Why turkey meat. Nutritional value and calorie content of the product

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Turkey meat is a valuable food product. It is a supplier of complete protein to the human body.

Its protein is easily and completely absorbed by both adult consumers and children.

What are the general beneficial properties of turkey meat for the body, what are the benefits and harms of turkey fillet for men, women and children? Let's get into all the details!

Composition of turkey meat

Turkey meat is rich in protein and contains a small amount of fat, their ratio in meat is 2: 1, and there are no carbohydrates in the composition of the product.

Calorie content of 100 grams is comparable with beef, approximately (depending on the part of the carcass) 195 kcal per 100 g of product, but poultry meat is more fully digested.

The main composition is enriched with a large amount (2 times more than in beef), vitamins, in particular, groups B, PP, minerals (, sodium,).

Cholesterol, found in any meat, is present in small amounts in turkey. and in a form useful to the body.

Beneficial features

What are the benefits of turkey meat? This product is recognized as a dietary physicians in all medical disciplines.

Poultry meat is more easily included in the metabolism, its composition contributes to the enrichment of the body with useful substances and the prevention of certain painful conditions:

• the iron contained in red meat prevents the development of anemia;
• magnesium strengthens the heart muscle;
• phosphorus, the content of which approaches the amount present in fish, promotes absorption, and hence the strengthening of bones and teeth;
• sodium maintains a balance with potassium, which supports the work of the cardiovascular system;
• vitamins B and PP strengthen the nervous system, regulate the transmission of impulses along the nerve trunks;
• the protein component strengthens muscle mass, hair, skin and mucous membranes;
• turkey cholesterol not only does not deposit on the walls of blood vessels, but also prevents the accumulation of harmful lipids from other products;
• balanced composition of meat and organicity for human perception reduces the risk of complications in certain diseases, in which a limited intake of animal proteins is recommended;
• the product is very useful in the fight against obesity: eating turkey meat with leafy vegetables and salads provides good nutrition with a reduced calorie content and a feeling of fullness for a long time.

Turkey is not contraindicated for pregnant women and. Its complete and dietary protein helps form a new life properly.

Which is healthier, chicken or turkey? We understand together with the program “Live healthy!”:

how to eat

There are many ways to cook a turkey.– each hostess experiments with the product and creates her own unique dish.

• very young children prepare carefully chopped meat puree with the addition of broth;
• elderly people can use it in the form of pate, as well as soup in meat broth;
• turkey stew is not contraindicated for most consumers, variations with seasonings, alternating side dishes make this dish the most in demand;
• perfectly healthy active people can afford a fried turkey, occasionally even with skin - cholesterol is contained in it, but its amount is optimal;
• the classic of cooking is a baked turkey with a whole carcass, often stuffed (prunes, citrus fruits, and other fruits, as well as mushrooms or vegetables);
• it is possible to use turkey meat as a raw material for barbecue and barbecue.

Amount of turkey consumption fits into the norms of consumption of protein products of animal origin in general: 1 g of protein per 1 kg of human weight.

Therefore, taking into account the intake of proteins of animal origin and from other products, 100 - 200 g of turkey per day is enough.

Nutritional value varies not only depending on the part of the carcass, but also on the method of preparation. More calorie dark leg meat, fried in butter, and less nutritious breast, steamed or grilled.

How to keep quality

The healthiest meat is chilled. You can store it no more than 1 - 2 days in the refrigerator, so prepare the turkey as soon as possible.

After heat treatment and preparation product shelf life is also limited to two to three days at low temperatures.

Long term storage

But not all regions have the opportunity to purchase freshly slaughtered poultry. In this case perfectly suitable fresh frozen. They resort to freezing and, if necessary, preserve the product for a long time.

Freezers of household refrigerators do an excellent job - frozen carcasses are stored in them without problems.

The main storage rule: thawed product cannot be re-frozen. If the carcass is removed from the freezer and thawed, it is strongly not recommended to put it back - there will be a significant decrease in taste and useful properties.

Defrost meat the natural way. For example, in the evening, move the carcass from the freezer to the refrigerator. Sufficient thawing will occur overnight to cut the carcass.

If you need a quick defrost use of a microwave oven is possible.

The most undesirable way is immersion in water in order to thaw the product - many useful substances dissolve in water, the taste of such a bird is worse.

Before freezing chilled poultry many housewives cut the carcass and store it not entirely to use not all at once, but in parts.

