Ma calories ku Turkey ndi Mapindu Ake Zaumoyo
Ambiri dieters amaganiza za Turkey monga chakudya chokoma chakudya. Ndipo izo zikhoza kukhala. Ma calories mu Turkey amakhala otsika ngati mutasankha mbali yowonda ya mbalameyi. Koma nthaka yamtundu wambiri imakhala yovuta kuunika ndipo mafuta ndi calories mu Turkey burgers zingakhale zovuta kuwerengera.
Ma calories ku Turkey Nyama Yoyera ndi Nyama Yamdima
| Turkey Chidziwitso cha Zakudya za M'thupi | |
|---|---|
| Kutumikira Kukula 4 oz. Matenda opanda ubongo (114 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 167 | |
| Ma calories ochokera ku Fat 18 | |
| Mafuta onse 2g | |
| Fat yokhutira 1g | |
| Mafuta a Polyunsaturated 1g | |
| Mafuta a Monounsaturated 1g | |
| Cholesterol 91mg | 30% |
| 235mg sodium | 5% |
| Potaziyamu 282mg | 6% |
| Zakudya 0g | 0% |
| Matenda a Zakudya 0g | 0% |
| Sugars 0g | |
| Mapuloteni 34g | |
| Vitamini A 0% · Vitamini C 0% | |
| Vitamini B6 70% · Vitamini D 2% | |
| Calcium 1% · Iron 4% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Mofanana ndi magawo a nkhuku, tizilombo ta mandisi ndi zakudya zamapuloteni, zotsika kwambiri. Koma chakudya ichi chikhoza kuwonjezera mphamvu yanu ya sodium tsikulo, malingana ndi Turkey yomwe mumasankha. Mitundu ina ya chakudya chamasana , mwachitsanzo, ili pamwamba pa sodium
Ma calories mu Turkey wokazinga amadalira mtundu wa nyama zomwe mumadya komanso njira yokonzekera mbalameyi. Malingana ndi USDA, pali magalamu asanu a mafuta ndi ma 147 calories mu nyama imodzi yamdima yakuda . Koma ngati mutasankha mbuzi yamtundu woyera , mutha kudya makilogalamu 125 ndi osachepera 2 magalamu a mafuta. Utumiki umodzi wokha wa Turkey ndi ma ologalamu atatu kapena gawo lomwe liri pafupifupi kukula kwa makhadi.
Kodi mumasankha kusunga khungu ku Turkey? Mwatsoka, mudzawonjezera makilogalamu zana koma mwinamwake kwambiri. Malingana ndi USDA, khungu limodzi lopangidwa ndi nkhuku (1 ounce) limapereka makilogalamu 115 ndi ma 11 gramu a mafuta.
Koma ndithudi, palibe amene amadya khungu la Turkey. Choncho ngati mukuwerenga chiwerengero cha nkhuku zomwe mungathe kudya, muyenera kuwerengera mafuta omwe amawombera pamwamba pa mbalameyi pophika kuphika.
Ma calories Ali Pansi Turkey
Chiwerengero cha ma calories pansi pa Turkey chingakhale chovuta kuwerengera.
Mofanana ndi ng'ombe yamphongo, pali mitundu yosiyanasiyana yomwe ili ndi mafuta osiyanasiyana. Mafuta omwe ali pansi pamtunda amatha kuchokera ku khungu lakuya kapena nyama yakuda.
Jennie-O ndi mtundu wotchuka wa nthaka. Ma calories omwe amagulitsa amasiyana monga awa:
- Ground Turkey : makilogalamu 220 ndi magalamu 17 a mafuta pa 112-gramu akutumikira
- Gulu Lotsamira Turkey : maola 170 ndi mafuta 8 magalamu pa 112-gramu akutumikira
- Zowonjezera Zowonda Bwino Turkey Mkaka : makilogalamu 120 ndi 1.5 magalamu a mafuta pa 112-gramu akutumikira
Chifukwa pali kusiyana kwakukulu pakati pa kalori yowerengeka ya mitundu yosiyanasiyana ya nthaka, ndikofunika kufufuza chizindikiro cha zakudya pa mankhwala omwe mumagula, mosasamala kanthu kuti mumagula mtundu wanji. Sizitetezeka kuganiza kuti nthaka yamtunduwu idzakhala yotsika kwambiri kapena mafuta ochepa.
