Sabalalisa Uthando

-Delile

• Ibhotela le-Cashew
• Ubhontshisi We-Sunflower Seed
• Ibhotela likaHazelnut
• Ibhotela Kakhukhunathi
• Ithanga Imbewu Butter
• Ibhotela leWalnut
• Ibhotela leSoynut
• I-DIY Nut Butter
• Buyekeza kwe-

Kukhawulwe isikhathi eside kokukhethwa kukho okumbili-okunoshukela noma okomuncu kwamantongomane (kanye nalawo angezwani nomdumba) amemeze ngenjabulo lapho ibhotela le-alimondi lifika kwezentengiso, linika wonke umuntu into entsha angayihlanganisa ne-jelly yabo.

Kepha uma inhlansi yakho ye-AB inciphile (njengoba kwenzeka kubo bonke ubudlelwano), kunezinto eziningi ongakhetha kuzo ezitolo namuhla ezinikeza ukunambitheka okuhlukile namaphrofayli okunomsoco-nezindlela ezingapheli zokuzisebenzisa kumaresiphu. Nikeza lokhu kudonsa okulingayo. Zinhle kakhulu, kuzofanele ulwe ukuze uzigcine ungazidli ziqonde ngqo embizeni.

Ibhotela le-Cashew

Ngokunambitheka kokuzitika, kwe-buttery, ibhotela le-cashew ngeke lidumaze. Futhi icebile ngohlobo lwamafutha owafunayo ekudleni kwakho: monounsaturated. Ucwaningo luphakamisa ukuthi ukushintsha ukudla okunamafutha agcwele kakhulu kwalawo aqukethe amafutha e-monounsaturated kungathuthukisa izinombolo ze-cholesterol, okwenza lokhu kusakazeka kungabi lula kakhulu.

Izame: Ixnay ukhilimu osindayo kumasobho anoshukela nososo kashokolethi onjenge-ganache, bese ugoqoza ukhilimu we-cashew esikhundleni salokho. Mane ubeke ibhotela le-cashew ku-blender enamanzi anele ukulimboza bese ulihlanganisa uze ubushelelezi obukhulu.

Sithanda: Iphinde futhi i-Organic Cashew Butter (onceagainnutbutter.com)

Ubhontshisi We-Sunflower Seed

Ngokufana nokuthungwa nokunambitheka kukabhotela wamantongomane, ibhotela le-sunflower liyanda kakhulu ezikoleni lapho i-PB ihlolwa khona. Kodwa akudingekile ukuba ube yingane ukuze ujabulele ama-omega fatty acids ayo abalulekile kanye ne-magnesium, imineral ebonisa isithembiso ekulweni nomdlavuza wekoloni, uhlobo oluyingozi kakhulu lwalesi sifo.

Izame: Ukuze uthole i-hummus entsha, hlanganisa ibhotela le-1/2 lendebe ye-sunflower, i-1 (14-ounce) ingaba ama-chickpeas, i-1/3 indebe yamafutha omnqumo ayintombi, ama-clove amabili we-garlic, ijusi le-1 lemon, ne-1 ithisipuni ikhumini ekudleni iprosesa. Sebenzisa njenge-sandwich ukusabalala noma ukucwilisa ama-crudités.

Sithanda: I-SunButter Organic Unsweetened Seed Spread (sunbutter.com)

Ibhotela likaHazelnut

Uma ingamboziwe ngamafutha esundu angathandeki, ushokoledi, kanye noshukela omningi ngokusebenza njengama-Oreos amane nohhafu, uyakwazi ukubona-futhi ube umlutha wamanothi acebile, abhemayo webhotela le-hazelnut. Awusoze waqagela ukuthi ubuye uthole umuthi wezakhamzimba okubandakanya i-vitamin E nethusi, okubalulekile ekuthini imetabolism efanelekile yensimbi, impilo yezitho zomzimba, kanye ne-collagen synthesis (funda: Kuyadingeka empilweni yethambo nesikhumba.)

Izame: Sakaza ibhotela le-hazelnut ezincekeni ze-apula, ucezu woshokholethi omnyama, noma abaqhekeki bezinhlamvu ezigcwele. Noma yenza i-jazz yakho yokugqoka isaladi elandelayo ngokuhlanganisa ndawonye isipuni esingu-1 ibhotela le-hazelnut, izipuni ezimbili ze-cider uviniga, uju we-isipuni esingu-1, i-clove egayiwe engu-1, isipuni esingu-1 se-orange zest, 1/4 ithisipuni kasawoti wasolwandle, ne-1/4 indebe yamafutha omnqumo.

Sithanda: I-EdenNuts Hazelnut Butter (almondie.com)

Ibhotela Kakhukhunathi

Iholidi elishisayo lomlomo wakho, ibhotela likakhukhunathi lenziwa ngokufaka i-pureeing high-fiber inyama kakhukhunathi ibe yi-buttery consistency, ngokungafani namafutha kakhukhunathi, akhiqizwa ngokucindezela amafutha enyameni. Noma kunjalo ukugwema ukhukhunathi ngoba ucabanga ukuthi amazinga aphezulu amafutha agcwele ayesabeka enhliziyweni yakho? Ucwaningo lwakamuva lubuza le nkolelo osekunesikhathi eside, ngakho-ke ungayeka ukucabanga ngalokhu kudla okonakele njengoSathane.

