Ngaba Inyama Yenkukhu Ilungile Kuwe? Masifumanise!

Nangona ingathandwa njengenyama yenkukhu, yenkomo, neyebhokhwe kwilizwe lethu, kusenokwenzeka ukuba ukhe weva ngenyama "yaseTurkey". Ekubeni ibonwa kwiivenkile ezinkulu nakwiihotele ezinkulu kule mihla, umbuzo abantu abaninzi abanawo ngowokuba "Ngaba inyama yeturkey ilungile ngokwenene emzimbeni? Ngaba kulungile ukuyitya?" Enyanisweni, ukuba ikhethwe ngokufanelekileyo kwaye iphekwe ngokufanelekileyo, inyama yeturkey kukutya okunezibonelelo ezininzi zempilo. Makhe sithethe ngale nto ngokweenkcukacha namhlanje.

Ziziphi iingenelo eziphambili zenyama ye-turkey kwimpilo?

Inyama yeturkey ayisiyonto imnandi nje kuphela. Ineengenelo ezininzi emzimbeni wethu kunokuba ucinga.

Umthombo ogqwesileyo weproteni!

Ubusazi na ukuba iproteni sisondlo esibalulekileyo emizimbeni yethu? Ngamafutshane, iproteni iyadingeka ukwakha nokulungisa zonke izihlunu zethu, amathambo, ulusu, igazi kunye nezicubu. Iproteni sisondlo esikhulu esidingwa yimizimba yethu ngobuninzi yonke imihla. Nangona kunjalo, imizimba yethu ayinakugcina iproteni. Ke ngoko, kufuneka sifumane iproteni ekutyeni esikutyayo yonke imihla.

Inokunceda ukunciphisa umngcipheko womhlaza

Inyama yeTurkey inamanqanaba aphezulu e- selenium ebalulekileyo. Olunye uphando lufumanise ukuba ukutya okutyebileyo kwi-selenium kunokunciphisa umngcipheko weentlobo ezithile zomhlaza. Umzekelo:

• Umhlaza wesinyi
• Umhlaza webele
• Umhlaza wemiphunga
• Umhlaza wesisu

Kodwa nantsi into ebaluleke kakhulu ekufuneka uyikhumbule. Izazinzulu zibone le mpembelelo yokukhusela kuphela xa i-selenium ifumaneka ngokwemvelo ekutyeni. Awuyi kufumana le nzuzo ukuba uthatha iipilisi ze-selenium kwikhemesti. Kufuneka uphando olongezelelekileyo ukuqinisekisa oku.

Uncedo ekulawuleni isifo seswekile

Ukuba unesifo seswekile, kufuneka ucinge kabini ngokutya okutyayo. Ukutya ukutya okune-carbohydrate eninzi, njengerayisi nesonka, kunokubangela ukuba amanqanaba eswekile egazini lakho anyuke. Kodwa ekubeni i-turkey ilukutya okuneproteni eninzi, ayizukunyusa amanqanaba eswekile egazini lakho ngoko nangoko.

Ngoko ke, ukongeza i-turkey ekutyeni kwakho kunokukunceda ulawule iswekile yakho egazini. Ukongeza, iproteni ibalulekile ekukhuleni kwemisipha nasekuphilisweni kwamanxeba. Zombini ezi zinto zibaluleke kakhulu ekulawuleni isifo seswekile.

Ukuze ube nentliziyo ephilileyo

Inyama ebomvu efana nenyama yenkomo kunye negusha zinamafutha amaninzi agcweleyo. Ukutya ezi zinto rhoqo kunokunyusa i-cholesterol "embi" emizimbeni yethu, eyi -LDL cholesterol.Amanqanaba anokunyuka. Le cholesterol ye-LDL inokuqokelelana eludongeni lwemithambo yegazi yethu, iyonakalisa kwaye yonyuse umngcipheko wokuhlaselwa sisifo sentliziyo kunye nokubetha kwentliziyo kwixesha elizayo.