Cooking

Compliance with a few rules when cooking turkey will allow to preserve the gastronomic attractiveness and consumer usefulness of the product:

• for making broth meat, cut into small pieces, put in cold water, bring to a boil, remove the foam and cook until tender, salt 10-15 minutes before the end of cooking;
• if the purpose of cooking is boiled meat, and not a broth or soup, it is better to cook it in a large piece, immersed in boiling water, to which roots are added during the cooking process (

The failed symbol of America is the turkey. B. Franklin proposed to make it the main sign of the country, but did not receive proper support. Despite this, the bird is extremely popular in America, especially on Thanksgiving Eve - it is customary to cook and serve it whole for family members traditionally gathering at one large table.

Turkey meat is a popular type of poultry meat and is in high demand all over the world.. Breeding turkeys is a troublesome but profitable business, since both doctors and nutritionists recommend the meat of this animal.

It is easily digestible, tender and tasty, it is allowed in baby food. Today, when the right lifestyle and health care are more popular than ever, the demand for turkey meat has increased significantly.

Plus, it became possible to buy parts of the carcass, and not just them as a whole, as before, when they were sold exclusively in the markets. In all supermarkets and specialty stores you will be offered everything from wings to ventricles.

True, the price of this product is not as low as, for example, chicken, but thanks to its undeniable benefits, people still buy it with pleasure.

A bit of history

For the first time, turkeys, and these are close relatives of pheasants, appeared on the territory of modern Europe no earlier than the 16th century, and before that they were "in the service" exclusively of the Indians.

The natives knew how to properly cook turkey meat so that it retains all the benefits and great taste. They simply smeared the carcass of a dead bird with viscous clay and put it in such a “package” on hot coals.

After the set time, they took out and broke the clay "sarcophagus", freeing the tender meat not only from the clay, but also from the feathers stuck to it.

By the way, turkey feathers are another value - they are very beautiful and large. Indians often decorated their clothes and headbands with them. And our resourceful contemporaries made and make magnificent decorative flowers from feathers.

Just before collecting bouquets, feathers are dyed with fabric dyes in all colors of the rainbow, and then dried and used to create compositions or feather whisks for dusting.

Chemical composition

What are the main differences between turkey meat and any other kind? Why is it better than chicken, veal and even rabbit meat? The answer lies in the chemical composition of this protein product.

It will also help to understand the nutritional and vitamin value, which scientists around the world do not stop talking about. Different parts of the carcass, like any other meat, differ slightly in calorie content and the content of certain elements.

For example, white meat has always been considered less energetically valuable, and dark meat is more tasty. Here are the average figures for 100 grams of turkey meat:

Turkey meat is very moderate in fat and calorie content, so it often appears on the menu of those families where it is customary to follow the figure and health.

However, the calorie content of a turkey largely depends on the method of its preparation. The most preferred is roasting with minimal use of salt and additional fat.

Turkey meat - benefits

Any meat is a necessary product for the proper and normal development of not only children, but also for maintaining the health of adults. Turkey meat is available and very useful, it is recommended by all nutritionists. Why?

1. The high content of vitamins E and A against the background of moderate cholesterol makes turkey meat the most easily digestible.

2. Together with turkey, most of the necessary micro- and macroelements enter the body.

3. The product overtakes beef and veal in terms of sodium content, which is so necessary to normalize metabolic processes in the body and to increase the level of plasma in the blood.

4. The assimilation contained in turkey meat passes fully due to the moderate fat content of the product. Therefore, it is useful for all manifestations of problems with bone tissues and for their prevention.

5. Turkey meat is rich in iron, therefore it appears in the diet menu of patients with all types of anemia, including anemia of pregnant women.

6. There is also a lot of folic acid in meat, which is so necessary when carrying and breastfeeding a child.

7. Turkey is the first meat product of baby food.

8. The meat of this animal contains, which helps to normalize sleep in those suffering from insomnia.

10. Eating turkey neutralizes stress and prevents cancer.

11. Meat is necessary for quick and effective recovery after intense physical exertion.

12. Phosphorus in a turkey is no less than in sea fish.

Turkey meat - harm

This product has practically no contraindications. It is only necessary to always pay attention to the quality of meat and its freshness, as well as follow the rules of heat treatment in order to exclude the possibility of poisoning.

Large portions of turkey should also be avoided by hypertensive patients - sodium and additional salt can make you feel worse.

Meat, including turkey, is generally not recommended for those suffering from gout and kidney ailments. It can provoke an exacerbation.

