Ingabe Ukudla Ibhotela Lamantongomane Kungangisiza Nginciphise Isisindo?

-Delile

• Ukubuka konke
• Ibhotela lamantongomane likusiza kanjani ukwehlisa isisindo?
• I-Peanut butter ikugcina ugcwele, isikhathi eside
• I-peanut butter isiza impendulo yakho ye-glycemic
• Ibhotela lamantongomane elihle kakhulu lokwehlisa isisindo
• Ibhotela lamantongomane lemibono yokwehlisa isisindo
• Izinzuzo zebhotela lamantongomane
• Ukudla okudlela endlini

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukubuka konke

Noma ngabe ukhetha izinhlobo ezinokhilimu noma ezi-chunky, ibhotela lamantongomane mhlawumbe akuyona into yokuqala ofinyelela kuyo lapho uzama ukunciphisa umzimba. Yize inamaprotheni amaningi, ibhotela lamantongomane libuye libe nokuqukethwe okunamafutha amaningi, lipakisha cishe ama-calories ayi-100 kuso sonke isipuni.

Kepha ucwaningo luphakamisa ukuthi ukudla ibhotela lamantongomane kungenzeka kungakuyekisi ekunciphiseni isisindo. Eqinisweni, ukukudla kungakusiza nokuthi uchithe amakhilogremu.

Ukudla okubandakanya amazinga aphezulu wamafutha e-monounsaturated, njengalawo atholakala kumantongomane, kungasiza abantu ukunciphisa isisindo futhi kuvimbele isifo senhliziyo nezinye izimo zempilo, ngokusho kocwaningo lweminyaka eminingi lwabesilisa nabesifazane abangaphezu kwe-100,000, abaxhaswe ngemali ngokwengxenye yi-International Tree Nut Council Nutrition Research and Education Foundation.

Okulandele abesifazane abangaphezu kuka-50 000 eminyakeni engaphezu kwengu-8 kuphethe ngokuthi ukudla amantongomane njalo kwehlisa ingozi yokuthola isisindo nokukhuluphala.

Ngenkathi ucwaningo luqhubeka, kuzovela ukuthi kunobufakazi obuqinile be-peanut butter njengethuluzi elisebenzayo lokwehlisa isisindo, lapho lidliwa ngokulinganisela. Qhubeka ufunda ukuthola konke odinga ukukwazi mayelana nokudla ibhotela lamantongomane lokwehlisa isisindo.

Ibhotela lamantongomane likusiza kanjani ukwehlisa isisindo?

I-peanut butter isebenza ukukusiza wehlise isisindo ngezindlela ezimbili: ngokusiza ukulawula ukuthanda ukudla nangokucindezela ushukela wegazi.

I-Peanut butter ikugcina ugcwele, isikhathi eside

Ukudla ukudla okulula okunamafutha amancane noma okungenashukela yisikhuthazo sokuqala kwabaningi bethu abazama ukunciphisa umzimba. Lezo zinhlobo zokudla okulula zingasiza uma uzama ukunciphisa ushukela noma ukusetshenziswa kwekhalori, kepha iqiniso ukuthi awagcwalisi njalo.

Esikhundleni salokho, ukudla amantongomane ezihlahla noma imikhiqizo yamantongomane ngaphambi kokudla isidlo noma njengesinongo kunomthelela ekuzweleni ngokugcwele, kwemibhalo yezokwelapha ekhonjisiwe.

Lo muzwa wokugcwala mhlawumbe ungabanjiswa kumafutha acebile namaprotheni kumantongomane ezihlahla namakinati. Ukuzizwa ugcwele kwaholela ekudleni kancane, futhi kwaholela ekunciphiseni kwesisindo okuphelele, ngokusho lokho

I-peanut butter isiza impendulo yakho ye-glycemic

Ukudla okuthile, ikakhulukazi ukudla okucutshungulwayo nokudla okunesitashi, kubangela ukuphakama kushukela egazini lakho. Ushukela wegazi ongazinzile uxhunyaniswe nokukhuluphala nesifo sikashukela. Kepha ibhotela lamantongomane, yize linobumnandi bemvelo nokuthungwa okumnandi, linenkomba ephansi ye-glycemic.

Ukudla ibhotela lamantongomane kuyindlela yokudla amafutha kanye neprotheyini kanye nefayibha ngaphandle kokuthumela amazinga kashukela egazini lakho emsileni.

Okukodwa okuncane kukhombisile ukuthi ngisho nokudla (izipuni ezimbili) zebhotela lamantongomane ngesidlo kuqinise umphumela we-glycemic wesidlo ebesiphezulu kwenye inkomba ye-glycemic.

Ibhotela lamantongomane elihle kakhulu lokwehlisa isisindo

Uma uthenga ibhotela lamantongomane lokwehlisa isisindo, bheka ilebula. Ezinye izinhlobo zebhotela lamantongomane zinamathani amaningi kashukela owengeziwe, usawoti kanye nezinto zokuvikela ukubulala.

