I-Las Ama-hamburgers abe uphawu lokudla okusheshayo kwesimanjeKushibhile, kuyakhanga, futhi kutholakala cishe kuwo wonke amakhona. Kodwa-ke, umbuzo ofanayo ubulokhu uzungeza kubo iminyaka: ingabe bayingozi empilweni njengoba kushiwo, noma bangaba yingxenye yokudla okulinganiselayo uma bedliwa ngokunengqondo?
Iqiniso liwukuthi impendulo ayilula njengokubiza i-hamburger ngokuthi "embi" noma "enhle". Kuya ngenyama, isinkwa, amasoso, izitsha eziseceleni, futhi ngaphezu kwakho konke, ukuthi sikudla kangaki.Ngokusekelwe kukho konke okushiwo imithombo eyinhloko mayelana nokudla okunomsoco, kanye nokwengeza isipiliyoni esiwusizo ekuphileni kwansuku zonke, sizokwephula ngokuthula lokho okubangela lesi sidlo esisithanda kakhulu.
Kungani ama-hamburger ebhekwa njengengenampilo?
Uma sibheka i-hamburger yokudla okusheshayo, siqonda ngokushesha idumela layo elibi: Amandla amaningi ngendlela yama-calories kanye nenani elincane kakhulu lokondleka kwangempelaOkungukuthi, amafutha amaningi, usawoti kanye noshukela, kodwa i-fiber encane, amavithamini noma amaminerali ngezilinganiso ezifanele.
Ingxenye yenkinga isenyameni. I-hamburger evamile ngokuvamile isebenzisa inyama ebomvu enamafutha uma kuqhathaniswa.Lokhu kuhluke kakhulu ku-steak engenamafutha. Lokhu kusho okuqukethwe okuphezulu kwamafutha agcwele, okuthi, uma kusetshenziswe ngokweqile futhi njalo, kuhlotshaniswa nobungozi obukhulu besifo senhliziyo.
Isinkwa asisizi kangako, ngendlela yaso evamile. Isinkwa esimhlophe esivela emaketangeni okudla okusheshayo cishe ngaso sonke isikhathi senziwe ngofulawa ocolileZine-fiber ephansi futhi zigaywe ngokushesha, okukhuthaza ukukhuphuka kweglucose yegazi futhi, ngokuhamba kwesikhathi, kuhlotshaniswa nokukhuluphala ngokweqile kanye nengozi enkulu yohlobo lwesifo sikashukela sohlobo 2 uma isetshenziswe njalo.
Uma sengeza kulokho okujwayeleke kakhulu okungeziwe—ubhekeni, ushizi onamafutha kakhulu namasoso entengiso alayishwe ushukela nosawoti—siba nenhlanganisela ekahle yokwandisa amakholori ngaphandle kokuqaphela. Umongo lapho i-hamburger idliwa khona ngokuvamile ivala isivumelwano.: iziphuzo ezibandayo ezinoshukela, amashiphu amazambane anosawoti, ama-nuggets futhi, kwezinye izimo, ama-dessert anoshukela noma iziphuzo ezidakayo.
Ngokubona ngale ndlela, lolu hlobo lwemenyu luqukethe ukweqisa kwamafutha agcwele, i-sodium, namandla esewonkeNokho, inokudla okunomsoco okuncane kakhulu. Ukuwudla ngezikhathi ezithile akuyona inkinga, kodwa uma kuba umkhuba ovamile, kungase kubangele umonakalo esikhathini esimaphakathi nesikhathi eside.
Inani lokudla okunomsoco le-hamburger ngokohlobo lwenyama
Nakuba sivame ukuhlanganisa wonke ama-hamburger ndawonye, Iqatha lenkomo elinamafutha alifani ne-a inkukhu Burguer noma i-turkey enenyama engenamafuthaUkushintsha impahla eluhlaza kushintsha kakhulu ikhalori kanye nephrofayili yamafutha.
Endabeni yebhega yenkomo evamile, isilinganiso ngokuvamile siseduze mayelana nama-calories angu-200 ngeyunithi ngayinye ye-100-gramIqukethe cishe u-19g wamaprotheni futhi cishe u-14g wamafutha, ingxenye enkulu yawo egcwele. Okuqukethwe kwe-carbohydrate enyameni cishe akukho.
Uma sisebenzisa inyama engenawo amandla, njengenkukhu noma i-turkey (ikakhulukazi uma sisebenzisa ibele), Izibalo zithuthuka kakhulu ngokuya ngamakhalori namafutha esewonke.Ibhega yenkukhu enosayizi ofanayo ingaba namakhalori acishe abe ngu-140, anenani elilinganayo leprotheyini (cishe u-18g) kanye cishe nengxenye yamafutha.
