Gobble Up Impilo Enhle: Kungani iTurkey iyinyama Enkulu

I-turkey eyosiwe yegolide etafuleni lokhuni lasemaphandleni elizungezwe amakhambi, imifino, amakhandlela, kanye nezitsha zokudla zamaholide zakudala ekukhanyeni okufudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• I-Turkey iwumthombo odumile wamaprotheni angenamafutha e-US
• Ukusetshenziswa kwenyama yenkukhu kuye kwanda kakhulu eminyakeni edlule.
• Icebile ngezakhamzimba ezibalulekile, i-turkey inikeza izinzuzo ezahlukene zezempilo.
• Ukukhetha i-turkey kunenyama ebomvu kungaholela ekudleni okunempilo.
• Ukuqonda inani lokudla okunomsoco kwe-turkey kuyasiza ekuhleleni ukudla.
• I-Turkey inenzuzo ezifweni ezahlukene zempilo, okuhlanganisa nempilo yenhliziyo.

Isingeniso seTurkey njengenketho yenyama enempilo

I-turkey iyindlela engcono kakhulu yenyama enempilo ngoba inamafutha aphansi futhi igcwele izakhamzimba. Iyiprotheni engenamafutha enikeza izinzuzo eziningi. I-turkey icebile ngamavithamini e-B njenge-niacin ne-vitamin B6, kanye namaminerali afana ne-selenium. Lezi zakhamzimba zibalulekile ukuze uhlale uphilile.

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

Kungani Ukhetha I-Turkey Kunenyama Ebomvu?

Ukukhetha i-turkey kunenyama ebomvu kungathuthukisa impilo yakho. I-turkey inamafutha agcwele kanye ne-cholesterol encane. Lokhu kusiza ukwehlisa izingozi zesifo senhliziyo, okwenza kube ukukhetha okuhlakaniphile kulabo abakhathalela impilo yabo.

I-turkey iletha nezakhamzimba eziningi ezibalulekile etafuleni. Inekhalori ephansi kodwa inamaprotheni amaningi. Lokhu kuyenza ifaneleke kakhulu kulabo abafuna ukudla amaprotheni amaningi ngaphandle kokuncipha.

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

Iphrofayili Yokudla Okunomsoco YeTurkey

I-turkey iyisithako esinamandla kwezondlo, okwenza ibe yintandokazi kulabo abakhathalela impilo yabo. Isabelo sama-ounces amathathu se-turkey eyosiwe ngaphandle kwesikhumba sinama-calories angaba ngu-135. Iphinde ibe namagremu angu-25 amaprotheni, amagremu amathathu amafutha, futhi ayinawo ama-carbohydrate noma ushukela.

Lokhu okuqukethwe okuphezulu kwamaprotheni kuhle kakhulu ekwakheni nasekulungiseni imisipha. Kuyingxenye ebalulekile yokudla okuningi.

Uma sibheka amaqiniso okudla okunempilo kwe-turkey, sibona ukuthi igcwele izakhamzimba ezibalulekile. Igcwele amavithamini e-B njenge-niacin, i-B6, ne-B12. Lawa mavithamini asiza ngamandla nokugcina imizwa iphilile.

Futhi, i-turkey ine-selenium, i-phosphorus, ne-zinc. Lawa maminerali asiza ohlelweni lokuzivikela komzimba kanye nempilo yamathambo.

Izinzuzo Zempilo Zenyama Yenkukhu

I-Turkey igcwele izinzuzo zezempilo, okwenza kube ukukhetha okuhle kakhulu kokudla okuningi. Iphrotheni yayo esezingeni eliphezulu ibalulekile empilweni nasekukhuleni kwemisipha. I-Turkey nayo inamafutha aphansi, ikusiza ekulawuleni isisindo futhi ikugcine usuthi ngaphandle kwama-calories amaningi kakhulu.

Ukudla i-turkey kungathuthukisa impilo yakho iyonke ngenxa yephrofayili yayo ecebile ngezakhamzimba. Kungumthombo omuhle wamavithamini e-B njenge-niacin ne-B6, abalulekile emandleni nasempilweni yobuchopho. I-turkey iphinde ibe ne-selenium ne-phosphorus, okusekela amasosha omzimba namathambo akho.

Ukukhetha i-turkey njengeprotheni yakho kusho ukuthi uthola isithako esisebenziseka kalula sokudla okumnandi. Kuyisinqumo esihlakaniphile sempilo engcono kanye nendlela yokuphila elinganiselayo.

