ʻO nā mea āpau āu e ʻike ai e pili ana i kaʻiʻo Turkey

Anter

• Ke kaena nei i kahi ʻano pilikino pono
• Nā pono olakino hiki
• Kumu ola o ka protein
• Hoʻoili ʻia me nā huaora B
• Kumu waiwai o nā minelala
• Hiki ke kiʻekiʻe i ka sodium ka nui o nā ʻano hana
• Pehea e hoʻohui ai i kāu papaʻai
• Ke laina lalo

He manu nunui ka manu kuhukukū ma ʻAkau ʻĀkau. Alualu ʻia i ka nahelehele, a hānai ʻia ma nā mahiʻai.

ʻOi aku ka momona o kāna ʻiʻo a me kahi kumu protein i makemake nui ʻia e hoʻopau ʻia a puni ka honua.

ʻLelo kēia ʻatikala iā ʻoe i nā mea āpau āu e ʻike ai e pili ana i ka turkey, me kāna meaʻai, nā calorie, a pehea e hoʻohui ai i kāu papaʻai.

Ke kaena nei i kahi ʻano pilikino pono

Nui ka momona o Tureke. ʻElua mau ʻāpana mānoanoa (84 gram) o ka turkey i loaʻa ():

• Kalepona: 117
• Kumuʻiʻo: 24 gram
• Momona: 2 gram
• Kāpena: 0 gram
• Niacin (wikamina B3): 61% o ka Daily Value (DV)
• ʻO ka Vitamin B6: 49% o ka DV
• ʻO Vitamin B12: 29% o ka DV
• Selenium: 46% o ka DV
• Kiniki: 12% o ka DV
• Sodium: 26% o ka DV
• Phosphorous: 28% o ka DV
• Kolina: 12% o ka DV
• Makanekiuma: 6% o ka DV
• Pālima: 4% o ka DV

Pili nā huaora i loko o ka turkey i ka ʻoki. ʻO kahi laʻana, ʻo kaʻiʻo ʻeleʻele, i loaʻa i nā mākala hana e like me nā wāwae a ʻūhā paha, ʻoi aku ka momona a me nā calorie ma mua o kaʻiʻo keʻokeʻo - akā ʻo ka ʻiʻo keʻokeʻo i loko o ka protein (,).

Eia kekahi, kiʻekiʻe ka momona o ka turkey i ka momona. ʻO kēia ka ʻoki ʻana me ka ʻili ma luna o ka nui o nā calories a me nā momona ma mua o nā ʻoki ʻole o ka ʻili.

ʻO kahi laʻana, 3.5 auneke (100 mau kalima) o ka kuhukukū me nā ʻili he 169 calories a me 5.5 mau momona o ka momona, ʻoiai ka nui like me ka ʻole o ka ʻili he 139 mau calorie a me 2 wale nō mau momona o ka momona ().

E hoʻomanaʻo i ka ʻokoʻa o ka calorie he liʻiliʻi. He aha hou aʻe, hiki i ka momona ke kōkua iā ʻoe e piha ma hope o ka ʻai ʻana ().

Nui ʻo Turkey i ka protein a me kahi kumu maikaʻi loa o nā wikamina a me nā minelala, ʻoi loa hoʻi nā huaora B. ʻOi aku ka liʻiliʻi o nā kaho a me ka momona o ka momona ma mua o ka ʻili.

Nā pono olakino hiki

He mau pono olakino hiki paha iā Turkey.

Kumu ola o ka protein

ʻO Turkey kahi meaʻai momona-protein.

He mea nui ka protein no ka ulu a me ka mālama ʻana o nā mākala.Hāʻawi ia i ke ʻano i nā hunaola a kōkua i ka lawe i nā meaʻai a puni kou kino (,).

Hoʻohui ʻia, hiki i kahi papaʻai protein kiʻekiʻe ke kākoʻo i ka pohō kaumaha ma o ka hāpai ʻana i nā manaʻo o ka piha (,).

