Turkey (nyama): maubwino, zovuta, kapangidwe ndi ma calories * Crossfit

Turkey ndi yokoma, komanso yathanzi. Nyama ya nkhukuyi ili ndi mavitamini ambiri, mapuloteni osungika mosavuta, ma micro- ndi macroelements, komanso mafuta acids. Chogulitsidwacho chimakhala ndi cholesterol yocheperako ndipo sichikhala ndi ma calories ochepa. Nyama yaku Turkey ikulimbikitsidwa kuti iphatikizidwe pazakudya za iwo omwe akufuna kuonda komanso othamanga. Ndikofunika kudya osati bere kapena ntchafu za mbalame, komanso mtima, chiwindi ndi zina zonyansa.

Kapangidwe ndi kalori okhutira

Turkey ndi nyama yodyera, yotsika kwambiri yomwe ikulimbikitsidwa kuti iphatikizidwe pazakudya za amuna ndi akazi. Nyama ya nkhuku, mtima, chiwindi ndi m'mimba zimakhala ndi mankhwala ambiri ndipo zimagwiritsidwa ntchito pokonza mbale zathanzi komanso thanzi.

Zakudya zopatsa mphamvu za turkey watsopano pa 100 g ndi 275.8 kcal. Kutengera njira yothandizira kutentha ndi gawo losankhidwa la nkhuku, phindu lamphamvu limasintha motere:

Turkey yophika - 195 kcal;
wophika mu uvuni - 125 kcal;
banja - 84 kcal;
yokazinga opanda mafuta - 165 kcal;
stewed - 117.8 kcal;
Mimba ya nkhuku - 143 kcal;
chiwindi - 230 kcal;
mtima - 115 kcal;
mafuta Turkey - 900 kcal;
chikopa - 387 kcal;
chifuwa chopanda / ndi khungu - 153/215 kcal;
miyendo (shin) ndi khungu - 235.6 kcal;
ntchafu ndi khungu - 187 kcal;
fillet - 153 kcal;
mapiko - 168 kcal.

Mtengo wa nkhuku yaiwisi pa 100 g:

mafuta - 22.1 g;
mapuloteni - 19.5 g;
chakudya - 0 g;
madzi - 57.4 g;
zakudya zamagetsi - 0 g;
phulusa - 0.9 g

Chiwerengero cha BZHU cha nyama yothira pa 100 g ndi 1: 1.1: 0, motsatana. Chochititsa chidwi cha mankhwalawa ndikuti mapuloteni omwe ali mgululi amalowetsedwa ndi thupi pafupifupi 95%. Chifukwa cha izi, timatumba (tophika, tophika, ndi zina zambiri), komanso mbali zina za nkhuku, ndizoyenera pazakudya zamasewera ndipo zimalimbikitsidwa kwa anthu omwe akufuna kutaya mapaundi owonjezera osavulaza minofu.

Mankhwala a Turkey pa 100 g amaperekedwa ngati tebulo:

Dzina la zinthu	Zokwanira pazomwe zimapangidwazo
Chromium, mg	0,011
Iron, mg	1,4
Nthaka, mg	2,46
Manganese, mg	0,01
Cobalt, mcg	14,6
Potaziyamu, mg	210
Sulfa, mg	247,8
Kashiamu, mg	12,1
Phosphorus, mg	199,9
Mankhwala a magnesium, mg	18,9
Mankhwala, mg	90,1
Sodium, mg	90,2
Vitamini A, mg	0,01
Vitamini B6, mg	0,33
Thiamine, mg	0,04
Vitamini B2, mg	0,23
Amapanga, mg	0,096
Vitamini PP, mg	13,4
Vitamini E, mg	0,4

Kuphatikiza apo, mankhwalawa amakhala ndi mono- ndi polyunsaturated fatty acids, monga omega-3 kuchuluka kwa 0,15 g, omega-9 - 6.6 g, omega-6 - 3.93 g, linoleic - 3.88 g pa 100 g. Nyamayo imakhala ndi ma amino acid osafunikira komanso osasinthika.

