Lik'hilojule tsa Butter ea Peanut le Melemo ea Bophelo ea Eona
Na boea ba pereana bo molemo bakeng sa lijo tsa hau haeba u leka ho fokotsa kapa ho ntlafatsa bophelo ba hau? Haeba u bala keletso ea litsebi tse ling tsa phepo kapa litlhaloso tsa li-tabloids tse itseng, u ka 'na ua lumela hore pere ea peanut e na le matla a boselamose bakeng sa ho itlhatsoa ka letheka le ho thibela litakatso tsa hau. Empa o lokela ho leka-lekanya melemo ea pere ea peanut ka kutloisiso. Haeba u ja lijo tse ngata tsa peanut , lijo tsa hau li ka 'na tsa e-ba khathatsong.
Li-calories tsa Butter ea Peanut le Linnete tsa Phepo
| Butter ea Peanut Nutrition Facts | |
|---|---|
| Ho Sebeletsa Boima ba litepisi tse 2 (32 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likhalori 190 | |
| Li-calories tse tsoang ho Fat 144 | |
| Kakaretso ea Fat 16g | 25% |
| Fat Satated Fat 2.5g | 13% |
| Polyunsaturated Fat 3.6g | |
| Fat Monassaturated 6.6g | |
| Cholesterol 0mg | 0% |
| Sodium 140mg | 6% |
| Potassium 189mg | 5% |
| Lik'habohaedreite 8g | 3% |
| Fiber Fiber 2g | 8% |
| Sugars 3g | |
| Protheine 7g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 2% · Letsoalo la 22% | |
* Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Batho ba phetseng hantle bophelo ba lokela ho hlokomela mafura le lik'halori tse ngata tsa peanut butter. Le hoja lijo tsena tse fokolang tsa carb li na le protheine tse ngata 'me li fana ka fiber e itseng, dieters e lokela ho ba hlokolosi haholo ha e thabela phekolo e monate kapa e teteaneng.
Lik'hilojule ka Butter ea Peanut ka Brand
Pere ea pereate ke e 'ngoe ea lik'halori tse phahameng tseo u ka li kenyang sandwich. Botoro ea pereane e na le lik'hilojule tse 190 le ligrama tse 16 tsa mafura ka likhaba tse peli tse sebelisoang. Ho na le phapang e fokolang ka khalori, ligrama tsa tsoekere , le mafura a lihlahisoa tse sa tšoaneng tsa perekisi .
Mafura a fokotsehileng a linotši a fokotsehile a na le palo e lekanang ea lik'halori empa a fane ka mafura a seng makae. 'Me lihlahisoa tse ngotsoeng e le "tlhaho" hase hakaalo ka lik'hilojule.
- Jif Pearut Butter (Creamy, Regular or Extra Crunchy): lik'hilojule tse 190, mafura a 16, ligrama tse 3, tsoekere, ligrama tse 7 tsa protheine
- Jif Butter Peanut Butter Spready: Lik'hilojule tse 190, mafura a 16, ligrama tse 3 tsoekere, ligrama tse 7 tsa protheine
- Jif Butter ea Peanut ea Peanut Spread le Mahe a linotsi: lik'hilojule tse 190, mafura a 15, ligrama tse 5 tsoekere, ligrama tse 7 tsa protheine
- Sekhahla sa Jif Creamy Peanut Butter: lik'hilojule tse 190, mafura a ligrama tse 16, 2 grams, tsoekere, ligrama tse 7 tsa protheine
- Butso ea Jin ea Jif e fokotsehileng ea lijo-thollo: lik'hilojule tse 190, mafura a 12, ligrama tse 4 tsoekere, ligrama tse 7 tsa protheine
- Jif Omega-3 Butter ea Peanut: lik'hilojule tse 190, mafura a ligrama tse 16, 2 grams, tsoekere, ligrama tse 7 tsa protheine
- Setlolo sa Peanut sa Skippy Creamy: lik'hilojule tse 190, mafura a ligrama tse 16, 3 dikgerama, tsoekere, ligrama tse 7 tsa protheine
- Motsoako oa Skiik o Nōkiloeng oa Mahe a linotši : Lik'hilojule tse 200, mafura a ligrama tse 16, 3 dikgerama, tsoekere, ligrama tse 7 tsa protheine
