PB Diet Mazano Okukubatsira Iwe Slim Down
Ndiwe chikafu chinonaka chekudya here? Kana uri kuedza kukanda uremu, ungave uri muhombe. Dzimwe nyanzvi uye vanotsvakurudza vanokurudzira peanut butter kuti uremure kurasikirwa. Asi kana iwe uchida kudya kwepanut butter kuti ubudirire, unofanirwa kutevera mitemo shoma.
Peanut Butter uye Kurasikirwa Kwekurema
Kunyange zvazvo peanut butter ine mararamiro ehutano , vazhinji ve dieters havadi kudya zvakakurumbira kupararira nekuda kwemakori nemafuta, uyewo zvinotapira zvinowedzera kune mamwe mabhii.
Ichi ndicho chikonzero hachina kubatanidzwa mune zvakasiyana-siyana zvekurasikirwa kudya. Peanut butter inowanzo ina makirogiramu 190 mu 2-puniji inoshumira, ine 144 makorikori kubva kumafuta.
Zvisinei, tsvakurudzo yakaratidza kuti kunwa kwepanotari inogona kuva nzira inobatsira yekudzora nzara isina kuwedzera. Nei iri kushanda? Nokuti peanut butter inopa manzwiro ekuzorora kana kuzara. Uyezve, chidzidzo chakawana kuti vakadzi avo vaisanganisira mamwe marimu muzvokudya zvavo vakawanika kunge vashoma kutora uremu pamusoro pemakore masere.
Apo uri kuedza kukanda uremu, kutarisa mafuta ako kudya kunokosha. Asi kuzvibata iwe peanut butter mukudya kwako kunogona kupedza kudya kwako uye kudzivirira kudya kwekudya. Uye chii chinoitika paunomira kudya? Iwe unorasikirwa nemutoro!
A Peanut Butter Zvokudya
Purogiramu yeYunivhesiti yePurdue yakaratidza kuti nyaya dzaidya pamazamu uye peanut butter dzakakwanisa kugadzirisa kudya kwadzo kuitira kuti dzisaremerwa kana dzikadya izvo zvakakosha kudya kwekoriori.
Chidzidzo chinopa tariro kune dieters vanoda marimu uye havadi kuvarambidza kubva pazvokudya zvavo.
Vatsvakurudzi vakawana kuti marangi nemapanori bhururo vakaita kuti vagone kudya kugutsikana uye manzwiro ekuzara kwemaawa akawanda mushure mekudya. Nokuenzanisa, apo vatori vechikamu vaidya zvimwe zvidya zvakadai semakeke ejisi, nzara yakadzoka mukati mehafu yeawa.
Tsvakurudzo inotsigirawo zvidzidzo zvekare uye zvenguva pfupi zvinoratidza kuti nguva dzose kushandiswa kwemakungu hakusimudzire kuwedzera.
Mafuta Akine Utano Kune Mwoyo Wakapfurikidza
Tsvakurudzo yekutsvaga nedzimwe tsvakurudzo zvakare yakakurudzira kuti iwe ungabatsirwe nekuchinja kwakanaka kune rudzi rwemafuta waunodya apo iwe unodya nuts uye peanut butter mumwero. Vadzidzi vadzidza vaidya peanut butter vakaderedza mafuta avo akazara uye vakawedzera kudya kwavo kwemafuta monounsaturated uye polyunsaturated . Mafuta anonzi monounsaturated anomutsa "zvakanaka" cholesterol maitiro pasina kukwidza ropa rose reku cholesterol. Izvi uye zvimwe zvikonzero zvinogona kunge zvakaita kuti nut inoshandiswa inobatanidza nehuwandu hwehutachiona hwehutachiona uye chirwere chemwoyo.
Nzira Yokudya Nayo Mapeanuts uye Butter Peanut Mune Zvokudya Zvako
Ungakwanisa sei kuwedzera peanut butter muzvokudya zvako uye uchiri kuchengeta kukanganiswa kwekoriori kunoda kurashikirwa ? Chinokosha ndechokudya peanut butter mumwero. Kushanda kamwechete kwepanutari ibhii mapeji maviri. Unogona kudya peanut butter pane imwe chete yechingwa chezviyo zvakakwana kana nezvibereko kana miriwo. Peanut Institute inotarisa kuti iwe unogona kusvina zviputswe zvakashambwa pa saladhi yako panzvimbo ye croutons.
