Maorikiti muTurkey uye Mufaro Wehutano Hwayo
Vakawanda dieters vanofunga nezvehuturuki sezvokudya zvine ushamwari. Uye zvinogona kuva. Makori muTurkey anowanzoperera kana ukasarudza chikamu chakaonda chebhiri. Asi pasi turkey makorikori zvakaoma kutarisa uye mafuta uye makori muTurkey burgers zvinogona kuva zvakaoma kuverenga.
Maorikiti muTurkey Nyama Yakachena uye Nyama Dema
| Turkey Breast Nutrition Facts | |
|---|---|
| Kushumira Kukura 4 oz. boneless, skinless turkey mazamu (114 g) | |
| Per Serving | % Daily Value * |
| Maoriro 167 | |
| Maoriro anobva kuFat 18 | |
| Total Fat 2g | |
| Saturated Fat 1g | |
| Polyunsaturated Fat 1g | |
| Monounsaturated Fat 1g | |
| Cholesterol 91mg | 30% |
| Sodium 235mg | 5% |
| Potassium 282mg | 6% |
| Carbohydrates 0g | 0% |
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Maproteni 34g | |
| Vitamini A 0% · Vitamin C 0% | |
| Vitamini B6 70% · Vitamin D 2% | |
| Calcium 1% · Iron 4% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Kungofanana nehuku dzekudya, hutanda hunoti mazamu mapeprotein, e-carb-food. Asi chikafu ichi chinogona kuwedzera kuwedzera kwako sodiamu kwezuva, zvichienderana neuturuki waunosarudza. Mamwe mavara ezvokudya zvemasikati , semuenzaniso, akareba mune sodium
Izvozvo zvinokonzerwa nehuturuki yakakangwa zvinotaridzirwa nemhando yemhuka yaunodya uye nzira yekugadzirira inoshandiswa kubika shiri. Maererano neDADA, kune magiramu mashanu emafuta uye 147 makorikori mune imwe chete yemhuka yakakangwa yakasviba . Asi kana ukasarudza chichena chemuviri wenyama , iwe unongodya 125 makoriki uye pasi pe2 gramu emafuta. Kushanda kamwechete kwehutu kune maoriki matatu kana chikamu icho chinenge chiyero chechikwata chemakadhi.
Unosarudza kuchengeta ganda paTkey? Zvinosuruvarisa, iwe unowedzera zvinenge zana zana asi zvichida zvakawanda. Maererano neA USDA, kushanda kamwechete kweganda (1 ounce) kunopa 115 makorikori uye kupfuura 11 gramu emafuta.
Asi, hongu, hakuna munhu anodya turkey khungu yakasvibirira. Saka kana uri kuverenga nhamba yose yehutalk calorie iwe uchadya, iwewo unoda kubhadharira bhotela uye pani zvinokambaira zvinowanzoputika pamusoro pebhiri panguva yekubika.
Maoriro muGround Turkey
Nhamba ye makoriyumu ari pasi pasi inogona kuva yakaoma kunzwisisa.
Kungofanana nenyuchi, kune marudzi akasiyana akasiyana-siyana emafuta. Mafuta ari muvhu anobva kunzvimbo anogona kuuya kubva pawedzerwa ganda kana nyama yakasviba.
Jennie-O inzvimbo yakakurumbira yevhu inotama. Maorikiti ari mumitambo anosiyana sezvinoratidzwa pasi apa:
- Ground Turkey : 220 makorikori uye 17 gm emafuta pa 112-gramu anoshumira
- Lean Ground Turkey : 170 makorikori uye 8 magamu emafuta pa 112-gramu anoshumira
- Zvimwe Zvimwe Zvisingaregi Turkey Utano : 120 makorikori uye 1.5 gramu emafuta pa 112-gramu inoshumira
Nemhaka yokuti kune kusiyana kwakawanda pakati pekoriyamu yakawanda yemhando dzakasiyana dzevhu inotangira, zvakakosha kutarisa bhokisi rekudya pane chigadzirwa chaunotenga, zvisinei kuti iwe unotenga chipi. Hazvigadziri kutora kuti pasi inotya ichave yakaderera mumakoriki kana kuti pasi muhutano.
