Ma Burger 8 Opambana a Veggie pa Njira Yanu Yopanda Nyama

Zamkati

• 1-3. Ma burger ofotokoza za Veggie
• 1. Dr. Praeger wa California Veggie Burgers
• 2. Hilary's Adzuki Bean Burger
• 3. Trader Joe's Quinoa Cowboy Veggie Burger
• 4-5. Potsanzira nyama burger
• 4. Dr. Praeger's American American Veggie Burger yense
• 5. Beyond Meat's Beyond Burger
• 6. Burgers wosadyeratu zanyama zilizonse
• 6. Field Roast's FieldBurger
• 7-8. Pangani izo kunyumba
• 7. Wodzikongoletsera wosadyeratu zanyama zilizonse chickpea burger
• 8. Burger w nyemba wakuda wopanga
• Momwe mungasankhire burger woyenera
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Ngati munayesapo ma burger a veggie koma munawalemba ngati mphira kapena bland, ganiziraninso. Chifukwa chakuwuka kwa zakudya zopititsa patsogolo mbewu, ma pucks a hockey opanda kukoma ndi mbiri yakale.

Ngakhale simukudya zamasamba kapena zamasamba, chakudya chodyera chomera - chomwe chimagogomezera zakudya zazomera koma chimaphatikizira nyama yaying'ono - chitha kukulitsa kuchuluka kwa fiber, zomwe zimachepetsa chiopsezo chanu cha kunenepa kwambiri komanso kunenepa (1).

Burger wamkulu wa veggie amatha kukhala wowonjezera, komanso kuphulika ndi kununkhira, masamba, ndi nyemba. Zina zitha kulakwidwanso chifukwa cha nyama zang'ombe.

Kaya mukuyang'ana nyama yophika nyama yophika kapena yonyenga, muyenera kumenya nawo pamndandandawu.

Nawa ma burger 8 abwino kwambiri a veggie kutengera mtundu wawo wazakudya, zosakaniza, kapangidwe, mawonekedwe, ndi kulawa.

1-3. Ma burger ofotokoza za Veggie

Ma burger okhudzana ndi Veggie- ndi legume ndiopatsa thanzi komanso amadzaza ndi fiber - komanso amapangika mosiyanasiyana. Mutha kuziyika pabedi la amadyera, kuziyika mu sangweji ya hamburger, kapena kuziwaza mu mphika wa tirigu.

Kumbukirani kuti ma burger pansipa samafuna kutsanzira nyama, chifukwa chake musayembekezere kuti adzakhala ndi mawonekedwe, kulawa, kapena kusasinthasintha kwa zinthu zopangidwa ndi nyama.

Ma burger a Veggie- ndi legume amakhala ochepa m'mapuloteni kuposa onyenga nyama.

Chokhumudwitsa cha ma veggie burger oundana ndi ogulitsira sitolo ndikuti amatha kuwunjika pa sodium.

Kuchulukanso kwa sodium kumalumikizidwa ndi kuthamanga kwa magazi komanso chiopsezo chachikulu cha matenda amtima. Anthu ambiri ayenera kupeza zosakwana 2,400 mg (2.4 magalamu) a sodium patsiku - ndizofanana ndi supuni 1 ya mchere (,,).

Ma veggie burger abwino kwambiri ali ndi 440 mg ya sodium kapena yocheperako.

1. Dr. Praeger wa California Veggie Burgers

Uku ndikudikirira kwakale. Dr. Praeger amanyamula mitundu yambiri yazomera, koma izi zimadziwika kuti ndi burger wawo wodziwika kwambiri - ndi chifukwa chomveka. Burger wawo waku California amaphatikiza nandolo, kaloti, broccoli, mapuloteni a soya, ndi sipinachi kukhutira.

Katundu aliyense wa 2.5-oun (71-gramu) amanyamula 16% ya Daily Value (DV) ya fiber, 25% ya DV ya vitamini A, ndi magalamu 5 a protein, yokhala ndi 240 mg sodium, kapena 10% ya DV ( 5).

