Kuninzi lwethu, ibhotolo yamandongomane ayifuni kwaziswa. Esi sitshixo esithandwayo siye saba yinto yokuya kwiimbaleki kunye nabangengabo abadlali njengomthombo owanelisayo weekhalori. Ezi ntsuku, nangona kunjalo, uye wabona iindidi ezikhulayo zeebhotela ezinomgubo kwiivenkile ezinkulu.
Abanye bancoma ezi powders njengesisombululo se-calorie ephantsi kubathandi bebhotela ye-peanut, ngelixa abanye banenkxalabo malunga nemiphumo enokubakho yesondlo sokusika amanqatha ngaphandle kwamantongomane. Ngoko ke, sichitha iingenelo kunye neengozi zomgubo webhotolo ukuze ukwazi ukuthatha isigqibo sokuba ungayichola okanye ungayicholi ingqayi encinci kuhambo lwakho olulandelayo lokuya kwivenkile yokutya.
Yintoni ibhotolo yendongomane engumgubo?
Olu hlobo lwebhotolo lwenziwe ngamandongomane agcadiweyo acinezelwe ukuze asuse uninzi lweoyile, kwaye ke amasuntswana amandongomane aseleyo ayagutywa abe ngumgubo ocolekileyo ogcina incasa eninzi yesiqhamo. Kuqala ibiyibhotolo yamandongomane engumgubo, kodwa ngoku ungayifumana ibhotolo yealmond ngendlela efanayo. Iimveliso zikwabonelela ngeencasa ezahlukeneyo kunye nezongezelelo, ezinje ngeprobiotics okanye iprotein powder.
Uninzi lweelebhile kwibhotela ephothiweyo zibonisa indlela amanqatha amancinci (malunga neepesenti ezingama-90 ngaphantsi) equlethwe ngayo xa kuthelekiswa nomlingani osasazekayo. Into osele nayo yimveliso eyenziwe ngokuyintloko yiprotheyini kunye neecarbohydrates. Nalu uthelekiso olukhulu olukhawulezayo:
Isayizi enye yokukhonza, iicephe ezi-2 zebhotolo ye-peanut engumgubo iqulethe:
- Iikhalori ezingama-70
- 2 g amafutha
- 8 g yeprotheni
- 5 g weecarbohydrate
Isayizi enye yokukhonza, iicephe ezi-2 zebhotolo yamandongomane yesintu iqulethe:
- Iikhalori ezingama-191
- 16 g amafutha
- 7 g yeprotheni
- 7 g weecarbohydrate
Ephepheni, oko kunokuvakala ngathi akukho-brainer ukuhamba nohlobo oluthile-ngoku unokufumana yonke i-peanut butter flavour kwiikhalori ezimbalwa kunye namafutha. Kodwa ukususa la mafutha akunyanzelekanga ukuba kulunge kuwe.
Kutheni ufuna amafutha anempilo?
Amafutha kwibhotela ye-nut ubukhulu becala bohlobo engaxutywanga Intliziyo ephilileyo: Malunga neepesenti ezingama-75 zeekhalori ezinamafutha kwibhotela ye-peanut ayinayo i-unsaturated kwaye malunga neepesenti ze-85 zeekhalori ezinamafutha kwibhotela ye-almond ayinayo i-unsaturated, kuquka i-monounsaturated fat.
Ukutya okuphezulu kumafutha e-monounsaturated, njengamantongomane, kubonisiwe ukuphucula zombini i-cholesterol kunye noxinzelelo lwegazi. Kodwa khumbula ukuba ezi zibonelelo zibonakaliswe ngokukodwa xa amafutha e-monounsaturated asetyenziselwa ukutshintsha amanye amafutha ahluthayo okanye i-carbohydrates esetyenzisiweyo ekutyeni kwakho.
Loo mafutha akwibhotolo anokusasazeka nawo ukwandisa ukwaneliseka kunye nokuphucula ukwaneliseka izidlo okanye i-snacks, ezinokunceda ukunciphisa ukutya okupheleleyo. Yiyo loo nto kufuneka ujonge ukudibanisa amanqatha amancinci kunye nesidlo ngasinye, kwaye i-snacking kunye nebhotolo ye-nut inokuba yindlela elula yokwenza oko.
Ikhilimu eqhelekileyo nayo iqulethe vitamin E, isondlo esine-fat-soluble, esinceda umzimba wakho ukuba ufunxe amanqatha, asuswa kakhulu xa amanqatha esuswa kwiindongomane ezipheleleyo ukwenza iipowder. Uphando luxhasa uluvo lokuba ukuthathwa okuphezulu kwevithamin E kunxulunyaniswa ne ukusebenza ngcono kwengqondo. Ukusebenzisa ibhotolo engumgubo kuphela kunokuba lithuba eliphosiweyo lokongeza amafutha aluncedo kunye nevithamin E kukutya kwakho. Oko kuthethiweyo, unokuyifumana nakweminye imithombo, njengeoyile yomnquma, imbewu, kunye neeavokhado.
