Spread pan slais bred, ɔ wit biskit... Pinat bɔta dɔn bi it we pipul dɛn lɛk naw na wi os. Ɛspɛshali yɔŋ pikin dɛn lɛk am. Bɔt yu tink se i fayn fɔ di bɔdi ɛn bak fɔ di teys? Sɔm se i de mek yu gɛt mɔ wet, ɔda wan dɛn se i fayn fɔ di at. Wetin dis stori rili de tɔk bɔt? Lɛ wi tɔk bɔt am prɛsishɔn ɛn simpul wan tide.
Fɔ tɔk am simpul wan, wetin na pinat bɔta?
I rili simpul. Pinat bɔta na tik tik paste we dɛn kin mek bay we dɛn de grind pinat we dɛn dɔn ros fayn fayn wan. Na it we pipul dɛn lɛk, we gɛt bɔku prɔtin ɔlsay na di wɔl.
Bɔt na sɔntin we wi nid fɔ rili tek tɛm wit. Nɔto ɔl bɔtul dɛn we gɛt pinat bɔta we de na di stoa na di sem. Sɔm kɔmni dɛn kin ad tin dɛn lɛk shuga, vɛjitebul ɔyl, ɛn trans fat fɔ mek di flawa fayn ɛn fɔ mek i nɔ pwɛl. Dɛn tin ya kin mek di natura gud tin we pinat bɔta gɛt nɔ bɔku.
So, we yu de pik pinat bɔta, mek shɔ se yu rid di lɛbl . I bεst fכ pik wan "natural" vεryut we nכ gεt natin ad pan am, wit jכs pinat εn sכl sכl.
Lɛ wi luk di it dɛn we de insay pinat bɔta.
Di nyutrishɔn we de insay tu tebul spɔnj (lɛk 32 gram) natura pinat bɔta kin jɔs tan lɛk dis.
| Nutrient sɛkshɔn | saiz ( lɛk .) . |
|---|---|
| Kalori dɛn we yu kin gɛt | 190. Na di 190 |
| Protɛin we de mek pɔsin gɛt | 8 gram na yu |
| Bɔmp | 16 gram |
| Kabohaydrɛt dɛn | 7 gram |
| Fayba we dɛn kɔl | 3 gram |
| Suga | 1 gram (insay natura varieties) . |
Apat frɔm dat, pinat bɔta na fayn say fɔ gɛt vaytamɛn ɛn minral dɛn lɛk:
- Vitamin E we gɛt di sik
- Niacin ( vaytamɛn B3 ) .
- Manganese we dɛn kɔl
- Vitamin B6 we gɛt di sik
- Magnɛsiɔm we dɛn kɔl
- Kɔpa - Dis rili impɔtant fɔ wi bon wɛlbɔdi, imyun sistɛm, ɛn blɔd vesel dɛm .
Di bɛnifit dɛn we pɔsin kin gɛt we i it pinat bɔta fɔ wɛlbɔdi biznɛs
If yu pik di rayt amount ɛn di rayt kayn, pinat bɔta gɛt bɔku bɛnifit fɔ wi bɔdi.
Gud fɔ at wɛlbɔdi
Wan pan di men kayn fat we de insay pinat bɔta na ɔlik asid . Dis na di "gud" kayn fat dɛm. Dɛn kin ɛp fɔ mek yu gɛt gud kɔlɔstrel lɛvɛl (HDL) ɛn fɔ ridyus bad kɔlɔstrel (LDL). Dɛn kin ɛp bak fɔ kɔntrol di blɔd prɛshɔn ɛn di shuga we de na di blɔd . Ɔl dɛn tin ya kin ɛp fɔ mek di risk fɔ gɛt at sik nɔ bɔku .
I de ridyus di risk fɔ gɛt dayabitis
Risach dɔn sho se omega-6 fat asid, lɛk oleic acid, we de insay pinat bɔta kin mek di bɔdi nɔ gɛt insulin. Fɔ tɔk am simpul wan, dis kin mek wi sɛl dɛn ebul fɔ yuz shuga fayn fayn wan. Dis kin ɛp fɔ ridyus di risk fɔ gɛt dayabitis.
Prɔpati dɛn we de agens kansa
Pinat bɔta na it we gɛt bɔku antiɔksidant. Di men wan na wan kɔmpawnd we dɛn kɔl resveratrol . Dɛn antiɔksidant ya de ɛp fɔ mek di sɛl dɛn we de na wi bɔdi nɔ pwɛl ɛn mek dɛn bak. Dis kin ridyus di risk fɔ gɛt sik dɛn we nɔ de mɛn lɛk kansa.
I kin ɛp fɔ kɔntrol di wet?