Zothandiza zimatha Turkey

Zakudya zopindulitsa za nyama zakutchire zimachokera ku mankhwala omwe amapezeka. Kugwiritsa ntchito nkhuku mwadongosolo (timatumba, mapiko, bere, choyimbira, khosi, ndi zina zambiri) zimathandizira thupi:

Mkhalidwe wa khungu umayenda bwino.
Mphamvu zimawonjezeka, mantha ndi kufooka zimachepa, malingaliro osakhalapo amatha.
Kugona kumakhala kwachizolowezi, dongosolo lamanjenje limalimbikitsidwa chifukwa cha zofunikira za amino acid zomwe zimaphatikizidwa, zomwe zimakhudza kugwira ntchito kwa ubongo. Maganizo amakula bwino, kumakhala kosavuta kuti munthu athetse nkhawa ndikupumula pambuyo pa tsiku lovuta kapena zolimbitsa thupi.
Mano ndi mafupa amalimbikitsidwa chifukwa cha calcium ndi phosphorous yomwe imaphatikizidwa mu nyama ya Turkey.
Ntchito ya chithokomiro ndikupanga mahomoni ndiyachizolowezi. Turkey ingadye kuti iteteze matenda a chithokomiro.
Nyama ya ku Turkey ndi njira yodzitetezera pakukhudzidwa kwazidziwitso zazaka.
Chogulitsacho chimalimbitsa chitetezo chamthupi.
Mulingo wa cholesterol woyipa m'magazi umatsika, pomwe kuchuluka kwa cholesterol yabwino kumakwera.
Ntchito ya kapamba imayenda bwino
Kudya nyama yopanda khungu pafupipafupi kumachepetsa chiopsezo cha khansa ya kapamba.
Mphamvu zimawonjezeka ndipo minofu imalimbikitsidwa - pachifukwa ichi, mankhwalawa amayamikiridwa makamaka ndi othamanga. Tithokoze kokha chifukwa chokhala ndi mapuloteni ambiri, nyama imathandizira kulimbitsa minofu yolimba ndikuwonjezera magwiridwe antchito, zomwe zimawonjezera zokolola zolimbitsa thupi.

Kudya nkhuku nthawi zonse kumathandizira magwiridwe antchito am'mimba, kumachepetsa kudzimbidwa ndikufulumizitsa njira zamagetsi.

Chidziwitso: Matumbo ndi khungu la Turkey zimakhalanso ndi mchere wambiri, koma ngati choyambacho chitha kudyedwa panthawi yazakudya chifukwa chotsika kwambiri kwa kalori, ndiye kuti khungu la mbalameyo silithandiza thupi. Mafuta aku Turkey ndiopatsa thanzi ndipo amatha kugwiritsidwa ntchito kuphika pang'ono.

Ubwino wa chiwindi cha nkhuku

Chiwindi cha nkhuku chimakhala ndi mapuloteni ambiri ndi mchere komanso mavitamini ofunikira kuti thupi lizigwira ntchito bwino. Ubwino wogwiritsa ntchito moyenera mankhwalawa (100-150 g patsiku) akuwonetsedwa motere:

ndondomeko ya hematopoiesis bwino, potero amachepetsa chiopsezo chotenga magazi m'thupi;
ukalamba umachedwetsa;
kusinthika kwa maselo kumayendetsedwa;
ntchito ya kubereka mwa amayi imakula bwino;
makoma a mitsempha amalimbikitsidwa ndipo magwiridwe antchito amthupi amatukuka;
acuity zithunzi kumawonjezera;
kumalimbitsa misomali ndi tsitsi;
ntchito ya chithokomiro imakhala yachibadwa.

Chogulitsacho chili ndi nicotinic acid, yomwe imagwiritsidwa ntchito nthawi zambiri ngati mankhwala pochiza matenda monga atherosclerosis, kuwonongeka kwa chiwindi, pellagra, ndi zina zambiri.

Ubwino Wathanzi La Mtima

Mtima wa Turkey umagwiritsidwa ntchito kwambiri kuphika ndipo uli ndi zinthu zambiri zopindulitsa. Madokotala amalimbikitsa kuphatikiza zakudya (zokonzedwa mwanjira iliyonse kupatula kukazinga) mu zakudya za anthu:

kudwala matenda a mapangidwe a magazi ndi kuchepa magazi;
ndi kusawona bwino;
othamanga ndi anthu olimbikira ntchito;
matenda opsinjika;
matenda otopa;
kugwira ntchito m'malo omwe amafunikira zochulukirapo zamaubongo (madokotala, aphunzitsi, ndi ena).

