Duk da cewa ba ta da shahara kamar naman kaza, naman sa, da na akuya a ƙasarmu, wataƙila kun ji labarin naman "Turkiyya". Tunda ana ganinsa a manyan kantuna da manyan otal-otal a kwanakin nan, tambayar da mutane da yawa ke yi ita ce "Shin naman turkey yana da kyau ga jiki? Shin yana da kyau a ci shi?" A gaskiya ma, idan aka zaɓe shi da kyau kuma aka dafa shi da kyau, naman turkey abinci ne mai fa'idodi da yawa ga lafiya. Bari mu yi magana dalla-dalla game da wannan a yau.
Menene manyan fa'idodin naman turkey ga lafiya?
Naman turkey ba wai kawai abinci ne mai daɗi ba. Yana da fa'idodi masu yawa ga jikinmu fiye da yadda kuke tsammani.
Mafi kyawun tushen furotin!
Shin kun san cewa furotin muhimmin sinadari ne ga jikinmu? A taƙaice dai, ana buƙatar furotin don ginawa da gyara dukkan tsokoki, ƙasusuwa, fata, jini, da kyallen jiki. Protein wani sinadari ne da jikinmu ke buƙata a kowace rana. Duk da haka, jikinmu ba zai iya adana furotin ba. Saboda haka, muna buƙatar samun furotin daga abincin da muke ci kowace rana.
Turkiyya babbar cibiyar samar da furotin ce. Idan ka ƙara turkey a cikin abincinka maimakon jan nama kamar naman sa, hanya ce mafi koshin lafiya don samun furotin da jikinka ke buƙata.
Zai iya taimakawa wajen rage haɗarin kamuwa da cutar kansa
Naman turkey yana ɗauke da sinadarin selenium mai yawa. Wasu bincike sun gano cewa abinci mai wadataccen selenium na iya rage haɗarin kamuwa da wasu nau'ikan ciwon daji. Misali:
- Ciwon daji na mafitsara
- Ciwon nono
- Ciwon daji na huhu
- Ciwon daji na ciki
Amma ga wani abu mai matuƙar muhimmanci da za a tuna. Masana kimiyya sun ga wannan tasirin kariya ne kawai lokacin da aka samo selenium daga abinci ta halitta. Ba za ku sami wannan fa'ida ba idan kun sha ƙwayoyin selenium daga kantin magani. Ana buƙatar ƙarin bincike don tabbatar da hakan.
Taimako wajen sarrafa ciwon suga
Idan kana da ciwon suga, kana buƙatar yin tunani sau biyu game da abincin da kake ci. Cin abinci mai yawan carbohydrates, kamar shinkafa da burodi, na iya haifar da ƙaruwar sukarin jininka. Amma tunda turkey abinci ne mai wadataccen furotin, ba zai ƙara yawan sukarin jininka nan take ba.
Saboda haka, ƙara turkey a cikin abincinka zai iya taimaka maka wajen sarrafa sukarin jininka. Bugu da ƙari, furotin yana da mahimmanci don ci gaban tsoka da warkar da rauni. Duk waɗannan suna da matuƙar muhimmanci wajen kula da ciwon suga.
Don lafiyayyar zuciya
Nama ja kamar nama da rago suna da yawan kitse mai yawa. Cin waɗannan a kai a kai na iya ƙara "mummunan" cholesterol a jikinmu, wato LDL cholesterol.Matakan na iya ƙaruwa. Wannan sinadarin LDL cholesterol zai iya taruwa a bangon jijiyoyin jininmu, yana lalata su kuma yana ƙara haɗarin kamuwa da bugun zuciya da bugun jini a nan gaba.
Amma naman turkey yana da ƙarancin kitse mai yawa da cholesterol fiye da na jan nama. Saboda haka, zaɓar naman turkey maimakon jan nama babban zaɓi ne ga wanda ke damuwa da lafiyar zuciyarsa.
Don kare aikin kwakwalwa
Duk muna jin tsoron haɗarin rasa ƙwaƙwalwar ajiya, cutar Alzheimer, da kuma ciwon hauka yayin da muke tsufa. A cewar abincin MIND , wanda masana kimiyya suka gabatar, cin abinci kamar kaza ko turkey aƙalla sau biyu a mako na iya kare ƙwaƙwalwar tsofaffi da ikon tunani.
Darajar abinci mai gina jiki na naman turkey
Naman turkey yana da sinadaran bitamin da ma'adanai da yawa. Bari mu ga menene su.
