Ama-calories eTurkey Nenzuzo Yempilo Yakhe
Iningi le-dieters licabanga nge-turkey njengokudla kokudla okunomusa. Futhi kungaba. Amakholori aseTurkey ngokuvamile aphansi uma ukhetha ingxenye ephilile yenyoni. Kodwa umhlaba we-turkey khalori kunzima ukuhlola futhi amafutha nama-kilojoule e-turkey burgers angaba nzima nakakhulu ukubala.
Ama-calories eTurkey Ukudla Okumnyama Nenyama Engumnyama
| Amaqiniso e-Breast Nutrition | |
|---|---|
| Ukukhonza Usayizi 4 oz. isifuba esingenalutho, isikhumba esingenalutho (114 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 167 | |
| Ama-calories avela ku-Fat 18 | |
| Ingqikithi Yamafutha 2g | |
| I-Fat egcweleyo 1g | |
| I-Polyunsaturated Fat 1g | |
| I-Monounsaturated Fat 1g | |
| I-cholesterol 91mg | 30% |
| I-sodium 235mg | 5% |
| Potassium 282mg | 6% |
| Ama-carbohydrate 0g | 0% |
| I-Fiber Diet 0g | 0% |
| Ama-Sugar 0g | |
| Amaphrotheni 34g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-Vitamin B6 70% · I-Vitamin D 2% | |
| I-calcium 1% · I-Iron 4% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Njengezinkukhu zezinkukhu, izintathu ze-turkey ziyi-protini ephezulu, ukudla okuncane. Kodwa lokhu kudla kungandisa ukondla kwakho kwe-sodium ngosuku, kuye ngokuthi u-Turkey owukhethayo. Ezinye izinhlobo ze-turkey lunchmeat , isibonelo, ziphezulu kwi-sodium
Amakholori e-turkey othosiwe axhomeke enhlobo yenyama eniyidlayo kanye nendlela yokulungiselela yokupheka le nyoni. Ngokusho kwe-USDA, kunama-gramu angu-5 amafutha nama-kilojoule angu-147 enyameni eyodwa ebomvu ebomvu . Kodwa uma ukhetha inyama emhlophe yebele , uzophela kuphela ama-khalori angu-125 futhi ungaphansi kuka-2 amagremu amafutha. I-turkey eyodwa ekhonzayo ingama-ounces ama-3 noma ingxenye esilingana nobukhulu bekhadi lamakhadi.
Ingabe ukhetha ukugcina isikhumba ku-turkey yakho? Ngeshwa, uzofaka okungenani ama-khalori ayikhulu kodwa mhlawumbe ngaphezulu. Ngokusho kwe-USDA, isikhumba esisodwa esisodwa esikhulayo sikhipha ama-calories angu-115 nama-gramu angu-11 amafutha.
Kodwa-ke, akekho odla isikhumba se-turkey eluhlaza. Ngakho-ke uma ubalwa inani lenani lama-calkey ozolidla, udinga ukuphendula i-butter and pan-drippings ezivame ukushayela phezu kwenyoni ngesikhathi sokupheka.
Ama-calories aseGround Turkey
Inani lamakholori e-ground turkey lingaba nzima nakakhulu ukubala.
Njengezinyosi zomhlaba, kunezinhlobonhlobo ezahlukene eziqukethe amafutha ahlukene. Amanoni emhlabathini ongaphansi komhlaba angase avele esikhunjeni se-turkey esengeziwe noma inyama emnyama.
UJennie-O uyinhlangano ethandwayo yomhlabathi we-turkey. Ama-khalori emikhiqizo ahlukahluka njengalolu hlu ngezansi:
- Ground Turkey : ama-kilojoule angu-220 nama-gramu angu-17 amafutha ngo-112-gramu ekhonzayo
- I-Lean Ground Turkey : ama-kilojoule angu-170 nama-8 amagremu amafutha ngo-112-gramu ekhonzayo
- I-Extra Lean Ground Turkey I-Breast : ama-calories angu-120 nama-1.5 amagremu amafutha ngo-112-gramu ekhonzayo
Ngenxa yokuthi kukhona ukuhluka okuningi phakathi kwama-calorie okubalwa kwezinhlobo ezahlukene ze-turkey yomhlabathi, kubalulekile ukuhlola ilebula lokudla emkhiqizo owathengayo, kungakhathaliseki ukuthi uyithengi. Akuphephile ukucabanga ukuthi i-turkey yomhlabathi iyoba ngaphansi kwama-calories noma amafutha aphansi.
