Masu girgiza Abinci

Wadatacce

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Ba kamar yawancin masu dafa abinci ba, a zahiri na rasa nauyi bayan kammala karatuna daga makarantar dafa abinci. Makullin zubar da waɗannan ƙarin fam 20? Sanin duk dabaru masu ɓoyayyiyar ƙwararrun masu dafa abinci suna amfani da su don sauƙaƙe aikin su da guje wa waɗanda ke juyar da ko da jita -jita masu ƙoshin lafiya zuwa wuraren hakar ma'adinan caloric. Ba abin mamaki bane a gare ni cewa Cibiyar Kimiyya a cikin Nazarin Sha'awar Jama'a ta gano cewa abin da ake ci, abin shiga da kayan zaki a gidan abinci yana da adadin kuzari 1,000 - kowane ɗayan, ba duka ba ne ga dukan abincin.

Duk da haka, yana yiwuwa ku ci lafiya ko ma rage nauyi yayin cin abinci, in ji Kathleen Daelemans, West Bloomfield, Michigan. Samun Bakin Ciki da Ƙaunar Abinci (Houghton Mifflin, 2004). Ta ce, "Kuna buƙatar kawai ku kasance masu cin abincin dare. "Tambayi tambayoyi da yawa da yin buƙatun da yawa."

Anan akwai ayyukan gidan abinci guda bakwai waɗanda zasu iya lalata abincin ku da abin da zaku iya yi game da su.

Shocker #1: Ko da kayan lambu da aka dafa suna da ƙima sosai.

Deborah Fabricant, mashawarcin gidan abinci a Los Angeles, tsohon mai dafa abinci kuma marubuci Ƙunƙasa: Aikin Abincin Tsaye (Ten Speed ​​Press, 1999). "Wannan shine dalilin da ya sa yana da yawa, har ma a cikin kayan lambu."

"An bukace ni in dafa duk kayan lambu na kuma in gasa dankalin a cikin kitse na duck," in ji David C. Fouts, mai ba da shawara da mai ba da abinci a Cardiff-by-the-Sea, Calif., Wanda ya yi aiki a bayan murhu a da yawa wuraren cin abinci a Los Angeles, gami da Wolfgang Puck's Granita a Malibu. "Kowane odar alayyahu da na yi na samu kusan oz 2 na man shanu." Wannan shine cokali 4, wanda ke ƙara gram 45 na mai (gram 32 cike) da adadin kuzari 400 zuwa farantin gefe guda.

Gasasshen kayan lambu ba su da kyau. Ko dai su sami marinade na tushen mai ko kuma a goge su da mai kafin a gasa sannan a sake jujjuya su a faranti don su yi kyau. Ko kayan lambu da aka dafa ba lafiya. Daelemans ya ce "Kwanan nan na ba da odar kayan lambu da aka dafa daga sabis na ɗakin a otal ɗin New York City," in ji Daelemans. "Tabbas, sun yi turmutsitsin su. Amma sai suka jefar da su cikin man shanu da man zaitun da ya fi dacewa in yi odar raba ayaba."

Dabarar cin abinci Yi odar kayan lambun ku mai tururi ko gasassu kuma bayyana wa uwar garken cewa ba ku son ƙara man shanu ko mai a kowane mataki na shiri.

Shocker #2: Kwai-farin omelets ba lallai ba ne mafi kyau a gare ku.

Idan kun kasance kuna cin abinci mai daɗi tare da sandar omelet, kun ga shugaba ya ba da lasisin ruwa mai tsabta a cikin kwanon rufi kafin yin abin da kuka fi so da naman alade. Ruwan yana da mai, kuma ladle yana ɗaukar aƙalla cokali 2. Wannan shine gram 22 na mai (gram 16 cikakke) da adadin kuzari 200 da aka ƙara zuwa wani abinci mai lafiya.

Ana maimaita wannan yanayin a bayan ƙofofin dafa abinci na gidan abinci a duk lokacin da kuka yi oda ƙwai. "Na yi aiki a wuraren da muka yi amfani da man shanu [margarine] koda lokacin da mutane suka umarci fararen kwai!" in ji Mandy J. Lopez na Los Angeles, yanzu mai dafa abinci ga masu shahara.

