Kodi mumakonda burger wowutsa madzi? Ngakhale kuti hamburgers ndi chakudya chodalirika pamadyerero ambiri odyera , nthawi zina munthu wosakwatiwa akhoza kukhala gawo la chakudya choyenera, chopatsa thanzi. Muyenera kudziwa momwe mungagwiritsire ntchito-kapena kuphika-hamburger kuti mukhale wathanzi.
Zoona za Zakudya Zabwino
| Single Patty, Hamburger Plain Mfundo Zowona | |
|---|---|
| Kumanga masangweji 1 (90 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 266 | |
| Ma calories ochokera ku Mafuta 91 | |
| Total Fat 10.1g | 16% |
| Mafuta okhutira 3.2g | 16% |
| Mafuta a Polyunsaturated 0.2g | |
| Mafuta a Monounsaturated 3.5g | |
| Cholesterol 30mg | 10% |
| 396mg sodium | 17% |
| Potaziyamu 173.7mg | 5% |
| Zakudya 30.3g | 10% |
| Matenda a Zakudya 1.1g | 4% |
| Zakudya 5.2g | |
| Mapuloteni 13.3g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 12% · Iron 15% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Kudya hamburger kudzakuthandizani kuti mukhale ndi mafuta odzaza mafuta. Ng'ombe yamphongo, yomwe imayambira mu burger, ili ndi mafuta odzaza. Ndipo anthu ena amakonzekeretsa ogulitsa awo pogwiritsa ntchito mafuta ena monga mafuta kapena mafuta.
Mafuta okhuta amadziwika ndi chiopsezo chachikulu cha matenda a mtima. Akatswiri opeza zakudya pa Academy of Nutrition ndi Dietetics amalimbikitsa kuti muchepetse mafuta anu okhutira mafuta 10 peresenti ya mafuta anu a kalori tsiku ndi tsiku.
Koma nkhani siziri zoipa ngati mumakonda burger wabwino. Hamburger imapereka zakudya zina. Ndicho chitsime chabwino cha mapuloteni, chitsulo, phosphorous, ndi zakudya zina zambiri. Ngati mutasankha kudya hamburger pa bulu lonse, mukhoza kupatsanso mchere wathanzi .
Kuyerekeza kwa Kalori
Chiwerengero cha makasitomala a hamburger omwe mumadya chimadalira komwe mumagula kapena kulamula burger wanu. Kuzipanga panyumba nthawi zambiri zimakhala bwino chifukwa cha thanzi labwino chifukwa mungagwiritse ntchito njira yochepetsera mafuta .
Ngati mudya, taonani momwe ang'onoting'ono owerengeka otchuka amafanizira:
- Hamburger McDonalds: makilogalamu 240, 8 magalamu mafuta, 3 magalamu mafuta odzaza
- Burger King Hamburger : makilogalamu 220, 8 magalamu mafuta, 3 magalamu mafuta odzaza
- In-N-Out Burger Hamburger ndi anyezi: 390 makilogalamu, 19 magalamu mafuta, 5 magalamu a mafuta odzaza
- McDonalds Mac Mac: 530 makilogalamu, 27 magalamu mafuta, 10 magalamu mafuta odzaza
- Mbalame Yofiira Pitirizani Kuwombera Yosavuta: 624 makilogalamu, 33 magalamu mafuta
- Burger King Whopper: makilogalamu 630, 38 magalamu mafuta, 11 magalamu mafuta odzaza
- Apula Classic Burger: ma calories 780, 50 magalamu mafuta, 18 magalamu mafuta odzaza
- TGIFridays All-American Stacked Burger: makilogalamu 1480, 93 magalamu a mafuta, 34 magalamu a mafuta odzaza
Onani kuti ena mwa ma hamburger otchukawa amapangidwa ndi ziweto zoposa ng'ombe imodzi.
Mmene Mungapangire Hamburger Yanu Yochuluka
Kamodzi ka hamburger kamodzi sikanakhala njira yabwino kwambiri pa nthawi ya chakudya, koma sizinanso zoipa. Ndipo pali zinthu zingapo zimene mungachite kuti burger wanu akhale wathanzi.
