Turkey Nutrition Chokwadi: The Complete Guide

Kune vanhu vanotarisa kudya kwavo panguva yezororo rekutenda, kuziva kukosha kwekudya kweTurkey kunogona kubatsira kuchengetedza hutano hwekudya?

Kudya zvinovaka muviri uye Bhenefiti

Minimally processed turkey inogona kuve sosi inobatsira yeprotein, mavhitaminzi, uye zvicherwa. Zvisinei, huturu hunogadzirwa hunogona kuva neshuga yakawanda, mafuta asina kunaka, uye sodium.

udyo

Ruzivo rwekudya kwegumbo reTurkey rakakangwa neganda - 3 ounces - 85g. (US Department of Agriculture. 2018)

• Makorori - 177
• Mafuta - 8.4
• Sodium - 65.4mg
• Carbohydrate - 0 g
• Fiber - 0 g
• Shuga - 0g
• Mapuroteni - 23.7 g

Carbohydrate

• Turkey haina chero makhahydrates.
• Dzimwe nyama dzekudya kwemasikati dzine carbs sezvo turkey inodyiwa, yakabikwa, kana yakaputirwa mumuto une shuga kana kuwedzerwa panguva yekugadzirisa.
• Kusarudza kutsva kunogona kuita mutsauko mukuru mune zvehuga.

mafuta

• Mafuta mazhinji anobva paganda.
• Turkey kazhinji ine zvikamu zvakaenzana zvemafuta akazara, monounsaturated, uye polyunsaturated mafuta.
• Kubvisa ganda uye kubika pasina kuwedzera mafuta kunoderedza huwandu hwehuwandu hwemafuta.

Protein

• Turkey inzvimbo yakanaka kwazvo yeprotein yakakwana, ine magiramu makumi maviri nemana mu24-ounce inoshumira.
• Mazamu akarenda, senge mazamu asina ganda, ane mapuroteni akawanda.

Mavhitamini uye Maminerals

• Inopa vhitamini B12, calcium, folate, iron, magnesium, phosphorus, potassium, uye selenium.
• Nyama yakasviba ine iron yakawanda kudarika nyama chena.

Health Benefits

Inotsigira Muscle Retention

• Sarcopenia, kana kutambisa tsandanyama, kunowanzo tungamira kune utera muvanhu vakura.
• Kuwana mapuroteni akakwana pakudya kwega kwega kwakakosha kune vakura vakura kuchengetedza tsandanyama uye kufamba kwemuviri.
• Turkey inogona kubatsira kusangana nemazano anoratidza kuonda nyama kudyiwa 4-5 nguva pasvondo kuchengetedza hutano hwemhasuru nekuchembera. (Anna Maria Martone, et al., 2017)

Inoderedza Diverticulitis Flare-Ups

Diverticulitis ndiko kuzvimba kwekoloni. Zvokudya zvinokonzera njodzi ye diverticulitis zvinosanganisira:

• Fiber kudya - kunoderedza njodzi.
• Yakagadzirwa nyama tsvuku yekudya - inomutsa njodzi.
• Kudya nyama tsvuku ine mafuta akawanda akawandisa - kunomutsa ngozi.

1. Vatsvakurudzi vakadzidza varume ve253 vane diverticulitis uye vakaona kuti kutsiva imwe yenyama tsvuku nekushumira kwehuku kana hove kunoderedza ngozi ye diverticulitis ne20%. (Yin Cao et al., 2018)
2. Chidzidzo chacho chinogumira ndechekuti kudyiwa kwenyama kwakanyorwa muvarume chete, madyiro acho aitaurwa ega, uye mari yaidyiwa pachikamu chega chega chekudya haina kunyorwa.
3. Inogona kunge iri yekutsiva inobatsira kune chero munhu ari panjodzi ye diverticulitis.