Izinhlobonhlobo zokusikwa kwe-turkey ngamakhambi kanye nemifino etafuleni lezinkuni ze-rustic. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ingozi Encishisiwe Yomdlavuza

ITurkey igcwele izinzuzo zezempilo, okuhlanganisa nokulwa nomdlavuza. Icebile nge-selenium, iminerali esiza ekunciphiseni ingozi yomdlavuza. Lokhu kufaka phakathi umdlavuza wesinyi, webele, wamaphaphu kanye nowesisu. I-selenium yokudla ingcono kunezithasiselo zalezi zinzuzo.

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

• Umthombo ocebile we-selenium
• Imiphumela engaba khona yokuvikela izinhlobo ezithile zomdlavuza
• Inketho yenyama engabizi futhi eguquguqukayo

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

Ukuphathwa kweTurkey kanye nesifo sikashukela

I-turkey ilungele ukuphatha isifo sikashukela. Ineprotheni eningi, esiza ukugcina ushukela egazini uzinzile. Abantu abaningi bathola ukuthi iyasiza kakhulu uma beyidla njengengxenye yokudla okulinganiselayo.

Ukufaka i-turkey ekudleni kwakho kungaba ukuhlakanipha. Akubangeli ushukela wegazi ukhuphuke ngokushesha, okuyinto enhle ekulawuleni isifo sikashukela. Iphrotheni ye-turkey isiza ekwakheni imisipha futhi igcine amandla usuku lonke.

Ukusebenzisa i-turkey ukulawula isifo sikashukela kungenza ukupheka kube mnandi. Ungayigrila, uyirose, noma uyinqunqe ukuze wenze amasaladi. I-turkey iyiprotheni eguquguqukayo efanelana nokudla okuningi. Kwenza kube lula ukujabulela ukudla okumnandi ngenkathi ulawula isifo sikashukela.

Izinzuzo Zempilo Yenhliziyo zaseTurkey

Ukudla i-turkey kungasiza kakhulu impilo yenhliziyo yakho. Yinyama engenamafutha amaningi egcwele izakhamzimba ezinhle futhi enamafutha agcwele amancane kakhulu. Ngokungafani nenyama ebomvu, i-turkey ayikhuphuli amazinga e-LDL cholesterol, okuyinto enhle enhliziyweni yakho.

I-turkey ilungele inhliziyo yakho ngenxa yezithako zayo ezinempilo. Ukuyidla njalo kunganciphisa amathuba okuhlaselwa yinhliziyo kanye nokushaya kwenhliziyo. Lokhu kwenza i-turkey ibe yisinqumo esihle kunoma ubani ofuna ukugcina inhliziyo yakhe iphilile. Ngaphezu kwalokho, ungajabulela ukudla okumnandi ngaphandle kokukhathazeka ngempilo yakho.

Indima yeTurkey Empilweni Yokuqonda

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

I-Turkey ingasiza futhi ekuvimbeleni izifo ezifana ne-Alzheimer's. Iyingxenye ebalulekile yokudla kwe-MIND, okuhle ebuchosheni bakho. Lokhu kudla kufaka phakathi ukudla okuhle ebuchosheni bakho nokunciphisa ukulahlekelwa yinkumbulo.

Ukwengeza i-turkey ekudleni kwakho kungathuthukisa ukusebenza kobuchopho bakho. Iphrotheni engenamafutha eTurkey kanye nezinye izakhamzimba kusiza ukugcina inkumbulo yakho ibukhali njengoba ukhula. Ukuzama i-turkey ekudleni kwakho kungasiza ekuvikeleni inkumbulo yakho.

I-Turkey njengoMthombo wama-Amino Acids abalulekile

I-Turkey yaziwa ngama-amino acid ayo abalulekile, okwenza kube ukukhetha okuhle kokudla okungcono. Ayimnandi nje kuphela kodwa futhi iyasiza ekwakheni imisipha. I-Tryptophan e-turkey ibalulekile empilweni nasekukhuleni kwemisipha.

Ukudla i-turkey kungathuthukisa izinzuzo zamaprotheni e-turkey kulabo abazivocavoca kakhulu. Ama-amino acid ayo asiza ekulungiseni nasekukhuliseni imisipha. Lokhu kuhle kakhulu kubadlali kanye nanoma ubani ozama ukuba namandla.

Ukuze uthole i-turkey yokwakha imisipha, khetha ama-lean cuts anamafutha amancane kanye namaprotheni amaningi. Lokhu kunciphisa kunikeza umzimba lokho okudingayo ukwakha imisipha ethambile. Ukwengeza i-turkey ekudleni nezinye izakhamzimba kwenza uhlelo lokudla oluhle kanye nokuqina komzimba.

