There is a place for bad food on a healthy diet?
One of the possible reasons why you are a fan of this type of product is either bad food Good, fast foodYou know burgers (and there are some around the world that are considered the best), pizza and others, because in addition to the lack of time to return home to eat or cook, it is because their food generates a substance in the brain called dopamine associated with the feeling of well-being, pleasure and satiety.
The reality of Mexican junk food:
Simon Barquera, Director of Nutrition and Health Research Center of the National Institute of Public Health (INSP) in an interview for Infobae Mexico reported that in our country over 25,000 deaths per year are associated with the consumption of sugary drinks and this can be explained by the survey “Eating habits in Mexico” conducted by Mercawise in 2015, which revealed that out of 504 people, more than 50% of them used to eat bad food several times a week and 82% drank at least one siphon during this time.
The 12 best burgers in the world
© Getty
And our neighbors …
An article for Jessica Edgson’s digital magazine Supplements 101 about consumer data in “Bad food“It is stated that the United States hosts over 200,000 such businesses, it is estimated that an adult will spend $ 70,500 over his lifetime. In this type of food or home delivery, the preferred time for this meal is lunch and this country is the first with the highest consumption, followed by France and Canada; Also, by 2018, there were already 37,855 McDonald’s empire restaurants worldwide. On the other hand, an infographic from “Your Health Partners” in the North Ohio Heart Center states that Americans, as a group, spend $ 50 billion. into the fast food annually, which would mean that, with that amount of money, world hunger could be combated in a matter of 3 years … it’s his consumption cannon there, right?
So how can you turn your fat craving into a healthier meal?
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The popular expression “fat is what gives it flavor” is completely true, but seek to reduce it in your dishes without compromising flavor or texture.
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Change all refined flours for whole wheat flour, other grains or gluten-free. In this way, the absorption of carbohydrates in the blood will be slower.
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Replace ready-to-serve foods for home-cooked ones, where you can take care of the quality and quantity of the ingredients.
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Use alternative recipes or replace with vegetables. What if instead of french fries, you put some beets in the oven or banana chips?
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If you eat fat on the street, you will have no choice but to reduce the size of the portions.
How much it affects the violation of the diet
© bernardbodo
Here are 5 junk food recipes turned into healthier options.
Macaroni and homemade cheese (Instant: 2 cups from 800 to 900 horsepower).
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Put some flour, salt and pepper in a pan and combine with skim milk.
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Add cheese cream low in fat and stifled.
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Add a little mustard Dijon, garlic powder and Worcestershire sauce.
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Remove from the heat and add cheese cheddar to the mix (not too much).
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cook Easter (legume macaroni, mixed flour, such as quinoa or whole grains) to the teeth and drain.
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Mix the pasta with the sauce prepared to taste
Homemade pizza (Commercial: 1 reb of ordinary crust of 300 to 400 cal).
1 cup sauce for Pizza Margarita, 1 sliced tomatoes, 250 mozzarella cheese, pesto sauce, 100g cornstarch, 100g rice flour, 100g potato starch, 5g dry yeast, 1 tablespoon sugar, salt, olive oil, warm water and basil.
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Preheat the oven to 200 ° C.
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Sift the starch and flour Mix. Make a hole in the center and add the yeast, sugar, salt, oil, a little water and mix.
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3
Add more water little by little until the dough is smooth and place it flat in a mold greased with olive oil.
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Add on top salsa red, bake 5 min. until the dough turns white, add the grated cheese, tomato slices and pesto.
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Bake until the cheese melts for 10 minutes. which add. Remove from the oven, cut and add the basil leaves.
Baked potatoes (french fries from 400 to 500 cal)
“Garlic potatoes“: Spray vegetable oil, 1 kg of chopped potatoes, 3 tablespoons olive oil, salt and black pepper, 4 cloves chopped garlic, 2 tablespoons chopped parsley.
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Preheat the oven to 230 ° and cover a baking dish with non-stick spray.
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Place in a bowl papas and mix them with 2 1/2 tablespoons of oil and season with salt and pepper to taste. Place them in the oven-resistant dish in a single layer.
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Put them in the oven for 30 minutes. turning occasionally to golden brown and fragile.
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Increase heat to 260 ° C and continue to cook until papas they are brown in places. Leave them for another 5 minutes.
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Beat the remaining 1/2 tablespoon of oil with the garlic and parsley in a large bowl.
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Remove the potatoes from the oven, you can add a little salt and pepper and then take one last bath with the garlic oil to cover them.
Hamburger Chipotle (Commercial: 350 – 1150 cal).
450 g of meat 95% lean beef or turkey, 1 chili chipotle in finely chopped marinade, a pinch of salt. For the sauce: 1 cup of naturally skimmed Greek yogurt, 1 chipotle pepper in marinade. Spices: wholemeal or multigrain buns (wheat, rice, etc.), sliced tomatoes, salad, cheddar cheese.
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combine meat with chopped chili and salt in a bowl.
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Divide into 4 portions, form and grate for 4-5 min. on each side.
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For the sauce, stir yogurt with the other chipotle chile.
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Spread the sauce on the tops of the buns.
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Place the meat on the lower lid once ready, add the cheese, lettuce and tomatoes and on top, the upper lid.
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The remaining burgers can be refrigerated for up to 5 days.
Hot cakes with bananas (Fast Food: traditional cakes with flour approx. 660 cal).
2 bananas baked, 2 eggs, milk substitute (soy or almond), 1 1/2 cups oatmeal, 2 teaspoons baking powder, 1 pinch of salt, cinnamon, vanilla, red berries, olive oil or coconut , honey and chopped walnuts.
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LICU: bananas, egg, milk, baking powder, oatmeal, vanilla, cinnamon and salt.
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Add the mixture to a 30-year-old pan, shaping the hot cake. Pour over to boil.
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Serve with a teaspoon of honey, red berries and nuts to taste.
Ah! And don’t forget to exceed the frying or cooking times to avoid the appearance of harmful substances such as AGE or, reduce and compromise the supply of nutrients.