Seo u hlokang ho se tseba ka nama ea Turkey

Litaba

• O na le boemo bo tsotehang ba phepo e nepahetseng
• Melemo e ka bang teng ea bophelo bo botle
• Mohloli o nepahetseng oa protheine
• E na le livithamini tsa B
• Mohloli o ruileng oa liminerale
• Mefuta e sa sebetsoang e ka ba le sodium e phahameng
• U ka e eketsa joang lijong tsa hau
• Ntlha ea bohlokoa

Turkey ke nonyana e kholo e tsoang Amerika Leboea. E tsongoa naheng, hape e holisitsoe mapolasing.

Nama ea eona e na le phepo e ntle ebile ke mohloli o tummeng oa protheine o jeoang lefats'eng ka bophara.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba ka Turkey, ho kenyeletsoa phepo ea eona, likhalori le hore na u ka e kenya joang lijong tsa hau.

O na le boemo bo tsotehang ba phepo e nepahetseng

Turkey e na le limatlafatsi tse ngata. Lilae tse peli tse teteaneng (ligrama tse 84) tsa Turkey li na le ():

• Lik'halori: 117
• Liprotheine: 24 dikgerama
• Mafura: 2 dikgerama
• Li-carb: 0 dikgerama
• Niacin (vithamine B3): 61% ea Boleng ba Letsatsi le Letsatsi (DV)
• Vithamine B6: 49% ea DV
• Vithamine B12: 29% ea DV
• Selenium: 46% ea DV
• Zinc: 12% ea DV
• Sodium: 26% ea DV
• Phosphorus: 28% ea DV
• Choline: 12% ea DV
• Magnesium: 6% ea DV
• Potasiamo: 4% ea DV

Limatlafatsi tse Turkey li ipapisitse le sehiloeng. Mohlala, nama e lefifi, e fumanoang mesifeng e mafolofolo joalo ka maoto kapa lirope, e tloaetse ho ba le mafura a mangata le likhalori ho feta nama e tšoeu - athe nama e tšoeu e na le protheine e seng kae (,).

Ho feta moo, letlalo la Turkey le na le mafura a mangata. Sena se bolela hore ho kheha ka letlalo ho na le likhalori le mafura a mangata ho feta a se nang letlalo.

Mohlala, ligrama tse 3,5 tsa turkey tse nang le letlalo li paka likhalori tse 169 le ligrama tse 5.5 tsa mafura, athe chelete e lekanang ntle le letlalo e na le likhalori tse 139 le ligrama tse 2 tsa mafura ().

Hopola hore phapang ea likhalori e nyane. Ho feta moo, mafura a ka u thusa hore u ikutloe u khotše ka mor'a lijo ().

Turkey e ruile ka protheine ebile ke mohloli o motle oa livithamini le liminerale tse ngata, haholo livithamini tsa B. Ho itšeha ntle le letlalo ho na le lik'hilojule tse fokolang le mafura a fokolang ho feta a letlalo.

Melemo e ka bang teng ea bophelo bo botle

Turkey e na le melemo e 'maloa ea bophelo bo botle.

Mohloli o nepahetseng oa protheine

Turkey ke lijo tse nang le protheine e ngata.

Liprotheine li bohlokoa molemong oa kholo le tlhokomelo ea mesifa.E fana ka sebopeho ho lisele ebile e thusa ho tsamaisa limatlafatsi ho potoloha le 'mele oa hau (,).

Ntle le moo, lijo tse nang le protheine e phahameng li kanna tsa tšehetsa ho theola boima ba 'mele ka ho khothaletsa maikutlo a botlalo (,).

Lilae tse 2 feela tse teteaneng (ligrama tse 84) tsa paki ea Turkey tse ligrama tse 24 tsa protheine - e leng 48% ea DV ().

Ho feta moo, Turkey e kanna ea ba khetho e ntle ho feta nama e khubelu, joalo ka ha lithuto tse ling tsa ho shebella li amahanya nama e khubelu le kotsi e kholo ea mofetše oa mala le lefu la pelo (,,).

Leha ho le joalo, lithuto tse ling li re nama e sebetsitsoeng - eseng nama e khubelu ka boeona - e na le phello e mpe ho bophelo bo botle (,,).

E na le livithamini tsa B

Nama ea Turkey ke mohloli o ruileng haholo oa livithamini tsa B, ho kenyeletsoa B3 (niacin), B6 ​​(pyridoxine), le B12 (cobalamin).

Lilae tse peli tse teteaneng (ligrama tse 84) tsa pakete ea turkey 61% ea DV ea vithamine B3, 49% ea vithamine B6, le 29% ea vithamine B12 ().

Li-vithamine tsena tsa B li na le melemo e mengata:

• Vithamine B3 (niacin). Vithamine ena e bohlokoa bakeng sa tlhahiso e sebetsang hantle ea matla le puisano ea sele ().
• Vithamine B6 (pyridoxine). Vithamine ena e ts'ehetsa sebopeho sa amino acid mme e thusa ho hlahisa li-neurotransmitters (16).
• Vithamine B12. B12 e bohlokoa bakeng sa tlhahiso ea DNA le sebopeho sa lisele tse khubelu tsa mali ().

