Mafi kyawun abinci a cikin McDonald's, KFC, Teremka da sauran sarkar abinci mai sauri, a cewar wani masanin abinci mai gina jiki.

Babban girke-girke na hamburger don rage cin abinci mai ƙoshin abinci tare da ɗanɗano mai laushi da kayan abinci mai tsabta

Za'a iya yin lamburi da wuya-carb. Cikakke a ciki shine a mafi yawan lokuta ba mai-calorie ba, wanda baza'a iya faɗi game da buns ba

Hakanan zamu sami burodi, amma a cikin mafi kyawun tsari don kula da tsarin abincin carb.

A cikin wannan girke-girke, ƙila ba za a iya amfani da wasu kayan abinci ba, irin su salatin Iceberg, albasa da miya.

Kwace kuma adana ragowar a cikin firiji, ana iya amfani dasu don shirya wasu girke-girke ko yin wani yanki na hamburgers a wata rana. Hakanan zaka iya yin salatin don maraice.

Sinadaran

• 2 qwai (matsakaici matsakaici),
• 150 g na gida cuku 40%,
• 70 g yankakken almon,
• 30 g da sunflower tsaba,
• 20 g na chia tsaba,
• 15 g husk tsaba na Indian plantain,
• 10 g sesame tsaba
• 1/2 teaspoon na gishiri
• 1/2 teaspoon na soda.

• Abincin naman alade gasa 150
• 6 yanka na yankakken cucumbers,
• 2 zanen gado na dusar kankara,
• 1 tumatir
• Albasa 1/4
• gishiri da barkono
• hamburger miya (na zaɓi),
• 1 tablespoon na man zaitun.

Sinadaran sune na abinci sau biyu. Jimlar lokacin dafa abinci, gami da shiri, kimanin minti 35 ne.

Energyimar kuzari

Ana lasafta abun cikin kalori a kowace gram 100 na samfurin da aka gama.

Dafa abinci

Preheat tanda zuwa digiri 160 (a yanayin convection) ko digiri 180 tare da dumama / saman dumama. Haɗa qwai tare da cuku gida da gishiri har sai kirim. Hada 'yankakken almonds,' ya'yan sunflower, tsaba, chia, 'ya'yan India plantain, tsaba na sesame da soda. Sanya cakuda da cuku gida a kan busassun kayan sannan a matse kullu sosai.

Bada izinin kullu ya huta na akalla mintuna 10 saboda tsaba na chia da hutu na psyllium zasu iya yin kumbura.

Raba kullu cikin kashi 2 daidai yake da buns. Gasa a cikin tanda na kimanin minti 25.

Bayani mai mahimmanci: Dogaro da iri ko zamani, murhu na iya bambanta sosai a cikin zafin jiki har zuwa digiri 20. Sabili da haka, koyaushe bincika samfurin burodinku yayin aikin yin burodi, don hana samfurin ƙonewa ko ƙarancin zafin jiki, wanda zai haifar da shiri marar kyau na tasa.

Idan ya cancanta, daidaita zafin jiki da / ko lokacin yin burodi daidai da saitunan tanda.

Yayin da ake gasa burodin, a dafa naman da aka yanka tare da barkono da gishiri sannan a samar da patties biyu. Zuba man zaitun a cikin kwanon rufi kuma ku sanya patties ɗin a ɓangarorin biyu.

Cire kwanon daga murhun kuma a bar su kwantar da su.

A wanke tumatir a yanka a cikin yanka, a gyada albasa sai a yanka smallananan zobba daga ciki. Kunsa sauran albasa a cikin fim ɗin manne kuma a adana shi a cikin firiji don amfani da sauran girke-girke.

A wanke zanen gado biyu na letas da bushe su. Yanke gwanan a tsawon kwanya sannan a shimfida salatin, cutlet, cuku, miya, yanka tumatir, zoben albasa da yanka a cikin kokwamba cikin tsari. Abin ci.

