igalikuni

Incazelo

Ososayensi bathi ukudla ukudla okunama-protein amaningi, okuhlanganisa nenyama ye-turkey, kungakusiza ukuthi uzizwe ugcwele ngokuhamba kwesikhathi. Ngaphezu kwalokho, amaprotheni ahlinzeka ngobuningi bemisipha evamile futhi azinzisa amazinga e-insulin ngemva kokudla. Amantongomane, izinhlanzi, amaqanda, imikhiqizo yobisi kanye nemifino nakho kungumthombo wamaprotheni.

Yize iqiniso lokuthi ibele le-turkey liqukethe amafutha amancane namakhalori kunezinye izingxenye zesidumbu, kungumbono oyiphutha wokuthi le nyama inempilo. Isibonelo, i-hamburger ye-turkey cutlet ingase ibe namafutha agcwele njenge-hamburger yenkomo, kuye ngokuthi ingakanani inyama emnyama efakwe enyameni ye-turkey.

Ngokuya ngocwaningo oluningi, inyama ye-turkey iqukethe i-mineral selenium, okuthi uma ifakwa ngokwanele, ingasiza ekwehliseni ubungozi bokuba nomdlavuza wobala, kanye ne-prostate, i-lung, i-bladder, i-esophagus kanye nomdlavuza wesisu.

Ochwepheshe bezokudla batusa ukunciphisa ukusetshenziswa kwenyama ye-turkey ngendlela yemikhiqizo yenyama eqediwe, ngoba imikhiqizo enjalo ingaba nenani elikhulu likasawoti kanye nama-preservatives. Khumbula ukuthi ukudla ukudla okunosawoti omningi kungandisa ingozi yokukhuluphala ngokweqile, izifo zenhliziyo, okuhlanganisa umfutho wegazi ophakeme, nomdlavuza.

Ukubunjwa

Ukwakheka kwenyama ebalulekile ye-turkey fillet kanje:

• Ama-fatty acids anele;
• Amanzi;
• I-Cholesterol;
• Umlotha;
• Amaminerali - I-Sodium (90 mg), i-Potassium (210 mg), i-Phosphorus (200 mg), iCalcium (12 mg), iZinc (2.45 mg), iMagnesium (19 mg), i-Iron (1.4 mg), iCopper (85 mcg), I-Manganese (14 mcg).
• Amavithamini PP, A, iqembu B (B6, B2, B12), E;

• Inani lekhalori 201kcal
• Inani lamandla lomkhiqizo (isilinganiso samaprotheni, amafutha, ama-carbohydrate):
• Amaprotheni: 13.29g. (∼ 53.16 kcal)
• Amafutha: 15.96g. (∼ 143.64 kcal)
• Amakhabhohayidrethi: 0g. (∼ 0 kcal)

Indlela ukukhetha

Ukukhetha i-turkey fillet enhle kulula:

Kukhula kangcono. Kukholakala ukuthi izinyoni ezinkudlwana zinenyama engcono kakhulu.
Ukuthinta nokuqonda. Uma ucindezela ebusweni be-turkey fillet entsha ngesikhathi sokuthenga, i-dent yomunwe izobuyela ngokushesha esimeni sayo sokuqala.

Izindaba zombala. Inyama entsha ene-fillet kufanele ibe pinki ethambile, ngaphandle kwamabhuleki egazi elimnyama noma imibala engeyona eyemvelo yenyama - eluhlaza okwesibhakabhaka noma eluhlaza.
Iphunga. Inyama entsha cishe ayinuki. Uma uzwa iphunga elinamandla, beka le fillet eceleni.

