Hore na o na le PB&J ea bosiu haholo kapa bohloa nakong ea lijo tsa mots'eare ho log , peanut butter ke mokhoa o ts'epahalang oa ho u tlatsa-ha re ka re, ho ba le takatso e matla ho feta sehlopha sa lihoete tsa masea. Ka lehlohonolo, condiment ena e ntle haholo ho uena, le uena. Li-nut butter ke mohloli o moholo oa protheine e thehiloeng limela, ho bolela Ngaka Felicia Stoler , DCN, setsebi sa lijo tse ngolisitsoeng, setsebi sa phepo e nepahetseng le setsebi sa boikoetliso ba 'mele. Mafura le fiber e ka har'a makotomane li thusa ho fana ka khora, kapa maikutlo a ho khora. Ha feela lethathamo la metsoako le hloekile (matokomane e lokela ho lula e le motsoako oa pele!), PB e ka ba karolo ea lijo tse phetseng hantle habonolo. Tsoela pele ho bala ho ithuta melemo ea eona, hammoho le mefuta e leshome e lumelletsoeng ke litsebi tsa phepo e nepahetseng ea peanut butter le tataiso ea ho boloka peanut butter.
RELATED: 15 of the Greatest Peanut Butter Recipes E Esale
Melemo ea Bophelo bo Botle ea Peanut Butter ke Efe?
Ntho eo re e ratang haholo ka peanut butter ke hore na e tlatsa joang (ebile e theko e tlaase). E kenye ho li-smoothies, oatmeal, li-noodle le li-sandwich recipes, kapa u li kopanye le tsona liapole le celery bakeng sa matlafatso e eketsehileng ea protheine eo bonnete ba hore e tla u tšoarella nakong ea lijo. Ntle le ho ba le liprotheine tse ngata, peanut butter le linate ka kakaretso li na le lithane tsa bophelo bo botle. [Manate] a ruile mafura a monounsaturated le a polyunsaturated, a nkoang e le a bophelo bo botle ba pelo hobane a thusa ho theola k’holeseterole ea LDL (aka ‘bad’), ho bolela Stoler. Li boetse li na le omega-6 fatty acids, hammoho le biotin, koporo, niacin, folate, manganese, vithamine E, thiamin, magnesium le phosphorus. Ho molemo le ho feta, matokomane a boetse a na le fiber, kaha ke limela tsa linaoa ebile li lengoa ka tlas'a lefatše.
Ke Likarolo life tse ka har'a Botoro ea Peanut e Botle?
Ha ho motho ea makatsang, motsoako oa pele oa leibole e lokela ho ba matokomane. Mabenkele a mang a etsa peanut butter e le foreshe sebakeng [ka ho sila] matokomane hore e be nut butter kapa peista, ho bolela Stoler. Ka linako tse ling letsoai kapa linōko tse ling li kenngoa. Maemong a mang, oli e eketsehileng e boetse e eketsoa ho etsa sebopeho se boreleli.
Li-peanut butter tse ling le tsona li natefisoa ka tlhaho ka tsoekere, molasses kapa mahe a linotsi, tse tla eketsa tsoekere ea tsona. Haeba seo ha se bothata ho uena, Stoler o ntse a ke ke a nka hore peanut butter e monate ka tlhaho ha e na bophelo bo botle. Leha ho le joalo, eena e etsa etsa tlhahiso ea ho lula hole le peanut butter e natefisitsoeng ka li-sweeteners tse se nang phepo, haeba u ka kopana le leha e le efe lebenkeleng.
AmazonMefuta e 10 e Molemo ka ho Fetisisa ea Peanut Butter
1. Jif Natural Crunchy Peanut Butter
Ho sebeletsa ka likhaba tse peli: 190 lik'hilojule, 16g mafura, 8g carbs, 7g protheine, 3g tsoekere, 3g fiber, 65mg sodiumLisebelisoa: matokomane, tsoekere, oli ea palema, karolo ea 2 lekholong kapa ka tlaase ho moo letsoai le molasses
Ena ke e 'ngoe ea lihlahisoa tsa Stoler. Nahana ka eona e le mokhoa oa tlhaho oa ho nka peanut butter ea mofuta o moholo e nang le tsoekere e tsoekere, e letsoai le e nang le oli. Sandwich eo ke e ratang ka ho fetesisa—eo ke sokolohetseng batho ba bangata ho eona—ke Jif kapa Skippy Natural PB e nang le jeli, jeme kapa tholoana e hasoang. Martins Whole Potato Bohobe , o re. E teteaneng, e boreleli, e bonolo 'me e na le ligrama tse 2 tsa fiber selae ka seng.