Mtima umalimbikitsidwa kuti uzimwedwa pafupipafupi ndi anthu omwe nthawi zambiri amakhala opsinjika kapena amanjenje.

Turkey ngati chinthu chochepetsera menyu

Zoyenera kwambiri kuti muchepetse kunenepa ndi timitengo ta nkhuku ndi bere, chifukwa magawo a mbalameyi ndiye otsika kwambiri. Nyama ya ku Turkey imathandiza kuti minofu ikhale yolimba komanso imadzaza thupi ndi mchere komanso mavitamini ofunikira kuti magwiridwe antchito azisintha.

Mankhwala oyenera tsiku ndi tsiku ndi 250-300 g, kuti awonongeke - 150-200 g.

Pogwiritsa ntchito nyama yankhuku pafupipafupi, chimbudzi chimayenda bwino, chifukwa kagayidwe kake kamathandizanso, ndipo mphamvu zowonjezera zimawonekera mthupi, zomwe zimapangitsa kuti thupi likhale logwira ntchito (pankhani yochepetsa thupi, mpaka masewera).

Pogwiritsa ntchito njira zochepetsera, njira yophikira nkhuku ndikofunikira. Njira yoyenera kwambiri ndikuphika mu uvuni, kuwira, kuwotcha kapena poto wowotchera.

Thandizo laling'ono panthawi yophika:

bere kapena fillet ayenera kuphikidwa kwa theka la ora;
ntchafu kapena mwendo wakumunsi - mkati mwa ola limodzi;
thupi lonse - osachepera maola atatu;
kuphika mbalame yonse (4 kg) kwa maola awiri ndi theka.

Kwa marinade, simungagwiritse ntchito kirimu wowawasa kapena mayonesi, muyenera kuchepetsa madzi a mandimu, zonunkhira zosiyanasiyana, msuzi wa soya, vinyo wosasa, adyo, mpiru. Mutha kugwiritsa ntchito uchi pang'ono.

Turkey imavulaza komanso kutsutsana

Pofuna kupewa nyama yaku Turkey kuti isavulaze, muyenera kupewa kuyidya ngati mukutsutsana kapena mukugwirizana ndi mapuloteni.

Kuphatikiza apo, pali zotsutsana zingapo:

gout;
matenda a impso.

Kugwiritsa ntchito mankhwala mobwerezabwereza kapena kuphwanya ndalama zolipiridwa tsiku lililonse kumakhudza thanzi la anthu omwe:

kuthamanga kwa magazi;
kunenepa kwambiri (makamaka pankhani yodya mafuta a Turkey kapena khungu);
kuchuluka kwa magazi m'magazi;
gawo lotsiriza la khansa;
matenda amtima.

Pang'ono pang'ono, amaloledwa kugwiritsa ntchito mankhwala owiritsa kapena ophika omwe amakonzedwa opanda khungu osati ndi mafuta. Khungu la Turkey lili ndi ma calories ambiri komanso owopsa, chifukwa chake ndikulimbikitsidwa kuti muchotse musanaphike.

Mtima ndi chiwindi zili ndi cholesterol yambiri, chifukwa chake muyenera kuzidya mosamala komanso moyenera (100-150 g patsiku), makamaka kwa anthu omwe ali ndi magazi m'magazi ambiri.

Zotsatira

Turkey ndi chinthu chopatsa thanzi chokhala ndi ma calorie ochepa, mapuloteni ambiri komanso opangira mankhwala ambiri. Nyama yaku Turkey ilimbikitsidwa kwa othamanga achimuna ndi amayi omwe akuchepetsa. Chogulitsidwacho chimakhudza magwiridwe antchito am'kati ndi ntchito ya thupi lonse. Kuphatikiza apo, sikuti timatumba tokha ndi tothandiza, komanso ntchafu, chiwindi, mtima, ndi mbali zina za mbalameyi.