Kodi Peanut Butter Amakupangitsani Kunenepa? Kodi Ubwino Ndi Zowopsa Zotani?

peanut butter, nthaka yokazinga mpaka phala mtedzaamapangidwa kuchokera. Chifukwa ndi zokoma komanso zothandiza, ndi chimodzi mwa zakudya zomwe ana sangathe kuzisiya pa kadzutsa.

 Wodzaza ndi zakudya zofunika monga mavitamini, mchere, ndi mafuta athanzi peanut butterChifukwa chokhala ndi mafuta ambiri, imakhala ndi calorie.

Mu kukonzedwa chiponde batala mafuta a trans ndipo lili ndi zinthu zovulaza monga shuga. Kudya kwambiri shuga wowonjezera ndi mafuta owonjezera kumayambitsa matenda osiyanasiyana, monga matenda a mtima.

M'malemba awa batala la peanZinthu zomwe zimanenedwa za izo ndi zomwe zimapangidwa ndi organic.

Kodi Ubwino Wa Peanut Butter ndi Chiyani?

gwero la protein

• ChipondeNdi gwero lamphamvu kwambiri lamphamvu chifukwa lili ndi ma macronutrients onse atatu.
• Chiponde Ndiwolemera kwambiri mu mapuloteni.

Ma carbohydrate ochepa

• Mtedza wopanda mafuta 20% yokha chakudyaGalimoto. Izi ndi ndalama zochepa. 
• Ndi mawonekedwe awa, ndi chakudya choyenera kwa odwala omwe ali ndi matenda a shuga a 2.

Zakudya zabwino zamafuta

• ChipondeChifukwa chakuti ili ndi mafuta ambiri, ilinso ndi ma calories ambiri. 
• ChipondeTheka la mafuta omwe ali m'mafuta a azitona amakhala ndi oleic acid, yomwe imapezekanso m'mafuta ambiri. 
• Oleic asidiIli ndi maubwino angapo, monga kukulitsa chidwi cha insulin.

Wolemera mu mavitamini ndi mchere

Chiponde Ndi zopatsa thanzi. 100 magalamu batala la pean ali ndi mavitamini ndi minerals ambiri:

• Vitamini E: 45% ya zofunika tsiku lililonse
• Vitamini B3 (Niacin): 67% ya zofunikira za tsiku ndi tsiku
• Vitamini B6: 27% ya zofunikira za tsiku ndi tsiku
• Folate: 18% ya zofunika tsiku lililonse
• Magnesium: 39% ya zofunika tsiku lililonse
• Copper: 24% ya zofunika tsiku lililonse
• Manganese: 73% ya zofunika tsiku lililonse

Nthawi yomweyo biotin Lili ndi michere yambiri ndipo lili ndi mavitamini B5, chitsulo, potaziyamu, zinki ndi selenium. 100 magalamu batala la pean Ndi 588 calories.

Zinthu za Antioxidant

• Chiponde Lili ndi mavitamini ndi mchere wofunikira. 
• Zimakhalanso zolemera kwambiri mu antioxidants monga p-coumaric acid, zomwe zimachepetsa nyamakazi mu makoswe. 
• Zimachepetsanso chiopsezo cha matenda a mtima resveratrol Lili.

Zoyipa za peanut butter ndi zotani?

Aflatoxin 

• Chiponde Ngakhale kuti ili ndi thanzi labwino, ilinso ndi zinthu zimene zingakhale zovulaza. Aflatoxin ndi amodzi mwa iwo.
• Chiponde, Aspergillus Lili ndi nkhungu yotchedwa underground grow. Chikombole ichi ndi gwero la aflatoxin, yomwe imayambitsa khansa.
• Kafukufuku wina wa anthu adalumikiza kukhudzana kwa aflatoxin ku khansa ya chiwindi ndi kufooka kwachitukuko ndi m'maganizo mwa ana.
• Malinga ndi buku lina, mtedza, batala la pean Kuyikonza ngati aflatoxin kumachepetsa mlingo wa aflatoxin ndi 89%.

Mafuta a Omega 6

• Mafuta a Omega 3 amachepetsa kutupa, pamene mafuta omega 6 ochuluka amachititsa kutupa. 
• Mtedza uli ndi mafuta ambiri omega 6 komanso mafuta ochepa omega 3.
• Choncho, zingayambitse chiŵerengero chosagwirizana m'thupi.

Ziwengo

• Kusafuna kudya mtedzandi chimodzi mwa zifukwa zazikulu za kutupa kwa chitetezo cha mthupi.

Mafuta ambiri ndi ma calories

Chipondeali ndi ma calories ambiri komanso mafuta. 2 supuni batala la pean Kalori ndi mafuta ake ndi awa:

• Zopatsa mphamvu: 191
• Mafuta onse: 16 magalamu
• Mafuta okhathamira: 3 gramu
• Mafuta a monounsaturated: 8 magalamu
• Mafuta a polyunsaturated: 4 magalamu

Kodi peanut butter imakupangitsani kulemera?

Chiponde Ngati amadya pang'onopang'ono monga gawo la zakudya za tsiku ndi tsiku, sizimayambitsa kulemera. Ngakhale maphunziro ambiri batala la peanAmati amathandiza kuchepetsa thupi. 

Kodi peanut butter imakupangitsani kuchepa thupi?

• ChipondeImathandizira kuchepa thupi chifukwa cha kuthekera kwake kuchepetsa chilakolako.
• ChipondeMapuloteni ake ambiri ndi fiber zimachepetsa chilakolako.
• Chifukwa cha mapuloteni ake, sizimayambitsa kutayika kwa minofu pamene akufooka.

Kodi kudya chiponde? 

Chiponde Zimayenda bwino ndi pafupifupi chilichonse. Mutha kufalitsa pa mkate kapena kugwiritsa ntchito ngati msuzi pa magawo a maapulo.

Ngati mumagula chiponde kumsika, sankhani zinthu zomwe mulibe shuga wowonjezera. Samalani kukula kwa gawo kuti musapitirire zomwe mumafunikira tsiku lililonse. Musapitirire 1-2 supuni (16-32 magalamu) patsiku.