Turkey, breasts, meat [PRODUCT REMOVED] rich in vitamins and minerals such as: vitamin B2 - 17.8%, choline - 13.3%, potassium - 12.1%, phosphorus - 20.3%, selenium - 41.5%, zinc - 11.1%

What are the benefits of Turkey, breasts, meat [PRODUCT REMOVED]

• Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
• Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and the presence of fetal malformations. Research recent years The ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia has been revealed.

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If previously the most popular source of protein among bodybuilders and nutritionists was chicken breast, now the palm is gradually moving to turkey. The heat-loving bird did not take root well in our area. But more and more often on store shelves you can see the breast, thigh, and drumstick of this bird. What is this: a tribute to fashion or the result of fair competition?

Turkey is much superior in taste to chicken. At the same time, its tender meat contains less fat and is better digestible. What is the calorie content of turkey? Let's figure it out together.

The most valuable meat, like chicken, is turkey breast. The remaining parts of the bird: drumstick, thigh - are cooked rather for their taste, or for the sake of iron, in large quantities contained in red meat, and fillet - for the sake of high-quality and relatively cheap protein. Turkey breast is very low in calories.

A total of 84 kcal is contained in 100 grams of the product, along with 25.3 grams of protein and 10.4 grams of fat. Compare with chicken fillet: 16 grams of protein and 14 grams of fat.

A significant difference for those who are on a diet, whether it is a diet for weight loss or for gaining muscle mass. Like chicken, there are no carbohydrates at all. By the way, this is why it is so popular among those who want to dry out and emphasize muscle relief. Easily digestible, it does not contain cholesterol, you don’t have to worry about the condition of your blood vessels.

In addition, turkey meat is rich in:

• iron, selenium, magnesium, potassium, phosphorus;
• B vitamins, as well as vitamin A, PP and E;
• amino acids.

The high amount of sodium, comparable to the amount of sodium in beef and veal, helps normalize metabolic processes. Tryptophan is involved in the production of melatonin, a hormone that fights insomnia, and arginine dilates blood vessels and normalizes blood pressure. Turkey dishes do not need to be salted, and this is also an important factor for people with high blood pressure.

That is why turkey meat is recommended for older people and people exposed to stress. Turkey is also good for children. Tender, tasty meat is easily digested even by a child's stomach. With a low fat content of the product, calcium is more easily absorbed, which is extremely important for a growing body. In addition, this bird does not have the characteristic smell of chicken, which some kids do not like.

Energy value

The calorie content of turkey can vary depending on the meat (white or red) and how it is cooked. Take this into account when cooking. The calorie content of boiled turkey is the lowest; in fact, it does not differ from the energy value of 100 grams of fillet. But the calorie content of fried, baked or stewed poultry is not much higher. So don't be afraid to experiment and add variety to your table.

There are many dishes that will not only not harm your figure, but will also have a beneficial effect on your health. The calorie content of each dish should be specified separately, depending on the ingredients included in it. Thus, the energy value of fillet baked with prunes will be slightly higher than that of meat baked with vegetables.

Let's compare the energy value of different meats:

• fillet (without skin) – 84 kcal,
• thigh – 144 kcal,
• drumstick – 142 kcal.

Dietary turkey dishes

In fact, due to the special properties of meat, any turkey dish will be dietary, but it is useful to know the calorie content of at least a few in order to create your menu based on exact numbers:

1. Turkey soup.
   It is prepared on the basis of fillet, with the addition of potatoes and overcooked carrots and onions. Energy value One serving is only 80 kcal.
2. Turkey cutlets.
   Minced meat is formed from bread soaked in milk, finely chopped fillet and onions. The cutlets are fried over low heat until golden brown and cooked under the lid for a couple of minutes. The energy value of such cutlets is 148 kcal per 100 grams.
3. Turkey with vegetables.
   The bird's thigh is placed on the bottom of the baking dish. Vegetables go on top in layers: tomatoes, eggplants, Bell pepper, zucchini, onions. Vegetables are covered with two tablespoons of adjika. The dish is baked in the oven under the lid. The calorie content of the finished dish is 62 kcal per 100 grams.
4. Turkey with rice.
   This recipe uses any red meat: drumstick or thigh. Finely chop the meat, onions and carrots. Chop the garlic. Boil steamed rice in salted water. Fry the meat with vegetables and mix all the ingredients, adding salt and pepper to taste. The calorie content of this dish is 337 kcal per 100 grams.

As you can see, the calorie content of turkey remains very low compared to other meats. The recipes are extremely simple and do not require special culinary skills. Delicate taste, high content nutrients and good digestibility make this bird irreplaceable dietary product.