ʻElua wale nō ʻoki mānoanoa (84 mauʻu) o ka ʻūlū pipi i 24 gram o ka protein - he 48% o ka DV ().

ʻO ka mea hou aku, he olakino koho paha ka turkey i ka ʻiʻo ʻulaʻula, ʻoiai e pili ana kekahi mau noiʻi nānā ʻana i ka ʻulaʻula i kahi piʻi nui o ka maʻi ʻaʻai kolona a me nā maʻi puʻuwai (,,).

Eia naʻe, koi kekahi mau noiʻi ʻē aʻe i ka ʻai i hana ʻia - ʻaʻole ʻiʻo ʻulaʻula iā ia iho - he hopena maikaʻi ʻole i ke olakino (,,).

Hoʻoili ʻia me nā huaora B

ʻO kaʻiʻo Turkey kahi kumu waiwai nui o nā huaora B, me B3 (niacin), B6 ​​(pyridoxine), a me B12 (cobalamin).

ʻElua mau mānoanoa mānoanoa (84 gram) o ka ʻūpō pekukū 61% o ka DV no ka huaʻai B3, 49% no ka wikamina B6, a me 29% no ka huaʻai B12 ().

Nui nā pono o kēia mau huaʻai B:

• Wikamina B3 (niacin). He mea nui kēia wikamina no ka hana ikehu pono a me ke kamaʻilio ʻana o ka pūnaewele ().
• ʻO Vitamin B6 (pyridoxine). Kākoʻo kēia huaola i ka hoʻokumu ʻana o ka amino acid a kōkua i ka hana ʻana i nā neurotransmitters (16).
• ʻO Vitamin B12. He mea nui ka B12 no ka hana ʻana i ka DNA a me ke kūkulu ʻana i nā hunaola ʻulaʻula ().

Eia kekahi, ʻo turkey kahi kumu maikaʻi o folate a me nā wikamina B1 (thiamine) a me B2 (riboflavin) ().

Kumu waiwai o nā minelala

Kau ʻia ʻo Turkey me ka selenium, zinc, a me ka phosphorus.

Kōkua ʻo Selenium i kou kino e hana i nā homone thyroid, ka mea e hoʻoponopono ai i kāu metabolism a me ka helu ulu (,).

ʻO ka Zinc kahi mineral pono nui e pono ai no nā ʻano hana like ʻole o ke kino, e like me ka hōʻike ʻana o ka gen, synthesi protein, a me nā hopena enzyme (, 20).

ʻO ka hope, he mea nui ka phosphore i ke olakino iwi ().

Hoʻohui ʻia, hāʻawi ka turkey i nā nui o ka magnesium a me ka potassium.

ʻO Turkey kahi kumu waiwai nui o nā protein kiʻekiʻe, a me nā huaʻai B he nui a me nā minela he nui.

Hiki ke kiʻekiʻe i ka sodium ka nui o nā ʻano hana

ʻOiai he nui nā pono o kēia ʻiʻo, he mea nui e kaupalena i nā huahana turkey i hana ʻia, no ka mea hiki ke hoʻouka ʻia kēia mau mea me ka paʻakai.

ʻO nā ʻano hana like ʻole, e like me ka turkey ham, nā sausages, a me nā nuggets, e mālama paha i ka nui o ka paʻakai. Hoʻohui pinepine ʻia ʻo Sodium ma ke ʻano he preservative a mea ʻono hoʻonui ().

Hōʻike ka noiʻi i ka ʻai ʻana i ka paʻakai ʻoi aku ka hoʻonui i kou makaʻi o ka maʻi ʻaʻai ʻōpū. ʻO ka ʻokoʻa, ʻo ka hōʻoki ʻana i kāu lawe paʻakai hiki ke hoʻemi i ke kiʻekiʻe o ke koko (,).

