Ngaba Ibhotolo Yamandongomane Ikwenza Utyebe? Ziziphi iiNzuzo kunye neeNgozi?

ipeanut butter, yosiwe, yangqutywa ukuba ibe yintlama ipeanutYenziwe ukusuka. Ngenxa yokuba imnandi kwaye iluncedo, yenye yokutya abangenakukuyeka ingakumbi abantwana xa besitya isidlo sakusasa.

 Ipakishwe ngezondlo ezibalulekileyo ezifana neevithamini, iiminerali kunye namafutha anempilo ipeanut butterNgenxa yobuninzi bamafutha, i-calorie dense.

Kwibhotolo ye-peanut esetyenzisiweyo amafutha trans kwaye iqulethe izithako eziyingozi empilweni, njengeswekile. Ukutya iswekile eninzi eyongeziweyo kunye ne-fat fat kubangela iingxaki ezahlukeneyo zempilo, ezifana nesifo senhliziyo.

Kwesi sicatshulwa ipeanut butterUlwazi malunga nezo ziveliswa ngokwemvelo.

Ziziphi iiNzuzo zeBhotolo yamandongomane?

umthombo weprotheyini

• Ipeanut butterIngumthombo wamandla olungeleleneyo kakhulu njengoko iqulethe zontathu iimacronutrients.
• Ipeanut butter Ityebile kakhulu kwiprotheyini.

Isezantsi kwiicarbohydrates

• ibhotolo yamandongomane ecocekileyo kuphela 20% ikhabohydrateilori. Le yimali ephantsi. 
• Ngolu phawu, kukutya okufanelekileyo kwizigulane ezinesifo sikashukela sohlobo lwe-2.

Umxholo wamafutha onempilo

• Ipeanut butterEkubeni i-fat content iphezulu kakhulu, iphinde ibe neekhalori eziphezulu. 
• Ipeanut butterIsiqingatha samafutha akwioli yomnquma sineasidi ye-oleic, ekwafumaneka kwizixa eziphezulu kwioli yomnquma. 
• Oleic acidIneenzuzo ezahlukeneyo ezinjengokuphucula uvakalelo lwe-insulin.

Utyebile kwiivithamini kunye neeminerali

Ipeanut butter Inezondlo ngokwenene. 100 grams ipeanut butter Ibonelela ngeevithamini kunye neeminerali ezininzi:

• I-Vitamin E: I-45% yeemfuno zemihla ngemihla
• I-Vitamin B3 (i-Niacin): I-67% yeemfuno zemihla ngemihla
• I-Vitamin B6: I-27% yeemfuno zemihla ngemihla
• I-Folate: i-18% yeemfuno zemihla ngemihla
• I-Magnesium: i-39% yeemfuno zemihla ngemihla
• Ubhedu: I-24% yeemfuno zemihla ngemihla
• I-Manganese: i-73% yeemfuno zemihla ngemihla

Kwangelo xesha biotin Ityebile kwi-vitamin B5 kwaye iqulethe izixa ezilinganiselweyo ze-vitamin B100, i-iron, i-potassium, i-zinc kunye ne-selenium. XNUMX grams ipeanut butter Ngama-588 eekhalori.

Umxholo we-Antioxidant

• Ipeanut butter Iqulethe iivithamini kunye neeminerali eziyimfuneko ngobuninzi. 
• Kwakhona kutyebile kwii-antioxidants ezifana ne-p-coumaric acid, enciphisa isifo samathambo kwiigundane. 
• Kwakhona kunciphisa umngcipheko wesifo senhliziyo resveratrol Ine.

Yintoni ingozi yebhotolo yamandongomane?

I-Aflatoxin 

• Ipeanut butter Nangona inezondlo kakhulu, ikwanazo nezinto ezinokuba yingozi. IAflatoxin yenye yazo.
• Amandongomane, I-Aspergillus Iqulethe ukungunda okubizwa ngokuba ngumngundo okhula ngaphantsi komhlaba. Olu ngundo ngumthombo we-aflatoxin, ebangela umhlaza kakhulu.
• Olunye uphononongo lwabantu lunxulumanise ukuvezwa kwe-aflatoxin kumhlaza wesibindi kunye nokukhula kunye nokukhubazeka kwengqondo ebantwaneni.
• Ngokutsho komnye umthombo, amandongomane, ipeanut butter Ukuyilungisa kunciphisa amanqanaba e-aflatoxin ngama-89%.

Omega 6 umxholo wamafutha

• Ngelixa i-omega 3 fats inciphisa ukudumba, i-omega eninzi ye-omega 6 ibangela ukudumba. 
• Amandongomane aphezulu kumafutha e-omega 6 kwaye aphantsi kwi-omega 3 yamafutha.
• Ngoko ke, kunokubangela umlinganiselo ongalinganiyo emzimbeni.

Unyango

• Ukwalana nokutya kwamandongomaneyenye yezona zinto zibangela ukudumba komzimba.

Inamafutha amaninzi kunye neekhalori

Ipeanut butterIneekhalori eziphezulu kunye nomxholo wamafutha. 2 amacephe ipeanut butter Ikhalori kunye nomxholo wamafutha ngolu hlobo lulandelayo:

• Iikhalori: 191
• Amafutha ewonke: 16 grams
• Amafutha ahluthayo: 3 grams
• Amafutha e-monounsaturated: 8 grams
• Amafutha e-polyunsaturated: 4 grams

Ngaba ibhotolo yamandongomane ikwenza utyebe?

Ipeanut butter Ukuba idliwe ngokumodareyitha njengenxalenye yokutya kwansuku zonke, ayiyi kubangela ubunzima. Kwanezifundo ezininzi ipeanut butterIbanga ukuba inceda ukunciphisa umzimba. 

Ikwenza njani ibhotolo yamandongomane ukuba unciphise umzimba?

• Ipeanut butterinceda ekulahlekeni kobunzima ngenxa yamandla ayo okunciphisa umdla wokutya.
• Ipeanut butterIprotheyini yayo ephezulu kunye nomxholo wefiber unciphisa umdla.
• Ngombulelo kumxholo weprotheyini, ayibangeli ukulahleka kwemisipha ngelixa ulahlekelwa ubunzima.

Ukutya njani ibhotolo yamandongomane? 

Ipeanut butter Ihamba kakuhle malunga nayo nantoni na. Unokuyisasaza kwisonka okanye uyisebenzise njengesosi kwizilayi zeapile.

Ukuba uthenga ibhotolo yepeanut kwivenkile enkulu, khetha iimveliso ezingenayo iswekile eyongeziweyo. Nika ingqalelo kubungakanani besahlulo ukunqanda ukugqitha kwiimfuno zekhalori zemihla ngemihla. Ungadluli kwi-1-2 iipuniponi (16-32 grams) ngosuku.