Mukati
Ko ham kana turkey nyama ine hutano here?
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Izvo zvakakosha kuti utarise muzana renyama munyama muchigadzirwa, pamwe nehuwandu hwayo hweshuga uye kureba kwechirongedzo chinyorwa
Kana tichifunga nezvazvo zvokudya zvakagadzirwa, zvigadzirwa zvakadai se pizzas pre-yakabikwa, French fries kana zvinwiwa zvinwiwa zvinouya mupfungwa nokukurumidza. Asi, kana tikasiya mutsara wezvinodanwa kuti 'junk food', tinowana zvakawanda zvezvokudya zvakagayiwa kunyange zvazvo tisingafungi kuti ndizvo pakutanga.
Mumwe weiyi mienzaniso kutonhora kutema, chigadzirwa icho 'isu chatinotora sezvisina basa' uye icho, chokwadika, chinoitwa. Mukati meizvi tinowana zvakajairika york ham uye zvakare iwo matanda echando. Ivo, saka, chikafu chine hutano here? Kutanga, zvakakosha kuti uzive kuti izvi zvekudya zvinogadzirwa nei. York ham, iyo nemutemo inonzi yakabikwa ham, anodaro Laura I. Arranz, chiremba wezvekudya zvinovaka muviri, wemishonga uye dietician-nutritionist, inova nyama inotorwa kubva pagumbo reshure yenguruve inoitirwa kupisa kupisa.
Mukati mehamu yakabikwa, inotsanangura nyanzvi, zvinhu zviviri zvinosiyaniswa: fudzi rakabikwa, “rakafanana nenyama yakabikwa asi kubva pagumbo remberi renguruve” uye kutonhora kutonhora kweiyo yakabikwa ham, saizvozvo anonzi "apo chigadzirwa chinoitwa nemusanganiswa wenguruve ine sitachi (sitachi)".
Iko turkey ine hutano here?
Kana tikataura nezve inotonhora turkey nyama, anotsanangura dietitian-nutritionist María Eugenia Fernández (@ m.eugenianutri) kuti isu takatarisana zvakare neyakagadziriswa nyama chigadzirwa umo, panguva ino, hwaro inyama yeTurkey, «mhando ye chena nyama ine huwandu hwakawanda hweprotein uye ane mafuta mashoma.
Paunenge uchisarudza yakasarudzika sarudzo, Laura I. Arranz zano guru nderekutarisa iyo label iri iyo akafananidzwa se ham kana turkey uye kwete 'nyama inotonhora ye…', nekuti mune ino kesi chichava chigadzirwa chakagadziridzwa, mapuroteni mashoma uye nemamwe macarhydrate. Zvakare, anokukurudzira kuti usarudze iyo ine ipfupi yezvinhu zvinongedzo runyorwa runogoneka. "Kazhinji vane zvimwe zvinowedzera kubatsira kuchengetedza, asi zvishoma zviri nani", anoyambira. Kune rake divi, María Eugenia Fernández anokurudzira kuti huwandu hweshuga muchigadzirwa uve pasi (isingasviki 1,5%) uye kuti chikamu chenyama iri muchigadzirwa chive pakati pe80-90%.
Kazhinji, Laura I. Arranz akataura kuti hatifanire kugara tichidya rudzi urwu rwechigadzirwa, «ku kwete kutora nzvimbo kubva kune zvimwe zvitsva zveprotein zvigadzirwa sezai kana diki rakagadzirwa sechizi ». Saizvozvo, kana isu tichitaura nezve kusarudza pakati peiyo 'yakajairika' vhezheni kana vhezheni ine 'kupfeka' (senge herbs yakanaka), kurudziro yaMaría Eugenia Fernández ndeye "kuwedzera flavour isu pachedu uye kutenga chigadzirwa chisina kugadziriswa zvakanyanya sezvinobvira" anotaura kuti zvipfeko zvinowanzoreva zvigadzirwa zvemhando yakaderera uye runyoro rwakanaka rwezvinowedzera. Arranz anowedzera kuti mune chaiyo nyaya ye "braised" kuchekwa kunotonhora, kazhinji chinhu chega chavanobatanidza ndezvekuwedzera "zvemhando yekunhuhwirira" uye chigadzirwa hachina kana kurukwa.
York kana Serrano ham
Kupedza, vese nyanzvi vanokurukura kana iri sarudzo iri nani kusarudza mhando yesoseji mbishi, senge idzi dzinoongororwa pano, kana sausage yakaporeswa, senge Serrano ham kana chiuno. Fernández anodaro sarudzo mbiri dzine zvayakanakira nezvayakaipira. “Nemasoseji akarapwa tinoona kuti mbishi inyama, asi ine sodium yakawanda. Crudes, kune rumwe rutivi, ine zvakawanda zvekuwedzera. Nekuda kwake, Arranz anonongedza kuti "ndidzo sarudzo dzakafanana"; Serrano ham uye chiuno chinogona kuonda kana tikasadya mafuta, "asi anogona kunge aine munyu wakawanda uye pasina sarudzo ine munyu wakaderera, sezvazviri pakati pezvigadzirwa zvakabikwa." Sekuvhara, zvakakosha zvikuru kufunga kuti chikamu chipi chinotorwa, uye kuti chinofanira kuva pakati pe30 ne50 gramu. “Zvakanaka zvakare kuzvisanganisa nezvimwe zvekudya, zvikuru zvemuriwo zvakaita sematomatisi kana avocado,” anodaro.