Babban menu

Burgers a dafa abinci na McDonald tare da naman sa, kaza da wain kifi. Mafi kyawun zabi shine hamburger. Ina bayar da shawarar cin shi ba tare da Rolls ba, wanda, kamar yadda muke tunawa, mai sauƙin carbohydrate ne.

Ga abin da zan bayar da shawara:

Hamburger patty nama tare da tumatir, albasa, ketchup da mustard + salatin kayan lambu. Salatin miya - mai ko giya mai ruwan inabi.

Cakulan ko strawberry smoothie. Servingarin bautaka mafi kyau shine mafi ƙarancin kalori da sukari.

Ga waɗanda suke cikin abinci, yanka apple da sandun karas. Ina tsammanin duk abin da ke bayyane tare da su: 'ya'yan itatuwa da kayan marmari, kalori kaɗan, bitamin da fiber.

Abinci mai Sauki Yayi Mara kyau

Yawancin bincike sun tabbatar da cewa cin abincin da sauri yana da cutarwa. Yawan sukari da mai mai yawa cikin abinci mai sauri yana haifar da farkon haɓaka cututtukan zuciya da jijiyoyin jiki, da kiba. Mutanen da suke cin abinci mai dafa abinci galibi ana gano su da hawan jini da hawan jini, wanda hakan ke haifar da haifar da ci gaban atherosclerosis da sauran cututtukan da yawa masu yawa. Amma burgers da soyayyen suna dauke da palmitic acid, wanda yake mai kitse mai. Wannan abu yana daidaita ayyukan MC1R gene, wanda ke da alhakin hankali na fatar jiki zuwa hasken rana, fata mai kyau da tarko, launin gashi ja. Dangane da tsarin kwayar halitta, analan melanin a cikin fata ta hanyoyi daban-daban, wanda ke kare zurfin fatar daga fatar ultraviolet. Gwaje-gwaje a cikin mice dakin gwaje-gwaje sun tabbatar da cewa palmitic acid a wata hanya yana hana ci gaban kansa fata.

Abinci mai sauri na zamani

Abincin abinci mai sauri na zamani shine mai cin ganyayyaki, Vedic, da na halitta. Ko da a cikin cibiyoyin ingantaccen na sabon nau'in, mahimmancin shine kan sabo ne kayan, haɗuwa daidai da rashin kitse. Kuma a cikin ainihin abincin azumi babu wani abu mara kyau. A zahiri, burgers na iya zama da amfani kamar yadda kimiyyar abinci ta zamani ta bada dama. Babban samfuran da ake amfani dasu a dafa abinci a cikin kayan abinci na gaggawa sune nama, kifi, kayan lambu, a biredi. Duk abubuwan haɗin suna zama cutarwa kawai tare da takamaiman fasahar dafa abinci. Idan kun bar man kayan lambu da aka ƙi ƙi da zaitun, maye gurbin miya mai tushen mayonnaise tare da yogurt don abincin nama, apple ko balsamic vinegar don salads, sanya ƙarin kayan lambu maimakon ƙarin yanki na cuku ko naman alade, kuna samun abun ciye-ciye lafiya.

Nau'in Kiwon Lafiya na Lafiya

A cikin cibiyoyin abinci na gaggawa, zaku iya zaɓar wani abu mafi ko healthyasa da lafiya da jin daɗi, idan kuna buƙatar cin abinci akan tafi. Yawancin girke-girke na abinci masu ƙoshin lafiya za a iya shirya su a gida kuma a ɗauke ku tare da ku. Abincin abinci mai sauri shine ɗaukar burgers tare da nama ko gurasar kifi, burodin kaza da aka dafa, ko salami, salads da shawarma, waɗanda ake siyarwa a kowane abinci mai sauri, kawai an shirya gwargwadon girke-girke na musamman. Af, irin waɗannan jita-jita suna dacewa da kyau tare da burushi mai na ƙoshin da aka yi daga samfuran da aka gama ƙare, ko kuma dafa abinci da sauri.

