Buluu wa Peanut Nutrition Facts

Ma calories mu Bokosi la Peanut ndi Mapindu Ake a Zaumoyo

Kodi mafuta a kirimba ndi abwino kwa zakudya zanu ngati mukuyesera kuchepa kapena kusintha thanzi lanu? Mukawerenga malangizo a akatswiri ena odyera zakudya kapena mitu ya zojambulajambula, mungakhulupirire kuti mafuta a paanut ali ndi mphamvu zamatsenga kuti azisungunuka m'chiuno mwanu ndikulepheretsa kulakalaka kwanu. Koma muyenera kulinganitsa ubwino wa kaphika batala ndi luntha. Ngati mumadya kwambiri mafuta a kirimba , zakudya zanu zingakhale zovuta.

Ma calories mu Bulu wa Peanut ndi Zoona Zakudya

Odya wathanzi ayenera kudziwa za mafuta ndi mafuta obiriwira a peanut butter. Ngakhale chakudya chochepa cha carb chili ndi mapuloteni ambiri ndipo chimapereka zitsulo zinazake, dieters ayenera kusamala makamaka akamasangalala ndi mankhwalawa.

Ma calories mu Bukhu la Peanut ndi Brand

Peanut batala ndi imodzi mwa kalori yowonjezera yomwe mungayambe kuika sangweji. Peanut mafuta ali ndi makilogalamu 190 ndi ma gramu 16 a mafuta pa supuni ziwiri kutumikira. Pali kusiyana kochepa mu kalori yowerengeka, magalamu a shuga , ndi mafuta omwe ali ndi makina osiyana siyana a kirimba.

Mafuta a nkhono oterewa amachepa ali ndi chiwerengero chofanana cha mafuta koma amapereka mafuta pang'ono. Ndipo mankhwala omwe amalembedwa kuti "zachirengedwe" sali ochepa mu makilogalamu.

• Buluu wa Jifanamu (Creamy, Regulary kapena Regulary Extra): 190 calories, ma gramu 16, 3 magalamu shuga, ma gramu 7 a mapuloteni
• Jif Buluu wa Nkhalango Yakula (Kuwala kapena Crunchy): makilogalamu 190, mafuta a magalamu 16, magalamu 3 shuga, ma gramu 7 a mapuloteni

• Jif Buluu wa Nkhalango Zowonongeka ndi Uchi: Zakulogalamu 190, 15 magalamu mafuta, 5 magalamu shuga, 7 magalamu a mapuloteni
• Chophimba cha Jif Creamy Peanut: 190 calories, ma gramu 16, 2 magalamu shuga, 7 magalamu a mapuloteni
• Chotupitsa Chakudya Chokhazikika cha Mtedza: Zakulogalamu 190, mafuta a magalamu 12, magalamu 4 shuga, mapiritsi 7 a mapuloteni
• Jif Omega-3 Buluu wa Nkhuta: makilogalamu 190, mafuta a magalamu 16, 2 magalamu shuga, 7 magalamu a mapuloteni
• Buluu Yamchere Wotchedwa Skippy Creamy: 190 calories, mafuta a magalamu 16, magalamu 3 shuga, mapiritsi 7 a mapuloteni
• Chosekemera Chakasu Chakudya Chokoma cha Nkhumba : 200 calories, 16 magalamu mafuta, 3 magalamu shuga, 7 magalamu a mapuloteni

• Bokosi la Nkhuta Yamachepa Ochepetsedwa Mwachilengedwe: 180 calories, 12 magalamu mafuta, 4 magalamu shuga, 7 magalamu a mapuloteni
• Chotupa cha Joe Chomera Chamtengo Wapatali cha Mtedza: 190 calories, 16 magalamu mafuta, 1 magalamu shuga, 8 magalamu a mapuloteni
• Chotupa cha Peanut cha Justin: 190 calories, 16 magalamu mafuta, 2 magalamu shuga, 8 magalamu mapuloteni

• Chotupa Chachilengedwe Chakudya Chokoma Chakumwa : Zakulogalamu 190, mafuta 12 gramu, 2 magalamu shuga, 8 magalamu a mapuloteni

Ndipo ponena za kukula kwautumiki, ndi nthawi yotsiriza yomwe iwe unayesa kuchuluka kwa supuni ya kirimba yomwe iwe umafalitsa pa mkate wako? Kodi mumanyengerera supuni kangati kapena mumabwezeretsamo mumtsuko kuti mupeze mankhwala enaake? Peanut bata ndi imodzi mwa zakudya zomwe timakonda kuziphimba.

Koma chifukwa cha kalori yamtengo wapatali ndi mafuta, zowonjezera zowonjezereka zingathe kuwononga zakudya zonse.

Malori mu PB ndi J

Ndiye chimachitika ndi chiyani mukaphatikiza peanut butter ndi zowonjezera zowonjezera chakudya kapena chotukuka? Zakudya zamakono zamasamba ndi jekeseni wa jelly zimasiyana malinga ndi mtundu wa mkate ndi kupanikizana kumene mumagwiritsa ntchito, koma ngati mupanga PB & J ndizobiri ziwiri za Wonder Bread, supuni imodzi ya Smucker's Grape Jelly, ndi supuni ziwiri za supuni , chotukukacho chingapereke pafupifupi makilogalamu 380.

