Kodi pali chinthu chonga mafuta otsekemera a mafuta osakanizidwa opanda mafuta ambiri? Yankho ndilo inde. Gwiritsani manja anu pa batala wa mandimu, imodzi mwa zinthu zamatsenga kwambiri pa alumali lero.
Makhalidwe Okhaokha a Zachitsamba Zamakono
Buluu wobiriwira wothira amapangidwa kuchokera ku nthanga zeniyeni. Kusiyanitsa pakati pa ufa wa PB ndi wokhazikika kachisitere batala? Mpukutuwu umapangidwa kuchokera ku manyowa, omwe amatanthauza kuti mafuta ochulukirapo amafufuzidwa kuchokera ku nthikiti asanafike pamtsuko.
Monga momwe dzina limasonyezera, batala wa mandimu umabwera mu mawonekedwe a ufa, zomwe zikutanthauza kuti muyenera kuwonjezera madzi kuti mutenge PB nsalu.
Chophimba Chokhazikika cha Zakudya Zakudya Zakudya Zakudya Zamakono
Iyi ndi gawo lodabwitsa kwambiri. Chifukwa cha mapeyala omwe asokonezeka, PB yopangidwa ndi ufa uli ndi gawo limodzi mwa mafuta ndi makilogalamu a zinthu zonse. Supuni ya 2 yokhala ndi mavitamini okwana pafupifupi 200 makilogalamu ndi ma gramu 16 a mafuta, pamene ufa womwewo uli ndi pafupifupi 45 calories ndi 1.5 magalamu a mafuta. Ndikofunika kudziwa kuti, mutangoyambitsa madzi mu supuni 2 za ufa, mumatha ndi supuni 1 kapena 1 1/2 ya peanut butter weniweni, kotero mungafunikire kuwirikiza kawiri. Komabe ziwerengero zazikulu kwambiri! Mafuta a PB ali ndi 50 peresenti yocheperapo mafuta ndi 80 peresenti yochepa kuposa mafuta ake.
Mmene Mungatembenuzire Powder mu Chotola cha Nkhumba
Pali sitepe imodzi yokha! Zomwe mukuyenera kuchita ndi kusakaniza ufa ndi madzi, kuyambitsa, ndipo muli ndi batala!
Ngati mukupanga zinthu zina, yambani kusakaniza supuni 2 za ufa ndi madzi pang'ono chabe. Pang'onopang'ono, onjezerani madzi mpaka atha kukhala osasinthasintha. Muzimasuka kuwonjezera pang'ono zokometsera ndi / kapena mchere, makamaka ngati chizindikiro chimene mukugwiritsira ntchito sichinawaphatikizepo.
Tsopano inu muli ndi calorie-mumachepetsa mafuta ochepa a PB kuti mugwiritse ntchito kulikonse komwe mungagwiritsire ntchito nsankhu.
Kumene Mungapeze Chophimba Chamakono Chokoma
Zomwe mwazikonda kwambiri ndi PB2 (zopangidwa ndi Bell Plantation) ndi Just Great Stuff (zopangidwa ndi Betty Lou). Zonsezi zikhoza kupezeka m'masitolo akuluakulu, makamaka omwe ali ndi malingaliro abwino a zinthu zachilengedwe, ndi pa intaneti. Komanso, sitolo yapamwamba ya Jif nayenso yayamba kupanga mafuta a kirimba wobiriwira.
Chakudya Chophika Chakumwa Chamakono Ndi Malingaliro Osewera
Mutangosakaniza ndi madzi, mungagwiritse ntchito PB podutsa paliponse pomwe mungagwiritse ntchito PB nthawi zonse. Koma sizo zonse! Mpweya wokha ukhoza kugwiritsidwa ntchito monga chogwiritsira ntchito nthawi iliyonse yomwe mukufunikira mlingo wabwino wa kirimba batala!
- Mu smoothies: Onjezerani supuni kapena ziwiri za ufa kwa wanu wokonda smoothie kapena kugwedeza. Onetsetsani kuti zosangalatsazo zikugwirizana. Yesani ndi mulungu wothira smoothie kwa PB & J kupotoza!
- Muzinthu zophikidwa: Onjezerani mafuta a chikondwerero ku maffin, cookies, ndi zina. Zonse za PB zokoma popanda mafuta onse amene amabwera ndi batala wa mandimu!
- Mu oatmeal: Chakumwa cham'mawa chidzalawa kwambiri pamene PB kukoma mukusakaniza. Ndiwowonjezera kwambiri ku mbale ya oatmeal.
Kwa maphikidwe opanda ufulu, chakudya chimapezekanso, nsonga zamalangizo, ndi zina zambiri, lembani kwaulere maimelo a tsiku ndi tsiku kapena pitani ku Hungry Girl!