Na botoro ea Apple le Peanut ke seneke se phetseng hantle?

Litaba

• Seneke e leka-lekaneng le e matlafatsang
• Linnete tsa phepo ea Apple
• Mokhoa oa ho Peel Apple
• Linnete tsa phepo ea botoro ea linate
• Melemo ea bophelo bo botle
• Bokhoni bo khahlanong le ho ruruha
• E thusa ho leka-lekanya tsoekere maling
• E tšehetsa tšilo ea lijo
• E phetse hantle pelong
• E ka u thusa ho theola boima ba 'mele
• U lokela ho ja bokae?
• Khothaletso ea ho sebeletsa
• Ntlha ea bohlokoa

Ke lijo tse bobebe tse fokolang tse khotsofatsang ho feta apole e monate, e hlabosang e kopantsoeng le khaba e nang le khaba ea peanut.

Leha ho le joalo, batho ba bang ba ipotsa hore na na lejoe lena la khale la li-snack le na le phepo e nepahetseng joalokaha le le monate.

Sengoliloeng sena se hlahloba tsohle tseo u hlokang ho li tseba ka liapole le botoro ea matonkomane e le seneke, ho kenyeletsoa tlhaiso-leseling ea phepo, boholo ba ts'ebeletso e khothalelitsoeng le melemo ea bophelo bo botle.

Seneke e leka-lekaneng le e matlafatsang

Liapole le pere ea linate ke linaleli tse ling tsa phepo e nepahetseng ka botsona. Ha li kopane, li etsa tekatekano e loketseng ea limatlafatsi tseo ho leng thata ho li fumana har’a lijo tse bobebe tsa kajeno.

Liapole li fana ka mohloli oa li-carbs le li-fiber tsa lijo tse felletseng, ha botoro ea peanut e fana ka fiber e eketsehileng hape le lethal dose la mafura le liprotheine tse phetseng hantle.

Ho feta moo, ka bobeli li na le livithamini, liminerale le mefuta e fapaneng ea limela e matlafatsang bophelo.

Linnete tsa phepo ea Apple

Apole e le 'ngoe e boholo bo mahareng (182 grams) e fana ka limatlafatsi tse latelang ():

• Lik'halori: 95
• Li-carb: 25 dikgerama
• Faeba: 4.4 dikgerama
• Liprotheine: 0,4 dikgerama
• Mafura: 0,3 dikgerama
• Vithamine C: 14% ea Reference Daily Intake (RDI)
• Potasiamo: 6% ea RDI
• Vithamine K: 5% ea RDI

Apole e le 'ngoe e fana ka hoo e ka bang 17% ea RDI bakeng sa fiber. Phepo ena e bapala karolo ea bohlokoa ho nts'etsopele ea ts'ebetso ea ts'oaetso le boits'ireletso ba mmele ().

Liapole li boetse li tsebahala ka ho ba mohloli o ruileng oa metsoako ea limela e ka bang le seabo ho fokotsa khatello ea maikutlo le ho ruruha 'meleng oa hau ().

Mokhoa oa ho Peel Apple

Linnete tsa phepo ea botoro ea linate

Le ha matokomane e le semela sa limela tsa linaoa, boemo ba tsona ba phepo bo ts'oana hantle le ba nate. Kahoo, hangata li lumelloa hammoho le linate.

Peanut butter, hammoho le li-butter tse ling tsa linate, ke tsela e ntle ea ho eketsa liprotheine le mafura a phetseng hantle lijong tse ngata tse boima tsa carb le li-snacks, joalo ka liapole.

Lik'halori tse fetang 75% tse boteng ea matokomane li tsoa mafura, ao boholo ba ona e leng mafura a monounsaturated.

Mafura a monounsaturated mohlomong a tsejoa haholo ka karolo eo ba e bapalang ho sireletsa le ho khothaletsa bophelo ba pelo ().

