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Fast food - double hamburger and large fries - it's almost 1000 kcal and few nutrients. However, if you can't deny yourself fast food, start making them at home by making changes to the recipe, without compromising the taste.
Fashion forfast foodcame to us from the United States, where - as research shows - children get more energy fromFrench friesandburgersthan from traditional food. With us, instead of making a sandwich for a child for school, parents often give him money for a hamburger. In fast food restaurants, parties are organized for the youngest, and weekend trips with the whole family to the shopping center combined with a "hamburger" feast have almost become the norm.
Overweight is the result of eating fast food
The effect of such a lifestyle does not last long. Not only adults, but also children are overweight. And this one can lead to many diseases. It's time to change family habits. While what adults eat is their free choice, children imitate their parents. If you teach them incorrect eating habits, they will probably choose to eat it in the future as well. Meanwhile, many few-year-olds like to eat French fries, and do not eat any vegetables or fruit, except maybe high-calorie bananas. But in order not to deprive yourself and the child of eating a hamburger with fries, we suggest you prepare it at home, composing the ingredients to provide the body with everything it needs and less calories than in a set from a fast food chain restaurant. Anyway, a hamburger won't hurt either, as long as you treat yourself to it from time to time.
You must do itFries without fat
Frozen fries sprinkle in a single layer on a baking tray, put in an oven preheated to 180 ° C and bake until golden brown - 10-15 minutes (time depends on the size of the fries). Stir several times during baking to evenly brown. 10 dag serving contains 160 kcal.
Fast food too much fat
Most fast food is primarily a source of unhe althy fats. In addition, they are often animal fats containing a lot of saturated fatty acids. Not only are there many of them in the meat itself, but also a large portion is added during frying. Remember that according to the recommendationsdieters should eat vegetable oils on the menu, and red meat can be eaten a few times a month at most.
In gastronomy, special vegetable fats (deep fats) resistant to high temperatures are used for frying. They contain substances that prevent rapid rancidity, splashing, smoking and foaming, as well as trans isomers, which have an adverse effect on he alth, including they accelerate the development of atherosclerosis. It is even worse in fast food booths, where ordinary oils are often used, and not of the best quality, and in addition, they are done repeatedly, so that the dishes are saturated with harmful products of fat decomposition. All fried dishes are high in calories (especially breaded) and hard to digest. During their preparation, substances are formed that irritate the gastric mucosa. Therefore, it is better to keep them to a minimum.
The source of saturated fatty acids are also mayonnaise salad dressings. They contain preservatives that enhance the taste and aroma. Fat is the carrier of flavor, therefore dishes rich in fat appear tastier. Cheeseburger or pizza cheese also contains a lot of animal fat as well as cholesterol. In addition, it is extremely difficult to digest - changes taking place during heating make it stay in the stomach for a long time. Chain fast food restaurants use cheese that melts easily, because it contains butter, water, sometimes cottage cheese and emulsifiers that allow it to be melted without the release of fat.
Fast food is low in vitamins
The downside of this type of dish is the small amount of fresh vegetables that should form the basis of our diet. Processed, e.g. pickled cucumbers, pickled peppers are usually added to sandwiches - they emphasize the taste, but are also a source of a large amount of sodium. You can find some lettuce, washed and shredded well before serving. And yet every peeled and cut vegetable partially loses its vitamins, e.g. under the influence of light and contact with a knife. Tomatoes and cucumbers also lose a significant amount of vitamin C. Therefore, the value of a fast food restaurant salad diminishes compared to the amount of fat in French fries or mayonnaise and cream sauce.
Fast food is too s alty and too sweet
This type of food is also not good because it is s alty. Sodium retains water in the body and promotes high blood pressure. If there is too much of it, the kidneys are forced to work hard. And this threatens their failure and general poisoning of the body. A separate chapter is desserts and shake drinks - calorie-rich, with a high sugar content. In addition, there are carbonated drinks such as cola, which are drunk in liters,providing only empty calories. In addition, white bread used in fast food has a higher glycemic index compared to regular rolls and a lot of additives. That's why it's fluffy and long-lasting, but doesn't provide any fiber.
Homemade alternative to fast food
Meals from your own kitchen have the advantage over those eaten in the city that you decide what they hide inside. You can replace high-calorie ingredients rich in cholesterol with he althy counterparts.
- Use chicken breast instead of beef for hamburger.
- Add your favorite vegetables to your sandwich, but do not include any yellow cheese.
- Nutritionists advise against eating hot dogs because they contain a large amount of unhe althy animal fat. They are made of collagen-fat mass, which consists of fat and meat waste, tendons and additives. So it's better to make a hot dog with a grilled piece of chicken breast or a rolled slice of lean ham.
- For pizza, instead of bacon or bacon, use vegetables, fish, lean meats, skip the cheese or add a little cheese. This way you will provide fewer calories and saturated fatty acids, and more vitamins and minerals.
- Roast the meat and the fries on the baking tray. Choose low-fat foods.
- Replace the cream and mayonnaise (though partially) with natural yoghurt.
- Make a graham sandwich or a grain-enriched roll.
- Make sure you have as many vegetables as possible in each meal. For salads, use olive oil or yogurt sauce with garlic, greens and fresh herbs.
- Instead of a cola drink, drink fresh fruit juice (you can dilute it with water, because some, e.g. bananas, grapes, are high in calories) or fruit and vegetables.