Ma calories ku Turkey Burgers
Ngati mumalangiza burger ku Turkey, owerengera kalori ndi mafuta sangathe kuzidziwa pokhapokha ngati zikuwonetsedwa pa menyu. Koma ma dieters osaganizira sayenera kuganiza kuti mafuta obirira amakhala otsika kapena kuti burger ndizochepa kwambiri kuposa ndalama zogwirira ng'ombe.
Pamene burgers a Turkey akuphatikizidwa, ophika ambiri amagwiritsa ntchito mafuta apamwamba pansi chifukwa chakoma bwino, ndi kosavuta kudya.
Kenaka, zina zowonjezera monga mafuta a tchizi kapena ophika angathe kuwonjezeredwa zomwe zidzawonjezera mafuta. Potsirizira pake, kudula kapena kufalikira kulikonse kumaphatikizapo kuwonjezera ma makilogalamu ambiri. Chotsatira? Sizosatheka kwa burger wanu ku 500 calories kapena kuposa.
Komabe, mungathe kudzipangira nokha makilogalamu otsika kwambiri a kalori kunyumba. Onetsetsani kuti mugwiritse ntchito chifuwa chopangira mafuta komanso kuwonjezera chinyezi mwa kuphatikizapo zosakaniza monga anyezi, zitsamba, ngakhale dzira loyera.
Ubwino wa Zaumoyo
Turkey ndi gwero labwino la mapuloteni olimbitsa thupi , choncho ndi nzeru kuti muzisunga zakudya zanu. Koma ngati mukuyesera kuchepetsa thupi, muyenera kusankha nyama mosamala.
Mtengo wabwino kwambiri wa Turkey udzakhala wambiri mu mapuloteni, koma mafuta ochepa komanso olemera.
Kagawo ka nkhuku ndi phosphorous ndi vitamini B12. Ndicho chitsimikizo chabwino kwambiri cha niacin, vitamini B6, ndi selenium.
Kusankha ndi Kusunga Turkey
Ngati mukuyesera kusankha mtundu wonse wa chakudya cha banja, mudzafuna kupeza mbalame yaikulu yokwanira kudyetsa alendo anu onse ndikupereka zotsalira. Kwa banja la odyera anayi wathanzi, tengani mbalame yomwe ili pafupi mapaundi asanu ndi atatu. Kwa anayi akuluakulu ndi ana anai, ganizirani kupeza mbalame yomwe ili pafupi mapaundi 10. Kodi muli ndi antchito akuluakulu? Opanga amalangiza kuti mutenge makilogalamu 24 pa gulu la khumi ndi awiri.
Mitengo yatsopano yamakono ndi yokonzeka kukonzekera, koma ngati mutagula mazira ozizira mumalola masiku angapo kuti muzitsuka mufiriji. Lolani tsiku limodzi pa mapaundi onse anai a Turkey.
Mukamaliza chakudya chanu, zotsala zimayenera kukhala firiji. Kawirikawiri, otsala amakhala atsopano kwa masiku 2-3 mufiriji koma akhoza kuzizira kwa miyezi itatu.
Njira Zabwino Zokusangalalira Turkey
Odya ambiri amagwiritsa ntchito chakudya chamtundu wakuda ngati chifukwa choyenera. Koma pali njira zopewera kudya mopitirira muyeso. Ngati mukufuna kudya chakudya chambiri chamadyerero pa zikondwerero, gwiritsani ntchito malangizo othandiza kuti muzisangalala ndi kudya popanda kudya mafuta ndi mafuta.
- Idyani nyama yokhayo yokhayokha (kukula kwa kanjedza kapena bolodi la makadi)
- Chotsani khungu
- Sankhani nyama yoyera kuchokera pachifuwa
- Lembani batala mukakawotcha. Mafuta ena ndi ofunikira kuti mbalame yanu ikhale yothira, koma mutha kugwiritsa ntchito mafuta ochepa ndikudya chakudya chokoma.
Turkey Maphikidwe
Kodi muli ndi zochepa zochepa? Gwiritsani ntchito maphikidwewa kuti mugwiritse ntchito bwino katemera wanu.