Ko Turkey Nyama Ine Hutano, Mangani Macalories? Benefits uye Kukuvadza

Turkey nyama Iyo ine hutano hwakanyanya uye yakakurumbira sosi yemapuroteni anodyiwa pasi rese. Turkey nyama, Iine zvakawanda zvakanaka zvehutano, sekuderedza cholesterol mazinga uye kusimbisa immune system. Iyo zvakare yakanaka sosi ye niacin, vhitamini B6 uye selenium.

pazasi "turkey nyama inobatsira", "turkey nyama inobatsira", "turkey nyama mavhitamini", "turkey nyama zvivakwa" nyaya dzichagadziriswa. 

Turkey Meat Calories uye Nutritional Value

Yakapfuma mune zvinovaka muviri. Zvimedu zviviri zvakakora (84 gramu) turkey nyama protein ratio uye zvinovaka muviri zviri sezvinotevera: 

Calories: 117

Mapuroteni: 24 gramu

Mafuta: 2 gramu

Carbs: 0 gramu

Niacin (vitamin B3): 61% yeDaily Value (DV)

Vitamin B6: 49% yeDV

Vitamin B12: 29% yeDV

Selenium: 46% yeDV

Zinc: 12% yeDV

Sodium: 26% yeDV

Phosphorus: 28% yeDV

Choline: 12% yeDV

Magnesium: 6% yeDV

Potassium: 4% yeDV 

Zvokudya zviri mairi zvinoenderana nekucheka. Semuenzaniso, nyama yakasviba inowanikwa mumamhasuru anoshanda semakumbo kana zvidya ine mafuta akawanda uye makorikori kupfuura nyama chena - nepo nyama chena ine mapuroteni akati wandei.

Ganda reTurkey rine mafuta akawanda. Semuenzaniso, magiramu 100 ehuturuki ane ganda ane 169 makorikori uye 5.5 magiramu emafuta, asi imwe chete isina ganda ine 139 makoriyori uye magiramu maviri chete emafuta.

Ndezvipi Zvikomborero zveTurkey Meat?

Chitubu cheprotein ine hutano

Turkey nyama protein inokosha Chikafu chakapfuma.

Protein Zvakakosha pakukura kwemhasuru nekuchengetedza. Inopa chimiro kumasero uye inobatsira kutakura chikafu chakatenderedza muviri.

Tinoda protein yezvinenge zvese. Bvudzi redu, ganda, uye zvipikiri hazvina kungoumbwa neprotein chete, asi mapuroteni anotakura oksijeni, anobatsira kugwamba kweropa, nekugadzirisa nekuvandudza masero ematishu. 

Zvidzidzo zvakaratidza kuti kudya kwakakwana kweprotein kwakakosha pakukura, kukura, kuchengetedza skeletal muscle tissue, uye kunobatsira pakugadzirisa macronutrient kushandiswa uye kuchengetedza, pamwe nekusimba kwemuviri nekushanda.

Zvakare, kudya mapuroteni akakwana kunogona kubatsira kuchengetedza uremu pasi pesimba, kukurudzira hutano hwehuropi nemoyo, uye kunyange kuchengetedza mazinga eshuga eropa.

Iine mavhitamini B

Turkey nyama, B3 (niacin)Iyo inonyanya kupfuma yevhithamini B yakadai seB6 (pyridoxine) uye B12 (cobalamin).

Maturkey maviri makobvu (84 gramu) anopa 3% yeDV yevhitamini B61, 6% yevhitamini B49 uye 12% yevhitamini B29. Aya mavhitamini B ane zvakawanda zvinobatsira: 

Vitamin B3 (niacin)

Iyi vhitamini yakakosha pakugadzira simba rinoshanda uye kutaurirana kwesero. 

Vitamin B6 (pyridoxine)

Iyi vhitamini inotsigira kuumbwa kweamino acid uye inobatsira kugadzira neurotransmitters.

Vitamin B12

B12 yakakosha pakugadzirwa kweDNA uye kuumbwa kwemasero matsvuku eropa.

Zvakare, Turkey nyama Iyo yakanaka sosi yefolate uye ine mavhitamini B1 (thiamine) uye B2 (riboflavin). 

Iine Selenium

Turkey nyamaIcho chitubu chakanaka che selenium. Iyi mineral inoita basa repakati munzvimbo dzakawanda dzehutano.

selenium Inobatsira metabolism, inowedzera kusadzivirirwa, inoita se antioxidant inodzivirira kubva kune mahara radical kukuvara uye kuzvimba.

Iyi mineral inokosha yakaratidzawo kuti ine anticancer properties uye yakatove yakabatanidzwa nekuderedza ngozi yechirwere chemoyo.

Yakapfuma sosi yemaminerari

Turkey nyama Iyo yakazara ne selenium, zinc uye phosphorus.

selenium Inobatsira mukugadzirwa kwehomoni yethyroid, iyo inogadzirisa metabolism yemuviri uye kukura kwekukura.

zen'eIcho chicherwa chakakosha chinodiwa mumazhinji maitiro emuviri senge gene kutaura, protein synthesis uye enzyme maitiro.

Pakupedzisira, phosphorus inokosha kuhutano hwemapfupa. Uyezve, nyama yeTurkey inopa zvishoma zve magnesium uye potasium.

