Kuisa pachidimbu chechingwa, kana nebhisikiti... Peanut butter yava chikafu chinozivikanwa zvikuru mudzimba dzedu. Kunyanya vana vadiki vanoida. Asi yakanaka here kumuviri pamwe nekunaka kwayo? Vamwe vanoti inoita kuti uwedzere uremu, vamwe vanoti yakanaka kumoyo. Nyaya iyi ndeyei chaizvo? Ngatitaurei nezvayo nhasi.
Zvichitaurwa zviri nyore, chii chinonzi peanut butter?
Zviri nyore kwazvo. Peanut butter ipureti gobvu inogadzirwa nekukuya nzungu dzakagochwa zvakanaka. Ichi chikafu chinozivikanwa zvikuru, chine mapuroteni akawanda pasi rese.
Asi hechino chimwe chinhu chatinofanira kungwarira zvikuru. Haasi mabhodhoro ese epeanut butter muchitoro akafanana. Mamwe makambani anowedzera zvinhu zvakaita seshuga, mafuta emuriwo, uye mafuta etrans kuti awedzere kunaka uye kuchengetedza kunaka kwacho. Zvinhu izvi zvinogona kuderedza kunaka kwechisikigo kwepeanut butter.
Saka, paunenge uchisarudza peanut butter, iva nechokwadi chekuti waverenga zviri papepa . Zvakanaka kusarudza mhando "yechisikigo" isina chakawedzerwa, ine nzungu chete nemunyu mushoma.
Ngatitarisei zvinovaka muviri zviri munzungu.
Zvinovaka muviri zvinowanikwa muzvipunu zviviri (zvinenge magiramu makumi matatu nemaviri) zvebutter renzungu rechisikigo zvinowanzova zvinotevera.
| Chikamu chezvinovaka muviri | saizi ( inenge .) |
|---|---|
| Macalorie | 190 |
| Mapuroteni | magiramu masere |
| Mafuta | magiramu gumi nematanhatu |
| Makabhohaidhiretsi | magiramu manomwe |
| Faibha | magiramu matatu |
| Shuga | 1 gramu (mumhando dzechisikigo) |
Uye zvakare, peanut butter inzvimbo yakanaka yekudya ine mavitamini nemaminerari akadai se:
- Vhitamini E
- Niacin ( vhitamini B3 )
- Manganese
- Vhitamini B6
- Magnesium
- Mhangura - Izvi zvakakosha zvikuru pahutano hwemapfupa edu, masoja emuviri, uye tsinga dzeropa .
Mabhenefiti ekudya nzungu
Kana ukasarudza huwandu hwakakodzera uye rudzi rwakakodzera, peanut butter ine mabhenefiti akawanda kumuviri wedu.
Yakanakira hutano hwemwoyo
Imwe yemhando huru dzemafuta mu peanut butter i oleic acid . Aya ndiwo marudzi emafuta "akanaka". Anobatsira kuchengetedza mwero wakanaka we cholesterol (HDL) uye kuderedza cholesterol yakaipa (LDL). Anobatsirawo kudzora BP uye mwero weshuga muropa . Zvese izvi zvinobatsira mukuderedza njodzi yechirwere chemwoyo .
Inoderedza njodzi yekubatwa nechirwere cheshuga
Tsvagiridzo yakaratidza kuti omega-6 fatty acids, senge oleic acid, inowanikwa mu peanut butter inogona kuderedza insulin resistance mumuviri. Zvichitaurwa zviri nyore, izvi zvinoita kuti masero edu ashandise shuga zviri nani. Izvi zvinogona kubatsira kuderedza njodzi yekubatwa nechirwere cheshuga.
Hunhu hwekurwisa kenza
Peanut butter chikafu chine ma antioxidants akawanda. Chikuru chacho imusanganiswa unonzi resveratrol . Ma antioxidants aya anobatsira kudzivirira nekugadzirisa kukuvara kwemasero mumuviri wedu. Izvi zvinogona kuderedza njodzi yekurwara nezvirwere zvisingaperi zvakaita sekenza.
Zvinobatsira here pakudzora uremu?
