ʻOiai ʻaʻole ia i kaulana e like me ka moa, ka pipi, a me ka ʻiʻo kao ma ko mākou ʻāina, ua lohe paha ʻoe i ka ʻiʻo "Turkey". Ma muli o ka ʻike ʻia ʻana ma nā hale kūʻai nui a me nā hōkele nui i kēia mau lā, ʻo ka nīnau a ka poʻe he nui, "He maikaʻi maoli anei ka ʻiʻo turkey no ke kino? He maikaʻi anei ke ʻai ʻana?" ʻOiaʻiʻo, inā koho pono ʻia a moʻa pono ʻia, he meaʻai ka ʻiʻo turkey me nā pono olakino he nui. E kamaʻilio kākou e pili ana i kēia i kēia lā.
He aha nā pono nui o ka ʻiʻo turkey no ke olakino?
ʻAʻole wale ka ʻiʻo pelehū he meaʻai ʻono. He nui aku nā pono no ko mākou kino ma mua o kou manaʻo.
He kumu maikaʻi loa o ka protein!
Ua ʻike anei ʻoe he meaʻai koʻikoʻi ka protein no ko kākou kino? I ka ʻōlelo maʻalahi, pono ka protein e kūkulu a hoʻoponopono i ko kākou mau ʻiʻo, iwi, ʻili, koko, a me nā ʻiʻo. He macronutrient ka protein e pono ai ko kākou kino i nā nui he nui i kēlā me kēia lā. Eia naʻe, ʻaʻole hiki i ko kākou kino ke mālama i ka protein. No laila, pono kākou e loaʻa ka protein mai nā meaʻai a kākou e ʻai ai i kēlā me kēia lā.
He hale kūʻai protein ka pelehū. Inā hoʻohui ʻoe i ka pelehū i kāu papaʻai ma kahi o ka ʻiʻo ʻulaʻula e like me ka pipi, he ala olakino loa ia e loaʻa ai ka protein e pono ai kou kino.
Hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi kanesa
Loaʻa i ka ʻiʻo pelehū nā pae kiʻekiʻe o ka mineral selenium koʻikoʻi. Ua ʻike kekahi mau noiʻi e hiki i ka ʻai waiwai i ka selenium ke hōʻemi i ka pilikia o kekahi mau ʻano maʻi kanesa. Eia kekahi laʻana:
- Ka maʻi ʻōpū
- Ka maʻi ʻaʻai umauma
- Ka maʻi ʻaʻai māmā
- Ka maʻi ʻōpū
Akā eia kekahi mea nui e hoʻomanaʻo. Ua ʻike wale nā kānaka ʻepekema i kēia hopena pale ke loaʻa maoli ka selenium mai ka meaʻai. ʻAʻole ʻoe e loaʻa i kēia pono inā ʻoe e lawe i nā pila selenium mai ka hale kūʻai lāʻau lapaʻau. Pono ka noiʻi hou aku e hōʻoia i kēia.
Kōkua i ka mālama ʻana i ka maʻi diabetes
Inā loaʻa iā ʻoe ka maʻi diabetes, pono ʻoe e noʻonoʻo pono i nā meaʻai āu e ʻai ai. ʻO ka ʻai ʻana i nā meaʻai kiʻekiʻe i nā kalapona, e like me ka laiki a me ka berena, hiki ke hoʻonui i kou pae kō koko. Akā, no ka mea, he meaʻai waiwai i ka protein ka pipi, ʻaʻole ia e hoʻonui koke i kou pae kō koko.
No laila, ʻo ka hoʻohui ʻana i ka pelehū i kāu meaʻai hiki ke kōkua iā ʻoe e kāohi i kāu kō koko. Eia kekahi, he mea nui ka protein no ka ulu ʻana o nā ʻiʻo a me ka ho'ōla ʻana i nā ʻeha. He mea nui loa kēia mau mea ʻelua i ka mālama ʻana i ka maʻi diabetes.
No ka puʻuwai olakino
Kiʻekiʻe ka momona momona o nā ʻiʻo ʻulaʻula e like me ka pipi a me ke keiki hipa. ʻO ka ʻai mau ʻana i kēia mau mea hiki ke hoʻokiʻekiʻe i ka cholesterol "maikaʻi ʻole" i loko o ko kākou kino, ʻo ia hoʻi ka cholesterol LDL.Hiki ke piʻi aʻe nā pae. Hiki i kēia cholesterol LDL ke hōʻiliʻili i loko o nā paia o ko kākou mau kīʻaha koko, e hōʻino ana iā lākou a hoʻonui i ka pilikia o nā hōʻeha puʻuwai a me nā hahau i ka wā e hiki mai ana.
Akā, ʻoi aku ka haʻahaʻa o ka ʻiʻo pelehū i ka momona momona a me ka cholesterol ma mua o ka ʻiʻo ʻulaʻula. No laila, ʻo ke koho ʻana i ka ʻiʻo pelehū ma kahi o ka ʻiʻo ʻulaʻula he koho maikaʻi loa ia no ka mea e hopohopo nei no ke olakino o ko lākou puʻuwai.
No ka pale ʻana i ka hana o ka lolo
Makaʻu mākou a pau i ka pilikia o ka nalowale o ka hoʻomanaʻo, ka maʻi Alzheimer, a me ka dementia i ko mākou wā ʻelemakule. Wahi a ka ʻai MIND , i hoʻolauna ʻia e nā kānaka ʻepekema, ʻo ka ʻai ʻana i nā meaʻai e like me ka moa a i ʻole ka pelehū ma ka liʻiliʻi ʻelua i ka pule hiki ke pale i ka hoʻomanaʻo a me nā hiki ke noʻonoʻo o ka poʻe ʻelemakule.
