Kunyangwe iwe uri kunakidzwa nePB&J pakati pehusiku kana masvosve emasikati padanda, nzungu butter inzira inovimbika yekukuzadza iwe-apo, tingati, kuve wakanyanya-kukodzera kupfuura boka remakarotsi. Neraki, iyi condiment yakanaka kwazvo kwauri, zvakare. Nut butters inzvimbo huru yeprotein-based protein, anodaro Dr. Felicia Stoler , DCN, nyanzvi yezvekudya yakanyoreswa, nyanzvi yezvekudya uye kurovedza muviri. Mafuta uye faibha munzungu zvinobatsira kupa satiety, kana kunzwa kwekuguta. Chero bedzi iyo ingredient rondedzero yakachena (nzungu inofanira kugara iri iyo yekutanga ingredient!), PB inogona kuve nyore chikamu chekudya kune hutano. Verenga kuti udzidze mabhenefiti ayo, pamwe nemhando gumi dzenzungu dzakatenderwa nepeanut butter uye gwara rekuchengeta bhata renzungu.
RELATED: 15 yeMakuru Makuru ePeanut Butter Recipes Ever
Ndeapi Mabhenefiti Ehutano ePeanut Butter?
Chinhu chedu chatinoda nezve peanut butter ndechekuti kuzadza (uye kukwanisika) kuri sei. Wedzera kune masmoothies, oatmeal, noodle uye masangweji mabikirwo, kana kubatanidza nawo maapuro uye celery yekuwedzera kuwedzera kweprotein ine chokwadi chekukubata pakati pekudya. Pamusoro pekuve neprotein-packed, peanut butter uye nzungu kazhinji zvine toni yehutano hunoenderana. [Nzungu] dzakanyanya mumafuta emonounsaturated uye polyunsaturated, ayo anonzi ane utano hwemwoyo nokuti anobatsira kuderedza LDL (aka ‘bad’) cholesterol, anodaro Stoler. Izvo zvinewo omega-6 fatty acids, pamwe nebiotin, mhangura, niacin, folate, manganese, vhitamini E, thiamin, magnesium uye phosphorus. Kunyangwe zvirinani, nzungu dzinewo fiber, sezvo dziri nyemba uye dzakakura pasi pevhu.
Ndezvipi Zvinosanganiswa Zviri muUtano Peanut Butter?
Hapana anoshamisika, chinhu chekutanga pane chinyorwa chinofanira kunge chiri nzungu. Zvimwe zvitoro zvinogadzira peanut butter itsva panzvimbo [nokugaya] nzungu kuita bhata renzungu kana kunamira, anodaro Stoler. Dzimwe nguva munyu kana zvimwe zvinonhuwira zvinowedzerwa. Mune zvimwe zviitiko, oiri yekuwedzera inowedzerwawo kugadzira yakapfava.
Mamwe mapeanut butter anotapirawo zvawo neshuga, molasses kana huchi, izvo zvinowedzera shuga yavo. Kana iyo isiri nyaya kwauri, Stoler haasati afunga kuti iwo akatapira peanut butter haana hutano. Zvisinei, iye anoita inokurudzira kugara kure nemafuta enzungu anotapirirwa neasina-zvinovaka muviri, kana ukasangana chero pachitoro.
AmazonIwo gumi Akanyanya Hutano Nzungu Butter Brands
1. Jif Natural Crunchy Peanut Butter
Pamapupu maviri ekupa: 190 makorikori, 16g mafuta, 8g carbs, 7g protein, 3g shuga, 3g fiber, 65mg sodiumIngredients: nzungu, shuga, mafuta emuchindwe, 2 muzana kana kuti pasi munyu nemolasses
Ichi ndicho chimwe cheStoler's go-to brands. Funga nezvayo sechisikigo kutora hombe-brand peanut butter inotapira, yakarungwa munyu uye ine mafuta. Sangweji yangu yandinofarira-yandakatendeudzira vanhu vazhinji-iJif kana Skippy Natural PB ine jelly, jamu kana michero inopararira. Martins Yese Gorosi Mbatata Chingwa , anoti. Iyo gobvu, yakapfava, yakapfava uye ine 2 magiramu efiber pachidimbu.
Zviedze: Yakakangwa Peanut Butter uye Jelly Sandwich
Amazon2. Skippy Natural Creamy Peanut Butter Kupararira
Pamapupu maviri ekupa: 190 macalorie, 16g mafuta, 6g carbs, 7g protein, 3g shuga, 2g fiber, 150mg sodium
Ingredients: nzungu dzakakangwa, shuga, mafuta emuchindwe, munyu
Iyi imwe mhando yechinyakare yakanaka padivi neJif, kunze kwekunge ine 1 giramu shoma fiber, yakakwira sodium uye isina molasses. Skippy's mutsara wese wekupararira kwechisikigo hauna mapreservatives, artificial flavour uye mavara. Kufanana neakawanda peanut butters, iyi zvakare haina cholesterol uye trans mafuta.