Vanhu vazhinji vanofunga kuti kudya nzungu kuchaita kuti uwedzere uremu. Ine macalorie akawanda, asi ine mafuta ane hutano, mapuroteni, uye fiber. Izvi zvinovaka muviri zvinokubatsira kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma. Izvi zvinogona kukubatsira kudzora kudya kwako nguva nenguva.
Chinhu chinonyanya kukosha kudzora huwandu hwezvokudya . Kana ukaganhurira kudya kwako kusvika pachipunu chimwe chete kana zviviri pazuva, izvi zvinogona kubatsira kudzora uremu.
Zvinhu zvekungwarira kana uchidya peanut butter
Pamwe chete nezvakanakira, pane zvinhu zvishoma zvatinofanira kutarisisa.
- Kurwara nenzungu: Iri idambudziko rakakura. Vamwe vanhu vanogona kurwara nenzungu zvakanyanya. Kana iwe kana mumwe munhu mumhuri mako aine rudzi urwu rwekurwara nenzungu, unofanira kurega zvachose kudya nzungu.
- Macalorie akawanda: Sezvatakambotaura, izvi zvine macalorie akawanda, saka kuidya usingazvidzore kunogona kukonzera kufuta.
- Mafuta Akaguta: Kunyange zvazvo kune mafuta ane hutano, anewo mamwe mafuta akaguta. Aya haana kunaka kumoyo kana ukaadya akawandisa.
- Kunyudzwa kweMaminerari: Nzungu dzine phosphorus yakawanda. Izvi zvinogona kuderedza kunyudzwa kwemamwe maminerari akakosha mumuviri akaita sesimbi ne zinc. Kana uine dambudziko rakadai sekushaya simbi, zvakanaka kutaura nachiremba wako nezvazvo.
Ruomba rwenzungu neruomba rwealmond - Musiyano uripi?
Pamwe chete nepeanut butter, zvinhu zvakaita sealmond butter necashew butter zvinofarirwawo. Ngatitarisei musiyano mukuru uripo pakati pepeanut butter nealmond butter.
| Hunhu | Ruomba rwenzungu | Ruomba rweArumondi |
|---|---|---|
| Mukana mukuru | Mapuroteni aripo akawanda. Haadhure. | Yakapfuma muvhitamini E, magnesium, uye fiber. |
| Rudzi rwemafuta | Yakapfuma mumafuta akanaka (monounsaturated). | Huwandu hwemafuta akanaka (monounsaturated) hwakatowanda kupfuura peanut butter. |
| Zvimwe zvinovaka muviri | Ine ma antioxidants akaita se resveratrol. | Kalisiyamu yakawanda zvishoma. |
Chii chinonzi upfu hwenzungu (PB2)?
Ichi chinhu chiri kuwanikwawo pamusika pari zvino. Chinogadzirwa nekudzvanya nzungu wobvisa mafuta akawanda kubva madziri. Saka, chine macalorie mashoma nemafuta pane peanut butter yenguva dzose. Chinozivikanwa nevanhu vanoita maekisesaizi uye vanonetseka nezvemacalorie.
Ongororo ichangobva kuitwa yakawana kuti kupa vana vadiki zvigadzirwa zvenzungu (vari pasi pekutarisirwa nachiremba) kunogona kuderedza njodzi yekurwara nenzungu mune ramangwana. Zvisinei, iyi inyaya inonetsa. Unofanira kutaura nachiremba wevana usati wapa mwana wako chinhu chakadai.
Mharidzo Yekuenda Nayo Kumba
- Peanut butter chikafu chine hutano uye chine mapuroteni akawanda, asi kuti uwane mabhenefiti akazara, sarudza mhando yechisikigo isina shuga kana mafuta akawedzerwa .
- Kana ikadyiwa zvine mwero (1-2 tablespoons pazuva), inogona kubatsira pahutano hwemwoyo pamwe nekudzora huremu.
- Kana iwe kana mumwe munhu mumhuri yako aine chirwere chenzungu , dzivisa izvi zvachose. Usazvitore sezvisina basa.
- Usati watenga bhodhoro muchitoro, gara uchiverenga zviri papepa uye ziva zviri mukati.
- Kana uine chirwere cheshuga, chirwere chemwoyo, kana chimwe chirwere chisingaperi, zvakachengeteka kubvunza chiremba wako usati wawedzera chinhu chakaita sepeanut butter pakudya kwako.
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