Pan ɔl we i nɔ pɔpul lɛk chukchuk, bif, ɛn got mit na wi kɔntri, yu go dɔn yɛri bɔt "Turkey" mit. Sins dem de si am fo supamaket and big hotel dis dez, di kweshon we plenti pipul get na "Is turkey meat rili gud fo di bodi? I okay fo it am?" Infakt, if dɛn pik am fayn ɛn kuk am fayn, tik mit na it we gɛt bɔku bɛnifit fɔ wɛlbɔdi. Lɛ wi tɔk bɔt dis ditayli tide.
Wetin na di men wɛlbɔdi bɛnifit dɛn we tik mit kin gi?
Turkey mit nɔto jɔs wan fayn it. I gɛt mɔ bɛnifit fɔ wi bɔdi pas aw yu go tink.
Wan spɛshal sɔs we gɛt prɔtin!
Yu no se prɔtin na impɔtant tin fɔ wi bɔdi? Fɔ tɔk am simpul wan, wi nid prɔtin fɔ bil ɛn mek wi mɔsul dɛn, bon dɛn, wi skin, blɔd, ɛn tisu dɛn fayn. Protein na makronutrient we wi bɔdi nid bɔku bɔku wan ɛvride. Bɔt wi bɔdi nɔ kin ebul fɔ kip di prɔtin. So, wi nid fɔ gɛt prɔtin frɔm di it dɛn we wi de it ɛvride.
Turkey na wan ples we gɛt bɔku prɔtin. If yu ad tik to yu it insted of yu ad rɛd mit lɛk bif, na fayn we fɔ gɛt di prɔtin we yu bɔdi nid.
I kin ɛp fɔ ridyus di risk fɔ gɛt kansa
Turkey mit gɛt bɔku bɔku di impɔtant minral selenium . Sɔm risach dɔn sho se if pɔsin it bɔku bɔku sɛliniɔm, dat kin mek i nɔ gɛt sɔm kayn kansa. Fɔ ɛgzampul:
- Blada kansa
- Brɔst kansa
- Kansa na di lɔng
- Bɛlɛ kansa
Bɔt na sɔntin we rili impɔtant fɔ mɛmba. Sayɛnsman dɛn dɔn jɔs si dis tin we de protɛkt pɔsin we dɛn kin gɛt sɛlɛniɔm frɔm it. Yu nɔ go gɛt dis bɛnifit if yu tek selenium pils frɔm di famasi. Dɛn nid fɔ du mɔ risach fɔ no if dis na tru.
Ɛp fɔ mɛn di sik we dɛn kɔl dayabitis
If yu gɛt dayabitis, yu nid fɔ tink tumɔs bɔt di it dɛn we yu de it. If yu it tin dɛn we gɛt bɔku kabɔhaydrɛt lɛk rays ɛn bred, dat kin mek yu blɔd shuga go ɔp. Bɔt bikɔs tik na it we gɛt bɔku prɔtin, i nɔ go mek yu blɔd shuga go ɔp wantɛm wantɛm.
So, if yu ad tik to yu it, i go ɛp yu fɔ kɔntrol yu blɔd shuga. Apat frɔm dat, prɔtin impɔtant fɔ mek di mɔsul dɛn gro ɛn fɔ mek di wund dɛn wɛl. Dɛn tu tin ya rili impɔtant fɔ mɛn di sik we dɛn kɔl dayabitis.
Fɔ gɛt wɛlbɔdi at
Rɛd mit lɛk bif ɛn ship pikin gɛt bɔku sɛtyuret fat. If wi it dɛn tin ya ɔltɛm i kin mek di "bad" kɔlɔstrel we de na wi bɔdi go ɔp, we na LDL kɔlɔstrel.Di lɛvul dɛn kin go ɔp. Dis LDL kɔlɔstrel kin gɛda na di wɔl dɛm na wi blɔd vesel dɛm, i kin pwɛl dɛn ɛn i kin mek wi gɛt at atak ɛn strok tumara bambay.
Bɔt tik mit gɛt bɔku bɔku sɛtyuret fat ɛn kɔlɔstrel pas rɛd mit. So, fɔ pik tik mit insted ɔf rɛd mit na fayn tin fɔ pɔsin we de wɔri bɔt in at wɛlbɔdi.
Fɔ protɛkt di bren wok
Wi ɔl kin fred fɔ lɛ wi nɔ ebul fɔ mɛmba tin, Alzaima, ɛn dis maynia sik as wi de ol. Akɔdin to di MIND diet , we sayɛnsman dɛn bin introdyus, fɔ it tin dɛn lɛk chukchuk ɔ tik at le tu tɛm insay di wik kin protɛkt di mɛmori ɛn tink abiliti fɔ ol pipul dɛn.
Nutritional value of tik mit
Turkey mit na wan kɔmbaynshɔn we gɛt bɔku vaytamɛn ɛn minral. Lɛ wi si wetin dɛn bi.