Izame: Kuyisengezo sokubulala kuma-smoothies, okusanhlamvu okuphekwe okufana ne-oatmeal, ubhatata othosiwe nama-muffin esiNgisi athosiwe.

Sithanda: I-Nutiva Organic Coconut Manna (nutiva.com)

Ithanga Imbewu Butter

Ukugaya ama-jack-o-lantern castoffs kukhiqiza ukusabalala kwe-emerald okusakazwa umhlaba okuyi-chockablock nge-magnesium, i-vitamin K ne-phosphorus. Njenge-calcium ne-vitamin D, i-phosphorus ibalulekile ukuze kugcinwe amathambo namazinyo aqinile, futhi ihileleke ekusetshenzisweni kwamandla. Ngaphezu kwalokho, ama-phytosterol embewini yamathanga angavimbela ukumuncwa kwe-cholesterol emathunjini, ngaleyo ndlela kwehlise isilinganiso sakho se-cholesterol.

Izame: Yenza isidlo esisheshayo, esinomsoco ngokugcoba ibhotela lembewu yethanga kwi-tortilla encane egcwele okusanhlamvu bese uphonsa nge-apula elisikiwe nama-apricot omisiwe aqoshiwe.

Sithanda: Ngokwemvelo iNutty Organic Pepita Sun Seed Butter (naturalnutty.com)

Ibhotela leWalnut

Lalela ama-vegetarian and vegans: Ibhotela le-Walnut line-omega-3 fatty acids-ikakhulukazi i-alpha-linolenic acid-kunamanye ama-nut butters. I-ALA ingahle inciphise ubungozi besifo sikashukela sohlobo 2, ngokusho kocwaningo lwakamuva, kanti ngenkathi isizathu esiqondile salokhu kuxhumana kungakaziwa, ungavumeli lokho kukuvimbe ekuthatheni isampula yomunyu oshisayo wale bhotela.

Izame: Kwiprosesa yokudla, hlanganisa i-1/3 inkomishi ibhotela le-walnut, i-1/2 inkomishi yamakhiwane omisiwe, izipuni ezimbili ze-maple isiraphu, 1 ithisipuni i-vanilla ekhishwe, kanye ne-1/4 ithisipuni ama-clove emhlabathini. Zigoqa ube ngamabhola bese uzipholela okungenani ihora. Gcina isiqandisi ukuze uthole ukudla okulula.

Sithanda: I-Artisana Organic Raw Walnut Butter (artisanafoods.com)

Ibhotela leSoynut

Enye indlela enhle yalabo abangezwani namantongomane, ibhotela le-soynut likhothozwa kubhontshisi wesoya omisiwe, amantongomane, ngakho-ke liphuma phezu kwalolu hlu lwamaprotheni aqeda indlala. Ezinye izinzuzo zifaka phakathi i-magnesium, i-phosphorus, i-vitamin K, ne-folate, i-vitamin B exhunyaniswe nengozi ephansi yokuba nomfutho wegazi ophezulu.

Izame: Hlanganisa unodoli webhotela le-soynut ne-1/2 inkomishi ubisi lwe-alimondi ngalunye ne-yogurt yamaGrikhi, ubhanana ofriziwe, bese ufafaza isinamoni nge-smoothie e-creamy. Futhi ukuze uthole ukulunywa okunelisayo ntambama, cwilisa izinti zesilimo esidliwayo esinamagatsha anamanzi kuwo.

Sithanda: I-I.M. I-Healthy Unsweetened Creamy SoyNut Butter (soynutbutter.com)

I-DIY Nut Butter

Konke okudingekayo ukwenza ibhotela elenziwe ekhaya ukucindezela inkinobho-nokubekezela, njengoba amanye amantongomane ethatha isikhathi eside ukucubungula kunamanye. Ukuze uthole ukunambitheka okujulile, gosa amantongomane kuhhavini lama-350 degree cishe imizuzu eyi-10, bese upholile ekamelweni lokushisa ngaphambi kokuhlangana. (Uma usebenzisa ama-hazelnuts, kuyatuseka ukuthi ukhuhle izikhumba zawo ngemva kokugazinga.) Unganamathela ku-Jane ongenalutho, noma uzame izengezo ezifana nempushana kakhokho, imbewu yefilakisi egayiwe, uju, isinamoni, i-orange zest, noma impushana kachili ye-chipotle. . Thatha izinto ziye ezingeni elilandelayo ngokuhlanganisa amantongomane ahlukene, njengama-alimondi nama-pecans.

Izithako:

2 izinkomishi amantongomane

1 isipuni samafutha (sithanda ukhukhunathi)

Imikhombandlela: Beka izithako kwiprosesa yokudla bese uhlangana phezulu kuze kube ukhilimu, usule izinhlangothi zesitsha amahlandla ambalwa. Amantongomane azodlula ezigabeni ezintathu: eyokuqala iqoshwe, bese iqumbile, futhi ekugcineni ibushelelezi. Uma ingxube ingakhilimu ngokwanele, engeza amafutha amancane. Gcina esiqandisini isikhathi esingangenyanga.

Buyekeza kwe-