Ithute kamoo Butter ea Peanut e ka Thusang Bophelo ba Hao le ho U Senya
U lokela ho e rata ha lijo tse ntle ho uena li latsoa hantle, hape. Ho joalo le ka pere ea pereate (kapa leha e le efe ea linate ea linate, bakeng sa taba eo).
Peō ea botonate e na le limatlafatsi tse ngata tse matlafatsang bophelo, ho akarelletsa le vithamine E, magnesium, tšepe, selenium le vithamine B6. Lipatlisiso li bontša hore batho ba jang linate tsa linate le linate, tse kenyelletsang botone ba letsoai, ha ba na monyetla oa hore ba be le lefu la pelo le lefu la tsoekere la mofuta oa 2.
Ho feta moo, pere ea peanut e na le mekhoa e mengata haholo-ke liphetoho life tse ling tse sa khaotseng ho tloha hoseng ho ea lijo tsa motšehare ho ja lijo tsa mantsiboea le ho ja lijo tse monate? Haeba tatso feela e sa lekana ho u etsa fan, nahana ka melemo ea bophelo bo botle.
Khotsofatsa takatso ea hau ea lijo
PB ea combo ea fiber (hoo e ka bang ligrama tse 2 ka ho ponkha) le protheine (hoo e ka bang ligrama tse 4 ka hare ho ponkhong) e na le matla a matla a ho thibela takatso. Phuputso e entsoeng British Journal of Nutrition e fumane hore batho ba jang makotong kapa li-peanut lijo tsa hoseng ba ile ba fokotseha haholo ka takatso ea ho ja lihora tse 12. Ho ka 'na ha e-ba joalo hobane botoro ba lero la phoan bo ne bo amahanngoa le keketseho ea tlhahiso ea PYY, hormone e nang le boikutlo bo botle, bafuputsi ba fumaneng.
Slim Down
Hobane 'mala oa leroata o thusa ho laola takatso ea lijo, ho ka' na ha se ke ha makatsa hore e ka u thusa hore u fokolise fatše . Batho ba ntseng ba ja lijo ba atisa ho ba le bophelo bo botle ba 'mele (BMI) ho feta lino-ski, ho latela lipatlisiso.
Sireletsa Pumpe ea Hao
Meroana ke mohloli o babatsehang oa mafura a saaturated, a thusang ho fokotsa k'holeseterole e mpe. Basali ba neng ba ja bonyane mefuta e mehlano ea linate ka beke (e 'ngoe ea litšebeletso e ne e hlalosoa e le karolo e le' ngoe ea linate kapa khaba e le 'ngoe ea pere ea peanut) e ne e le karolo ea 44 lekholong e fokotsang kotsi ea lefu la pelo ha e bapisoa le basali ba neng ba sa je linate, ba fana ka maikutlo a Mooki oa Univesithi ea Harvard. Thuto ea bophelo bo botle.
Itlhahise Letlalo le Letle le Moriri o Motle
Li-peanate li na le biotin, vithamine ea B e hlokehang bakeng sa lichelete tse telele, lisebelisoa tse khahlang le bophelo bo botle ba setlalo sa hlooho. E boetse e fana ka vithamine E, e fepa letlalo le e sireletsang mahlaseli a kotsi a UV.
Molemo oa ho Sebelisa Mofuta oa 2 Lefu la tsoekere
Li-nanate-le lihlahisoa tsa bona tsa bo-'mametsana-li itšetlehile haholo ka li-carbs e le hore li ka thusa ho thibela li-spikes tsa mali. Ke bohobe bo fokolang ba habonolo e bonolo le bo bonolo haholo bakeng sa batho ba nang le lefu la tsoekere la mofuta oa 2.
Ha e le hantle, u ke ke ua khaola tsela ea hau ho pholletsa le nkho eohle ea tšesaetso ena. Mofuta ofe kapa ofe oa peanut butter o tseba hore kgetho ena e phahame ka lik'hilojule (hoo e batlang e le 100 ka hora e le 'ngoe), kahoo ho molemo ho itšetleha ka tekanyo ea supuni tse peli.
Hase tsohle PBs tse bōpileng tse lekana, kahoo ha u ntse u reka u batla mefuta e sa tšoaneng ea tlhaho e entsoeng ntle le oli e nkiloeng ka metsi a marang-rang (li-trans) le lisebelisoa tse ling tsa lipelaelo.
Hlahloba maikutlo ana a monate ho bona kamoo ho leng bonolo hakaakang ho kenyeletsa bophelo bo phetseng hantle ho jeleng lijo tsa hau.
- Etsa sandwich e ntle ea PB & J bakeng sa hoseng, motšehare, kapa lijo tsa motšehare. U ka sebelisa leha e le efe ea linate tsa linate hore u otlolle ho loma ka potlako le ho bonolo.
- Kopanya lero la phoanut ka lijo-thollo tsa hau tse chesang bakeng sa tatso e monate e ts'oarelang, joalo ka karolong e tlaase ea carb phofo ea peanut butter e chesang lijo-thollo .
- Lahlela spoon ka smoothie ea hau bakeng sa botenya bo eketsehileng.
- Abela litapole tsa litholoana ka lero la litholoana bakeng sa bohobe bo monate le bo monate.
Ka Joy Bauer, MS, RDN, CDN, Bophelo bo botle le phepo ea Litsebi Litsebi tsa NBC Kajeno Bontša le mothehi oa Nako e Natefatsang.