Fa petepete paanoo slice so, anaasɛ fa biscuit... Peanut butter abɛyɛ aduan a agye din kɛse mprempren wɔ yɛn afie mu. Titiriw mmofra nkumaa ani gye ho. Nanso so eye ma nipadua no ne dɛ nso? Ebinom ka sɛ ɛma wo mu duru yɛ kɛse, afoforo nso ka sɛ eye ma koma no. Dɛn na asɛm yi fa ho ankasa? Momma yɛnka ho asɛm pɛpɛɛpɛ na ɛnyɛ den nnɛ.
Sɛ yɛbɛka no tiawa a, dɛn ne peanut butter?
Ɛyɛ mmerɛw yiye. Peanut butter yɛ aduru a ɛyɛ den a wɔde atoko a wɔayam no yiye na ɛyɛ. Ɛyɛ aduan a agye din yiye, a protein pii wom wɔ wiase nyinaa.
Nanso biribi a ɛsɛ sɛ yɛhwɛ yiye wɔ ho ni. Ɛnyɛ peanut butter toa biara a ɛwɔ sotɔɔ no mu na ɛyɛ pɛ. Nnwumakuw binom de nneɛma te sɛ asikre, afifide mu ngo, ne trans srade ka ho na ama ne dɛ ayɛ kɛse na akora so. Saa nneɛma yi betumi atew abɔde mu papayɛ a ɛwɔ atoko bɔta mu no so.
Enti, sɛ worepaw peanut butter a, hwɛ hu sɛ wobɛkenkan nea wɔakyerɛw so no . Ɛyɛ papa sɛ wobɛpaw "abɔde mu" ahorow a biribiara nka ho, a atoko ne nkyene kakra ka ho.
Momma yɛnhwɛ aduannuru a ɛwɔ peanut butter mu.
Mpɛn pii no, aduannuru a ɛwɔ abɔde mu atoko bɔta nkaribo abien (bɛyɛ gram 32) mu no te sɛ nea edidi so yi.
| Nnuannuru afã | kɛse ( bɛyɛ .) . |
|---|---|
| Calories a ɛwɔ nipadua no mu | 190 na ɛwɔ hɔ |
| Protein a ɛwɔ nipadua no mu | gram 8 na ɛyɛ |
| Kɛseɛ | gram 16 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | 7 gram |
| Fiber a ɛyɛ den | gram 3 na ɛyɛ |
| Asikyire | 1 gram (wɔ abɔde mu ahorow mu) . |
Bio nso, peanut butter yɛ vitamin ne mineral ahorow te sɛ:
- Vitamin E a ɛwɔ nipadua no mu
- Niacin ( vitamin B3 ) .
- Manganese a ɛyɛ fɛ
- Vitamin B6 a ɛwɔ nipadua no mu
- Magnesium a wɔde yɛ adwuma
- Kɔbere - Eyi ho hia yiye ma yɛn nnompe akwahosan, nipadua no mu tumi a ɛko tia nyarewa, ne mogya ntini .
Akwahosan mu mfaso a ɛwɔ peanut butter a wodi so
Sɛ wopaw dodow a ɛfata ne nea ɛfata a, peanut butter wɔ mfaso pii ma yɛn nipadua.
Eye ma koma akwahosan
Srade ahorow atitiriw a ɛwɔ atoko bɔta mu no biako ne oleic acid . Eyinom ne srade ahorow "papa" no. Wɔboa ma mogya mu srade pa (HDL) kɔ so tra hɔ na ɛtew srade bɔne (LDL) so. Wɔboa nso ma wɔhwɛ mogya mmoroso ne asikre dodow a ɛwɔ mogya mu so . Eyinom nyinaa boa ma asiane a ɛwɔ hɔ sɛ wobenya komayare no so tew .
Ɛtew asikreyare ho asiane so
Nhwehwɛmu ada no adi sɛ omega-6 srade a ɛwɔ nipadua no mu te sɛ oleic acid a ɛwɔ atoko bɔta mu no betumi atew insulin a ɛko tia nipadua no so. Sɛ yɛbɛka no tiawa a, eyi ma yɛn nkwammoaa no de asikre di dwuma yiye. Eyi betumi aboa ma asikreyare ho asiane no so atew.
Nneɛma a ɛko tia kokoram
Peanut butter yɛ aduan a nneɛma a ɛko tia ɔyare mmoawa pii wom. Nea ɛho hia titiriw ne aduru bi a wɔfrɛ no resveratrol . Saa nneɛma a ɛko tia ɔyare mmoawa yi boa ma wosiw nkwammoaa a ɛwɔ yɛn nipadua mu a ɛsɛe no ano na esiesie. Eyi betumi atew asiane a ɛwɔ hɔ sɛ obi benya nyarewa a enni sabea te sɛ kokoram no so.
So ɛboa ma wotumi siw wo mu duru ano?
Nnipa pii susuw sɛ sɛ wodi peanut butter a, ɛbɛma wo mu duru ayɛ kɛse. Calories pii wom, nanso srade a ahoɔden wom, protein, ne fiber wom. Saa aduannuru yi boa ma wote nka sɛ wo ho atɔ wo bere a woadi kakraa bi mpo awie no. Eyi betumi aboa wo ma woadi nnuan a wotaa di no so.