Kukwafanelekile ukukhankanya ukuba iimbaleki ezizibandakanya kumthamo omkhulu woqeqesho zinokuzuza nje kwi iikhalori ezongezelelweyo yebhotolo enamafutha apheleleyo. Ukongeza ibhotela ye-nut iphucula ngakumbi i-caloric density yesidlo okanye i-snack, ngaphandle kokongeza isixa esikhulu sobuninzi. Oku kunokuba ngundoqo kubadlali abafuna ukufumana iikhalori ezongezelelweyo, kodwa abanamdla wokutya ukutya okuninzi ngexesha elinye.
Iimbaleki zinokucinga ukusebenzisa zombini umgubo kunye nebhotolo yemveli ngeendlela ezahlukeneyo ukunceda ukuhlangabezana neemfuno zabo zekhalori kunye neprotheni.
Izinzuzo
Kanye njengebhotolo eqhelekileyo, inguqulo engumgubo yindlela efanelekileyo yokongeza idosi eyongezelelweyo yeprotheni esekelwe kwisityalo kwisidlo sakho. Kwaye oko kunokuba yiresiphi yokuphila ixesha elide, njengoko uphando lubonisa ukuba ukutya okuphezulu kwiprotheni yezityalo kunokuphucula amanani e-cholesterol ahlukeneyo kwimpilo yentliziyo engcono. Ukuba ulandela umkhwa wokutya ukutya okuninzi okusekwe kwisityalo, ezi powders zinokuba lukhetho olulungileyo.
Kulula ukupheka
Enye inzuzo yokusebenzisa umgubo webhotela, ngaphezu kweenguqulelo ezisasazekayo, kukuba kuba lula ukupheka kuba abakwenzi ikeyiki. Oko kuthetha ukuba badibanisa kakuhle kwaye ngokulula kwi-oatmeal, iyogathi, i-smoothies, kunye ne-batters yee-pancakes kunye neempahla ezibhakiweyo. Ngokwam, ndiyathanda ukubetha iyogathi ecacileyo ngebhotolo yepeanut enomgubo kunye nentwana yesweetener esekwe kwisityalo kwisosi yebhotolo eneprotein elungele ukudipha iziqhamo ezitsha.
Ungade uhlanganise ibhotolo engumgubo ngamanzi ukuze usasazeke ukuba yiloo nto ukwimo yaloo mini: amacephe ama-2 ibhotolo engumgubo, xa ilungiswa, yenza ibhotolo e-1 isasazeke. (Kuyafaneleka ukuba uqaphele ukuba ayiyi kuba njengekhrimu njengemveli.)
Iqulethe amafutha amancinci
Ikwaqulathe amanqatha amancinci kakhulu, iibhotolo zendongomane ezinomgubo zizinzile ngakumbi, ngoko ke iwotshi icotha xa kufuneka usebenzise inkonkxa.
Nangona kunjalo, i-peanut kunye ne-almond powder powders ziqulethe i-sweeteners ezongezelelweyo, ezifana neswekile ye-powder powder, enokuba yinkxalabo kubadlali, abasele bedla izinto ezininzi ezimnandi. Kunokwenzeka ukuba ukhethe ukhetho olungenayo iswekile ukuba uzama ukunciphisa ukutya kwakho kweswekile. Sekunjalo, iingqayi ezininzi ziqulethe kuphela i-1 ukuya kwi-2 grams yeswekile eyongeziweyo ngokukhonza, ngoko akunakwenzeka ukuba ube ngumthombo obalulekileyo weswekile eyongezelelweyo ekudleni kwakho ngaphandle kokuba utya imali eninzi.
Ineekhalori ezimbalwa
Ibhotela ye-Powder nut iqulethe iikhalori ezimbalwa kunebhotela yendabuko, kuba ininzi yamafutha ekhalori ephezulu isusiwe. Ikwangumthombo olungileyo wefayibha kunye neprotheyini, izifundo ezibonisa ukuba zinokunceda ukulawula umdla wokutya.
Ibhotela ephothiweyo inokuba lukhetho olulungileyo kubantu abafuna iindlela ezilula zokunciphisa ukutya kwabo kwekhalori okanye abo bakwisidlo esinekhalori. Nangona kunjalo, isayensi ibonise ukuba ukusetyenziswa rhoqo kweendongomane akuncedi ekuzuzeni ubunzima, nangona kungumthombo ocebileyo weekhalori kunye namafutha. Oku kungenxa yokuba amantongomane anyusa ukwaneliseka kunye nokugcwala emva kokutya, nto leyo enciphisa ngokwendalo ukutya kwekhalori ukusuka kokunye ukutya imini yonke.
Amafutha angaxutywanga afunyenwe kumandongomane anokunceda umzimba ukuba utshise iikhalori ezininzi ngelixa uphumle, kodwa esi siphumo asiphindanga saphindwa kuzo zonke izifundo. Uphando olongezelelekileyo luyafuneka. Nangona kunjalo, khumbula ukuba ibhotela yezorhwebo ihlala iqulethe amafutha emifuno eyongezelelweyo. Ngesi sizathu, ibhotolo engumgubo mhlawumbi ingcono kwimpilo yakho.
Ekugqibeleni, i-spoon ngecephe, i-nut butter powders zibiza malunga nexabiso eliphindwe kabini kunesiqhelo.