Many modern people strive to lead a healthy lifestyle. This is due to various factors, in particular, our ecology. Proper nutrition, sports, proper rest and good mood - these are the four main components of health. Unfortunately, more and more often in the 21st century we are faced with food products that are produced by unscrupulous manufacturers. In this regard, you have to look for an alternative and choose only high-quality and healthy products. If you have not decided to join the ranks of vegetarians, then maybe now you are already choosing tasty and healthy meat. Recently, many people have begun to give preference to poultry meat, in particular, turkey. Let's talk about what turkey meat hides in itself - benefit or harm.

Turkey meat: benefits and harms

Turkey is traditionally cooked in Western countries. American Thanksgiving is not complete without this dish. Turkey is considered the most low-calorie and easily digestible poultry meat. It contains many useful fortified elements and amino acids. That is why turkey is often used for various chronic diseases that require dietary nutrition, as well as for weight loss.

Product calorie content

Buying a turkey today is easy at any grocery store. You can buy a carcass or separate parts of this bird: flesh, wings, drumstick, thighs. Many housewives love to cook turkey offal: heart, liver, navels. Despite the fact that turkey meat is considered a low-calorie and dietary product, individual parts of the bird still have different nutritional values. Choose only the meat that suits your type of food. If you adhere to a dietary diet, then it is better to coordinate the approximate menu with a nutritionist.

The meat is considered the lowest calorie part of a turkey. If you peel the skin, which contains a sufficient amount of fat, then there are only 84 Kcal per 100 g of fresh turkey fillet. If you cut the pulp from other parts of the bird, then its calorie content increases to 130 Kcal.

The calorie content of turkey wings is about 200 kcal. This is due to the fact that under the skin and directly in it contains fats and carbohydrates, as well as empty calories. Unfortunately, it is not possible to remove the skin from the wings, but you can reduce the fat content by steaming turkey wings.

Turkey thighs have a calorie content of approximately 145 kcal per 100 g of product. Of course, after heat treatment, the calorie content becomes less, since in the process of cooking, frying and stewing, part of the fat is removed. If you adhere to a strict dietary diet, it is best to eat boiled or stewed turkey fillet. At the same time, try not to season the finished poultry meat with sauces, and also do not use other animal fats during the heat treatment process.

What are the benefits of turkey meat?

To appreciate all the benefits of turkey for our body, you need to know what fortified elements are contained in the meat of this bird. Unfortunately, in our country, the turkey is not very widespread. We choose chicken and goose, and then only turkey. Very in vain, because turkey protein is absorbed by our body almost completely, or to be more precise, by 95%.

So, let's see what useful components are contained in a turkey:

• unsaturated acids, in particular, omega-3: 100 g of cooked turkey meat can satisfy the body's daily need for this trace element;
• phosphorus;
• vitamins of groups A, B and K;
• calcium;
• magnesium.

These are the main components that are found in turkey and have a beneficial effect on our body. Turkey is recommended to be eaten by people who want to get rid of excess weight, as well as with the development of atherosclerosis. The meat of this bird practically does not contain harmful cholesterol.

To cleanse and strengthen the vascular walls, as well as to improve the functioning of the heart muscle, middle-aged and elderly people should definitely eat turkey, as it is rich in potassium. Also, turkey meat has a good effect on the formation of bone tissue, due to the saturation of the body with phosphorus and calcium.

Turkey has another useful property - this meat is absolutely hypoallergenic. It can be eaten by young children and during pregnancy.

To whom is it harmful?

Turkey meat has practically no contraindications for use, because its beneficial properties are simply impossible to count. However, nutritionists and gastroenterologists still advise being careful in eating such meat. Firstly, turkey meat contains a large amount of sodium, so you do not need to add a lot of salt to the bird during cooking. This is especially true for people suffering from hypertension.

Surprisingly tasty, healthy, easily digestible turkey meat is loved by most people. In many respects, it undoubtedly corresponds to chicken meat, but in some it surpasses. The amount of complete proteins, especially in the breast part, reaches 92%, this is a high figure indicating the high nutritional value of the turkey. Turkey meat is a dietary food product due to its high nutritional value, low allergenicity and calorie content.

