WHY CHICKEN IS HEALTHY?
Chicken is one of the most renowned healthy food in the world, you can find it in every part of the country's recipe and the list of recipes are endless Chicken's bland(soft) taste combines easily with various spices, sauces and that’s why it fits in various cuisines cultures.
The versatile factor is they're of recipes like you can boil, baked, grilled, gravy, fried, it is up to you which taste of recipe you want
Healthwise chicken is known as white meat and it considers healthier as compared to red meat like beef, mutton, pork
Healthy food needs nutrients which essential for a body to better perform every day up to its level best (optimal). And chicken is the best source of various nutrients and minerals.
Some Healthy Chicken Preparations Methods:
Grilled Chicken Recipe:
Mix all your marinade ingredients with lemon juice, olive oil, oregano, salt, garlic, pepper, and basil in a large bowl or a freezer zip-lock bag. Place your chicken inside the resealable plastic bag or shallow dish. and massage marinade ingredients gently over the chicken until properly coated.
Seal bag or cover the bowl and place it in the refrigerator. Then marinate the chicken for atleast 4 hours before cooking. preheat the outdoor drill over on high heat around 400 degrees and oil the grates.
Place your chicken on the grills and cook for 6 to 8 minutes and flip the other side and Do not overcook. transfer to a clean plate and serve that’s how grilled chicken healthy recipe makes easily.
Baked Chicken Recipe:
Start preheating your oven to 425°F/220°C. Pound your chicken by using a meat mallet or rolling pin 1.5 cm / 0.6inch at the thickest part. And be sure about the same thickness.
Line your baking pan with foil. place chicken on the tray drizzle with 1 tbsp pol rubbing seasoning all over until fully coated properly.
Mix with combined sugar, paprika, oregano, powders, pepper, salt, and chili. Bake your chicken in the oven for at least 18 to 20 minutes or internal temperature should be 165°F/75°C until the chichken surface gets golden with crispy edges.
Remove your chicken outside the oven and transfer a clean serving plate before serving it. wait for 4-6 minutes. this baked chicken is full of healthy nutrients.
Stir-Fried Chicken Recipe:
Place a large pan and add 1 tbsp of olive oil Trim chicken thighs into bite-sized pieces mix with ingredients chicken broth, soy sauce, honey and toasted sesame oil, and red pepper flakes.
Cook chicken until getting browned then remove from the pan.
Add broccoli, mushroom, red peppers., onions, garlic, and ginger carrots in the remaining oil. Cook for 2-3 minutes.
Put chicken back in skillet add whisk fry sauce and pour over the chicken and stir gently to combine it. make it boil for a couple of minutes and serve properly. this chicken recipe is also considered a healthy way of preparation.
Benefits of Chicken on Health:
1) PROTEIN:
Protein plays important role in muscle growth especially resistance( physical ) training as well it involves calcium metabolism which helps to optimize ( improve) bone health.
Chicken is an excellent source of proteins which plays an important role to build muscle tissues. Protein gives you raw materials to make a massive and stronger body. researchers have shown good intake of proteins helps you to maintain bone mineral density and removal of toxics.
Chicken’s protein-rich in leucine, amino acids which maintain and strengthen the vital function of the body. Eating chicken It because the risk factor of injures and disease like osteoporosis.
The question is How much chicken should you eat per day to lose weight?
Studies suggested that eat 3 ounces of protein like a chicken meal when you have a goal of 1200 calories a day, 4 ounces for 1400 calories, and 5 ounces for 1600 calories.
2) FATS:
Well, saturated fat is the main villain for raising cholesterol problems in the blood and increase the risk factor of heart disease and stroke in people.
Chicken is a source of fat, saturated fat, and cholesterol. Well, the good thing is that it has lower saturated fat and cholesterol as compared to red meat.
But some key factors have to be focus like the method of cooking, the portion size of the meal, and the use of balance ingredients in the meal can consider for eating healthy.
Athletes are known for eating a bigger amount of protein because it is a requirement for their protein goal but it is not good for the long term.
So you should stay away to copy them by avoiding recipes like butter chicken, fried chicken, and roasted chicken. and trying chicken in a light gravy, skinless chicken breasts cut chicken will be a better choice.
3) Rich on vitamins:
Chicken is full of vitamins. it will give strengthen your immune system by providing B vitamins to your body. It improves the nervous system and provides you sustainable energy to live everyday life.
The additional chicken will give you a good amount of vitamin D, which is one of the rare vitamins to get from food. It also makes eye sharp because it has vitamin A in it.
It contains vitamin b12 choline which promotes brain development properly.it has tryptophan which responsible for serotonin levels.
It contains a good amount of selenium, folate, phosphorus, and potassium. chicken provides healthy nutrients and vitamins to our body. You can eat chicken in moderation for around 3-6 ounces per day in a balanced meal.
4) Weight Management and Heart Health:
Chicken has a low saturated fate as compared to other meats like beef and pork. So keeps on eating your meal will keep your belly satisfied and save you from consuming carbs and overeating calories.
It is effective meat to release intestinal hormones and insulin. So, eat chicken every day will help you lose weight in a healthy way. in place of fattier meats and processed foods and avoid the consumption of low fiber carbohydrates will help you get a better and healthier weight.
The question is chicken really healthy for the heart?
Healthier weight decreases the risk factor of heart and blood pressure problems. So replace red meats with chicken meat and make your life healthier and healthy heart.
5) Better Mood:
Chicken’s protein helps you to keep fuller longer. Because it contains the amino acid tryptophan which is basically linked to your serotonin level in your brain.
It is known as a feel-good” hormone. This tryptophan produces serotonin which helps in mood-boosting.
Chicken also has B-12 which helps you to fight depression and make your mood better and life healthier.
6) Good for the stomach
The food we eat takes place in the last stage of our digestive system. Chicken nutrition like minerals, vitamins, proteins, and low saturated fat contributes healthy stomach.
One more factor that plays a major role in a good digestive system is fiber but chicken does not have it.
But remember It can be served with other cuisine and different style with healthy fiber ingredients.
Chicken’s Health Benefits & Nutrition:
One
serving (75-80gm) of Chicken Contains.
- Calories: 122
- Protein: 24 grams
- Fat: 3
grams
- Carbs: 0 grams
- Niacin: 51% of the Daily Value (DV)
- Selenium: 36% of the DV
- Phosphorus: 17% of the DV
- Vitamin B6: 16% of the DV
- Vitamin B12: 10% of the DV
- Riboflavin: 9% of the DV
- Zinc: 7% of the DV
- Thiamine: 6% of the DV
- Potassium: 5% of the DV
- Copper: 4% of the DV
Comments
Post a Comment