Zina zosakanikirana ndizo:

• Peanut batala ndi mapesi awiri a udzu winawake : zowonjezera 200

• Peanut bata ndi apulo 1/2: makilogalamu 240
• Peanut bata ndi 5 saltines: 250 calories

Ubwino wa Zaumoyo

Akatswiri ena amanena kuti mafuta a papanatani ndi abwino chifukwa maphunziro a zachipatala asonyeza kuti anthu omwe amadya mtedza kapena nthanje amakhala ndi thanzi labwino. Ochita kafukufuku apeza kuti anthu ena omwe amadya mtedza ndi nthanga moyenera amachepetsa chiopsezo cha matenda a mtima. Koma mukamadya batala wamkonde, mumadya zambiri kuposa nkhanu.

Mitundu yambiri yamalonda ya batala yamchere imaphatikizapo shuga yowonjezera ndi mafuta a hydrogenated. Mitundu yambiri ya chilengedwe ndi yaumunthu ingapangitse okoma ndi mafuta owonjezera kuti apeze mawonekedwe abwino omwe ambirife timasangalala nawo. Choncho ngakhale mutadya zitsamba zokhudzana ndi mtima mukamadya batala wamkonde, nkotheka kuti mukuwonjezera zakudya zomwe mukudya zomwe si zabwino kwa inu.

Buluu wa Peanut ndi Nut Allergies

Ngati muli ndi mitsempha ina ya mtedza, kusankha zakudya zotetezeka kungakhale kosokoneza. Mwachitsanzo, ngati muli ndi zakudya zamtengo wa mtengo mungadye mafuta a mandimu? Peanut Institute ikufotokoza kuti nthanga sizikhala mtedza, ngakhale "nut" ndi mbali ya dzina lawo. Nkhumba ndi nyemba ndipo zimakula pansi, mosiyana ndi mtedza umene umakula pamitengo.

Anthu omwe ali ndi zikopa zamkonde ayenera kupewa peanut batala. Koma Chakudya Chakudya Zofufuzira ndi Maphunziro (FARE) imachenjezanso anthu okhala ndi nthenda ya nut kuti asatenge nthanga komanso "chifukwa chapamwamba kwambiri choyanjana ndi mitengo ya mtedza panthawi yopanga ndi kukonza."

Kodi Bokosi la Nkhumba Lingandithandize Kuchepetsa Kunenepa?

Kudya zakudya zomwe ziri ndi mafuta ambiri ndi ma calories sizowonongeka kulemera kwake. Kodi kudya mafuta a kirimba n'koipa kwambiri chifukwa cha zakudya zanu? Ngati kalori ndiye vuto lokha, ndiye yankho likanakhala inde. Koma kudziletsa ndikofunikira. Chikondi ndi mawu okongola kuti tizimva kukhuta ndi kukhutira titatha kudya chakudya. Ngati tikumva kuti ndife osadetsedwa, sitidya kwambiri. Ndipo ambiri a ife timakhala ngati tizilombo toyambitsa mafuta.

Koma kufufuza pa ubwino wokhutira ndi mafuta a kirimba sikumveka. Kafukufuku wina amasonyeza kuti kudya mafuta a mandimu kumapangitsa kuti anthu azidya zakudya zolimbitsa thupi . Koma maphunziro ambiri ndi osawerengeka ndipo samaphatikizapo anthu omwe akuyesera kuchepetsa thupi.

Ngati mukufuna kuwonjezera peanut butter kwa smoothies anu kapena ngati mukufuna kuphika ndi kirimba batala, taganizirani kugwiritsa ntchito kasupe batala mapuloteni ufa. Mankhwala monga PBFit amapanga ufa wofiira wamtundu wokhala ndi chokoleti wokhazikika komanso wa chokoleti womwe ukhoza kuphatikizidwa mu zakumwa kapena kuphika mu muffins, cookies, kapena zikondamoyo. Mukhoza kuphatikizapo ufa ndi madzi kuti mupange calorie ya pansi, mafuta ochepa omwe amafalitsidwa. Supuni yawiri yotumikira PBFit imapereka makilogalamu 50, 1.5 magalamu a mafuta, magalamu 4 a mavitamini, ndi magalamu 6 a mapuloteni.

Mfundo Yofunika Kwambiri: Kodi Bokosi la Nkhuku Ndilo Lothandiza Kwa Inu?

Ngati kudya pang'ono za kirimba zimakuthandizani kuti muzimva kukhuta, kuziletsa ndikudya pang'ono tsiku lonse, ndiye idyani! Mapuloteni mu kirimu bata adzakuthandizani kukhalabe ndi minofu. Koma ngati mukuvutika kuti muchepetse pansi komanso batala wa pikisano mumasamba anu a tsiku ndi tsiku, ndiye kuti mungafune kutaya ndi kusankha zina zowonjezera mapuloteni .

Kumbukirani, ngati mukufuna kulemera, mphamvu zoipa zimakhala zovuta kumapeto. Palibe zakudya zamatsenga zomwe zingakuthandizeni kuchepa popanda kupanga kusintha kwa calorie yanu komanso ndalama zanu . Peanut batala ndizosiyana. Ngati mumakonda mtedza, ndipo mukufuna kukolola madalitso awo, muzidya amondi amodzi. Calorie chiwerengero chachepa ndipo sichidya mafuta owonjezera kapena shuga.

> Zotsatira:

> Schouten LJ, wa Brandt PA. Ubale wa Mtedza Nkhuta, Nkhumba ndi Nkhumba Yamphanga Kuyamwa ndi Kufa Kwapadera Ndiponso Kwadzidzidzi: Kuphunzira Kanthu ndi Kufufuza Meta. International Journal of Epidemiology . June 2015: 39. ndi: 10.1093 / ije / dyv039.

> Taliun D, ​​Fotolia. Mtedza ndi Zomera - > Osati Buluu wa Nkhumba - > Zogwirizana ndi Lower Mortality Rates, Study Finds. https://www.sciencedaily.com/releases/2015/06/150610190920.htm.