Hoʻopaʻa ʻia kekahi mau huahana turkey e like me salami a me pastrami a hiki i 75% o ka DV no ka sodium ma nā 3.5 auneke (100 gram). ʻO ka ʻāpana like o ka sausage turkey e hoʻolako ana ma luna o 60% o ka DV (,,).

I ka hoʻohālikelike ʻana, 3.5 auneke (100 kalama) o ka unprocessed, kuke kuke kuke hāʻawi wale 31% o ka DV no ka paʻakai ().

No laila, e hoʻohaʻahaʻa i kāu lawe paʻakai, koho i ka turkey i hana ʻole ʻia ma luna o nā ʻano hana.

Hoʻopili pinepine nā huahana turkey i hana ʻia i ka nui o ka paʻakai. I mea e hōʻalo ai i ka manaʻo nui, koho i ka turuki i unuhi ʻole ʻia.

Pehea e hoʻohui ai i kāu papaʻai

Hiki iā ʻoe ke hoʻokomo i ka turkey i kāu papaʻai i nā ʻano pau ʻole.

Hiki ke kūʻai ʻia mai ka pākiko hou a paʻa paha i ka makahiki holoʻokoʻa mai kāu hale kūʻai a kūloko a me kahi hale kūʻai ʻoka paha.

Hoʻomoʻa pinepine ʻia kēia ʻiʻo i ka umu akā hiki ke hoʻomoʻa lohi ʻia me ka hoʻohana ʻana i ka mea hoʻomoʻa lohi a i ʻole ipu ipuhao a palupalu.

Hiki iā ʻoe ke hoʻohui iā ia i nā ipu aʻe:

• Nā palaoa. Hoʻohui wela a anuanu paha i nā salakeke ma ke ʻano he protein hoʻonui maikaʻi.
• Kālika. Hiki ke hoʻohana ʻia ʻo Tureke ma kahi o ka moa i nā curries.
• ʻO Casseroles. Hana maikaʻi kēia iʻa i nā casseroles.
• Kopa ʻAʻole maikaʻi kaʻiʻo kalakeke i nā soups, akā hiki iā ʻoe ke hana i kāu waihona ponoʻī mai nā iwi kūmū.
• ʻAukele. Hoʻohui me kāu mau punahele punahele a pālahalaha, e like me ka letus, ke kōmato, ka mākeke a i ʻole ka pesto.
• ʻO Burgers. Hiki ke kāwili ʻia ka kuhukukū honua me ka ukana a i ʻole ka palaoa i mea e pā ai nā burger.

Hiki ke kūʻai ʻia aku hoʻi ʻo Turkey no ka ʻeli ʻia a hoʻohana ʻia e pani i ka pipi o ka lepo i loko o nā pā e like me spaghetti Bolognese a i ʻole pie hale.

E like me ka mea i ʻōlelo ʻia ma luna, ʻoi aku ka maikaʻi o ka palena ʻana i kāu lawe ʻana i nā huahana turkey i hana ʻia, e like me nā sausages a me ka ʻiʻo sanwī.

Maikaʻi loa ʻo Tureke a hiki ke hoʻohui ʻia i nā kopa, nā sāleta, a me nā casseroles. Hoʻololi hou ia no ka pipi o ka ʻāina.

Ke laina lalo

ʻO Turkey kahi ʻiʻo i makemake nui ʻia e kaena i nā protein kiʻekiʻe, nā huaʻai B, selenium, zinc, a me ka phosphorus.

Kākoʻo paha ia i nā ʻano ʻokoʻa o ke olakino, me ka ulu ʻana o ka mākala a me ka mālama ʻana, ma muli o ka lako o nā meaʻai.

Eia naʻe, ʻoi aku ka maikaʻi o ka hōʻole i nā ʻano hana, no ka mea, kiʻekiʻe kēia i ka paʻakai.

Hiki iā ʻoe ke hoʻopili maʻalahi i kēia ʻiʻo i nā soups, salakeke, nā kurina, a me nā ipu ʻē aʻe he nui.