Ka waiwai o ka ʻiʻo pipi
He hui pū ʻia ka ʻiʻo pelehū o ka nui o nā huaora a me nā minelala. E nānā kākou i ke ʻano o lākou.
- Kolina
- Hao
- Makenesium
- Niacin
- ʻO ka phosphorus
- Potasiuma
- Selenium
- Sodium
- Wikamina B6
- Wikamina B12
- Zinc
ʻAe, e nānā kākou i ka nui o ka meaʻai i loko o kahi ʻāpana pipi i moʻa pono ʻia.
| ʻIke meaʻai i loko o 85 grams (3 auneke) o ka ʻiʻo pelehū i kālua ʻia i ka umu me ka ʻili ʻole | |
|---|---|
| Nā Kalori | 135 |
| Pūmua | 25 grams |
| Momona | 3 grams |
| Nā kalapona | 0 grams |
| ʻO ke olonā | 0 grams |
| kōpaʻa | 0 grams |
E makaʻala i ka nui o kāu ʻai ʻana!
ʻOiai he olakino loa ka pelehū, e like me nā ʻiʻo āpau, aia kekahi momona i loko. ʻO ka ʻāpana pelehū 3-auneke (85-gram) a mākou i kamaʻilio ai ma luna nei, aia i loko o 1 gram o ka momona momona. ʻO ia hoʻi he 5% o kāu ʻai ʻana i kēlā me kēia lā o ka momona momona. No laila, he mea nui e kaupalena i ka nui āu e ʻai ai i hoʻokahi manawa.
Hoʻomaopopo Kūikawā: Loaʻa i ka ʻiʻo pelehū kahi nui o ka waikawa amino tryptophan . Manaʻo ʻia kahi ʻai haʻahaʻa i ka tryptophan no ka poʻe me ka psoriasis. No laila, inā loaʻa iā ʻoe ka psoriasis, he mea nui loa e kamaʻilio me kāu kauka ma mua o ka ʻai ʻana i ka ʻiʻo pelehū.
Pehea e hoʻomākaukau ai i ka ʻiʻo turkey me ke olakino?
No ka loaʻa ʻana o nā pono olakino maikaʻi loa mai ka ʻiʻo turkey, pono e hoʻomākaukau pono ʻia.
1. E koho i ka ʻiʻo māmā me ka ʻili i wehe ʻia.
ʻO ka ʻiʻo māmā ma ka umauma o ka pelehū he haʻahaʻa ka momona. Eia kekahi, ʻo ka wehe ʻana i ka ʻili ma mua o ka kuke ʻana e hiki ke kōkua i ka pale ʻana i ka momona pono ʻole mai ke komo ʻana i loko o ke kino.
2. ʻO ka ʻokoʻa ma waena o ka ʻiʻo hou a me ka ʻiʻo i hana ʻia
He mea nui loa kēia. Hiki i nā huahana turkey i hana ʻia e like me nā sausage turkey a me ka meatloaf āu e kūʻai ai ma ka hale kūʻai ke kiʻekiʻe i ka paʻakai, a i ʻole ka sodium. ʻOiai he 18% o ka sodium e pono ai i kēlā me kēia lā i loko o ke kīʻaha o ka ʻiʻo turkey hou, hiki i ke kīʻaha o ka turkey i hana ʻia ke loaʻa ma mua o 35%. ʻO ka nui o ka sodium kekahi kumu e hoʻonui ai i ke koko kiʻekiʻe.
No laila, i ka wā e hiki ai, e kūʻai i ka umauma turkey hou a kuke iā ia ma ka home ma kahi o nā huahana i hana ʻia.
3. Nā ʻano kuke olakino
- E pale i ka palai hohonu: Hoʻonui kēia i ka nui o nā calorie a me nā momona maikaʻi ʻole no ka mea e omo ana i ka nui o ka aila.
- E kālua i loko o ka umu: ʻO kēia ke ʻano hana maikaʻi loa a olakino hoʻi.
- E hana i kahi kari ma ka hoʻolapalapa ʻana i ka wai: Me kā mākou hana, hiki iā ʻoe ke hana i kahi kari maikaʻi a ʻala me ka ʻaila liʻiliʻi.
Eia kekahi mau kīʻaha ʻono hiki iā ʻoe ke hana me ka ʻiʻo turkey:
- Nā Quesadillas i hana ʻia me ka turkey a me ka tīhi
- ʻO ka supo Turkey i hana ʻia me ka laiki bran
- Salakeke Kaisara Tureke
- Pai ipu pelehū
- He kari chili ʻala i hana ʻia me ka ʻiʻo pelehū (Turkey chili)
Leka Lawe-Home
- He ʻiʻo keʻokeʻo ka ʻiʻo pelehū i ʻoi aku ka olakino a ʻoi aku ka nui o ka protein ma mua o ka ʻiʻo ʻulaʻula.
- ʻO ka selenium i loko e kōkua i ka hoʻēmi ʻana i ka pilikia o ka maʻi kanesa, kōkua ka protein i ka kaohi ʻana i ka maʻi diabetes, a ʻo ka momona haʻahaʻa he mea maikaʻi ia no ke olakino o ka puʻuwai.
- E koho mau i ka ʻiʻo pelehū hou a ʻili ʻole. E pale i nā huahana pelehū i hana ʻia me ka nui o ka paʻakai.
- ʻO ke ala olakino loa, ʻo ia ke kālua a hoʻolapalapa paha i ka meaʻai i loko o ka umu ma kahi o ka palai hohonu ʻana.
- Inā loaʻa iā ʻoe kahi maʻi kūikawā, e like me ka psoriasis, he mea nui e nīnau i kāu kauka ma mua o ka hoʻokomo ʻana i ka pipi i kāu meaʻai.
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