All mkpa ka ị mara banyere Turkey Meat

Ndinaya

• Na-etu ọnụ profaịlụ na-edozi ahụ
• Enwere ike ịba uru
• Isi iyi dị mma nke protein
• Gbanyere na vitamin B
• Akụ bara ụba nke mineral
• Varietiesdị edozi nwere ike ịdị elu na sodium
• Etu esi tinye ya na nri gị
• Isi okwu

Toki bu nnunu buru ibu nke di na North America. Achu ya n’ime ohia, ya na nkulite n’elu ugbo.

Anụ ya nwere nnukwu ihe na-edozi ahụ na isi iyi protin na - ewu ewu gburugburu ụwa.

Isiokwu a na-agwa gị ihe niile ịchọrọ ịma banyere toki, gụnyere nri ya, calorie, yana otu esi etinye ya na nri gị.

Na-etu ọnụ profaịlụ na-edozi ahụ

Turkey bara ụba na nri. Mpekere abụọ (84 grams) nke toki nwere ():

• Calorisị: 117
• Protein: 24 gram
• Abụba: 2 gram
• Carbs: 0 gram
• Niacin (vitamin B3): 61% nke Uru Kwa Dailybọchị (DV)
• Vitamin B6: 49% nke DV
• Vitamin B12: 29% nke DV
• Selenium: 46% nke DV
• Zinc: 12% nke DV
• Sodium: 26% nke DV
• Igwe: 28% nke DV
• Choline: 12% nke DV
• Magnesium: 6% nke DV
• Potassium: 4% nke DV

Ndị na-edozi ahụ na toki na-adabere na ịkpụ. Dịka ọmụmaatụ, anụ gbara ọchịchịrị, nke a hụrụ na akwara na-arụsi ọrụ ike dịka ụkwụ ma ọ bụ apata ụkwụ, na-enwekarị ume na calorie karịa anụ ọcha - ebe anụ ọcha nwere obere protein (,).

Ọzọkwa, toki anụ nwere nnukwu abụba. Nke a pụtara na egbutu ya na anụ ahụ nwere calorie na abụba karịa ọnya na-enweghị akpụkpọ anụ.

Dịka ọmụmaatụ, ounces 3.5 (100 grams) nke toki nke nwere akpụkpọ ahụ nwere calorie 169 na gram 5.5, ebe otu ego na-enweghị akpụkpọ ahụ nwere calorie 139 na naanị 2 grams nke abụba ().

Buru n'uche na ihe dị iche na calorie dị obere. Kedu ihe ọzọ, abụba nwere ike inyere gị aka inwe afọ ojuju mgbe nri ().

Turkey bara ọgaranya na protein na isi iyi dị mma nke ọtụtụ vitamin na mineral, ọkachasị vitamin B. Nchapu akpụkpọ ahụ nwere obere kalori na abụba karịa ndị nwere anụ ahụ.

Enwere ike ịba uru

Turkey nwere ọtụtụ uru ahụike.

Isi iyi dị mma nke protein

Turkey bụ protein nwere ọgaranya.

Protein dị mkpa maka uto ahụ na ndozi.Ọ na - enye ihe dị n’ime mkpụrụ ndụ ma na - enyere aka ibufe nri na ahụ gị (,).

Tụkwasị na nke a, nri protein nwere ike ịkwado oke nha site na ịkwalite mmetụta nke izu ezu (,).

Naanị mpekere abụọ (84 gram) nke toki gụnyere 24 gram protein - ihe dị oke 48% nke DV ().

Kedu ihe ọzọ, toki nwere ike ịbụ ihe ọzọ dị mma karịa anụ uhie, ebe ụfọdụ nyocha ọmụmụ na-ejikọ anụ uhie na ihe ize ndụ dị ukwuu nke ọrịa kansa na ọrịa obi (,,).

Agbanyeghị, nyocha ndị ọzọ na-ekwu na anụ edozi - ọ bụghị anụ uhie n'onwe ya - nwere mmetụta na-adịghị mma na ahụike (,,,).

Gbanyere na vitamin B

Anụ anụ Turkey bụ isi mmalite nke vitamin B, gụnyere B3 (niacin), B6 ​​(pyridoxine), na B12 (cobalamin).

Mpekere abụọ (84 grams) nke toki tozuru 61% nke DV maka vitamin B3, 49% maka vitamin B6, na 29% maka vitamin B12 ().

Vitamin B ndị a nwere ọtụtụ uru:

• Vitamin B3 (niacin). Vitamin a dị mkpa maka ịrụ ọrụ nke ọma na nkwukọrịta sel ().
• Vitamin B6 (pyridoxine). Vitamin a na - akwado usoro amino acid ma na - enyere aka ịmepụta neurotransmitters (16).
• Vitamin B12. B12 dị oke mkpa maka mmepụta DNA na nhazi mkpụrụ ndụ ọbara uhie ().

