Naman Tukiyya - abun da ke ciki, abubuwan kalori, fa'idodi da cutarwar ga jiki

Turkiyya kawai tana da daɗi, amma kuma tana da lafiya. Naman wannan kaji yana da wadataccen bitamin, cikin sauƙin narkewar furotin, micro- da macroelements, da kuma mai mai ƙanshi. Samfurin ya ƙunshi ƙaramin ƙwayar cholesterol kuma ƙarancin adadin kuzari. An ba da shawarar naman Turkiyya a sanya shi cikin abinci ga waɗanda ke son rage kiba da kuma na 'yan wasa. Yana da amfani a ci ba wai nono ko cinyoyin tsuntsu kawai ba, har ma da zuciya, hanta da sauran abubuwa.

Abun ciki da abun cikin kalori

Turkiya abinci ne, mai ƙananan kalori wanda aka ba da shawarar a saka shi cikin abincin maza da mata. Naman kaji, zuciya, hanta da ciki suna da sinadarai masu tarin yawa kuma ana amfani dasu a cikin shirye-shiryen jita-jita don ƙoshin lafiya da ƙoshin lafiya.

Abincin calorie na sabo turkey a cikin 100 g shine 275.8 kcal. Dogaro da hanyar maganin zafin rana da kuma ɓangaren da aka zaɓa na kaji, ƙimar kuzari ya canza kamar haka:

• tafasar turkey - 195 kcal;
• gasa a cikin tanda - 125 kcal;
• don ma'aurata - 84 kcal;
• soyayyen ba tare da mai ba - 165 kcal;
• stewed - 117,8 kcal;
• ciki kaji - 143 kcal;
• hanta - 230 kcal;
• zuciya - 115 kcal;
• kitsen turkey - 900 kcal;
• fata - 387 kcal;
• nono ba tare da / tare da fata ba - 153/215 kcal;
• kafafu (shin) tare da fata - 235,6 kcal;
• cinyoyi tare da fata - 187 kcal;
• fillet - 153 kcal;
• fuka-fuki - 168 kcal.

Nimar abinci mai gina jiki na ɗanyen kaji na 100 g:

• kitsen mai - 22.1 g;
• sunadarai - 19.5 g;
• carbohydrates - 0 g;
• ruwa - 57.4 g;
• fiber na abinci - 0 g;
• ash - 0.9 g

Yanayin BZHU na naman turkey a cikin 100 g shine 1: 1.1: 0, bi da bi. Wani fasalin samfurin shine furotin ɗin da ke ƙunshe cikin jiki yana karɓar jiki kusan 95%. Godiya ga wannan, fillet (dafaffen, gasa, da sauransu), da sauran sassan kaji, sun dace da abinci mai gina jiki kuma ana ba da shawarar ga mutanen da suke son rasa ƙarin fam ba tare da cutar da ƙwayar tsoka ba.

An gabatar da sunadaran turkey a cikin 100 g a cikin hanyar tebur:

Bugu da ƙari, samfurin ya ƙunshi mono-da polyunsaturated fatty acid, kamar omega-3 a cikin adadin 0.15 g, omega-9 - 6.6 g, omega-6 - 3.93 g, linoleic - 3.88 g a cikin 100 g. Naman ya ƙunshi amino acid mara mahimmanci da mawuyacin yanayi.

Abubuwa masu amfani na turkey

Abubuwan fa'idodi masu amfani da naman turkey shine saboda yalwar sinadarai. Amfani da kaji na yau da kullun (fillet, fuka-fuki, nono, dundu, wuya, da sauransu) yana da tasiri mai tasiri a jiki:

1. Halin fata yana inganta.
2. Energyara kuzari, firgita da rauni suna raguwa, rashin hankali ya ɓace.
3. Barci ya daidaita, tsarin jijiya yana da ƙarfi saboda mahimman amino acid ɗin da aka haɗa a cikin samfurin, wanda ya shafi aikin kwakwalwa. Yanayin ya inganta, ya zama da sauƙi mutum ya rabu da damuwa kuma ya huta bayan wahala mai wuya ko motsa jiki.
4. Hakori da kasusuwa sun sami ƙarfi saboda alli da phosphorus da aka haɗa cikin naman turkey.
5. Aikin glandar thyroid da kuma samar da hormones na al'ada. Za a iya cin turkey don hana cutar thyroid.
6. Naman Tuki magani ne na kariya ga raunin fahimta dangane da shekaru.
7. Samfurin yana ƙarfafa garkuwar jiki.
8. Matakin mummunan cholesterol a cikin jini yana raguwa, kuma matakin kyakkyawan cholesterol yana tashi.
9. Aikin pancreas ya inganta
10. Yawan cin naman mara fata yana rage barazanar kamuwa da cutar sankara.
11. Inaarfafawa yana ƙaruwa kuma ana ƙarfafa tsokoki - saboda wannan dalili, samfurin yana da matukar godiya ga athletesan wasa. Godiya ba kawai ga babban abun cikin furotin a cikin abun ba, naman yana taimakawa wajen samar da tsokoki mai ƙarfi kuma yana ƙaruwa ƙwarai, saboda abin da yawan motsa jiki ke ƙaruwa.

Amfani da kaji na yau da kullun yana inganta aikin ɓangaren hanji, yana sauƙar maƙarƙashiya da saurin tafiyar matakai.

Abin lura: ciki da fatar turkey suma suna da tarin ma'adinai masu yawa, amma idan za'a iya cin na farkon yayin cin abinci saboda ƙarancin kalori, to fatar tsuntsun bata da wani amfani a jiki. Kitsen turki yana da gina jiki kuma ana iya amfani dashi wajen girki cikin matsakaici.