CHIKWANGWANI chimathandizira kuti magayidwe anu am'mimba azikhala athanzi, pomwe vitamini A ndiyofunikira pathanzi la diso (,).

Chokhachokha ndichakuti awa amatha kukhala ndi mushy pang'ono ngati sangawotchereke kapena kuwotchera pa stovetop ().

Komabe, a Dr. Praeger a California Veggie Burgers alibe mkaka, opanda mtedza, opanda nkhono, komanso opanda mtedza, zomwe zimawapangitsa kukhala chisankho chabwino kwa aliyense amene ali ndi chifuwa kapena zakudya.

Amagwira ntchito bwino makamaka akakhala ndi ma avocado.

Ngati simungapeze a Dr. Praeger aku California Veggie Burgers kusitolo kwanuko, amapezeka pa intaneti.

2. Hilary's Adzuki Bean Burger

Burger uyu amaphatikiza mapira, nyemba za adzuki, ndi quinoa. Nyemba za Adzuki ndi nyemba zokoma zaku Japan zokometsera, zophatikizidwa pano ndi zonunkhira ndi mbatata. Quinoa amawerengedwa kuti ndi chimanga chonse ndipo amapereka zonse zisanu ndi zinayi zofunikira za amino acid ().

Zonsezi zimabwera limodzi ndi zolemba za peppery ndi kick zokometsera.

Burger iliyonse 3.2 (91-gramu) imanyamula 10% ya folate, magnesium, ndi DV yachitsulo muma calories 180. Imangopereka sodium yochulukirapo, pa 270 mg, kapena 11% ya DV ().

Ngakhale imapereka 15% ya DV ya fiber, imangokhala ndi magalamu anayi a mapuloteni - kotero mungafune kuyiphatikiza ndi gwero lina la mapuloteni monga tchizi, yogurt, tahini, nyemba, kapena mkaka kuti muzidya chakudya chonse ().

Kuphatikiza apo, zinthu zonse za Hilary ndizosadyeratu zanyama zilizonse ndipo sizimapezeka pazakudya 12 zomwe zimafala kwambiri.

Kuti mugule Hilary's Adzuki Bean Burger, onani supermarket kwanuko kapena kugula pa intaneti.

3. Trader Joe's Quinoa Cowboy Veggie Burger

Ngati mwatsata kamwedwe kolimba, kodzaza nyemba, musayang'anenso kuposa burger wa Quinoa Cowboy.

Zimaphatikizapo tricolor quinoa, nyemba zakuda, ndi kukankha kwa Southwestern flare mu zosakaniza monga jalapeno, chimanga, ndi belu tsabola. Mafuta oyera oyera amawonjezera mapuloteni owonjezera.

Katundu aliyense wa 3.2 (91-gramu) amanyamula magalamu asanu a mapuloteni, 280 magalamu a sodium, ndi magalamu 6 a fiber, omwe ndi 25% ya DV (11).

Sakani izi kapena muwotenthe poto wosasunthika patebulo panu kuti mukhale ndi malo owoneka bwino panja poterera.

Mutha kugula za Trader Joe's Quinoa Cowboy Veggie Burger kwanuko kapena pa intaneti.

Ma burger okhudzana ndi Veggie- ndi legume nthawi zambiri samayesa kutsanzira ng'ombe. M'malo mwake, amanyamula zinyama zamasamba, mbewu zonse, nyemba, ndi zina zowonjezera mapuloteni kukhala malo abwino. Abwinowo ali ndi zosakwana 440 mg ya sodium pawiri.

4-5. Potsanzira nyama burger

Mukalakalaka nyamayi, pali njira zambiri zopanda nyama zomwe zimawoneka ngati zenizeni.

Komabe, si onse omwe amalowetsa m'malo nyama omwe ali ndi thanzi lofanana. Amatha kukhala ndi sodium wochuluka, kudya mopitirira muyeso komwe kumalumikizidwa ndi chiopsezo chowonjezeka cha matenda amtima (,,).

Nawa ma burger odyetserako nyama abwino omwe ali ndi mbiri yazakudya zabwino.

