Hamburger is one of the famous treats when it comes to children and adults, as most fastfood and restaurants have it in their menus. Usually, it has bread, beef, and vegetables as its ingredients, a reason it is rich in flavor and taste. The following are the health benefits of hamburger, plus a sample recipe.
Health Benefits
Energy
One health benefit of eating hamburger is energy. All ingredients of burgers give the body energy. According to Diet Health Club, calories in homemade burgers may be less than those in fastfood outlets or stores while low sodium burgers with better quality meat are more enjoyably healthy. Calories give energy to the body, allowing it to carry out its functions and activities of daily living. As per the publication, calories in grilled hamburgers are higher, depending on the meat cut and size. To prevent excess calorie intake, some burgers make use of chicken meat or turkey. Thus, it is advisable to eat burgers when a person feels weak and tired.
Protein
Another health benefit of eating hamburgers is protein. One of the three macronutrients, with carbohydrates and fats as the other two, protein is responsible in the growth and repair of tissues and cells, such as the muscles. As per the Food and Nutrition Board of the Institute of Medicine, as cited by Live Strong, women should ingest 46 grams of protein everyday while men should consume 56 grams. As per the publication, the USDA requirements for lean meat reveal that a serving should have less than ten grams of total fat, 4.5 grams or less saturated fat, and not over 95 milligrams of cholesterol. For people who want to gain muscle, eating burgers can be added to their cheat meals, since eating burgers regularly supports fat gain.
Iron
Burgers also support the body’s iron needs. According to San Francisco Gate, red meats in burgers are some of the best sources of heme iron, which can only be found in animal-based foods like beef and chicken. As per the Office of Dietary Supplements, as cited by the publication adult men should consume eight milligrams of iron daily while women should take 18 milligrams of the nutrient everyday. Iron helps carry oxygen to the cells, tissues, and organs, so eating burgers may be advised, but not in excess, since they also contain fat and sodium.
Sample Recipe
One healthy hamburger recipe is Chickenpea Burger with Tahini Sauce. According to Eating Well, the ingredients include one 19-ounce can chickpeas (rinsed), four scallions (trimmed, sliced), one egg, two tablespoons of all-purpose flour, one tablespoon of chopped fresh oregano, half teaspoon ground cumin, one-fourth teaspoon of salt, two teaspoon of extra-virgin olive oil, two six and a half inch whole-wheat pitas (halved, warmed, if desired), half cup low-fat plain yogurt, two tablespoons tahini, one tablespoon lemon juice, half cup chopped flat-leaf parsley, and one-fourth teaspoon of salt.
To prepare, the chickpeas, scallions, flour, eggs, oregano, salt, and cumin are placed in a food processor. Next, the sides are scrapped, until a coarse mixture forms. Then, the mixture is formed into four patties. Next, oil is heated in a large nonstick skillet over medium heat. Then, the patties are added and cooked for four to five minutes until golden and starts to crisp. Then, they are carefully flipped and cooked for two to four minutes until they become golden brown. For the sauce, tahini, parsley, lemon juice, yogurt, and salt are combined in a medium bowl. The pitas are warmed, if desired, and the patties are divided among the pita halves and served with the sauce. As per the publication, the uncooked burger mixture and tahini sauce are covered and refrigerated for up to two days.
Source: healthyeatingforfamilies.com
