Ingabe i-Apple ne-Peanut Butter iyisiphuzo esinempilo?

-Delile

• Isidlwana esilinganiselayo nesinempilo
• Amaqiniso we-Apple Nutrition
• Ungayihluza kanjani i-Apple
• Amaqiniso wokudla kwamantongomane
• Izinzuzo zezempilo
• Amandla okulwa nokuvuvukala
• Isiza ukulinganisela ushukela wegazi
• Usekela ukugaya
• Inempilo-yenhliziyo
• Kungakusiza wehlise isisindo
• Kufanele udle kangakanani?
• Kunikezwa izincomo
• Okubalulekile

Ambalwa ama-snacks anelisa ukwedlula i-apula elimnandi, elimnandi elihlanganiswe nesipuni esimnandi sebhotela wamantongomane.

Kodwa-ke, abanye abantu bayazibuza ukuthi ngabe le duo yakudala yesikhathi sokudla okunomsoco inempilo futhi imnandi.

Lo mbhalo uhlola konke odinga ukukwazi ngama-apula nebhotela lamantongomane njengokudla okulula, kufaka phakathi imininingwane yokudla okunempilo, usayizi onconywayo wokuphakelwa, kanye nezinzuzo ezikhona zezempilo.

Isidlwana esilinganiselayo nesinempilo

Ama-apula nebhotela lamantongomane yizinkanyezi zamatshe ezinomsoco ngamunye ngokwawo. Lapho zibhangqiwe, zakha ibhalansi ekahle yezakhamzimba okunzima ukuzithola phakathi kokudla okulula kwanamuhla okuthandwayo.

Ama-apula ahlinzeka ngomthombo wama-carbs okudla okuphelele nefayibha, kuyilapho ibhotela lamantongomane linikeza i-fiber eyengeziwe kanye nomthamo omkhulu wamafutha namaprotheni anempilo.

Ngaphezu kwalokho, womabili aqukethe amavithamini, amaminerali kanye nezinhlanganisela zezitshalo ezikhuthaza impilo.

Amaqiniso we-Apple Nutrition

I-apula elilodwa eliphakathi nendawo (ama-182 amagremu) linikeza izakhi zomzimba ezilandelayo ():

• Amakholori: 95
• AmaCarbs: 25 amagremu
• Umucu: 4.4 amagremu
• Amaprotheni: 0.4 amagremu
• Amafutha: 0.3 amagremu
• Uvithamini C: I-14% ye-Reference Daily Intake (i-RDI)
• Potassium: 6% we-RDI
• Uvithamini K: 5% we-RDI

I-aphula elilodwa linikela cishe i-17% ye-RDI ye-fiber. Lesi sakhi sidlala indima ebalulekile ekukhuthazeni umsebenzi wokugaya ukudla onempilo nokuzivikela komzimba ().

Ama-apula ayaziwa futhi ngokuba ngumthombo ocebile wezinhlanganisela zezitshalo ezingadlala indima ekwehliseni ukucindezeleka nokuvuvukala emzimbeni wakho ().

Ungayihluza kanjani i-Apple

Amaqiniso wokudla kwamantongomane

Ngenkathi amakinati ewumdumba ngokusemthethweni, iphrofayili yawo yokudla okunempilo ifana kakhulu naleyo yamantongomane. Ngakho-ke, zivame ukuhlanganiswa namantongomane.

I-peanut butter, kanye namanye ama-butters wamantongomane, kuyindlela enhle yokwengeza ukukhushulwa okuhambisanayo kwamaprotheni namafutha anempilo kokudla okunzima kakhulu kwe-carb nokudla okulula, njengama-apula.

Ama-calories angaphezu kwama-75% asebhokisini lamantongomane avela emafutheni, iningi lawo okungamafutha e-monounsaturated.

Amafutha aseMonounsaturated mhlawumbe aziwa kakhulu ngendima ayidlalayo ekuvikeleni nasekukhuthazeni impilo yenhliziyo ().

Ngezansi ukuwohloka kokudla okunomsoco wezipuni ezimbili (32-gram) wokuphaka ibhotela lamantongomane ():

• Amakholori: 188
• AmaCarbs: 7 amagremu
• Umucu: 3 amagremu
• Amaprotheni: 8 amagremu
• Amafutha: 16 amagremu
• I-Manganese: 29% we-RDI
• Uvithamini B3 (niacin): 22% we-RDI
• Magnesium: U-13% we-RDI
• Uvithamini E: U-10% we-RDI
• I-Phosphorus: U-10% we-RDI
• Potassium: U-7% we-RDI

Qaphela ukuthi akuzona zonke izinhlobo zebhotela lamantongomane ezilingana ngokudla. Bheka imikhiqizo engaqukethe ushukela noma uwoyela ongeziwe, njengoba lezi zithasiselo zinganciphisa inani lokudla okunomsoco lomkhiqizo.

Ukuphela kwento ibhotela lamantongomane okufanele libe nayo ngamantongomane, futhi mhlawumbe nosawoti omncane.

Ama-apula nebhotela lamantongomane womabili anomsoco kakhulu ngamunye. Lapho zibhangqiwe, zinikeza ibhalansi enempilo yamaprotheni, amafutha ne-fiber.

Izinzuzo zezempilo

Ama-apula nebhotela lamantongomane kungaphezu nje kokudla okwehla esiphundu okuyi-snack - angaphinde azuzise impilo yakho.

Amandla okulwa nokuvuvukala

Ukuvuvukala kuyimbangela yezifo ezingelapheki ezahlukahlukene, kufaka phakathi isifo senhliziyo nesifo sikashukela ().

Ama-apula angumthombo ocebile wama-flavonoid, okuyizinhlanganisela zamakhemikhali ezaziwa ngokuba namandla aqinile okulwa nokuvuvukala ().

Izifundo eziningi zokuhlola ithubhu nezilwane zikhombisile ukuthi ama-flavonoid atholakala ezithelweni ezinjengama-apula angasiza ekwehliseni omaka bokuvuvukala, okungahle kuthikameze ukukhula kwezifo ezivuthayo ().

Kokunye ukuhlola, ababambiqhaza abathathe indawo yezinsizakalo ezintathu zenyama ebomvu, inyama esetshenzisiwe, noma okusanhlamvu okucwengiwe ngesonto ngezinsizakalo ezintathu zamantongomane, njengamakinati, babhekana namazinga egazi ancishiswe kakhulu ().

Isiza ukulinganisela ushukela wegazi

Ukudla njalo izithelo eziphelele namantongomane - njengama-apula nebhotela lamantongomane - kungasiza ekwenzeni ngcono ukulawula ushukela egazini.

Ucwaningo olulodwa olukhulu lwathola ukuthi ukudla okuphezulu kwezithelo ezintsha kuhlotshaniswa nengozi encishiswe kakhulu yokuba nesifo sikashukela. Phakathi kwalabo asebevele benesifo sikashukela, ukusetshenziswa kwezithelo kwakuhlotshaniswa nezinkinga ezimbalwa ezihlobene nokuxilongwa kwabo ().

Ucwaningo oluningi luye lwathola nokuthi ukudla amantongomane njalo, kufaka phakathi amakinati, kusiza ekugcineni amazinga kashukela egazini ngemuva kokudla ().

Ama-apula ane-peanut butter kuyisinqumo esihle kakhulu sokudla okulula kokulawula ushukela wegazi.

Usekela ukugaya

Kokubili ama-apula nebhotela lamantongomane kunikela nge-fiber eningi, esiza ukugcina umgudu wakho wokugaya ukudla usebenza kahle.

I-Fiber isiza ngokuhamba kwamathumbu futhi isekela ukukhula kwamagciwane enempilo emathunjini (,).

Ngaphezu kwalokho, ukudla i-fiber okwanele kungasiza ekuvikeleni nasekwelapheni ukuphazamiseka okuthile kokugaya ukudla, njengomdlavuza wekolon kanye ne-acid reflux (,).

Inempilo-yenhliziyo

Ucwaningo luphakamisa ukuthi ukudla okuphezulu kwezithelo namantongomane, njengama-apula nebhotela lamantongomane, kuhlotshaniswa nengozi encishisiwe yokuthola isifo senhliziyo (,).

Eqinisweni, izithelo namantongomane kungadlala indima ekwelapheni izinto ezithile eziyingozi zesifo senhliziyo, ezifana nomfutho wegazi ophezulu nokuvuvukala (,).

Ngokwengeziwe, lokhu kudla kokubili kunikeza inani elikhulu le-fiber, elingakusiza ukuthi ugcine amazinga e-cholesterol enempilo ().

Kungakusiza wehlise isisindo

Ucwaningo lukhombisa izithelo namantongomane ngalinye linemiphumela yalo yokulwa nokukhuluphala, okwenza ama-apula nebhotela lamantongomane kube yindlela enhle yokudla okulula kulabo abazama ukukhipha amakhilogremu ambalwa (,).

Izakhi ezahlukahlukene zokudla okunomsoco wezithelo namantongomane, njenge-fiber ne-protein, zidlala indima ekwandiseni imizwa yokugcwala futhi kungaholela ekwehlisweni kokudla okuphelele kwekhalori.

Ngakho-ke, ukuswayipha izinketho zokudla okuncane okunomsoco omncane kwama-apula nebhotela le-peanut kungaba yindlela eyodwa enhle yokukusiza ukuthi ufinyelele imigomo yakho yokwehlisa isisindo ngenkathi uzizwa ugcwele futhi wanelisekile.

Ama-apula nebhotela lamantongomane angayisekela impilo ngezindlela ezahlukahlukene. Zingasiza ukunciphisa ukuvuvukala namazinga kashukela egazini, ukusekela inhliziyo nenhliziyo yokugaya ukudla, futhi kukhuthaze isisindo esinempilo.

Kufanele udle kangakanani?

Ubuningi bebhotela lamantongomane nama-apula okufanele uwadle kuncike ngokuphelele ezidingweni zomzimba ezihlukile zomsoco kanye nekhalori.

Yize le combo iyindlela yokudla okulula kakhulu, kubalulekile ukugcina ibhalansi ngokudla izinhlobo ezahlukahlukene zokudla kusuka eqenjini ngalinye lokudla.

Into enhle kakhulu ingenza umonakalo omkhulu kunokuhle. Lokhu kuyiqiniso ikakhulukazi uma kukubangela ukuthi udle ngaphezu kwezidingo zakho zekhalori. Kuyinkinga futhi uma ungadli okunye ukudla ukuze unikeze izakhamzimba ezishoda ngama-apula kanye namantongomane.

Kunikezwa izincomo

Ukuphakelwa okukodwa kukabhotela wamantongomane ngokujwayelekile kungama-2 wezipuni (ama-gramu angama-32), ngenkathi ukukhishwa kwe-apula kucishe kuhumushe ku-aphula elilodwa elincane noma eliphakathi nendawo (150-180 amagremu).

Ngokubambisana, lokhu kudla kunikela ngama-calories angama-283, ama-8 amagremu wamaprotheni, ama-gramu ayi-16 amafutha, no-7 amagremu we-fiber (,).

Kubantu abaningi, ukukhonzwa ngakunye kwendawo enhle ukuqala. Kuwukudla okulula kwasemini ukuvimba indlala engangena phakathi kwesidlo sasemini nesasebusuku.

Uma usebenza kakhulu noma uzizwa ngathi udinga okuthile okuthe xaxa kancane, ungangeza kalula ingxenye noma uyiguqule ibe yisidlo esigcwele ngokuyihlanganisa nesitsha se-veggie-grain noma isaladi yokungena.

Mane ukhumbule futhi unake ukulamba nokugcwala komzimba wakho ukuze ungakweqisi ungahlosile.

Inani lama-apula nebhotela lamantongomane okufanele ulidle kuya ngezidingo zomzimba wakho ezihlukile zokudla okunempilo. Vele uqiniseke ukuthi awudluli amakhalori noma ukhohlwa ukufaka okunye ukudla okuhlukahlukene ekudleni kwakho, futhi.

Okubalulekile

I-apula ne-peanut butter combo iyi-snack yakudala emnandi futhi enomsoco.

Kokubili ama-apula namakinati kulayishwa izakhamzimba ezithuthukisa impilo yakho ngezindlela ezahlukahlukene, kufaka phakathi ukunciphisa ukuvuvukala, ukukhuthaza impilo yenhliziyo, nokulawula amazinga kashukela egazini.

Inani lalesi sidlo okufanele usidle lincike ezidingweni zakho zokudla okunempilo. Kungcono uma ufakwa ekudleni okulinganiselayo nokunempilo okuqukethe izinhlobo eziningi zezithelo, imifino, okusanhlamvu okuphelele, amantongomane, imidumba, namaprotheni anciphile.