Inodzivirira Anemia

• Turkey inopa kudya kunodiwa nemasero eropa.
• Inopa heme simbi, nyore kunyura panguva yekugaya, kudzivirira iron inoshaya anemia. (National Institutes of Health. 2023)
• Turkey zvakare ine folate uye vhitamini B12, iyo inodiwa mukuumbwa uye kushanda kwakaringana kwemasero matsvuku eropa.
• Kugara turkey kushandiswa kunogona kubatsira kuchengetedza masero eropa ane utano.

Inotsigira Moyo Hutano

• Turkey inzira yakaonda kune dzimwe nyama yakaderera-sodium, kunyanya kana ganda richibviswa uye rakabikwa ritsva.
• Turkey zvakare yakakwirira mune amino acid arginine.
• Arginine inogona kubatsira kuchengeta tsinga dzakavhurika uye dzakasununguka semutangiri we nitric oxide. (Patrick J. Skerrett, 2012)

Allergies

Kusawirirana kwenyama kunogona kuitika chero zera. A turkey allergy inogoneka uye inogona kusanganiswa neallergies kune mamwe marudzi ehuku uye nyama tsvuku. Zviratidzo zvinogona kusanganisira: (American College yeAllergy, Asthma & Immunology. 2019)

• Kudzora
• Diarrhea
• Wheezing
• Kupfupika kwemhepo
• Kudzokorora chikosoro
• Kuzvimba
• Anaphylaxis

Kuchengetedza uye Kuchengetedza

Kugadzirira

• Iyo USDA inokurudzira 1 pondo kumunhu wega wega.
• Izvi zvinoreva kuti mhuri yevashanu inoda 5-pound turkey, boka re12 pa12-pondo. (US Department of Agriculture. 2015)
• Chengetedza nyama itsva mufiriji kusvikira wagadzirira kubika.
• Frozen pre-stuffed turkeys zvakanyorwa ne USDA kana mamiriro ehurumende yekuongorora akagadzirirwa pasi pekuchengetedzwa, kudzorwa mamiriro.
• Bika ma turkeys akaomeswa nechando ega kubva muchando pane kutanga kunyunguduka. (US Department of Agriculture. 2015)

1. Nzira dzakachengeteka dzekunyungudutsa turkey yakaomeswa nechando: mufiriji, mumvura inotonhora, kana microwave oveni.
2. Dzinofanirwa kunyungudutswa kwenguva yakati rebei uchishandisa nhungamiro zvichienderana nehuremu.
3. Inoda kubikwa kusvika mukati mekushisa kwe 165 degrees Fahrenheit.
4. Yakabikwa turkey inoda kuiswa mufiriji mukati memaawa 1-2 mushure mekubika uye kushandiswa mukati memazuva 3-4.
5. Zvisaririra zveTurkey zvakachengetwa mufiriji zvinofanira kudyiwa mukati memwedzi 2-6.

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Kudya Zvakanaka Kuti Unzwe Zvirinani

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References

US Department of Agriculture. FoodData pakati. (2018). Turkey, makirasi ose, gumbo, nyama uye ganda, yakabikwa, yakagochwa.

Martone, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Exercise uye Protein Intake: A Synergistic Nzira yekurwisa Sarcopenia. BioMed research international, 2017, 2672435. doi.org/10.1155/2017/2672435

Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). Kudya nyama uye njodzi ye diverticulitis pakati pevarume. Gut, 67(3), 466–472. doi.org/10.1136/gutjnl-2016-313082

National Institutes of Health, Hofisi yeDietary Supplements. (2023). Simbi: Gwaro Rechokwadi reVashandi Vehutano.

Skerrett PJ. Harvard Health Publishing, Harvard Medical School. (2012). Turkey: Hwaro Hutano Hwekudya Kwezororo.

American College yeAllergy, Asthma & Immunology. (2019). Kusawirirana nenyama.

US Department of Agriculture. (2015). Ngatitaurei neTurkey - Gwaro reVatengi reKugocha Zvakachengeteka muTurkey.