Calories, kcal:

Proteins, g:

Turkey meat is considered a dietary product due to its large amount of easily digestible protein. The most dietary part of any bird carcass is the breast; in turkey, the breast muscle contains virtually no fat, so the meat has a uniform structure, pale pink color. The weight of a turkey breast is greater than that of a turkey breast; the breast of one bird is quite enough to prepare a light, nutritious and healthy dish for 4 people.

Turkey breast calories

The calorie content of turkey breast is 84 kcal per 100 grams of product.

Composition and beneficial properties of turkey breast

Turkey breast meat is rich in complete protein and contains amino acids, including tryptophan, which is a precursor of melatonin, and arginic acid. , which are necessary for normal activity nervous system, are present in the product in almost complete composition. Turkey breast contains a minimal amount of fat, so consuming the product does not increase cholesterol levels. , found in turkey in sufficient quantities (a serving of boiled breast contains half the daily requirement of the element), is necessary to maintain normal hormonal levels. Turkey meat is also useful for disorders of the gastrointestinal tract, as it normalizes metabolic processes.

Turkey harm

Turkey in weight loss

Dietary turkey breast meat is traditionally included in the menu of diets and nutrition systems for those who are trying to lose weight without losing weight. muscle mass(calorizer). For example, they either contain boiled, steamed or grilled turkey breast in their diet.

Selecting and storing turkey breast

When purchasing turkey meat, chilled or frozen, you need to pay attention to the integrity of the skin, the absence of dents and bruises. If the breast is without skin, the color of the meat should be light pink, the meat should be dense and uniform, not falling apart into fibers. When pressed, fresh turkey meat quickly returns to shape.

Store refrigerated turkey breast meat purchased in packages in the refrigerator for 3 to 5 days, or according to the dates indicated on the package. Turkey breast purchased without packaging or after opening it should be cooked immediately and the leftovers frozen.

Turkey (breast) in cooking

Turkey breast is prepared in various ways, the meat is fried, baked, boiled, steamed and grilled. Cook the breast for a short time so as not to dry it out. Tender breast meat goes well with mushrooms and cheese; the almost neutral taste of poultry is easy to overpower with the strong aromas of spices and herbs, so the best additives for turkey breast would be and. Turkey breast is used to prepare minced meat for cutlets, pasties and dumplings; boiled meat is used as a filling for pancakes, as an ingredient in sandwiches and salads.

When buying a turkey, everyone asks the question: “What tasty things can be made from turkey fillet?” So, you will find the answer to this question in our article.

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Every person interested in healthy eating has heard and read more than once about the importance of protein, which is often called the basis of life. This is not an exaggeration, but a reality that corresponds to reality. When monitoring your diet, you should always take into account that the amount of protein in it should be at least 30%. A similar number should be for fats, and 40% for carbohydrates.

Drawing up a balanced menu requires knowledge of which foods contain the most protein and how to correctly calculate the daily requirement. In addition, an important aspect proper diet is also a competent combination of products with each other.

For women, it is one gram for every kilogram of body weight. And if a representative of the fair sex weighs 60 kilograms, she needs 60 grams of protein. The amount increases to 1.2 grams when visiting the gym.

Men who do not exercise should consume 1.2 grams of protein per kilogram of body weight. This number increases if we are talking about an active lifestyle, which includes visiting the gym.

Knowing which foods are rich in this important compound for humans allows us to provide the body with the required amount of protein throughout the day.

10 foods with the highest protein content

• Poultry meat – from 17 to 22 grams (per 100 grams of product)
• Meat – from 15 to 20 grams
• Fish - from 14 to 20 grams
• Seafood – from 15 to 18 grams
• Legumes – from 20 to 25 grams
• Nuts – from 15 to 30 grams.
• Eggs – 12 grams
• Hard cheese – from 25 to 27 grams
• Cottage cheese – from 14 to 18 grams
• Cereals – from 8 to 12 grams

The data given in the tables are absolute values, but the percentage of protein absorption by the body does not reach one hundred percent for everyone.

Protein Digestibility Chart

To find how much protein enters the body, add 50% to the above calculation, which will be 90 grams, that is, 65x1 + 50%.

Protein distribution during the day

It happens according to two main schemes:

First. Involves distribution of food high content protein for five servings, which are eaten throughout the day.

Second. For breakfast and dinner they eat 20%, and for lunch - 45% protein. The rest of the daily intake is distributed 5% for snacks after main meals.