Calories muTurkey Burgers
Kana iwe ukarayira muTurkey burger pane imwe resitorendi, koriori uye mahesera ekuverengera zvingave zvisingabviri kugadzirisa kunze kwekuti zvinoratidzwa mumenyu. Asi vakachenjera dieters havafaniri kumbofungidzira kuti huturuki burger makorikori akaderera kana kuti turkey burger inonyanya kuderera mumakoriyori kupfuura mhuka yepamusoro yegungwa.
Apo turkey burgers yakavhenganiswa, vazhinji vafudzi vanoshandisa mafuta akakwirira pasi turkey nokuti inonaka kune zviri nani, yakanyorova uye zviri nyore kudya.
Zvadaro, zvimwe zvinoshandiswa zvakadai sedu kana kubika mafuta zvinogona kuwedzerwa izvo zvinowedzera mafuta. Pakupedzisira, zvipi nezvipi kana kupararira zvakasimbiswa ku bun zvinogona kuwedzera mazana emakori. Mugumisiro? Hazviitiki kune yako turkey burger kusvika mazana 500 makoriki kana kupfuura.
Iwe unogona, zvisinei, iwe ugozvipa yako pasi-caloriyo turkey burgers kumba. Ingova nechokwadi chekushandisa pasi hutano bundu uye kuwedzera unyoro nekubatanidza zvigadzirwa zvinonaka zvakadai seonikisi, miriwo, uye kunyange mazai evha.
Health Benefits
Turkey ndiyo yakanaka inopa utano hwakanaka hweprotein , saka yakachenjera kuichengetedza muzvokudya zvako. Asi kana uri kuedza kuderedza uremu, unofanira kusarudza nyama yako zvakanyatsonaka.
Iyo yakanakisisa turkey iwe ichave yakakwirira mumapuroteni, asi yakaderera mumafuta uye makoriyori.
Chidimbu chehutu chinonzi phosphorus uye vitamini B12. Ichowo chinyorwa chakanakisisa cheniacin, vitamini B6, uye selenium.
Kusarudza nekuchengetedza Turkey
Kana uri kuedza kusarudza yose turkey yekudya kukuru kwemhuri, iwe unoda kuwana shiri huru yakakwana yekupa vose vese vaeni uye kupa zvasara. Kune mhuri yevana vanodya utano, shandisa shiri inenge mapaundi masere. Kune vanhu vana vakuru nevana vana, funga kuwana shiri inenge anenge mapaundi gumi. Une hombe huru here? Vagadziri vanokurudzira kuti uwane 24-mapaundi ekutakura kweboka regumi nevaviri.
Fresh turkeys dzakagadzirira kugadzirira, asi kana iwe ukatenga kutengesa kwechando iwe uchada kubvumira mazuva mashoma kuti asvike mufiriji. Rega zuva rimwe kune mapaundi mana ehutu.
Mushure mekunge kudya kwekudya kwako kwakwana, hutende hwakasara hunofanira kunge huri firiji. Muzhinji, zvakasara zvinoramba zvichitsva kwemazuva maviri mufiriji asi zvinogona kunge zvakanyungudzwa kwemwedzi mitatu.
Nzira Dzakanaka Kuti Ufarire Turkey
Vanodya vakawanda vanoshandisa huru yekutengesa kudya sechikonzero chekuita. Asi kune nzira dzekudzivisa kudya. Kana iwe uchida kudya guru guru rekudya pamabiko emitambo, shandisa mazano mashomanana akachenjera kuti unakidzwe kudya usina kudya mafuta nemaori.
- Idya nyama imwechete yekushanda (ukuru hwechindwe chako kana mapeji emakadhi)
- Bvisa ganda
- Sarudza nyama yakachena kubva pazamu
- Dzoka bhotela paunenge uchicheka. Mamwe mafuta anodiwa kuchengetedza shiri yako inonhuwa, asi iwe unogona kushandisa mafuta mashoma uye uchiri kuwana kudya kunonaka.
Turkey Recipes
Une zvishoma zvasara? Shandisa mapeji aya kuti uise huwandu hwekushandisa kwako zvakanaka.