Kan ramah hian vawk sa, bawngsa, leh kêl sa angin lar ni lo mah se, "Turkey" sa hi i hre tawh mai thei. Tunlai hian supermarket leh hotel lianah te hmuh a nih avangin mi tam takin zawhna an neih chu "Turkey sa hi taksa tan a tha tak tak em? Ei pawh a pawi em?" Dik tak chuan, uluk taka thlan a, uluk taka chhum a nih chuan turkey sa hi hriselna atana \ha tam tak nei ei tur a ni. Hemi chungchang hi vawiinah hian chipchiar takin sawi ila.
Turkey sa hian hriselna atana a thatna ber berte chu engte nge ni?
Turkey sa hi chaw tui tak mai a ni lo. I ngaihtuah aiin kan taksa tan hlawkna a nei tam zawk.
Protein source sang zawk a ni!
Protein hi kan taksa tana nutrient pawimawh tak a ni tih i hria em? A awlsam zawngin, kan taksa ruh, ruh, vun, thisen leh taksa peng hrang hrang siam leh siam\hat nan protein hi a mamawh a ni. Protein hi macronutrient a ni a, kan taksain nitin a mamawh tam tak a ni. Mahse, kan taksa hian protein a khawlkhawm thei lo. Chuvangin nitin kan ei leh in atanga protein kan hmuh a ngai a ni.
Turkey hi protein chakna a ni. Bawnghnute ang chi sa sen ai chuan i eitur ah turkey i dah tel chuan i taksa mamawh protein i hmuh theihna tur kawng hrisel zawk a ni.
Cancer hlauhawmna tihziaawmna kawngah a pui thei
Turkey sa ah hian mineral pawimawh tak selenium a tam hle a . Research thenkhatah chuan selenium tamna ei hian cancer chi hrang hrang vei theihna a ti tlem thei tih hmuhchhuah a ni. Entir nan:
- Bladder cancer a ni
- Hnute cancer a ni
- Lung cancer a ni
- Pum cancer a ni
Mahse hetah hian thil pawimawh tak hriat reng tur a awm. Scientist-te chuan he venhimna hi selenium hi ei leh in atanga natural taka hmuh a nih chauhvin an hmu a ni. Damdawi dawr atanga selenium pills i ei chuan he hlawkna hi i hmu dawn lo. Hei hi finfiah tur chuan zirchianna neih belh a ngai a ni.
Diabetes enkawlna kawngah tanpui
Zunthlum i vei a nih chuan i ei tur chi hrang hrang ngaihtuah nawn leh a ngai a ni. Carbohydrate tamna ei tur, buhfai leh chhang ei hian i thisen sugar level a ti sang thei a ni. Mahse turkey hi protein tamna ei tur a nih avangin i thisen sugar level a tisang nghal lovang.
Chuvangin i eitur ah turkey dah tel hian i thisen sugar control nan a pui thei a ni. Tin, protein hi taksa thang lian leh hliam damna atan a pawimawh hle. Heng pahnih hi zunthlum enkawlnaah hian a pawimawh hle.
Thinlung hrisel tak neih nan
Sa sen bawnghnute leh beram no te hian saturated fat a pai tam hle. Hengte hi ei fo hian kan taksaa cholesterol "tha lo" chu a tisang thei a, chu chu LDL cholesterol a ni.Level a sang thei hle. He LDL cholesterol hi kan thisen kalna kawng bang-ah a pungkhawm thei a, a tichhe thei a, nakin lawkah heart attack leh stroke kan neih theihna a tipung thei bawk.
Mahse turkey saah hian sa sen aiin saturated fat leh cholesterol a tlem zawk hle. Chuvangin, sa sen ai chuan turkey sa thlan hi an thinlung hriselna ngaihtuah mi tan chuan duhthlan tur tha tak a ni.
Thluak hnathawh venhim nan
Kan upat deuh deuh hian hriatrengna hloh te, Alzheimer natna te, leh dementia te kan hlau vek a ni. Scientist-te’n an rawn siam chhuah MIND diet , sawi dan chuan kar khatah vawi hnih tal vawk emaw turkey emaw ang chi ei hian kum upa zawkte hriatrengna leh ngaihtuahna a humhim thei a ni.
