Nakuba ingathandwa njengenyama yenkukhu, yenkomo, neyembuzi ezweni lakithi, kungenzeka ukuthi uke wezwa ngenyama "yaseTurkey". Njengoba ibonwa ezitolo ezinkulu nasemahhotela amakhulu kulezi zinsuku, umbuzo abantu abaningi abanawo uthi "Ingabe inyama yeturkey ilungele ngempela umzimba? Ingabe kulungile ukuyidla?" Eqinisweni, uma ikhethwe kahle futhi iphekwe kahle, inyama yeturkey iwukudla okunezinzuzo eziningi zempilo. Ake sixoxe ngalokhu ngokuningiliziwe namuhla.
Yiziphi izinzuzo eziyinhloko zenyama ye-turkey empilweni?
Inyama yenkukhu akuyona nje isidlo esimnandi. Inezinzuzo eziningi emzimbeni wethu kunalokho ongase ukucabange.
Umthombo ongcono kakhulu wamaprotheni!
Ubuwazi ukuthi iphrotheni iyisakhi esibalulekile emizimbeni yethu? Kalula nje, iphrotheni iyadingeka ukwakha nokulungisa imisipha yethu, amathambo, isikhumba, igazi, kanye nezicubu. Iphrotheni iyisakhi esikhulu esidingwa yimizimba yethu ngobuningi nsuku zonke. Kodwa-ke, imizimba yethu ayikwazi ukugcina amaprotheni. Ngakho-ke, sidinga ukuthola amaprotheni ekudleni esikudla nsuku zonke.
I-turkey iyisithako esinamandla samaprotheni. Uma ufaka i-turkey ekudleni kwakho esikhundleni senyama ebomvu njengenyama yenkomo, kuyindlela enempilo kakhulu yokuthola iphrotheni umzimba wakho oyidingayo.
Kungasiza ekunciphiseni ingozi yomdlavuza
Inyama yenkukhu iqukethe amazinga aphezulu e- selenium ebalulekile. Olunye ucwaningo luthole ukuthi ukudla okucebile nge-selenium kunganciphisa ingozi yezinhlobo ezithile zomdlavuza. Isibonelo:
- Umdlavuza wesinye
- Umdlavuza webele
- Umdlavuza wamaphaphu
- Umdlavuza wesisu
Kodwa nansi into ebaluleke kakhulu okufanele uyikhumbule. Ososayensi babone lo mphumela wokuvikela kuphela uma i-selenium itholakala ngokwemvelo ekudleni. Ngeke uthole le nzuzo uma uthatha amaphilisi e-selenium ekhemisi. Ucwaningo olwengeziwe luyadingeka ukuqinisekisa lokhu.
Usizo ekuphatheni isifo sikashukela
Uma unesifo sikashukela, kudingeka ucabange kabili ngokudla okudlayo. Ukudla ukudla okunama-carbohydrate amaningi, njengelayisi nesinkwa, kungabangela amazinga kashukela egazini lakho ukuba akhuphuke. Kodwa njengoba i-turkey iwukudla okucebile ngamaprotheni, ngeke ikhuphuke amazinga kashukela egazini lakho ngokushesha.
Ngakho-ke, ukufaka i-turkey ekudleni kwakho kungakusiza ukulawula ushukela wegazi lakho. Ngaphezu kwalokho, amaprotheni abalulekile ekukhuleni kwemisipha kanye nokuphulukiswa kwamanxeba. Zombili lezi zinto zibaluleke kakhulu ekuphathweni kwesifo sikashukela.
Ukuze ube nenhliziyo enempilo
Inyama ebomvu njengenyama yenkomo nenyama yemvu inamafutha amaningi agcwele. Ukudla lokhu njalo kungakhuphula i-cholesterol "embi" emizimbeni yethu, okuyi -LDL cholesterol.Amazinga angakhuphuka. Le cholesterol ye-LDL inganqwabelana ezindongeni zemithambo yegazi yethu, iyilimaze futhi yandise ingozi yokuhlaselwa yinhliziyo kanye nokushaya kwenhliziyo esikhathini esizayo.
Kodwa inyama yenkukhu iphansi kakhulu emafutheni agcwele kanye ne-cholesterol kunenyama ebomvu. Ngakho-ke, ukukhetha inyama yenkukhu esikhundleni senyama ebomvu kuyindlela enhle kumuntu okhathazekile ngempilo yenhliziyo yakhe.
Ukuvikela ukusebenza kobuchopho
Sonke sesaba ingozi yokulahlekelwa yinkumbulo, isifo i-Alzheimer's, kanye ne-dementia njengoba sikhula. Ngokusho kokudla kwe-MIND , okwaqalwa ososayensi, ukudla ukudla okufana nenkukhu noma i-turkey okungenani kabili ngesonto kungavikela inkumbulo kanye namakhono okucabanga abantu asebekhulile.