E leke: Botoro ea Peanut e halikiloeng le Sandwich ea Jelly
Amazon2. Skippy Natural Creamy Peanut Butter Spread
Ho sebeletsa ka likhaba tse peli: 190 lik'hilojule, 16g mafura, 6g carbs, 7g protheine, 3g tsoekere, 2g fiber, 150mg sodium
Lisebelisoa: matokomane a halikiloeng, tsoekere, oli ea palema, letsoai
Letšoao lena le leng la khale le batla le lekana le Jif, ntle le hore le na le gram e le 'ngoe ea fiber, sodium e phahameng 'me ha e na molasses. Mohala oohle oa Skippy oa ho ata ha tlhaho ha o na li-preservatives, litlolo tsa maiketsetso le mebala. Joalo ka li-peanut butter tse ngata, ena le eona ha e na cholesterol le mafura a trans.
E leke: Rainbow Collard e Thata ka Soso ea Peanut Butter Dipping
$ 18 / pakete e robeli ho Amazon
Amazon3. Justin's Classic Peanut Butter Squeeze Packs
Ho sebeletsa ka pakete e le 'ngoe: 210 lik'hilojule, 18g mafura, 6g carbs, 7g protheine, 2g tsoekere, 1g fiber, 25mg sodium
Lisebelisoa: matokomane a halikiloeng a omileng, oli ea palema
Ke rata hore lik'hamphani li se li qalile ho etsa peanut butter le litlolo tse ling tsa linate ka har'a lipakete tse sebeletsang motho a le mong, ho bolela Stoler, ka lebaka la hore na li bonolo hakae ho boloka taolo ea karolo le ho ja lijo tse bobebe ha u ntse u tsamaea. Letšoao lena le tummeng leo e seng GMO, le se nang gluten ha le na tsoekere kapa letsoai le ekelitsoeng, e leng se hlalosang palo ea eona ea tsoekere e tlaase le sodium ha e bapisoa le lihlahisoa tse kholoanyane. Justin's e boetse e sebelisa oli ea palema e fumanehang ka mokhoa o tsitsitseng e sa tloseng kapa hona ho lematsa li-orangutan libakeng tseo e kotuloang ho tsona.
E leke: Oats ea Bosiu le Peanut Butter le Banana
Richard ea hlanya's4. Botoro ea Peanut ea Crazy Richard All-Natural Crunchy Peanut Butter
Ho sebeletsa ka likhaba tse peli: 180 lik'hilojule, 16g mafura, 5g carbs, 8g protheine, 2g tsoekere, 3g fiber, 0mg sodium
Lisebelisoa: matokomane a ommeng a halikiloeng
Phew, re qala kae? Pele ho tsohle, ha e hloeke ho feta letšoao la motsoako o le mong. Taba ea bobeli, khetho ena ha e na tsoekere, oli le letsoai, vegan, eseng GMO ebile ha e na BPA le cholesterol. Nkho e 'ngoe le e' ngoe ea botoro ea linate tsa tlhaho e tletse mefuta e 540 ea matokomane a tala, kaofela a sebetsoa ka tlhaho le ho lengoa United States. Sebelisa feela moferefere ho kopanya oli le peanut crunch hammoho ho etsa hore ho be bonolo ho jala.
E leke: Li-Apple Chips le Peanut Butter Toast
$ 13 / pakete tse peli ho Amazon
Amazon5. 365 by Whole Foods Market Organic Creamy Peanut Butter
Ho sebeletsa ka likhaba tse peli: 190 lik'hilojule, 16g mafura, 7g carbs, 8g protheine, 2g tsoekere, 3g fiber, 0mg sodium
Lisebelisoa: matokomane a halikiloeng a ommeng
E batla e ts'oana le phepo e nepahetseng ea Crazy Richard, empa e theko e tlase haholo (mme mohlomong e fumaneha habonolo, haeba u lula haufi le sebaka sa Whole Foods Market). PB ena ea tlhaho, eo e seng ea GMO ha e na tsoekere e kentsoeng le letsoai, vegan 'me e entsoe ka matokomane a hōlileng U.S. (BTW, u ka nahana hore pere ea peanut butter ke vegan, empa tse nang le tsoekere e tšoeu e sa tsoakoang * ka botsebi * ha li ... ketchup .) Ho tšoana le litlolo tse ngata tsa tlhaho tsa matokomane—haholo-holo tse se nang oli kapa li-emulsifiers—lioli tsa tlhaho tsa matokomane li tla arohana le lintho tse tiileng. Empa bahlahlobisisi ba bang ba Amazon ba re ena ha e thata ho e tsosa joalo ka mefuta e meng.