Tabbas, zaku iya neman "haske kan mai," wanda zai iya sa mai dafa abinci ya yanke wasu, amma dafa abinci ta wannan hanya yana sa aikinsa ya fi wahala. "Wasu chefs suna amfani da feshin girki lokaci zuwa lokaci idan suna da hankali sosai," in ji Daelemans. "Amma man zai iya jure zafi fiye da fesawa, don haka ba lallai ne shugaba ya sanya ido sosai kan abincin ba."

Dabarar cin abinci Lokaci na gaba da za ku yi ƙwanƙwasa, ku nemi a shirya ƙwan ku ba tare da man shanu ko kowane irin kitse ba. Bari uwar garkenku ta sani cewa kuna sane da cewa kwanon ba zai yi kyau kamar wanda aka soya ba.

Shocker #3: Waɗannan buɗaɗɗen buɗaɗɗen burodi an rufe su da man shanu (ko mafi muni).

Yana da kyau a bayyane lokacin da kuka ciji burodin tafarnuwa a gidan abinci cewa yana diga da man shanu. Amma ana ƙara man shanu ko wani kitse a cikin burodi da yawa fiye da yadda kuka sani. Al'ada ce ta yau da kullun don bugun burodi sanwic tare da wani nau'in man shafawa don hana su mannewa a kan bulo. Kuna iya tsammanin kuna samun sanwicin kaji mai gasasshen, amma akwai kyakkyawar dama ga waɗannan buhunan alkama an shafa su da margarine kafin a gasa su. Wannan yana ƙara gram 5.5 mai ƙima (gram 4 cike) da adadin kuzari 50.

Amma wannan ba shine ƙarshensa ba. Ana iya murƙushe burodin a cikin mayonnaise kafin a gasa shi, in ji Fouts, wanda ya yarda da yin gurasar gurasar turkey ta wannan hanyar a gidan abincin tony inda ya yi aiki na ƙarshe. "Ta haka ne gurasa ke samun wannan kyakkyawar launin zinare," in ji shi.

Dabarar cin abinci Tambayi cewa burodin ku ko gurasa ya bushe "bushe." Idan ya zo, a duba alamun man shanu ko wani kitse, kuma kada ku yi shakka a mayar da farantin idan kun sami wani.

Shocker #4: Babu wani haske game da marinara sauce.

Italiyanci marinara sauce yana da wadata a cikin antioxidants (godiya ga lycopene a cikin tumatir), amma kun san shi ma yana cike da mai? Masu dafa abinci suna son tafiya "glug glug glug" lokacin shirya wannan miya mai daɗi. Daelemans ya ce: "Ana amfani da adadin mai da yawa don gina wannan miya, farawa daga soyayyen albasa." Man na iya ƙara yawan mai 28 grams na mai (gram 4 cike) da adadin kuzari 250 zuwa 1/2-kofin hidimar miya. Kuma bai tsaya nan ba. Monica May, mai dafa abinci mai zaman kanta a Los Angeles wanda ke gudanar da gidajen cin abinci na dare da dafa abinci don shahararrun mutane. "Wani shugaban Italiyan da na yi aiki da shi ya haɗa man shanu a cikin miyarsa ta tumatir saboda haka aka yi shi a yankin sa na ƙasar."

Farantin taliya da marinara na iya ƙunsar calories 1,300 ko fiye da gram 81 na mai (gram 24 cikakke). Shi ke nan kafin ma ku ce "cuku."

Dabarun Savvy-Diner A gidajen cin abinci na Italiya, oda gasasshen kifin da aka gasa, da gefen kayan marmari da kuma lemo don kayan yaji. Idan kuna sha'awar taliya, oda wani yanki na appetizer don raba tare da abokin cin abinci.

Shocker #5: Salatin "lafiya" yana nutsewa cikin mai.