- Butterre ea Peanut e fokolang ea Fat Catey: e khalori e ka bang 180, mafura a 12, 4 dikgerama, tsoekere, ligrama tse 7
- Mohoebi oa Joe oa Creamy Salted Butter ea Peate ea Peō: 190 lik'hilojule, ligrama tse 16 tsa mafura, 1 dikgerama, tsoekere, ligrama tse 8 tsa protheine
- Butterre ea Peanut ea Justin: Lik'hilojule tse 190, mafura a ligrama tse 16, 2 grams, tsoekere, ligrama tse 8 tsa protheine
- Li-smuckers Tlhaho e Ntseng e Fokotsoa ea Letsoai ea Peanut : Li-khalori tse 190, mafura a 12, ligrama tse 2 tsoekere, ligrama tse 8 tsa protheine
Hape ha u bua ka boholo bo sebetsang, ke nako ea ho qetela eo u lekanyelitseng boholo ba palesa ea peanut eo ue jalang bohobe ba hau? U lata khaba hangata kae kapa ue khutlisetsa ka nkho ho fumana phekolo e eketsehileng? Peateut butter ke e 'ngoe ea lijo tseo re li ratang.
Empa ka lebaka la khalori e phahameng le mafura, lits'ebeletso tse ling tse ngata li ne li ka fumana lik'hilojule tse ngata tsa lijo.
Lik'halori tse PB le J
Joale ho etsahala'ng ha u kopanya pere ea peanut le lisebelisoa tse ratoang ka ho fetisisa bakeng sa lijo kapa bohobebebe? Lik'hilojule tse hlahisoang ka letsoai le jelly sandwich li ka fapana ho ea ka mofuta oa bohobe le jeme eo ue sebelisang, empa haeba o etsa PB & J e tloaelehileng ka likarolo tse peli tsa Wonder Bread, khaba e le 'ngoe ea Smucker's Grape Jelly, le likhaba tse peli tsa tablespoon tsa pere ea peanut , mokotla o ne o tla fana ka lik'hilojule tse 380.
Lihlopha tse ling tse ratoang li kenyeletsa:
- Pearut butter le apole ea 1/2: lik'hilojule tse 240
- Pearut butter le 5 saltines: lik'hilojule tse 250
Melemo ea Bophelo
Litsebi tse ling li re botle ba peanut bo molemo ho uena hobane lipatlisiso tsa lingaka li bontšitse hore batho ba jang linate kapa linotši ba na le bophelo bo botle ba pelo. Bafuputsi ba fumane hore batho ba bang ba jang linate le linōko ka mokhoa o leka-lekaneng ba fokotsa kotsi ea lefu la pelo. Empa ha u ja bohobe ba lero la phoan, u ja ho hongata ho feta li-peanut.
Mefuta e mengata ea khoebo ea botonate ea peanut e kenyelletsa tsoekere e ekelitsoeng le oli ea hydrogenated. Mefuta e mengata ea tlhaho le ea mefuta e meng e ka 'na ea eketsa monate le oli e eketsehileng e le hore e fumane khanya e ngata eo boholo ba rona re e thabelang. Kahoo, le hoja u ja li-nananate tse phetseng hantle-pelo ha u ja bohobe ba linate, ho ka etsahala hore ebe u eketsa lijo lijong tsa hau tseo e seng tsa bohlokoa ho uena.
Butter Peanut le Nut Allergies
Haeba u na le mefuta e meng ea phepo ea linate, ho khetha lijo tse sireletsehileng ho ka ferekanya. Ka mohlala, haeba u e-na le sefate sa lifate, u ka ja joang? The Peanut Institute e hlalosa hore linōko ha li na linate, le hoja "nut" e le karolo ea lebitso la tsona. Li-peanate ke li-legume 'me li hōla ka tlas'a lefatše, ho fapana le linate tse melang lifate.
Batho ba nang le meriana ea pheko ba lokela ho qoba pere ea peanut. Empa Lijo tsa Phekolo ea Phekolo ea Phekolo ea Phetoho le Thuto (FARE) e boetse e lemosa batho ba nang le meriana e nang le linate ho qoba likhau "ka lebaka la monyetla o moholo oa ho kopana le linate tsa lifate nakong ea ho etsa le ho sebetsa."