Zviedze: Rainbow Collard Inoputira nePeanut Butter Dipping Soso
Amazon3. Justin's Classic Peanut Butter Squize Packs
Pane imwe-pack inoshumira: 210 makorikori, 18g mafuta, 6g carbs, 7g protein, 2g shuga, 1g fiber, 25mg sodium
Ingredients: yakaoma yakakangwa nzungu, mafuta emuchindwe
Ini ndinoda kuti makambani atanga kugadzira peanut butter uye mamwe nut butter mumapaketi e-single-serve, anodaro Stoler, nekuda kwekureruka kwavanoita kuchengetedza chikamu chekutonga uye snacking pakufamba. Iyi yakakurumbira isiri GMO, gluten-isina brand haina shuga yakawedzerwa kana munyu, iyo inotsanangura yakaderera shuga uye sodium kuverenga mukuenzanisa nemhando huru. Justin's zvakare anoshandisa mafuta emichindwe akacheneswa asingatadze kana kukuvadza orangutan munzvimbo dzaanokohwewa.
Zviedze: Husiku Oats nePeanut Butter uye Banana
Anopenga Richard's4. Anopenga Richard's All-Natural Crunchy Peanut Butter
Pamapupu maviri ekupa: 180 macalorie, 16g mafuta, 5g carbs, 8g protein, 2g shuga, 3g fiber, 0mg sodium
Ingredients: nzungu dzakakangwa dzakaoma
Few, tinotangira papi? Chekutanga pane zvese, haina kuchena pane imwe-ingredient label. Kechipiri, iyi pick is shuga-, mafuta- uye munyu-isina, vegan, isiri-GMO uye isina zvese BPA uye cholesterol. Chirongo chega chega chebhata renzungu chakazara nemhando mazana mashanu nemakumi mana enzungu mbishi, dzese dzakagadzirwa uye dzakarimwa muUnited States. Ingo shandisa chibatiso kuti usanganise mafuta uye nzungu crunch pamwe chete kuti zvive nyore kupararira.
Zviedze: Yakarungwa Apple Chips uye Peanut Butter Toast
Amazon5. 365 by Whole Foods Market Organic Creamy Peanut Butter
Pamapupu maviri ekupa: 190 macalorie, 16g mafuta, 7g carbs, 8g protein, 2g shuga, 3g fiber, 0mg sodium
Ingredients: organic yakaoma yakakangwa nzungu
Yakada kufanana neyekudya kwaCrazy Richard-hungwaru, asi yakachipa zvakanyanya (uye pamwe inogona kuwanikwa, kana uchigara padhuze nenzvimbo yeWhole Foods Market). Iyi organic, isiri-GMO PB haina shuga yakawedzerwa uye munyu, vegan uye yakagadzirwa nenzungu dzeU.S. (BTW, unogona kufunga kuti peanut butter yese ndeye vegan, asi iyo ine isiri-organic chena shuga *technically* haisi ... ingobvunza. ketchup .) Kungofanana nemafuta enzungu akawanda—zvikurukuru ayo asina mafuta kana kuti emulsifiers—mafuta omusikirwo enzungu achaparadzana neakaoma. Asi vamwe vaongorori veAmazon vanoti iyi haina kuoma kumutsa semamwe mabhureki.
Zviedze: Soba Noodles nePeanut Sauce
RXBAR6. RX Nut Butter Peanut Butter
Pamapupu maviri ekupa: 180 macalorie, 14g mafuta, 8g carbs, 9g protein, 3g shuga, 2g fiber, 110mg sodium
Ingredients: mazai machena, mazuva, kokonati mafuta, gungwa munyu
Kune mashoma mashoma enzungu butter pamusika anotapirirwa nemazuva, asi iyi ine zvakare yakafanira kudada yekuwedzera yezai jena kune mamwe mapuroteni. Iyo isiri-GMO, keto-inoshamwaridzana (seyakawanda peanut butter), isina gluten uye haina chero shuga yakawedzerwa. Ishandise kugadzira muto wenzungu we soba noodles kana kuidzvora pamusoro peoatmeal kuti iwedzere mapuroteni- uye fiber-rich.
Zviedze: Inodziya Sesame Noodle Salad
Thrive Market7. Thrive Market Organic Creamy Peanut Butter
Pamapupu maviri ekupa: 180 makorikori, 16g mafuta, 5g carbs, 8g protein, 2g shuga, 3g fiber, 5mg sodium
Ingredients: organic nzungu
Tinoda pfungwa yehomwe iyi inosvinwa. Unogona kutsvedzerera pamusoro pechigunwe, kurungidzira mundiro yesmoothie kana kusvina pazvimedu zveapuro nyore nyore sezvaunogona kuitsveta kubva muhomwe (c'mon, zvakangofanana nekuidya kubva muchirongo, kubvisa chipunu) . Ingove nechokwadi chekukanya homwe kuti ubatanidze mafuta uye zvakaomeswa usati wanyura. Thrive Market's PB ndeye organic, isiri-GMO, vegan uye isina mapreservatives, gluten uye yakawedzera shuga uye zvinotapira.