Izinzuzo zenyama ye-turkey

Ukwakhiwa kwenyama ye-turkey kuqukethe amafutha amancane kakhulu. Ngokuphathelene nokuncika, ukwakheka kweveal kuphela okungaqhathaniswa nakho. Ngenxa yokuqukethwe kwayo okunamafutha amancane, ukwakheka kwe-turkey kuqukethe i-cholesterol encane kakhulu - engekho ngaphezu kwama-75 mg kuwo wonke amagremu wenyama ayi-100. Lesi yisibalo esincane kakhulu. Ngakho-ke, inyama ye-turkey iyindlela enhle kubantu abane-atherosclerosis nokukhuluphala ngokweqile.

Inani elifanayo eliphansi lamafutha lenza ukwakheka kwenyama ye-turkey uhlobo lwenyama olucoleka kalula: amaprotheni akuyo amuncwa ngama-95%, adlula leli nani lenyama kanogwaja nenyama yenkukhu. Ngesizathu esifanayo, inyama ye-turkey iholela kumuzwa wokugcwala ngokushesha okukhulu - kunzima ukudla okuningi.

Izici ezizuzisayo ze-turkey futhi kungenxa yokuthi enye ye-turkey inyama iqukethe ukugcwala okuphelele kwansuku zonke kwama-omega-3 unsaturated fatty acids, avuselela inhliziyo futhi akhulise ukusebenza kobuchopho.

Njengezinye izinhlobo zenyama, ukwakheka kwenyama ye-turkey kuqukethe amavithamini B, amavithamini A no-K, futhi ngaphandle kwawo - i-magnesium, i-calcium, i-phosphorus, i-potassium nezinye izinto zokulandela umkhondo ezidingekayo ekusebenzeni okujwayelekile kwezinhlelo eziningi zomzimba. Ngakho-ke, amavithamini e-B, ayingxenye yokwakhiwa kwamakhemikhali e-turkey, enza izinqubo ze-metabolic emzimbeni, i-calcium iyadingeka ukugcina uhlelo lwe-musculoskeletal kanye nesistimu yezinzwa lisesimweni esijwayelekile, futhi uvithamini K uqinisa imithambo yegazi.

Ngendlela, inzuzo ye-turkey ukuthi iqukethe inani elifanayo le-phosphorus elidingekayo ekwakheni amathambo nokugcina amalunga esimweni esinempilo njengezinhlanzi, ngakho-ke okuningi kunezinye izinhlobo zenyama. Futhi impahla eyodwa ewusizo yenyama ye-turkey: le nyama ayibangeli ukungezwani komzimba. Inganikwa izingane, abesifazane abakhulelwe kanye neziguli ezilulama ekuguleni, kanye nalabo abathole izifundo ezinamandla zamakhemikhali: konke ukwakheka kweTurkey kuzohlinzeka ngamaprotheni adingekayo nezinto eziphilayo ezisebenzayo, futhi ngeke kubangele imiphumela emibi noma ngubani.

Kulimaza

Inyama yaseTurkey, futhi ikakhulukazi i-fillet yayo, ayinakho ukuphikisana okufanele isetshenziswe, uma isha futhi isezingeni eliphakeme.

Kodwa-ke, kubantu abane-gout nesifo sezinso, okuqukethwe kwamaprotheni aphezulu we-turkey fillets kungaba yingozi, ngakho-ke kufanele ubeke umkhawulo ekudleni kwakho. Futhi, lolu hlobo lwenyama ye-turkey luqukethe ubuningi be-sodium, ngakho-ke izazi zokudla azincomi ukuthi iziguli ezinegazi elinosawoti inyama ngesikhathi sokupheka.

Nambitha izimfanelo

I-turkey idume ngokunambitheka kwayo okuntekenteke, lokhu ngeke kususwe kuyo. Izimpiko nesifuba kunenyama enoshukela futhi yomile kancane, ngoba cishe ayinamafutha ngokuphelele. Isigubhu nethanga kungokwenyama ebomvu, ngoba umthwalo kule ngxenye ngesikhathi sokuphila mkhulu kakhulu. Ifana nje nethenda, kepha yomile kancane.

