Gobble Up Impilo Enhle: Kungani iTurkey iyinyama Enkulu

Okuthathwayo Okubalulekile

• I-Turkey iwumthombo odumile wamaprotheni e-US
• Ukusetshenziswa kwenyama ye-turkey kuye kwanda kakhulu phakathi neminyaka.
• Ecebile ngezakhi ezibalulekile, i-turkey inikeza izinzuzo ezihlukahlukene zezempilo.
• Ukukhetha i-turkey esikhundleni senyama ebomvu kungaholela ekukhethweni kokudla okunempilo.
• Ukuqonda ukubaluleka komsoco we-turkey kusiza ukuhlela ukudla.
• I-Turkey inenzuzo ezimweni zezempilo ezihlukahlukene, kuhlanganise nempilo yenhliziyo.

Isingeniso eTurkey njengenketho yenyama enempilo

I-Turkey iyikhethelo eliphezulu lenyama enempilo ngoba inamafutha aphansi futhi igcwele izakhamzimba. Kuyiprotheni engenawo amandla anikeza izinzuzo eziningi. I-Turkey inothile ngamavithamini B njenge-niacin novithamini B6, namaminerali afana ne-selenium. Lezi zakhi zomsoco zibalulekile ukuze uhlale unempilo.

I-Turkey inomlando omude ekudleni kwaseMelika, okudume kakhulu ku-Thanksgiving. Manje, kuyintandokazi unyaka wonke kulabo abakhathalela impilo yabo. Ukudla i-turkey kusho ukuthi ungajabulela ukudla okumnandi futhi uthole izinzuzo zakho zezempilo.

Kungani Khetha I-Turkey esikhundleni Senyama Ebomvu?

Ukukhetha i-turkey esikhundleni senyama ebomvu kungathuthukisa impilo yakho. I-Turkey inamafutha amancane agcwele kanye ne-cholesterol. Lokhu kusiza ukunciphisa izingozi zesifo senhliziyo, okwenza kube ukukhetha okuhlakaniphile kulabo abakhathalela impilo yabo.

I-Turkey futhi iletha imisoco eminingi ebalulekile etafuleni. Inama-kilojoule aphansi kodwa inamaprotheni amaningi. Lokhu kwenza kube kuhle kulabo abafuna ukudla amaprotheni amaningi ngaphandle kokukhuluphala.

Ngamafuphi, i-turkey ilungele inhliziyo yakho futhi igcwele imisoco. Ukwengeza i-turkey ekudleni kwakho kungaholela empilweni engcono nokudla okulinganiselayo.

Iphrofayili Yomsoco yaseTurkey

I-Turkey iyindawo enamandla yokudla okunempilo, okwenza kube intandokazi kulabo abakhathalela impilo yabo. I-3-ounce yokuphakelwa kwe-turkey egazingiwe ngaphandle kwesikhumba inamakhalori angaba ngu-135. Futhi inamagremu angu-25 wamaprotheni, amagremu angu-3 wamafutha, futhi awekho ama-carbs noma ushukela.

Lokhu okuqukethwe kwamaprotheni aphezulu kuhle ekwakheni nasekulungiseni imisipha. Kuyingxenye ebalulekile yezidlo eziningi.

Uma sibheka amaqiniso okudla kwe-turkey, sibona ukuthi igcwele izakhamzimba ezibalulekile. Igcwele amavithamini B afana ne-niacin, B6, ne-B12. Lamavithamini asiza ngamandla kanye nokugcina imizwa iphilile.

Futhi, i-turkey ine-selenium, i-phosphorus, ne-zinc. Lezi zimbiwa zisiza amasosha omzimba nempilo yamathambo.

Izinzuzo Zezempilo Zenyama yaseTurkey

I-Turkey igcwele izinzuzo zezempilo, okwenza kube ukukhetha okuphezulu ekudleni okuningi. Amaprotheni ayo ekhwalithi ephezulu ayisihluthulelo sempilo yemisipha nokukhula. I-Turkey nayo inamafutha aphansi, isiza ekulawuleni isisindo futhi ikugcine ugcwele ngaphandle kwamakholori amaningi.

