PB Diet Tips bakeng sa ho Thusa Slim Down
Na u ja lijana tsa pere? Haeba u leka ho theola 'mele, u ka' na ua ba le mahlohonolo. Litsebi tse ling le bafuputsi ba khothalletsa hore ho be le boima ba 'mele ea li-peanut. Empa haeba u batla lijo tsa hao tsa peanut hore li atlehe, u lokela ho latela melao e seng mekae e bohlale.
Butter Peanut le Weight Loss
Ha li- butterfly li na le melemo ea bophelo bo botle , dieters e mengata e qoba ho ja lijo tse tloaelehileng tse jalang ka lebaka la lik'hilojule le mafura, hammoho le li-sweeteners tse kenyelletsoeng lihlahisoa tse ling.
Ke ka lebaka leo e sa kenyelletsoeng mefuteng e sa tšoaneng ea tahlehelo ea boima ba 'mele. Botoro ea lero la tlhaho ka tloaelo e na le lik'hilojule tse 190 tse kopaneng, tse nang le lik'hilojule tse 144 ho tloha mafura.
Leha ho le joalo, lipatlisiso li bontšitse hore ho noa boea ba linate e ka ba tsela e atlehang ea ho laola tlala ntle le boima ba 'mele. Ke hobane'ng ha e sebetsa? Hobane 'mala oa peanut o fana ka maikutlo a satiety kapa botlalo. Ho feta moo, phuputso e fumanoe hore basali ba neng ba kenyelletsa linate tse ngata lijong tsa bona ho fumanoe ba se na monyetla oa hore ba be boima ka nako ea lilemo tse robeli.
Ha o leka ho theola 'mele, ho shebella mafura a hau ke habohlokoa. Empa ho itšoara ka pere ea peanut ka lijo tsa hau ho ka thibela takatso ea lijo le ho thibela ho ja haholo. Hona ho etsahala'ng ha u khaotsa ho ja haholo? U theoha boima ba 'mele!
Lijo tsa Peanut Butter Diet
Phuputso ea Univesithing ea Purdue e bontšitse hore bafo ba neng ba qhibiliha ka linate le linate tsa peanut ba ile ba khona ho lokisa lijo tsa bona e le hore ba se ke ba theola boima ha ba ja lijo tsena tse phahameng tsa k'halori.
Thuto e fana ka tšepo ho dieters ea ratang linate 'me ha a batle ho li thibela lijong tsa tsona.
Bafuputsi ba fumane hore linate le linate tsa peanut li ile tsa etsa hore motho a khotsofale le ho ikutloa a phethehile ka lihora tse 'maloa ka mor'a hore a je. Ho bapisa, ha barupeluoa ba ja lijo tse ling tse hlaselang joaloka raese ea raese, tlala e khutla ka hare ho halofo ea hora.
Phuputso e boetse e tšehetsa liphuputso tse telele tsa nako e telele le tse khutšoanyane tse bontšang hore ho sebelisoa ha mekhoa ea kamehla ha ho khothalletse ho fumana boima ba 'mele.
Mafura a Phetseng Hantle a Pelo e Molemo
Lipatlisiso tse entsoeng ka morero le lipatlisiso tse ling li boetse li re u ka rua molemo liphetohong tse ntle tsa mofuta oa mafura ao u o jang ha u ja linate le pere ea perekisi ka tekanyo e nepahetseng. Barupeluoa ba ithutoang ba ntseng ba ja bohobe ba linate ba fokotsa mafura a bona a mafura le ho eketsa lijo tsa monarchsaturated le polyunsaturated . Mafura a monounsaturated a hlahisa li-cholesterol tse "ntle" ntle le ho phahamisa k'holeseterole ea mali. Lebaka lena le tse ling li ka 'na tsa e-ba hore na ke hobane'ng ha ho sebelisoa linate ho amana le kotsi e tlaase ea lefu la metabolism le lefu la pelo.
Kamoo u ka jang makotong le Butter ea Peanut Lijong tsa hau
U ka eketsa botoro ea peanut joang ha u ja 'me u ntse u boloka bofokoli ba k'halori bo hlokahalang bakeng sa tahlehelo ea boima ba' mele ? Ntho ea bohlokoa ke ho ja biri ea lero la phoan. Ho sebelisoa ha pere ea peanut e le 'ngoe feela ke lisepisi tse peli tsa tablespoons. U ka ja bohobe ba lero la phoanate ka mosebeletsi o le mong oa bohobe ba lijo-thollo kapa ka litholoana kapa meroho. Peanut Institute e bile e fana ka tlhahiso ea hore u ka fafatsa likhahantsoane tse chesitsoeng holim'a salate ea hau ho e-na le croutons.