Turkey sa ei tur tha tak a ni
Turkey sa hi vitamin leh mineral tam tak inkawp a ni. Eng nge an nih i en ang u.
- Choline a ni
- Thir
- Magnesium a ni
- Niacin a ni
- Phosphorus a ni
- Potassium a ni
- Selenium a ni
- Sodium a ni
- Vitamin B6 a ni
- Vitamin B12 a ni
- Zinc a ni
Okay, tunah chuan turkey hmin tha takah hian nutrition engzat nge awm tih i en ang u.
| Turkey sa vun nei lo, oven-a hmin gram 85 (3 ounces)-a ei tur tha a awm | |
|---|---|
| Calorie a awm bawk | 135-ah a awm |
| Protein a awm a | 25 gram a ni |
| Thau | Gram 3 a ni |
| Carbohydrates a awm bawk | 0 gram a ni |
| Fiber a ni | 0 gram a ni |
| Chini | 0 gram a ni |
I ei tam danah fimkhur rawh!
Turkey hi sa dang ang bawkin hrisel tak ni mahse, thau engemaw zat a pai ve tho. A chunga kan sawi tawh turkey 3-ounce (85-gram) piece ah hian saturated fat gram 1 a awm a. Chu chu nitin saturated fat i ei tur i rawt atanga 5% a ni. Chuvangin, vawi khata i ei zat kha tihtlem a pawimawh.
Special Note: Turkey sa hian amino acid tryptophan a pai tam hle a. Psoriasis vei tan chuan tryptophan tlem ei tur a tha. Chuvangin psoriasis i vei a nih chuan turkey sa ei hmain doctor nen inbiakna neih a pawimawh hle.
Engtin nge turkey sa hi hrisel taka siam theih ang?
Turkey sa atanga hriselna atana hlawkna tam ber hmuh tur chuan uluk taka buatsaih a ngai a ni.
1. Sa rawng hring, vun la chhuakin thlang rawh.
Turkey hnute area-a sa light tak chu thau a tlem hle. Tin, chaw ei hmaa vun hi paih vek hian taksaa thau tul lo tak tak a luh loh nan a pui thei bawk.
2. Sa thar leh sa processed inthlauhna
Hei hi thil pawimawh tak a ni. Store atanga i lei turkey product processed turkey sausage leh meatloaf te hi chi, emaw sodium emaw a tam thei hle. Turkey sa thar cup khatah nitin sodium mamawh zat 18% vel a awm laiin, processed turkey cup khatah chuan 35% aia tam a awm thei thung. Sodium tam lutuk hi thisen sang thlentu a ni.
Chuvangin a theih phawt chuan turkey breast thar lei la, processed products ai chuan in lamah chhum rawh.
3. Hrisel taka chaw siam dan
- Deep frying pumpelh: Hei hian oil tam tak a hip avangin calorie leh thau hrisel lo a tipung a ni.
- Oven-ah roast: Hei hi a tha ber leh hrisel ber a ni.
- Tuiah chhum la, curry siam rawh: Kan hman dan hmang hian oil tlem zawk hmangin curry tha tak, spicy tak i siam thei bawk.
Turkey sa hmanga i siam theih tur chaw tui tak tak thenkhat chu hetiang hi a ni:
- Turkey leh cheese hmanga siam Quesadillas
- Turkey soup chu bran rice hmanga siam a ni
- Turkey Caesar salad a ni
- Turkey pot pie a ni
- Turkey sa (Turkey chili) hmanga siam chili curry rimtui tak .
Take-Home Thuchah a ni
- Turkey sa hi sa var a ni a, sa sen aiin a hrisel zawk a, protein a pai tam zawk bawk.
- A awm selenium hian cancer hlauhawmna a tiziaawm a, protein hian zunthlum a titawp a, saturated fat a tlem avangin thinlung hriselna atan a tha hle.
- Turkey sa thar, vun nei lo chu thlang fo ang che. Turkey product processed, chi tam tak awmna chu pumpelh rawh.
- A hrisel ber chu deep fry ai chuan oven-ah chaw chhum emaw, chhum emaw hi a ni.
- Damdawi lam harsatna bik, psoriasis ang chi i neih chuan i ei leh in-ah turkey i telh hmain doctor rawn hmasa phawt a pawimawh.
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