Composition and benefits

The meat of this bird is especially useful for physically active people, it is well absorbed (better than pork and beef) and replenishes the energy resource. The composition of this meat product includes vitamins K, E, D, PP, B vitamins, minerals - potassium, calcium, magnesium, sodium, phosphorus, zinc, iodine, sulfur, selenium, manganese, etc. 190 kilocalories per 100 grams of the main product, make it possible to successfully use this meat in weight loss diets, especially since the turkey quickly satisfies the feeling of hunger.

Noting the undoubted benefits of turkey, it must be said that the vitamin B group present in turkey meat contributes to a significant improvement in the absorption of food, vitamin B12 effectively prevents anemia. B vitamins ensure the normal functioning of the nervous and cardiovascular systems.

According to the content of "bad" cholesterol, turkey meat has the most optimistic indicators. 100 grams of the original product contains approximately 30 mg of cholesterol. For comparison, it is worth noting that a similar amount of original veal meat is 110 mg, duck 500 mg of cholesterol, chicken approximately 80 mg of cholesterol. The meat of pork, beef, lamb is not even discussed, the amount of cholesterol in it is simply prohibitive. This makes it possible to use this type of meat for atherosclerosis.

Redox reactions in the body are impossible without vitamin PP, this vitamin regulates digestion, stimulates higher nervous activity, the cardiovascular system, dilates blood vessels, lowers cholesterol, and helps cleanse (detoxify) the body.

Vitamin E supports the reproductive function of both men and women, strengthens the immune system, the walls of blood vessels, is an antioxidant, improves the condition of the skin, nails and hair.

The amount of amino acids in turkey meat is in the optimal proportion. These are leucine, isoleucine, lysine, tryptophan, tyrosine, etc. Amino acids are the most valuable components of nutrition, because proteins are synthesized from them in the body. The unique amino acid tyrosine, which is part of this product, effectively stimulates the brain, normalizes metabolism, improves the functioning of the thyroid gland and adrenal glands, helps fight chronic fatigue, improves the functioning of the cardiovascular system, and has a beneficial effect on the condition of the teeth.

The amino acid tryptophan is a substance with the help of which serotonin and melatonin are formed in the body, allowing you to get a quality night's rest. Help convert tryptophan to melatonin carbohydrates. For regular insomnia, there is no better natural remedy than a small amount of turkey on a piece of bread. A few of these light snacks will relieve insomnia. Turkey can be confidently called the "bird of happiness", it contributes to the production of the "hormone of joy" serotonin. Thanks to serotonin, nervous tension is relieved, mood is evened out, stress is easier to tolerate, and depression disappears.

The significant sodium content of the meat makes it possible to use less salt during the preparation of the turkey. This is important for hypertensive patients, because salt increases blood pressure. Sodium improves metabolic processes in the body. Phosphorus has a positive effect on the health of bones and teeth. There is more iron in turkey than in beef, and it is absorbed better than in chicken. This element prevents iron deficiency anemia. In turn, zinc strengthens the immune system, normalizes liver function. Potassium and magnesium ensure the functioning of the heart and nervous system. Selenium strengthens the body's defenses, fights free radicals, slowing down aging and reducing the risk of cancer. Selenium, together with iodine, ensures the functioning of the thyroid gland.

Turkey meat is simply an indispensable food product for pregnant women, nursing mothers and young children. It is with such meat that parents need to start introducing the baby to meat foods. To increase the immunity of a child, the best meat cannot be found. For convalescents and recovering from serious illnesses, turkey meat is also indicated.

The most positive combination for maintaining human health is the combination of turkey meat with vegetables. Such a combination helps to maintain health, contributes to the normalization of the functioning of the digestive system, and reduces the risk of cancer by several times.

This variety of meat products is underestimated by the Russian consumer. Perhaps the reason for this fact may be the rather high cost of this meat in comparison with chicken meat. But the exceptional virtues of turkey meat speak in its favor compared to the universally beloved meat of the general population - pork and beef.

The benefits of turkey are preserved even when the product is frozen. The only condition for preserving the useful components of this meat product is the inadmissibility of re-freezing turkey meat. Roasted turkey is an incomparable culinary masterpiece.

Poultry meat has long been recognized by doctors as dietary and very healthy. It is recommended during recovery after operations, included in the treatment menu for exacerbations of diseases, based on it, weight loss plans are made. But in this matter, many prefer chicken, forgetting that there is a tender and juicy turkey that can give odds to any chicken - both in terms of the content of healing substances and in taste.