Inogona kubatsira kuvandudza manzwiro ako uye kurwisa kuora mwoyo

Kutenda kune yakakwira tryptophan yemukati, huku inogona zvakare kubatsira kubata mamiriro akadai sekuora mwoyo.

Izvi zvinodaro nekuti tryptophan inogona kuwedzera kugadzirwa kwe serotonin, neurotransmitter inowanikwa muuropi, kugaya turakiti, uye maplatelet eropa. 

Serotonin inozivikanwa kudzora mafungiro, uye kushomeka kwehomoni iyi kwakabatana nenjodzi huru yekuora mwoyo.

Mune imwe ongororo, tryptophan depletion yakaratidzwa kuderedza zvakanyanya manzwiro muvakadzi vane hutano.

Inobatsira kurara zviri nani

Turkey nyamaane tryptophan yakawanda, amino acid inobatsira kugadzirisa kurara.

tryptophanIyo yakakosha amino acid inodiwa kune biosynthesis yemapuroteni. Metabolic serotonin mushure mekushandisa, melatonin uye yakashandurwa kuita bioactive metabolites, kusanganisira niacin.

Kuwedzera kudya kwetryptophan kwakaratidzwa kukurudzira kurara kuri nani, sezvo iri nhanho ye melatonin, hormone inobatanidzwa mukudzora kutenderera kwekurara-kumuka. 

Ko nyama yeTurkey iri kupera simba here?

Huku kazhinji ine macalorie mashoma uye mapuroteni akawanda. Nokudaro, ihomoni yenzara inoshanda kuderedza kudya. ghrelin Inogona kubatsira kuderedza mazinga ako.

Protein yakaratidzawo kubatsira kusimbisa metabolism uye kuderedza kudya kwekoriori. Muviri unoda mamwe makorikori kugaya mapuroteni kupfuura mamwe macronutrients akadai semakhahydrates nemafuta.

Ndezvipi zvinokuvadza zveTurkey Meat?

Kunyangwe iyi nyama ine mabhenefiti akawanda, kudyiwa kushoma kwezvakagadzirwa turkey zvigadzirwa zvinodikanwa nekuti zvine munyu wakawanda.

Mhando dzakagadzirwa senge turkey ham uye soseji zvine munyu wakawanda, umo sodium inowanzowedzerwa senge inochengetedza kana flavour enhancer.

Zvidzidzo zvinoratidza kuti kunwa munyu wakawandisa kunogona kuwedzera njodzi yegomarara remudumbu. Naizvozvo, sarudza unprocessed turkey zvigadzirwa.

Chii chekuita neTurkey Meat?

Turkey nyamaIwe unogona kugadzira dzisingaperi sarudzo dzekushandisa. Nyama iyi inowanzogochwa muchoto, asi inobika kwenguva yakareba uye inoda kunonoka kubika.

Iva nehuturuIwe unogona kushandisa i nenzira dzinotevera: 

Salads

Wedzera iyo inopisa kana kutonhora kumasaladhi seyakanaka mapuroteni ekuwedzera. 

Zvokudya zvenyama

Iwe unogona kuishandisa pane nyama tsvuku kana huku muzvokudya zvenyama. 

soups

Mune soups uchishandisa huku, unogona kushandisa turkey nyama pachinzvimbo uye kugadzira muto neTurkey bone broth. 

sangweji

Iwe unogona kuwedzera kune sandwich pedyo nezvokudya zvakadai se lettuce nemadomasi. 

Burger

Kuita burger patties Turkey nyamaIsanganise ne breadcrumbs. 

Turkey Breast vs. Chicken Breast Comparison

Turkey nehuku ndidzo huku mbiri dzinonyanya kufarirwa uye dzinodiwa nekuda kwekunaka kwadzo kwakasiyana pamwe nekureruka uye chikafu chavanopa.

Kana uchienzanisa mazamu eTurkey nezamu rehuku, turkey ine zvishoma zvishoma tryptophan pane huku, asi zvakare yakaderera mumakori. Turkey mazamu mapuroteni zvakare akakwira zvishoma pane huku uye zvakare yakaderera mumafuta.

Nekudaro, kunyangwe turkey ine mukana mudiki pane huku mune akati wandei, misiyano pakati pemhando mbiri idzi yehuku idiki kwazvo.

Ose ari maviri ane hutano uye ane hutano nzira dzekuwedzera mapuroteni ako ekudya zuva rega rega uye kuwana mamwe akakosha mavhitamini nemamineral.

Semagumo;

Turkey nyama Inyama inonyanya kudyiwa ine mapuroteni emhando yepamusoro, B mavhitaminzi, selenium, zinc uye phosphorus. Nekuda kwekupfuma kwayo kwezvinovaka muviri, inobatsira kune zvakasiyana-siyana zvehutano, kusanganisira kukura kwemhasuru nekuchengetedza.

Nekudaro, sezvo munyu wakawanda, mhando dzakagadzirwa dzinofanira kudziviswa. Iwe unogona kuwedzera nyore nyama iyi kune soups, salads nezvimwe zvakawanda ndiro.

Kuenzaniswa nehuku, turkey ine zvishoma zvishoma mumakori uye mafuta asi yakakwirira mumapuroteni. Kunyange zvakadaro, zvose zvokudya zvine utano uye zvine mwero.