Na Setho sa Peanut se Tla Thusa ho Fokotsa Boima?
Ho ja lijo tse mafura le lik'halori hangata ha ho bohlale ho lahleheloa ke boima ba 'mele. Na ho ja biri ea lero la phoan e hlile e mpe bakeng sa lijo tsa hau? Haeba lik'hilojule e ne e le eona feela taba, karabo e ne e tla ba e. Empa ho hlokomoloha ke habohlokoa hape. Satiety ke lentsoe le majabajaba bakeng sa boikutlo ba botlalo le khotsofalo eo re e fumanang ka mor'a ho ja lijo. Haeba re ikutloa re satiated, re se ke ra ja haholo. 'Me boholo ba rona re rata satiety eo peanut butter e fanang ka eona.
Empa ho etsa lipatlisiso ho melemo ea ho tsoa lijong tse tsoang ho pere ea peanut ha ho tiisehe. Liphuputso tse ling li bontša hore ho ja boea ba lero la phoanut ho ntlafatsa ho tsuba le ho thusa batho ba jang litakatso ka lihora tse ngata ka mor'a hore ba je. Empa liphuputso tse ngata li fokolitsoe ka mokhoa o fokolang 'me ha li kenye batho bohle ba lekang ho theola' mele.
Haeba o rata ho eketsa smoothies ea peanut butter kapa o rata ho pheha ka pere ea peanut, nahana ka ho sebelisa phofo ea protheine ea phofo. Lihlahisoa tse kang PBFit li etsa phofshoana e tloaelehileng ea khethollo e tloaelehileng le ea tsokolate e ka kopantsoang ka lino tse tahiloeng kapa e koahetsoeng ka li-muffins, cookies, kapa pancake. U ka ba ua kopanya phofo le metsi ho etsa khalori e tlase, mafura a tlaase a hasana. Pelpone e 'ngoe ea tse peli e fana ka lik'hilojule tse 50, 1.5 dikgerama tsa mafura, ligrama tse 4 tsa lik'habohaedreite le ligrama tse 6 tsa protheine.
Ntlha ea Bohlokoa: Na Setho sa Peanut se U Tsoetse Molemo?
Haeba u ja lijo tse nyenyane tsa peanut ho u thusa hore u ikutloe u khotsofetse, u lakatsa ho khaotsa ho ja le ho ja hanyenyane ho pholletsa le letsatsi, joale u je! Protheine e nang le peanut butter e tla u thusa ho boloka mesifa hape. Empa haeba u ntse u loantšana le tekanyo ea fatše le pere ea peanut ke lijo tsa hao tsa letsatsi le leng le le leng, joale u ka 'na ua batla ho e lahla' me u khetha mehloli e meng ea seprotheine .
Hopola hore haeba u batla ho theola boima ba 'mele, matla a fosahetseng a leka-lekanya litaba haholo qetellong. Ha ho na mefuta e mengata ea boselamose e ka u thusang hore u fokolise fatše ntle le ho etsa liphetoho ho khalori ea hau le chelete ea hau ea caloric . Ha ho joalo. Haeba u rata linate, 'me u batla ho kotula melemo ea lipelo tsa hau, ja li-ammondi tse le mong. Kalo ea khalori e fokotseha hanyenyane 'me e ke ke ea ja mafura a trans kapa tsoekere.
> Mehloli:
> Schouten LJ, e leng Brandt PA. Kamano ea Nete ea Sefate, Manyolo le Bohlokoa ba Peanut Bothata ba ho shoa ka kakaretso le ho etsa hore motho a ikutloe ke lefu: Tlhahlobo ea Lihlopha le Tlhahlobo ea Meta. International Journal of Epidemiology . Ka 2015: 39. doi: 10.1093 / ije / dyv039.
> Taliun D, Fotolia. Li-Nuts le Li-Peanuts - > Empa Hase Butter ea Peanut - > Li amahanngoa le Litefiso tsa ho shoa ha Basali, Lipatlisiso tsa Thuto. https://www.sciencedaily.com/releases/2015/06/150610190920.htm.