Imikhiqizo yemvelo, ibhotela lamantongomane iyona engcono kakhulu ongayikhetha uma ufuna ukunciphisa isisindo. Funda amalebula okunomsoco ukuze uthole amanani asezingeni eliphansi kakhulu e-sodium nenezelwe ongawathola.

Yazi ukuthi eminye imikhiqizo yebhotela lamantongomane ikhangisa umkhiqizo wayo njenge- “peanut butter spread” esikhundleni sokumane nje ithi “peanut butter,” ebanikeza ilayisense yokwengeza zonke izinhlobo zezinye izithako noshukela.

Ibhotela lamantongomane elihlwabusayo liqukethe i-fiber eningi nefolate, zombili ezibalulekile empilweni yakho. Ngenkathi izinketho zebhotela lamantongomane akhilimu zinganikela ngokuqukethwe kwamaprotheni amaningi, ukukhetha ifayibha ngaphezu kwamaprotheni kungaba nomphumela ofanayo wokugcwalisa ngebhonasi yokukhuthaza ukugaya okuhle.

Thenga ibhotela lamantongomane emvelo online.

Ibhotela lamantongomane lemibono yokwehlisa isisindo

Ungangeza ibhotela lamantongomane ekudleni kwakho ngezindlela eziningi zokudala. Asikho isidingo sokunamathela kwi-PB & J ejwayelekile. Ukhiye wokudla ibhotela lamantongomane lokwehlisa isisindo ukumodareyitha: khomba izisetshenziswa ezimbili noma ezintathu zezipuni ezimbili zebhotela lamantongomane izikhathi ezimbalwa ngesonto.

Uma usebenzisa okungaphezulu kwalokho, ubeka engcupheni yokubala izinzuzo zebhotela lamantongomane ngenani eliphezulu kakhulu lekhalori.

Imibono ye-Recipe efaka amantongomane asetshenziswayo afaka:

• ukungeza izipuni ezimbili zikabhotela wamantongomane ku-smoothie yakho yasekuseni, noma ngabe i-smoothie eluhlaza noma inhlanganisela yamajikijolo
• ukuphonsa amakinati ngamasaladi akho
• ukusabalalisa ibhotela lamantongomane noju ku-toast ephelele-okusanhlamvu esikhundleni sebhotela
• ukudla isobho le-peanut butter yesitayela se-Thai no-anyanisi, u-garlic notamatisi
• ukwenza ibha ye-fro-yo ye-DIY ngesitolo se-yogurt efriziwe efakwe amakinati noma ibhotela lamantongomane
• ukugqugquzela ibhotela lamantongomane akhilimu ku-oatmeal yakho noma ama-oats ebusuku

Izinzuzo zebhotela lamantongomane

Ubhontshisi wamantongomane awunikeli nje ekunciphiseni isisindo. Ukudla amakinati njengengxenye ejwayelekile yokudla kwakho kunezinye izinzuzo, futhi.

• I-Peanut butter ikusiza ukuthi ululame ngemuva kokuzivocavoca. Inamaprotheni amaningi, okudingayo ukukhulisa ukululama uma uhamba kanzima ejimini.
• Amantongomane anganciphisa ingozi yesifo sikashukela. Ngenxa yamanani amakinati aphansi, ukudla amakinati njalo kungasiza ekugcineni ushukela wegazi uzinzile futhi kwehlise ubungozi besifo sikashukela.
• Amantongomane agcwele amavithamini namaminerali. Ithusi, i-folate, amavithamini we-B, nama-manganese kulungile lapho.
• Amantongomane anganciphisa ingozi yesifo senhliziyo nezinye izimbangela eziholela ekufeni. Njengoba kushiwo ngenhla, isifundo esikhulu seminyaka eminingi semikhuba yokudla sathola ukuthi ukusetshenziswa kwamantongomane kwakuhlobene kakhulu nesifo senhliziyo, umdlavuza nezifo zokuphefumula.

Ukudla okudlela endlini

Sisathola okunye mayelana nokuthi ibhotela lamantongomane liwuthinta kanjani umzimba wakho, kodwa esikwaziyo okwamanje kucace bha: Ibhotela lamantongomane lingaba yingxenye yohlelo lokunciphisa isisindo esinempilo.

Khumbula, ngeke ukwazi ukunciphisa umzimba ngokumane udle ibhotela lamantongomane. Ukushisa ama-calories amaningi kunalawo owadlayo ngokudla okunengqondo nokuvivinya umzimba kuyindlela efakazelwe yokwehlisa isisindo.

Kepha ukudla isobho noma lamantongomane ama-peanut izikhathi ezimbalwa ngeviki kungahle kukunikeze isikhuthazo osidingayo sokwenqaba ukudla okunamafutha noma okunoshukela omningi kukhethwe izinketho ezinempilo.