Uyakuthanda u-Burger wamanzi? Ngisho noma ama-hamburgers ayinhlangano enkulu yokudla okudla okusheshayo okudla okusheshayo , i-patter burter eyodwa yangasese ingaba yingxenye yokudla okunengqondo, okunomsoco. Udinga nje ukwazi ukuthi ungayilandela kanjani-noma indlela yokupheka-i-hamburger ukuze uyigcine inempilo.
Amaqiniso Okudla
| I-Patty eyodwa, i-Plain Hamburger ye-Nutrition Facts | |
|---|---|
| Isiswiti samasayizi we-1 (90 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 266 | |
| Ama-calories avela ku-Fat 91 | |
| Ingqikithi yamafutha 10.1g | 16% |
| I-Fat egcweleyo 3.2g | 16% |
| I-Polyunsaturated Fat 0.2g | |
| I-Monounsaturated Fat 3.5g | |
| I-cholesterol 30mg | 10% |
| I- 396mg ye-sodium | 17% |
| I-Potassium 173.7mg | 5% |
| I-Carbohydrates 30.3g | 10% |
| I-Fiber Diet 1.1g | 4% |
| Ama-Sugars 5.2g | |
| Amaprotheni 13.3g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-Calcium 12% · I-Iron 15% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ukudla i-hamburger kuzodla amandla okudla okugcwele okugcwele. I-Ground yenkomo, isithako esiyinhloko ku-burger, iphakeme ngamafutha agcwele. Futhi abanye abantu baze balungiselele nabakwa-burgers babo besebenzisa amafutha engeziwe afana nebhotela noma amafutha.
Amafutha anelisiwe ahlobene nengozi ephakeme yesifo senhliziyo. Ochwepheshe bokudla okunomsoco ku-Academy of Nutrition and Dietetics batusa ukuthi unciphise ukufakelwa kwamafutha akho okugcwele kuya kumaphesenti angu-10 wokusetshenziswa kwakho kwekhalori yansuku zonke.
Kodwa izindaba akuzona zonke ezimbi uma uthanda i-burger enhle. I-hamburger ihlinzeka ngokudla okunomsoco. Umthombo omuhle wamaprotheni, insimbi, i-phosphorus, nezinye izakhi eziningana. Uma ukhetha ukudla i-hamburger yakho ebhodini eligcwele okusanhlamvu, lingase linikeze ne- fiber enempilo nokugcwalisa .
Ukuqhathaniswa kwekhalori
Inombolo ye-hamburger kilojoule oyidlayo ingaxhomeke lapho uthenga khona noma ulawule umcibisholo wakho. Ukwenza ekhaya kusuke kukugijimela kangako impilo enhle ngoba ungasebenzisa indlela ephansi yokulungiselela amafutha .
Uma udla ngaphandle, nansi indlela ama-burgers ambalwa adumile afanelana ngayo:
- I-McDonalds Hamburger: ama-kilojoule angu-240, ama-8 amagremu amafutha, ama-gramu angu-3 agcwele amafutha
- I-Burger King Hamburger : ama-kilojoule angu-220, ama-8 amagremu amafutha, ama-gramu angu-3 agcwele amafutha
- In-N-Out Hamburger ye-Burger nge-anyanisi: ama-calories angu-390, ama-gram angu-19, ama-gramu angu-5 wamafutha agcwele
- McDonalds Big Mac: 530 kilojoule, ama-gramu ayi-27, ama-gramu angu-10 agcwele amafutha
- I-Red Robin Gcina I-Burger Elula: 624 amakholori, ama-gramu angu-33
- I-Burger King Whopper: ama-kilojoule ayi- 630, ama-38 amagremu, ama-gramu angu-11 agcwele amafutha
- I-Applebees Classic Burger: ama-calories angu-780, ama-gramu ama-50, amagremu angu-18 agcwele amafutha
- I-TGIFIzinsuku zonke ze-American-Stacked Burger: ama-kilojoule angu-1480, ama-gramu angu-93, ama-gramu angu-34 wamafutha agcwele
Qaphela ukuthi ezinye zalezi hamburgers ezithandwayo zenziwa ngamathambo angaphezu kweyodwa.
Indlela Yokwenza I-Hamburger Yakho Iphilile
I hamburger eyodwa yamahhashi ayilona ukhetho oluhle kunazo zonke ngesikhathi sokudla, kodwa futhi akuyona into embi kakhulu. Futhi kukhona izinto ezimbalwa ongayenza ukuze wenze i-burger yakho iphile kahle.
