Duk Abinda kuke Bukatar Ku sani Game da Naman Turkiyya

Wadatacce

• Yana alfahari da bayanin mai gina jiki mai ban sha'awa
• Amfanin lafiya
• Lafiyayyen tushen furotin
• An ɗora su tare da bitamin B
• Arzikin ma'adanai
• Yankunan da ake sarrafa su na iya zama manya a cikin sodium
• Yadda ake kara shi a abincinka
• Layin kasa

Turkey babban tsuntsu ne dan asalin Arewacin Amurka. Ana farautarta a cikin daji, kazalika da haɓaka a gonaki.

Naman sa yana da matukar gina jiki kuma sanannen tushen furotin ne wanda aka cinye a duniya.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da turkey, gami da abinci mai gina jiki, adadin kuzari, da yadda ake ƙara shi cikin abincinku.

Yana alfahari da bayanin mai gina jiki mai ban sha'awa

Turkiyya na da wadataccen kayan abinci. Yanka biyu masu kauri (gram 84) na turkey sun ƙunshi ():

• Calories: 117
• Furotin: 24 gram
• Kitse: 2 gram
• Carbs: 0 gram
• Niacin (bitamin B3): 61% na Dailyimar Yau (DV)
• Vitamin B6: 49% na DV
• Vitamin B12: 29% na DV
• Selenium: 46% na DV
• Tutiya: 12% na DV
• Sodium: 26% na DV
• Phosphorous: 28% na DV
• Choline: 12% na DV
• Magnesium: 6% na DV
• Potassium: 4% na DV

Abubuwan gina jiki a cikin turkey sun dogara da yanke. Misali, naman duhu, wanda ake samu a cikin tsokoki masu aiki kamar kafafu ko cinyoyi, yakan zama mai kitse da adadin kuzari fiye da naman fari - alhali farin nama yana dauke da karin furotin kadan,,,.

Bugu da ƙari, fatar turkey tana da ƙiba sosai. Wannan yana nufin cewa yanke tare da fata akan yana da karin adadin kuzari da mai fiye da yankan fata.

Misali, orani 3.5 (gram 100) na turkey tare da fata suna dauke da adadin kuzari 169 da kuma gram 5.5, yayin da adadin daya ba tare da fatar yana da adadin kuzari 139 da kuma nauyin gram 2 kawai ().

Ka tuna cewa bambanci a cikin adadin kuzari kaɗan ne. Mene ne ƙari, mai zai iya taimaka maka jin cikakken bayan abinci ().

Turkiyya tana da wadataccen furotin da kyakkyawar hanyar samun bitamin da ma'adanai da yawa, musamman bitamin na B. Yankan fata ba shi da ƙarancin adadin kuzari da ƙasa da mai fiye da waɗanda ke da fata.

Amfanin lafiya

Turkiyya na da fa'idodin kiwon lafiya da yawa.

Lafiyayyen tushen furotin

Turkiyya abinci ne mai wadataccen furotin.

Furotin yana da mahimmanci don ci gaban tsoka da kiyayewa.Yana ba da tsari ga sel kuma yana taimakawa jigilar abubuwan gina jiki a cikin jikinku (,).

Bugu da ƙari, babban abincin mai gina jiki na iya tallafawa mara nauyi ta hanyar inganta ƙoshin lafiya (,).

Kawai yanka 2 mai kauri (gram 84) na turkey fakitin gram 24 na furotin - mai ban sha'awa 48% na DV ().

Abin da ya fi haka, turkey na iya zama madadin lafiya ga jan nama, yayin da wasu karatun bibiyar ke danganta jan nama da haɗarin cutar kansa ta hanji da cututtukan zuciya (,,).

Koyaya, wasu karatun suna da'awar cewa naman da aka sarrafa - ba jan nama kanta ba - yana da mummunan tasiri ga lafiyar (,,).

An ɗora su tare da bitamin B

Naman Turkiyya shine tushen wadataccen bitamin na B, gami da B3 (niacin), B6 ​​(pyridoxine), da B12 (cobalamin).

Yankuna biyu masu kauri (gram 84) na turkey fakiti 61% na DV don bitamin B3, 49% na bitamin B6, da 29% na bitamin B12 ().

Wadannan bitamin na B suna da fa'idodi da yawa:

• Vitamin B3 (niacin). Wannan bitamin yana da mahimmanci don samar da makamashi mai inganci da sadarwa ta salula ().
• Vitamin B6 (pyridoxine). Wannan bitamin yana tallafawa haɓakar amino acid kuma yana taimakawa samar da ƙwayoyin cuta (16).
• Vitamin B12. B12 yana da mahimmanci don samar da DNA da samuwar jan jini ().

