Funda ukuthi ibhotela le-Peanut lingawusiza kanjani impilo yakho futhi linciphise phansi
Kumele uyithande lapho ukudla okuhle okukudla okuthandayo kuhle, futhi. Yilokho kanye nebhotela le-peanut (noma noma iyiphi ibhotela le-nut, ngaleyo ndaba).
Ibhotela le-peanut ilayishwa izakhi eziningi zokugqugquzela impilo, kuhlanganise ne-vitamin E, i-magnesium, insimbi, i-selenium ne-vitamin B6. Ucwaningo lubonisa ukuthi abantu abadla njalo amantongomane nebhotela le-nut, kuhlanganise ibhotela le-peanut, bancane amathuba okuthuthukisa isifo senhliziyo nokuthayipha u-2 ngesifo sikashukela.
Ngaphandle kwalokho, ibhotela le-peanut iyasebenza kakhulu-yiziphi ezinye izinguquko zokudla ezihamba phambili kusukela ekudleni kwasekuseni kuya kwasemini kuze kube sekuseni ukuze zithole ukudla kanye ne-dessert? Uma ukunambitheka yedwa okwanele ukukwenza ube ngumshayeli, cabangela ezinye zezinzuzo zezempilo.
Nelisa Isifiso Sakho
I-PB yama-fibre (cishe ama-gramu angu-2 isipuni ngasinye) kanye namaprotheni (azungeze ama-4 amagremu ngalinye isipuni) iphakamisa i-punch enamandla yokucindezela ukudla. Ucwaningo olwenziwe eBritish Journal of Nutrition lwathola ukuthi abantu abadla ama-peanut noma i-peanut butter for breakfast kwase kubhekene nokunciphisa okukhulu kwesifiso sokudla amahora angama-12. Kungenzeka ngoba ibhotela le-peanut lihlotshaniswa nokwanda kokwenziwa kwe-PYY, i-hormone egcwele ukuzwa, abacwaningi abatholile.
Slim Down
Ngoba ibhotela ye-peanut iyasiza ukulawula ukudla, kungase kungabi umangaza ukuthi kungakusiza ukuba unciphise . Ngokudla ucwaningo, abantu abadla izidakamizwa bavame ukuba nenani lempilo enempilo yomzimba (BMI) kunezinkampani ze-nut.
Vikela iPumper Yakho
Ama-peanuts angumthombo omuhle kakhulu wamafutha angasetshenzisiwe, okusiza ukwehlisa i-cholesterol embi. Abesifazane abadla okungenani amahlanu amantongomane ngesonto (ukukhonza okulodwa kwachazwa njenge-1 ounce yamantongomane noma isipuni esingu-1 sebhokisi le-peanut) lalingamaphesenti angu-44 anciphisa ingozi yesifo senhliziyo uma kuqhathaniswa nabesifazane abavame ukudla amantongomane, kubonisa i-Harvard University Nurse's Ucwaningo lwezempilo.
Zinike Isikhumba Esihle Nezinwele
Ama-peanut aqukethe i-biotin, i-vitamin B edingekayo ukuze kutholakale isikhathi eside, ama-locks kanye ne-general scalp. Ibuye ihlinzeke nge-vitamin E, eyondla isikhumba iphinde iyivikele emisebeni ye-UV ewonakele.
Kungcono Ukuphatha Uhlobo Lwe-2 Lokushukela
Amantongomane-kanye nokusabalala kwawo-ubuthakathaka ngokwemvelo ku-carbs ukuze bakwazi ukuvimbela ama-spikes e-sugar. Ziyisiphuzo esincane esincane esisheshayo futhi esincane esincane se-carb kubantu abanesifo sikashukela sohlobo lwe-2.
Yiqiniso, awukwazi ukusikaza indlela yakho kuyo yonke imbiza ye-spready creamy. Noma yikuphi udoti lwe-peanut butterfly uyazi ukuthi lokhu kukhethwa kuphezulu ngamakholori (cishe amaphesenti angu-100 ngepuniji), ngakho-ke kungcono ukuzitholela ukupheka okwebukhulu besipuni.
Futhi akuwona wonke ama-PBs adalwe alinganayo, ngakho-ke uma uthengisa izinhlobonhlobo zemvelo ezenziwa ngaphandle kwamafutha athile okwenziwe nge-hydrogenated (amafutha okuthutha) nezinye izithako ezisolisayo.
Hlola le mibono enhle ukuze ubone ukuthi kulula kangakanani ukufaka ukusakazeka okunempilo ekudleni kwakho.
- Yenza sandwich enempilo ye-PB & J yekusasa, ukudla kwasemini noma isidlo sakusihlwa. Ungasebenzisa noma yiliphi ibhotela le-nati ukuze uqhube lolu daba olusheshayo olulula.
- Hlanganisa ibhotela le-peanut ku-cereal yakho eshisayo ukuze uhambe u-flavour okhilimu, njengalesi siphumu esiphundu se-flax esidla i- peanut butter hot cereal recipe.
- Phonsa isipuni ku-smoothie yakho ukuze ubukhulu obengeziwe.
- Sakaza ibhotela le-peanut kwizithelo zomuncu we-snacky and crunchy snack.
NguJoy Bauer, MS, i-RDN, i-CDN, i-Health and Nutrition Expert ye-NBC's Today Show futhi umsunguli wezinkinobho ezidlayo.