- Kolin we dɛn kɔl
- Ayɛn
- Magnɛsiɔm we dɛn kɔl
- Niacin we dɛn kɔl Niacin
- Fɔsfɔr we dɛn kɔl
- Potashɔm we gɛt di sik
- Selenium we dɛn kɔl
- Sɔdiɔm we dɛn kɔl
- Vitamin B6 we gɛt di sik
- Vitamin B12 we gɛt di sik
- Zink we dɛn kɔl Zinc
Okay, naw lɛ wi si aw bɔku nyutrishɔn de insay wan tik we dɛn kuk fayn fayn wan.
| Nutrishɔn insay 85 gram (3 ɔns) tik mit we nɔ gɛt skin, we dɛn dɔn rɔst na ɔvin | |
|---|---|
| Kalori dɛn we yu kin gɛt | 135. Na di 135 |
| Protɛin we de mek pɔsin gɛt | 25 gram |
| Bɔmp | 3 gram |
| Kabohaydrɛt dɛn | 0 gram dɛn |
| Fayba we dɛn kɔl | 0 gram dɛn |
| Suga | 0 gram dɛn |
Tek tɛm wit di bɔku bɔku tin dɛn we yu de it!
Pan ɔl we tik gɛt wɛlbɔdi, lɛk ɛni mit, i gɛt sɔm fat. Di 3-ɔns (85-gram) tik we wi bin tɔk bɔt ɔp gɛt 1 gram sɛtyuret fat. Dat na 5% pan yu rεkomεnd fכ it satεrayt fεt evride. So, i impɔtant fɔ lɛ yu nɔ it di tin dɛn we yu de it wan tɛm.
Speshal Notis: Turkey mit gɛt bɔku bɔku amino asid triptofan . I fayn fɔ it tin dɛn we nɔ gɛt bɔku triptofan fɔ pipul dɛn we gɛt psoriasis. So, if yu gɛt psoriasis, i rili impɔtant fɔ tɔk to yu dɔktɔ bifo yu it tik mit.
Aw fɔ pripia tik mit fayn fayn wan?
Fɔ gɛt di maksimal wɛlbɔdi bɛnifit frɔm tik mit, dɛn fɔ pripia am fayn fayn wan.
1. Pik mit we gɛt layt kɔlɔ we dɛn pul di skin.
Di layt mit we de na di brɔst eria na tik nɔ gɛt bɔku fat. Dɔn bak, if yu pul di skin kpatakpata bifo yu kuk, dat kin ɛp fɔ mek di fat we nɔ nid fɔ go insay di bɔdi.
2. Di difrɛns bitwin fresh ɛn prɔses mit
Dis na pɔynt we rili impɔtant. Tik prodak dɛm we dɛn dɔn prosɛs lɛk tik sosish ɛn mitlɔf we yu bay na di stoa kin gɛt bɔku sɔl, ɔ sɔdiɔm. pan ɔl we wan kɔp fresh tik mit gɛt lɛk 18% pan di sodium we dɛn nid ɛvride, wan kɔp tik we dɛn dɔn prosɛs kin gɛt pas 35%. Tumɔs sodium na tin we kin mek pɔsin gɛt ay blɔd prɛshɔn.
So, ɛnitɛm we i pɔsibul, bay fresh tik brɔst ɛn kuk am na os instead fɔ mek tin dɛn we dɛn dɔn prosɛs.
3. Di we aw fɔ kuk fayn fayn wan
- Nɔ frɛy dip: Dis kin mek yu gɛt mɔ kalori ɛn fat we nɔ fayn bikɔs i de tek bɔku ɔyl.
- Rost insay di ɔvin: Dis na di bɛst ɛn di bɛst we fɔ mek yu gɛt wɛlbɔdi.
- Mek kari bay we yu bɔyl am na wata: Wit di we aw wi de du am, yu kin mek bak gud, spaysi kari wit smɔl ɔyl.
Na sɔm fayn fayn it dɛn we yu kin mek wit tik mit:
- Quesadillas we dɛn mek wit tik ɛn chiz
- Turkey sup we dɛn mek wit bran rays
- Turki Siza salad
- Turki pot pie
- Wan spaysi chili kari we dɛn mek wit tik mit (Turkey chili) .
Mɛsej we dɛn kin kɛr go na os
- Turkey mit na wayt mit we gɛt bɔku wɛlbɔdi ɛn gɛt bɔku prɔtin pas rɛd mit.
- Di selenium we de insay de ɛp fɔ ridyus di risk fɔ gɛt kansa, di prɔtin de ɛp fɔ kɔntrol dayabitis, ɛn di smɔl sɛtyuret fat fayn fɔ di at wɛlbɔdi.
- Ɔltɛm pik fresh tik mit we nɔ gɛt skin. Nɔ it tin dɛn we dɛn dɔn prosɛs wit tik we gɛt bɔku sɔl.
- Di we we go mek yu gɛt wɛlbɔdi na fɔ bek ɔ bɔyl it na di ɔvin instead fɔ frɛy am dip dip wan.
- If yu gɛt wan patikyula mɛrɛsin, lɛk psoriasis, i impɔtant fɔ go to yu dɔktɔ bifo yu put tik insay yu it.
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