Ukudla i-turkey kungathuthukisa impilo yakho yonke ngenxa yephrofayili yayo enomsoco. Iwumthombo omuhle wamavithamini B afana ne-niacin ne-B6, abalulekile emandleni nempilo yobuchopho. I-Turkey nayo ine-selenium ne-phosphorus, esekela amasosha akho omzimba namathambo.

Ukukhetha i-turkey njengeprotheni yakho kusho ukuthi uthola isithako esisebenza ngezindlela eziningi zokudla okumnandi. Kuyisinqumo esihlakaniphile sempilo engcono kanye nendlela yokuphila elinganiselayo.

Yehlisiwe Ingozi Yomdlavuza

I-Turkey igcwele izinzuzo zezempilo, ezihlanganisa ukulwa nomdlavuza. Inothile nge-selenium, i-mineral esiza ukunciphisa ingozi yomdlavuza. Lokhu kuhlanganisa umdlavuza wesinye, webele, wamaphaphu, nowesisu. I-selenium yokudla ingcono kunezithako zalezi zinzuzo.

Ukudla i-turkey kungenza ukudla kwakho kube mnandi futhi kunempilo. Kuyindlela enhle yokuthola i-selenium. Izinzuzo zaseTurkey zokuvimbela umdlavuza yilezi:

• Umthombo ocebile we-selenium
• Imiphumela engaba khona yokuvikela ezinhlotsheni ezithile zomdlavuza
• Inketho yenyama ethengekayo, enemisebenzi eminingi

Ukukhetha i-turkey njengeprotheni kungathuthukisa impilo yakho. Akukhona nje ukulwa nomdlavuza. I-Turkey ilungele ukudla okulinganiselayo.

I-Turkey kanye ne-Diabetes Management

I-Turkey inhle kakhulu ekulawuleni isifo sikashukela. Inamaprotheni amaningi, asiza ukugcina ushukela wegazi uzinzile. Abantu abaningi bakuthola kusiza kakhulu lapho bekudla njengengxenye yokudla okunomsoco.

Ukwengeza i-turkey ekudleni kwakho kungaba okuhlakaniphile. Akubangeli ukuthi ushukela ukhuphuke ngokushesha, okulungele ukulawula isifo sikashukela. Amaprotheni aseTurkey asiza ukwakha imisipha futhi agcine amandla ekhona usuku lonke.

Ukusebenzisa i-turkey ukuphatha isifo sikashukela kungenza ukupheka kujabulise. Ungakwazi ukugcoba, ukuwosa, noma ukuhlikihle ukuze uthole amasaladi. I-Turkey iyiprotheni eguquguqukayo ehambisana nokudla okuningi. Kwenza kube lula ukujabulela ukudla okumnandi ngenkathi ulawula isifo sikashukela.

Izinzuzo Zezempilo Zenhliziyo zaseTurkey

Ukudla i-turkey kungasiza kakhulu impilo yenhliziyo yakho. Yinyama ezondile egcwele izakhamzimba ezinhle futhi enamafutha amancane kakhulu. Ngokungafani nenyama ebomvu, i-turkey ayinyusi amazinga e-cholesterol e-LDL, elungele inhliziyo yakho.

I-Turkey ilungele inhliziyo yakho ngenxa yezithako zayo ezinempilo. Ukuwudla kaningi kunganciphisa amathuba okuhlaselwa yinhliziyo nokushaywa unhlangothi. Lokhu kwenza i-turkey ibe yisinqumo esihle kunoma ngubani ofuna ukugcina inhliziyo yakhe iphilile. Ngaphezu kwalokho, ungajabulela ukudla okumnandi ngaphandle kokukhathazeka ngempilo yakho.

