I-Turkey iyinambitheka kuphela, kodwa futhi inempilo. Inyama yale nkukhu icebile ngamavithamini, amaprotheni agayeka kalula, ama-micro- kanye nama-macroelements, kanye nama-acid okunamafutha. Umkhiqizo uqukethe ubuncane be-cholesterol futhi unama-calories aphansi. Kunconywa ukuthi inyama yaseTurkey ifakwe ekudleni kwalabo abafuna ukwehlisa isisindo kanye nabagijimi. Kuwusizo ukungadli nje kuphela isifuba noma amathanga enyoni, kodwa futhi nenhliziyo, isibindi nokunye okungahlanzekile.
Ukwakheka nokuqukethwe kwekhalori
I-Turkey iyinyama yokudla, enama-khalori aphansi anconywa ukuthi afakwe ekudleni kwabesilisa nabesifazane. Inyama yenkukhu, inhliziyo, isibindi kanye nezisu kunokwakheka kwamakhemikhali okunothile futhi kusetshenziselwa ukwenziwa kwezitsha zokudla okunempilo nokufanele.
Okuqukethwe kwekhalori kwe-turkey okusha nge-100 g yi-275.8 kcal. Ngokuya ngendlela yokwelashwa kokushisa nengxenye ekhethiwe yenkukhu, inani lamandla liguquka kanjena:
- turkey abilisiwe - 195 kcal;
- kubhakwe kuhhavini - 125 kcal;
- umbhangqwana - 84 kcal;
- othosiwe ngaphandle kukawoyela - 165 kcal;
- isitshulu - 117.8 kcal;
- izinkukhu zesisu - 143 kcal;
- isibindi - 230 kcal;
- inhliziyo - 115 kcal;
- amafutha aseTurkey - 900 kcal;
- lesikhumba - 387 kcal;
- isifuba ngaphandle / nesikhumba - 153/215 kcal;
- imilenze (shin) nesikhumba - 235.6 kcal;
- amathanga ngesikhumba - 187 kcal;
- intambo - 153 kcal;
- amaphiko - 168 kcal.
Inani lokudla okunempilo kwezinkukhu ezingavuthiwe nge-100 g ngayinye:
- amafutha - 22.1 g;
- amaprotheni - 19.5 g;
- ama-carbohydrate - 0 g;
- amanzi - 57.4 g;
- i-fiber yokudla - 0 g;
- umlotha - 0,9 g
Isilinganiso se-BZHU yenyama ye-turkey nge-100 g ngu-1: 1.1: 0, ngokulandelana. Isici esivelele somkhiqizo ukuthi amaprotheni aqukethwe ekwakhiweni amuncwa ngumzimba cishe ngama-95%. Ngenxa yalokhu, imicu (ebilisiwe, ebhakwe, njll.), Kanye nezinye izingxenye zezinkukhu, zilungele umsoco wezemidlalo futhi zinconywa kubantu abafuna ukwehlisa amakhilogremu angaphezulu ngaphandle kokulimaza imisipha.
Ukwakhiwa kwamakhemikhali kwe-turkey nge-100 g kuvezwa ngendlela yetafula:
| Igama lezinto | Okuqukethwe kokulinganisa ekwakhiweni komkhiqizo |
| I-Chromium, mg | 0,011 |
| Insimbi, mg | 1,4 |
| Zinc, mg | 2,46 |
| I-Manganese, mg | 0,01 |
| Cobalt, mcg | 14,6 |
| I-Potassium, mg | 210 |
| Isibabule, mg | 247,8 |
| I-calcium, mg | 12,1 |
| I-Phosphorus, mg | 199,9 |
| Magnesium, mg | 18,9 |
| I-chlorine, mg | 90,1 |
| Isodium, mg | 90,2 |
| Uvithamini A, mg | 0,01 |
| Uvithamini B6, mg | 0,33 |
| I-thiamine, mg | 0,04 |
| Uvithamini B2, mg | 0,23 |
| I-Folate, mg | 0,096 |
| Uvithamini PP, mg | 13,4 |
| Uvithamini E, mg | 0,4 |
Ngaphezu kwalokho, umkhiqizo uqukethe i-mono- ne-polyunsaturated fatty acids, njenge-omega-3 enanini lika-0.15 g, i-omega-9 - 6.6 g, i-omega-6 - 3.93 g, i-linoleic - 3.88 g ngamagremu ayi-100. Inyama iqukethe ama-amino acid angabalulekile futhi angenakususwa.
