Iwe unoda jigger yakawanda here? Kunyange zvazvo hamburgers ari chikafu pane zvinyanya zvekutsanya zvokudya zvekudya zvekudya , rimwe nguva imwe chete patty burger inogona kuva chikamu chekudya kwakanaka, kunonwisa. Iwe unongoda kuziva nzira yekuraira-kana kuti ungabika sei-hamburger kuti ugare wakagwinya.
Nutrition Facts
| Single Patty, Plain Hamburger Nutrition Facts | |
|---|---|
| Serving Size 1 sandwich (90 g) | |
| Per Serving | % Daily Value * |
| Maoriro 266 | |
| Maoriro kubva kuFat 91 | |
| Total Fat 10.1g | 16% |
| Saturated Fat 3.2g | 16% |
| Polyunsaturated Fat 0.2g | |
| Monounsaturated Fat 3.5g | |
| Cholesterol 30mg | 10% |
| Sodium 396mg | 17% |
| Potassium 173.7mg | 5% |
| Carbohydrates 30.3g | 10% |
| Dhiyabhorosi Fiber 1.1g | 4% |
| Zvokudya 5.2g | |
| Protein 13.3g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 12% · Iron 15% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Kudya hamburger kuchaita kuti mafuta ako azere. Ground nyama yemombe, iyo inonyanya kukosha muBurger, yakakwirira mumafuta akazara. Uye vamwe vanhu vanogadzirirawo mabhegi avo vachishandisa mamwe mafuta akaita setirea kana mafuta.
Mafuta anogutsa anobatanidzwa nehuwandu hwehutano hwehutano hwemwoyo. Iyo nyanzvi yezvokudya muChikemy of Nutrition uye Dietetics inokurudzira kuti iwe urege mafuta ako akazara achidya kusvika 10 kubva muzana yehuwandu hwezuva rega rega yekoriji yekushandisa.
Asi nhau haisi yose yakaipa kana iwe uchida burger yakanaka. A hamburger inopa chikafu chekudya. Icho chinhu chakanaka chepuroteni, iron, phosphorus, nezvimwewo zvakawanda zvinokonzera. Kana ukasarudza kudya humburger yako pane bhinzi rose, inogona kupawo utano hwakakwana, huzadza fiber .
Calorie Kuenzanisa
Nhamba yehamburger makoriri iwe unopedza inogona kuvimba pane yaunotenga kana kuraira burger yako. Kuzviita pamba kazhinji kunowanikwa bheji kwakanakisa kwehutano hwakanaka nokuti unogona kushandisa nzira yekugadzirira mafuta .
Kana iwe ukadya kunze, hezvino maitiro mashoma mabheji anozivikanwa anoenzanisa:
- McDonalds Hamburger: 240 makoriori, 8 gramu mafuta, 3 gramu yakazara mafuta
- Burger King Hamburger : 220 makoriori, 8 gramu mafuta, 3 gramu mafuta akazara
- In-N-Out Burger Hamburger ne Onion: 390 makori, 19 gramu mafuta, 5 gm emafuta akazara
- McDonalds Big Mac: 530 makori, 27 gramu mafuta, 10 gramu mafuta akazara
- Red Robin Chengetai Zvishoma Zvishoma Burger: 624 makorikori, 33 gramu mafuta
- Burger King Whopper: 630 makori, 38 gramu mafuta, 11 gramu mafuta akazara
- Applebees Classic Burger: 780 makorikori, 50 gramu mafuta, 18 gramu yakazara mafuta
- TGIFridays All-American Stacked Burger: 1480 makoriori, 93 magamu mafuta, 34 gm emafuta akazara
Cherechedza kuti dzimwe dzemafambisi aya anozivikanwa anogadzirwa nemakungwa anopfuura imwechete.
Nzira Yokuita Nayo Hakufambisi Inoporesa
Mumwe musikana hamburger angangodaro haasi hutano hwakanaka pane nguva yekudya, asi haisiwo yakaipisisa. Uye pane zvinhu zvishoma zvaungaita kuitira kuti burger yako ive yakasimba.
