Zvese Zvaunoda (uye Unoda) Kuziva NezveNut Butter

Zvemukati

• Nut Butter Nutrition
• Nzira Yekudya Nut Butter
• Nut Butter Mhando
• Peanut Butter
• Almond Bhata
• Cashew Butter
• Sunflower Seed Butter
• Tahini
• Mamwe Nut Butter
• Ongororo ye

Ah, nut butter-tinokuda sei. Iyo yese -American nzungu ruomba ine anopfuura mamirioni 4.6 mapikicha ane mapikicha pa Instagram, ingangove iri imwe yemidziyo yako yekudya kwemasikati kubva pawakange wakura zvekufamba, uye kunyange wakambove uine shoma dzenziyo dze rap dzakanyorwa nezvazvo. Muna 2017, misika yepepanut butter yepasi rose yaikosha madhora mazana matatu emadhora, uye paavhareji, vanhu vekuAmerican vanodya zvinopfuura mapaundi matanhatu emichero yepepanut pagore, nehafu yazvo mufomu yebhandi, maererano neAmerican Peanut Council.

Mikana ndeyekuti, iwe unogona kunge uine zvirongo zvishoma zvaro zvakamonerwa mupantry yako uye wakanyikwa mukati mavo nekapu chete pane imwe nguva-zvakanaka, kana nguva dzese (hapana kutonga pano!). (Iwe zvakare uchaita LOL pamusoro pezvinhu zvese izvi chete nut butter vakapindwa muropa vanozonzwisisa.)

Asi ko nati ruomba runotova noutano kwauri here? Uye pane here mambokadzi nzungu ruomba wekuvatonga vese? Pano, yako-inosanganisirwa gwara kune nut butter mumhando dzayo dzese.

Nut Butter Nutrition

Mubvunzo hausi sei iwe unofanirwa kudya nzungu ruomba, asi asi, Kuregererei? Sezvakangoita nzungu dzavakagadzirwa kubva, "nut butters zvinhu zvakanaka zvefibre, micronutrients, anti-inflammatory fatty acids, omega-3 fatty acids, uye mapuroteni, uye zvinotapira zvinotapira, zvinonaka, uye zvine mutsindo mukugadzirira chikafu. uye zvinotapira, "anodaro Monica Auslander Moreno, MS, RD, LDN, chipangamazano weRSP Nutrition.

Chipunu che2, chekudya-dense che nut butter chinowanzova ne 190 calories, 6 gramu eprotein, uye 14 kusvika 16 magiramu emafuta, ane makabhohaidhiretsi anotangira pa 0 kusvika 8 magiramu, zvichienderana nehuwandu hweshuga inowedzerwa, anodaro Kerry. Clifford, MS, RDN, LDN Kunyange mafuta arimo angaita kunge akakwirira, "nhau dzakanaka mafuta acho ari akawanda-epeteni uye emonounsaturated mafuta, ayo anobatsira mukumwisa zvinovaka muviri, kukugarisa, kutarisira shuga yeropa, nekusimudzira kuguta kubva pakudya," anodaro Clifford, uyo inopa nut butters "superstar rating" kana zvasvika kune hutano chikafu mamakisi.

Dambudziko rakakura raunogona kupinda naro nenati ruomba kuri kuvadyisa. Zviri nyore kushandisa nzira yakawanda kupfuura iyo maviri-epuniki anoshanda asingatombozviziva kunze kwekunge iwe uchinyatso kuyera yega yekushandira (uye ndiani ane nguva yeiyo?). Single-serve packs inoita kuti zvive nyore kuomerera kune yakakurudzirwa mari, asi yakanaka yekuona yekuyeudzira kuyeuka kune imwe yekushandira saizi ibhora reping-pong, anodaro Kristen Gradney, RD, mutauriri weAcademy of Nutrition and Dietetics. (Idya yakawandisa nzungu ruomba, uye iwe ungango pfuura pamusoro peiyo yakakurudzirwa huwandu hwemafuta pazuva.)

Nzira Yekudya Nut Butter

Nut butter inogona kudyiwa chero nzira yaunoda kuishandisa. Asi pamusoro peiyo PB & J yechinyakare, iko kupararira kunoita kuwedzera kunoshamisa kune oatmeal (inosanganisira oats yeusiku), smoothies, mapanikeke, chigunwe cheFrance, mabhora ezvinwiwa, madhiri ... rondedzero inoenderera nekuenderera mberi. Uye, hongu, zvakanyanya kunaka kunakidza pairing kune zvokudya zvakadai sebhanana, maapuro, uye chokoti. (Wakamboedza kunyorera chipunu chePB muhomwe yechokoreti machipisi? Zviite-izvozvi.)

Kupararira kwakasiyana-siyana kunogona zvakare kutora manotsi akanaka: Edza kufambisa huku mukusanganisa nzungu ruomba, mukaka wekokonati, uye yogati yechiGreek. Sanganisa iyo nemupunga vhiniga uye sriracha yekukurumidza saladhi kupfeka. Kana kuti sanganisa ne soya nehoisin muto uye kubata kweshuga yebrown kuti ukande ne pasta inopisa.