Izakhiwo eziwusizo zeTurkey
Izici ezizuzisayo zenyama yokudla kwe-turkey kungenxa yokwakheka kwayo okunothile kwamakhemikhali. Ukusetshenziswa okuhlelekile kwezinkukhu (izibopho, izimpiko, isifuba, isigubhu, intamo, njll.) Kunomphumela omuhle emzimbeni:
- Isimo sesikhumba siyathuthuka.
- Amandla ayakhula, uvalo nobuthakathaka buyancipha, ukungabikho kwengqondo kuyanyamalala.
- Ukulala kujwayelekile, uhlelo lwezinzwa luyaqiniswa ngenxa yama-amino acid abalulekile afakiwe kumkhiqizo, athinta ukusebenza kobuchopho. Isimo siyathuthuka, kuba lula ngomuntu ukususa ingcindezi futhi aphumule ngemuva kosuku olunzima noma lokuzivocavoca umzimba.
- Amazinyo namathambo kuyaqiniswa ngenxa ye-calcium ne-phosphorus efakwe enyameni ye-turkey.
- Umsebenzi wendlala yegilo nokukhiqizwa kwamahomoni kujwayelekile. I-turkey ingadliwa ukuvimbela isifo se-thyroid.
- Inyama yaseTurkey iyindlela yokuvimbela ukukhubazeka okuhlobene nobudala.
- Umkhiqizo uqinisa amasosha omzimba.
- Izinga le-cholesterol embi egazini liyancipha, kuyilapho izinga le-cholesterol enhle likhuphuka.
- Umsebenzi wamanyikwe uyathuthuka
- Ukudla njalo inyama engenasikhumba kunciphisa ingozi yomdlavuza wepancreatic.
- Ukuqina kuyakhula futhi imisipha iyaqiniswa - ngenxa yalesi sizathu, umkhiqizo uthakazelelwa kakhulu ngabasubathi. Siyabonga hhayi kuphela kokuqukethwe okuphezulu kwamaprotheni ekwakhiweni, inyama isiza ekwakheni imisipha eqinile futhi ikhulise ukusebenza kahle, ngenxa yokuthi umkhiqizo womsebenzi uyanda.
Ukusetshenziswa njalo kwezinkukhu kuthuthukisa ukusebenza komgudu wamathumbu, kuqeda ukuqunjelwa futhi kusheshise izinqubo ze-metabolic.
Qaphela: izisu nesikhumba se-turkey nakho kunesethi ecebile yamaminerali, kepha uma eyokuqala ingadliwa ngesikhathi sokudla ngenxa yokuqukethwe kwayo okuncane kwekhalori, isikhumba senyoni asinamphumela omuhle emzimbeni. Amafutha aseTurkey anomsoco futhi angasetshenziswa ekuphekeni ngokulinganisela.
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Izinzuzo zezinkukhu zesibindi
Isibindi sezinkukhu siqukethe inani elikhulu lamaprotheni namaminerali kanye namavithamini adingekayo ekusebenzeni okugcwele komzimba. Izinzuzo ngokusetshenziswa okuhlelekile komkhiqizo ngokulinganisela (100-150 g ngosuku) ziboniswa ngokulandelayo:
- ithuthukisa inqubo ye-hematopoiesis, ngaleyo ndlela inciphise ingozi yokuthola i-anemia;
- inqubo yokuguga iyancipha;
- ukuvuselelwa kwamaseli kuyashesha;
- umsebenzi wohlelo lokuzala kwabesifazane uyathuthuka;
- izindonga zemithambo yegazi ziyaqiniswa futhi ukusebenza kwamasosha omzimba kuyathuthuka;
- amandla okubuka ayanda;
- kuqinisa izipikili nezinwele;
- umsebenzi wendlala yegilo ujwayelekile.
Umkhiqizo uqukethe i-nicotinic acid, evame ukusetshenziswa emithini yokwelapha izifo ezifana ne-atherosclerosis, ukulimala kwesibindi, i-pellagra, njll.
Izinzuzo Zezempilo Zenhliziyo
Inhliziyo ye-turkey isetshenziswa kakhulu ekuphekeni futhi inezinto eziningi ezizuzisayo. Odokotela batusa ukufaka i-offal (elungiselelwe nganoma iyiphi enye indlela ngaphandle kokuthosa) ekudleni kwabantu:
- uhlushwa ukwakheka kwamangqamuzana egazi ne-anemia;
- ngokungaboni kahle;
- abasubathi nabantu abasebenza kanzima;
- ngezifo zokucindezeleka;
- ukukhathala okungamahlalakhona;
- ukusebenza ezikhundleni ezidinga ukwanda komsebenzi wobuchopho (odokotela, othisha, njll.).
