Chikin na tin we wi nɔ nid fɔ it na wi os, nɔto so? Ilɛksɛf na fɔ it lɛnch, dina, ɔ pati, i kin rili de yu wan if yu nɔ gɛt chukchuk kɔri ɔ chukchuk dɛbul. Aw gud dis chukchuk we wi de it evride? Sɔm se i fayn, ɔda wan dɛn se i nɔ fayn bikɔs ɔf tin dɛn lɛk kɔlɔstrel. So wetin na di trut? Lɛ wi tɔk bɔt dis tide, jɔs, simpul wan.
Yu tink se ɔl di pat dɛn na di chukchuk gɛt wɛlbɔdi ikwal?
Dis na kwɛstyɔn we bɔku pipul dɛn gɛt. Di ansa na, nɔ . Difrɛn pat dɛn pan di chukchuk gɛt difrɛn it dɛn.
Fɔ tɔk am simpul wan, wayt pat dɛn lɛk brɔst mit gɛt smɔl kalori ɛn fat, we dak pat dɛn lɛk shɔl ɛn wing gɛt bɔku kalori ɛn fat.
Apat frɔm dat, di we aw yu de kuk chukchuk bak rili impɔtant. If yu it am wit di skin ɛn dip frɛy am i kin ad sɛtyuret fat we nɔ fayn fɔ yu . So if yu disayd fɔ it chukchuk instead fɔ it rɛd mit, di bɛst ɛn we go mek yu gɛt wɛlbɔdi na chukchuk bɔdi we nɔ gɛt skin .
Wetin na di men bɛnifit dɛn we pɔsin kin gɛt we i it chukchuk?
Chikin na tru tru it we gɛt fayn fayn tin dɛn we yu pik ɛn kuk am kɔrɛkt wan. Na sɔm pan di men bɛnifit dɛn we i kin gɛt.
1. Fɔ strɔng bon ɛn mɔsul dɛn
Di slim protin we de insay chukchuk na fayn fayn tin fɔ gɛt amino asid dɛn . wi bכdi de yuz dεn amino asid dεm ya fכ bil mכsul tisu. Dis impɔtant mɔ fɔ mek di mɔsul dɛn strɔng as wi de ol. Risach dɔn sho se we pɔsin it mɔ prɔtin i kin ɛp fɔ mek di bon dɛn gɛt minral density . Dis min se if yu it chukchuk, i kin ɛp fɔ mek yu gɛt strɔng mɔsul dɛn ɛn bak fɔ mek yu gɛt wɛlbɔdi bon. Dis kin ɛp bak fɔ ridyus di damej we sik ɛn aksidɛnt lɛk ɔstioporosis kin kam wit .
2. Fɔ kɔntrol yu wet ɛn fɔ mek yu at gɛt wɛlbɔdi
Risach dɔn sho se if wi it 25-30 gram prɔtin fɔ wan it kin ɛp wi fɔ fil ful . Dis min se ilɛksɛf wi nɔ it bɛtɛ, wi kin fil ful, ɛn dis kin ɛp wi fɔ kɔntrol di we aw wi de it pasmak. Dis kin rili ɛp fɔ mek yu nɔ gɛt bɔku bɔku bɔdi .
Fɔ mek yu gɛt wɛl bɔdi wet gɛt fɔ du wit at wɛlbɔdi. I kin ɛp fɔ kɔntrol di tin dɛn we kin mek pɔsin gɛt at sik, lɛk di ay triglisrayd lɛvɛl ɛn ay blɔd prɛshɔn.
3. Fɔ mek yu maynd gɛt wɛlbɔdi
Chikin gɛt wan amino asid we dɛn kɔl triptofan . Dis na di prɛkursɔ fɔ sɛrotonin na wi bren.I gɛt fɔ du wit di lɛvɛl dɛn we de go ɔp. di sεrotonin dεn kכl am di "fil gud" כmon we de mek wi gladi. Fɔ tru, yu nɔ go fil fayn wantɛm wantɛm afta yu dɔn it chukchuk. Bɔt risach dɔn sho se if yu it am ɔltɛm, dat kin ɛp fɔ mek yu gɛt mɔ sɛrotonin to sɔm mak.
We wi de tɔk bɔt nyutrishɔn valyu...
Kכkכ na ay kwaliti protin it we nכ gεt bכku fεt (especially brεst mit). Apat frɔm di prɔtin, chukchuk gɛt dɛn tin ya bak:
- Vitamin B12 we gɛt di sik
- Kolin we dɛn kɔl
- Zink we dɛn kɔl Zinc
- Ayɛn
- Kɔpa
Lɛ wi luk di nyutrishɔn valyu fɔ lɛk 100 gram raw, skinlɛs chikin brɔst.
| Nutrient sɛkshɔn | saiz ( lɛk .) . |
|---|---|
| Kalori dɛn we yu kin gɛt | 120. Na di 120 |
| Protɛin we de mek pɔsin gɛt | 26 gram |
| Bɔmp | 2 gram na yu |
| Kabohaydrɛt dɛn | 0 gram dɛn |
Tek tɛm wit dɛn tin ya we yu de it chukchuk!