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Amfanin hanta kaji

Hantar kaji yana dauke da adadi mai yawa na sunadarai da ma'adanai da bitamin da ake bukata don cikakken aikin jiki. Fa'idodi daga amfani da tsari na samfur cikin matsakaici (100-150 g kowace rana) ana bayyana su kamar haka:

• inganta aikin hematopoiesis, don haka rage haɗarin kamuwa da cutar ƙarancin jini;
• tsarin tsufa yana raguwa;
• sabunta kwayoyin halitta;
• aikin tsarin haihuwa a cikin mata ya inganta;
• ganuwar jijiyoyin jini suna da ƙarfi kuma aikin tsarin garkuwar jiki yana inganta;
• ƙwarewar gani yana ƙaruwa;
• yana ƙarfafa kusoshi da gashi;
• aikin thyroid gland shine yake al'ada.

Samfurin yana dauke da sinadarin nicotinic, wanda galibi ake amfani dashi a magunguna dan magance cututtuka kamar atherosclerosis, lalacewar hanta, pellagra, dss.

Amfanin Lafiya ga Zuciya

Ana amfani da zuciyar turkey a girke kuma tana da kyawawan halaye masu yawa. Doctors bayar da shawarar ciki har da offal (shirya ta kowace hanya banda soya) a cikin abincin mutane:

• wahala daga rikicewar samuwar ƙwayoyin jini da karancin jini;
• da rashin gani sosai;
• 'yan wasa da mutane masu aiki na zahiri;
• tare da rikicewar damuwa;
• tare da ciwo mai gajiya na kullum;
• aiki a mukamai da ke buƙatar haɓaka aikin kwakwalwa (likitoci, malamai, da sauransu).

An ba da shawarar zuciya ta cinye mutane koyaushe waɗanda ke cikin matsi ko damuwa na juyayi.

Turkiyya a matsayin abun menu mai nauyi

Mafi dacewa don rasa nauyi sune filletin turkey da nono, tunda waɗannan ɓangarorin tsuntsaye sune mafi ƙarancin adadin kuzari. Naman Turkawa yana taimakawa kiyaye tsokoki cikin yanayi mai kyau kuma yana shayar da jiki da ma'adanai da bitamin da suka dace don aiki na al'ada.

Abinda aka ba da shawarar yau da kullun na samfurin shine 250-300 g, don asarar nauyi - 150-200 g.

Tare da amfani da naman kaji na yau da kullun, tsarin narkewa ya inganta, saboda abin da metabolism ke hanzarta, kuma ƙarin makamashi ya bayyana a cikin jiki, wanda ke motsa jiki ya zama mai aiki (a yanayin rasa nauyi, zuwa wasanni).

Don aikace-aikacen slimming, yadda ake dafa kaji yana da mahimmanci. Zaɓin da ya fi dacewa shi ne yin burodi a cikin murhu, tafasa, tururi ko a cikin kwanon rufi.

Taimako kaɗan akan lokacin girki:

• dole ne a dafa nono ko fillet na rabin awa;
• cinya ko ƙananan kafa - a cikin awa ɗaya;
• duka gawa - aƙalla awanni uku;
• gasa dukkan tsuntsu (kilogiram 4) na aƙalla awanni biyu da rabi.

Don marinade, ba za ku iya amfani da kirim mai tsami ko mayonnaise ba, ya kamata ku rage kanku ga ruwan lemon, kayan yaji daban-daban, soyayyen miya, ruwan inabi, tafarnuwa, mustard. Zaki iya amfani da zuma kadan.

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Turkey cutar da contraindications

Don hana naman turkey daga haifar da lahani, dole ne ku guji cin shi idan akwai rashin haƙuri na mutum ko rashin lafiyan furotin.

Bugu da kari, akwai takamaiman takamaiman contraindications:

• gout;
• cutar koda.

Yawan yin amfani da samfurin ko take hakkin tallafi na yau da kullun zai shafi lafiyar mutanen da:

• cutar hawan jini;
• kiba (musamman idan ya zo cin kitsen turkey ko fata);
• levelsara yawan matakan cholesterol na jini;
• mataki na karshe na cutar kansa;
• cututtuka na tsarin zuciya da jijiyoyin jini.

A matsakaici, an ba shi izinin amfani da dafaffen ko abin da aka dafa ba tare da fata ba kuma ba tare da mai ba. Fatar Turkiyya tana da yawan kalori da cutarwa, saboda haka ana bada shawarar a cire shi kafin a dafa shi.

Zuciya da hanta suna dauke da adadi mai yawa na cholesterol, saboda haka kana bukatar ka ci su a hankali kuma a daidaitaccen adadi (100-150 g kowace rana), musamman ga mutanen da ke da matakan cholesterol na jini.

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Sakamakon

Turkiyya abinci ne mai ƙoshin lafiya wanda ke da ƙarancin abubuwan kalori, abun cikin furotin da wadataccen sinadarai. An ba da shawarar naman Turkiyya ga 'yan wasa maza da mata masu rage kiba. Samfurin yana da sakamako mai kyau duka akan aiki na gabobin ciki da kuma aikin ɗaukacin ƙwayoyin gabaɗaya. Bugu da kari, ba fillet kawai ke da amfani ba, har ma cinyoyi, hanta, zuciya, da sauran bangarorin tsuntsaye.

Kalli bidiyon: İstanbul Vlogu --- TOSSST BABY (Mayu 2025).