Regardless of the chosen scheme, you should take into account that each serving should be no more than 300-350 g. The main thing is to choose the products that suit your taste the most.

Sample daily menu

For breakfast You can serve a lean piece of meat, a protein shake, a whole egg or white, or Greek yogurt.

For dinner and lunch perfect for tofu, turkey meat, chicken breast and sausage, lean ground beef, salmon, shrimp, tuna and cod.

As a snack you can eat peeled seeds, drink a protein shake, eat nuts, or some legumes.

Turkey is a domestic bird of the pheasant family. America is considered its homeland, and in the sixteenth century this bird was brought to European countries. Broad-breasted, North Caucasian, bronze, fawn, black Tikhoretsk and white Moscow turkeys are bred in European countries. Turkey meat is highly valued in cooking and nutrition, and is especially revered by residents of Canada and the USA.

Connoisseurs of wholesome healthy food are attracted by the low calorie content of turkey.. Currently, the popularity of the meat of this bird is only slightly inferior to the meat of broiler chickens. Turkey is raised for about four months, as it is believed that during this period it tastes best. The poultry has a pinkish-cream color, the breast and fillet are lighter in color, so these parts of the turkey are called white meat, and the legs and wings are called red meat.

How many calories are in turkey

The calorie content of turkey is quite low, because one hundred grams of turkey meat contains only one gram of fat per twenty grams of protein. With this unique ratio of nutrients, the calorie content of turkey with skin does not exceed 276 kcal per hundred grams of product.

The number of calories in a turkey depends on the degree of fattening, breed and age. Individual parts of the bird have different caloric content. Thus, the caloric content of a turkey breast is 120 kcal, and the caloric content of a turkey fillet is 84 kcal per hundred grams of product. The calorie content of poultry legs is higher (about 150 kcal). Turkey wings have about 190 kcal.

Turkey breast has the lowest calorie content because it contains no fat.. It contains protein useful elements and water.

Composition and properties of turkey

Turkey meat contains large quantities of complete proteins, phosphorus, sodium, iodine, iron, vitamins B2, B6, B12, PP.

Turkey is superior to beef in iron content, and is not inferior to fish in phosphorus content. Moreover, per hundred grams of meat of this bird contains only 74 mg of cholesterol. In terms of calorie content, turkey is similar to beef, but its meat is much lighter and faster absorbed by the human body. In terms of sodium content, turkey fillet can also be compared to beef or veal. With daily consumption of turkey meat, blood plasma volumes are steadily replenished and metabolic processes are normalized.

One serving of turkey meat contains the daily requirement of vitamin PP for an adult, as well as a rather rare trace element - magnesium, which helps prevent the development of diseases of the nervous system.

Despite low calorie content, turkey has a tonic and rejuvenating effect due to its rich vitamin and mineral composition. Selenium in turkey meat helps prevent development oncological diseases. Regular consumption of this bird meat strengthens the immune system and has a beneficial effect on the cardiovascular system.

It is characteristic that although there are few calories in turkey, the high nutritional value of the meat will provide a boost of energy and the need for protein during heavy physical labor and during sports.

Due to its low calorie content, turkey fillet can be one of the main products in the diet and medical nutrition. Experts recommend eating turkey fillet during pregnancy and breastfeeding. Hypoallergenicity is another one of the most important properties of turkey, which makes its meat ideal for baby food; this is where you can start introducing meat into a child’s diet.

However, it should be borne in mind that since turkey meat contains a lot of protein, you should not abuse it if you have gout, hypertension, or kidney failure.

Dietary turkey dishes

The calorie content of turkey largely depends on the method of its preparation.. Turkey meat can be baked in the oven, fried, boiled, stewed, smoked, steamed or cooked on a special grill.

Residents of Great Britain stuff poultry with berries and mushrooms. Residents of France prepare stuffing with rosemary, truffles and mushrooms, and Italians love turkey with oranges.

The low calorie content of turkey allows this meat to be used in almost any form, even for those people who carefully monitor their diet and take care of their figure. Of course, from the point of view healthy eating, in the process of preparing dietary turkey dishes, it is most correct to boil the meat, stew, bake or steam - this way the turkey meat will retain all its valuable properties, and the body will better assimilate the incoming food.

For example, baked turkey fillet with pineapples is interesting dietary dish for a hearty lunch that does not harm your figure. The calorie content of this dish is only 178 kcal.

When boiling, the turkey is dipped in cold water. Then bring the water to a boil and cook the meat for half an hour. After cooking, turkey meat loses about 30% of its liquid. Calorie content of boiled turkey – 210 kcal per hundred grams of finished product.