Indima yaseTurkey Empilweni Yokuqonda

Ukudla i-turkey kungathuthukisa impilo yobuchopho bakho. Igcwele izakhamzimba ezisiza ubuchopho bakho busebenze kangcono. Ucwaningo lubonisa ukuthi i-turkey ingasiza abantu abadala ukuthi bakhumbule izinto kangcono.

I-Turkey ingasiza futhi ukuvimbela izifo ezifana ne-Alzheimer's. Kuyingxenye ebalulekile yokudla kwe-MIND, okulungele ubuchopho bakho. Lokhu kudla kuhlanganisa ukudla okulungele ubuchopho bakho futhi kunciphise ukulahlekelwa inkumbulo.

Ukwengeza i-turkey ekudleni kwakho kungathuthukisa ukusebenza kobuchopho bakho. Amaphrotheni aseTurkey anomzimba kanye nezinye izakhamzimba kusiza ukugcina inkumbulo yakho ibukhali njengoba ukhula. Ukuzama i-turkey ekudleni kwakho kungasiza ukuvikela inkumbulo yakho.

I-Turkey njengomthombo wama-amino acid abalulekile

I-Turkey yaziwa ngama-amino acid ayo abalulekile, okwenza kube ukukhetha okuphezulu kokudla okungcono. Akukona nje okumnandi kodwa futhi kuyasiza ekwakheni imisipha. I-Tryptophan e-turkey iyisihluthulelo sempilo yemisipha nokukhula.

Ukudla i-turkey kungathuthukisa izinzuzo zamaprotheni e-turkey kulabo abasebenzisa kakhulu. Ama-amino acids ayo asiza ukulungisa nokukhulisa imisipha. Lokhu kuhle kubasubathi nanoma ubani ozama ukuqina.

Ukuze uthole i-turkey yokwakha imisipha, khetha ukusikeka okunamafutha amancane namaprotheni amaningi. Lokhu kusikeka kunikeza umzimba lokho okudingayo ukuze wakhe izicubu ezithambile. Ukwengeza i-turkey ekudleni nezinye izakhamzimba kwenza uhlelo oluhle kakhulu lokudla kanye nokufaneleka.

Ukucutshungulwa kanye nokulungiswa kwenyama yaseTurkey

Indlela i-turkey elungiswa ngayo ithinta kakhulu inani layo lokudla okunomsoco. Imikhiqizo eminingi ye-turkey ecutshungulwayo inamafutha amaningi e-sodium kanye nengeziwe. Ukukhetha i-turkey entsha, engacutshungulwanga kuthuthukisa izinzuzo zezempilo zokudla kwakho.

Kunezindlela eziningi zokupheka i-turkey emnandi futhi enempilo. Ukugazinga noma ukupheka kancane i-turkey ngaphandle kwamafutha engeziwe noma amafutha kuyisinqumo esihle. Yenza i-turkey ibe nempilo futhi ibe mnandi. Nawa amanye amathiphu okupheka i-turkey ngendlela enempilo:

• Sebenzisa amakhambi nezinongo ukwengeza ukunambitheka ngaphandle kwamakholori engeziwe.
• Marinate turkey ngejusi kalamula noma amasoso asekelwe kuviniga ukuze ayenze ithenda.
• Pheka i-turkey ezingeni lokushisa elilungile langaphakathi ukuze uphephe futhi uyigcine imanzi.

Ukuqaphela ukuthi i-turkey icutshungulwa futhi iphekwe kanjani kungakuthuthukisa kakhulu ukudla kwakho. Ikuvumela ukuthi ujabulele le nyama enemisebenzi eminingi ngenkathi uhlala unempilo.

Ukukhetha Ukusika Okulungile kweTurkey

Ukukhetha i-turkey cut efanele kuyisihluthulelo sokuthola izinzuzo eziningi zezempilo. Isifuba se-turkey esingenasikhumba sikhethwa kakhulu ngoba sinamafutha amancane nama-calories. Ilungele labo ababuka isisindo sabo noma abadla ngendlela enempilo.