- Choline
- Baƙin ƙarfe
- Magnesium
- Niacin
- Phosphorus
- Potassium
- Selenium
- Sodium
- Bitamin B6
- Bitamin B12
- Sintiki
To, yanzu bari mu ga yawan abinci mai gina jiki da ke cikin yanki na turkey da aka dafa da kyau.
| Abinci mai gina jiki a cikin gram 85 (oza 3) na naman turkey mara fata, wanda aka gasa a cikin tanda | |
|---|---|
| Kalori | 135 |
| Protein | gram 25 |
| Kitse | gram 3 |
| Carbohydrates | gram 0 |
| Zare | gram 0 |
| Sukari | gram 0 |
Yi hankali game da yawan abincin da kake ci!
Duk da cewa naman turkey yana da lafiya sosai, kamar kowane nama, yana ɗauke da ɗan kitse. Yanke naman turkey mai nauyin oza 3 (gram 85) da muka yi magana a kai a sama ya ƙunshi gram 1 na kitse mai cikakken kitse. Wannan shine kashi 5% na yawan kitsen da ake buƙata kowace rana. Saboda haka, yana da mahimmanci a iyakance adadin da za ku ci a lokaci guda.
Bayani na Musamman: Naman turkey yana ɗauke da adadi mai yawa na amino acid tryptophan . Ana ba da shawarar cin abinci mai ƙarancin tryptophan ga mutanen da ke fama da psoriasis. Saboda haka, idan kuna da psoriasis, yana da matuƙar muhimmanci ku yi magana da likitan ku kafin ku ci naman turkey.
Yadda ake shirya naman turkey lafiya?
Domin samun fa'idodin kiwon lafiya mafi girma daga naman turkey, dole ne a shirya shi yadda ya kamata.
1. Zaɓi nama mai launin haske tare da cire fatar.
Nama mai sauƙi a cikin ƙirjin turkey ba shi da kitse sosai. Haka kuma, cire fata gaba ɗaya kafin a dafa zai iya taimakawa wajen hana shigar kitse mara amfani cikin jiki.
2. Bambanci tsakanin nama sabo da nama da aka sarrafa
Wannan muhimmin batu ne. Kayayyakin turkey da aka sarrafa kamar su tsiran alade da naman sa da kuka saya a shago na iya zama mai yawan gishiri, ko sodium. Duk da cewa kofi ɗaya na naman turkey sabo yana ɗauke da kusan kashi 18% na sinadarin sodium da ake buƙata a kowace rana, kofi ɗaya na turkey da aka sarrafa zai iya ƙunsar fiye da kashi 35%. Yawan sodium yana haifar da hawan jini.
Saboda haka, duk lokacin da zai yiwu, a sayi nonon turkey sabo a dafa shi a gida maimakon kayayyakin da aka sarrafa.
3. Hanyoyin girki masu lafiya
- A guji soya mai zurfi: Wannan yana ƙara yawan kalori da kitse mara kyau domin yana shan mai da yawa.
- Gasa a cikin tanda: Wannan ita ce hanya mafi kyau kuma mafi koshin lafiya.
- Yi curry ta hanyar tafasa shi a cikin ruwa: Ta hanyar hanyarmu, za ku iya yin curry mai kyau da yaji ba tare da mai ba.
Ga wasu abinci masu daɗi da za ku iya yi da naman turkey:
- Quesadillas da aka yi da turkey da cuku
- Miyar turkey da aka yi da shinkafar bran
- Salatin Kaisar na Turkiyya
- Kek ɗin turkey da aka dafa
- Curry mai yaji da aka yi da naman turkey (barkono na turkey)
Saƙon Ɗauka Gida
- Naman turkey fari ne wanda ya fi jan nama lafiya kuma yana da furotin sosai.
- Sinadarin selenium da ke cikinsa yana taimakawa wajen rage barazanar kamuwa da cutar kansa, furotin yana taimakawa wajen magance ciwon suga, kuma ƙarancin kitse mai yawa yana da kyau ga lafiyar zuciya.
- Kullum ka zaɓi naman turkey sabo, mara fata. Ka guji kayayyakin turkey da aka sarrafa waɗanda ke ɗauke da gishiri mai yawa.
- Hanya mafi kyau ita ce a gasa ko a dafa abinci a cikin tanda maimakon a soya shi sosai.
- Idan kana da wata takamaiman yanayin lafiya, kamar psoriasis, yana da mahimmanci ka tuntuɓi likitanka kafin ka haɗa da turkey a cikin abincinka.
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