- Pangani hamburger yanu kunyumba. Mukaphika pakhomo, mungathe kulamulira kukula kwa gawo . Malingana ndi American Heart Association, malingaliro omwe amalimbikitsa kukula kwa ng'ombe ndi atatu ophika ophika. Mukhozanso kusintha njira yokonzekera kuti mupititse patsogolo zakudya zanu. Anthu ena amapanga burgers ndi mikate kuti azithandiza kumanga nyama. Koma ziwombankhanga zidzawonjezera wochulukitsa popanda kuwonjezera makilogalamu ambiri. Mukhozanso kuwonjezera nyama yowonda ku nyama yanu ya hamburger kuti muchepetse pa makilogalamu.
- Pitani kukwaza. Kaya mumadya kapena kuphika pakhomo, burger wotsalira adzakhala bwino kusiyana ndi burger wouma. Chifukwa chiyani? Chifukwa mukadya nyama, mafuta amachoka ku nyama. Pamene mumaphika pakhomo, nyama imakhala mu mafuta ndipo imatenga zambiri.
- Yesani izo zopanda pake. Mabitolo ambiri a hamburger amatha kuwonjezera zakudya zopatsa mafuta, mafuta ndi zonunkhira . Kotero kudula kuwerengera kwanu mu theka poyenda wopanda pamwamba. Hakuurger wanu adzakhala msizi kuti adye, koma wathanzi pang'ono. Ndipo nthawi zonse mungagwiritse ntchito mphanda ndi mpeni ngati kuli kofunikira. Njira ina ndi kugwiritsira ntchito phula la letesi monga bun ndi kudula mkate wonse.
- Pewani mchere. Ambiri odyera mabakiteriya amakhala amchere kwambiri. Ngati mukuyesera kuchepetsa sodium mu zakudya zanu, sungani mchere wochuluka mukamaphika Burger kunyumba. Gwiritsani ntchito zokolola zina monga anyezi atsopano kapena jalapeno kuti mukhale ndi zakudya zambiri.
- Samalani ndi condiments. Burger amakhala ndi makilogalamu ambiri, koma mavitamini ndi mavitamini amatha kutumiza mafuta ndi calorie kuwerengera. Lembani nyama yankhumba, mayo, msuzi wa msuzi komanso ketchup ngati mukufuna burger wabwino.
- Sankhani mbale yanu kumbali yanu mosamala. Kodi ndi awiri ati awiri omwe ali ndi burberry yowutsa madzi? Ngati mukudya kunja, mwinamwake chakudya chanu chidzabwera ndi mchere ndipo mwinamwake ngakhale mkaka wa mkaka. Nkhumba yanu yonse ya calorie ya chakudya chimenecho idzakhala mu zikwi. Ngati mukufuna kudula mafuta ndi calories, sangalalani ndi burger wanu ndi timagulu ta veggie kapena saladi yaing'ono. Ndipo imwani madzi kuti muzimitsa ludzu lanu.
Kodi Nsomba Zina za Hamburger Zili Zabwino?
Mutha kuyesedwa kuti muyese burger njira ina kuti mupange chakudya chanu kukhala wathanzi. Burger ya Turkey kapena nyama zina (monga soy burgers) nthawi zina zimachepetsa m'makilogalamu. Mwachitsanzo, Boca Veggie Burger imapereka pafupifupi makilogalamu 124. Koma kalori amawerengera si nthawi zonse yotsika. Mwachitsanzo, ngati bulegu wa nkhuku imapangidwa ndi mbali zowonongeka kwambiri za mbalame (nyama yakuda ndi khungu) ndiye kuti chiwerengero cha calorie sichingakhale chochepetsetsa kuposa mbalame ya ng'ombe.
Ngati mumakonda kwambiri Burger yowutsa mudyo ndipo mukufuna kuchepetsa zakudya zowonjezera, mupange bowa mwatsopano m'malo mwake. Kuwotchera portobello bokosi (bokosi lopangidwa mofanana ndi burger) kenaka liyike pa tirigu wonse wa tirigu. Onjezani chidutswa chimodzi cha tchizi ngati mukufuna, phwetekere, letesi, ndi pickles ndipo muli ndi burger wathanzi omwe ndi okoma komanso okondweretsa.
> Chitsime:
> Moyo Wathanzi kwa Akazi. Academy of Food and Dietrotics.