Iko Apple nePeanut Butter Chikafu Chine Utano here?

Zvemukati

• Kudya kwakadzikama uye kunovaka muviri
• Apple zvinovaka muviri chokwadi
• Maitiro Ekubvisa Apple
• Peanut butter butter zvinovaka muviri chokwadi
• Hutano mabhenefiti
• Anti-kupisa simba
• Inobatsira kuenzanisa shuga yeropa
• Inotsigira kugaya
• Iyo ine moyo-hutano
• Inogona kukubatsira iwe kurasikirwa uremu
• Unofanira kudya zvakadini?
• Kushumira kurudziro
• Chinokosha

Zvikafu zvishoma zvidiki zvinogutsa kupfuura inotapira, yakasvinura apuro yakabatanidzwa neinonaka chipunu chepepanut butter.

Nekudaro, vamwe vanhu vanonetseka kana iyi yakasarudzika-yenguva yekudya-nguva duo ine hutano sezvazvinonaka.

Chinyorwa ichi chinoongorora zvese zvaunoda kuti uzive nezvemaapuro uye nzungu bhotoro sechingwa, kusanganisira ruzivo rwehutano, kurudziro yekukura saizi, uye zvinogona kubatsira hutano.

Kudya kwakadzikama uye kunovaka muviri

Maapuro uye nzungu ruomba ndezvimwe zvinovaka muviri dombo nyeredzi pachavo pachavo. Kana zvabatanidzwa, zvinogadzira mwero wakaringana wezvinhu zvinovaka muviri izvo zvakaoma kuuya pakati pezvanonaka zvinozivikanwa.

Maapuro anopa sosi yeiyo yakazara-chikafu carbs uye fiber, nepo nzungu ruomba inopa yakawedzera fiber pamwe nehuremu hwehuwandu hwemafuta ane hutano uye mapuroteni.

Zvakare, ese ari maviri ane akasiyana mavitamini, zvicherwa, uye hutano-hunosimudzira michero michero.

Apple zvinovaka muviri chokwadi

Imwe apple iri pakati nepakati (182 gramu) inopa zvinotevera zvinovaka muviri ():

• Makorori: 95
• Carbs: 25 magiramu
• Fiber: 4.4 magiramu
• Mapuroteni: 0.4 magiramu
• Mafuta: 0.3 magiramu
• Vhitamini C: 14% yeReferenzi Mazuva ese Intake (RDI)
• Potassium: 6% yeiyo RDI
• Vhitamini K: 5% yeiyo RDI

Apple imwe inopa anenge 17% eRDI ye fiber. Ichi chikafu chinotora chinzvimbo chakakosha mukusimudzira hutano kugaya uye immune immune ().

Maapuro anozivikanwa zvakare nekuve mupfumi sosi yezvirimwa zvinokwanisa kutora chikamu mukuderedza kushushikana uye kuzvimba mumuviri wako ().

Maitiro Ekubvisa Apple

Peanut butter butter zvinovaka muviri chokwadi

Nepo nzungu dzichinyatso kuve nyemba, chimiro chavo chekudya chakafanana chaizvo neicho chenati. Nekudaro, ivo vanowanzo kuvezwa pamwe chete nenzungu.

Peanut butter, pamwe nemamwe mabutiri emuti, inzira yakanaka yekuwedzera kuwedzerana kwekuwedzera kweprotein nemafuta ane hutano kune mamwe macarb-anorema kudya uye zvinwiwa, zvakaita semaapuro.

Zvinopfuura makumi manomwe neshanu muzana emakoriori mupeanut butter anouya kubva kumafuta, mazhinji acho ari monounsaturated mafuta.

Mafuta eMonounsaturated anogona kunge achinyanyo kuzivikanwa nebasa ravanoita mukudzivirira nekusimudzira hutano hwemwoyo ().

