Peanut Butter Inoita Kuti Uwedzere Kurema?

Zvemukati

• Yakakwirira mumafuta uye macalorie
• Hazvibatanidzwi nekurema kana zvikadyiwa zvine mwero
• Peanut butter ingakubatsira sei kurasikirwa uremu
• Inogona kubatsira kukuchengetedza zvizere kwenguva refu
• Mapuroteni anobatsira kuchengetedza tsandanyama
• Inogona kukubatsira iwe kunamatira kune yako uremu kurasikirwa chirongwa
• Nzira yekuwedzera nzungu bhinzi kuchikafu chako
• Chinokosha

Peanut butter inozivikanwa, inonaka inopararira.

Yakazara nezvinhu zvakakosha, zvinosanganisira mavitamini, zvicherwa, uye mafuta ane hutano.

Nekuda kwemafuta ayo akawandisa, nzungu bhinzi koriori-dense. Izvi zvinoitirwa vamwe, nekuti kuwanda macalorie kunogona kutungamira mukuwedzera huremu nekufamba kwenguva.

Zvisinei, kumwe kutsvagurudza kunoratidza kuti nzungu ruomba runogona kuwedzera kuonda kana rikadyiwa zvine mwero ().

Chinyorwa ichi chinoongorora mashandiro anoita kudya nzungu ruomba.

Yakakwirira mumafuta uye macalorie

Zvinonyatso kuzivikanwa kuti kurema kunogona kuitika kana iwe uchidya macalorie akawanda kupfuura iwe waunotsva.

Nechikonzero ichi, vamwe dieters vanongwarira nzungu mafuta nekuti ane mafuta mazhinji uye macalorie.

Imwe neimwe 2-tablespoon (32-gramu) yekushandira nzungu ruomba ine ():

• Makorori: 191
• Mafuta akazara: 16 magiramu
• Mafuta akaguta: 3 magiramu
• Monounsaturated mafuta: 8 magiramu
• Mafuta ePolyunsaturated: 4 magiramu

Zvisinei, haasi ose akakwirira-mafuta kana akakwirira-koriori zvekudya zvisina hutano. Muchokwadi, nzungu ruomba rune hutano hwakanyanya.

Kune imwe chete, 75% yemafuta ayo haana kuiswa. Kutsvagurudza kunoratidza kuti kudya mafuta asina kuguta pane mafuta akazara kunogona kubatsira kudzikisa mwero weLDL (yakaipa) cholesterol uye kudzikisa njodzi yako yechirwere chemwoyo (,).

Peanut butter rakazara zvakare neprotein, fiber, uye akawanda akakosha mavitamini uye mamineral, anosanganisira manganese, magnesium, phosphorus, vitamini E, uye B mavitamini ().

Peanut butter ine macalorie mazhinji asi akaremerwa nemafuta ane hutano, fiber, uye akakosha mavitamini uye mamineral.

Hazvibatanidzwi nekurema kana zvikadyiwa zvine mwero

Kurema huremu kunoitika kana iwe ukatora macalorie akawanda kupfuura aunotsva.

Nekudaro, nzungu boroti haigone kutungamira pakurema kana ichidyiwa zvine mwero - mune mamwe mazwi, kana iwe ukaidya sechikamu chekoriori chako chezuva nezuva.

Muchokwadi, dzakawanda zvekutsvagisa zvinobatanidza kudyiwa kwenzungu ruomba, nzungu, uye mamwe marimu kudzikisa huremu hwemuviri (,,,).

Imwe ongororo yekuongorora mune vanhu vakuru vanopfuura mazana matatu nemakumi matatu vakaona kuti kugara vachidya nzungu kwaibatanidzwa nehuremu hushoma. Vatori vechikamu vaivewo ne5% panjodzi yakaderera yekuwana huremu hwakawandisa kana kuve vakafutisa panguva yemakore mashanu ().

Izvo zvakati, vanhu vanodya nzungu vane mararamiro ane hutano zvakawandisa. Semuenzaniso, vanhu vakadya nzungu muchidzidzo ichi vakashumawo kurovedza muviri uye vaitarisira kudya michero nemiriwo yakawanda kupfuura avo vasina kudya nzungu ().

Kunyange zvakadaro, chidzidzo ichi chinoratidza kuti iwe unogona kusanganisira nzungu ruomba mukudya kwakanaka pasina njodzi yekukanganisa uremu husingadiwe.

Kune rimwe divi, kana kuremerwa chiri chako chinangwa, iwe unofanirwa kudya macalorie akawanda kupfuura iwe zvaunotsva, kunyanya kubva kune chikafu-chakakora chikafu. Peanut butter isarudzo yakanakisa nekuti izere nezvinovaka muviri, zvisingadhuri, uye zviri nyore kuwedzera kuchikafu chako.

Peanut butter haigone kutungamira kune isingadiwe uremu kana ukadyiwa mukati meako ezuva nezuva koriori inoda. Asi, zvakare iri sarudzo inovaka kana iwe uchitsvaga huremu huremu huremo.

Peanut butter ingakubatsira sei kurasikirwa uremu

Peanut butter inogona kubatsira chirongwa chako chekurasikirwa nekusimudzira kuzara, kuchengetedza tsandanyama, uye nekuchengetedza huremu hwekureba.

