Kune vazhinji vedu, peanut butter haidi sumo. Ichi chinodiwa chikafu chave kuenda-kune kune vatambi nevasiri-vamhanyi zvakafanana sesosi inogutsa yemacalorie. Mazuva ano, zvakadaro, iwe wakaona kukura kwakasiyana-siyana kwehupfu nut butters muzvitoro zvikuru.
Vamwe vanorumbidza mapoda aya semushonga wakaderera-koriori kune vanoda nzungu butter, asi vamwe vane hanya nezvezvimwe zvingangoitika zvinovaka muviri zvinokonzerwa nekucheka mafuta kubva munzungu. Saka, tinotyora zvakanakira nekuipira zvehupfu hwebhota kuitira kuti ugone kusarudza kana kunhonga chirongo chidiki parwendo rwako rwekuenda kuchitoro chegirosari.
Chii chinonzi poda nut butter?
Rudzi urwu rwebhota rinogadzirwa kubva kunzungu dzakakangwa dzakatsikirirwa kuti dzibvise mafuta mazhinji, uye zvasara zvimedu zvenzungu zvinokuyiwa kuita hupfu hwakatsetseka hunochengeta yakawanda yemuchero inonaka. Chekutanga yaive yeupfu peanut butter, asi ikozvino unogona zvakare kuwana almond butter mune imwecheteyo fomati. Zvigadzirwa zvinopawo zvinonaka zvakasiyana uye zvinowedzera, senge probiotics kana protein poda.
Mazhinji mavara pabhotoro rehupfu anoratidza kuti mafuta mashoma (anenge 90 muzana mashoma) ane achienzaniswa neanopararira. Chaunosiiwa nacho chigadzirwa chinonyanya kuumbwa neprotein nemacarbohydrates. Heino kukurumidza macro kuenzanisa:
Saizi imwe yekushumira, 2 maspuni ehupfu peanut butter ine:
- 70 makarori
- 2 g mafuta
- 8 g yeprotein
- 5 g makabhohaidhiretsi
Saizi imwe yekushumira, maspuni maviri echinyakare peanut butter ane:
- 191 makarori
- 16 g mafuta
- 7 g yeprotein
- 7 g makabhohaidhiretsi
Pabepa, izvo zvingaite senge pasina-brainer kuenda neimwe mhando-ikozvino iwe unogona kuwana iyo huru yepeanut butter inonaka kune mashoma macalorie uye mafuta. Asi kubvisa mafuta aya hazvireve kuti zviri kuenda kwauri.
Sei uchida mafuta ane utano?
Mafuta mu nut butter anonyanya kuve emhando unsaturated Mwoyo une utano: Inenge 75 muzana yemafuta emakoriyumu mupeanut butter haana unsaturated uye inenge 85 muzana yemafuta emakori mu almond butter haana unsaturated, kusanganisira monounsaturated mafuta.
Zvokudya zvakakwirira mumafuta anonzi monounsaturated, zvakadai senzungu, zvakaratidzwa kunatsiridza cholesterol uye BP. Asi ramba uchifunga kuti mabhenefiti aya akaratidzwa zvakanyanya kana mafuta emonounsaturated achishandiswa kutsiva mamwe emafuta akazara kana akagadzirwa makabhohaidhiretsi mukudya kwako.
Iwo mafuta ari mubhota anopararira anogona zvakare kuwedzera kuguta uye kuvandudza kugutsikana chekudya kana svutugadzike, izvo zvinogona kubatsira kuderedza kuwanda kwekudya. Ndicho chikonzero iwe uchifanira kutarisa kuisa kanenge mafuta mashoma pakudya kwega kwega, uye snacking uye nut butter inogona kuva nzira iri nyore yekuita izvi.
Iyo yakajairika cream ine zvakare vitamini E, chikafu chinosanganiswa nemafuta, chinobatsira muviri wako kutora mafuta, ayo anonyanya kubviswa apo mafuta anobviswa kubva mumiti yose kuti aite hupfu. Tsvagiridzo inotsigira pfungwa yekuti kudya kwakanyanya kwevhitamini E kwakabatana ne basa rehuropi riri nani. Kushandisa bota rehupfu chete kungave mukana wakarasika wekuwedzera mamwe mafuta anobatsira uye vhitamini E pakudya kwako. Izvo zviri kutaurwa, iwe unogona zvakare kuzviwana kubva kune mamwe masosi, semafuta omuorivhi, mhodzi, uye avocados.