4. Dr. Praeger's American American Veggie Burger yense

Mapuloteni okwana 28 magalamu a mapuloteni amadzipaka mu 4-ounce (113-gramu) patties, otengedwa kuchokera ku protein ya nsawawa ndi 4-veggie mix yomwe imaphatikizapo butternut sikwashi ndi mbatata.

Kuphatikiza apo, ma burger opanda ma soy, opanda gluten, amakhala ndi ma gramu 0 a mafuta okhuta, komanso 30% ya DV yachitsulo (13).

Iron ndikofunikira pakupanga maselo ofiira komanso mayendedwe a oxygen mthupi lanu. Mumafunikira mchere wambiri ngati mungadye zakudya zopangira mbewu ().

Ndi zokoma momwe zilili, ma burger a veggie ali ndi sodium wochulukirapo, wokhala ndi 460 mg ya sodium pamtundu uliwonse. Sangalalani izi monga momwe mungakhalire burger wanthawi zonse, koma lingalirani kugwiritsitsa zokometsera zamchere ngati zipatso.

Ngakhale Dr. Praeger's All American Veggie Burger atha kupezeka m'misika yayikulu pafupi nanu, mutha kuyitanitsanso pa intaneti.

5. Beyond Meat's Beyond Burger

Monga Burger Yosatheka, Beyond Burger yapeza njira zina zodyera mwachangu ndi malo odyera. Zonsezi zimapangidwa kuti zizitsanzira nyama yang'ombe yolowa.

Imagunda Burger Wosatheka Kwambiri chifukwa chazakudya zabwino.

Mwachitsanzo, 4-ounce (113-gramu) iliyonse Kupitilira kwa Burger patty ali ndi magalamu 6 a mafuta okhutira, pomwe 80% ya nyama yopanda nyama yofanana imanyamula pafupifupi magalamu 9 ndi Impossible Burger 8 gramu (,, 17).

Komabe, tiyenera kudziwa kuti patali iliyonse ya Beyond Burger ili ndi 390 mg ya sodium - ngakhale ili ndi magalamu 20 a mapuloteni opangidwa ndi nsawawa.

Kuphatikiza apo, msuzi wake wa beet umapangitsa burger "kutuluka magazi" kuti ayendetsere ngati nyama. Kuti mumve kukoma, perekani izi pa grill.

Beyond Burger imapezeka m'masitolo apanyumba komanso pa intaneti.

Zotsitsira nyama ndizotukuka kwambiri. All-American Veggie Burger ndi Beyond Burger amadziwika chifukwa cha kukoma kwawo, kununkhira kwawo, komanso mawonekedwe azakudya zabwino.

6. Burgers wosadyeratu zanyama zilizonse

Osati onse ma veggie burger omwe ali ndi vegan.

Vegan veggie burgers amasiya mazira ndi mkaka, komanso zopangidwa ndi nyama zilizonse.

6. Field Roast's FieldBurger

FieldBurger wa vegan Field Field amawoneka ngati bomba la umami, lodzaza ndi bowa la shiitake ndi porcini.

Pezani timatumba tating'onoting'onoting'onoting'onoting'onoting'onoting'onoting'onoting'ono kameneka mumsewu wa mufiriji. Burger imodzi 3.25 (92-gramu) burger imapereka 8% ya DV ya fiber chifukwa cha zosakaniza monga balere, udzu winawake, ndi ziweto zina ().

Kuphatikiza apo, ntchito iliyonse imapereka 10% yazosowa zanu zachitsulo. Kuphatikiza apo, kaloti ndi phwetekere zimatulutsa vitamini A mpaka 15% ya DV ().

Burger wothira bwino wonyezimira ndi wokoma pa bun, komanso wolowa mu saladi kapena mbale ya chili. Kumbukirani kuti kafukufuku wina walumikizitsa zomwe zimaphatikizika ndi carrageenan kuzizindikiro zam'mimba (19).

Onani malo ogulitsira kwanuko kapena mugule Field Roast's FieldBurger pa intaneti.

Osati onse ma veggie burger omwe ali ndi vegan. Mitundu yamasamba ilibe mkaka, mazira, komanso nyama. Pakati pawo, FieldBurger ya Field Roast ndiyabwino chifukwa cha michere yawo yokhuthala, yopangidwa ndi manja, yodzaza ndi zonunkhira.