Pazasi pane kuputsika kwehutano kweiyo 2-punipuni (32-gramu) inoshumira nzungu ruomba ():

• Makorori: 188
• Carbs: 7 magiramu
• Fiber: 3 magiramu
• Mapuroteni: 8 magiramu
• Mafuta: 16 magiramu
• Manganese: 29% yeiyo RDI
• Vitamini B3 (niacin): 22% yeiyo RDI
• Magnesium: 13% yeiyo RDI
• Vhitamini E: 10% yeiyo RDI
• Phosphorus: 10% yeiyo RDI
• Potassium: 7% yeiyo RDI

Ziva kuti haazi ese marudzi epeanut butter ane hutano hwakaenzana. Tarisa mabrands asina shuga kana mafuta akawedzerwa, sezvo izvi zvinowedzera zvinogona kudzora huwandu hwehutano hwechigadzirwa.

Chinhu chega peanut butter inofanirwa kunge iine nzungu, uye pamwe nekamwe munyu.

Maapuro uye nzungu ruomba zvese zvine hutano zvakanyanya zvakasiyana. Kana zvabatanidzwa, zvinopa hutano hwakaringana hweprotein, mafuta, uye fiber.

Hutano mabhenefiti

Maapuro uye nzungu ruomba zvinopfuura zvinongonaka zvinonaka zvekudya zvekudya - zvinogona zvakare kubatsira hutano hwako.

Anti-kupisa simba

Kuzvimba ndiko kunokonzera kwakasiyana-siyana kwezvirwere zvisingaperi, zvinosanganisira chirwere chemwoyo uye chirwere cheshuga ().

Maapuro ipfuma sosi ye flavonoids, inova makemikari makemikari anozivikanwa kuve ane simba rinopesana nekuzvimba ().

Akawanda bvunzo-chubhu uye zvidzidzo zvemhuka zvakaratidza kuti flavonoids inowanikwa mumichero senge maapuro inogona kubatsira kudzikisa mamaki ekuzvimba, zvinogona kukanganisa kukura kwezvirwere zvinoputika ().

Mune kumwe kuongorora, vatori vechikamu vakatsiva matatu servings yenyama tsvuku, nyama yakagadziriswa, kana zviyo zvakanatswa pasvondo nezvikamu zvitatu zvemiti, senzungu, vane ruzivo rwakadzikira zvakanyanya mwero yeropa remakemikari anopisa ().

Inobatsira kuenzanisa shuga yeropa

Kugara uchidya michero yese nenzungu - semaapuro uye nzungu bhinzi - zvinogona kubatsira mukuvandudza shuga mukati meropa.

Imwe ongororo hombe yakawana kuti kudya kwakanyanya kwemichero nyowani kwaibatanidzwa nenjodzi yakadzikira zvikuru yekuva neshuga. Pakati peavo vaitove nechirwere cheshuga, kudyiwa kwemichero kwaive kwakabatana nematambudziko mashoma ane chekuita nekuongororwa kwavo ().

Ongororo dzakawanda dzakawanawo kuti kugara uchidya nzungu, kusanganisira nzungu, kunobatsira kuchengetedza huwandu hweshuga yeropa mushure mekudya ().

Maapuro ane nzungu ruomba isarudzo yakanakisa yekudya svutugadzike ine shuga muropa.

Inotsigira kugaya

Ose maapuro uye nzungu ruomba zvinopa yakawanda faibha, iyo inobatsira kuchengetedza yako yekugaya turakiti inoshanda mushe mushe.

Fiber inobatsira nehutano hwese uye inotsigira kukura kwehutano hutachiona hutachiona (,).

Zvakare, kudya kwakakwana kwefibre kunogona kubatsira kudzivirira nekubata kumwe kusagadzikana kwekugaya, senge kenza yekoloni uye acid reflux (,).

Iyo ine moyo-hutano

Kutsvagurudza kunoratidza kuti kudya kwakanyanya michero nenzungu, semapuro uye nzungu ruomba, kunoenderana nenjodzi yakadzikira yekubatwa nechirwere chemwoyo (,).

Muchokwadi, michero nenzungu zvinogona kutora chikamu pakurapa zvimwe zvinokonzeresa zvehosha yemoyo, senge yakakwira BP uye kuzvimba (,).

Pamusoro pezvo, zvese zviri zviviri zvekudya zvinopa huwandu hwakawanda hwefibre, iyo inogona kukubatsira iwe kuchengetedza hutano hwakanaka hwecholesterol ().

