Na ho ja Butter ea Peanut ho Nthusa ho Theola Boima ba 'mele?

Litaba

• Kakaretso
• Peanut butter e u thusa joang ho theola boima ba 'mele?
• Peanut butter e u boloka u tletse, nako e teletsana
• Peanut butter e thusa karabelo ea hau ea glycemic
• Molemo ka ho fetisisa oa peanut butter bakeng sa ho theola boima ba 'mele
• Peanut butter bakeng sa mehopolo ea ho theola boima ba 'mele
• Melemo ea botoro ea peanut
• Tsa Tsau-tsau

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Kakaretso

Hore na o rata mefuta e metala kapa e makotikoti, pere ea matokomane mohlomong ha se ntho ea pele eo u e fihlelang ha o leka ho theola boima ba 'mele. Le hoja e na le liprotheine tse ngata, botoro ea matokomane le eona e na le mafura a mangata, e paka likhalori tse ka bang 100 ka har’a khaba e ’ngoe le e’ ngoe.

Empa lipatlisiso li fana ka maikutlo a hore ho ja botoro ea peanut ho kanna ha u thibela ho theola boima ba 'mele. Ebile, ho e ja ho kanna ha u thusa ho theola liponto.

Lijo tse kenyelletsang mafura a monounsaturated, joalo ka a fumanoang linate, a ka thusa batho ho theola boima ba 'mele hape a thibela lefu la pelo le maemo a mang a bophelo bo botle, ho latela phuputso ea lilemo tse ngata ea banna le basali ba fetang 100,000 Karolo e 'ngoe ke Mokhatlo oa Machaba oa Lifate tsa Nutrition Research le Thuto ea Motheo.

E latelang basali ba fetang 50 000 ho feta lilemo tse robeli e fihletse qeto ea hore ho ja linate khafetsa ho theola menyetla ea bona ea ho nona le botenya.

Ha lipatlisiso li ntse li tsoela pele, ho ka bonahala ho na le bopaki bo matla ba pereate ea matokomane e le sesebelisoa se sebetsang sa ho theola boima ba 'mele, ha se jeoa ka teka-tekano. Tsoela pele ho bala ho fumana sohle seo u hlokang ho se tseba mabapi le ho ja pere ea linate bakeng sa ho theola boima ba 'mele.

Peanut butter e u thusa joang ho theola boima ba 'mele?

Peanut butter e sebetsa ho u thusa ho theola boima ba 'mele ka litsela tse peli: ka ho thusa ho laola takatso ea hau ea lijo le ka ho hatella tsoekere maling.

Peanut butter e u boloka u tletse, nako e teletsana

Ho ja lijo tse bobebe tse se nang mafura kapa tse se nang tsoekere ke tšusumetso ea pele ho ba bangata ba rona ba lekang ho theola boima ba 'mele. Mefuta eo ea lijo tse bobebe e ka thusa haeba o leka ho fokotsa ts'ebeliso ea tsoekere kapa khalori, empa 'nete ke hore ha se kamehla li tlatsang.

Sebakeng seo, ho ja linate tsa lifate kapa lihlahisoa tsa matokomane pele u ja kapa e le seneke se tlatsetsa boikutlong ba botlalo, lingoliloeng tsa bongaka li bontšitsoe.

Boikutlo bona ba botlalo bo ka ts'oaroa ka mafura le protheine e nang le linate tsa lifate le matokomane. Ho ikutloa u khotsofetse ho lebisitse ho ja hanyane, mme ho felletse ka ho fokotsa boima ba 'mele ka botlalo, ho latela seo

Peanut butter e thusa karabelo ea hau ea glycemic

Lijo tse ling, haholo lijo tse entsoeng le tse nang le starch, li baka lekhoakhoa tsoekere ea mali. Tsoekere e maling e sa tsitsang e amahanngoa le botenya le lefu la tsoekere. Empa botoro ea peanut, leha e na le monate oa tlhaho le sebopeho se monate, e na le index e tlase ea glycemic.

Ho ja botoro ea peanut ke mokhoa oa ho ja mafura hammoho le protheine le fiber ntle le ho romella maemo a tsoekere ea mali ka har'a mohatla.

E 'ngoe e nyane e bonts'itse hore le ho ja khaba (likhaba tse peli) tsa botoro ea matokomane le lijo ho ile ha tsitsisa phello ea glycemic ea lijo tse neng li le holimo holima index ea glycemic.

Molemo ka ho fetisisa oa peanut butter bakeng sa ho theola boima ba 'mele

Ha o reka botoro ea matokomane bakeng sa ho theola boima ba 'mele, sheba lebitso. Mefuta e meng ea botoro ea matonkomane e na le lithane tsa tsoekere e eketsehileng, letsoai le lithibelo.

Lihlahisoa tsa tlhaho, li-organic peanut butter ke tsona tse ntle ho li khetha haeba u batla ho theola boima ba 'mele. Bala mangolo a phepo e nepahetseng ho fumana tsoekere e tlase haholo le tsoekere e ekelitsoeng eo u ka e fumanang.

Hlokomela hore mefuta e meng ea botoro ea peanut e bapatsa sehlahisoa sa bona e le "peanut butter spread" ho fapana le "peanut butter" feela, e ba fang laesense ea ho eketsa mefuta eohle ea lisebelisoa le tsoekere.

Botoro ea peanut e monate e na le fiber le folate, tseo ka bobeli li leng bohlokoa bophelong ba hau. Le ha khetho ea botoro ea peanut e ka fana ka liprotheine tse ngata, ho khetha fiber ho feta protheine ho ka ba le phello e tšoanang ea tlatsetso le bonase ea ho khothaletsa ts'oaetso e ntle.

Reka botoro ea tlhaho ea peanut inthaneteng.

Peanut butter bakeng sa mehopolo ea ho theola boima ba 'mele

O ka eketsa botoro ea peanut lijong tsa hau ka mekhoa e mengata ea boqapi. Ha ho na tlhoko ea ho khomarela PB&J e tloaelehileng. Senotlolo sa ho ja botoro ea peanut bakeng sa ho theola boima ba 'mele ke ho lekanyetsa: ikemisetse likarolo tse peli kapa tse tharo tsa likhaba tse peli tsa khaba ea peanut makhetlo a' maloa ka beke.

Haeba u ja ho feta moo, u ipeha kotsing ea ho loantša melemo ea pere ea linate ka palo e phahameng haholo ea likhalori.

Mehopolo ea risepe e nang le matokomane a bohlokoa e kenyelletsa:

• ho eketsa likhaba tse peli tsa botoro ea matokomane ho smoothie ea hau ea hoseng, ebang ke smoothie e tala kapa motsoako oa melee
• ho lahlela linate ka lisalate tsa hau
• ho hasanya botoro ea matokomane le mahe a linotši ho toast ea lijo-thollo ho e-na le botoro
• Ho ja sopho ea mofuta oa Thai peanut butter ka eiee, konofolo le tamati
• ho etsa bareng ea li-fro-yo ka lebenkele la korosari le rekiloeng ka leqhoa le nang le matokomane
• ho susumetsa botoro ea peanut ka har'a oatmeal kapa oats ea bosiu bo le bong

Melemo ea botoro ea peanut

Peanut butter ha e tlatse feela ho theoleng boima ba 'mele. Ho sebelisa linate e le karolo ea lijo tsa hau kamehla ho na le melemo e meng hape.

• Peanut butter eu thusa ho fola kamora ho ikoetlisa. E na le liprotheine tse ngata, tseo u li hlokang ho matlafatsa ho hlaphoheloa haeba u ea ka thata holong ea boithabiso.
• Peanut butter e ka fokotsa menyetla ea ho ba le lefu la tsoekere. Ka lebaka la matokomane a fokolang a glycemic, ho ja matokomane khafetsa ho ka thusa ho boloka tsoekere e maling e tsitsitse le ho fokotsa kotsi ea lefu la tsoekere.
• Peanut butter e na le livithamini le liminerale. Koporo, folate, livithamini tsa B, le manganese li lokile moo.
• Peanut butter e ka fokotsa menyetla ea lefu la pelo le lisosa tse ling tse ka sehloohong tsa lefu. Joalokaha ho boletsoe kaholimo, thuto e kholo ea lilemo tse ngata ea litloaelo tsa phepo e fumane hore ts'ebeliso ea linate e ne e amana hampe le lefu la pelo, mofets'e le lefu la ho hema.

Tsa Tsau-tsau

Re ntse re fumana ho eketsehileng ka hore na pere ea matokomane e ama 'mele oa hau joang, empa seo re se tsebang hona joale se hlakile hantle: Botoro ea matokomane e ka ba karolo ea moralo o nepahetseng oa ho theola boima ba' mele.

Hopola, u ke ke ua khona ho theola boima ba 'mele ka ho ja botoro ea linate feela. Ho chesa likhalori tse ngata ho feta tseo u li jang ka ho ja ka kelello le ho ikoetlisa ke mokhoa o netefalitsoeng oa ho theola boima ba 'mele.

Empa ho ja sopho e 'ngoe ea linate makhetlo a' maloa ka beke ho ka u fa khothatso eo u e hlokang ho hana lijo tse mafura kapa tse nang le tsoekere e ngata molemong oa likhetho tse nepahetseng.