Na o rata burger ea lero? Le hoja li-hamburger li le lijo tse tloaelehileng ka ho fetisisa lijong tsa ho ja lijo , ka linako tse ling burger e le 'ngoe e ka ba karolo ea lijo tse nang le phepo e nepahetseng. U hloka feela ho tseba mokhoa oa ho laela-kapa ho pheha-hamburger ho o boloka o phetse hantle.
Linnete tsa phepo e nepahetseng
| Single Patty, Plain ea Hamburger Nutrition Facts | |
|---|---|
| Ho sebeletsa Sandwich ea boholo-holo (90 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 266 | |
| Li-calories tse tsoang Fate 91 | |
| Kakaretso ea Fat 10.1g | 16% |
| Ho khotsofatsoa Fat 3.2g | 16% |
| Polyunsaturated Fat 0.2g | |
| Monatsaturated Fat 3.5g | |
| Cholesterol 30mg | 10% |
| 396mg sodium | 17% |
| Potassium 173.7mg | 5% |
| Li-carbohydrates 30.3g | 10% |
| Fiber Dietary 1.1g | 4% |
| Litlhapi 5.2g | |
| Protheine 13.3g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 12% · Sesebelisoa sa 15% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Ho ja hamburger ho tla matlafatsa mafura a hao a mangata. Nko ea khomo ea motsoako, e leng motsoako o moholo oa burger, o phahame ka mafura a mangata. 'Me batho ba bang ba bile ba lokisetsa li-burgers tsa bona ho sebelisa mafura a mangata joaloka botoro kapa oli.
Mafura a khotsofatsang a amana le kotsi e kholo ea lefu la pelo. Litsebi tsa phepo e nepahetseng ea Academy of Nutrition le Dietetics li khothalletsa hore u fokotsa matla a hau a mafura a mangata a karolo ea 10 lekholong ea khalori ea hau ea letsatsi le letsatsi.
Empa litaba ha li mpe kaofela haeba u rata Burger e ntle. Hamburger e fana ka phepo e nepahetseng. Ke mohloli o motle oa liprotheine, tšepe, phosphorus le limatlafatsi tse ling tse 'maloa. Haeba u khetha ho ja hamburger ea hau holim'a lijo-thollo tse ngata, e ka boela ea fana ka fiber e phetseng hantle, e tlatsang .
Ho bapisa khalori
Palo ea lik'hilojule tsa hamburger tseo u li jang li ka itšetleha ka moo u rekang kapa ho laela burger ea hau. Ho e etsa malapeng ke hangata ho beta ha hao hantle bakeng sa bophelo bo botle ba 'mele hobane u ka sebelisa mokhoa o tlaase oa ho itokisa mafura .
Haeba u ja, ke kamoo li-burgers tse seng kae tse tummeng li bapisoang kateng:
- Hamburger McDonalds: lik'hilojule tse 240, ligrama tse 8 tsa mafura, 3 dikgerama tse mafura
- Burger King Hamburger : lik'hilojule tse 220, ligrama tse 8 tsa mafura, 3 dikgerama tse mafura
- In-N-Out Burger Hamburger le Onion: 390 lik'hilojule, 19 dikgerama mafura, 5 dikgerama tsa mafura a tletseng
- McDonalds Big Mac: 530 lik'hilojule, 27 dikgerama mafura, 10 dikgerama tse tletseng mafura
- Robin e khubelu E-ba le Burger e bonolo: li- calories tse 624, ligrama tse 33 tsa mafura
- Burger King Whopper: lik'hilojule tse 630, mafura a 38, mafura a 11 a mafura
- Applebees Burger ea Classic: li-calories tse 780, mafura a 50 a mafura, ligrama tse 18 tsa mafura
- TGIFridays All-American e Nkiloeng ka Burger: lik'hilojule tse 1480, mafura a 93, ligrama tse 34 tsa mafura a tletseng mafura
Hlokomela hore tse ling tsa li-hamburger tse tummeng li entsoe ka likhutsana tse fetang tse peli.
How to Make Your Hamburger Molemo ka ho Fetisisa
Hamburger e le 'ngoe e se nang mofuthu e ka' na eaba hase khetho e ntle ka ho fetisisa nakong ea lijo, empa hape ha e mpe ka ho fetisisa. 'Me ho na le lintho tse seng kae tseo u ka li etsang ho etsa hore burger ea hau e phele hantle.