Kuna tunanin yin odar salatin da zai shiga zai taimaka muku yanke kalori? A yawancin lokuta kuna iya cin abinci mai sauri. Aƙalla 1/4 kofin miya ana amfani dashi don jefa salatin, galibi ƙari. Wannan ladle-look ladle of creamy dressing has 38 grams of fat (6 grams saturated) and 360 calories, about the same as a cheeseburger. Amma "kirim" ba shine kawai mai laifi ba, in ji May. "Mafi yawan riguna sun dogara ne akan rabo 3-1: man fetur sassa uku zuwa kashi daya acid [vinegar], don haka ko da balsamic vinaigrette yana da babban abun ciki mai yawa."

Salatin taliya, tare da furen furensu na farin kabeji da ja ja barkono, suma suna iya yaudara. Ana amfani da adadin mai mai yawa lokacin da aka shirya su. Amma don adana wannan sabon salo, gidajen cin abinci sukan ƙara ƙarin "riguna" kowane 'yan sa'o'i har sai an yi musu hidima. A lokacin da salatin ya buge farantin ku, man kawai zai iya ƙara adadin mai mai 28 (gram 4 cike) da adadin kuzari 250 don hidimar 1/2 kofin.

Dabarar cin abinci Tambayi kayan ƙira mara nauyi ko mara kitse a gefe, ko yi ado da salatin ku tare da feshin ruwan balsamic ko matse ruwan lemo. Guji salatin taliya ko iyakance abin ci.

Shocker #6:

Nama, kaji da kifi suna samun rubbu mai kitse kafin a dafa. A makarantar dafuwa an haƙa cikinmu cewa kafin a dafa kowane yanki na nama - ko ta yaya za a dafa shi - tilas ne a goge shi da man zaitun. Shafa nonon kajin 4- zuwa 6-oza, nama ko yanki na kifi yana ƙara har zuwa gram 10 na mai (cikakken gram 2) da adadin kuzari 90. Kuma idan ta tsaya a can, kuna sauka cikin sauƙi. "An tsara wasu jita -jita don samun man shanu da mai suna taka muhimmiyar rawa a cikin yanayin dandano," in ji May. "An shahara da shahararren gidan cin abinci na Hollywood Chasen don hobo steak-New York Strip dafa teburin a cikin kwatankwacin man shanu!"

Fouts ya bayyana cewa yayin da steaks ke “riƙe” (suna jira don a yi musu hidima) galibi ana nitsar da su a cikin man shanu don hana su wuce gona da iri. Bayan haka, kafin ɗan nama ya fita zuwa teburin ku, galibi ana ɗora shi da man shanu ko miya da aka yi da man shanu ko kirim.

Dabarar cin abinci Bayyana wa uwar garken ku kuna son naman ku, kaji ko kifi da aka gasa ko dafa shi ba tare da man shanu ko mai ba.

Shocker #7: Sushi ba ta da ƙarfi kamar yadda take.

Tare da sabbin abubuwan dandano da kyawawan abubuwan gabatarwa, sushi dole ne ya zama abincin abinci, daidai? Da yawa daga cikin mu suna neman sa musamman lokacin da muke cikin yanayi na cin abinci mara nauyi. A sakamakon haka, yawancin masu rage cin abinci sun bar tsaron su a mashaya sushi. Da yake sun amince da cewa sun shiga wurin cin abinci mai aminci, sun kasa gano mayonnaise a California, tuna da yaji da kuma nadi na musamman. Yana da matukar wahala a lura da wuce gona da iri a cikin rarar California saboda farin kagu yana ɓoye mayo. Amma yana iya ƙara kusan gram 17 na mai (gram 2 cikakken) da adadin kuzari 150 a cikin guda huɗu kawai. Rolls da aka yi da kayan Amurka koyaushe ana tuhumarsu. "Kun cancanci duk kitsen da kuke samu idan kun yi oda tare da kirim mai tsami," May jokes.

Dabarar cin abinci Kada ku ji tsoron tambayar shugaban sushi me ke cikin sushi ɗin ku; mai kyau shugaba zai yi farin cikin gaya muku dalla -dalla. Mafi kyawun zaɓinku shine sashimi (yankin ɗanyen kifi). Kuma tsallake duk wani rolls tare da kalmar crispy a cikin kwatancensu, alamar da wataƙila sun soyu.

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