Ngokombono wokudla okunomsoco, lokhu kusho ukuthi Amabhega enyama yenkomo angaba umthombo omuhle wamaprotheni apheleleamavithamini ensimbi kanye no-B (ikakhulukazi i-B12, i-niacin, i-B6 ne-riboflavin), inqobo nje uma izingcezu ezinamafutha aphansi zikhethwa noma izingxenye zilungiswa zibe usayizi ofanele.
Amafutha agcwele akuwona "ubuthi" ngokwawo: Umzimba nawo uyazisebenzisa futhi uyakwazi ukuzibekezelela ngaphandle kwezinkinga uma zithathwa ngamanani aphakathi.Inkinga ivela lapho ukudla okuphelele kugcwele inyama enamafutha, amasoseji, amakhekhe kanye nokudla okugaywe kakhulu, ngakho inani lamafutha agcwele liyakhuphuka.
Indima yokuhambisana: isithende sangempela sika-Achilles
Ngokombono wezempilo, ngaphezu kwe-hamburger enqunu, Ngokuvamile imenyu ephelele eyenza umehluko phakathi kwesidlo esiphusile kanye nebhomu langempela lekhalori.Yilapho-ke kuqala khona isinkwa, amasoso, izitsha zokudla neziphuzo.
Isinkwa esijwayelekile se-hamburger sinikeza ama-carbohydrate amunca ngokushesha, i-fiber encane futhi, ngezinye izikhathi, noshukela owengeziweUkuyishintsha ngesinkwa se-wholemeal ngembewu kuthuthukisa kakhulu iphrofayili yokudla okunomsoco, njengoba kunezela i-fiber, amavithamini B kanye namafutha angenayo imbewu.
Esigabeni samasoso, kufanelekile ukukhumbula lokho Imayonnaise ingaba namakhalori aphindwe kasikhombisa amanye amasoso njengeketchup noma izoso.Futhi isinaphi ngokuvamile inosawoti ophindwe kabili ku-ketchup. Nakuba lezi zinongo zibonakala zingenabungozi, ukusetshenziswa kwazo ngokuphana kwengeza amafutha nesodium ngaphandle kokunikeza izakhi eziningi.
Isoda enoshukela nayo ayisizi. Ingilazi enkulu yesoda ingaba noshukela omningi njengamaphakethe amaningana kashukela wetafula.Ngakho-ke, ingezwe kuyo yonke imenyu, ivele iqede ukudla ngokweqile kwamakholori angenalutho.
Ingabe i-hamburger ingangena ekudleni okunomsoco?
Izincomo ezivela ezinhlanganweni ezifana ne-Spanish Society of Community Nutrition zibonisa ukuthi, kubantu abadala, Okuhle wukudla ukudla oku-3 kuya kwezi-4 kwenyama ngesonto, ukubeka phambili ukusikeka okuthambile futhi ushiye inyama ebomvu ukuze idliwe ngezikhathi ezithile.Ukudla okujwayelekile kwenyama kulinganiselwa ku-100-125g, okucishe kulingane nosayizi we-hamburger evamile.
Lokhu kusho ukuthi, ngokulungisa ubuningi kanye nemvamisa, I-hamburger ingaba yingxenye yokudla okunempiloIkakhulukazi uma unaka uhlobo lwenyama, indlela yokupheka, nakho konke okunye okuhilelekile. Ukudla i-hamburger elungiselelwe kahle kanye ngesonto, njengengxenye yokudla okucebile izithelo, imifino, okusanhlamvu, okusanhlamvu okuphelele, nokuvivinya umzimba njalo, akubangeli ingozi enkulu kubantu abaningi abanempilo.
Nokho, inkinga iphakama lapho ama-hamburger (ikakhulukazi ama-hamburger okudla okusheshayo) eba umkhuba ophindaphindwayo izikhathi eziningana ngesonto, futhi basusa okunye ukudla okunomsoco., njenge imidumbainhlanzi noma imifino. Ngokuhamba kwesikhathi, lokhu akugcini nje ukwandisa ingozi yokukhuluphala, isifo sikashukela, noma isifo senhliziyo, kodwa futhi "uqeqesha" ulwanga lube ukunambitheka okunamandla kakhulu nosawoti, okwenza ezinye izitsha ezilula (ukhilimu wesobho semifino, ucezu lwesithelo, i-omelet yesiFulentshi) ibonakale ingenalutho.
Izimo ezikhethekile nazo kufanele zicatshangelwe. Kubantu asebekhulile abangakuthandi ukudla, ukuhlafuna kanzima, noma ukuntula okusansimbi ne-vitamin B12I-hamburger yekhwalithi ingaba yindlela esebenzayo yokuhlinzeka ngamaprotheni, amandla kanye nama-micronutrients ngendlela enambitheka kakhudlwana, njalo unakekele inani likasawoti kanye namafutha aphelele.