Ka tlase ke khaello ea phepo e nepahetseng ea khaba e 2 ea khaba (32-gram) e sebeletsang ka pere ea matokomane ():

• Lik'halori: 188
• Li-carb: 7 dikgerama
• Faeba: 3 dikgerama
• Liprotheine: 8 dikgerama
• Mafura: Ligrama tse 16
• Manganese: 29% ea RDI
• Vithamine B3 (niacin): 22% ea RDI
• Magnesium: 13% ea RDI
• Vithamine E: 10% ea RDI
• Phosphorus: 10% ea RDI
• Potasiamo: 7% ea RDI

Hlokomela hore ha se mefuta eohle ea pere ea linate e tšoanang le phepo e nepahetseng. Batla lihlahisoa tse se nang tsoekere kapa lioli tse ekelitsoeng, kaha lisebelisoa tsena li ka fokotsa boleng ba phepo ea sehlahisoa.

Ntho feela eo pere ea hao ea peanut e lokelang ho ba le eona ke matokomane, mme mohlomong le letsoai.

Liapole le botoro ea peanut li na le phepo ka bobeli ka bomong. Ha li kopane, li fana ka phepo e nepahetseng ea protheine, mafura le fiber.

Melemo ea bophelo bo botle

Liapole le botoro ea peanut hase feela motsoako o monate oa seneke - li ka boela tsa thusa bophelo ba hau.

Bokhoni bo khahlanong le ho ruruha

Ho ruruha ke sesosa sa mafu a sa foleng a fapaneng, ho kenyeletsoa lefu la pelo le lefu la tsoekere ().

Liapole ke mohloli o enneng oa li-flavonoid, e leng metsoako ea lik'hemik'hale e tsejoang e na le matla a matla a khahlanong le ho ruruha ().

Liphuputso tse ngata tsa liteko le phoofolo li bonts'itse hore li-flavonoids tse fumanoang litholoana tse kang liapole li ka thusa ho fokotsa matšoao a ho ruruha, ho ka sitisang nts'etsopele ea mafu a tšoaetsang ().

Phuputsong e 'ngoe, bankakarolo ba ileng ba nka sebaka sa makhetlo a mararo a nama e khubelu, nama e ntlafalitsoeng, kapa lijo-thollo tse ntlafalitsoeng ka beke ka li-nate tse tharo, joalo ka matokomane, ba ile ba ba le phihlello e phahameng ea mali ea lik'hemik'hale tse ruruhang ().

E thusa ho leka-lekanya tsoekere maling

Ho ja litholoana le linate khafetsa - joalo ka liapole le botoro ea matokomane - ho ka kenya letsoho ntlafatsong ea taolo ea tsoekere maling.

Phuputso e 'ngoe e kholo e fumane hore ho ja litholoana tse ncha haholo ho amana le kotsi e fokotsehileng haholo ea ho ba le lefu la tsoekere. Har'a ba neng ba se ba ntse ba e-na le lefu la tsoekere, tšebeliso ea litholoana e ne e amahanngoa le mathata a fokolang a amanang le tlhahlobo ea bona ().

Liphuputso tse ngata li fumane hape hore ho ja linate khafetsa, ho kenyelletsa le makotomane, ho thusa ho boloka maemo a tsoekere ea mali a itekanetseng kamora lijo ().

Liapole tse nang le peanut butter ke khetho e ntle haholo ea seneke bakeng sa taolo e ntle ea tsoekere ea mali.

E tšehetsa tšilo ea lijo

Liapole le pere ea linate li fana ka fiber e ngata, e thusang ho boloka tšebetso ea hau ea tšilo ea lijo e sebetsa hantle.

Fiber e thusa ka ho tloaela mala 'me e ts'ehetsa kholo ea libaktheria tse nang le phepo e nepahetseng (,).

Ho feta moo, phepelo e lekaneng ea fiber e ka thusa ho thibela le ho alafa mathata a itseng a silang lijo, joalo ka mofetše oa colon le reflux ea asiti (,).

E phetse hantle pelong

Phuputso e fana ka maikutlo a hore ho ja litholoana le linate ka bongata, joalo ka liapole le peanut butter, ho amahanngoa le kotsi e fokotsehileng ea ho ba le lefu la pelo (,).

Ebile, litholoana le linate li ka bapala karolo ea ho phekola lisosa tse itseng tsa kotsi ea lefu la pelo, joalo ka khatello e phahameng ea mali le ho ruruha (,).

Ntle le moo, lijo tsena ka bobeli li fana ka fiber e ngata, e ka u thusang ho boloka li-cholesterol tse phetseng hantle ().

E ka u thusa ho theola boima ba 'mele

Phuputso e bonts'a litholoana le linate ka 'ngoe li na le litlamorao tsa ho loantša botenya, ho etsa liapole le botoro ea matokomane e le khetho e ntle bakeng sa ba lekang ho theola liponto tse' maloa (,).

Likarolo tse fapaneng tsa phepo ea litholoana le linate, joalo ka fiber le protheine, li bapala karolo ea ho eketsa maikutlo a botlalo mme li ka lebisa ho fokotseheng ha kakaretso ea khalori.

Kahoo, ho khetha likhetsi tse bobebe tse bobebe tsa limatlafatsi bakeng sa liapole le pere ea matokomane e ka ba tsela e 'ngoe e ntle ea ho u thusa ho fihlela lipheo tsa hau tsa boima ba' mele ha u ntse u ikutloa u khotsofetse.

Liapole le peanut butter li ka tšehetsa bophelo bo botle ka litsela tse fapaneng. Li ka thusa ho fokotsa ho ruruha le maemo a tsoekere maling, ho ts'ehetsa bophelo bo botle ba pelo le tšilo ea lijo le ho khothaletsa boima bo nepahetseng.

U lokela ho ja bokae?

Bongata ba pereate ea linate le liapole tseo u lokelang ho li ja li its'etleha ka ho felletseng ka litlhoko tse ikhethang tsa limatlafatsi le likhalori tsa 'mele oa hau.

Le ha combo ena e le khetho e bobebe ea seneke, ho bohlokoa ho boloka botsitso ka ho ja mefuta e fapaneng ea lijo tse tsoang sehlopheng ka seng sa lijo.

Ntho e ntle haholo e ka baka kotsi ho feta botle. Sena ke nnete haholoholo haeba se etsa hore o je ho feta litlhoko tsa khalori. Hape ke taba haeba u sa je lijo tse ling ho fana ka limatlafatsi tse haelloang ke liapole le peanut butter.

Khothaletso ea ho sebeletsa

Sejo se le seng sa peanut butter hangata e ka ba likhaba tse 2 (ligrama tse 32), ha phofshoana ea apole e fetolela ho apole e nyane kapa e boholo bo mahareng (150-180 grams).

Hammoho, lijo tsena li fana ka likhalori tse 283, ligrama tse 8 tsa protheine, ligrama tse 16 tsa mafura, le ligrama tse 7 tsa fiber (,).

Bakeng sa batho ba bangata, tšebeletso e le 'ngoe ke sebaka se setle sa ho qala. Ke seneke se monate sa motšehare ho thibela bohloko ba tlala bo ka kenang lipakeng tsa lijo tsa mots'eare le tsa mantsiboea.

Haeba u le mahlahahlaha kapa u ikutloa eka u hloka ho hong ho hoholo, u ka eketsa karolo eo habonolo kapa ua e fetola lijo tse felletseng ka ho e kopanya le sekotlolo sa lijo-thollo tsa veggie kapa salate e kenang.

Ela hloko feela 'me u ele hloko tlala le tlala ea' mele oa hau e le hore u se ke oa li feta ka boomo.

Palo ea liapole le botoro ea matokomane eo u lokelang ho e ja e itšetlehile ka litlhoko tse ikhethang tsa phepo ea ’mele oa hao. Etsa bonnete ba hore ha u fetelle lik'hilojule kapa u lebala ho kenyelletsa lijo tse ling tse fapaneng lijong tsa hau, hape.

Ntlha ea bohlokoa

Motsoako oa apole le pereate ea linate ke seneke sa khale se monate ebile se na le phepo.

Liapole le linate ka bobeli li tletse limatlafatsi tse khothalletsang bophelo ba hau ka litsela tse fapaneng, ho kenyelletsa ho fokotsa ho ruruha, ho khothaletsa bophelo bo botle ba pelo le ho laola maemo a tsoekere maling.

Palo ea seneke sena seo u lokelang ho se ja se latela litlhoko tsa hau tsa phepo. Ho molemo ha o kenyellelitsoe phepong e leka-lekaneng le e phetseng hantle e nang le mefuta e mengata e fapaneng ea litholoana, meroho, lithollo tse felletseng, linate, linaoa le liprotheine tse omeletseng.