Dzidza kuti Peanut Butter Inogona Kubatsira Utano Hwako uye Inokudzikisa Pasi
Iwe unofanirwa kuchida apo chikafu chako-che-iwe chinonaka chakanaka, zvakare. Ndicho chaizvo nepepanut butter (kana chero chero muti wekiti, nokuda kwechocho nyaya).
Peanut butter inotakurwa nemishonga yakawanda-inokurudzira utano, kusanganisira vitamini E, magnesium, iron, selenium uye vitamini B6. Kutsvakurudza kunoratidza kuti vanhu vanogara vachidya nuts uye nut butter, kusanganisira peanut butter, havakwanise kukura chirwere chemwoyo uye chirwere chechirwere cheshuga.
Kunyanya, peanut butter inonyanya kushandiswa-zvimwe zvipi zvekudya zvinoshanduka zvakasununguka kubva mangwanani-ngwanani kusvika masikati kwemanheru kusvika kunodya uye kudya? Kana ruzivo rwega haruna kukwana kukuita iwe fan, funga zvimwe zvehutano hunobatsira.
Kugutsa Chido chako
PB's combo of fiber (inenge 2 gramu pahupuni) uye mapuroteni (anenge makirogiramu mana pahupuni) inotakura chido chakasimba-kudzvinyirira punch. Chidzidzo muBritish Journal of Nutrition chikawana kuti vanhu vaidya mhete kana peanut butter kwekudya kwekudya kwekudya kwekudya mangwanani-ngwanani vakaona kuderedzwa kwechido chokudya kwemaawa gumi nemaviri. Zvinogona kunge nokuti bhinzi bhinzi rinosanganiswa nekuwedzera kwekugadzirwa kwePYY, hormone inonzwa-yakazara, vatsvakurudzi vakawana.
Slim Down
Nokuti peanut butter inobatsira kudzora chido, zvinogona kusauya sechishamisika kuti zvingakubatsira iwe kuderera . Nute vanodya vanowanzove nehutano huno muviri huwandu huwandu (BMI) kupfuura nut skippers, maererano nekutsvakurudza.
Dzivirira Pumper Yako
Mheteti inonyanya kukosha kwemafuta asina kuiswa, ayo anobatsira kuderedza cholesterol yakaipa. Vakadzi vaidya zvisungo zvishanu zvevungu pavhiki (imwe kushanda yakarondedzerwa seyunce imwechete yemakungu kana 1 kikapu yepanut butter) ine 44 muzana yakaderedza ngozi yechirwere chemoyo kana ichienzaniswa nevakadzi vasingawanzodya nutswe, inoratidza kuti muHirvard University Mukoti Dzidzo yehutano.
Zvipe Iwe Unopenya Ganda Nebvudzi
Mheteti ine biotin, B vitamin inotarisirwa kwenguva yakareba, kuvhara kunoshuva uye hutano hwemazuva ose. Inopawo vitamini E, inoita kuti ganda ridzivirire uye rinochengetedza kubva kumavhiri ekuvhenekera UV.
Zviri nani Kutarisira Rudzi rwechirwere cheshuga
Mheta-uye hutanda hwavo huri kupararira-dzakasununguka mu carbs kuitira kuti dzibatsire kudzivirira tsukatsi yeropa. Izvo zvakakwana zvakakwana uye zviri nyore pasi-carb snack yevanhu vane chirwere cheshuga chechipiri.
Zvechokwadi, iwe haugoni kupwanya nzira yako kuburikidza nejasi rose rekunyanya kunopararira. Mhando ipi neipi yepeanut boroti inoziva kuti izvi zvinosarudzwa zvakakwirira mumakoriyori (anenge 100 pahupuni imwe neimwe), saka zvakanakisisa kuzviisa kumapupa maviri-kushumira hukuru.
Uye haasi yose yePBs yakasikwa yakaenzana, saka apo iwe uri kutengesa unotarisa zvakasiyana-siyana zvakasikwa pasina kuwedzera zvakanyanya hydrogenated mafuta (trans mafuta) nezvimwe zvinokonzera zvigadzirwa.
Tarisa pfungwa idzi dzinonaka kuti uone kuti zviri nyore sei kuisa hutano hwakapararira mukudya kwako.
- Ita sandwich yePB & J yakanaka yekudya chamangwanani, masikati, kana kudya kwemanheru. Iwe unogona kushandisa chero nhuteti yakagadzirwa kuti urove chikwata ichi chinokurumidza uye chiri nyore.
- Sakanidza mune peanut butter mumunda wako unopisa kuti unhu hwakasviba huke, sezvinenge iri pasi-carb flax kudya peanut butter hot cereal recipe.
- Kanda pasipuni muS smoothie yako kuti uwedzere kuwanda.
- Paridza peanut butter pane michero yemichero yezvokudya zvinonaka uye zvinokonzera.
Ne Joy Bauer, MS, RDN, CDN, Utano uye Nyanzvi Ongororo yeNBC's Today Ratidza uye nheyo yeNourish Snacks.