Ama-calories e-Turkey Burgers
Uma uyala i-turkey burger esitolo sokudlela, ikhalori kanye nokubalwa kwamafutha kungenakwenzeka ukucacisa ngaphandle kokuthi kuboniswe kwimenyu. Kodwa i-smart dieters akufanele neze icabange ukuthi i-turkey burger i-calories iphansi noma ukuthi i-turkey burger isuke ephansi kakhulu kilojoule kunomjoka wenkomo wendabuko.
Lapho ama-burgers e-turkey exutshwe, abapheki abaningi basebenzisa amafutha aphezulu e-turkey ngoba athokoza kangcono, kunomsoco futhi kulula ukudla.
Khona-ke, izithako ezengeziwe ezifana noshizi noma amafutha okupheka zinganezelwa okuzokwandisa amafutha. Okokugcina, noma yikuphi ukudonsa noma ukusabalalisa okungeziwe ku-bun kungeza amakholori amaningi. Umphumela? Akuyona into engenakwenzeka ku-turkey yakho ye-turkey kuya kuma-kilojoule angu-500 noma ngaphezulu.
Kodwa-ke, ungenza ama-burgers akho aphansi-ikhalori e-turkey ekhaya. Qinisekisa ukuthi usebenzisa isifuba se-turkey bese ungeza umswakama ngokufaka izithako ezinomsoco ezifana no-anyanisi, amakhambi, ngisho namaqanda amhlophe.
Izinzuzo zezeMpilo
I-Turkey ngumthombo omuhle wemaphrotheni enempilo , ngakho-ke kuwukuhlakanipha ukuwugcina ekudleni kwakho. Kodwa uma uzama ukunciphisa umzimba, kufanele ukhethe inyama yakho ngokucophelela.
I-turkey engcono kakhulu kuyoba phezulu kuma-protein, kodwa amafutha aphansi nama-calories.
Ucezu lwe-turkey ungumthombo omuhle we-phosphorus ne-vitamin B12. Umthombo omuhle kakhulu we-niacin, i-vitamin B6 ne-selenium.
Ukukhetha nokugcina iTurkey
Uma uzama ukukhetha i-turkey yonke yokudla komndeni omkhulu, uzofuna ukuthola inyoni enkulu ngokwanele ukuphakela zonke izivakashi zakho futhi uhlinzeke ngezinsalela. Ukuze uthole umndeni wabadla abane abaphilile, thola inyoni engamakhilogremu angu-8. Kwabadala abane nabantwana abane, cabanga ngokuthola inyoni engamakhilogremu angu-10. Unabantu abakhulu? Abakhi batusa ukuthi uthole u-24-pound turkey eqenjini labalishumi nambili.
Ama-turkeys amasha alungele ukulungiselela, kepha uma uthenga i-turkey efriziwe uzodinga ukuvumela izinsuku eziningana ukuba zihlwithele esiqandisini. Vumela usuku olulodwa kuwo wonke amakhilogremu amane we-turkey.
Emva kokudla kwakho sekuphelile, ama-turkey asele kufanele abe seqandisini. Ngokuvamile, izinsalela zihlala zihlanzekile izinsuku ezingu-2-3 esiqandisini kodwa zinganqunywa izinyanga ezintathu.
Izindlela Ezempilo Zokujabulela iTurkey
Abadla abaningi basebenzisa i-turkey dinner enkulu njengesizathu sokuzijabulisa. Kodwa kunezindlela zokugwema ukudla ngokweqile. Uma uthanda ukudla isidlo esikhulu se-turkey ngezikhathi zemikhosi, sebenzisa amathiphu ambalwa okuhlakaniphile ukuze ujabulele ukudla ngaphandle kokudla amafutha nama-khalori.
- Yidla kuphela inyama ekhonza eyodwa (ubukhulu besandla sakho noma ipaki lamakhadi)
- Susa isikhumba
- Khetha inyama emhlophe kusuka ebeleni
- Yeqa ibhotela uma ugosa. Amanye amafutha ayadingeka ukuze ugcine inyoni yakho enomswakama, kodwa ungasebenzisa amafutha angaphansi futhi uthola isidlo esiphundu.
Turkey Ungadliwa
Unezinsalela ezimbalwa? Sebenzisa lezi zokupheka ukuze usebenzise kahle i-turkey yakho.