Peanut Butter Inoita Kuti Uwedzere Huremu? Ndezvipi Zvakanakira uye Kukuvadza?

peanut butter, pasi yakagochwa kusvika yanamira nzunguinogadzirwa kubva. Nemhaka yokuti inonaka uye inoshanda, ndechimwe chezvokudya izvo vana vasingagoni kurega kudya kwemangwanani.

 Yakazara nezvinovaka muviri zvakakosha sevhitamini, zvicherwa, uye mafuta ane hutano nzungu butterNekuda kwehuwandu hwayo hwemafuta, ine calorie-dense.

Muchigadzirwa chepeanut butter trans mafuta uye ine zvinhu zvinokuvadza zvakaita seshuga. Kudya shuga yakawandisa yakawedzerwa uye mafuta ekutengesa kunokonzera matambudziko akasiyana-siyana ehutano, akadai sechirwere chemwoyo.

Muchinyorwa ichi nzungu ruombaZvinhu zvinotaurirwa nezvazvo ndezvezviya zvinogadzirwa nemuviri.

Ndezvipi Zvakanakira Peanut Butter?

protein source

• Peanut butterIsimba rakadzikama simba sezvo rine ese matatu macronutrients.
• Peanut butter Yakapfuma kwazvo muprotein.

Yakaderera mumacarbohydrates

• Pure peanut butter 20% chete makabhohaidhiretsiRori. Iyi imari shoma. 
• Nechinhu ichi, chikafu chakakodzera kune varwere vane Type 2 chirwere cheshuga.

Mafuta ane hutano ane hutano

• Peanut butterNemhaka yokuti ine mafuta akawanda, inewo macalorie akawanda. 
• Peanut butterHafu yemafuta emuorivhi ine oleic acid, iyo inowanikwawo muhuwandu hwakawanda mumafuta emuorivhi. 
• Oleic acidIine zvikomborero zvakawanda, zvakadai sekuvandudza insulin senitivity.

Yakapfuma muvhitamini uye zvicherwa

Peanut butter Chinovaka muviri chose. 100 magiramu nzungu ruomba inopa mavitamini nemaminera akawanda:

• Vitamin E: 45% yezvinodiwa zvezuva nezuva
• Vitamin B3 (Niacin): 67% yezvinodiwa zvezuva nezuva
• Vitamin B6: 27% yezvinodiwa zvezuva nezuva
• Folate: 18% yezvinodiwa zvezuva nezuva
• Magnesium: 39% yezvinodiwa zvezuva nezuva
• Mhangura: 24% yezvinodiwa zvezuva nezuva
• Manganese: 73% yezvinodiwa zvezuva nezuva

Panguva imwe chete biotin Yakapfuma mune zvinovaka muviri uye ine mwero huwandu hwevhitamini B5, iron, potassium, zinc uye selenium. 100 magiramu nzungu ruomba Iine 588 calories.

Antioxidant content

• Peanut butter Iine mavhitaminzi anokosha nemaminerari. 
• Iyo zvakare yakapfuma zvakanyanya mune antioxidants senge p-coumaric acid, iyo inoderedza arthritis mumakonzo. 
• Inoderedzawo njodzi yechirwere chemoyo resveratrol Rine.

Ndezvipi zvinokuvadza peanut butter?

Aflatoxin 

• Peanut butter Kunyange zvazvo ichinyatsovaka muviri, inewo zvinhu zvinogona kukuvadza. Aflatoxin mumwe wavo.
• Nzungu, Aspergillus Iine mold inonzi underground grow. Ichi chakuvhe chinobva kune aflatoxin, iyo ine carcinogenic zvakanyanya.
• Zvimwe zvidzidzo zvevanhu zvakabatanidza kuratidzwa kweaflatoxin kune gomarara rechiropa uye kukura nekuremara kwepfungwa muvana.
• Maererano nerimwe bhuku, nzungu, nzungu ruomba Kuigadzira seaflatoxin kunoderedza mwero weaflatoxin ne89%.

Omega 6 ine mafuta

• Omega 3 mafuta anoderedza kuzvimba, nepo omega 6 yakawandisa inokonzera kuzvimba. 
• Nzungu dzine omega 6 mafuta akawanda uye yakaderera mu omega 3 mafuta emukati.
• Nokudaro, inogona kukonzera chiyero chisina kuenzana mumuviri.

Allergy

• Kusawirirana nechikafu chenzungundicho chimwe chezvikonzero zvikuru zvekuzvimba immune reaction.

Yakakwirira mumafuta uye macalorie

Peanut butterine macalorie akawanda uye mafuta. 2 tablespoons nzungu ruomba Koriori yayo uye mafuta emukati ndeaya anotevera:

• Calories: 191
• Mafuta ose: 16 gramu
• Mafuta akazara: 3 gramu
• Monounsaturated mafuta: 8 gramu
• Polyunsaturated mafuta: 4 gramu

Peanut butter inoita kuti uwedzere huremu here?

Peanut butter Kana ikadyiwa zvine mwero sechikamu chekudya kwezuva nezuva, haikonzeri kuwedzera uremu. Kunyange zvidzidzo zvakawanda nzungu ruombaInoti inobatsira kuderedza uremu. 

Nzungu dzinoita kuti udzikire sei?

• Peanut butterAids mukuonda nekuda kwekugona kwayo kuderedza kudya.
• Peanut butterYayo yakakwirira mapuroteni uye fiber content inoderedza kudya.
• Kutenda kuhuwandu hweprotein, haikonzeri kurasikirwa kwemhasuru paunenge uchipera simba.

Nzira yekudya peanut butter? 

Peanut butter Zvinofamba zvakanaka nezvose. Iwe unogona kuiparadzira pachingwa kana kuishandisa semuto pazvimedu zveapuro.

Kana iwe ukatenga peanut butter kubva pamusika, sarudza zvigadzirwa zvisina shuga yakawedzerwa. Chenjerera kune saizi yechikamu kuitira kuti usapfuure zvaunoda zvemazuva ese macalorie. Usapfuure 1-2 maspuni (16-32 gramu) pazuva.