Kunyangwe mamwe mazano ekugadzira ekushandisa nut butter? National Peanut Board inokurudzira kuisa zvishoma pasi pe ice cream cone (inzira ine hunyanzvi yekudzivirira kudonha!), Kuiparadzira pa burger (usagogodza kusvika waedza), kana kuishandisa sebhota. chinotsiva mumabikirwo. Vanoti iwe unogona kuishandisa senzira yekubvisa chingamu chakanamira mukapeti yako, zvipfeko, kana fenicha. Ingoiparadzira pamusoro pegamu, rega igare kweminiti, wozoipukuta. (PS Tarisa zvimwe zvisingawanzo kushandiswa kwepeanut butter.)

Nut Butter Mhando

Ngatitangei nezvinokosha. Kunyangwe chimwe chinhu chakareruka senge peanut butter chinouya nenzira dzakawanda.

Peanut Butter

Vanhu vazhinji vakakura vachidya yakagadziriswa mhando dzekutengesa peanut butter, nemhuri dzinoratidza kuvimbika kwakanyanya kumabhuranzi akaita saJif, Skippy, kana Peter Pan. (Rangarira kurova kwekutengeserana, "Choosy moms choose Jif"?) Pamutemo, kunzi "nzungu ruomba," chigadzirwa chinofanira kuva 90 muzana nzungu, maererano FDA. Yakagadziriswa mhando-inozivikanwa nekushongedzwa kwavo kwakanyanya-kusviba, hunhu hwakanyungudika, uye kugona kwekubheka-kazhinji zvakare kune shuga (ingangoita magiramu mana pakushanda), pamwe neapasi pe2 muzana molasses, yakazara hydrogenated soybean uye rapeseed mairi, mono uye diglycerides , uye munyu. Kunyangwe izvo zvinganzwika sekunge zvakakomba kuverenga zvinonzwika, kune zvakaipa zvinhu. "[Yakagadziriswa nzungu bhinzi] haina kunyanya kuipa; zvinongoenderana nekuti uripi murwendo rwako rwekudya. Vachave nesodium neshuga yakawanda kupfuura vhezheni yechisikigo, asi chero bedzi uchiigadzira inokodzera," anodaro. Gradney. "Kana uri kudya Jif nhasi, saka pamwe unogona kuedza imwe isina munyu, unsweetened shanduro rimwe zuva." Uye iyo tagline ine poindi: Mhando dzakaita seJif dzinogona kuve yakanaka mapuroteni sosi yevana ivo vanozofarirawo kudya, anodaro Gradney.

Imwe mhando yenzungu butter yave kukura nekukurumidza mumakore achangopfuura ndeye zvakasikwa kana nyowani-pasi nzungu ruomba. Kutanga muna 1919, mhando yeAdams yaive pakati pekutanga kugadzira peanut butter yakagadzirwa nenzungu nemunyu chete. Asi mamwe akawanda mabhureki akapinda mumusika, saSmucker naJustin. Peanut butter yakasikwa ine tsika yekuparadzanisa, saka kazhinji unofanirwa kuvamutsa. Nepo iwe usinga have kuzvichengeta mufriji, zvinogona kubatsira kudzora nzira yekuparadzanisa - asi zviri kumusoro kwesarudzo yako wega. Zvitoro zvakawanda zveGrocery, senge Zvese Zvekudya, zvinopa chiteshi apo iwe unogona kukuya rako nzungu bhotoro idzva mumudziyo.

Yakaderedzwa-mafuta nzungu ruomba yakatangwa naJif muma1990 panguva iyo kudya kwakaderera-mafuta kwaiva mufashoni. Kunyange zvazvo mafuta ari mune izvi anopararira akadzikira kubva pamagiramu gumi nematanhatu kusvika pagumi nemaviri pakushanda, ingori 60 muzana yenzungu chete, ichichipa "peanut butter kupararira" pane chaiyo peanut butter, neFDA zviyero. Kubhadhara kuravira- uye kugadzirwa-kuchenjera kwemafuta asipo, zvigadzirwa zvinowedzera zvimwe zvinoshandiswa, seshuga nemakemikari, ayo anonyatso kupeta huwandu hwehydrohydrate pakushanda. Vazhinji vezvekudya nhasi havazvikurudziri. "Sei kuhura chinhu chakanaka kudaro?" anobvunza Moreno. "Iye zvino tava kuziva kuti kuderedza mafuta mukudya haisi pfungwa yakangwara yehutano (kunze kwekuti iwe uchangobva kuvhiyiwa gallbladder kana gastroenteritis) -kunyanya hutano, nut-based mafuta."