Heano mamwe mazvokudya-ane ushamwari mapeanut pfungwa:
- Dip aple slices mu peanut butter.
- Paridza peanut butter pane bhanana yakagurwa muhafu yakareba.
- Iva nekushanda kwekaoma yakakangwa, yakaderedzwa-munyu makungu sezvinonwiwa.
- Paridza peanut butter mumashizha emuchiri.
- Ita wega nzira yako kusanganiswa nemichero yakaomeswa uye nutswa yakakangwa.
- Ita peanut butter pachingwa chose chezviyo zvemasikati.
- Edzai peanut butter pane chigunwe kana mufirimu weChirungu panguva yekudya.
- Paridza peanut butter pane yakaderedzwa-munyu waunyuti wean saltine kana zviyo zvegorosi.
- Edza peanut butter akapararira pa tortilla kana tortilla chips.
- Paridza peanut butter mupunga kana popcorn cake.
- Sakanidza nutswe nemhepo-popped kana pasi-fat-microwave popcorn.
- Shandisa peanut butter powder (PBFit inogadzira zvose zviripo uye zvetikoroti zvakasiyana-siyana) kuti uwane ruzivo uye mapuroteni anopiwa nemazinga asina makori.
Kuchenesa Fat Yakawedzerwa uye Shuga Nemafuta Anonzi Peanut Butter
Imwe nzira ndeyekubvisa mafuta akawedzerwa uye ushuga kuburikidza nekutenga kana kuita zvisingasvibisi patsva peanut butter. Tarisa muchikamu chikuru chezvokudya zvemashamba ako kune marangi uye grinder inowanika kuti uite peanut butter yako chaiyo mudura. Iwe unogona kugadzirisa zvinonaka kumba, zvichiwedzera imwe munyu kana kutapira kana uchida. Iwe uchaona kuti mavara epanut butter anovhiringidza zviri nani mu smoothies uye anoshanda zvakanaka sekuvhara.
Shoko Rinobva
Kune nzira dzakawandisa dzekudya peanut butter nekuda kwekurasikirwa. Ingoyeuka kutonga zvikamu zvako zvemugove kuitira kuti iwe unakidzwe nemarangi uye uchengetedze kudya kwako munzira.
> Sources:
> Bes-Rastrollo M, Wedick NM, Martinez-Gonzalez MA, Li TY, Sampson L, Hu FB. Zvichida kuongorora nut, kushandiswa kwemazuva kwenguva refu, uye kuwedzera kukura kwevakadzi. American Journal of Clinical Nutrition . 2009; 89 (6): 1913-1919. doi: 10.3945 / ajcn.2008.27276.
> Flores-Mateo G, Rojas-Rueda D, Basora J, Ros E, Salas-Salvado J. Nut intake uye adiposity: meta-analysis yemakiriniki. American Journal of Clinical Nutrition . 2013; 97 (6): 1346-1355. doi: 10.3945 / ajcn.111.031484.
> Luo C, Zhang Y, Ding Y, et al. Nut consumption uye chiitiko chechirwere cheshuga, chirwere chemwoyo, uye zvose-zvinokonzera kufa: kuongorora nekugadzirisa uye meta-analysis. American Journal of Clinical Nutrition . 2014; 100 (1): 256-269. doi: 10.3945 / ajcn.113.076109.
> Mattes RD, Kris-Etherton PM, Foster GD. Migumisiro yePeanuts neMiti Nutswe Muviri Wehutano uye Utano Kurasikirwa Kweutema muVakuru. American Journal of Clinical Nutrition. 2008; 138 (9); 17415-17455.
> Tan SY, Dhillon J, Tables RD. Kuongororwa kwemigumisiro yemakungu pakudya, kudya kwekudya, metabolism, uye kuwanda kwemuviri. American Journal of Clinical Nutrition . 2014; 100 (Supplement_1). doi: 10.3945 / ajcn.113.071456.