Turkey is not only delicious, but also nutritious

Turkey is a specialty of the Americas. It is 3 to 4 times larger than domestic chickens and 800 to 1100 mm long. Compared with broiler chicken, turkey has a slightly thicker taste, but it has the characteristics of “one high and two low” in nutritional content.

One ​​is high, it is high in protein content, and rich in iron, zinc and other minerals and vitamins;

two Low, low in fat and cholesterol, 100 grams of turkey breast without skin contains 28 grams of protein, 0.2 grams of saturated fat and 115 kcal of energy; while the same weight of pork contains 5.5 grams of saturated fat and 225 kcal of energy.

At present, the meat intake of Chinese residents is still dominated by pork, due to the fat content of pork Higher, more saturated fatty acids are not conducive to the prevention of cardiovascular and cerebrovascular diseases, overweight, obesity and other diseases. Therefore, the structure of meat should be adjusted, and more fish and poultry should be eaten appropriately, and pork intake should be reduced.

There are a variety of turkey dishes, suitable for grilling and soup. As long as you add some creativity, roast turkey can also change new tricks.

The traditional method of turkey is to stuff the belly with celery, carrots, onions, etc., put the sauce on the skin and put it in the oven, and the roasting time should be 2 hours above. Turkey is mild in nature and flavor, and is a herbivorous bird, so it is suitable for consumption all year round.

Several studies have shown that tryptophan levels are low in insomniacs, and Turkey and chicken are rich in tryptophan. Eating 85 grams of turkey per day can meet the daily requirement of tryptophan.

The “Dietary Guidelines for Chinese Residents (2022)” recommends that the intake of fish, poultry, eggs and lean meat should be moderate, 120-200g per day, including 40-50g of eggs; For fresh vegetables, it is recommended to consume no less than 300 grams per day. Therefore, although turkey has high nutritional value and is delicious, don’t eat too much!

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Author | Dr. Ma Health Group

Editor | Dr. Ma Health Group Feng Qi

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