Chicken Gurasa da Kifi

Idan dole ku ci abinci a gidan abinci mafi kusa da sauri, zaku iya bayar da fifiko ga kaza ko abincin shrimp. An shirya nuggets mai kauri daga nono, wanda aka ɗauka cewa samfuri ne mai amfani, amma ana yin burodin a cikin burodin gurasar kuma an soya cikin mai mai yawa. Carcinogens yana haɓaka a cikin tafasasshen mai, don rage girman lahani daga nuggets, kawai cire gurasar. Zai kusan zama farantin abinci mai sauri. Shrimps suna da amfani sosai, wanda ya ƙunshi sodium, magnesium, alli, potassium, aidin, bitamin B, bitamin C, E, D. Abin sani kawai kuna buƙatar magance su kamar yadda suke da nuggets.

Shawarma mai amfani

PP-shawarma (PP - ingantaccen abinci mai gina jiki) abinci ne mai daɗin ci, mai gina jiki da wadatacce wanda ya ƙunshi furotin, fats da carbohydrates da suka dace da jiki. Laifin girke-girke na gargajiya shine amfani da mayonnaise da nama mai ƙoshin abinci, amma ingantaccen abinci na zamani ya bambanta sosai wanda zai iya sa abinci mai sauri lafiya. Ya kamata a musanya naman alade tare da kaza, abinci na yau da kullun ko cuku na pita tare da yisti ba tare da yisti ba, kuma mayonnaise tare da miya mai ƙarancin kalori. Daga kayan lambu, zaku iya ɗaukar cucumbers, tumatir, barkono da kararrawa, albasa, masara. Don yin miya Italiyan, sai a wuce da tumatir mara laushi ta hanyar niƙa nama kuma ƙara cokali na tumatir. Kwakwal mustard kuma yana tafiya sosai tare da shawarwarin PP, don shiri wanda kuke buƙatar yogart mai ƙanƙan mai, mustard, ruwan lemun tsami da coriander.

Sandwiches da Burgers

Abubuwa biyu na abinci mai sauri na lafiya - burgers da sandwiches - mafi yawa ana ba da umarnin a cikin wuraren samar da abinci na gaggawa. Don jawo hankalin ƙarin abokan ciniki, ɗakunan shaguna da kantuna masu yawa suna ba da shawarar maye gurbin mai daɗin mai tare da steak steak da mayonnaise tare da mustard miya bisa ga yogurt na halitta. Sai dai itace cewa burgers sun dace sosai da salon rayuwa da abinci.

A cikin gidajen cin abinci na abinci mai sauri, an shirya sandwiches tare da fararen launuka na fari - ba kawai adadin kuzari ba ne, har ma suna ɗauke da carbohydrates mai sauri, wanda ake canzawa zuwa glucose a cikin jini kuma baya bayar da jin daɗin cikawa. Zai fi kyau ka dafa burgers da hatsin rai ko gyada mai. Wadanda suke so su rage adadin carbohydrates ana iya ba su shawara su sanya nama tsakanin ganyen salatin maimakon gurasa.

Ba za a iya amfani da miya ba kwata-kwata, amma kuna iya amfani da girke-girke na abinci. Naman da ke cikin burgers yawanci naman sa ne, kuma saboda baƙar asarar da ba ta bushe sosai, yawanci a ƙara kitse ko man alade. Don shaƙewar gida, zaku iya amfani da naman abincin, irin su turkey, kaza ko naman sa. Idan naman da aka minced ya bushe sosai, zaku iya ƙara ƙwai mai kaza. Za'a iya maye gurbin cutlet ɗin tare da tururi tururi ko nono kaza.

Kayan lambu da salatin 'ya'yan itace

A kowane ɗakin cafe ko gidan cin abinci akwai salads, saboda ana iya cushewa a cikin kwali ko akwatin filastik, saka jaka a cikin injin daskarewa. Ana shirya abinci da sauri, amma wannan ba shine mafi mashahuri samfurin ba, saboda haka sau da yawa ana iya ganin nau'in salatin guda ɗaya ko biyu tsakanin karnuka masu zafi da sandwiches. Salads galibi suna ba da mafi sauƙi: tare da tumatir da cucumbers, ganye, kabeji da karas, wani lokacin zaku iya samun jita tare da abincin teku. Hearty da in mun gwada da lafiya idan aka kwatanta da sauran abincin abinci mai sauri shine salatin kaza. Abincin abinci mai lafiyayyen gaske shine yanka itace ko sandar kayan lambu ba tare da man shanu da biredi ba.