Mona ho na le tse ling tsa lijo-thollo tse nang le botsoalle:
- Fula lilae tsa apole ka peanut butter.
- Abela banana baneng ba khaola ka halofo ka bolelele.
- E-ba le tšepe ea linate tse omisitsoeng tse omisitsoeng, tse fokotsoang ka letsoai e le bohobe.
- Jala peanut butter lifateng tsa celery.
- Etsa hore tsela ea hau e kopane le litholoana tse omisitsoeng le linate tse halikiloeng.
- Etsa bohobe bohle ba lijo-thollo tsa lijo tsa motšehare.
- Leka toast kapa pere ea Senyesemane nakong ea lijo tsa hoseng.
- Abela batho ba fokolang li-peanut butter-ba nang le letsoai la letsoai kapa ba senyang koro.
- Leka botoro ba lero la thollo ka tortilla kapa tortilla chips.
- Abela raese ea lero la phofo holim'a raese kapa li-coke tsa popcorn.
- Kopanya linate ka li-microwave popcorn.
- Sebelisa phofo ea lero la peanut (PBFit e etsa mefuta e sa tšoaneng ea lijo tse tloaelehileng le tsa chokolete) ho fumana tatso le liprotheine tse fanoang ke mekhako ntle le lik'halori.
Ho tlosa Mafura a Eketsehileng le Tsoekere le Butter ea Motsoako oa Peō
Tsela e 'ngoe ke ho felisa mafura le tsoekere e ekelitsoeng ka ho reka kapa ho etsa libate tse nang le lero la peanut tse sa silafatsoang. Sheba karolong e kholo ea lijo ea marakeng oa hau bakeng sa linate le grinder tse fumanehang ho boloka peanut butter hantle ka lebenkeleng. Joale u ka fetola tatso lapeng, u eketsa letsoai kapa monate ha o lakatsa. U tla fumana hore tlhaho ea lero la peanut e kopanya hantle ho smoothies mme e sebetsa hantle ka ho pata.
Lentsoe le Tsoang ho
Ho na le litsela tse ngata tsa ho ja bohobe ba peanut bakeng sa boima ba 'mele. Hopola feela ho laola boholo ba likarolo tsa hau e le hore u ka thabela likhahantsoane 'me u boloke lijo tsa hau ka tsela.
> Mehloli:
> Bes-Rastrollo M, Wedick NM, Martinez-Gonzalez MA, Li TY, Sampson L, Hu FB. Ho itšetlehile ka ho noa linate, ho fetola boima ba nako e telele, le bothata ba botenya ho basali. American Journal of Clinic Nutrition . 2009; 89 (6): 1913-1919. doi: 10.3945 / ajcn.2008.27276.
> Flores-Mateo G, Rojas-Rueda D, Boroa J, Ros E, Salas-Salvado J. Nut e etsoang le ho ba le bothata: ho hlahloba liteko tsa lits'oaelo. American Journal of Clinic Nutrition . 2013; 97 (6): 1346-1355. doi: 10.3945 / ajcn.111.031484.
> Luo C, Zhang Y, Ding Y, et al. Tšebeliso ea motsoako le kotsi ea lefu la tsoekere ea mofuta oa 2, lefu la pelo, le tsohle-sesosa sa ho bolaoa: tlhahlobo e hlophisitsoeng le ho hlahloba litlhahlobo. American Journal of Clinic Nutrition . 2014; 100 (1): 256-269. doi: 10.3945 / ajcn.113.076109.
> Mattes RD, Kris-Etherton PM, Foster GD. Tšusumetso ea Lijoana le Lifate tsa Meroa Boima ba 'Mele le Bophelo bo Botle ba Boima ba' Mele ho Batho ba baholo. American Journal of Clinic Nutrition. 2008; 138 (9); 17415-17455.
> Tan SY, Dhillon J, Mattes RD. Ho hlahloba liphello tsa linate tsa takatso ea lijo, ho ja lijo, metabolism le boima ba 'mele. American Journal of Clinic Nutrition . 2014; 100 (Supplement_1). doi: 10.3945 / ajcn.113.071456.