Kunyangwe isinganyanyo kufarirwa senyama yehuku, nyama yemombe, nembudzi munyika medu, ungave wakambonzwa nezvenyama ye "Turkey". Sezvo ichionekwa muzvitoro zvikuru nemahotera makuru mazuva ano, mubvunzo uripo kuvanhu vazhinji ndewekuti "Nyama yeturkey yakanakira muviri zvechokwadi here? Zvakanaka here kuidya?" Kutaura zvazviri, kana ikasarudzwa zvakanaka uye ikabikwa zvakanaka, nyama yeturkey chikafu chine mabhenefiti akawanda ehutano. Ngatikurukurei nezvazvo zvakadzama nhasi.
Ndezvipi zvakanakira zvikuru nyama yeturkey pahutano?
Nyama yeTurkey haisi chikafu chinonaka chete. Ine mabhenefiti akawanda kumuviri wedu kupfuura zvaungafunga.
Mapuroteni akanaka kwazvo!
Waizviziva here kuti mapuroteni chinhu chakakosha pamiviri yedu? Zvichitaurwa zviri nyore, mapuroteni anodiwa kuti agadzire uye agadzirise tsandanyama dzedu dzese, mapfupa, ganda, ropa, uye nyama. Mapuroteni chinhu chikuru chinodiwa nemiviri yedu yakawanda zuva nezuva. Zvisinei, miviri yedu haigone kuchengeta mapuroteni. Saka, tinofanira kuwana mapuroteni kubva muzvikafu zvatinodya zuva nezuva.
Nyama yenguruve ine mapuroteni akawanda. Kana ukawedzera nyama yenguruve pane kudya nyama tsvuku senge nyama yemombe, inzira ine hutano yekuwana mapuroteni anodiwa nemuviri wako.
Zvinogona kubatsira kuderedza njodzi yekenza
Nyama yeTurkey ine mineral yakakosha ye selenium . Imwe tsvakurudzo yakawana kuti kudya kwakapfuma mu selenium kunogona kuderedza njodzi yekubatwa nekenza. Semuenzaniso:
- Kenza yedundira
- Kenza yemazamu
- Kenza yemapapu
- Kenza yemudumbu
Asi hechino chimwe chinhu chakakosha chekurangarira. Masayendisiti akaona izvi chete kana selenium yakawanikwa kubva muchikafu. Hauzowani mukana uyu kana ukatora mapiritsi eselenium kubva kupharmacy. Tsvagiridzo yakawanda inodiwa kusimbisa izvi.
Rubatsiro mukurapa chirwere cheshuga
Kana uine chirwere cheshuga, unofanira kufunga kaviri nezvechikafu chaunodya. Kudya chikafu chine makabhohaidhiretsi akawanda, senge mupunga nechingwa, kunogona kukonzera kuti huwandu hweshuga muropa rako hukwire. Asi sezvo huku iri chikafu chine mapuroteni akawanda, haizokwidze huwandu hweshuga muropa rako nekukasika.
Saka, kuwedzera turkey mukudya kwako kunogona kukubatsira kudzora shuga yako yeropa. Pamusoro pezvo, mapuroteni akakosha pakukura kwetsandanyama uye kupora kwemaronda. Zvese izvi zvakakosha mukurapa chirwere cheshuga.
Kuti mwoyo uve neutano hwakanaka
Nyama tsvuku dzakadai semombe negwayana dzine mafuta akawanda akazara. Kudya izvi nguva dzose kunogona kuwedzera cholesterol "yakaipa" mumiviri yedu, inova cholesterol yeLDL.Mazinga eLDL anogona kukwira. Iyi cholesterol yeLDL inogona kuungana mumadziro etsinga dzedu dzeropa, ichidzikuvadza uye ichiwedzera njodzi yekurwara nemwoyo nestroke mune ramangwana.
Asi nyama yenguruve ine mafuta akawandisa uye cholesterol shoma pane nyama tsvuku. Saka, kusarudza nyama yenguruve panzvimbo penyama tsvuku isarudzo yakanaka kune munhu ane hanya nehutano hwemwoyo wake.
Kuchengetedza mashandiro ehuropi
Tose tinotya njodzi yekurasikirwa nendangariro, chirwere cheAlzheimer, uye dementia sezvatinokura. Sekureva kweMIND diet , iyo yakatangwa nesainzi, kudya chikafu chakaita sehuku kana turkey kanenge kaviri pasvondo kunogona kudzivirira ndangariro nepfungwa dzevanhu vakwegura.
