Peanut bata akhalapo kwa zaka zambiri, koma tsopano ali ndi mpikisano wosiyana ndi mtedza wa nut nut monga butterhesa ndi mafuta a amondi. Mwinamwake mwamva kuti mtedza ndi wabwino kwa moyo wanu wa thanzi. Koma kodi mtedza wokhala watsopano komanso wokwera mtengo kwambiri umakhala wabwino kwa inu kuposa peanut butter? Kodi ndi nthawi yosinthitsa masangweji a PBJ ku ABJ kapena CBJ?
Mauthenga okhudzana ndi zakudya zimasonyeza kuti mafuta a amondi kapena kafeti akhoza kukhala bwino kwambiri, koma osati ndi zambiri.
Nazi zenizeni za mitundu itatu ya mtedza wa mafuta.
Buluu wa Peanut Nutrition
Peanut bata ndiwo mankhwala abwino kwambiri a mapuloteni ndi monounsaturated fatty acids, ndipo ali ndi magnesium, potassium, selenium, ndi vitamini B pang'ono. Supuni imodzi ya supuni ya kirimba imakhala ndi makilogalamu 94, mapuloteni 4 magalamu, ndi ma gramu 8 a mafuta onse.
Mtedza wa Almond Wamtundu
Mafuta a amondi ali ndi mafuta ochulukirapo kuposa mafuta a mandimu , koma amaphatikizapo mafuta ochulukirapo ndipo pafupifupi theka la mafuta odzaza mafuta . Buluu wa amondi uli ndi zida zambiri komanso zakudya zochepa, choncho zimakhala ndi chiwerengero chofanana cha mafuta a mandimu .
Mtedza wa amondi uli ndi mchere wochuluka kuposa mafuta a kirimba, kupatula selenium. Peanut bata ali ndi mavitamini ambiri a B.
Katemera Wosakaniza
Botolo la katsamba limakhala ndi chiwerengero chofanana cha mafuta ndi mafuta monga kirimba batala, koma mapuloteni ochepa komanso ma carb. Botolo la cashew lili ndi chitsulo komanso magnesium yambiri kuposa kapu.
Mtedza wa mafuta amtundu wa mafuta umakhala ndi mafuta ochepa kwambiri.
Ubwino wa Zitsamba Zonse za Nut
Nkhumba, mtedza, ndi mafuta a amondi zili ndi phytosterols, zomwe zimakhala ndi cholesterol. Mosiyana ndi cholesterol, ma phytosterols angathandize kuchepetsa mafuta m'thupi mwa anthu. Chofunika kwambiri ndizo zonse zomwe zimayambitsa mapuloteni, mchere, ndi mafuta abwino.
Mukhoza kugwiritsa ntchito ndalama zina za cashew ndi mtedza wa mafuta ngati mumakonda kukoma, koma simukupeza chakudya chowonjezereka cha chinthu chomwe chimapweteka kawiri kapena katatu.
Kupewa Zowonjezeka Zosafunika ndi Zosakaniza
Mwina mungafunikire kusamala pang'ono mukagula buledi chifukwa zina zimakhala ndi shuga zowonjezereka zomwe simukusowa. Masitolo ambiri ndi malo ogulitsa zakudya amakhala ndi gawo lalikulu komwe mungathe kupukuta mtedza wanu wokha kuchokera ku mtedza wawo wambiri. Izi zimapewa zopangira zosayenera. Kunyumba, mukhoza kuwonjezera mchere ndi uchi pang'ono, shuga, kapena zotsekemera zina ngati mukufuna.
Nthendayi ku Butters Wamtundu
Dziwani kuti anthu omwe ali ndi chiwindi cha nkhwangwa ali pachiopsezo chachikulu chotenga zakudya zamtundu wa mtedza, choncho mafuta a amondi kapena batala sangakhale abwino. Lankhulani ndi wothandizira zaumoyo wanu ngati inu kapena a m'banja mwanu muli ndi chifuwa cha mandimu kapena mtedza.
> Zotsatira:
> United States Dipatimenti ya Zamalonda National Nutrient Database ya Standard Reference, Chimasulidwe 27. "Pearut batala, yosalala bwino, ndi mchere." https://ndb.nal.usda.gov/ndb/foods/show/4811.
> United States Dipatimenti ya Zamalonda National Nutrient Database ya Standard Reference, Chimasulidwe 27. "Buluu wa amondi, maonekedwe abwino, ndi mchere." https://ndb.nal.usda.gov/ndb/foods/show/3768.
> United States Dipatimenti ya Zamalonda National Nutrient Database ya Standard Reference, Chimasulidwe 27. "Botolo la mafuta, maonekedwe abwino, ndi mchere." https://ndb.nal.usda.gov/ndb/foods/show/3758.