Izingcezu zesifuba ze-turkey ezigazingiwe ngokusagolide kungemuva elihlanzekile elinokukhanya okuthambile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukucubungula Nokulungiselela Inyama Ye-Turkey

Indlela i-turkey ephekwa ngayo ithinta kakhulu inani layo lokudla okunomsoco. Imikhiqizo eminingi ye-turkey ecutshunguliwe ine-sodium eningi namafutha engeziwe. Ukukhetha i-turkey entsha, engacutshungulwanga kukhulisa izinzuzo zempilo zokudla kwakho.

Kunezindlela eziningi zokupheka i-turkey emnandi futhi enempilo. Ukuyosa noma ukupheka i-turkey kancane ngaphandle kwamafutha noma amafutha engeziwe kuyisinqumo esihle. Kwenza i-turkey ibe nempilo futhi inambitheke. Nazi ezinye izindlela zokupheka i-turkey ngendlela enempilo:

• Sebenzisa amakhambi nezinongo ukuze wengeze ukunambitheka ngaphandle kwamakhalori engeziwe.
• Faka i-turkey emanzini kalamula noma amasoso asekelwe kuviniga ukuze ithambe.
• Pheka i-turkey ekushiseni kwangaphakathi okulungile ukuze iphephe futhi ihlale imanzi.

Ukuqaphela indlela i-turkey ecutshungulwa futhi iphekwe ngayo kungathuthukisa kakhulu ukudla kwakho. Kukuvumela ukuthi ujabulele le nyama ehlukahlukene ngenkathi uhlala uphilile.

Ukukhetha i-turkey efanele

Ukukhetha i-turkey cut efanele kuyisihluthulelo sokuthola izinzuzo eziningi zezempilo. Isifuba se-turkey esingenasikhumba sikhethwa kakhulu ngoba sinamafutha nama-calories aphansi. Siphelele kulabo ababheka isisindo sabo noma abadla ukudla okunempilo.

Ngakolunye uhlangothi, inyama emnyama inokunambitheka okucebile futhi inomsoco. Inamafutha nama-calories amaningi, okwenza kube kuhle kakhulu ekudleni okugcwele. Lapho unquma phakathi kwesifuba se-turkey nenyama emnyama, cabanga ngalokho ofuna ukukufeza kanye nalokho okuthandayo ukukudla.

Ukuthola ibhalansi efanele phakathi kokunambitheka nempilo kungakusiza ukuthola izingcezu zakho ozithandayo ze-turkey. Kungakhathaliseki ukuthi ukhetha isifuba se-turkey noma inyama emnyama, ukufaka i-turkey ekudleni kwakho kungathuthukisa kokubili ukunambitheka kanye nokudla okunempilo.

Izindlela Zokupheka Ezinempilo ZeTurkey

Ukupheka i-turkey kungaba okunomsoco futhi kube mnandi ngezindlela ezifanele. Ukuyosa, ukuyosa, nokupheka kancane kuyizindlela ezinhle zokupheka i-turkey. Zigcina ukunambitheka kwayo nezakhamzimba ziphelele. Lezi zindlela zivumela ukunambitheka kwemvelo kwe-turkey kukhanye ngaphandle kokufaka amafutha angenampilo.

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

• Ukuthosa: Indlela ejwayelekile egcina inyama imanzi ngenkathi ivumela isikhumba esiqinile ngaphandle kokuthosa.
• Ukosa: Indlela ejabulisayo yokuthola ukunambitheka okunomusi ngenkathi upheka amafutha amaningi.
• Ukupheka Kancane: Kuphelele kakhulu ku-turkey ethambile nenambithekayo edinga ukugadwa okuncane.

Ukusebenzisa lezi zindlela zokupheka ezinempilo kwenza ukupheka i-turkey kube yintokozo. Zama amakhambi nezinongo ezahlukene ukuze uthole ukunambitheka okusha. Ngale ndlela, ungajabulela isidlo se-turkey esimnandi nesinempilo.

I-turkey egazingiwe, isitshulu esiphekweni esinensayo, kanye nama-meatball e-turkey ekhishini. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Imibono Emnandi Yeresiphi YaseTurkey

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

• I-quesadillas ye-turkey kanye noshizi, ilungele isidlo sasemini noma sakusihlwa esisheshayo.
• Isuphu ye-turkey emnandi nelayisi elinsundu, egcwele izakhamzimba kanye nokunambitheka.
• Isaladi ye-turkey Caesar yakudala, ilungele ukudla okulula kodwa okwanelisayo.
• Iphayi ye-turkey pot eduduzayo, eyintandokazi ngezinyanga ezibandayo.
• Amasangweji e-turkey ne-cranberry sauce, ukunambitheka okumnandi kokusala.
• I-chili ye-turkey ebabayo, ilungele imibuthano noma ubusuku obufudumele.

