Amathiphu wePB Diet ukukusiza Slim Down
Ungumuntu odla i-peanut butter? Uma uzama ukulahlekelwa isisindo, ungase ube nenhlanhla. Abanye ochwepheshe nabacwaningi batusa ubhontshisi we-peanut ukuze ulahlekelwe isisindo. Kodwa uma ufuna ukudla kwakho kwe-peanut butter ukuze uphumelele, udinga ukulandela imithetho embalwa ehlakaniphile.
I-Peanut Butter kanye nokulahlekelwa kwesisindo
Nakuba ibhotela le-peanut inezinzuzo zezempilo , eziningi ze-dieters zigwema ukudla ukudla okudumile ngenxa yamakholori namafutha, kanye nama-sweeteners afakwe kwezinye izinhlobo.
Yingakho engabandakanyi ezidlweni ezihlukahlukene zokulahlekelwa kwesisindo. Ibhotela le-peanut ngokuvamile linama-khalori angu-190 ku-2-isipuni ekhonzayo, enezinhlamvu ezingu-144 eziphuma ngamafutha.
Kodwa-ke, ucwaningo lubonise ukuthi ukudlala ibhotela le-peanut kungaba indlela ephumelelayo yokulawula indlala ngaphandle kokuzuza isisindo. Kungani isebenza? Ngoba ibhotela le-peanut inikeza umuzwa wokuzizwa noma ukugcwala. Ngaphezu kwalokho, isifundo sathola ukuthi abesifazane abahlanganisa amantongomane amaningi ekudleni kwabo batholakala ukuthi bancane amathuba okuba nesisindo ngaphezu kweminyaka eyisikhombisa.
Uma uzama ukunciphisa isisindo, ukubukela amafutha akho ekudleni kubalulekile. Kodwa ukuziphathisa ibhotela le-peanut ekudleni kwakho kungakunqanda ukudla kwakho futhi kuvimbele ukudla okudliwayo. Futhi kwenzekani uma uyeka ukudla ngokweqile? Ulahlekelwa isisindo!
Isidlo se-Peanut Butter
Ucwaningo lwe-Purdue University lubonise ukuthi izihloko ezazithola emanzini kanye nebhotela le-peanut zazikwazi ukulungisa izidlo zazo ukuze zingabi nesisindo lapho zidla ukudla okuphezulu kwekhalori.
Ucwaningo lunikeza ithemba kulabo abathanda amantongomane futhi abafuni ukuwaxosha ekudleni kwabo.
Abacwaningi bathola ukuthi ama-peanut butter and butterfly baveza ukwaneliseka kokudla nokuzwa ukugcwala kwamahora ambalwa emva kokudla. Ngokuqhathanisa, lapho abahlanganyeli bedla ezinye ukudla okulula njengokufana namaqebelengwane elayisi, indlala ibuyele phakathi nengxenye yehora.
Ucwaningo lubuye lusekele izifundo ezedlule nezide zesikhathi esidlule ezibonisa ukuthi ukusetshenziswa njalo kwezinkukhu akukhuthazi ukuzuza kwesisindo.
Amafutha Anempilo Enenhliziyo Enempilo
Ucwaningo lwe-Purdue kanye nezinye iziphakamiso godu lisikisela ukuthi ungazuza ekushintsheni okuhle kohlobo lwamafutha odlayo uma udla amantongomane nebhokisi le-peanut ngokulinganisela. Abahlanganyeli bokufunda abadla ibhotela le-peanut banciphisa amafutha abo abagcwele futhi banwetshwa amafutha e- monounsaturated ne- polyunsaturated . Amafutha e-Monounsaturated aphakamisa amazinga "amahle" e-cholesterol ngaphandle kokuphakamisa inani eliphelele legazi le-cholesterol. Lokhu kanye nezinye izizathu kungase kubangelwe ukuthi ukusetshenziswa kwe-nut kuhlotshaniswa nengozi ephansi ye-syndrome ye-metabolic kanye nesifo senhliziyo.
Ungadla kanjani ama-Peanuts ne-Butter Peanut ekudleni kwakho
Ungakwandisa kanjani ibhotela le-peanut ekudleni kwakho futhi usalondoloze ukulahleka kwekhalori okudingekayo ekulahlekeni kwesisindo ? Isihluthulelo ukudla ibhotela le-peanut ngokulinganisela. Ukusebenza okulodwa kwebhokisi le-peanut kungamapuni amabili wezipuni. Ungadla ibhotela le-peanut ekukhonzeni okukodwa kwesinkwa esinhlamvu noma ngesithelo noma imifino. I-Peanut Institute ibonisa nokuthi ungafafaza amantongomane agwetshiwe esikhwameni sakho esikhundleni se-croutons.