PP abinci mai sauri a cikin duniya

Abincin abinci mai sauri cikin sauri ba alama ba ne na dogon lokaci, amma ya zama dole. Akwai mabiya da yawa da ke da abinci mai kyau, masu cin ganyayyaki da kuma abinci mai abinci a Yammacin Turai, don haka kasuwa tana buƙatar biyan bukatun masu amfani. Don haka, a cikin New York akwai Gustorganics gidan abinci na gargajiya, a cikin abin da komai na ɗabi'a, wanda ya haɗa da sutturar waƙoƙi da furanni a kan tebur, an shirya jita-jita a kan tsarkakakken ruwa, ana amfani da iska da hasken rana wajen dafa abinci. Tsarin menu yana da kayan cin ganyayyaki da yawa da kuma jita-jita marasa kyauta, akwai mashaya na gargajiya tare da abubuwan sha da giyar giya.

Ciyar da sauri na lafiya ya shahara sosai a kasar Japan. A cikin Soup Stock Tokyo, zaku iya gwada ƙarancin PP na gwaji fiye da arba'in waɗanda aka dace ana ba su a cikin kwali na kwali kuma suna ɗauka; Mosburger yana hidimar buhunan shinkafa inda ake maye gurasar da buhun shinkafa tare da sha'ir da gero.

Red Veg a Burtaniya ta ɗauki kanta a matsayin mai cin ganyayyaki kawai na farko a duniya, kodayake menu yana ƙanƙantar da ita: burgers shida kawai, karnuka masu cin ganyayyaki da yawa, yi a Girkanci tare da feta, tumatir-busassun rana, zaituni da barkono.

Sirrin dafa abinci

Burger wani babban misali ne game da abincin da Bafaranshe yake. Wannan sunan sandwich mai rufewa, wanda ya qunshi katon nama, cuku da kayan marmari da aka yi amfani da su a cikin burodin da aka yanka. Miyar da aka shirya da kyau na samfuran inganci abu ne mai kyau don cizo da sauri.

Don shirya ɗanɗano mai ƙoshin lafiya da lafiya, yana da mahimmanci a kula da wasu abubuwa a farko:

• Nama na gari (ingantaccen zaɓi shine yankan naman yanka daga bayan dutsen marmara tare da rabo mai da mai daga naman 20 zuwa 80).
• Halin halayen buns - yakamata su zama masu taushi, zagaye, azaman madadin, suna yawan amfani da baguette Faransa, halves na ciabatta (bai kamata ku zaɓi gurasa tare da sukari, mai daɗi ba, ɗanɗano mai yaji wanda ya mamaye ƙanshin sabo mai cika).
• Nau'in miya - zaɓinsa ya dogara, da farko, akan zaɓin mutum, alal misali, masu son abincin Mexico sun zaɓi salsa, Caucasian - tkemali, narsharob. Hakanan ana amfani da girke-girke na gida: mayonnaise, tumatir, soya miya ko haɗuwa na ƙarshe da mustard, zuma.

Daya daga cikin mahimman sirrin masters dafa abinci shine samar da kayan yanka. Don wannan, an ƙara man shanu mai yankakken ko ƙanƙan ƙanƙara mai tsami a cikin naman da aka yanka. Qwai, gurasa, albasa ba girke-girke bane. Ba lallai ba ne a yanka naman, amma daidaitaccen kayan kwandon ba zai yi aiki ba. Wasu masu dafa abinci, kafin ƙirƙirar patties, sun doke minced nama kaɗan su daidaita shi da oxygen. Ba za ku iya wannan yin tsayi da yawa ba, in ba haka ba zai juya sosai. Gurasar za ta cika soyayyen kifi, kuma daga abubuwan sha - giya, lemun tsami (buckthorn teku, kokwamba, barkono), giya.