Lezi zindlela zokupheka zibonisa ukuthi i-turkey ingaba nokuguquguquka okungakanani. Zinikeza izinketho ezinempilo nezimnandi zanoma yisiphi isidlo. Ungayilungisa iresiphi ngayinye ukuze ivumelane nokunambitheka kwakho, okwenza i-turkey ibe ukukhetha okuhle kunoma yisiphi isenzakalo.

Ukulawulwa Kwezingxenye Nokusetshenziswa KweTurkey

I-turkey iyisinqumo esinempilo, kodwa kubalulekile ukulawula izingxenye. Usayizi ofanele wokukhonza ungama-ounces amathathu. Lokhu kusiza ukugcina ukudla okunama-calories kulawulwa. Ukujabulela i-turkey ngokulinganisela kugcina ukudla kwakho kulinganisela ngaphandle kokulahlekelwa ukunambitheka.

Indlela opheka ngayo i-turkey nayo ibalulekile. I-turkey enesikhumba noma uwoyela omningi inama-calories amaningi. Ukuyidla ngokulinganisela kukuvumela ukuthi ujabulele ukunambitheka kwayo ngenkathi uhlala uphilile. Nazi ezinye izeluleko zokulawula ukudla:

• Kala ukudla usebenzisa isikali sasekhishini noma indebe yokulinganisa.
• Hlanganisa i-turkey nemifino eminingi ukuze uthole isidlo esiphelele.
• Nciphisa amasoso noma izithako eziqukethe amakhalori amaningi ukuze uthuthukise isidlo sakho ngaphandle kokusidla ngokweqile.

Ngokulandela lawa macebiso, ungajabulela izinzuzo ze-turkey ngenkathi ukhumbula ukulinganisela. Kungakhathaliseki ukuthi kungokwesenzakalo esikhulu noma isidlo sakusihlwa esilula, ukulawula ukudla okudlayo kusiza ekwenzeni i-turkey ibe yingxenye yendlela yokuphila enempilo.

Izitsha ze-turkey ezahlukahlukene ezihlanganisa isitshulu, i-turkey eqoshiwe, amasangweji, namazambane acutshunguliwe ane-gravy ehlelwe etafuleni lokhuni lasemaphandleni elinamakhambi namakhandlela. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izinkinga Ezingaba Khona Zokudla Inyama Yenkukhu

I-turkey ingaba ukukhetha okuhle kweprotheni enempilo. Kodwa, kunezinkinga ezithile okufanele uzicabangele. Imikhiqizo ye-turkey ecutshunguliwe ivame ukuba ne-sodium eningi. Lokhu kungaba kubi, ikakhulukazi kubantu abanomfutho wegazi ophezulu.

I-sodium eningi kakhulu ingabangela izinkinga ezinkulu zempilo. Kubalulekile futhi ukucabanga ngokulinganisela ekudleni kwakho. Ukudla i-turkey eningi kakhulu kanye nokunganele kwamanye amaprotheni kungaholela ekungalinganini kwezakhamzimba. Kubalulekile ukudla amaprotheni ahlukahlukene ukuze uthole wonke amavithamini namaminerali owadingayo.

• Okuqukethwe okuphezulu kwe-sodium emikhiqizweni ye-turkey ecutshunguliwe.
• Izinkinga ezingaba khona ze-turkey ezihlobene nokuthembela ngokweqile emthonjeni owodwa weprotheni.
• Ingozi yokungalingani kwezakhamzimba ekudleni okuphelele.

Isiphetho

I-turkey iyisinqumo esihle sokudla okunempilo. Inamafutha aphansi futhi inamaprotheni amaningi. Lokhu kuyenza ibe yinhle empilweni yemisipha futhi kusinika izakhamzimba ezibalulekile.

Ukudla i-turkey kungasiza inhliziyo yakho futhi kukusize ulawule isisindo sakho. Kungase kwehlise ngisho nengozi yezifo ezingamahlalakhona. Khetha i-turkey engacutshungulwanga bese uyipheka ngendlela enempilo ukuze uthole izinzuzo eziningi.

I-turkey iyakwazi ukushintshashintsha futhi inezela inani ekudleni kwethu. Ilungele ukuthosa noma isaladi. Ukwengeza i-turkey ekudleni kwakho kungenza ukudla kwakho kube nempilo ngaphandle kokulahlekelwa ukunambitheka.

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