- Etsa hamburger ea hau lapeng. Ha u pheha lapeng, u ka laola boholo ba karolo . Ho ea ka American Heart Association, khothalletsoang ho sebeletsa boholo ba likhomo ke tse tharo feela tse phehiloeng. U ka boela ua fetola mokhoa oa ho lokisetsa ho ntlafatsa lijo tsa hau tsa burger. Batho ba bang ba etsa li-burgers li-breadcrumbs ho thusa ho tlama nama. Empa li-breadcrumbs li tla eketsa bongata ntle le ho eketsa lik'hilojule tse ngata haholo. U ka boela ua eketsa metsi a mongobo ho nama ea hau ea hamburger ho fokotsa lik'hilojule.
- Tsamaea. Ho sa tsotellehe hore na u ja kapa u pheha lapeng, burger e hahiloeng ka letsoho e tla ba molemo ho feta burger e monate. Hobane'ng? Hobane ha o ja nama, mafura a suthisetsa hōle le nama. Ha u pheha phofshoana ea hau ka phokaneng e monate, nama e lutse mafura 'me e nka boholo ba eona.
- Leka e se na letho. Boholo ba hamburger buns bo ka eketsa lik'hilojule, mafura le lik'habohaedreite tse hloekisitsoeng lijong tsa hau. Kahoo khaola palo ea hau ka halofo ka ho ea ntle le holimo. Hamburger ea hau e tla ba messier ho ja, empa e nyenyane hantle. 'Me u ka sebelisa fork le thipa kamehla ha ho hlokahala. Ntho e 'ngoe e ka sebelisoang ke ho etsa sekoahelo sa lettuke e le bun ebe o tlōla bohobe ka ho feletseng.
- Sheba hape letsoai. Li-burgers tse ngata tsa reschorente li letsoai haholo. Haeba u leka ho fokotsa sodium ea lijo tsa hau, senya letsoai le eketsehileng ha u pheha Burger lapeng. Sebelisa li-seasoning tse ling tse kang eiee e ncha kapa jalapeno bakeng sa tatso ea tatso.
- E-ba hlokolosi ka li-condiments. Burger patty e na le lik'hilojule tse ngata, empa li-toppings le condiments li ka romela mafura le khalori ea hao holimo. Skip bacon, mayo, barbecue sauce esita le ketchup haeba u batla burger e molemo.
- Khetha sebaka sa hau sa lehlakoreng le tlhokomelo. Ke lipapali life tse fapaneng le burger ea lero? Haeba u ja ka ntle, mohlomong lijo tsa hau li tla tla ka monokotšoai 'mohlomong esita le lebese. Kakaretso ea khalori ea hau ea lijo eo e tla ba likete. Haeba u batla ho khaola mafura le lik'hilojule, thabela setho sa hau sa burger ka lithupa tsa veggie kapa salate e nyenyane ea bophelo bo botle. 'Me u noe metsi ho tima lenyora la hao.
Na mekhoa e meng ea li-Hamburger e ntle?
U ka 'na ua ba tekong ea ho leka Burger mokhoa o mong oa ho etsa hore lijo tsa hau li phele hantle. Burgger ea Turkey kapa nama e sa tsoaneng (joaloka li-burgers ea soy) ka linako tse ling e theoha ka lik'hilojule. Ka mohlala, Boca Veggie Burger, e fana ka lik'hilojule tse 124. Empa kalo ea k'halori hase kamehla e theohelang. Ka mohlala, haeba burger ea Turkey e entsoe ka likarolo tse mafura ka ho fetisisa tsa nonyana (nama e lefifi le letlalo) ka nako eo khalori e ka 'na ea se ke ea e-ba tlaase haholo ho feta ea khomo ea nama.
Haeba u rata burger ea lero ka ho feletseng 'me u batla ho khaola lik'halori, etsa mochine o mocha oa mushroom ho e-na le hoo. Etsa likopi tsa li-mushroom tse kang portobello (tse kang sebōpeho se kang burger) ebe u se beha holim'a koro e feletseng ea koro. Eketsa sesepa se le seng sa chisi haeba u ka rata, langa le le lej, lettua le li-pickles 'me u na le burger e phetseng hantle e monate le e khotsofatsang.
> Mohloli:
> Bophelo bo botle ba pelo bakeng sa Basali. Sekolo sa Nutrition le Dietetics.