He althy fast food: types, types, benefits for the body

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Steamed lean steak, juicy fresh vegetables and a rye bread bun are a he althy snack. But one has only to fry the meat in a pan with vegetable oil, add mayonnaise and spices, replace the bun with an ordinary white bun with sesame seeds, and a he althy set of products will turn into a typical burger, which simply by definition cannot be he althy. So does he althy fast food exist?

Fast food is bad

Multiple studies confirm that eating fast food is harmful. A large amount of sugar and fat in the composition of fast food products leads to the early development of heart and vascular diseases, obesity. People who often eat fried foods are more likely to be diagnosed with high blood pressure and high cholesterol, which is a provoking factor in the development of atherosclerosis and many other serious pathologies. But burgers and fries contain palmitic acid,which is related to fat. This substance regulates the activity of the MC1R gene, which is responsible for the susceptibility of the skin to sunlight, light skin and freckles, red hair. Depending on the synthesis of the gene, melanin is formed in the skin in different ways, which protects the deep layers of the skin from ultraviolet rays. Experiments conducted on laboratory mice confirmed that palmitic acid to some extent prevents the development of skin cancer.

Modern fast food

Modern fast food of a he althy type is vegetarian, Vedic and organic. Even in modest new-style establishments, the emphasis is on freshness of products, the right combinations and the absence of fats. And there is nothing unhe althy about the idea of fast food. In fact, burgers can be as he althy as modern nutrition allows. The main products that are used in the preparation of dishes in fast food establishments are meat, fish, vegetables, sauces. All components become harmful only with a certain cooking technology. Swapping overcooked vegetable oil for olive oil, replacing mayonnaise-based sauces with yogurt for meats, apple or balsamic vinegar for salads, or adding more veggies instead of an extra helping of cheese or bacon is a he althy snack.

Types of he althy fast food

In fast food establishments, you can choose something more or less he althy and tasty if you have to eat atgo. Most he althy recipes for he althy eating can be prepared at home and taken with you. He althy fast food is the same burgers with meat or fish cutlets, chicken nuggets or breaded shrimp, salads and shawarma, which are sold at any fast food outlet, only prepared according to special recipes. By the way, such dishes taste favorably with oily hamburgers made from semi-finished products, or hastily cooked shawarma from stale meat.

Breaded chicken and fish

If you have to eat at the nearest fast food place, you can give preference to breaded chicken or shrimp. Chicken nuggets are made from breast, which is considered a he althy product, but the meat is breaded in breadcrumbs and fried in a lot of oil. Boiling oil produces carcinogens, so to minimize the harm from nuggets, it is enough to remove the breading. It will be almost a he althy fast food dish. Shrimps are also very useful, which contain sodium, magnesium, calcium, potassium, iodine, B vitamins, vitamins C, E, D. Only you need to do with them the same way as with nuggets.

He althy shawarma

PP Shawarma (PP stands for he althy food) is a delicious, nutritious and satisfying dish that contains the proteins, fats and carbohydrates your body needs. The harm of the classic recipe is the use of mayonnaise and fatty meat, but modern proper nutrition is so diverse that it allows you to make fast food he althy. Pork should be replaced with chicken fillet, regularor cheese pita bread - yeast-free, and mayonnaise - low-calorie sauce. From vegetables, you can take cucumbers, tomatoes, bell peppers, onions, corn. To make an Italian sauce, just grind a blanched tomato through a meat grinder and add a spoonful of tomato paste. Goes well with PP shawarma and mustard sauce, which requires low-fat yogurt, mustard, lemon juice and coriander.

Sandwiches and burgers

Two types of he althy fast food - burgers and sandwiches - are most often ordered in fast food establishments. Many cafes and outlets, in order to attract more customers, offer to replace a fatty cutlet with a steamed steak, and mayonnaise with a mustard sauce based on natural yogurt. It turns out that burgers are quite compatible with a he althy lifestyle and diet.

In fast food restaurants, sandwiches are prepared with ordinary white rolls - they are not only high in calories, but also contain fast carbohydrates, which are processed into glucose in the blood and do not give a feeling of fullness. It is better to cook burgers with rye or whole grain bun. For those who want to cut down on carbs, it might be a good idea to put meat between lettuce instead of bread.

You can not use the sauce at all, or you can use a diet recipe. The meat in burgers is usually beef, and so that the patty is not too dry, fat or lard is usually added. For homemade minced meat, you can use dietary meat, such as turkey, chicken, or lean beef. If the stuffing is too dry, you canadd raw chicken egg. The cutlet can be replaced with a steam turkey or chicken breast.

Vegetable and fruit salads

Every cafe or diner has salads because they can be packaged in a cardboard or plastic box, put in a vacuum bag for freezers. Dishes are prepared quickly, but this is not the most popular product, so often one or two types of salad can be overlooked among hot dogs and sandwiches. Salads are usually offered the simplest: with tomatoes and cucumbers, herbs, cabbage and carrots, sometimes you can find dishes with seafood. Chicken salad will be hearty and relatively he althy compared to other fast food meals. A truly he althy fast food is fruit slices or vegetable sticks without oil and sauces.

Fast food in the world

Fast food of a he althy diet is not a highlight for a long time, but a necessity. There are a lot of followers of he althy eating, vegetarians and raw foodists in the West, so the market needs to meet the needs of consumers. So, in New York there is an organic restaurant Gustorganics, in which everything is organic, right down to the uniforms of waiters and flowers on the tables, dishes are cooked on specially purified water, and wind and solar energy are used in the cooking process. There are many vegetarian and gluten-free options on the menu, and there is an organic bar with alcoholic drinks and cocktails.

He althy fast food is very popular in Japan. Soup Stock Tokyo has over fortyof experimental PP soups, which are conveniently served in cardboard cups and taken away, Mosburger serves rice burgers, in which the bun is replaced with rice cake with barley and millet.

The Red Veg chain in the UK considers itself the world's first vegetarian fast food, although the menu is relatively small: only six burgers, a few vegetarian hot dogs, a Greek roll with feta, sun-dried tomatoes, olives and peppers.