Ilɛk aw kɔk kɔk gud, sɔm tin dɛn de we yu fɔ tek tɛm wit.
1. Yu fɔ mɛmba yu pat saiz: di prɔtin we dɛn kin it ɛvride na bitwin 50-170 gram. Dat min se if yu de it sɔntin lɛk chukchuk, wan pis we de lɛk di sayz fɔ yu an wan tɛm, i fayn. Bɔt pɔsin we de liv aktif layf ɛn ɛksesaiz kin nid smɔl mɔ.
2. Fɔd Sef rili impɔtant:Dis na di tin we impɔtant pas ɔl. If dɛn nɔ kip di kɔk ɛn nɔ kuk am fayn, i kin mek pɔsin gɛt denja sik dɛn we pɔsin kin gɛt we i de it. Tek tɛm mɔ bɔt di krɔs-kɔntaminɛshɔn . Dat min se fɔ yuz di sem kɔt bɔd we raw chukchuk gɛt, fɔ kɔt salad wit di sem nɛf, ɔ fɔ tɔch ɔda it dɛn wit di sem an we yu bin de ol raw mit, dat kin mek baktri dɛn we denja skata.
3. Yu fɔ no bɔt kɔlɔstrel: Pan ɔl we na mit we nɔ gɛt bɔku fat, chukchuk stil gɛt sɔm kɔlɔstrel. If yu dɔn ɔlrɛdi gɛt ay kɔlɔstrel ɔ yu de pan denja fɔ gɛt at sik, i impɔtant fɔ tɔk to yu dɔktɔ bɔt it we fayn fɔ yu.
Dis na aw fɔ pripia ɛn kuk chukchuk fayn fayn wan.
Fɔ fala dɛn step ya fɔ mek shɔ se yu it sef.
Thawing chukchuk
Put chukchuk na frij insay tu awa afta yu bay am. If yu nɔ go kuk am insay tu dez, put am na friza. Bɔku we dɛn de fɔ mek mit we dɛn dɔn frɔz, tɔn:
- Tek am na friza 24 awa bifo yu kuk ɛn put am na frij we yu kin yuz ɔltɛm.
- Put am insay bag we nɔ de mek wata pas ɛn put am insay wan bol we gɛt kol wata. Chenj di wata ɛvri 30 minit.
- Yuz di `defrost` sɛtin na yu maykrowev. Bɔt if yu de yuz dis we fɔ pul di frɔst, yu fɔ kuk am wantɛm wantɛm.
Di tin we impɔtant pas ɔl: Nɔ ɛva thaw chukchuk na rum tɛmpracha na di kichin. Dis kin mek di risk fɔ mek baktri dɛn gro mɔ ɛn mɔ.
Fɔ kuk di rayt we
We yu de kuk chukchuk, di tɛmpracha we de insay impɔtant pas di tɛm. Di tɛmpracha fɔ di pat we tik pas ɔl na di chukchuk fɔ rich 165° Fahrenheit (74° Celsius) bifo i rɛdi fɔ it. I bɛtɛ fɔ yuz tɛmɔmɔta fɔ it fɔ mɛzhɔ dis. Nɔ mek di tɛmɔmɔta tɔch di bon.
If yu de bek na ɔvin, mɛmba dɛn tɛm dɛn ya:
| Chikin tayp | Di tɛm fɔ kuk (na 177°C / 350°F) |
|---|---|
| 4 ɔns (113 gram) chukchuk brɔst we nɔ gɛt skin, we nɔ gɛt bon | 20-30 minit |
| Brest mit wit bon | 30-40 minit |
Bɔku we dɛn fɔ it fayn fayn wan
- Boiled en shredded fo wan salad.
- Gril ɔ stim wit rays.
- Slais am insay wan sandwich.
- Kɔt am smɔl smɔl fɔ mek yu mek pasta.
- As we dɛn rap wit bred.
Mɛsej we dɛn kin kɛr go na os
- Fɔ gɛt di mɔ wɛlbɔdi bɛnifit frɔm chukchuk, pik di wan dɛn we nɔ gɛt wan sik, lɛk di kɔk kɔk we nɔ gɛt skin.
- Bifo yu frɛy dip, yuz we dɛn lɛk fɔ stim, gril, ɛn bek.
- Fɔ mek yu nɔ gɛt pɔyzin fɔ it, was yu an ɛn yu tin dɛn fayn fayn wan ɛvri tɛm we yu de ol raw mit. Kuk am fayn fayn wan.
- Kכkכ na gud prכtin we de mek di mכsul dεm εn bon dεm trεnk εn i de εp fכ kכntrכl di wet.
- If yu gɛt kɔlɔstrel, at sik, ɔ ɔda wɛlbɔdi prɔblɛm, tɔk to yu dɔktɔ bɔt ɔmɔs chukchuk yu fɔ it.
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