Bɔku pipul dɛn tink se if yu it pinat bɔta, dat go mek yu gɛt mɔ wet. I gɛt bɔku kalori, bɔt i gɛt fayn fayn fat, prɔtin, ɛn fayv. Dɛn tin ya kin ɛp yu fɔ fil ful ivin afta yu dɔn it smɔl. Dis kin ɛp yu fɔ kɔntrol di snek we yu de it ɔltɛm.
Di tin we impɔtant pas ɔl na fɔ kɔntrol di pat dɛn . If yu nɔ it wan ɔ tu tebul spɔnj fɔ wan de, dis kin ɛp fɔ kɔntrol yu wet.
Tin dɛn we yu fɔ tek tɛm wit we yu de it pinat bɔta
Apat frɔm di bɛnifit dɛn, sɔm tin dɛn de we wi nid fɔ pe atɛnshɔn to.
- Pinat Alɛji: Dis na rili siriɔs tin. Sɔm pipul dɛn kin gɛt siriɔs alɛji fɔ pinat. If yu ɔ pɔsin na yu famili gɛt dis kayn alɛji, yu fɔ avɔyd pinat bɔta kpatakpata.
- I gɛt bɔku kalori: As wi bin dɔn tɔk, dis gɛt bɔku kalori, so if yu it am we yu nɔ kɔntrol am, dat kin mek yu gɛt mɔ wet.
- Satyuret Fat: Pan ɔl we fayn fayn fat dɛn de, dɛn gɛt sɔm sɛtyuret fat dɛn bak. Dɛn tin ya nɔ fayn fɔ di at if yu it dɛn tumɔs.
- Minral Absorption: Pinat gɛt bɔku fɔs fɔs. dis kin mek sכmtεm di bכdi in abzכpshכn כda imכtant minral dεm lεk ayron εn zink. If yu gɛt wan sik lɛk wae yu nɔr gɛt ayɔn, i fayn fɔ tɔk to yu dɔktɔ bɔt dis.
Pinat Bɔta ɛn Almɔnd Bɔta - Wetin na di Difrɛns?
Apat frɔm pinat bɔta, pipul dɛn lɛk tin dɛn lɛk amɔnd bɔta ɛn kash bɔta bak. Lɛ wi luk di men difrɛns bitwin pinat bɔta ɛn amɔnd bɔta.
| Di kwaliti we pɔsin gɛt | Pinat Bɔta | Almɔnd Bɔta |
|---|---|---|
| Men advantej | Di prɔtin we de insay de rili bɔku. I nɔ dia. | I gɛt bɔku vaytamɛn E, magnɛsiɔm, ɛn fayv. |
| Fat tayp | Rich in gud fat (monounsaturated). | Di amount of gud fat (monounsaturated) ivin pas di pinat bɔta. |
| Ɔda tin dɛn we de mek pɔsin gɛt tin fɔ it | I gɛt antiɔksidant lɛk rɛsvɛratrol. | Di kalsiɔm we de insay de bɔku smɔl. |
Wetin na dis pinat bɔta paoda (PB2)?
Dis na sɔntin bak we de na di makit naw. Dɛn kin mek am bay we dɛn de pres pinat ɛn pul bɔku pan di ɔyl pan am. So, i nɔ gɛt bɔku kalori ɛn fat pas di pinat bɔta we dɛn kin yuz ɔltɛm. I pɔpul fɔ pipul dɛn we de du ɛksɛsayz ɛn we de wɔri bɔt di kalori dɛn.
Risach we dɛn jɔs dɔn du dɔn sho se if dɛn put pinat prodak to pikin dɛn we rili yɔŋ (we di dɔktɔ de kia fɔ dɛn) i kin mek dɛn nɔ gɛt alɛji fɔ pinat tumara bambay. Bɔt dis na sɔntin we rili impɔtant. Yu fɔ rili tɔk to yu dɔktɔ we de mɛn pikin dɛn bifo yu gi yu pikin ɛnitin lɛk dis.
Mɛsej we dɛn kin kɛr go na os
- Pinat bɔta na it we gɛt fayn fayn tin dɛn fɔ it ɛn we gɛt bɔku prɔtin, bɔt fɔ mek yu gɛt di ful bɛnifit, pik wan we yu nɔ go ad shuga ɔ ɔyl .
- If yu it am smɔl (1-2 tebul spɔnj fɔ wan de), i kin ɛp fɔ mek yu at gɛt wɛlbɔdi ɛn bak fɔ kɔntrol yu wet.
- If yu ɔ pɔsin na yu famili gɛt alɛji fɔ pinat , avɔyd dɛn tin ya ɔltogɛda. Nɔ tek dis na layt.
- Bifo yu bay bɔtul na di stoa, rid di lɛbl ɔltɛm ɛn no di tin dɛn we dɛn yuz fɔ mek am.
- If yu gɛt dayabitis, at sik, ɔ ɔda sik we nɔ de mɛn, i go fayn fɔ mek yu go to yu dɔktɔ bifo yu ad sɔntin lɛk pinat bɔta to yu it.
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