Ngakolunye uhlangothi, inyama emnyama inokunambitheka okucebile futhi inejusi. Inamafutha amaningi nama-calories, okwenza ibe yinhle kakhulu ekudleni kokugcwalisa. Lapho unquma phakathi kwesifuba se-turkey nenyama emnyama, cabanga ngalokho ofuna ukukufeza kanye nalokho othanda ukukudla.

Ukuthola ibhalansi efanele phakathi kokunambitha nempilo kungakusiza uthole ukusikeka kwakho kwe-turkey okuyintandokazi. Kungakhathaliseki ukuthi ukhetha i-turkey breast noma inyama emnyama, ukwengeza i-turkey ekudleni kwakho kungathuthukisa kokubili ukunambitheka nokondleka.

Izindlela zokupheka ezinempilo zaseTurkey

Ukupheka i-turkey kungaba kokubili okunomsoco futhi okumnandi ngezindlela ezifanele. Ukuwosa, ukuwosisa, nokupheka kancane kuyindlela enhle yokupheka i-turkey. Bagcina ukunambitheka kwayo nezakhamzimba kuqinile. Lezi zindlela zivumela ukunambitheka kwemvelo kwe-turkey kukhanye ngaphandle kokwengeza amafutha angenampilo.

Uma upheka i-turkey, gwema ukuthosa ukuze uyigcine inempilo. Ukuthosa kwengeza amafutha amaningi, okwenza isidlo singabi sihle kuwe. Kunalokho, sebenzisa amakhambi amasha nezinongo ukwengeza ukunambitheka. Lezi zinketho zingcono enhliziyweni yakho futhi zenza ukupheka kube mnandi kakhulu.

• Ukuthosa: Indlela yakudala egcina inyama inamanzi kuyilapho ivumela isikhumba esicwebezelayo ngaphandle kokuthosa.
• Ukugcoba: Indlela ejabulisayo yokuthola ukunambitheka kwentuthu ngenkathi upheka amafutha amaningi.
• Ukupheka kancane: Ilungele i-turkey enethenda, enambitheka edinga ukugadwa okuncane.

Ukusebenzisa lezi zindlela zokupheka ezinempilo kwenza ukupheka i-turkey kube injabulo. Zama amakhambi ahlukene nezinongo ukuze uthole ukunambitheka okusha. Ngale ndlela, ungajabulela ukudla okumnandi nokunempilo kwe-turkey.

I-Delicious Turkey Recipe Imibono

Kunezindlela ezingenakubalwa zokwenza izitsha ezimnandi nge-turkey. Le mibono izojabulisa wonke umuntu emndenini wakho. Nazi ezinye zokupheka ezihlwabusayo ze-turkey ongazizama:

• I-Turkey ne-cheese quesadillas, ilungele isidlo sasemini esisheshayo noma isidlo sakusihlwa.
• Isobho le-hearty turkey nelayisi elinsundu, eligcwele imisoco kanye nokunambitheka.
• Isaladi ye-Classic turkey Caesar, ilungele ukudla okulula kodwa okwanelisayo.
• Ukududuza i-turkey pot pie, intandokazi phakathi nezinyanga ezibandayo.
• Amasemishi e-Turkey nama-cranberry sauce, ukusonteka okujabulisayo kokusele.
• I-turkey eshisayo, ilungele imibuthano noma ubusuku obupholile.

Lezi zindlela zokupheka zibonisa ukuthi i-turkey ingakwazi ukuguquguquka kanjani. Banikeza izinketho ezinempilo, ezihlwabusayo zanoma yikuphi ukudla. Ungakwazi ukulungisa iresiphi ngayinye ukuze ivumelane nokunambitheka kwakho, okwenza i-turkey ibe yisinqumo esihle kunoma yisiphi isenzakalo.

Ukulawulwa Kwengxenye kanye Nokusetshenziswa KweTurkey

I-Turkey iyisinqumo esinempilo, kodwa kubalulekile ukulawula izingxenye. Usayizi olungile wokuphakela cishe ama-ounces angu-3. Lokhu kusiza ukugcina ukulawulwa kwekhalori. Ukujabulela i-turkey ngokusesilinganisweni kugcina ukudla kwakho kulinganiselwe ngaphandle kokulahlekelwa ukunambitheka.

