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IziBonelelo eziMangalisayo zeMpilo zeBhotolo yePeanut!Ipeanut butter kukutya okukhethiweyo okunesondlo kwaye kumnandi. Ukusasazeka okuguquguqukayo ayisiyixesha lesidlo sasesikolweni kuphela, kodwa inokudliwa njenge-snack okanye njengeproteine shake exutywe nee-smoothies nayo.
Le bhotolo yamandongomane ethambileyo idityaniswe phantse nayo yonke into ukusuka kwiziqhamo ukuya kwitshokholethi. Iphezulu kumanqatha e-monounsaturated kwaye igcwele izondlo, yiyo loo nto ibhotolo yamandongomane izuza abathandi bokunciphisa umzimba. Ibhotolo yamandongomane ikwaneprotein ephezulu kunye neoyile esempilweni encedisa kwisifo seswekile kwanokuthintela isifo i-Alzheimer's.
Ipeanut butter inokuthintela isifo sentliziyo kwaye kunqabile ukuba igcinwe njengamafutha. Ukutya iipunipoli ezimbini zebhotolo yamandongomane kuya kukunika ii-calories eziyi-188, i-8 yeeprotheyini, i-6 gram ye-carbohydrate, kunye ne-16 gram yamafutha.
Ukuba awungekhe uxabane namandongomane, ungonwabela idosi yakho yemihla ngemihla ngokuyisebenzisa njengosasazo lwethowusti okanye isandwich. Nazi izibonelelo ezili-12 zempilo yebhotolo yamandongomane. Thatha ujongo.
1. Umthombo otyebileyo weProteni
Iigram ezili-100 zebhotolo yamandongomane ziqulathe isixa esikhulu seeprotheyini ezimalunga nama-25-30 amagremu. Iiprotheyini ziyimfuneko emzimbeni wakho, kuba into oyityayo iye yohlulwe ibe zii-amino acid, ezisetyenziselwa yona kwiseli nganye ukulungisa kunye nokwakha umzimba.
2. Ukunciphisa amaNqanaba eCholesterol
Umxholo weoli ofumaneka kwibhotolo yamandongomane ulingana namafutha afunyenwe kwioyile yomnquma. Inamafutha e-monounsaturated akulungeleyo ukuwadla ngaphandle kokubeka intliziyo yakho kuwo nawuphi na umngcipheko. Amafutha asempilweni kwibhotolo yamandongomane anceda ukuthoba amanqanaba amabi e-cholesterol kunye nokukhuthaza i-cholesterol elungileyo.
3. Ithintela udidi 2 lweswekile
Ukutya ibhotolo yamandongomane kunokuba luncedo ekunciphiseni umngcipheko wesifo seswekile. Ipeanut butter iqulethe namanqatha angaqinisekiswanga ebonakalise ukuphucula ubuntununtunu be-insulin. Uphando lubonakalisile ukuba ukonyuka kokutya ibhotolo yamandongomane kunciphisa umngcipheko wohlobo lweswekile 2.
4. Igcwele iivithamini
Ngaba uyazi ukuba ibhotolo yamandongomane iqulethe iivithamini ezininzi ezilungele umzimba wakho? IVitamin A iluncedo ekuphuculeni ukubona kwamehlo kunye nevithamin C inceda ukonyusa amajoni omzimba kwaye iphilisa izilonda ezilula ngokukhawuleza. Kwakhona, ivithamin E yenye into ebalulekileyo yezakhi-mzimba efunekayo emzimbeni ukunyibilikisa ii-acid ezinobunzima kwimithambo.
5. Iipropathi zeAntioxidant
Ipeanut butter igcwele ii-antioxidants ngenxa yobukho be-folate, niacin, riboflavin, thiamine kunye ne-resveratrol. I-Resveratrol yi-antioxidant, efunyenwe iyasebenza ekulawuleni iintlobo ezithile zomhlaza, isifo sentliziyo, isifo se-Alzheimer, kunye nosulelo lokungunda.
6. Uthintela umhlaza
Ibhotolo yamandongomane ethobekileyo iqulethe i-B-sitosterol, i-phytosterol ekwaziyo ukulwa nomhlaza, ngakumbi i-colon, i-prostate kunye nomhlaza webele. Ukutya amandongomane kunye nebhotolo yamandongomane kunokunciphisa umngcipheko womhlaza wekolon kwabasetyhini.
7. Ulawula amanqanaba eswekile yegazi
Ibhotolo yamandongomane ngumthombo olungileyo wemagniziyam. I-Magnesium sisimbiwa esifanelekileyo esidlala indima enkulu kwimisipha, emathanjeni nasekukhuleni komzimba. Kuyanceda ukulawula amanqanaba eswekile yegazi kwaye kunceda ukugcina uxinzelelo lwegazi lujongiwe.
8. Ephakamileyo kwiPotassium
Ipeanut butter iqulethe malunga ne-100 gram ye-potassium esebenza njenge-electrolyte, enceda ekulinganiseni ulwelo emzimbeni. I-Potassium ayifaki xinzelelo nokuba kusegazini okanye kwinkqubo ye-cardiovascular system kuba iyiminerali enobubele efumaneka kumanqanaba aphezulu kwibhotolo yamandongomane.
9. Ukunciphisa umngcipheko weeGallstones
Amatye egalari abangelwa kukutyeba kakhulu, ngokulandela ukutya okwahlukileyo kunye nokuthatha iipilisi zolawulo lokuzalwa rhoqo. Uphononongo oluqapheleyo lufumanise ukuba ukusetyenziswa kwamandongomane kunciphisa umngcipheko wamatye. Kwaye abasetyhini abayisebenzisa rhoqo baya kunciphisa umngcipheko wokukhula kwamatye enyongo.
10. Sityebile kwiFayibha yezeMpilo
Ibhotolo yamandongomane iphezulu kwifayibha yokutya kwaye malunga nekomityi yebhotolo yamandongomane ineegram ezingama-20 zokutya. Ifayibha yokutya iyafuneka kwaye kufuneka ibe yinxalenye yokutya kwakho kwemihla ngemihla, kuba ukuswela ifayibha yokutya kunokukhokelela kwiingxaki ezininzi zempilo kunye nezifo.
11. Inceda ekulahlekeni kobunzima
Izifundo zibonise ukuba kubandakanya ibhotolo yamandongomane ekudleni kwakho kunokunceda ekuchitheni ezo kilos zongezelelweyo. Ineproteni kunye nefayibha enceda ukugcina ugcwele ixesha elide. Oku kukhokelela kwiminqweno engafunekiyo kwaye ikwakhuthaza ngcono imetabolism enceda ekwehliseni ubunzima.
12. Kukunceda Uhlale Uzolile
Ukutya icephe lebhotolo yamandongomane yonke imihla kuya kukunceda ekulweni nefuthe loxinzelelo. Kungenxa yokuba ibhotolo yamandongomane iqulethe i-beta-sitosterol, isterol sesityalo esimisela amanqanaba aphezulu e-cortisol kwaye sibabuyise balungelelane namanye amahomoni ngexesha loxinzelelo.
ICEBISO LEZEMPILO
Ngelixa uthenga ibhotolo yamandongomane, jonga ileyibhile ukuze ubone ukuba ngaba yi-organic peanut butter kwaye ine-hydrogenated fats kunye neswekile. Khetha ibhotolo yamandongomane equlethe amandongomane kuphela kunye netyuwa kwaye engenazo izongezo.
Yabelana eli nqaku!
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KWAKHONA FUNDA: Izibonelelo ezi-10 zezeMpilo zeTi Cardamom