Inogona kubatsira kukuchengetedza zvizere kwenguva refu

Peanut butter iri kuzadza kwazvo.

Mune chidzidzo chevakadzi gumi nevashanu vane kufutisa, kuwedzera 3 mashupuni (48 magiramu) eizvi zvinopararira kune yakakwira-carb kambamhuru yakadzikisa chishuwo kupfuura yeakakwira-carb mangwanani chete ().

Uyezve, avo vaidya nzungu ruomba vaive nemagariro eshuga eropa akasimba, anogona kuita basa mukuderedza kudya ().

Iyi nzungu ruomba zvakare ine huwandu hwakawanda hweprotein uye fiber - zviviri zvinovaka muviri zvinozivikanwa kukurudzira kuzara (11).

Sezvineiwo, zvidzidzo zvinoona kuti nzungu dzese nemamwe nzungu dzinogona kunge dzichizadza sepanut butter (,,).

Nekudaro, kudya dzakasiyana nzungu nenzungu mabutiri kunogona kupa iwo mabhenefiti akakurisa.

Mapuroteni anobatsira kuchengetedza tsandanyama

Kuderera kwemhasuru uye kuonda kunowanzoenderana.

Nekudaro, kutsvagurudza kunoratidza kuti kudya mapuroteni akakwana kubva kuzvikafu zvakaita senzungu ruomba kunogona kukubatsira kuchengetedza mhasuru paunenge uchidya (,,).

Mune kumwe kuongorora, varume vane huremu hwakawandisa vakatevera kungave kweproteiniti kana yakajairika-protein uremu hurongwa. Kunyangwe ese ari maviri mapoka akarasikirwa zvakaenzana zvakaenzana zvehuremu, iwo anotevera epamusoro-protein chirongwa akarasikirwa nechetatu-chetatu kushoma mhasuru ().

Kwete chete kuchengetedza mhasuru kwakakosha kuchengetedza simba rako, asi zvakare kunobatsira kuchengetedza yako metabolism. Pakati pese, paunowedzera mhasuru, iwo macalorie aunopisa zuva rese, kunyangwe uchizorora ().

Inogona kukubatsira iwe kunamatira kune yako uremu kurasikirwa chirongwa

Iwo akabudirira kwazvo kurasikirwa uremu zvirongwa ndeaya iwe aunogona kuchengetedza kwenguva refu.

Kuva anochinjika nedhayeti yako ingangoita nzira yakanaka. Zvinoenderana nekutsvaga, kuonda kurasikirwa zvirongwa izvo zvakasarudzika kusanganisira zvekudya zvaunofarira zvinogona kuve nyore kuteedzera nekufamba kwenguva ().

Sezvineiwo, zvidzidzo zvakare zvinoratidza kuti ma dieters anogona kutevedzera zvirinani kuonda kurasikirwa zvirongwa zvinobvumidza nzungu, kusanganisira nzungu ruomba ().

Pakazara, nzungu ruomba inogona kuve yakakosha kuwedzera kune kwako kudya zvine mwero - kunyanya kana chiri chimwe chekudya kwako kwaunofarira.

Zvirongwa zvekurasikirwa nehuremu izvo zvinosanganisira zvekudya zvaunofarira, senge nzungu ruomba, zvinogona kuve nyore kutevera pamusoro penguva refu.

Nzira yekuwedzera nzungu bhinzi kuchikafu chako

Peanut butter inofamba zvakanaka nezvose.

Iwe unogona kuzviparadzira pachigunwe kwechingwa chidiki kana kuchishandisa sedhipi yezvimedu zvemaapuro uye tsvimbo yeselery.

Kana uchitenga zvekutengesa, tarisa zvigadzirwa zvisina shuga yakawedzerwa uye mashoma ekuwedzera. Rakareruka zvinongedzo runyorwa rwe nzungu chete uye munyu ndizvo zvakanakisa.

Iwe unogona zvakare kuwedzera uku kupararira kune michero smoothies, oatmeal, muffin, uye zvimwe zvikafu zvekusimudzira kunonaka kwemafuta ane hutano uye mapuroteni.

Kuti udzivise kupfuudza ako ezuva nezuva macalorie zvinodiwa, funga nezve chikamu chikamu. Kune vanhu vazhinji, izvi zvinoreva kunamatira kune 1-2 mashupuni (16-32 gramu) pazuva. Kutaridzika, 1 punipuni (16 gramu) inenge saizi yechigunwe chako, nepo 2 (32 magiramu) iri senge size yegorofu.

Sarudza nzungu bhotela isina shuga yakawedzerwa uye ine yakapfava yezvinhu zvinongedzo, senzungu uye munyu.

Chinokosha

Ma dieters mazhinji anodzivirira nzungu ruomba nekuti ane mafuta mazhinji uye macalorie.

Asi, kuenzana zvine mwero hazvigone kutungamira pakuwedzera uremu.

Muchokwadi, uku kupararira kune hutano zvakanyanya uye kunogona kutsigira kuonda nekukurudzira kuzara uye kuchengetedza tsandanyama paunenge uchidya.

Uyezve, chikafu chinoshanduka chinosanganisira chikafu chinonaka, senge nzungu ruomba, zvinogona kuve nyore kutevera pamusoro penguva refu.