Kudya Bhata Peanut Kunogona Kundibatsira Kuti Ndideredze Kurema?

Zvemukati

• Mhedziso
• Peanut butter inobatsira sei kuti uremerwe huremu?
• Peanut butter inokuchengetedza zvizere, kwenguva yakareba
• Peanut butter inobatsira mhinduro yako yeglycemic
• Yakanakisisa nzungu ruomba rwehuremu
• Peanut butter yekureruka kurasikirwa mazano
• Kubatsirwa kwepeanut butter
• Tora woenda nazvo

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mhedziso

Kunyangwe iwe uchida iyo yakasviba kana chunky vhezheni, nzungu ruomba ingangove isiri iyo yekutanga chinhu iwe yaunosvikira iwe kana iwe uri kuyedza kudzikisa huremu. Kunyangwe iine mapuroteni mazhinji, nzungu ruomba zvakare rwakakora mumafuta, kurongedza angangoita zana macalorie mupuniki yega yega.

Asi kutsvagurudza kunoratidza kuti kunwa nzungu ruomba hakugone kukutadzisa kubva kuonda. Muchokwadi, kuidya kunogona kutokubatsira iwe kudurura mapaundi.

Kudya kunosanganisira huwandu hwakawanda hwemafuta emonounsaturated, senge iwo anowanikwa munzungu, anogona kubatsira vanhu kudzikira uye kudzivirira chirwere chemwoyo uye mamwe mamiriro ehutano, sekureva kwegore-yakawanda kudzidza kwevanopfuura varume zviuru zana nevakadzi, vakapihwa mari muchidimbu neInternational Tree Nut Council Kutsvaga Kwehutano uye Dzidzo Foundation.

Iyo yakatevera vakadzi vanopfuura zviuru makumi mashanu pamusoro pemakore masere vakapedzisa kuti kunwa nzungu nguva dzose kwakadzikisira panjodzi yekuwedzera huremu uye kufutisa.

Nepo kutsvagurudza kuri kuenderera, zvinoita sekunge kune humbowo hwakasimba hwepeanut butter sechishandiso chekureruka-kurasikirwa, kana ichidyiwa zvine mwero. Ramba uchiverenga kuti uwane zvese zvaunoda kuti uzive nezve kunwa nzungu ruomba uremu.

Peanut butter inobatsira sei kuti uremerwe huremu?

Peanut butter inoshanda kukubatsira kurasikirwa nehuremu munzira mbiri: nekubatsira kudzora chishuwo chako uye nekudzvinyirira shuga yeropa.

Peanut butter inokuchengetedza zvizere, kwenguva yakareba

Kudya yakaderera-mafuta kana isina-isina tudyo tudyo ndiyo yekutanga kurira kune vazhinji vedu vari kuyedza kudzikisa huremu. Idzo mhando dzezvikafu zvishoma dzinogona kubatsira kana iwe uri kuyedza kudzora pashuga kana koriori kudyiwa, asi chokwadi ndechekuti ivo havasi vanogara vachizadza.

Panzvimbo iyoyo, kudya nzungu dzemuti kana michero yenzungu usati wadya chikafu kana sechikafu chinobatsira mukunzwa kuzara, kwemabhuku ekurapa akaratidzirwa.

Uku kunzwa kwekuzara kunogona kunge kuchinjirwa kumusoro kune akapfuma mafuta uye mapuroteni mumiti nzungu nenzungu. Kunzwa kuzere kwakatungamira mukudya zvishoma, uye zvakakonzera mukuwedzera kurasikirwa uremu hwese, zvinoenderana neizvozvo

Peanut butter inobatsira mhinduro yako yeglycemic

Zvimwe zvekudya, kunyanya zvakagadziriswa chikafu uye zvine starchy chikafu, zvinokonzeresa spike muropa rako shuga. Ropa shuga iro risina kugadzikana rakabatanidzwa nekufutisa uye chirwere cheshuga. Asi nzungu bhotela, kunyangwe kutapira kwayo kwechisikigo uye kugadzirwa kunonaka, ine yakaderera glycemic index.

Kudya nzungu ruomba inzira yekumedza mafuta pamwe neprotein uye faibha pasina kutumira mashuga eropa rako mune muswe.

Imwe diki yakaratidza kuti kunyangwe kudya (maviri mapunipuni) epeanut butter nechikafu kwakadzikamisa iyo glycemic mhedzisiro yechikafu icho chaive chakakwirira pane glycemic index.

Yakanakisisa nzungu ruomba rwehuremu

Paunenge uchitenga nzungu ruomba rwehuremu, tarisa pakanyorwa. Mamwe marangi epeanut butter ane matani eshuga akawedzerwa, munyu, uye zvinodzivirira.