Mafi girke-girke na sandwiches na asali

Girke-girke na yin burgers ba mai rikitarwa ba. Amma don ƙirƙirar abinci mai zaman kanta, yana da mahimmanci don zaɓar samfuran masu inganci da bin fasahar:

• shirya wani m cutlet, soya da buns,
• shafawa su da miya da kuka fi so,
• sanya cutlet a kan ƙaramin ƙananan, ƙara gishiri, barkono, sannan cheddar cuku, brie, emmental ko wani nau'in (girman girman wannan yanki ya kamata ya zama ya narke kaɗan kaɗan),
• kara sabo, da kayan lambu, da soyayyen naman alade,
• saka salatin a sashi na biyu na abincin kuma tattara sandwich.

Mafi kyawun diamita na cutlet bai wuce 10 cm ba, tsayi - har zuwa 20 mm. Zai fi kyau a gasa shi. Lokacin shirya burgers a cikin yanayi, yana da shawarar zuwa launin ruwan kasa da buns a kan gasa (a ɗan ƙasa a waje fiye da kan ciki). Don cikar ɗanɗano, yana da kyau a ƙara sashin na sama da tsaba na sesame. A cewar abokan cinikin da suka gamsu, yin odar kayan abinci mai inganci tare da isarwar gida yana a kamfanin "Tea House 1" - suna ba da haɗi na musamman na dandano, kayan aiki na aiki da farashin m.

Idan kuna da dabarun cin abinci da kuma lokacin kyauta, zaku iya ƙoƙarin dafa kwano a gida. Muna ba da shawarar amfani da girke-girke na asali da yawa:

• Soya naman sa patties a cikin kwanon rufi na kimanin minti 3-4 a kowane ɓangaren, sannan abarba (minti 2-3). Sannan mun tattara burger - bun, letas, cutlet, da'irar 'ya'yan itace, miya, kashi na biyu na burodi.
• Yanke tumatir busassun cikin yanki na bakin ciki, ƙara wa minced nama. Mun kirkiro cutlet daga gare ta, dafa su don minti 10-12, bari sanyi. Sa’annan mun yanka cuku mozzarella, sabo ne tumatir a cikin yanka, kuma mu soya burodin. A matakin gamawa, mun tattara burger - bun, arugula, cutlet, cuku, da'irar kayan lambu, fi gurasa.
• A yanka sosai da kifin salmon. Sannan a hada alayyafo da albasarta kore, gishiri, barkono, ginger, kara man zaitun da Mix. Sa'an nan kuma doke kwai fari tare da soya miya, canja wurin cakuda zuwa minced nama. Muna samar da cutlets kuma muna soya su har sai launin ruwan kasa. Mun tattara: a kan bunn mun sanya ganye alayyafo, albasa, ginger, cutlet, saman.

Zai dace a tuna cewa kuna buƙatar bauta wa burger nan da nan bayan dafa abinci. Kafin amfani, yana da kyau a damfara sanwic domin dandano kowane yadudduka su jituwa tare.

Burger "Madelaw"

Wannan burger zata mamaye duk gourmets tare da hadewar abubuwan dandano iri daban daban a kowane yanki. Harshen ɗan itacensa an shirya shi daga cakuda nau'ikan naman naman ƙasa guda uku, gasa da kuma mai rufi tare da nau'ikan cuku uku: Switzerland, mozzarella da provolone. Duk - karanta ƙarin

A matsayin wanda ya kirkiro wannan burger, shugaba mai shahararren gidan abincin New York Lure, ya ce: "Hanyoyin alade na iya kwance burger, amma tare da naman alade zaku dandana shi a cikin kowane cizo." An shirya wannan jam a kan tushen albasa, - karanta ƙari

“Caji” lafiyayyen tsari

Anan akwai zaɓuɓɓuka masu ban sha'awa da jin dadi don cike ƙoshin lafiya. Portasashe ne mai sabani. Ivityirƙirarwa da dandano na sirri sune mataimaka mafi kyau a cikin dafa abinci.