Ọzọkwa, toki bụ ezigbo isi iyi nri na vitamin B1 (thiamine) na B2 (riboflavin) ().

Akụ bara ụba nke mineral

Turkey bu selenium, zinc, na phosphorus bu ndi juputara na ya.

Selenium na - enyere ahụ gị aka iwepụta homonụ thyroid, nke na - achịkwa metabolism na uto gị (,).

Zinc bụ ihe dị mkpa ịnweta maka ọtụtụ usoro ahụ dị iche iche, dị ka okwu mkpụrụ ndụ, njikọ protein, na mmeghachi omume enzyme (, 20).

N'ikpeazụ, phosphorus dị mkpa maka ahụike ọkpụkpụ ().

Ọzọkwa, toki na-enye obere magnesium na potassium.

Turkey bụ ezigbo isi iyi nke protein dị elu, yana ọtụtụ vitamin B na ọtụtụ mineral.

Varietiesdị edozi nwere ike ịdị elu na sodium

Ọ bụ ezie na anụ a nwere ọtụtụ uru, ọ dị mkpa ịbelata ngwaahịa ndị toro eto, n'ihi na ihe ndị a nwere ike ibu nnu.

Varietiesdị a haziri ahazi, dị ka ham, sausaji, na ihe ndị na-akụ azụ̀, nwere ike ịnwe nnu dị ukwuu. A na-agbakwunye sodium dị ka ihe nchekwa ma ọ bụ nkwalite ekpomeekpo ().

Nnyocha e mere na-egosi na ị saltụbiga nnu ókè nwere ike ime ka ị ghara ịrịa kansa cancer. N’aka ozo, ibelata nri i riri nnu nwere ike belata ọbara mgbali elu (,).

Fọdụ ndị toro eto toki dị ka salami na pastrami na-ejide 75% nke DV maka sodium kwa ounces 3.5 (gram 100). Otu akụkụ soseji nke toki na-enye ihe karịrị 60% nke DV (,,).

N'iji ya tụnyere, 3.5 ounces (100 gram) nke ndị na-adịghị edozi, toki toro na-enye naanị 31% nke DV maka sodium ().

Yabụ, iji belata ntinye nnu gị, họrọ toki anaghị edozi karịa ụdị edozi.

Ngwaahịa toki a haziri ahazi na-ebu nnu buru ibu. Iji zere ị overụbiga mmanya ókè, họrọ toki anaghị edozi.

Etu esi tinye ya na nri gị

Nwere ike ịgụnye toki na nri gị n'ụzọ enweghị njedebe.

Enwere ike ịzụta toki ọhụrụ ma ọ bụ nke oyi na-acha kwa afọ site na ụlọ ahịa gị ma ọ bụ ụlọ ahịa ebe a na-egbu anụ.

A na-ata anụ a n’ọkụ ma nwee ike iji nwayọ na-esi nri ma ọ bụ ite ite ruo mgbe ọ ga-adị nro.

Nwere ike ịgbakwunye ya na efere ndị a:

• Salads. Tinye ya na oku ma obu oyi ka salads dika ezigbo protein.
• Achịcha. Enwere ike iji Turkey mee ihe karịa ọkụkọ na curry.
• Casseroles. Anụ a na-arụ ọrụ zuru oke na casseroles.
• Ofe. Ọbụghị naanị na anụ turkey dị mma na ofe, mana ị nwekwara ike iji ngwaahịa gị toro eto nweta ngwaahịa nke gị.
• Sandwiches. Ikpokọta na ọkacha mmasị gị toppings na mgbasa, dị ka letus, tomato, mọstad, ma ọ bụ pesto.
• Burgers. Enwere ike ịgwakọta toki ala na-eri nri ma ọ bụ achịcha na-eme nri burger.

A pụkwara ịzụta Turkey na-eji ya dochie anụ ehi na efere dị ka spaghetti Bolognese ma ọ bụ achịcha ụlọ.

Dịka e kwuru n'elu, ọ kachasị mma ịbelata ihe ị na-eri nke ngwaahịa ndị toro eto, dị ka sausaji na anụ sandwich.

Turkey bu otutu ihe di iche iche ma tinye ya na ofe, salads, na casseroles. Ọ na - emekwa nnukwu nnweta maka anụ ehi.

Isi okwu

Turkey bụ anụ a ma ama nke nwere protein dị elu, vitamin B, selenium, zinc, na phosphorus.

Ọ nwere ike ịkwado akụkụ dị iche iche nke ahụike, gụnyere uto na mmezi ahụ, n'ihi ọtụtụ nri na-edozi ahụ.

Otú ọ dị, ọ kachasị mma izere ụdị ndị a haziri ahazi, ebe ọ bụ na ndị a dị elu na nnu.

Nwere ike itinye anụ a na ofe, salads, curry na ọtụtụ nri ndị ọzọ.