nkhukundembo

Kufotokozera

Asayansi amanena kuti kudya zakudya zokhala ndi mapuloteni ambiri, kuphatikizapo nyama ya Turkey, kungakuthandizeni kuti mukhale okhutira pakapita nthawi. Kuphatikiza apo, mapuloteni amapereka minofu yokhazikika ndikukhazikika kwa insulin mukatha kudya. Mtedza, nsomba, mazira, mkaka ndi nyemba zilinso ndi mapuloteni.

Ngakhale kuti chifuwa cha Turkey chili ndi mafuta ochepa komanso ma calories kusiyana ndi mbali zina za nyama, ndizolakwika kuti nyamayi ndi yathanzi. Mwachitsanzo, hamburger ya Turkey cutlet ikhoza kukhala ndi mafuta ochuluka ngati hamburger ya ng'ombe, malingana ndi kuchuluka kwa nyama yakuda yomwe ili mu nyama ya Turkey.

Malinga ndi maphunziro angapo, nyama ya Turkey ili ndi mchere wa selenium, womwe, ukamwedwa mokwanira, ungathandize kuchepetsa chiopsezo chokhala ndi khansa yapakhungu, komanso khansa ya prostate, mapapo, chikhodzodzo, kum'mero ​​ndi m'mimba.

Nutritionists amalimbikitsa kuchepetsa kugwiritsa ntchito nyama ya Turkey ngati nyama yomaliza, chifukwa zinthu zoterezi zimatha kukhala ndi mchere wambiri komanso zoteteza. Kumbukirani kuti kudya zakudya zokhala ndi mchere wambiri kumatha kuwonjezera chiopsezo cha kunenepa kwambiri, matenda amtima, matenda oopsa, ndi khansa.

zikuchokera

Kapangidwe ka nyama yamtengo wapatali ya turkey fillet ndi motere:

• Mafuta odzaza mafuta;
• Madzi;
• Cholesterol;
• Phulusa;
• Maminolo - Sodium (90 mg), potaziyamu (210 mg), phosphorous (200 mg), calcium (12 mg), zinc (2.45 mg), magnesium (19 mg), iron (1.4 mg), mkuwa (85 mcg), Manganese (14 mcg).
• Mavitamini PP, A, gulu B (B6, B2, B12), E;

• Zopatsa mphamvu 201 kcal
• Mphamvu yamagetsi yamagetsi (kuchuluka kwa mapuloteni, mafuta, chakudya):
• Mapuloteni: 13.29g. (∼ 53.16 kcal)
• Mafuta: 15.96g. (∼ 143.64 kcal) Chingwe
• Zakudya: 0g. (∼ 0 kcal)

Momwe mungasankhire

Kusankha fillet yabwino ya turkey ndikosavuta:

Zokulirapo ndizabwinoko. Amakhulupirira kuti mbalame zazikulu zimakhala ndi nyama yabwino kwambiri.
Kukhudza ndi kumvetsetsa. Mukakankhira pamwamba pa turkey fillet mukamagula, chala chala chimabwereranso momwe chimakhalira.

Nkhani zamitundu. Nyama yatsopano ya fillet iyenera kukhala yofewa pinki, yopanda magazi akuda kapena mitundu yosakhala yachilengedwe ya nyama - yabuluu kapena yobiriwira.
Aroma. Nyama yatsopano siinunkhiza. Ngati mukumva fungo lamphamvu, ikani fillet iyi pambali.

Ubwino wa nyama ya Turkey

The zikuchokera Turkey nyama muli ochepa mafuta. Pankhani yowonda, mawonekedwe a nyama yamwana wang'ombe okha ndi omwe angafanane nawo. Chifukwa chokhala ndi mafuta ochepa, kapangidwe ka Turkey kamakhala ndi mafuta ochepa kwambiri - osapitilira 75 mg pa magalamu 100 aliwonse a nyama. Ichi ndi chithunzi chochepa kwambiri. Chifukwa chake, nyama ya Turkey ndi chisankho chabwino kwa anthu omwe ali ndi atherosulinosis komanso kunenepa kwambiri.

Mafuta ochepa omwewo amapangitsa kuti nyama ya Turkey ikhale mtundu wosavuta kugayidwa wa nyama: mapuloteni omwe ali mmenemo amatengedwa ndi 95%, omwe amaposa mtengo wa kalulu ndi nkhuku. Pazifukwa zomwezo, nyama ya Turkey imapangitsa kuti munthu amve kukhuta mwachangu - ndizovuta kudya kwambiri.

Ubwino wa nyama ya Turkey ndi chifukwa chakuti nyama imodzi ya Turkey imakhala ndi tsiku lililonse la omega-3 unsaturated mafuta acids, omwe amalimbikitsa mtima ndikuwonjezera ntchito za ubongo.

Mofanana ndi nyama yamtundu wina, nyama ya Turkey imakhala ndi mavitamini a B, mavitamini A ndi K, ndipo pambali pawo - magnesium, calcium, phosphorous, potaziyamu ndi zinthu zina zofunika kuti zigwire ntchito bwino m'magulu ambiri. Chifukwa chake, mavitamini a B, omwe ndi gawo la mankhwala a Turkey, amasintha kagayidwe kachakudya m'thupi, calcium ndiyofunikira kuti thupi liziyenda bwino komanso dongosolo lamanjenje, ndipo vitamini K imalimbitsa mitsempha yamagazi.

