Lebaka Leo U Lokelang ho Reka Butter ea Peanut e Phofshoana

Litaba

• Phofo ea peanut butter ke eng?
• Na botoro ea matokomane e phetse hantle?
• U sebelisa phofo ea peanut butter joang?
• Tlhahlobo bakeng sa

Yelena Yemchuk/Getty Images

Phahamisa letsoho la hau haeba u na le bothata ba ho emisa ho li-tablespoons tse peli tse khothalelitsoeng tse nang le botoro ea peanut e monate, e monate (kapa ea chunky). Batho bohle? Nahana joalo. Liqubu tse peli tsa pere ea matokomane li ka lekana 1/4 kapa 1/3 senoelo (ke likhaba tse 4 ho isa ho tse 6, likhalori tse 400 ho isa ho tse 600 le ligrama tse 32 ho isa ho tse 48 tsa mafura).

Le ha ho se letho le phoso ka thekiso ea 'nete (ha e le hantle, peanut butter ke e' ngoe ea lijo tse nang le mafura a mangata phepo e nepahetseng e lokela ho lula e kenyelletsa), phofshoana ea peanut ke khetho e 'ngoe e ka thusang ho boloka likhalori tsa hau haeba u loana le boholo ba karolo , ha o ntse o fana ka tatso e tšoanang ea linate tseo u li lebelletseng.

Phofo ea peanut butter ke eng?

Che, ha se phofo e makatsang ea linate. Powder peanut butter ha e le hantle ke matokomane a halikiloeng a omisitsoeng a fatše ho ba phofo ka oli e nkiloeng-e leng metsoako e tšoanang le ea OG ea hau, ntle le lesale la oli le lulang ka holim'a nkho. Hangata u ka e fumana haufi le tse ling tsa linate le jeme (empa FYI, ka bomalimabe, ha ho na mofuta o mong oa peanut 'marakeng, kahoo ha ho na phofo ea almonde ea phofo).

Na botoro ea matokomane e phetse hantle?

Ha re bua ka phepo e nepahetseng, peanut butter e phofshoana e na le lik'hilojule tse fokolang ho feta tlhaho ea peanut butter, e nang le lik'hilojule tse ka bang 50 le ligrama tse 5 tsa protheine ka likhaba tse peli tse sebetsang. Ho bapisa, likhaba tse peli tsa peanut butter ea tlhaho li na le lik'hilojule tse 190 tse nang le hoo e ka bang ligrama tse 8 tsa protheine. Le ha metsoako e tla fapana ho latela mofuta, ke fumana e latsoehang ka ho fetesisa ke e nang le letsoai le tsoekere e nyane. Ho joalo, ke ile ka re tsoekere e ekelitsoe hobane, ntle le eona, e ne e tla ba phofo ea linate feela. Mme a re be botšepehi, ha ho motho ea tla thetsoa ka ho nahana hore phofo ea matokomane e kopantsoeng le metsi ebe e hasoa ka toast e latsoa ntho efe kapa efe e kang pere ea linate.

U sebelisa phofo ea peanut butter joang?

Seke oa tšoenyeha, ke u fumane! Joaloka cheseho ea khale ea mokhoa ona oa lijo, ke fumane mekhoa e metle ea ho sebelisa botoro ea matonkomane hoo e ka bang ntho e ngoe le e ngoe ho tloha lijong tse tsoekere ho isa ho tse monate. (Sheba lipepepe tsena tse 10 tsa peanut butter tse phetseng hantle le tse monate bakeng sa pululelo.)

Lintho tsa pele pele, o tlameha ho e theha hape ka metsi. Ka tloaelo, karolelano ke likhaba tse peli tsa khaba e nang le phofshoana ea phofshoana ho khaba e le 'ngoe ea metsi, e hlahisang khaba e le' ngoe ea botoro ea linate. Bakeng sa ts'ebeletso e kholoanyane, e habeli feela ho likhaba tse 'nè tsa phofo le likhaba tse peli tsa metsi' me u ntse u tla ba tlas'a lik'hilojule tse 100 bakeng sa likhaba tse peli tsa nut butter.

• E tlotse ka toast kapa lipanekuku, kapa eketsa popi ka holim'a libanana tse halikiloeng kapa parfait ea yogurt.
• Kenya peanut butter ka har'a sopho ea hau ea Pad Thai ka botoro ea linate tse phofshoana.
• E kenye ka har'a thepa e halikiloeng ka ho hlakola, re, 1/4 ea phofo eo risepe e e batlang, bakeng sa botoro ea matokomane. U tla eketsa protheine ebe u e fa tatso ea linate.
• E fafatse ka popcorn, litapole tse halikiloeng kapa esita le moketeng oa lijo tsa motšehare oa matsatsi a phomolo.

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