Ingabe inkukhu, ingulube, noma i-turkey burgers inempilo?
Uhlobo lwenyama lunquma kakhulu inani le-caloric lomkhiqizo wokugcina. Ama-hamburger anenani eliphezulu lengulube avame ukuba namandla kakhulu.ngoba lenyama ikhuluphele. Kodwa-ke, iphrofayili ye-lipid yengulube, uma kuqhathaniswa, inamafutha angagcwele kancane kunenyama yenkomo, anciphisa kancane okuqukethwe kwayo kwekhalori ephezulu.
Ngakolunye uhlangothi, Amabhega enkukhu noma e-turkey enziwe ngezingxenye ezithambile, njengebele, anokwakheka okululaBanamafutha amancane, amafutha agcwele kancane, nama-calories ambalwa ngokuphakelwa ngakunye. Ziyinketho ethokozisayo yalabo abafuna ukunciphisa amandla abo ngaphandle kokuyeka ifomethi ye-hamburger.
Nokho, akwanele ukuba nje "nenkukhu" kulebula: Udinga ukubheka uhlu lwesithako kanye nokuqukethwe kwangempela kwenyama engenamafutha, amafutha angeziwe, nosawoti.Amanye amabhega enkukhu akhiqizwa embonini anesikhumba, isitashi, ufulawa, kanye nezithasiselo ezilimaza iphrofayili yazo yokudla okunomsoco.
Kuzo zonke izimo, kubalulekile ukuhlola ulwazi lokudla okunempilo emaphaketheni: Akuwona wonke ama-hamburger esuphamakethe afana namafutha agcwele, i-sodium, nama-calories.Ukuqhathanisa amabhrendi kungenza umehluko omkhulu kwikhwalithi yalokho esikubeka emapuletini ethu.
Ama-burgers wemifino kanye ne-vegan: ingabe ahlala eyindlela enempilo?
Ngokukhula kwezidlo ezisekelwe ezitshalweni, zonke izinhlobo zamabhega emifino ziye zanda. Ilebula labo elithi “veggie” noma elithi “vegan” lenza abantu abaningi bazibone benempilo.Kodwa iqiniso liwukuthi, njengemikhiqizo yenyama, kunemihle kakhulu futhi embi kakhulu.
Izinguqulo ezithakazelisa kakhulu ngokombono wokudla okunempilo yilezo ezenziwe nge izithako zangempela: i-chickpea kanye ne-lentil burgersokusanhlamvu okuphelele (i-quinoa, oats, irayisi elinsundu), imifino, namantongomane noma imbewuLawa ma-burger ahlinzeka ngamaprotheni emifino, i-fiber, amavithamini namaminerali, futhi ngokuvamile anohlu olufushane lwezithako.
Kukhona nama-burgers enziwe nge-tofu, tempeh, noma seitan. I-Tofu ne-tempeh yimithombo emihle yephrotheni esekelwe ezitshalweniI-wheat gluten iphansi ngamafutha agcwele futhi inephrofayili ethakazelisa kakhulu uma ihlanganiswe nokunye ukudla okusekelwe ezitshalweni. Ngakolunye uhlangothi, i-Seitan inothile ngamaprotheni kodwa yenziwe nge-wheat gluten, ngakho ayifaneleki kubantu abanesifo se-celiac noma ukuzwela kwe-gluten.
Bese siba nama-burger asekelwe esitshalweni "esizukulwane esisha", alingisa ukuthungwa nokunambitheka kwenyama cishe kumilimitha. Ngokuvamile lezi zisebenzisa i-pea noma i-soy protein concentrates, amafutha acolisisiwe, ama-flavorings kanye nemibalaZingaba usizo njengenguquko kulabo abafuna ukunciphisa ukudla kwabo inyama, kodwa aziyona inketho elula kakhulu: kwezinye izimo, banamazinga wamafutha agcwele kanye nesodium eqhathaniswa namabhega enkomo.
Ngakho-ke, ngisho nasensimini ye-vegan noma yemifino, Isihluthulelo siwukufunda ilebula ngokucophelela: hlola i-sodium, amafutha agcwele, ushukela owengeziwe kanye nenani lezithasiselo.Ibhega esekwe esitshalweni esenziwe kakhulu isewukudla okugaywe kakhulu, nakuba ingenayo inyama.
Indlela yokwenza i-hamburger ibe nempilo kakhulu
Izindaba ezinhle ukuthi, ngokulungiswa okuthile okunengqondo, Singakwazi ukuguqula i-hamburger ibe isidlo esinokulinganisela., ifaneleka ukungena kalula ekudleni okuhlukahlukene nokunempilo.
