Iinyani zeSondlo saseTurkey: Isikhokelo esipheleleyo

Kubantu ababukele ukutya kwabo ngexesha leholide yoMbulelo, ngaba ukwazi ixabiso lesondlo se-turkey kunceda ukugcina impilo yempilo?

Isondlo kunye neziBonelelo

I-turkey ecutshungulwayo encinci inokuba ngumthombo onenzuzo weprotheyini, iivithamini kunye neeminerali. Nangona kunjalo, i-turkey ecutshungulwayo ingaba phezulu kwiswekile, amafutha angenampilo, kunye nesodium.

isondlo

Ulwazi lwezondlo zomlenze othosiweyo we-turkey kunye nesikhumba - ii-ounces ezi-3 - 85g. (ISebe lezoLimo lase-US. 2018)

• Iikhalori - 177
• Amanqatha - 8.4
• Isodiyam - 65.4mg
• Iicarbohydrates - 0g
• Ifayibha - 0g
• Iiswekile - 0g
• Iprotheni - 23.7g

I-carbohydrate

• I-Turkey ayinayo nayiphi na i-carbohydrates.
• Inyama ethile yesidlo sasemini iqulethe i-carbs njengoko i-turkey isonka, i-marinated, okanye ifakwe kwi-sauce eneswekile okanye yongezwa ngexesha lokucubungula.
• Ukukhetha okutsha kunokwenza umahluko omkhulu kumxholo weswekile.

Amafutha

• Uninzi lwamafutha luphuma esikhumbeni.
• I-Turkey ngokubanzi ineenxalenye ezilinganayo zamafutha ahluthayo, e-monounsaturated, kunye ne-polyunsaturated.
• Ukususa ulusu kunye nokupheka ngaphandle kweoli eyongeziweyo kunciphisa kakhulu umxholo wamafutha.

protein

• I-Turkey ngumthombo obalaseleyo weprotheyini epheleleyo, malunga ne-24 grams kwi-3-ounce ekhonzayo.
• Ukusikeka okubhityileyo, njengebele leturkey engenasikhumba, kuneprotheyini eninzi.

Iivithamini kunye neMinerals

• Ibonelela ngevithamin B12, calcium, folate, iron, magnesium, phosphorus, potassium, and selenium.
• Inyama emnyama iphezulu nge-iron kunenyama emhlophe.

Izinzuzo zezeMpilo

Ixhasa ukugcinwa kwemisipha

• I-Sarcopenia, okanye ukuchithwa kwemisipha, ngokuqhelekileyo kukhokelela kubuthathaka kubantu abadala.
• Ukufumana iprotheyini eyaneleyo kwisidlo ngasinye kubalulekile kubantu abadala ukuba bagcine ubunzima bemisipha kunye nokuhamba komzimba.
• I-Turkey inokunceda ukuhlangabezana nezikhokelo ezicebisa ukusetyenziswa kwenyama ephilileyo ngamaxesha angama-4-5 ngeveki ukugcina impilo yemisipha ngokuguga. (Anna Maria Martone, et al., 2017)

Ukunciphisa i-Diverticulitis Flare-Ups

I-Diverticulitis kukuvuvukala kwekholoni. Izinto zokutya ezichaphazela umngcipheko we-diverticulitis ziquka:

• Ukufakwa kwefayibha - kunciphisa umngcipheko.
• Ukutya inyama ebomvu esetyenzisiweyo - kuphakamisa umngcipheko.
• Ukutya inyama ebomvu enamafutha aphezulu - kuphakamisa umngcipheko.

1. Abaphandi bafunde amadoda angama-253 ane-diverticulitis kwaye bagqiba ekubeni ukutshintsha inyama ebomvu kunye nenkukhu okanye intlanzi kunciphisa umngcipheko we-diverticulitis nge-20%. (Yin Cao et al., 2018)
2. Imida yophononongo kukuba ukutya kwenyama kwabhalwa kumadoda kuphela, ukutya kwazixela, kwaye isixa esisetyenzisiweyo kwisiqendu ngasinye sokutya asibhalwanga.
3. Inokuba luncedo endaweni yakhe nabani na osengozini ye-diverticulitis.

Ikhusela iAnemia

• I-Turkey inikeza izondlo ezifunwa ziiseli zegazi.
• Inika heme intsimbi, ukufunxwa lula ngexesha lokugaya, ukukhusela i-anemia yokungabikho kwesinyithi. (Amaziko eSizwe ezeMpilo. 2023)
• I-Turkey iqulethe i-folate kunye ne-vitamin B12, efunekayo ekubunjweni nasekusebenzeni kakuhle kweeseli ezibomvu zegazi.
• Ukusetyenziswa rhoqo kwe-turkey kunokunceda ukugcina iiseli zegazi ezisempilweni.