1. Bun tare da tsintsiya madaidaiciya, naman sa, tumatir, zoben albasa, feta cuku, zaituni, arugula, miya Italiya.
2. Ganyen hatsi, gwangwani a cikin ruwan 'ya'yan sa (zaku iya ɗaukar kifi), tumatir, zoben zaki da ganye, ganye da miya - don zaɓar.
3. Ganyen alkama, gwoza, yankakken (wanda aka yi daga gasa ko a dafa, a kan albasa mai kyau, da gishiri, barkono, tafarnuwa, ganye, semolina da ƙwai), kayan lambu da aka zaɓa - tumatir, kokwamba, avocado, radish, kararrawa, salatin ganye. Daga biredi zaka iya amfani da mayonnaise na gida, hummus, chili.
4. Bun, Boiled ko gasassun shrimp, letas, tumatir, kwai dafaffen (ana iya maye gurbin kwai da "a cikin jaka", wanda dole ne a yanyanka shi sosai kuma a ɗanɗana shi da gishiri), soyayyen farin miya.
5. Sesame bun, naman patty, mustard miya, letas, tumatir, alkama da ke tsiro.
6. Sesame bun, naman akuya, soyayyen kayan masarufi ko soyayyen namomin kaza, murhun abarba abarba, miya teriyaki, salatin Romano.
7. Duk wani bokon, kaji da aka yanyanka, cuku, sabo ne tumatir, kokwamba, yankakken farin kabeji, kadan tafarnuwa.
8. Bun tare da tsaba na sesame, dafaffen squid, kirim mai tsami, tumatir, albasa mai daɗi, ganye salatin.

Sharuɗɗa don tara lafiyar haila

Tabbas, lokacin ƙirƙirar hamburger ɗinku kuna buƙatar tuna mahimman ƙa'idodin "taron". Akwai kaɗan daga gare su, amma zasu taimaka cikakkiyar bayyana ɗanɗano da kwanon tare da adana fitowar kayan ado, wanda kuma yake da matukar muhimmanci.

• An yi naman alade mai hamburger ba tare da albasa, ƙwai da gurasa a cikin madara. Abincin kawai an yanka shi da gishiri, barkono da wasu kayan ƙanshi. In ba haka ba, ya juya ya zama ɗarikar gargajiya. Banda shine kifin kayan lambu ko kayan lambu, wanda kwai ya zama dole domin kirin ya ci gaba da kasancewa kamar yadda yake a ciki.
• Shawarwarin ba su da daidaito: kawai ɗora burodin burodi a cikin obin na lantarki “don taushi” ko kuma nan da nan shafawa sassan gurasar da miya. Ya kamata a ɗan yanke bun da aka yanka a cikin kwanon soya ba tare da mai ba ko a cikin gasa. A wannan yanayin, da miya da ruwan 'ya'yan itace daga sabo kayan lambu ba zai iya sauri jiƙa burodin burodi, kuma burger ba zai fadi baya a cikin hannunka.
• Idan an nuna miya a cikin girke-girke, to kuna buƙatar shafawa rabin abin da ke tare da shi, kuma kada ku dafa kayan lambu kamar salad a ciki.
• Abubuwan da aka zaɓa ya kamata su daidaita cikin dandano: spiciness, sweets, acid.

Cook dafaffen burgers zuwa ga yadda kuke so, kuma - bon ci!

Burma mai rauni

Burger-matakin cin abinci wanda yake da ƙoshin ɗanɗano da ƙamshi ba a sanya daga tarkace ba ne, amma tare da ƙari da farin farinffffle mai, gandon ƙwalƙwal da cuku mai ƙanshi ga kowane ɓangaren, wanda ke cika wannan sanwic ɗin tare da dandano mai ɗanɗano. Kunna - karanta ƙari

Yi burger mai santsi mai santsi, mai naman sa kamar yadda aka yi shi akan sanannen sashin burger na Amurka mai suna Fatburger. Gerar naman alade an gasa shi tare da yanki cuku, wanda ya narke appetizingly a saman nama, sannan kuma - kara karantawa