Indlela oyipheka ngayo i-turkey ibalulekile futhi. I-Turkey enesikhumba noma amafutha amaningi inamakhalori amaningi. Ukuyidla ngokulinganisela kukuvumela ukuthi ujabulele ukunambitheka kwayo ngenkathi uhlala unempilo. Nawa amanye amathiphu okulawula izingxenye:

• Linganisa ukudla usebenzisa isikali sasekhishini noma inkomishi yokulinganisa.
• Bhanqa i-turkey nemifino eminingi ukuze uthole ukudla okuyindilinga.
• Nciphisa amasoso anekhalori ephezulu noma okugcotshwayo ukuze uthuthukise isidlo sakho ngaphandle kokuseqisa.

Ngokulandela lawa macebiso, ungajabulela izinzuzo ze-turkey ngenkathi ukhumbula ukulinganisela. Kungakhathaliseki ukuthi okomcimbi omkhulu noma isidlo sakusihlwa esilula, ukulawula izingxenye kusiza ukwenza i-turkey ibe yingxenye yempilo enempilo.

Izinkinga Ezingenzeka Zokudla Inyama YaseTurkey

I-Turkey ingaba yisinqumo esihle sephrotheni enempilo. Kodwa-ke, kukhona okungalungile okufanele kucatshangelwe. Imikhiqizo ye-turkey egayiwe ivame ukuba nesodium eningi. Lokhu kungaba kubi, ikakhulukazi kubantu abanomfutho wegazi ophakeme.

I-sodium eningi ingabangela izinkinga ezinkulu zempilo. Kubalulekile futhi ukucabanga ngebhalansi ekudleni kwakho. Ukudla i-turkey eningi kanye nokuntuleka kwamanye amaprotheni kungaholela ekungalingani kwezakhi. Kusemqoka ukudla izinhlobonhlobo zamaprotheni ukuze uthole wonke amavithamini namaminerali owadingayo.

• Okuqukethwe okuphezulu kwe-sodium emikhiqizweni ye-turkey ecutshungulwayo.
• Izinkinga ezingaba khona ze-turkey ezihlobene nokuthembela ngokweqile kumthombo owodwa wephrotheni.
• Ingozi yokungalingani kwezakhi ekudleni okuphelele.

Isiphetho

I-Turkey iyisinqumo esihle sokudla okunempilo. Inamafutha amancane futhi inamaprotheni amaningi. Lokhu kwenza kube kuhle empilweni yemisipha futhi kusinika imisoco ebalulekile.

Ukudla i-turkey kungasiza inhliziyo yakho futhi kukusize ulawule isisindo sakho. Kungase kwehlise ngisho nengozi yezifo ezingelapheki. Khetha i-turkey engacutshungulwa futhi uyipheke ngendlela enempilo ukuze uthole izinzuzo eziningi.

I-Turkey iguquguquka futhi yengeza inani ekudleni kwethu. Ilungele okosiwe noma isaladi. Ukwengeza i-turkey ekudleni kwakho kungenza ukudla kwakho kube nempilo ngaphandle kokulahlekelwa ukunambitheka.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi mayelana nezakhiwo ezinomsoco zento eyodwa noma ngaphezulu yokudla noma izithasiselo. Izakhiwo ezinjalo zingahlukahluka emhlabeni wonke kuye ngokuthi inkathi yokuvuna, izimo zenhlabathi, izimo zenhlalakahle yezilwane, ezinye izimo zasendaweni, njll. Njalo qiniseka ukuthi uhlola imithombo yangakini ukuze uthole ulwazi oluqondile nolwakamuva oluhlobene nendawo yangakini. Amazwe amaningi anemihlahlandlela esemthethweni yezokudla okufanele ize kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Hlala uthintana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho noma uma unokuthile okukukhathazayo okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.