A LITTLE HISTORY

Even the ancient Aztecs appreciated turkey meat - the benefits and harms of the product remained a big American secret for a long time: turkeys were grown for dinner, clothes and weapons were decorated with feathers, tools were made from bones. But in the XVI, the time of the Spanish conquerors came, and the turkey went to conquer Europe. Today, these legs and wings take an honorable second place after chicken in terms of consumption, but Americans still put the turkey on the culinary pedestal - which is worth a huge baked carcass for Thanksgiving.

HOW TO CHOOSE?

In Russia, this product is only becoming fashionable: housewives prefer to cook their own chickens, geese and ducks, but you can already buy turkey meat in every specialized store.

The choice is quite wide: frozen and chilled poultry, breast and drumsticks, but the main value is that the fillet can be both white and red. The latter is not inferior to lean beef in taste, but it retains all the therapeutic and dietary benefits of the bird.

An excellent alternative for those who care about their health, but are not yet ready to completely give up fragrant red meat.

FOR HEART AND BLOOD

The uniqueness of turkey meat is its high sodium content: when cooking, the product requires a minimum amount of salt, and if you season it with aromatic herbs and spices, you can do without salting at all.

Poultry is an ideal food for heart patients and hypertensive patients:

• Reduces pressure
• Does not retain fluid in the body;
• Eliminates "heart" edema;
• Normalizes the metabolism of fats and proteins.

White fillet practically does not contain "bad" cholesterol, so patients with obesity and atherosclerosis can safely enjoy boiled and baked poultry. A large amount of iron in the product eliminates anemia and improves blood composition.

TREASURY OF VITAMINS

Any family will certainly fall in love with turkey meat - its benefits and harms are optimally balanced. Vitamins C and group B in the composition help strengthen the immune system and have a beneficial effect on the nervous system, so during sessions, annual reports, stress and nervous overload, a juicy breast with a side dish or a light meat salad will come in handy.

Vitamin A in this bird is involved in all metabolic processes and helps the formation of the baby during pregnancy, so all expectant mothers are advised to include white and red meat in the diet.

Turkey dishes are just a storehouse of medicinal elements: selenium, magnesium, iodine, iron, sodium and potassium. And in terms of phosphorus content and benefits for strong bones and beautiful teeth, tender fillets can compete with fish.

THE SECRET OF THE PROTEIN DIET

If you are on a diet or just strictly watching your weight, it is not at all necessary to give up meat recipes - turkey meat will fit perfectly into lunch and early dinner. Nutritious protein perfectly saturates, while there are practically no fats in such a dish.

The main thing is to choose a white turkey for a low-calorie menu - its calorie content is only 115 kcal per 100 g, if baked or boiled - about 160 kcal. Red is a little fatter - about 200-250 kcal, and it is better to leave it for a family dinner or a festive dinner.

HOW TO USE TURKEY FOR SLIMMING?

Bird breast and fillet are the basis of many protein diets, while experts recommend remembering a few basic rules:

• Follow a special diet for no more than 7-10 days, so as not to harm the body.
• White fillet should be eaten for lunch and dinner - baked, boiled or cooked in a double boiler.
• Turkey can be cooked with rice, green peas, boiled vegetables, seasoned with herbs and spices.
• To avoid digestive problems, do not forget to drink kefir and yogurt, and most importantly - plenty of pure water, as with any classic diet.

CONTRAINDICATIONS

Cooks, nutritionists and allergists around the world have long studied turkey meat - its benefits and harms are simply unique. The white breast, thighs and drumsticks have practically no contraindications: they do not cause allergies, do not provoke obesity, and do not accumulate cholesterol in the blood.

The only advice: like all protein products, this bird is not recommended in large quantities for patients with gout or kidney failure - it can provoke an attack or a prolonged exacerbation.

TURKEY IN COOKING

For many centuries, turkey meat has been familiar to mankind - recipes with it have been accumulated in huge quantities. Turkey goes well with vegetables, mushrooms, herbs, any side dishes. Each country has its own secrets of cooking this bird: in Britain it is baked with apples, stuffed with chestnuts, stewed with juniper berries to give homemade turkeys the characteristic taste of freshly caught game. In Italy, they like to experiment with herbs: oregano, basil, thyme, they cook pasta with turkey and stuff a juicy carcass with oranges. And the French just love turkey in white wine and mushroom sauce! Turkey meat is not just another variety of poultry, it is a healthy and tasty product that will decorate any festive table, become the main dish of a warm family dinner, and help maintain harmony and health. Try, experiment, look for new recipes - and you will certainly appreciate the turkey.