Kodwa inyama yeturkey inamafutha agcweleyo kunye ne-cholesterol ephantsi kakhulu kunenyama ebomvu. Ngoko ke, ukukhetha inyama yeturkey endaweni yenyama ebomvu lukhetho oluhle kumntu oxhalabele impilo yentliziyo yakhe.

Ukukhusela ukusebenza kwengqondo

Sonke soyika umngcipheko wokulahlekelwa yinkumbulo, isifo sika-Alzheimer, kunye ne-dementia njengoko sikhula. Ngokwe- MIND diet , eyaziswa zizazinzulu, ukutya ukutya okufana nenkukhu okanye i-turkey ubuncinane kabini ngeveki kunokukhusela inkumbulo kunye nobuchule bokucinga babantu abadala.

Ixabiso lesondlo senyama ye-turkey

Inyama yeturkey yindibaniselwano yeevithamini kunye neeminerali ezininzi. Masibone ukuba ziintoni.

• I-Choline
• Intsimbi
• I-Magnesium
• I-Niacin
• I-phosphorus
• I-Potassium
• I-Selenium
• Isodiyam
• IVithamin B6
• I-Vitamin B12
• Izinki

Kulungile, ngoku masibone ukuba ingakanani isondlo esikwiqhekeza le-turkey eliphekwe kakuhle.

Lumka malunga nobungakanani bokutya okudlayo!

Nangona i-turkey isempilweni kakhulu, njengayo nayiphi na inyama, inawo amafutha athile. Iqhekeza le-turkey eliyi-3-ounce (85-gram) esithethe ngalo apha ngasentla liqulethe i-1 gram yamafutha agcweleyo. Yiyo loo nto i-5% yokutya kwakho kwemihla ngemihla okucetyiswayo kwamafutha agcweleyo. Ke ngoko, kubalulekile ukunciphisa umlinganiselo owutyayo ngexesha elinye.

Ungayilungisa njani inyama ye-turkey ngendlela enempilo?

Ukuze ufumane iingenelo eziphezulu zempilo kwinyama ye-turkey, kufuneka ilungiswe kakuhle.

1. Khetha inyama enombala okhanyayo nesikhumba sisusiwe.

Inyama ekhaphukhaphu esesifubeni senkukhu inamafutha amancinci. Kwakhona, ukususa ulusu ngokupheleleyo ngaphambi kokuba uyipheke kunokunceda ukuthintela ukuba amafutha angeyomfuneko angangeni emzimbeni.

2. Umahluko phakathi kwenyama entsha neyomileyo

Eli linqaku elibaluleke kakhulu. Iimveliso zeturkey ezicutshungulweyo ezifana nesoseji zeturkey kunye ne-meatloaf ozithenga evenkileni zinokuba netyuwa eninzi, okanye i-sodium. Nangona indebe yenyama yeturkey entsha iqulethe malunga ne-18% yesodium efunekayo imihla ngemihla, indebe yeturkey ecutshungulweyo inokuba ne-35%. I-sodium eninzi kakhulu inegalelo kwi-high blood pressure.

Ngoko ke, nanini na xa kunokwenzeka, thenga isifuba se-turkey esitsha uze usipheke ekhaya endaweni yeemveliso ezicutshungulwayo.

3. Iindlela zokupheka ezisempilweni

• Kuphephe ukuqhotsa nzulu: Oku kunyusa ubungakanani beekhalori kunye namafutha angenampilo njengoko kutsala ioyile eninzi.
• Ukurosa e-oven: Le yeyona ndlela ilungileyo nesempilweni.
• Yenza ikhari ngokuyibilisa emanzini: Ngendlela yethu, ungenza ikhari elungileyo neneziqholo ngeoyile encinci.

Nazi ezinye izitya ezimnandi onokuzenza ngenyama yeturkey:

• IiQuesadilla ezenziwe ngeturkey kunye netshizi
• Isuphu yeTurkey eyenziwe ngerayisi yebran
• Isaladi kaKhesari waseTurkey
• Ipayi yembiza yeTurkey
• I-curry yetshili eqhotsiweyo eyenziwe ngenyama yeturkey (itshili yaseTurkey)