Ade a ɛho hia sen biara ne afã horow a wɔhwɛ so . Sɛ woto nkaribo biako anaa abien pɛ da biara a, eyi betumi aboa ma woatumi asiw wo mu duru ano.
Nneɛma a ɛsɛ sɛ wohwɛ yiye wɔ ho bere a woredi peanut butter no
Nea ɛka mfaso a ɛwɔ so ho no, nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛma yɛn ani da hɔ.
- Peanut Allergy: Eyi yɛ asɛm a anibere wom yiye. Nnipa binom betumi anya atoko ho adwenemhaw a emu yɛ den. Sɛ wo anaa w’abusua mu obi wɔ saa akisikuru yi a, ɛsɛ sɛ wokwati atoko bɔta koraa.
- Calories pii: Sɛnea yɛadi kan aka no, eyi wɔ calories pii, enti sɛ wodi a wuntumi nni so a, ebetumi ama wo mu duru ayɛ kɛse.
- Srade a Ɛdɔɔso: Ɛwom sɛ srade a ahoɔden wom wɔ hɔ de, nanso srade bi nso wɔ mu. Eyinom nyɛ papa mma koma no sɛ wudi pii a.
- Mineral Absorption: Atoko mu phosphorus dɔɔso. Ɛtɔ mmere bi a eyi betumi atew nneɛma afoforo a ɛho hia te sɛ dade ne zinc a nipadua no twetwe no so. Sɛ wowɔ tebea bi te sɛ dade a enni nipadua mu a, ɛyɛ papa sɛ wo ne wo duruyɛfo bɛkasa afa eyi ho.
Peanut Butter ne Almond Butter - Nsonsonoe bɛn na ɛwɔ mu?
Nea ɛka atoko bɔta ho no, nneɛma te sɛ almond bɔta ne cashew bɔta nso agye din. Momma yɛnhwɛ nsonsonoe titiriw a ɛda peanut butter ne almond butter ntam.
| Su a ɛwɔ hɔ | Peanut Butter a Wɔde Yɛ Nneɛma | Almond Bɔta a Wɔde Yɛ Nneɛma |
|---|---|---|
| Mfaso titiriw | Protein a ɛwɔ mu no dɔɔso yiye. Ɛyɛ nea ne bo nyɛ den. | Vitamin E, magnesium, ne fiber pii wom. |
| Srade ahorow | Srade pa (monounsaturated) pii wom. | Srade pa (monounsaturated) dodow dɔɔso sen atoko bɔta mpo. |
| Aduannuru foforo a wɔde ma | Nnuru a ɛko tia ɔyare mmoawa te sɛ resveratrol wɔ mu. | Calcium a ɛwɔ mu no dɔɔso kakra. |
Dɛn ne saa peanut butter powder (PB2) yi?
Eyi nso yɛ biribi a mprempren wobetumi anya wɔ gua so. Wɔnam atoko a wɔmia na woyi ngo dodow no ara fi mu so na ɛyɛ. Enti, ahoɔdennuru ne srade kakraa bi na ɛwom sen atoko bɔta a wɔde di dwuma daa no. Ɛyɛ nea nnipa a wɔteɛteɛ wɔn apɔw mu na wɔdwene calories ho no ani gye ho.
Nnansa yi nhwehwɛmu ada no adi sɛ sɛ wɔde atoko nneɛma ma mmofra nkumaa paa (wɔ nnuruyɛfo hwɛ ase) a, ebetumi atew asiane a ɛwɔ hɔ sɛ wobenya atoko ho akisikuru daakye no so. Nanso, eyi yɛ asɛm a ɛyɛ nkate. Akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo mmofra oduruyɛfo kasa ansa na wode biribi a ɛte sɛɛ ama wo ba no.
Nkrasɛm a Wɔde Kɔ Fie
- Peanut butter yɛ aduan a ahoɔden wom, protein pii wom, nanso sɛ wubenya mfaso a edi mũ a, paw abɔde mu aduan a asikre anaa ngo nka ho .
- Sɛ wodi no sɛnea ɛsɛ (1-2 tablespoons da biara) a, ebetumi aboa wɔ koma akwahosan ne mu duru so nso.
- Sɛ wo anaa w’abusua mu obi wɔ peanut allergy , kwati eyinom koraa. Mfa eyi nyɛ hwee.
- Ansa na wobɛtɔ toa bi afi sotɔɔ mu no, kenkan nea wɔakyerɛw so bere nyinaa na hu nneɛma a wɔde yɛ no yiye.
- Sɛ wowɔ asikreyare, komayare, anaa yare foforo a enni sabea a, ɛyɛ papa sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na wode biribi te sɛ peanut butter aka w’aduan ho.
💬 Comments (0)
Wɔnnya nyɛɛ nsɛm biara. Fa wo nsɛm no ka ho wɔ ha nea edi kan.
Fa wo nsɛm no ka ho