Siqala ngezinto eziyisisekelo: inyama (noma imifino elinganayo). Khetha inyama engenawo amandla enyama yenkomo, inkukhu, i-turkey, noma ngisho inhlanzinoma ingxube yemifino eyenziwe ekhaya ye-legumes kanye nezinhlamvu ezigcweleLesi isinyathelo sokuqala esibalulekile. Ukuyigaya ekhaya noma ukukhetha amabhega ebhusha elithembekile ngokuvamile kuqinisekisa ikhwalithi engcono nezithako ezimbalwa ezingafunwa.
Futhi singacebisa inhlama ye-hamburger ngokwayo ngokungeza imifino eqoshiwe (anyanisi, isanqante egayiwe, isipinashi(upelepele), oats, imbewu noma amakhambi anephunga elimnandiNgale ndlela sandisa ivolumu ngama-calories ambalwa, sengeza i-fiber, futhi sandise i-micronutrients nama-antioxidants.
Ngokuqondene nesinkwa, kufanelekile ukufaka esikhundleni somqulu omhlophe wakudala isinkwa se-wholemeal esinembewu, esinemvuthuluka ehlangene kanye nenani elihle le-fiberLokhu kuthuthukisa ukusutha, kuvimbela ukukhuphuka kwe-glucose, futhi kunikeza amafutha anenzuzo angenayo i-unsaturated avela kumbewu.
Ukuhlobisa kungenye iphuzu elibalulekile. Shintshanisa amafrimu ngesaladi exubile noma imifino eyosiwe Inciphisa kakhulu ama-calories esitsheni futhi ikhulise okuqukethwe kwamavithamini, amaminerali kanye ne-fiber ngaphandle kokudela ukudla okwanelisayo nokumnandi.
Mayelana namasoso, okuhle wukubeka phambili Amalungiselelo alula enziwe ekhaya, njengezingxube zeyogathi yemvelo nezinongo, ukwatapheya ocutshiwe onolamula, noma amanani amancane amafutha omnqumo angemsulwa. notamatisi, ugalikhi, noma amakhambi. Ngale ndlela silawula inani lamafutha nosawoti, futhi sigweme ushukela ofihliwe.
Imvamisa nomongo: yini ngempela eyenza umehluko
Ngaphandle kwezithako, kunephuzu elilodwa elivame ukunganakwa: Imikhuba yokusetshenziswa namaphethini kubaluleke kakhulu njengesitsha ngokwaso.Akufani nokudla ibhega yasekhaya enesaladi kanye njalo ezinsukwini eziyishumi, njengoba kuwuku-oda ukudla okusheshayo okugcwele kathathu ngesonto.
Abantu abagcina indlela yokuphila esebenzayo -Bazivocavoca, ababhemi, banciphisa utshwala, futhi basekela ukudla kwabo ekudleni okugayiwe kancane.- bangajabulela i-hamburger ngezikhathi ezithile ngaphandle kokuthi ibangele inkinga enkulu yezempilo. Kulowo mongo, i-hamburger imane nje iyinjabulo yesikhashana phakathi kwesethi yemikhuba emihle.
Ngokuphambene nalokho, lapho ukudla kuhlala kuncike ekudleni okusetshenzwe kakhulu, iziphuzo ezibandayo, amakhekhe, nokudla okusheshayo, Ibhega ngayinye eyengeziwe yengeza endaweni esivele ilayishwe kakhulu yamafutha amabi, ushukela, nosawoti.Umonakalo awubangelwa ukudla okukodwa, kodwa ngesamba sezinto eziningi "ezincane" ngokuhamba kwesikhathi.
Ngaphezu kwalokho, kusukela ku-psychology yokudla, kuyaziwa lokho Ukungabi namademoni ngokuphelele ekudleni okuthile kungaholela ebuhlotsheni obungenampilo nokudla.Ukwenza ama-hamburger kube yinto engafaneleki ngokuphelele kungaholela ekudleni ngokweqile ngezikhathi ezithile, umuzwa wecala, nokukhathazeka okuzungezile ukudla.
Yingakho ochwepheshe abaningi bencoma indlela eguquguqukayo: ukugxila kwikhwalithi yokudla okuphelele nokulinganiselaukuvumela lokhu kudla ngezikhathi ezithile, ngezinguqulo ezingcono kakhulu futhi ngaphandle kwedrama lapho kuvela.
I-hamburger—kungakhathaliseki ukuthi yenziwe ngenyama noma ngemifino—ingaba ukudla okwamukelekayo kakhulu uma ilungiswe ngezithako ezisezingeni eliphezulu, ehambisana nemifino namanzi, futhi ihlanganiswe nendlela yokuphila enempilo. Akuphoqelekile ukuyeka lesi sidlo kuze kube phakade ukuze unakekele impilo yakhoOkunqumayo ngempela ukuthi siyidla kanjani, ngani, futhi kangaki.