- Ita hamburger yako kumba. Paunenge uchibika kumba, unogona kudzora chikamu chemugove . Maererano neAmerican Heart Association, iyo yakakurudzirwa kushumira huwandu hwemombe ndeyezvikamu zvitatu zvakagadzirwa. Iwe unogonawo kuchinja nzira yekugadzirira yekusimudzira burger yako kudya. Vamwe vanhu vanoita burgers ne mkatecrumbs kuti vabatsire kusunga nyama. Asi chingwacrumbs chichawedzerawo kuwanda pasina kuwedzera yakawandisa makori. Iwe unogonawo kuwedzera kuonda hutete kune nyama yako yebhamburger kuti ucheke pamakori.
- Enda goroti. Pasinei nokuti unodya kunze kana kubika pamba, burger yakagadzirwa zvichange zviri nani pane burger yakabikwa. Sei? Nokuti kana iwe uchingodya nyama, mafuta anobva kure nenyama. Paunenge uchibika mukaka wako mune ganda rinopisa, nyama inogara muhutu uye inotora zvakawanda zvayo.
- Edza iyo isina musoro. Kazhinji homburger buns inogona kuwedzera makoriori, mafuta uye zvakagadzirwa nemakrohydrates kune zvokudya zvako. Saka cheka kuverenga kwako muhafu nekuenda usina musoro. Huru yako ichava messier kuti idye, asi zvishoma zvishoma. Uye iwe unogona kugara uchishanda neforogo nevha kana zvichidikanwa. Imwe nzira ndeyokushandisa kuvekwe kwetukutu segun uye kubvarura chingwa zvachose.
- Dzorera zvakare munyu. Nzvimbo dzakawanda dzekutengesa hamburgers dzakawanda kwazvo. Kana iwe uri kuedza kuderedza sodhi muzvokudya zvako, terera shure pane yakawedzerwa munyu apo iwe uchibika burger kumba. Shandisa zvimwe zvipfeko zvakadai sechitsvai yeiii kana jalapeno kuti uwedzere kunaka.
- Ivai vakangwarira nemakodhi. Iyo burger patty yakakwirira mumakoriyori, asi kuiswa uye zvinodhonza zvinogona kutumira mafuta ako nekoriori kuverenga pamusoro pemucheto. Dzokai bacon, mayo, barbecue sauce uye kunyange ketchup kana uchida burger zviri nani.
- Sarudza rutivi rwako rwekudya nehanya. Ndezvipi zvakasangana zvakakwana nejerry burger? Kana uri kudya kunze, zvichida kuti kudya kwako kuchauya nemafuta uye zvichida kunyange mukaka. Kariori yako yakawanda yenhamba yezvokudya izvozvo ichava muzviuru. Kana iwe uchida kutema mafuta uye makorikori, farira burger yako nemiti yeveggie kana kuti mudiki wehomwe. Uye kunwa mvura kuti ubvise nyota yako.
Are Hamburger Alternatives Any Better?
Iwe unogona kuedzwa kuti uedze burger dzimwe nzira yekuita kuti kudya kwako kuve kwakanaka. A burkey burger kana nyama yakasiyana (yakafanana ney soy burgers) dzimwe nguva inoderera mumakori. A Boca Veggie Burger, somuenzaniso, inopa ma 124 makori. Asi koriori inorema haisi nguva yakaderera. Semuenzaniso, kana burger yakagadzirwa nemafuta anonyanya kuwanda eeshiri (nyama yakasviba neganda) ipapo koriori yepamusoro inogona kunge isinganyanyi kuderera kupfuura bhiri yegungwa.
Kana iwe uchida chaizvo burger yakawanda uye uchida kuderedza zvakare pamakoriori, ita mushonga mushroom mushandi panzvimbo. Kunyorera portobello mushroom cap (yakanyatsofanana nemuBurger) uye isai pane gorosi rakakwana. Wedzera chidimbu chimwechete chechizi kana uchida, tomato, lettuce, uye mapukle uye iwe unowana burger ane utano hwakanaka uye hunogutsa.
> Kwakabva:
> Mwoyo Yeutano Kwevakadzi. Academy of Nutrition uye Dietetics.