Zviedze: Kocoa Peanut Butter Granola
Amazon8. Paridza Rudo Naked Organic Peanut Butter
Pamapupu maviri ekupa: 180 macalorie, 15g mafuta, 6g carbs, 7g protein, 1g shuga, 2g fiber, 0mg sodium
Ingredients: organic nzungu
Iyi mhando yeCalifornia inodada mune yayo yese-yakasikwa, diki-batch peanut butter, iri vegan, gluten-isina, isiri-GMO uye isina munyu, shuga, mafuta emichindwe uye zvinochengetedza. Kugadzira iyo PB muzvikamu zvidiki zvinoreva kuti mhando inogona zvakare kusimuka kubva pane chero zvisina basa kugadzira chikafu uye stabilizers. Kuparadzira Rudo ndekwemhuri uye kunowanzo shanda nevasina purofiti, saka kunyangwe iyi nzungu bhotela iri splurge, yakakosha.
Zviedze: 3-Ingredient Peanut Butter Cookies
Walmart9. Smucker's Natural Creamy Peanut Butter
Pamapupu maviri ekupa: 190 macalorie, 16g mafuta, 7g carbs, 8g protein, 2g shuga, 3g fiber, 110mg sodium
Ingredients: nzungu, munyu mumwechete kubva muzana
Iwe unoziva uye unoda rudzi urwu kune yakakurumbira Concord mazambiringa jelly. Ndekupi kurinani kurinani pane iyi peanut butter ine runyoro rwakachena rwezvekudya uye nhamba dzakasimba dzekudya? Iyo yemahara yehydrogenated oiri, isiri-GMO, vegan uye gluten-isina kubhutsu. Ishumire nemichero, iparadzire pane sandwich kana kuchera muhari kusvika pamwoyo wako-hatizotauri.
Zviedze: Peanut Butter Dip
Amazon10. PB2 Original Powdered Peanut Butter
Pamapupu maviri ekupa: 60 macalorie, 1.5g mafuta, 5g carbs, 6g protein, 2g shuga, 1g fiber, 90mg sodium
Ingredients: nzungu dzakakangwa, shuga, munyu
Panzvimbo pekushandisa zvinhu zvinopararira, Stoler anotsamira paupfu nzungu bhotoro yesmoothies, yogati, soups uye sosi. Yakanakira kusanganisa kana kuzunungusa, nekuti haina kukora uye inonamira senzungu butter (zvinoreva kuti haufanirwe kukwenya mashizha uye blender kuchenesa masekondi mashoma kuita kuti smoothie yako kana mapuroteni azununguke). Haisi chete PB2's poda isiri-GMO uye gluten-isina, asi ine 90 muzana mashoma mafuta uye zvakanyanya macalorie mashoma pamapupu maviri epapuni inoshumira kupfuura mamwe akawanda mabhureki epeanut butter.
Zviedze: Munyu Nzungu Ruomba Mukombe Smoothie
Nzira Yekuchengeta Natural Peanut Butter
Yakakura-brand peanut butters ichagara murima, inotonhorera pantry kwemwedzi mitanhatu kusvika mipfumbamwe yakavharwa kana mwedzi miviri kusvika mitatu kamwe yakavhurwa. Kuiisa mufiriji kunowedzera hupenyu hwayo hwesherufu, asi kutonhora kunoita kuti isapararire.
Natural nzungu ruomba inotonyanya kupararira kana kutonhora, sezvo isina kucheneswa uye isina chinhu kunze kwenzungu dzepasi uye dzimwe nguva munyu pasina mapreservatives kana hydrogenated oiri kuti iwedzere kutsvedza. Mhando dzakawanda dzinopa zano firiji iyo mushure mekuvhura, asi yakasikwa peanut butter inogona kugara kusvika kumwedzi pasherufu inotonhorera, ine rima. (PS: Kuchengeta yako chaiyo peanut butter kumusoro-pasi mupantry kuchabatsira zvakaenzana kugovera mafuta pane kuisiya ichidzika kumusoro.)
Kana iwe uchizomedza chirongo chose mukati memwedzi, inzwa wakasununguka kuchisiya pakamuri tembiricha. Kana zvikakutorera nguva yakareba kuti upedze, chengeta mufiriji kwemwedzi mitanhatu pane kuti mafuta asaparare. Ingova nechokwadi chekumutsa mafuta akaparadzaniswa zvakare mumucheka wepeanut pakati pekushandisa-zvakaoma kudzorera kana PB inotonhora uye yakaoma.