Mwa njira, phindu la Turkey ndikuti lili ndi phosphorous yofanana yomwe imafunikira pakumanga mafupa ndikusunga mafupa kukhala athanzi monga nsomba, motero kuposa mitundu ina ya nyama. Ndipo chinthu chinanso chothandiza cha nyama ya Turkey: nyama iyi siyimayambitsa chifuwa. Iwo akhoza kuperekedwa kwa ana, amayi apakati ndi odwala akuchira matenda, komanso amene adutsa kwambiri maphunziro a mankhwala amphamvu amphamvu: onse zikuchokera Turkey adzapereka zofunika mapuloteni ndi biologically yogwira zinthu, ndipo sizidzachititsa mavuto mu aliyense.

Kuvulaza

Nyama ya Turkey, makamaka fillet yake, ilibe zotsutsana ndi kugwiritsa ntchito, ngati ili yatsopano komanso yapamwamba kwambiri.

Komabe, kwa anthu omwe ali ndi matenda a gout ndi impso, kuchuluka kwa mapuloteni amtundu wa Turkey kumatha kukhala kovulaza, chifukwa chake muyenera kuchepetsa kudya. Komanso, nyama yamtundu wa Turkey ili ndi sodium yambiri, kotero akatswiri a zakudya samalangiza kuti odwala matenda oopsa kwambiri adye nyama yophika.

Makhalidwe akulawa

Turkey ndi yotchuka chifukwa cha kukoma kwake kosakhwima, izi sizingakhoze kuchotsedwa kwa izo. Mapiko ndi chifuwa zimakhala ndi nyama yokoma komanso youma pang'ono, chifukwa imakhala yopanda mafuta. Ng'oma ndi ntchafu ndi nyama yofiira, chifukwa katundu pa gawo ili pa moyo ndi wamkulu kwambiri. Ndiwofewa, koma osauma.

Nyama imagulitsidwa yoziziritsidwa ndi kuzizira. Ngati nkhuku ndizozizira m'mafakitale, nthawi yake ya alumali mu fomu iyi ndi chaka chimodzi, pamene ndizoletsedwa kuziziritsa ndikuzimitsanso mankhwalawo.

Kusankha Turkey patebulo, muyenera kusankha mtundu wa nyama. Masiku ano pogulitsidwa simungapeze mitembo yonse yokha, komanso mabere, mapiko, ntchafu, ndodo ndi mbali zina mosiyana. Nyama iyenera kukhala yopepuka, yolimba, yonyowa, yopanda fungo lachilendo ndi madontho. Mukhoza kudziwa mwatsopano mwa kukanikiza chala chanu pa nyama - ngati dzenje libwerera mwamsanga ku mawonekedwe ake, mankhwalawa akhoza kutengedwa. Ngati dimple ikadalipo, ndi bwino kukana kugula.

Turkey nyama mu kuphika

Nyama yapeza kutchuka kwakukulu osati chifukwa cha ubwino wake wosatsutsika, komanso chifukwa cha kukoma kwake kwakukulu. Ikhoza kuphikidwa, yokazinga, yokazinga, yophika, yowotcha, yokazinga, kapena pamoto wotseguka. Zimayenda bwino ndi chimanga, pasitala ndi ndiwo zamasamba, msuzi wotsekemera ndi vinyo woyera.

Zakudya zokoma, soseji ndi zakudya zamzitini zimapangidwa kuchokera pamenepo. Phindu lake lapadera ndi makhalidwe abwino kwambiri amalola kuti agwiritsidwe ntchito ngati chakudya choyamba chowonjezera pazakudya za ana.

Zakudya zopatsa thanzi zochokera ku UK zimadzaza nyama ndi bowa ndi ma chestnuts, komanso zimaperekedwa ndi currant kapena jamu odzola. Kupaka mbalame ndi malalanje kumakondedwa ku Italy, ndipo ku America kumaonedwa kuti ndi chakudya cha Khrisimasi komanso maziko amenyu ya Thanksgiving. M’nthawi imeneyi ku United States n’kuti mtembo umodzi umalimidwa chaka chilichonse kwa munthu aliyense. Mwa njira, nyama yaikulu kwambiri inaphikidwa mu 1989. Kulemera kwake kunali 39.09 kilogalamu.

Turkey mu msuzi wa soya - Chinsinsi

zosakaniza

• 600 g (fillet) nkhuku
• 1 pc pa. karoti
• 4 tbsp soya msuzi
• 1 pc pa. babu
• madzi
• masamba mafuta

Momwe mungaphike

1. Tsukani fillet ya Turkey, youma, dulani zidutswa zapakatikati za 3-4 cm.
2. Pewani kaloti ndi anyezi, dulani kaloti mu semicircles woonda kapena ma cubes, ndi kuwaza anyezi mu mphete kapena ma cubes ang'onoang'ono.
3. Kutenthetsa mafuta a masamba mu Frying poto, kuwonjezera Turkey nyama, mwachangu pa kutentha kwakukulu mpaka mopepuka bulauni, oyambitsa nthawi zina.
4. Chepetsani kutentha, onjezani anyezi ndi kaloti ku Turkey, yambitsani ndi simmer mpaka masamba akhale ofewa kwa mphindi 10.
5. Sungunulani msuzi wa soya mu kapu ya madzi ofunda, onjezerani poto ndi Turkey ndi masamba, kusonkhezera, kuphimba ndi simmer kwa mphindi 20 pa kutentha kochepa, oyambitsa nthawi zina, kuwonjezera madzi ngati awira kwathunthu.
6. Tumikirani Turkey mu msuzi wa soya wotentha ndi mbale iliyonse kuti mulawe.

Sangalatsidwani ndi chakudya chanu!