7-8. Pangani izo kunyumba

Kupanga ma veggie burger anu kunyumba ndikosavuta.

Nthawi zambiri mumafunikira tirigu wophika monga quinoa kapena mpunga wofiirira, chotchingira ngati dzira, ufa, kapena ufa wonyezimira, nyemba yophika monga nyemba kapena nandolo, ndi zonunkhira zowuma ndi / kapena zatsopano.

Mutha kuyesa kupukutira nyama yothira nyama, monga anyezi wodulidwa bwino, adyo wosungunuka, kapena bowa.

Sakanizani zosakaniza ndi pulogalamu ya chakudya kapena phatikizani ndi manja, muzigwiritsa ntchito mtanda. Ngati mtanda wanu ndi wokwanira, onjezerani ufa kapena ufa wothira - kapena ngati wauma kwambiri, onjezerani madzi kapena msuzi.

Mukafika pokhazikika, pakani mtandawo kukhala mipira ndikukhazikika mu patties imodzi. Ikani papepala lokhala ndi zikopa ndikuphika mpaka crispy ndikuuma panja.

7. Wodzikongoletsera wosadyeratu zanyama zilizonse chickpea burger

Kwa burger iyi ya chickpea, muyenera:

• 1 sing'anga wachikasu anyezi, wosenda
• Chidebe cha 15 ounce (425-gramu) cha nsawawa, chatsanulidwa
• 4-6 cloves wa adyo, kulawa
• 1/2 supuni ya tiyi ya chitowe, paprika, ndi coriander
• 1.5 supuni ya tiyi (3 magalamu) iliyonse yamchere ndi tsabola
• Supuni 2-3 (13-20 magalamu) a ufa wonyezimira
• Supuni 2-3 (30-45 ml) wa mafuta a canola kapena avocado

Choyamba, onjezerani chitowe, coriander, paprika, ndi tsabola mu phula lalikulu. Tositi youma kwa mphindi 1-2, mpaka kafungo kabwino.

Disi ndikusungunula anyezi. Onjezani poto ndi supuni imodzi (15 ml) yamafuta. Mukakhala onunkhira komanso osunthika, onjezerani adyo, nandolo, ndi mchere.

Onjezerani chisakanizo kwa pulogalamu ya chakudya mpaka mutagwirizane ndi zomwe mukufuna.

Kenako, lembani pepala lakhukhi ndi pepala lolembapo. Onjezerani chakudya chamtengo wapatali kuti mumenyetse mpaka mutenge mtandawo kukhala mpira. Pangani ma disks 3-4, onse ofanana kukula. Aikeni mufiriji kwa mphindi 30 papepala.

Thirani mafuta mu poto, kenaka onjezerani ma burger patties m'mafuta otentha. Tembenuzani pambuyo pa mphindi 5-6, kapena mutavala bulauni. Bwerezani mbali inayo.

Tumikirani ma burger ndi saladi kapena m'mabuns a hamburger ndi zomwe mumakonda.

8. Burger w nyemba wakuda wopanga

Nazi zomwe mukufuna:

• 1 chikho (200 magalamu) a mpunga wofiirira wophika
• 1 chikho (125 magalamu) a walnuts
• 1/2 sing'anga wachikasu anyezi, wodulidwa
• 1/2 supuni ya tiyi ya mchere ndi tsabola
• Supuni 1 iliyonse ya chitowe, paprika, ndi ufa wa chili
• Chidebe cha 15 ounce (425-gramu) cha nyemba zakuda, chotsanulidwa ndikutsukidwa
• 1/3 chikho (20 magalamu) a panko breadcrumbs
• Supuni 4 (56 magalamu) a msuzi wa BBQ
• Dzira lalikulu 1, lomenyedwa
• Supuni 1-2 (15-30 ml) zamafuta a canola
• Supuni ya 1/2 ya shuga wofiirira

Sakani ma walnuts pa skillet kwa mphindi 5. Onjezerani zonunkhira ndikupitilira toast kwa mphindi imodzi yowonjezera. Khalani pambali.