Inhliziyo inconywa ukuthi idliwe njalo ngabantu abavame ukuba ngaphansi kwengcindezi noma ukucindezeleka kwemizwa.
I-Turkey njengento yemenyu yokuncipha
Okufanele kakhulu ukwehlisa isisindo yizingulube ze-turkey nesifuba, ngoba lezi zingxenye zenyoni zingama-calories aphansi kakhulu. Inyama yaseTurkey isiza ukugcina imisipha isesimweni esihle futhi igcwalisa umzimba ngamaminerali namavithamini adingekayo ekusebenzeni okujwayelekile.
Okunconywayo kokudla kwansuku zonke komkhiqizo kungu-250-300 g, kwesisindo - 150-200 g.
Ngokusetshenziswa njalo kwenyama yenkukhu, inqubo yokugaya iyathuthuka, ngenxa yokuthi umzimba uyashesha, futhi amandla angeziwe avela emzimbeni, avuselela umzimba ukuthi usebenze (esimweni sokulahlekelwa isisindo, kwezemidlalo).
Ngezinhlelo zokunciphisa, indlela izinkukhu eziphekwe ngayo kubalulekile. Inketho efaneleke kakhulu ukubhaka kuhhavini, ukubilisa, ukubilisa noma epanini le-grill.
Usizo oluncane ngesikhathi sokupheka:
- isifuba noma i-fillet kufanele iphekwe isigamu sehora;
- ithanga noma umlenze ongezansi - kungakapheli ihora elilodwa;
- isidumbu sonke - okungenani amahora amathathu;
- bhaka yonke inyoni (ama-4 kg) okungenani amahora amabili nohhafu.
Kwi-marinade, awukwazi ukusebenzisa ukhilimu omuncu noma imayonnaise, kufanele uzilinganisele kujusi kalamula, izinongo ezahlukahlukene, isosi yesoya, uviniga wewayini, ugalikhi, lwesinaphi. Ungasebenzisa inani elincane loju.
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I-Turkey ilimaza nokuphikisana
Ukuvimbela inyama ye-turkey ekulimaleni, kufanele uyeke ukuyidla uma kwenzeka ukungabekezelelani ngakunye noma ukungezwani komzimba namaprotheni.
Ngaphezu kwalokho, kukhona Izimo eziningana ezithile:
- sifo;
- isifo sezinso.
Ukusetshenziswa kaningi komkhiqizo noma ukwephulwa kwesibonelelo esinconywayo sansuku zonke kuzoba nomthelela omubi empilweni yabantu:
- umfutho wegazi ophakeme;
- ukukhuluphala (ikakhulukazi uma kukhulunywa ngokudla amafutha we-turkey noma isikhumba);
- ukwandisa amazinga e-cholesterol egazini;
- isigaba sokugcina somdlavuza;
- izifo zesistimu yenhliziyo.
Ngokulinganisela, kuvunyelwe ukusebenzisa umkhiqizo obilisiwe noma obhakwe olungiselelwe ngaphandle kwesikhumba hhayi ngamafutha. Isikhumba saseTurkey sinama-calories amaningi futhi siyingozi, ngakho-ke kunconywa ukuthi usisuse ngaphambi kokupheka.
Inhliziyo nesibindi kuqukethe inani elikhulu le-cholesterol, ngakho-ke udinga ukuyidla ngokucophelela nangesilinganiso esilinganisiwe (100-150 g ngosuku), ikakhulukazi kubantu abanamazinga aphezulu e-cholesterol egazini.
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Umphumela
I-Turkey ingumkhiqizo ophilile onokuqukethwe kwekhalori eliphansi, okuqukethwe kwamaprotheni amaningi nokwakhiwa kwamakhemikhali okunothile. Kunconywa inyama yaseTurkey kubadlali besilisa nabesifazane abancipha emzimbeni. Umkhiqizo unomphumela omuhle ekusebenzeni kwezitho zangaphakathi nasemsebenzini wawo wonke umzimba wonkana. Ngaphezu kwalokho, akusizi kuphela izibopho eziwusizo, kodwa futhi namathanga, isibindi, inhliziyo, nezinye izingxenye zale nyoni.
