首页 / world / 欧洲 / 爱沙尼亚 / 经典汉堡包

经典汉堡包

经典汉堡包
由 @test 记录 | 有 0 位用户喜欢这种食物 | 有 0 位用户收藏了这种食物

营养成分表

每份 220 克

% 每日参考值基于 2000 千卡饮食

卡路里 550 kcal
28% DV
总脂肪 28.0g
43% DV
单不饱和脂肪12.0g
多不饱和脂肪4.0g
饱和脂肪10.0g
反式脂肪0.5g
总碳水化合物 40.0g
13% DV
膳食纤维2.0g
淀粉34.0g
糖6.0g
蛋白质 30.0g
60% DV
动物蛋白26.0g
植物蛋白4.0g

关于

这是一款牛肉汉堡包，搭配面包胚和基础配料，包括生菜、番茄与洋葱。每份220克，含550卡路里、30.0克蛋白质、40.0克碳水化合物和28.0克脂肪。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素6.0mcg20%
胆碱85.0mg15%
叶酸35.0mcg9%
烟酸7.0mg44%
泛酸1.4mg28%
维生素B20.3mg27%
维生素B10.3mg21%
维生素A80.0mcg9%
维生素B122.2mcg92%
维生素B60.4mg24%
维生素C4.0mg4%
维生素D0.6mcg3%
维生素E1.2mg8%
维生素K12.0mcg10%

矿物质

营养素含量DV%半衰期
钙90.0mg9%
铬6.0mcg17%
铜0.1mcg0%
碘18.0mcg12%
铁3.8mg21%
镁35.0mg8%
锰0.3mg11%
钼12.0mcg27%
磷260.0mg37%
钾420.0mg9%
硒28.0mcg51%
钠780.0mg34%
锌5.2mg47%

经典汉堡配脆生菜、番茄和洋葱

前言


一个汉堡是否成功，取决于每个组成部分都恰到好处：牛肉因高温而调味，面包胚加热至柔软，蔬菜则保持新鲜洁净。这个版本保留了这种形式的朴实本质，同时进一步优化了整体平衡，使肉饼始终是核心，而配菜带来的是清爽提亮，而非沉重负担。这是一道直接明了的菜品，但每一个环节的精准都会得到回报。

食谱要点


  • 菜品类别： 三明治

  • 菜系或起源： 美式

  • 餐次类型： 主菜

  • 成品量： 1 个汉堡

  • 每份分量： 1 个三明治

  • 准备时间： 10 分钟

  • 烹饪时间： 8 分钟

  • 总时间： 18 分钟

  • 难度： 简单


    • 设备


  • 铸铁煎锅或厚底平底锅

  • 锅铲

  • 小刀

  • 砧板

  • 用于组装的盘子


    • 食材



    主要组成


  • 牛肉饼，120 g

  • 汉堡面包胚，70 g

  • 生菜，10 g

  • 番茄，15 g，切片

  • 洋葱，5 g，切成细薄片


    • 做法


  • 1. 准备蔬菜。 将生菜分成一片完整干净的叶子，或整理成整齐的小块。把番茄切成厚薄均匀的片，把洋葱尽可能切成最薄的片。保持其干爽脆嫩。


  • 2. 加热面包。 将汉堡面包胚切开，切面朝下放入干锅中，以中火加热 1 至 2 分钟，至表面微微烘烤并摸起来温热即可。内部组织应保持柔软，而切面则呈现淡淡的金黄色。


  • 3. 煎牛肉饼。 将锅置于中高火上。把牛肉饼放入锅中，第一面煎 3 至 4 分钟，然后翻面，第二面再煎 2 至 3 分钟。外部应充分上色，中心完全熟透，轻按时肉饼仍应多汁。


  • 4. 组装汉堡。 将下半个面包放在盘中。先放生菜，再放番茄，然后放洋葱。把热牛肉饼放在最上面，让热度稍微软化下面的蔬菜。最后盖上上半个面包。


    • 装盘与食用


    立即装入素净的盘中上桌，面包应对齐整齐，内馅收拢其中，而不是被压得过紧。完成的汉堡应当平衡、温热且外观干净，蔬菜可从边缘清晰可见。

    专业提示


  • 保持蔬菜干爽；多余水分会削弱面包的结构。

  • 面包只需轻微烘烤，使其既能支撑内馅，又不会变得过于脆硬。

  • 肉饼应以高温快速烹制，以保留汁水并使表面获得恰当的焦香上色。
    • 均衡饮食
    在 App Store 下载

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    Community

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Integration

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    FAQ

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.