Sakani anyezi wodulidwa ndi mchere ndi mafuta a canola mpaka onunkhira komanso osunthika. Khalani pambali.

Onjezani walnuts utakhazikika ndi shuga wofiirira kwa blender kapena purosesa wazakudya. Pewani chakudya chabwino.

Mu mbale yayikulu yosakaniza, sungani nyemba zakuda ndi mphanda. Pachifukwa ichi, onjezerani mpunga wophika, dzira lomenyedwa, anyezi osungunuka, chakudya cha zonunkhira za mtedza, msuzi wa BBQ, ndi mikate ya mkate. Sakanizani mpaka mawonekedwe a mtanda wogwira ntchito.

Ngati mtandawo ukuuma kwambiri, onjezani mafuta a canola, pang'ono panthawi. Ngati ndi yonyowa kwambiri, onjezerani zikombo zambiri.

Pangani 5-6 mipira ndikuphimba ma disks. Onjezerani skillet ndi mafuta otentha osanjikiza ndikuwombera pambuyo pa mphindi 3-4. Kuphika mbali inayo kwa mphindi zowonjezera 3-4, mpaka itayika. Kutumikira ndi kusangalala.

Ndizosavuta kupanga ma veggie burger anu kunyumba. Nthawi zambiri mumafunikira tirigu, nyemba, binder, ndi zokometsera. Ngati mukufuna, yesani zonunkhira ndi nyama zosungunuka.

Momwe mungasankhire burger woyenera

Mukamagula ma veggie burger, mudzafunika kuganizira zinthu zingapo, monga mtengo wamtengo, zosakaniza, ndi kulawa.

Ngati mukusinthana ndi zamasamba kapena kusokosera kununkhira kwa nyama, onyenga nyama ndiwo njira yopita. Amalawa mofanana mofanana ndi nyama zang'ombe, ndimadzimadzi ndi mapuloteni onse omwe mumawakonda. Komabe, kumbukirani kuti ena mwa iwo amanyamula sodium yambiri.

Kumbali inayi, ma burger achikhalidwe amalemekeza zokometsera zoyambira zawo, zomwe zingakhale nandolo, nyemba za adzuki, quinoa, nyemba zakuda, mapuloteni a soya, kapena nyemba zina ndi mbewu.

Sankhani izi ngati mukufuna mwana wachikulire kapena mukungoyang'ana china chake pang'ono pamtengo wotsika.

Ngati mukutsata zakudya zopanda zakudya zamasamba kapena zosadya, onetsetsani kuti mwayang'ana zilembo zoyenera pazotengera kuti mupeze burger yemwe amakwaniritsa zosowa zanu.

Kuphatikiza apo, onani mndandanda wazowonjezera - makamaka ngati mumakonda burger wanu wopangidwa ndi zakudya zonse.Ma burger okonzedwa kwambiri, makamaka nyama zonyenga, atha kukhala ndi zoteteza ndi zowonjezera zina zomwe mungakonde kuzipewa.

Ngati mukufuna kulamulira mosamalitsa pazipangizo zomwe mukugwiritsa ntchito, ndibwino kuti mugwiritse ntchito maphikidwe pamwambapa kuti mupange ma veggie burger.

Mfundo yofunika

Veggie burger nthawi zambiri amagwiritsa ntchito nyama m'malo mwa nyama kapena amakhala ndi veggie- kapena nyemba. Zitha kukhala zamasamba kutengera ngati ali ndi mazira, mkaka, kapena zopangidwa ndi nyama.

Sikuti amangotumikiridwa kwambiri pa bun ndi zokongoletsa zomwe mumakonda komanso amapanganso zowonjezera mu saladi, chilis, ndi mbale zambewu.

Mukamagula, yang'anani ma veggie burger okhala ndi 440 mg ya sodium kapena yocheperako komanso mndandanda wosavuta, womveka bwino. Kapenanso, mutha kupanga nokha kunyumba.

Ponyani patties zopanda pake za kalekale pambali. Ndi m'badwo wagolide wa ma burger a veggie.