Natural, organic organic nzungu ruomba mhando ndidzo dzakanakisa kusarudza kana iwe uri kutsvaga kudzikisa huremu. Verenga mavara ekudya kuti uwane iyo yakaderera huwandu hwesodium uye yakawedzera shuga iyo iwe yaunogona kuwana.

Ziva kuti mamwe marangi ebhandi enzungu anoshambadzira chigadzirwa chavo se "nzungu ruomba rwakapararira" pachinzvimbo chekungoti "nzungu ruomba," zvinovapa rezinesi rekuwedzera marudzi ese ezvimwe zvinoshandiswa neshuga.

Crunchy nzungu ruomba ine yakawanda fiber uye folate, zvese zviri zviviri zvakakosha kune hutano hwako. Nepo yakasviba peanut butter sarudzo dzinogona kupa tad yakawanda mapuroteni zvemukati, kusarudza fiber pamusoro pemapuroteni kunogona kuzadza zvakafanana mubhonasi wekusimudzira yakanaka kugaya.

Tenga zvakasikwa nzungu ruomba online.

Peanut butter yekureruka kurasikirwa mazano

Unogona kuwedzera nzungu ruomba kuchikafu chako munzira dzakawanda dzekugadzira. Iko hakuna kudikanwa kwekunamatira neyakajairwa PB & J. Kiyi yekumedza nzungu ruomba rwekudzikisa uremu kuenzanisa: tarisa maviri kana matatu masevhisi maviri emapuniko epeanut butter kashoma pasvondo.

Kana iwe ukadya zvinopfuura izvo, iwe unomhanyisa njodzi yekuverenga zvakanakira nzungu ruomba ine yakanyanya kukwirira koriori kuverenga.

Recipe mazano anoratidza kushandira kwenzungu anosanganisira:

• kuwedzera zvipunu zviviri zvepeanut butter kune yako mangwanani smoothie, ingave iri green smoothie kana bheri musanganiswa
• kukanda nzungu mukati nesaladi dzako
• kuparadzira nzungu ruomba uye uchi pane yakazara-zviyo mbiriso panzvimbo yemafuta
• kudya muto wenzungu wetiThai nzungu nehanyanisi, gariki, uye matomatisi
• Kugadzira DIY fro-yo bar ine grocery-chitoro chando yogati yakasungwa nenzungu kana nzungu ruomba
• inomutsa kirimu yakakora peanut muoatmeal yako kana oats eusiku

Kubatsirwa kwepeanut butter

Peanut butter haingopi mukudzikisira uremu. Kudya nzungu sechikamu chenguva dzose chekudya kwako kune zvimwe zvakanaka, futi.

• Peanut butter inobatsira iwe kupora mushure mekudzidzira. Yakakwira mapuroteni, ayo aunoda kusimudzira kupora kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge
• Peanut butter inogona kuderedza njodzi yako yechirwere cheshuga. Nekuda kweiyo yakaderera glycemic mamaki enzungu, kudya nzungu nguva dzose kunogona kubatsira kuchengetedza shuga yeropa kugadzikana uye kudzikisa chirwere cheshuga.
• Peanut butter yakazara mavitamini uye mamineral. Mhangura, folate, B mavitamini, uye manganese zvese zviripo ipapo.
• Peanut butter inogona kudzikisa njodzi yako yechirwere chemwoyo uye zvimwe zvinokonzeresa kufa. Sezvambotaurwa pamusoro apa, yakakura, yakawanda-gore kudzidza nezve dhayeti tsika yakawana kuti nati kudyiwa kwaipesana kwakabatana nechirwere chemwoyo, gomarara, uye chirwere chekufema.

Tora woenda nazvo

Tichiri kutsvaga zvimwe pamusoro pekuti peanut butter inobata sei muviri wako, asi izvo zvatinoziva izvozvi zvakajeka zvakajeka: Peanut butter inogona kuve chikamu chehutano hwekurema-kurasikirwa chirongwa.

Yeuka, hauzokwanisi kudzikisa huremu nekungodya nzungu ruomba. Kupisa macalorie akawanda pane aunodya iwe nekudya zvine hungwaru uye kurovedza muviri ndiyo fomura yakaratidza yekudzora uremu.

Asi kudya kushandira kana maviri epeanut butter kakati wandei pasvondo zvinogona kungokupa iwe kukurudzira kwaunoda kuti udye mafuta kana chikafu chine shuga yakawanda uchifarira sarudzo dzakanaka.