Inogona kukubatsira iwe kurasikirwa uremu

Kutsvagurudza kunoratidza michero uye nzungu imwe neimwe ine yavo yekurwisa kufutisa mhedzisiro, ichiita maapuro uye nzungu ruomba svutugadzike yakanaka kune avo vari kuyedza kudurura mashoma mapaundi (,).

Zvikamu zvakasiyana zvinovaka muviri zvemichero uye nzungu, senge fiber uye mapuroteni, zvinoita basa mukuwedzera manzwiro ekuzara uye zvinogona kutungamira kudzikiswa kwehuwandu hwekoriori yekudyiwa.

Nekudaro, kutsvagisa mashoma mashoma einovaka-dense svutugadzike sarudzo dzemaapuro uye nzungu ruomba inogona kunge iri imwe nzira yakanaka yekukubatsira iwe kusvika kune yako uremu zvinangwa uchiri kunzwa uchizara uye uchigutsikana.

Maapuro uye nzungu ruomba inogona kutsigira hutano munzira dzakasiyana siyana. Vanogona kubatsira kudzikisa kuzvimba uye neshuga yemuropa, kutsigira moyo uye kugaya hutano, uye kusimudzira huremu hune hutano.

Unofanira kudya zvakadini?

Huwandu hwenzungu ruomba nemaapuro aunofanira kudya zvinoenderana zvizere nemuviri wako wakasarudzika zvinovaka muviri uye macalorie zvinodiwa.

Kunyangwe ichi combo iri ine hutano hwakanyanya sarudzo, zvakakosha kuchengetedza mwero nekudya zvakasiyana siyana zvekudya zvakasiyana kubva kune yega yega chikafu cheboka.

Kuwanda kwechinhu chakanaka kunogona kukuvadza kupfuura kunaka. Izvi zvinonyanya kuitika kana zvichikukonzera kuti udye zvinopfuura zvaunoda calori. Iyo zvakare inyaya kana usiri kudya zvimwe zvekudya kuti upe zvinovaka muviri izvo maapuro uye nzungu ruomba kushaya.

Kushumira kurudziro

Kuroiwa kamwe chete kwenzungu ruomba kazhinji kacho anenge mashupuni maviri (32 gramu), nepo kunwiwa kweapuro kuchidudzira kune apuro diki kana repakati nepakati (150-180 gramu).

Pamwe chete, chikafu ichi chinopa dzinosvika mazana maviri negumi nematanhatu macalorie, 8 gramu eprotein, 16 gramu emafuta, uye magiramu manomwe e fiber (,).

Kune vanhu vazhinji, kumwe kushumirwa kweumwe neumwe nzvimbo yakanaka kutanga. Chikafu chakakura chemasikati chekudzivirira marwadzo enzara anogona kukwira pakati pekudya kwemasikati nekudya kwemanheru.

Kana iwe uchinyanya kushingaira kana kunzwa sekunge iwe unoda chimwe chinhu chakati wandei zvishoma, iwe unogona kuwedzera nyore chikamu kana kuchichinja kuita chikafu chakazara nekuchibatanidza neveji-yezviyo mbiya kana sipo yekupinda.

Ingo rangarira uye uteerere kune yako muviri nzara uye kuzara cues kuti iwe urege nokusaziva kuzvikurira.

Huwandu hwemaapuro uye nzungu ruomba hwaunofanira kudya zvinoenderana nemuviri wako wakasarudzika zvinodiwa zvekudya. Ingo ita shuwa kuti hausi kuwanda macalorie kana kukanganwa kuisa akasiyana ezvimwe zvekudya mune kwako kudya, futi.

Chinokosha

Apple nepeanut butter combo idiki diki yekudya inonaka uye inovaka muviri.

Maapuro maviri nenzungu dzakatakurwa nezvinovaka muviri zvinosimudzira hutano hwako munzira dzakasiyana siyana, kusanganisira kudzora kuzvimba, kusimudzira hutano hwemwoyo, uye kudzora huwandu hweshuga yeropa.

Huwandu hwechikafu ichi chaunofanira kushandisa chinoenderana nezvako zvinovaka muviri. Zviri nani kana ukabatanidzwa mukudya kwakaringana uye kune hutano kune mhando dzakasiyana dzemichero, miriwo, tsanga dzese, nzungu, nyemba, uye mapuroteni akaonda.