Bugu da ƙari, turkey shine kyakkyawan tushen abinci da bitamin B1 (thiamine) da B2 (riboflavin) ().

Arzikin ma'adanai

Turkiyya ta ɗora da selenium, zinc, da phosphorus.

Selenium yana taimakawa jikin ku don samar da hormones na thyroid, wanda ke tsara tasirin ku da haɓakar ku (,).

Zinc shine mahimmin ma'adinai da ake buƙata don matakai daban-daban na jiki, kamar maganganun ɗabi'a, haɗin furotin, da halayen enzyme (, 20).

A ƙarshe, phosphorus yana da mahimmanci ga lafiyar ƙashi ().

Bugu da ƙari, turkey yana ba da ƙananan magnesium da potassium.

Turkiyya babbar hanyar samar da furotin mai inganci, da yawancin bitamin B da ma'adanai da yawa.

Yankunan da ake sarrafa su na iya zama manya a cikin sodium

Kodayake wannan naman yana da fa'idodi da yawa, yana da mahimmanci a iyakance kayan sarrafa turkey, saboda ana iya ɗaukar waɗannan abubuwa da gishiri.

Abubuwan da aka sarrafa, kamar su turkey ham, tsiran alade, da kayan goro, na iya ɗaukar gishiri da yawa. Yawancin lokaci ana kara sodium a matsayin mai kiyayewa ko mai haɓaka dandano ().

Bincike ya nuna cewa yawan shan gishiri na iya kara yawan barazanar kamuwa da cutar daji ta ciki. Akasin haka, rage cin abincinka na gishiri na iya rage hawan jini (,).

Wasu kayan aikin turkey kamar salami da pastrami suna riƙe da 75% na DV don sodium a cikin oza 3.5 (gram 100). Yankin iri ɗaya na tsiran alade na turkey yana ba da sama da 60% na DV (,,).

Idan aka kwatanta, oza 3.5 (gram 100) wanda ba a sarrafa shi ba, turkey dafa shi yana ba da kashi 31% na DV don sodium ().

Sabili da haka, don rage girman cin gishirin ku, zaɓi turkey mara sarrafawa akan siffofin sarrafawa.

Abubuwan sarrafa turkey da aka sarrafa sau da yawa sukan cika gishiri da yawa. Don kauce wa yawan amfani da shi, zaɓi turkey mara sarrafawa.

Yadda ake kara shi a abincinka

Zaku iya haɗa turkey a cikin abincinku ta hanyoyi marasa iyaka.

Za a iya siyan sabo ko daskararren turkey shekara-shekara daga kantin sayar da abinci na gida ko kantin sayar da nama.

Wannan nama ana gasa shi a cikin tanda amma kuma ana iya dafa shi a hankali ta amfani da mai dahuwa a hankali ko tukunya har sai ya yi laushi.

Kuna iya ƙara shi zuwa jita-jita masu zuwa:

• Salatin. Itara shi zafi ko sanyi ga salati a matsayin kyakkyawan haɓakar furotin.
• Curry. Ana iya amfani da Turkiyya maimakon kaza a cikin curry.
• Casseroles. Wannan naman yana aiki daidai a cikin casseroles.
• Miyar kuka. Ba wai kawai naman turkey yana da kyau a cikin miya ba, amma kuma za ku iya yin samfuranku daga ƙasusuwan turkey.
• Sandwiches. Hada da abubuwan da kuka fi so da shimfidawa, kamar su latas, tumatir, mustard, ko pesto.
• Burgers. Za a iya haɗuwa da turkey a ƙasa tare da kayan abinci ko waina don yin abubuwan burger.

Hakanan za'a iya sayan Turkiyya ta niƙa kuma a yi amfani da ita don maye gurbin naman sa a cikin jita-jita kamar Spaghetti Bolognese ko kek.

Kamar yadda muka gani a sama, zai fi kyau ka rage yawan abincin da ake sarrafawa a kasar turkey, kamar su sausages da sandwich.

Turkiya na da ban mamaki kwarai da gaske kuma ana iya saka ta a cikin miya, salati, da casseroles. Hakanan yana sanya babban maye gurbin naman sa.

Layin kasa

Turkiyya sanannen nama ne wanda ke ɗaukar furotin mai inganci, bitamin B, selenium, zinc, da phosphorus.

Yana iya tallafawa bangarori daban-daban na kiwon lafiya, gami da haɓakar tsoka da kulawa, saboda wadataccen kayan abinci mai gina jiki.

Koyaya, ya fi kyau a guji sarrafa iri, saboda waɗannan suna da gishiri sosai.

A sauƙaƙe zaka iya haɗa wannan naman a cikin miya, salati, curry, da sauran jita-jita da yawa.