Inani lokudla okunempilo lenyama ye-turkey
Inyama yenkukhu iyinhlanganisela yamavithamini namaminerali amaningi. Ake sibone ukuthi ayini.
- I-Choline
- Insimbi
- I-Magnesium
- I-Niacin
- I-Phosphorus
- I-Potassium
- I-Selenium
- I-Sodium
- I-Vitamin B6
- I-Vitamin B12
- I-Zinc
Kulungile, manje ake sibone ukuthi kungakanani ukudla okunomsoco okuseqenjini le-turkey eliphekwe kahle.
| Ukudla okunomsoco ngamagremu angu-85 (ama-ounces amathathu) enyama yenkukhu engenasikhumba, eyosiwe kuhhavini | |
|---|---|
| Amakhalori | 135 |
| Amaprotheni | amagremu angu-25 |
| Amafutha | Amagremu ama-3 |
| Ama-carbohydrate | Amagremu angu-0 |
| I-Fiber | Amagremu angu-0 |
| Ushukela | Amagremu angu-0 |
Qaphela inani olidlayo!
Nakuba i-turkey inempilo kakhulu, njenganoma iyiphi inyama, iqukethe amafutha athile. Ingcezu ye-turkey engama-ounce angu-3 (85-gram) esikhulume ngayo ngenhla iqukethe igremu eli-1 lamafutha agcwele. Lokho kungu-5% wamafutha agcwele anconywayo nsuku zonke. Ngakho-ke, kubalulekile ukunciphisa inani olidlayo ngesikhathi esisodwa.
Inothi Elikhethekile: Inyama ye-turkey iqukethe inani elikhulu le-amino acid tryptophan . Ukudla okungenayo i-tryptophan kunconywa kubantu abane-psoriasis. Ngakho-ke, uma une-psoriasis, kubaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokudla inyama ye-turkey.
Ungayilungisa kanjani inyama ye-turkey ngendlela enempilo?
Ukuze uthole izinzuzo eziphezulu zezempilo ezivela enyameni ye-turkey, kumele ilungiswe kahle.
1. Khetha inyama enombala okhanyayo nesikhumba sisusiwe.
Inyama elula esifubeni senyama yenkukhu inamafutha amancane. Futhi, ukususa isikhumba ngokuphelele ngaphambi kokupheka kungasiza ekuvimbeleni ukuthi amafutha angadingekile angangeni emzimbeni.
2. Umehluko phakathi kwenyama entsha neyocutshungulwe
Leli iphuzu elibaluleke kakhulu. Imikhiqizo ye-turkey ecutshunguliwe njenge-turkey sausages kanye ne-meatloaf oyithenga esitolo ingaba nosawoti omningi, noma i-sodium. Nakuba inkomishi yenyama ye-turkey entsha iqukethe cishe u-18% wesidingo sansuku zonke se-sodium, inkomishi ye-turkey ecutshunguliwe ingaqukatha okungaphezu kuka-35%. I-sodium eningi kakhulu iyimbangela yomfutho wegazi ophakeme.
Ngakho-ke, noma nini lapho kungenzeka, thenga isifuba se-turkey esisha bese usipheka ekhaya esikhundleni semikhiqizo ecutshunguliwe.
3. Izindlela zokupheka ezinempilo
- Gwema ukuthosa kakhulu: Lokhu kwandisa inani lama-calories namafutha angenampilo njengoba kumunca amafutha amaningi.
- Ukuthosa kuhhavini: Lena yindlela engcono kakhulu nenempilo.
- Yenza i-curry ngokuyibilisa emanzini: Ngendlela yethu, ungenza ne-curry enhle, ebabayo ngamafutha amancane.
Nazi ezinye izitsha ezimnandi ongazipheka ngenyama ye-turkey:
- Ama-Quesadilla enziwe nge-turkey noshizi
- Isuphu ye-turkey eyenziwe ngelayisi le-bran
- Isaladi likaKhesari waseTurkey
- Iphayi yembiza yeTurkey
- I-curry ye-chili ebabayo eyenziwe ngenyama ye-turkey (i-chili yaseTurkey)
Umlayezo Wokuya Nawe Ekhaya
- Inyama yenkukhu iyinyama emhlophe enempilo kakhulu futhi enamaprotheni amaningi kunenyama ebomvu.
- I-selenium ekuyo iyasiza ekunciphiseni ingozi yomdlavuza, iphrotheni iyasiza ekulawuleni isifo sikashukela, kanti amafutha agcwele aphansi alungele impilo yenhliziyo.
- Khetha njalo inyama yenkukhu entsha, engenasikhumba. Gwema imikhiqizo yenkukhu ecutshunguliwe equkethe usawoti omningi.
- Indlela enempilo kakhulu ukubhaka noma ukubilisa ukudla kuhhavini esikhundleni sokukuthosa kakhulu.
- Uma unesifo esithile sezokwelapha, njenge-psoriasis, kubalulekile ukubonisana nodokotela wakho ngaphambi kokufaka i-turkey ekudleni kwakho.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho