Na Butter ea Peanut e Etsa Hore U be le Boima ba 'mele?

Litaba

• E na le mafura a mangata le li- calories
• Ha e hokahane le boima ba 'mele haeba e jeoa ka teka-tekano
• Hore na pere ea matokomane e ka u thusa joang ho theola boima ba 'mele
• E ka u thusa hore u lule u tletse nako e teletsana
• Liprotheine li thusa ho boloka boima ba mesifa
• E ka u thusa ho khomarela leano la hau la ho theola boima ba 'mele
• Mokhoa oa ho kenya botlolo ea peanut lijong tsa hau
• Ntlha ea bohlokoa

Peanut butter ke sejo se tummeng, se monate.

E tletse limatlafatsi tsa bohlokoa, ho kenyelletsa livithamini, liminerale le mafura a phetseng hantle.

Ka lebaka la mafura a eona a mangata, botoro ea peanut e na le khalori. Sena se ama ba bang, hobane likhalori tse fetelletseng li ka lebisa ho nona ha nako e ntse e feta.

Leha ho le joalo, lipatlisiso tse ling li bontša hore pereate ea peanut e ka matlafatsa tahlehelo ea boima ha e jeoa ka tekano ().

Sengoloa sena se hlahloba hore na ho ja botoro ea matokomane ho ama boima ba 'mele joang.

E na le mafura a mangata le li- calories

Hoa tsebahala hore boima ba 'mele bo ka hlaha ha o ja "calories" tse ngata ho feta kamoo o chesang.

Ka lebaka lena, li-dieters tse ling li ela hloko botoro ea peanut hobane e na le mafura a mangata le lik'halori.

Khaba e 'ngoe le e' ngoe ea 32 (grama e 32) ea peanut butter e na le ():

• Lik'halori: 191
• Kakaretso ea mafura: Ligrama tse 16
• Mafura a khotsofatsang: 3 dikgerama
• Mafura a monounsaturated: 8 dikgerama
• Mafura a Polyunsaturated: 4 dikgerama

Leha ho le joalo, ha se lijo tsohle tse mafura kapa tse nang le lik'halori tse ngata tse sa pheleng hantle. Ha e le hantle, botoro ea peanut e na le phepo e ntle haholo.

Bakeng sa le leng, 75% ea mafura a eona ha a sebelisoe. Phuputso e bonts'a hore ho ja mafura a sa khotsofatsoang ho fapana le mafura a mangata ho ka thusa ho fokotsa maemo a cholesterol ea LDL (e mpe) le ho fokotsa menyetla ea lefu la pelo (,).

Peanut butter e boetse e tletse liprotheine, fiber, le livithamini le liminerale tse ngata tsa bohlokoa, ho kenyeletsoa manganese, magnesium, phosphorus, vithamine E le vithamine ea B ().

Peanut butter e na le lik'hilojule tse ngata empa e na le mafura a phetseng hantle, fiber, le livithamine le liminerale tsa bohlokoa.

Ha e hokahane le boima ba 'mele haeba e jeoa ka teka-tekano

Boima ba 'mele bo hlaha ha o noa likhalori tse ngata ho feta kamoo o li chesang ka teng.

Kahoo, botoro ea peanut ha e na monyetla oa ho lebisa boima ba 'mele haeba e jeoa ka teka-ka mantsoe a mang, haeba ue ja e le karolo ea litlhoko tsa hau tsa khalori ea letsatsi le letsatsi.

Ebile, lipatlisiso tse ngata li hokahanya ho kenoa ha botoro ea matokomane, matokomane le linate tse ling ho theola boima ba 'mele (,,,).

Phuputso e 'ngoe ho batho ba baholo ba fetang 370,000 e fumane hore ho ja linate khafetsa ho ne ho amahanngoa le boima ba' mele bo fokolang. Barupeluoa le bona ba bile le kotsi e tlase ea 5% ea ho nona kapa ho nona haholo nakong ea lilemo tse 5 ().

Seo se boletse hore batho ba jang linate ba phela bophelo bo botle ka kakaretso. Mohlala, batho ba jeleng linate thutong ena le bona ba tlalehile boikoetliso bo bongata mme ba tloaetse ho ja litholoana le meroho ho feta ba sa jeng linate ().

Leha ho le joalo, phuputso ena e fana ka maikutlo a hore o ka kenyelletsa pereate ea peanut lijong tse nepahetseng ntle le ho beha boima ba 'mele bo sa batleheng.

Ka lehlakoreng le leng, haeba sepheo sa hau ke ho fumana boima ba 'mele, o tlameha ho ja likhalori tse ngata ho feta kamoo o chesang kateng, haholo-holo lijong tse nang le phepo e ngata. Peanut butter ke khetho e ntle haholo hobane e tletse limatlafatsi, e theko e tlaase ebile e bonolo ho e eketsa lijong tsa hau.

Butter ea peanut e ke ke ea lebisa ho nona ha e sa hlokahale haeba e jeoa ka har'a litlhoko tsa hau tsa khalori ea letsatsi le letsatsi. Leha ho le joalo, hape ke khetho e nang le phepo haeba o batla ho nona ho phetseng hantle.

Hore na pere ea matokomane e ka u thusa joang ho theola boima ba 'mele

Peanut butter e ka thusa moralo oa hau oa ho theola boima ba 'mele ka ho khothaletsa botlalo, ho boloka boima ba mesifa le ho boloka boima ba' mele nako e telele.

E ka u thusa hore u lule u tletse nako e teletsana

Peanut butter e tlatsa haholo.

Phuputsong ea basali ba 15 ba nang le botenya, ho eketsa likhaba tse 3 (ligrama tse 48) tsa sena ho hasana ho lijo tsa hoseng tsa carb e theoletse takatso ea lijo ho feta lijo tsa hoseng tsa carb e le mong ().

Ho feta moo, ba jang peanut butter ba ne ba e-na le tsoekere e tsitsitseng ea mali, e ka bang le seabo ho fokotsa takatso ea lijo ().

Letlalo lena la linate le boetse le na le liprotheine le fiber tse ngata - limatlafatsi tse peli tse tsejoang ho khothaletsa botlalo (11).

Ho khahlisang ke hore lithuto li hlokometse hore matokomane a felletseng le linate tse ling e kanna ea ba ho tlatsa joaloka botoro ea matokomane (,,).

Kahoo, ho ja mefuta e fapaneng ea linate le linotši tsa linate ho ka u fa melemo e meholo.

Liprotheine li thusa ho boloka boima ba mesifa

Ho lahleheloa ke mesifa le boima ba 'mele hangata lia tsamaisana.

Leha ho le joalo, lipatlisiso li bonts'a hore ho ja liprotheine tse lekaneng tse tsoang lijong tse kang pere ea matokomane ho ka u thusa ho boloka mesifa ha o ntse o ja (,,).

Phuputsong e 'ngoe, banna ba nang le boima bo feteletseng ba ile ba latela leano le phahameng la protheine kapa la protheine e tloaelehileng. Le ha lihlopha ka bobeli li ile tsa theola boima ba 'mele bo lekanang, ba latelang leano le phahameng la protheine ba lahlehetsoe ke mesifa e ka bang karolo ea boraro ea mesifa ().

Ha ho bohlokoa feela ho boloka mesifa bakeng sa ho boloka matla a hau, empa hape ho thusa ho boloka metabolism ea hau. Ka kakaretso, ha u e-na le mesifa e eketsehileng, u tla chesa likhalori tse ngata ho pholletsa le letsatsi, leha u ntse u phomotse ().

E ka u thusa ho khomarela leano la hau la ho theola boima ba 'mele

Merero e atlehileng ka ho fetisisa ea ho theola boima ba 'mele ke eo u ka e bolokang nako e telele.

Ho tenyetseha le lijo tseo u li jang e kanna ea ba mokhoa o motle. Ho ea ka lipatlisiso, merero ea ho theola boima ba 'mele e ikemiselitseng ho kenyelletsa lijo tseo u li ratang e ka ba bonolo ho e latela ha nako e ntse e feta ().

Ho khahlisang ke hore lithuto li boetse li bontša hore li-dieters li ka latela hamolemo merero ea tahlehelo ea boima bo lumellang linate, ho kenyeletsoa botoro ea matokomane ().

Ka kakaretso, botoro ea peanut e ka ba ea bohlokoa ho eketsa lijo tsa hau ka mokhoa o lekanyelitsoeng - haholo-holo haeba e le se seng sa lijo tseo u li ratang haholo.

Merero ea ho theola boima ba 'mele e kenyelletsang lijo tseo u li ratang haholo, joalo ka pere ea matokomane, ho ka ba bonolo ho e latela nako e telele.

Mokhoa oa ho kenya botlolo ea peanut lijong tsa hau

Peanut butter e tsamaea hantle le eng kapa eng.

U ka e jala ka toast bakeng sa seneke se bonolo kapa ua e sebelisa e le ho ina bakeng sa likhae tsa apole le lithupa tsa celery.

Ha u reka mabenkeleng, ikemisetse lihlahisoa tse se nang tsoekere le litlatsetso tse fokolang. Lethathamo le bonolo la metsoako le letsoai ke lona le molemo ka ho fetisisa.

U ka eketsa ho hasana ho litholoana tsa smoothies, oatmeal, muffins le lijana tse ling bakeng sa ho matlafatsa mafura le liprotheine tse phetseng hantle.

E le ho qoba ho feta litlhoko tsa hau tsa khalori ea letsatsi le letsatsi, hopola boholo ba likarolo. Bakeng sa batho ba bangata, sena se bolela ho khomarela likhaba tse 1-2 tsa likhaba (ligrama tse 16-32) ka letsatsi. Ka pono, khaba e le 'ngoe (ligrama tse 16) e ka lekana le monoana oa hau o motona, ha 2 (32 grams) e lekana le bolo ea kolofo.

Khetha botoro ea peanut e se nang tsoekere e ekelitsoeng mme e na le lenane le bonolo la metsoako, joalo ka matokomane le letsoai.

Ntlha ea bohlokoa

Li-dieters tse ngata li qoba matokomane hobane li na le mafura a mangata le li- calories.

Leha ho le joalo, ho ja ka mokhoa o itekanetseng ho ka etsahala hore ho se ke ha eketsa boima ba 'mele.

Ebile, ho hasana hona ho na le phepo e ntle ebile ho ka ts'ehetsa ho theola boima ba 'mele ka ho khothaletsa botlalo le ho boloka boima ba mesifa ha o ntse o ja.

Hape, lijo tse tenyetsehang tse kenyelletsang lijo tse hlabosang, joalo ka botonate, li ka ba bonolo ho li latela kamora nako e telele.