Inyama ithengiswa ibanda futhi iqandiswe. Uma izinkukhu zifriziwe ezimbonini, impilo yazo eshalofini ekule fomu ingunyaka owodwa, kuyilapho kungavunyelwe ukukhipha futhi uphinde ufrize umkhiqizo.

Ukukhetha i-turkey etafuleni, udinga ukunquma ngohlobo lwenyama. Namuhla lapho usuthengisa ungathola hhayi kuphela izidumbu eziphelele, kepha futhi namabele, amaphiko, amathanga, izigubhu nezinye izingxenye ngokuhlukile. Inyama kufanele ibe lula, iqine, ibe manzi, ingabi nephunga langaphandle namabala. Unganquma okusha ngokucindezela umunwe wakho esidunjini - uma umgodi ubuyela ngokushesha esimweni sawo, umkhiqizo ungathathwa. Uma i-dimple isala, kungcono ukwenqabe ukuthengwa.

Inyama yaseTurkey ekuphekeni

Inyama ithole ukuthandwa okubanzi hhayi nje ngenxa yezinzuzo zayo ezingenakuphikwa, kodwa futhi ngenxa yokunambitheka kwayo okuhle kakhulu. Ingabiliswa, iyisitshulu, ithosiwe, ibhakwe, ifakwe umusi, ibiwe, noma ngaphezulu komlilo ovulekile. Kuhamba kahle ngokusanhlamvu, i-pasta nemifino, isoso ekhilimu newayini elimhlophe.

Amapayipi amnandi, amasoseji nokudla okusemathinini kwenziwa ngawo. Inani layo elihlukile nezimfanelo zalo ezinhle likuvumela ukuthi lisetshenziswe njengokudla kokuqala kokuncoma kumenyu yezingane.

Ama-gourmets avela e-UK afaka isidumbu ngamakhowe nama-chestnut, futhi anikwa ne-currant noma i-gooseberry jelly. Ukugcwalisa inyoni enamawolintshi kuyathandwa e-Italy, kanti eMelika kubhekwa njengesidlo sendabuko sikaKhisimusi kanye nesisekelo semenyu yokubonga. Kwakungalesi sikhathi e-United States lapho kutshalwa khona isidumbu esisodwa ngonyaka kumhlali ngamunye. Ngendlela, isidumbu esikhulu kunazo zonke sabhakwa emuva ngo-1989. Isisindo sakhe esibhakiwe sasingu-39.09 kilograms.

I-Turkey ku-soy sauce - iresiphi

Izithako

• I-600 g (i-fillet) turkey
• 1 PC. isaqathe
• 4 tbsp soy isoso
• 1 PC. isibani
• amanzi
• amafutha yemifino

Ukupheka kanjani

1. Hlanza i-turkey fillet, yomile, uthathe izingcezu eziphakathi nendawo ezilingana no-3-4 cm ngosayizi.
2. Cwecwa izaqathe no-anyanisi, usike izaqathe zibe yimicircle emincane noma ama-cubes, bese usika u-anyanisi ube izindandatho noma ama-cubes amancane.
3. Sishisa uwoyela wemifino epanini lokuthosa, engeza inyama ye-turkey, gazinga ngokushisa okukhulu kuze kube nsundu kancane, uvuse ngezikhathi ezithile.
4. Nciphisa ukushisa, engeza u-anyanisi kanye nezaqathe ku-turkey, ugovuze bese ubila kuze kube yilapho imifino ithambile eminye imizuzu eyi-10.
5. Chaza isosi yesoya engilazini yamanzi afudumele, engeza epanini ne-turkey ngemifino, ugovuze, umboze bese ubamba imizuzu engama-20 ngokushisa okuncane, uvuselele ngezikhathi ezithile, ungeze amanzi uma abila ngokuphelele.
6. Khonza i-turkey nge-soy sauce eshisayo nganoma yisiphi isidlo esiseceleni ukunambitha.

Jabulela ukudla kwakho!