Nazi ezinye imibono ye-peanut enempilo yokudla:
- Gweba ama-apple tincetu ku-bhotela ye-peanut.
- Saka ibhotela le-peanut phezu kwebhanana elinqunywe ngesigamu ngobude.
- Yiba nokukhishwa kwamantongomane aphuziwe, ancishisiwe-usawoti njengendlela yokudla.
- Hlanganisa ibhotela le-peanut emathini esiliva.
- Yenza umxube wakho womzila ngezithelo ezomile kanye namantongomane aqoshiwe.
- Yibhotela le-peanut on isinkwa sonke sokusanhlamvu sakusihlwa.
- Zama ibhotela le-peanut on toast noma i-muffin yesiNgisi ngesikhathi sasekuseni.
- Sakaza ibhotela le-peanut kuncibilikisiwe-usawoti we-saltine noma ama-crackers akolweni.
- Zama ibhotela le-peanut spreads on tortilla noma tortilla chips.
- Sakaza ibhotela le-peanut kwilayisi noma amaqebelengwane e-popcorn.
- Hlanganisa amantongomane nge-microwave popcorn.
- Sebenzisa i-peanut butter powder (i-PBFit yenza izinhlobonhlobo ezinhlobonhlobo ezivamile nezokhokolethi) ukuze uthole ukunambitheka namaprotheni anikezwa ngamanqamu ngaphandle kwama-calories.
Ukuqeda amafutha engeziwe kanye ne-Sugar ngebhokisi le-Peanut Natural
Enye indlela yokuqeda amafutha kanye noshukela okweziwe ngokuthenga noma ukwenza ubhontshisi we-peanut engasetshenzisiwe. Bheka engxenyeni enkulu yokudla yemakethe yakho yezinkukhu kanye ne-grinder etholakalayo ukuze wenze ibhotela lakho le-peanut ilungelo esitolo. Ungabe usulungisa u-flavour ekhaya, ungeze u-usawoti noma i-sweetener uma ufisa. Uzothola ukuthi ukuxubana kwebhokisi le-peanut yemvelo kungcono kuma-smoothies futhi kusebenza kahle.
Izwi elivela
Kunezindlela ezingenakubalwa zokudla ibhotela le-peanut ukuze ulahlekelwe isisindo. Mane ukhumbule ukulawula ubukhulu bezinxenye zakho ukuze ukwazi ukujabulela amantongomane nokugcina ukudla kwakho endleleni.
> Imithombo:
> Bes-Rastrollo M, Wedick NM, Martinez-Gonzalez MA, Li TY, uSampson L, Hu FB. Ukutadisha okubhekayo kokusetshenziswa kwamanzi, ukushintsha kwesisindo sesikhathi eside, kanye nengozi yokukhuluphala kubafazi. I-American Journal of Nutrition Clinic . 2009; 89 (6): 1913-1919. doi: 10.3945 / ajcn.2008.27276.
> Flores-Mateo G, Rojas-Rueda D, iBasora J, Ros E, Salas-Salvado J. Ukudla nokuhlambalaza: ukuhlaziywa kwe-meta-analysis of trial trials. I-American Journal of Nutrition Clinic . 2013; 97 (6): 1346-1355. doi: 10.3945 / ajcn.111.031484.
> Luo C, Zhang Y, Ding Y, et al. Ukusetshenziswa komswakama kanye nengozi ye-type 2 yesifo sikashukela, isifo senhliziyo nesifo-konke okubangelwa ukufa: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta. I-American Journal of Nutrition Clinic . 2014; 100 (1): 256-269. doi: 10.3945 / ajcn.113.076109.
> Mattes RD, Kris-Etherton PM, Foster GD. Impact of Peanuts and Nuts Tree on Body Weight and Healthy Ukulahlekelwa Isisindo kubantu abadala. I-American Journal of Nutrition Clinic. 2008; 138 (9); 17415-17455.
> Tan SY, Dhillon J, Mattes RD. Ukubuyekezwa kwemiphumela yamantongomane ngesidlo, ukudla okudla, umzimba kanye nesisindo somzimba. I-American Journal of Nutrition Clinic . 2014; 100 (Supplement_1). doi: 10.3945 / ajcn.113.071456.