- Yenza i-hamburger yakho ekhaya. Uma upheka ekhaya, ungalawula usayizi wesabelo . Ngokusho kwe-American Heart Association, ukuphakanyiswa kokuphakanyiswa kwenkomo kungama-ounces amathathu okuphekwe. Ungashintsha futhi indlela yokulungiselela ukukhulisa ukudla kwakho kokudla. Abanye abantu benza ama-burgers ngezinkwa zokudla ukuze basize ukubopha inyama. Kodwa izinkwa ze-breadcrumbs zizofaka okuningi ngaphandle kokungeza amakholori amaningi kakhulu. Ungaphinda wengeze i-turkey ephuthumayo inyama yakho ye-hamburger ukuze unciphise ama-kilojoule.
- Hamba ujabule. Kungakhathaliseki ukuthi uyadla noma upheka ekhaya, i-burger eboshiwe iyoba ngcono kune-burger othosiwe. Kungani? Ngoba uma udla inyama, amafutha asusa inyama. Uma upheka i-patty yakho epanini lokuthosa, inyama ihlezi ngamafutha futhi ibamba okuningi.
- Zama kungenasiphelo. Iningi lebhamburger buns lingafaka ama-calorie, amafutha nama- carbohydrate ahlanzekile ekudleni kwakho. Ngakho-ke usike ukubala kwakho ngesigamu ngokuhamba ngaphandle. I-hamburger yakho izoba yi-messier yokudla, kodwa kancane kancane impilo enhle. Futhi ungasebenzisa njalo imfoloko nommese uma kunesidingo. Enye indlela ukusebenzisa ukufakwa kwe-lettuce njenge-bun bese weqa isinkwa ngokuphelele.
- Isikali emuva emuva kosawoti. Ama-hamburgers amaningi yokudlela ayinamanzi kakhulu. Uma uzama ukunciphisa i-sodium ekudleni kwakho, phindela emuva usawoti owengeziwe lapho upheka umcibisholo ekhaya. Sebenzisa ezinye iziphuzo ezinjenge-anyanisi omusha noma i-jalapeno ukuze uthole ukunambitheka.
- Qaphela ngama-condiments. I-burger patty iphezulu ngama-kilojoule, kodwa ama-toppings kanye nama-condiments angathumela inani lakho lamanoni nekhalori ngaphezu komphetho. Yeqa ibhakede, i-mayo, i-sauce yebhayisikili ngisho ne-ketchup uma ufuna i-burger engcono.
- Khetha i-side dish yakho ngokunakekelwa. Yiziphi izibambano eziphelele nge-burger enamanzi? Uma udla ngaphandle, kungenzeka ukuthi ukudla kwakho kuzofika ngamafries futhi mhlawumbe ngisho ne-milkshake. Inani lakho lekhalori eliphelele lelokudla lizoba ezinkulungwaneni. Uma ufuna ukusika amafutha nama-kilojoule, ujabulele i-Burger yakho ngezinduku ze-veggie noma isaladi encane enempilo. Futhi uphuze amanzi ukucima ukoma kwakho.
Ingabe ama-Hamburger Alternatives Noma angcono?
Ungase ulingeke ukuba uzame enye indlela yokugqoka ukuze wenze ukudla kwakho kuphile kahle. I-turkey burger noma enye inyama (njengama-soy burgers) ngezinye izikhathi aphansi ezinkolweni. I-Boca Veggie Burger, isibonelo, inikeza ngamakhilomitha angu-124. Kodwa ikhalori izibalo azihlali ziphansi njalo. Isibonelo, uma umcibisholo we-turkey wenziwa ngezingxenye ezinamandla kunayo yonke yezinyoni (inyama emnyama nesikhumba) khona-ke inani lekhalori lingase lingabi liphansi kakhulu kunomkhumbi wenkomo.
Uma uthanda kakhulu umgundi omanzi futhi ufuna ukunciphisa ama-calories, yenza i-mushroom entsha ye-mushroom esikhundleni. Gcoba i-portobello i-mushroom cap (ngokushelela ngendlela efana ne-burger) bese uyibeka ebhodini lonke likakolweni. Engeza ucezu olulodwa lweshizi uma ungathanda, utamatisi, ulethisi, kanye nama-pickle futhi une-burger enempilo enomnandi futhi eyanelisayo.
> Umthombo:
> Impilo Yenhliziyo Yabesifazane. I-Academy Yokudla Ne-Dietetics.