Ixhasa iMpilo yeNtliziyo

• I-Turkey yindlela enciphileyo kwezinye iinyama ezine-sodium ephantsi, ngakumbi ukuba ulusu lususiwe kwaye luphekwe ngokutsha.
• I-Turkey nayo iphezulu kwi-amino acid arginine.
• I-Arginine inokunceda ukugcina imithambo ivulekile kwaye ikhululekile njenge-precursor ye-nitric oxide. (UPatrick J. Skerrett, ngo-2012)

Utywala

Ukwaliwa yinyama kungenzeka nakweyiphi na iminyaka. I-turkey allergies inokwenzeka kwaye inokudityaniswa nokwaliwa kwezinye iintlobo zeenkukhu kunye nenyama ebomvu. Iimpawu zingabandakanya: (IKholeji yaseMelika yeAllergy, Asma & Immunology. 2019)

• Ukuvutha
• Uhudo
• Ukugubha
• Ukuqhawukelwa ngumphefumlo
• Ukukhohlela okuphindaphindiweyo
• Ukuvuvukala
• I-Anaphylaxis

UGcino noKhuseleko

Ukulungiselela

• I-USDA icebisa iponti enye kumntu ngamnye.
• Oko kuthetha ukuba intsapho yabahlanu idinga i-5-pound turkey, iqela le-12 nge-12-pound. (ISebe lezoLimo lase-US. 2015)
• Gcina inyama entsha efrijini de ilungele ukupheka.
• Ii-turkeys ezifakwe ngaphambili ezifakwe emkhenkceni ezibhalwe nge-USDA okanye uphawu lwelizwe lokuhlola zilungiswe phantsi kweemeko ezikhuselekileyo, ezilawulwayo.
• Pheka iiturkeys ezifakwe emkhenkceni ngaphambili ukusuka kwindawo engumkhenkce kunokuba unyibilike kuqala. (ISebe lezoLimo lase-US. 2015)

1. Iindlela ezikhuselekileyo zokunyibilikisa i-turkey engumkhenkce: kwifriji, emanzini abandayo, okanye kwi-oven microwave.
2. Kufuneka inyibilikiswe ixesha elithile usebenzisa izikhokelo ezisekelwe ubunzima.
3. Kufuneka iphekwe kwiqondo lokushisa langaphakathi le-165 degrees Fahrenheit.
4. I-turkey ephekiweyo kufuneka ifakwe efrijini kwiiyure ezi-1-2 emva kokupheka kwaye isetyenziswe kwiintsuku ezi-3-4.
5. Iintsalela zeTurkey ezigcinwe kwisikhenkcisi kufuneka zityiwe zingaphelanga iinyanga ezimbini ukuya kwezintandathu.

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Ukutya Ngokufanelekileyo ukuze uzive Ngcono

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Ucaphulo

ISebe lezoLimo lase-US. FoodData central. (2018). I-Turkey, zonke iiklasi, umlenze, inyama kunye nesikhumba, ziphekwe, zitshiswe.

Martone, AM, Marzetti, E., Calvani, R., Picca, A., Tosato, M., Santoro, L., Di Giorgio, A., Nesci, A., Sisto, A., Santoliquido, A., & Landi, F. (2017). Ukuzilolonga kunye nokuThatha iProtheyini: Indlela yeSynergistic echasene neSarcopenia. Uphando lweBioMed lwamazwe ngamazwe, 2017, 2672435. doi.org/10.1155/2017/2672435

Cao, Y., Strate, LL, Keeley, BR, Tam, I., Wu, K., Giovannucci, EL, & Chan, AT (2018). Ukutya kwenyama kunye nomngcipheko we-diverticulitis phakathi kwamadoda. Gut, 67(3), 466–472. doi.org/10.1136/gutjnl-2016-313082

AmaZiko eSizwe ezeMpilo, i-Ofisi yezongezo zokutya. (2023). Intsimbi: Iphepha leNgcaciso kuBasebenzi bezeMpilo.

Skerrett PJ. Upapasho lwezeMpilo lweHarvard, iSikolo sezoNyango saseHarvard. (2012). I-Turkey: Isiseko esisempilweni seZidlo zeHolide.

IKholeji yaseMelika yeAllergy, Asma & Immunology. (2019). Ukwaliwa yinyama.

ISebe lezoLimo lase-US. (2015). Masithethe ngeTurkey-Isikhokelo sabaThengi sokuRoda ngokukhuselekileyo iTurkey.