Izvo zvakakoshawo kutaura kuti vatambi vanoita mavhoriyamu ekudzidzira vanogona kungobatsirwa kubva kune mamwe macalorie yemafuta akazara nut butter. Kuwedzera nut butter kunowedzera kuwedzera caloric density yechikafu kana snack, pasina kuwedzera hofori yehuwandu. Izvi zvinogona kuve kiyi kune vatambi vari kutsvaga kuwana mamwe macalories, asi vasina chishuwo chekudya mavhoriyamu makuru echikafu panguva imwe.
Vamhanyi vanogona kufunga nezve kushandisa zvese hupfu uye bhotela rechinyakare munzira dzakasiyana kubatsira kuzadzisa zvavanoda zvecalorie uye mapuroteni.
Batsirwa
Kungofanana nebhota renguva dzose, iyo yakaomeswa vhezheni inzira yakanaka yekuwedzera imwe dosi yechirimwa-based protein pakudya kwako. Uye iyo inogona kunge iri resipi yehupenyu hurefu, sekutsvagisa kunoratidza kuti kudya kwakanyanya kwemapuroteni ezvirimwa kunogona kuvandudza nhamba dzakasiyana dzecholesterol kune hutano hwemoyo huri nani. Kana iwe uri kutevera maitiro ekudya zvakanyanya zvekudya-zvinobva mukudya, idzi poda dzinogona kunge dziri sarudzo yakanaka.
Zviri nyore kubika
Imwe bhenefiti yekushandisa bhotela hupfu, pamusoro peshanduro dzinopararira, ndeidzo zviri nyore kubika nekuti havadi makeke. Izvi zvinoreva kuti vanosangana zvakanaka uye zviri nyore kuita oatmeal, yoghurt, smoothies, uye mabheti emapancake uye zvinhu zvakabikwa. Ini pachangu, ndinoda kurova yoga yoga neupfu nzungu bhata uye chidimbu chezvinomera-based sweetener yeprotein-rich nut butter sauce inonyatso kunyudza muchero mutsva.
Iwe unogona kutogadzirisa bhotela rehupfu nemvura kuitira kupararira kana zviri izvo zvauri mumamiriro ezuva iroro: 2 tablespoons buttered butter, kana yagadziriswa, inoita 1 tablespoon butter kupararira. (Zvakakosha kucherechedza kuti hazvizove zvakakora sezvinyakare.)
Iine mafuta mashoma
Zvakare zvine mafuta mashoma, mabhota ane hupfu ane pantry yakatsiga, saka wachi inononoka kana uchifanira kushandisa canister.
Zvisinei, peanut yakawanda uye almond butter powders ine zvimwe zvinotapira, zvakadai sehupfu hweshuga, iyo inogona kuva nehanya nevatambi, avo vanotodya zvinhu zvinotapira zvakawanda. Zvinokwanisika kusarudza sarudzo dzisina shuga kana uri kuedza kuderedza kudya kwako shuga. Zvakadaro, zvirongo zvakawanda zvine 1 kusvika ku2 magiramu eshuga yakawedzerwa pakushanda, saka hazvibviri kuva chinhu chakakosha chekuwedzera shuga mukudya kwako kunze kwekunge wadya yakawanda.
Iine macalorie mashoma
Powdered nut butter ine macalorie mashoma pane echinyakare bhotela, sezvo mazhinji emafuta e-calorie abviswa. Iyo zvakare yakanaka sosi yefiber uye mapuroteni, izvo zvidzidzo zvinoratidza zvinogona kubatsira kutonga kudya.
Bota rehupfu rinogona kuve sarudzo yakanaka kune vanhu vari kutsvaga nzira dziri nyore dzekudzikisa macalorie avo ekudya kana kune avo vari pakudya-anorambidzwa kudya. Nekudaro, sainzi yakaratidza kuti kugara uchidya nzungu hakuiti kuti uwedzere uremu, kunyangwe iwo ari akapfuma sosi yemacalorie nemafuta. Izvi zvinogona kunge zviri nekuti nzungu dzinowedzera kugutsikana uye kuzara mushure mekudya, izvo zvinongodzikisira calorie kudya kubva kune zvimwe zvekudya zuva rese.
Mafuta asina kuomeswa anowanikwa munzungu anogona kubatsirawo kuti muviri upise macalorie akawanda paunenge uchizorora, asi mhedzisiro iyi haina kudzokororwa mune zvese zvidzidzo. Kutsvakurudza kwakawanda kunodiwa. Zvisinei, ramba uchifunga kuti bhata rekutengesa rinowanzova nemafuta emiriwo akawedzerwa. Nechikonzero ichi, bota rehupfu zvimwe zviri nani kune hutano hwako.
Pakupedzisira, chipunu nechipunu, nut butter powders zvinodhura zvakapetwa kaviri kupfuura zvamazuva ose.