Kukosha kwekudya kwenyama yeturkey
Nyama yeTurkey musanganiswa wemavhitamini nemaminerari akawanda. Ngationei kuti chii.
- Choline
- Simbi
- Magnesium
- Niacin
- Fosforasi
- Potassium
- Selenium
- Sodium
- Vhitamini B6
- Vhitamini B12
- Zingi
Zvakanaka, ngationei kuti chikafu chinovaka muviri chakabikwa zvakanaka ndechei.
| Zvinovaka muviri mu 85 gramu (3 ounces) yenyama yeturkey isina ganda, yakagochwa muovheni | |
|---|---|
| Macalorie | 135 |
| Mapuroteni | magiramu makumi maviri nemashanu |
| Mafuta | magiramu matatu |
| Makabhohaidhiretsi | magiramu 0 |
| Faibha | magiramu 0 |
| Shuga | magiramu 0 |
Chenjerera huwandu hwaunodya!
Kunyangwe hazvo kakuni ine hutano hwakanaka, senyama ipi zvayo, ine mafuta. Chidimbu chekakuni chine magiramu 85 chatataura nezvacho pamusoro apa chine gramu imwe chete yemafuta akazara. Ndiyo 5% yemafuta akazara anokurudzirwa kudya zuva nezuva. Saka, zvakakosha kuderedza huwandu hwaunodya panguva imwe chete.
Zvakakosha: Nyama yeTurkey ine amino acid yakawanda inonzi tryptophan . Kudya kushoma mune tryptophan kunokurudzirwa kuvanhu vane psoriasis. Saka, kana uine psoriasis, zvakakosha kutaura nachiremba wako usati wadya nyama yeturkey.
Nzira yekugadzirira nyama yeturkey ine hutano?
Kuti nyama yenguruve iwane mabhenefiti akanyanya pahutano, inofanira kugadzirwa nemazvo.
1. Sarudza nyama ine ruvara rwakachenuruka yakabviswa ganda.
Nyama yakapfava iri muzamu renyama yenguruve haina mafuta akawanda. Uyewo, kubvisa ganda zvachose usati wabika kunogona kubatsira kudzivirira mafuta asina kufanira kuti asanyure mumuviri.
2. Musiyano uripo pakati penyama itsva neyakagadziriswa
Iyi inyaya yakakosha zvikuru. Zvigadzirwa zveturkey zvakagadzirwa senge masoseji eturkey nenyama yemombe zvaunotenga muchitoro zvinogona kunge zvine munyu wakawanda, kana sodium. Kunyange zvazvo kapu yenyama yeturkey itsva iine inenge 18% yesodium inodiwa pazuva, kapu yeturkey yakagadzirwa inogona kunge iine inodarika 35%. Sodium yakawandisa inokonzera BP.
Saka, pese pazvinogoneka, tenga zamu rehuku idzva woribika kumba pane kugadzira zvigadzirwa zvakagadzirwa.
3. Nzira dzekubika dzine hutano
- Dzivisa kugocha zvakadzika: Izvi zvinowedzera huwandu hwemacalorie nemafuta asina hutano sezvo zvichitora mafuta akawanda.
- Kugocha muovheni: Iyi ndiyo nzira yakanakisisa uye ine hutano.
- Gadzira kari nekuifashaidza mumvura: Nenzira yedu, unogona zvakare kugadzira kari yakanaka, ine spice nemafuta mashoma.
Heano mamwe madhishi anonaka aunogona kubika nenyama yeturkey:
- Quesadillas yakagadzirwa neturkey nechizi
- Supu yeTurkey yakagadzirwa nemupunga webran
- Saradhi yeTurkey Caesar
- Pai yeTurkey muhari
- Kari ine chili inonaka yakagadzirwa nenyama yeturkey (Turkey chili)
Mharidzo Yekuenda Nayo Kumba
- Nyama yeTurkey inyama chena ine hutano hwakanaka uye ine mapuroteni akawanda kupfuura nyama tsvuku.
- Selenium iri mairi inobatsira kuderedza njodzi yekubatwa nekenza, puroteni inobatsira kudzora chirwere cheshuga, uye mafuta mashoma akazara akanaka pahutano hwemwoyo.
- Gara uchisarudza nyama yenguruve itsva isina ganda. Dzivisa zvigadzirwa zvenguruve zvakagadzirwa zvine munyu wakawanda.
- Nzira ine hutano ndeyekubika kana kufashaidza chikafu muovheni pane kuchikangwa zvakanyanya.
- Kana uine chirwere chakasiyana, senge psoriasis, zvakakosha kubvunza chiremba wako usati waisa turkey mukudya kwako.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga