Konke Okudingayo (Nokufunayo) Ukukwazi Nge-Nut Butter

-Delile

• Nutter Nutrition
• Ungayidla Kanjani Ibhotela Yamantongomane
• Izinhlobo ze-Butter Nut
• Ibhitela lamantongomane
• Ibhotela le-almond
• Ibhotela le-Cashew
• Ubhontshisi We-Sunflower Seed
• Tahini
• Amanye ama-Nut Butters
• Buyekeza kwe-

Ah, ibhotela le-nut-ukuthi sikuthanda kanjani. Ibhotela lamantongomane lonke laseMelika linezithombe ezingaphezu kwama-4.6 wezigidi ezifakwe ku-Instagram, mhlawumbe kube ngesinye sezidlo zakho zasemini selokhu umdala ngokwanele ukuba ungahamba, futhi uke wabhala nezingoma ezimbalwa ze-rap ngazo. Ngo-2017, imakethe yomhlaba wonke yebhotela lamantongomane yayibiza amaRandi ayizigidi eziyizinkulungwane ezingu-3, ​​futhi ngokwesilinganiso, abantu baseMelika badla ngaphezu kwamakhilogremu angu-6 wemikhiqizo yamantongomane ngonyaka, cishe ingxenye yaleyo fomu yebhotela lamantongomane, ngokusho kwe-American Peanut Council.

Amathuba ukuthi, kungenzeka ukuthi okungenani unezimbiza ezimbalwa zazo ezigqitshwe ebhentshini lakho futhi ungene kuzo ngesipuni kuphela ngezikhathi ezithile, noma ngaso sonke isikhathi (akunasigwebo lapha!). (Uzophinde u-LOL phezu kwazo zonke lezi zinto imilutha ye-nut butter kuphela ezoqonda.)

Kodwa ingabe ibhotela lamantongomane linempilo ngempela kuwe? Futhi kukhona ibhotela lendlovukazi yokubusa bonke? Lapha, umhlahlandlela wakho ohlanganisa konke webhotela lamantongomane ngazo zonke izinhlobo zawo.

Nutter Nutrition

Umbuzo awunjalo ngani kufanele udle ibhotela lamantongomane, kepha Kungani kungenjalo? Njengamantongomane enziwe ngawo, "ama-nut butters ayimithombo emihle ye-fiber, micronutrients, anti-inflammatory fatty acids, omega-3 fatty acids, kanye namaprotheni, futhi akhilimu amnandi, amnandi, futhi enza izinto eziningi ngokulungiselela ukudla nokudla okulula, "kusho uMonica Auslander Moreno, MS, RD, LDN, umeluleki wezokudla ku-RSP Nutrition.

Izipuni ezi-2, ukunikezwa kwebhotela lamantongomane okunomsoco okunomsoco ngokuvamile kunama-calories angu-190, amagremu angu-6 wamaprotheni, namagremu angu-14 kuya kwangu-16 wamafutha, nama-carbohydrate asukela ku-0 kuya ku-8 amagremu, kuye ngokuthi ungakanani ushukela ongeziwe, kusho uKerry. UClifford, MS, RDN, LDN Yize okuqukethwe okunamafutha kungabonakala kuphakeme, "izindaba ezimnandi ukuthi amafutha ikakhulukazi ngama-poly- ne-monounsaturated fat, asiza ekufuneni izakhamzimba, ukukugcina ugcwele, ukuphatha ushukela wegazi, nokwandisa ukusutha ekudleni," kusho uClifford, inika ama-nut butters "isilinganiso se-superstar" uma kukhulunywa ngamamaki okudla ezempilo.

Inkinga enkulu ongangena kuyo ngebhotela yamantongomane ukuyidla ngokweqile. Kulula ukudla okungaphezu kwezipuni ezimbili ezisetshenziswayo ngaphandle kokuqaphela ngaphandle kokuthi ukala ngokucophelela ukudla ngakunye (futhi ubani onesikhathi salokho?). Amaphakethe we-single-service enza kube lula ukunamathela kunani elinconyiwe, kepha umbono omuhle wokugcina engqondweni ngosayizi owodwa wokuphaka yibhola le-ping-pong, kusho uKristen Gradney, RD, okhulumela i-Academy of Nutrition and Dietetics. (Yidla ibhotela eliningi kakhulu, futhi cishe uzodlula inani elinconyiwe lamafutha ngosuku.)

Ungayidla Kanjani Ibhotela Yamantongomane

Ibhotela le-nut lingasetshenziswa nganoma iyiphi indlela ofuna ukuyisebenzisa. Kepha ngaphesheya kwe-PB & J yakudala, ukusabalala kwenza okunezela okumangazayo ku-oatmeal (kufaka phakathi ama-oats asebusuku), ama-smoothies, ama-pancake, ubhontshisi waseFrance, amabhola okudla, ama-dessert ... uhlu luyaqhubeka nokuqhubeka. Futhi, vele, kuhle kakhulu ukunambitheka kwe-flavour efanelekile ekudleni okufana nobhanana, ama-apula, noshokoledi. (Uke wazama ukucwilisa isipuni se-PB esikhwameni sikashokoledi chips? Kwenze-manje.)

Ukusabalala okuhlukahlukene kungathatha amanothi amahle: Zama ukuhambisa inkukhu ngokuxuba ibhotela le-nut, ubisi lukakhukhunathi, ne-yogurt yamaGrikhi. Hlanganisa nerayisi uviniga ne-sriracha ukuze ugqoke isaladi ngokushesha. Noma uyihlanganise ne-soy ne-hoisin sauce nokuthinta ushukela onsundu ukuphonsa nge-pasta eshisayo.

Iziphakamiso zokudala ezengeziwe zokusebenzisa ibhotela lamantongomane? I-National Peanut Board incoma ukubeka okuncane ezansi kukakhilimu we-ayisikhilimu (kuyindlela enhle yokuvikela ama-drips!), Ukuyisakaza kuburger (ungangqongqozi uze uzame), noma ukuyisebenzisa njengebhotela esikhundleni sokupheka. Bathi ungayisebenzisa ngisho njengendlela yokususa ushingamu onamathele kukhaphethi wakho, ezingutsheni noma ifenisha. Vele uyendlale phezu kwesinhla, yeka ihlale umzuzu, bese uyayisula. (PS Bheka ukusetshenziswa okungajwayelekile kwebhotela likakinati.)

Izinhlobo ze-Butter Nut

Ake siqale ngezisekelo. Ngisho nento elula njengebhotela lamantongomane iza ngezindlela eziningi.

Ibhitela lamantongomane

Abantu abaningi bakhule bedla kusetshenzwe izinhlobo zezentengiselwano zebhotela lamantongomane, nemindeni ebonisa ukwethembeka okwedlulele kumabhrendi afana ne-Jif, i-Skippy, noma i-Peter Pan. (Khumbula ukuhweba okushisayo, "Ama-Choosy omama bakhetha i-Jif"?) Ngokomthetho, ukuze ubhekwe "njengebhotela lamantongomane," umkhiqizo kufanele ube ngamakinati angamaphesenti angama-90, ngokusho kwe-FDA. Izinhlobo ezicutshunguliwe ezaziwa ngokuthungwa kwazo okunokhilimu, izimfanelo ezinhle kakhulu zokuncibilika, kanye nokufaneleka kokubhaka-imvamisa ziqukethe ushukela (cishe amagremu angu-4 ngokuphakwa ngakunye), kanye nama-molasses angaphansi kwamaphesenti amabili, ubhontshisi wesoya oyi-hydrogenated ngokugcwele namafutha e-rapeseed, i-mono ne-diglycerides. , kanye nosawoti. Nakuba lokho kungase kuzwakale kungenangqondo ukufunda ngokuzwakalayo, kunezinto ezimbi kakhulu. "[Ibhotela le-peanut elicutshunguliwe] alikubi ngempela; kuya ngokuthi ukuphi ohambweni lwakho lokudla. Bazoba ne-sodium noshukela ngaphezu kwenguqulo yemvelo, kodwa inqobo nje uma ukwenza kulingane, lokho kulungile," kusho. Gradney. "Uma udla i-Jif namuhla, khona-ke mhlawumbe ungazama enye yezinguqulo ezingenasawoti, ezingenashukela ngolunye usuku." Futhi lowo mmugqa wethegi wawunephuzu: Izinhlobonhlobo ezinjengeJif zingaba umthombo omuhle wamaprotheni ezingane nazo ezizokujabulela ukudla, kusho uGradney.

Olunye uhlobo lwebhotela lamantongomane ebelikhula ngokushesha eminyakeni yamuva nje ibhotela lamantongomane lemvelo noma elisha. Kusukela ngo-1919, uphawu lwe-Adams lwaluphakathi kwabokuqala ukukhiqiza ibhotela lamantongomane elenziwe ngamakinati nosawoti nje. Kepha eminye imikhiqizo eminingi isivele yajoyina imakethe, njengeSmucker noJustin's. Ibhotela le-peanut yemvelo linokuthambekela kokuhlukanisa, ngakho-ke kufanele uvuselele. Nakuba ungakwenzi unayo ukuwagcina esiqandisini, kungasiza ukubambezela inqubo yokuhlukanisa-yize kuxhomeke kulokho okuthandayo. Izitolo eziningi zokudla, njenge-Whole Foods, zinikeza isiteshi lapho ungagaya khona ibhotela lakho lamantongomane esitsheni.

Ibhotela lamantongomane elehlisiwe yethulwa nguJif ngeminyaka yawo-1990s ngesikhathi ukudla okunamafutha aphansi kwakusemfashinini. Nakuba okuqukethwe kwamafutha kulokhu kusabalala kwehle kusuka ku-16 amagremu kuya ku-12 amagremu ngokukhonza ngakunye, empeleni kungamaphesenti angu-60 kuphela amantongomane, okwenza "ukusabalala kwebhotela lamantongomane" kunebhotela lamantongomane langempela, ngezindinganiso ze-FDA. Ukunxephezela ukunambitheka- kanye nokuthungwa okuhlakaniphile kumafutha angekho, imikhiqizo yengeza ezinye izithako, njengoshukela namakhemikhali, empeleni aphinda kabili inani lamacarbohydrate ngokuphakwa ngakunye. Izazi eziningi zokudla namuhla azikuncomi. "Kungani uyiphinga into enhle kangaka?" Kubuza uMoreno. "Manje siyazi ukuthi ukunciphisa amafutha ekudleni akuwona umqondo ohlakaniphile wezempilo (ngaphandle uma usanda kuhlinzwa i-gallbladder noma i-gastroenteritis) -ikakhulukazi enempilo, amafutha asekelwe ngamantongomane."

Eminyakeni embalwa edlule kubonakale ukuphakama kolunye uhlobo lwebhotela lamantongomane: ibhotela lamantongomane oluyimpuphu. Yenziwe ngamakinati athosiwe acindezelwe ukukhipha uwoyela omningi, bese ugaywa ube impuphu ecolekileyo.Imikhiqizo efana ne-PB2 noma i-PBfit iqukethe cishe amagremu ama-2 wamafutha, ama-gramu ayi-6 kuya kwayi-8 wamaprotheni, nama-gramu ama-2 we-fiber nge-2-isipuni esikhonzayo, okwenza kube yinto enhle kakhulu ezintweni ezinjenge-smoothies ne-oatmeal uma ufuna ukunambitheka kwebhotela ngaphandle kwawo wonke amanoni nama-calories. Ungayisebenzisa ngokwakho, futhi, ixutshwe namanzi amancane noma ubisi, yize kungeke kukhanye ukuthungwa kwebhotela langempela lamantongomane-futhi kungashesha ukujika uma ufaka uketshezi oluningi. (Bheka: Kungani Kufanele Uthenge Ibhotela Yamantongomane Eyimpuphu)

Imakethe yebhotela lamantongomane kulindeleke ukuthi ikhule ngezinga lokukhula ngonyaka elihlanganisiwe elingamaphesenti ayi-13 onyakeni ka-2021, ngokusho kwenkampani yocwaningo iTechnavio. Kanjalo, amabhrendi ayaqhubeka nokusungula ngemikhiqizo emisha ukuze ahlangabezane nesidingo. Isibonelo, i-Wild Friends yethule iqoqo le-peanut nebhotela le-alimondi nge-collagen eyengeziwe, futhi i-RXBAR yenza ibhotela lamantongomane akhonza kanye ngamagremu angu-9 weprotheni ngephakethe ngalinye, ngenxa yokwengezwa komhlophe kweqanda. (Bheka: Ukusabalala Kwamaphrotheni Yindlela Yesimanje Yokudla Okunempilo)

Ibhotela le-almond

Yenziwe ngama-alimondi asemhlabathini, ibhotela le-alimondi linamafutha aphakeme kancane kunebhotela lamantongomane, afinyelela kuma-gramu ayi-18 amafutha ngesipuni esingu-2 esikhonzayo. Nokho, futhi inomsoco futhi inesilinganiso esinempilo sikavithamini E. "Ngamantongomane, ama-alimondi anokuqukethwe okuphezulu kwe-antioxidant [kunamantongomane], ngakho azoba nomsoco," kusho uGradney. "Kuzoncika ekuthandweni kokunambitheka. Mina ngokwami ​​ngikholelwa ekudleni okusebenzayo, ngakho-ke ngikholelwa ukuthi uma uzodla, khetha ukudla okuzokunika inzuzo enkulu ngokudla okunempilo." Uma ulandela ukudla kwe-keto, okuqukethwe okunamafutha aphezulu kwe-almond kwenza kube ukukhetha okuhle-futhi futhi kune-paleo ne-gluten.

Ibhotela le-Cashew

Ngokwakheka okubushelelezi, okunokhilimu, ibhotela le-cashew liphezulu ngethusi, i-magnesium, ne-phosphorus, kanye nebhotela lamantongomane elingcono kakhulu ongaba nalo ekudleni kwe-keto, ngokusho kwezazi zokudla. I-Justin's yenza ibhotela le-cashew, kodwa ingaba nzima kancane ukuyithola uma iqhathaniswa ne-peanut nebhotela le-alimondi. Kulula ukuzenzela okwakho, kepha-nje mane uthose ama-cashews cishe imizuzu eyi-10 kuhhavini, engeza kwiprosesa yokudla, bese ucubungula cishe imizuzu eyi-10 (engeza isipuni noma amabili kawoyela kakhukhunathi uma kudingeka ukungaguquguquki).

Ubhontshisi We-Sunflower Seed

Ibhotela lembewu kabhekilanga liyindlela enhle kakhulu ye-nut butter, njengoba ngokuvamile iphephile kubantu abangezwani namakinati namantongomane esihlahla (okubili kwezifo eziyisishiyagalombili eziphezulu), kusho uClifford. Inokwakheka okufanayo kanye nevelu yokondleka kwebhotela lamantongomane. I-SunButter iwumkhiqizo ojwayelekile, kepha futhi ungathenga ibhotela le-sunflower kuTrader Joe's.

Tahini

Yenziwe ngembewu yesesame yomhlabathi, i-tahini iyinama elinokuthungwa okufana nebhotela lamantongomane, okunambitheka obushelelezi othosiwe. Okuvame ukusetshenziswa ezitsheni ezinomsoco njenge-hummus ne-baba ghanoush, futhi ithatha indawo enhle ye-peanut noma ibhotela le-alimondi kumaswidi afana nama-brownies. Ngenxa yokuthandwa okwandayo kokudla kwaseMedithera, sekuyatholakala kalula eminyakeni embalwa edlule, nemikhiqizo efana neSoom ivela emashalofini ejwayelekile okudla. Kufanele igcinwe ekamelweni lokushisa futhi ingadinga ukugudluka, njengoba uwoyela ungahlukana nakho konke ukunamathisela.

Amanye ama-Nut Butters

Ngenxa yokuqukethwe kwawo kwamafutha amaningi, cishe noma yiliphi nati lizoqhekeka libe ibhotela uma ulicubungula isikhathi eside ngokwanele. Ibhotela elenziwe ekhaya ongalithola liqhamuka ezindaweni zokudlela nasezitolo zokudlela ezweni lonke lifaka ibhotela le-macadamia (kufika ku-20 gramu wamafutha ngokukhonza), ibhotela le-pecan (ukunotha okunothile, i-grittier texture), ibhotela le-pistachio (cishe libukeka njenge-pesto), ne-walnut ibhotela (umthombo omkhulu we-omega-3s).

Buyekeza kwe-