Makore mashoma apfuura akaona kusimuka kwerumwe rudzi rwepeanut butter: hupfu hwepepanut butter. Inogadzirwa kubva kunzungu dzakakangwa dzakatsikirirwa kubvisa mafuta mazhinji, uye inogayiwa kuita hupfu hwakatsetseka.Zvigadzirwa zvakaita sePB2 kana PBfit zvine magiramu maviri emafuta chete, 6 kusvika ku8 magiramu eprotein, uye 2 magiramu efayibha pa2-punipuni inoshumira, zvichiita kuti ive kuwedzera kukuru kune zvinhu zvakaita sesmoothies uye oatmeal kana uchida kunakirwa kwenzungu butter. pasina mafuta ese uye macalorie. Unogona kuishandisa iri yega, zvakare, yakasanganiswa nemvura shoma kana mukaka, kunyangwe iyo isingatarise iwo maratidziro epeanut butter chaiyo-uye inogona kukurumidza kudzoka runny kana iwe ukawedzera yakawandisa mvura. (Ona: Nei Uchifanira Kutenga Poda Peanut Butter)

Musika wepepanut butter wepasi rose unotarisirwa kukura pamusanganiswa wepagore wekukura wegumi nematatu kubva pagore ra2021, sekureva kwekambani yekutsvagisa Technavio. Saka nekudaro, mhando dzinoramba dzichivandudza nezvigadzirwa zvitsva kuti zvizadzise zvinodiwa. Semuenzaniso, Shamwari Dzesango dzakaparura muunganidzwa wenzungu uye omuarumondi ruomba neakawedzera collagen, uye RXBAR inogadzira bhata-rinosarudzika-nati bhuru nemagiramu mapuroteni papaketi, nekuda kwekuwedzera kweza jena. (Ona: Mapuroteni Anopararira Ndidzo Dzazvino Hutano Kudya Kwemaitiro)

Almond Bhata

Yakagadzirwa kubva kumaarumondi epasi, omuarumondi ruomba ane mafuta mashoma pane peanut butter, anosvika magiramu gumi nemana emafuta pa2-punipuni inoshumira. Asi, zvakare zvine utano uye zvine mwero wevitamini E. "Nut kune nut, maamondi ane huwandu hweantioxidant hwakawanda [kupfuura nzungu], saka vanozove vakawedzera kudya," anodaro Gradney. "Ichabikira kusvika pakunaka kuravira. Ini pachangu ndinotenda mune zvekudya zvinoshanda, saka ndinotenda kana uchizodya, sarudza chikafu chiri kuzokupa chakanyanya kubatsirikana zvinehutano." Kana iwe uchitevera iyo keto kudya, maarmond butter zvakakora zvemukati zvemukati zvinoita icho chisarudzo chikuru-uye zvakare iri paleo uye gluten-isina.

Cashew Butter

Iine yakasviba-inotapira, yakasviba kugadzirwa, cashew bhotela yakakwira mumhangura, magnesium, uye phosphorus, uye yakanakisa nati ruomba kuva pane keto chikafu, sekureva kune vezvekudya. Justin's anogadzira cashew butter, asi zvinogona kunge zvichinyanya kuoma kuwana zvichienzaniswa nenzungu uye almond butter. Zviri nyore kuzviita zvako, asi-kungo chesa makesi kwemaminitsi gumi muovheni, wedzera kune processor yekudya, uye gadzira kwemaminitsi gumi (wedzera teaspoon kana maviri emafuta ekokonati kana zvichidikanwa kuenderana).

Sunflower Seed Butter

Sunflower mbeu bhotela ndiyo imwe nzira yakanakisa kune nut butter, sezvo inowanzo chengetedzeka kune vanhu vane allergies kune nzungu uye nzungu dzemuti (maviri eanorema masere allergen), anodaro Clifford. Iine maitiro akafanana uye kukosha kwekudya kune peanut butter. SunButter imhando yakajairika, asi iwe unogona zvakare kutenga sunflower seed butter paTrader Joe's.

Tahini

Yakagadzirwa kubva pasi-up mhodzi dzesesame, tahini chimedu chine chimiro chakafanana nenzungu ruomba, ine hunyoro, hwakakangwa sesame. Inowanzoshandiswa muzvokudya zvinonaka zvakadai se hummus uye baba ghanoush, zvakare inotsiva zvikuru peanut kana almond butter mumaswiti se brownies. Nekuda kwekuwedzera kuri kuzivikanwa kwekudya kweMediterranean, zvave kuwanika mumakore mashoma apfuura, aine zvigadzirwa zvakaita seSoom zvinowanda pamashefu ezvitoro zvenguva dzose. Iyo inofanirwa kuchengetwa pane tembiricha yemukati uye ingangoda inomhanyisa, sezvo mafuta anogona kupatsanurana kubva kune yakasara padata.

Mamwe Nut Butter

Nekuda kwemafuta avo akawandisa, chero nati chero ipi zvayo inozoputsika ikaita bhotoro kana iwe ukaibata kwenguva yakareba zvakakwana. Homemade nut butter iwe yaunogona kuwana ichikwira mumaresitorendi nemaresitorendi kutenderera nyika inosanganisira macadamia nut butter (kusvika magiramu makumi maviri emafuta pakushumira), pecan butter (rich, grittier texture), pistachio butter (rinenge rinotaridzika kunge pesto), uye walnut ruomba (sosi huru ye omega-3s).

Ongororo ye