Ho feta moo, Turkey ke mohloli o motle oa folate le livithamini B1 (thiamine) le B2 (riboflavin) ().

Mohloli o ruileng oa liminerale

Turkey e na le selenium, zinc le phosphorus.

Selenium e thusa 'mele oa hau ho hlahisa lihormone tsa qoqotho, tse laolang metabolism ea hau le sekhahla sa kholo (,).

Zinc ke diminerale ea bohlokoa e hlokahalang bakeng sa lits'ebetso tse fapaneng tsa 'mele, joalo ka ponahalo ea liphatsa tsa lefutso, protheine synthesis, le liphetoho tsa enzyme (, 20).

Kamora nako, phosphorus e bohlokoa molemong oa bophelo bo botle ba masapo ().

Ntle le moo, Turkey e fana ka magnesium e nyane le potasiamo.

Turkey ke mohloli o moholo oa protheine ea boleng bo holimo, hammoho le livithamini tse ngata tsa B le liminerale tse 'maloa.

Mefuta e sa sebetsoang e ka ba le sodium e phahameng

Le ha nama ena e na le melemo e mengata, ho bohlokoa ho fokotsa lihlahisoa tse sebelisitsoeng tsa Turkey, kaha lintho tsena li ka jarisoa letsoai.

Mefuta e sa tsoakoang, e kang turkey ham, boroso le li-nuggets, e ka ba le letsoai le leholo. Sodium e atisa ho kenyelletsoa ka mokhoa o sirelletsang kapa oa tatso ().

Phuputso e bonts'a hore ho ja letsoai le lengata ho ka eketsa menyetla ea ho tšoaroa ke mofetše oa mala. Ka lehlakoreng le leng, ho fokotsa ho noa letsoai ho ka fokotsa khatello e phahameng ea mali (,).

Lihlahisoa tse ling tse sebelisitsoeng tsa Turkey joalo ka salami le pastrami li na le 75% ea DV bakeng sa sodium ka ligrama tse 100. Karolo e tšoanang ea boroso ea turkey e fana ka 60% ea DV (,,).

Ha ho bapisoa, li-ounise tse 3.5 (ligrama tse 100) tse sa sebetsoang, Turkey e phehiloeng e fana feela ka 31% ea DV bakeng sa sodium ().

Ka hona, ho fokotsa letsoai le kenang, khetha Turkey e sa sebetsoang ho feta liforomo tse ntlafalitsoeng.

Lihlahisoa tse entsoeng tsa Turkey hangata li paka letsoai le lengata haholo. E le ho qoba ho fetela holimo, khetha Turkey e sa sebetsoang.

U ka e eketsa joang lijong tsa hau

O ka kenyelletsa turkey lijong tsa hau ka litsela tse sa feleng.

Turkey e ncha kapa e nang le serame e ka rekoa selemo ho pota ho tloha lebenkeleng la heno kapa lebenkeleng la liphoofolo.

Nama ena hangata e halikiloe ka ontong empa e ka pheha butle butle ho sebelisoa seapehi se phehang butle kapa pitsa ho fihlela e le bonolo.

U ka e eketsa lijana tse latelang:

• Li-Salads. Eketsa e chesang kapa e batang ho salate e le phepo e ntle ea protheine.
• Li-curries. Turkey e ka sebelisoa ho fapana le likhoho ka li-curries.
• Casseroles. Nama ena e sebetsa hantle ho casseroles.
• Li-soups. Hase feela nama ea Turkey e nang le sopho e ngata, empa hape o ka etsa setoko sa hau ka masapo a Turkey.
• Li-sandwich. Kopanya le li-toppings tseo u li ratang haholo le ho hasana, joalo ka lettuce, tamati, mosetareta kapa pesto.
• Li-burgers. Mobu oa Turkey o ka tsoakoa le li-stuffing kapa li-breadcrumbs ho etsa burger patties.

Turkey le eona e ka rekoa ka minced mme ea sebelisoa ho nkela nama ea khomo ka lijana tse kang spaghetti Bolognese kapa pie ea kottage.

Joalokaha ho boletsoe kaholimo, ho molemo ho fokotsa tlhahiso ea hau ea lihlahisoa tse sebelisitsoeng tsa Turkey, joalo ka lisoseje le nama ea sandwich.

Turkey e sebetsa ka mokhoa o makatsang ebile e ka eketsoa ho sopho, lisalate le li-casseroles. E boetse e etsa phetoho e ntle bakeng sa nama ea khomo ea fatše.

Ntlha ea bohlokoa

Turkey ke nama e tsebahalang e ithorisang ka liprotheine tsa boleng bo holimo, livithamini tsa B, selenium, zinki le phosphorus.

E kanna ea ts'ehetsa likarolo tse fapaneng tsa bophelo bo botle, ho kenyeletsoa kholo ea mesifa le tlhokomelo, ka lebaka la phepelo ea eona ea limatlafatsi.

Leha ho le joalo, ho molemo ho qoba mefuta e sa tsoakoang, kaha tsena li na le letsoai le lengata.

U ka kenyelletsa nama ena habonolo ka sopho, lisalate, likheri le lijana tse ling tse ngata.