔtɔna, protein la kpena ɖe ame ŋu wòɖua suklidɔ dzi, eye ami si me ami ʋeʋĩ le la nyo na dzi ƒe lãmesẽ.
- Tia koklolã yeye si ŋu ŋutigbalẽ mele o ɣesiaɣi. Ƒo asa na koklozi siwo ŋu wotrɔ asi le siwo me dze geɖe le.
- Mɔ si naa lãmesẽ wue nye be nàɖa nuɖuɖu alo aɖae le dzodoƒe tsɔ wu be nàɖae wòade to.
- Ne dɔléle aɖe koŋ le ŋuwò, abe psoriasis ene la, ele vevie be nàbia wò ɖɔkta hafi atsɔ koklozi ade wò nuɖuɖu me.
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