E leke: Soba Noodles ka Soso ea Peanut
RXBAR6. RX Nut Butter Peanut Butter
Ho sebeletsa ka likhaba tse peli: 180 lik'hilojule, 14g mafura, 8g carbs, 9g protheine, 3g tsoekere, 2g fiber, 110mg sodium
Lisebelisoa: makhooa a mahe, matsatsi, oli ea kokonate, letsoai la leoatle
Ho na le li-peanut butter tse seng kae 'marakeng tseo ka tlhaho li natefisitsoeng ka matsatsi, empa sena se boetse se na le tlatsetso e loketseng ea ho ithorisa ea lehe le lesoeu bakeng sa protheine e eketsehileng. Ha e na GMO, keto-friendly (joaloka peanut butter e ngata), ha e na gluten ebile ha e na tsoekere leha e le efe e eketsehileng. E sebelise ho etsa sauce ea peanut bakeng sa soba noodles kapa ho e tšela holim'a oatmeal ho etsa hore e be le liprotheine tse ngata le fiber.
E leke: Salate e futhumetseng ea Sesame Noodle
'Maraka oa Thrive7. Thrive Market Organic Creamy Peanut Butter
Ho sebeletsa ka likhaba tse peli: 180 lik'hilojule, 16g mafura, 5g carbs, 8g protheine, 2g tsoekere, 3g fiber, 5mg sodium
Lisebelisoa: matokomane a manyolo
Re rata mohopolo oa mokotla ona o ka suptjoang. U ka e thethefatsa holim'a toast, ea e hlohlelletsa ka sekotlolo sa smoothie kapa ua e penya holim'a lilae tsa apole habonolo feela joalokaha u ka e hula ka ho toba ho tloha mokotleng (c'mon, ho tšoana le ho e ja ka nkho, ho tlosa khaba) . Etsa bonnete ba hore o kopa mokotla ho kopanya oli le lintho tse tiileng pele o ithabisa. PB ea Thrive Market ke ea tlhaho, eseng GMO, vegan ebile ha e na li-preservatives, gluten le tsoekere e ekelitsoeng le li-sweeteners.
E leke: Granola ea cocoa peanut butter
Amazon8. Hasa Lerato Naked Organic Peanut Butter
Ho sebeletsa ka likhaba tse peli: 180 lik'hilojule, 15g mafura, 6g carbs, 7g protheine, 1g tsoekere, 2g fiber, 0mg sodium
Lisebelisoa: matokomane a manyolo
Letšoao lena la California le ithorisa ka botoro ea eona ea tlhaho, e nyenyane ea peanut butter, e nang le vegan, gluten-free, non-GMO le e se nang letsoai, tsoekere, oli ea palema le li-preservatives. Ho hlahisa PB ka lihlopha tse nyane ho bolela hore lets'oao le ka boela la qoba ho lokisa lijo le li-stabilizer tse sa hlokahaleng. Phatlalatsa Lerato ke ea lelapa 'me hangata e sebetsa le mekhatlo e sa etseng phaello, kahoo le hoja peanut butter ena e le splurge, e bohlokoa haholo.
E leke: Li-cookie tse 3 tsa Peanut Butter
Walmart9. Smucker's Natural Creamy Peanut Butter
Ho sebeletsa ka likhaba tse peli: 190 lik'hilojule, 16g mafura, 7g carbs, 8g protheine, 2g tsoekere, 3g fiber, 110mg sodium
Lisebelisoa: matokomane, peresente e le 'ngoe kapa letsoai le le tlase
U tseba le ho rata lebitso lena bakeng sa jelly ea eona e tummeng ea morara ea Concord. Ke ho kopanngoa hofe ho molemo ho feta peanut butter ee ea tlhaho e nang le lethathamo le hloekileng la metsoako le lipalo-palo tsa phepo e nepahetseng? Ha e na oli ea haedrojene, e seng GMO, vegan le gluten-free boot. Sebeletsa ka litholoana, u li jale ka sandwich kapa u cheke ka har'a nkho ho fihlela pelo ea hau - re ke ke ra bolela.
E leke: Peanut Butter Dip
Amazon10. PB2 Setlolo sa Peanut sa Pele sa Powder
Ho sebeletsa ka likhaba tse peli: 60 lik'hilojule, 1.5g mafura, 5g carbs, 6g protheine, 2g tsoekere, 1g fiber, 90mg sodium
Lisebelisoa: matokomane a halikiloeng, tsoekere, letsoai
Ho e-na le ho sebelisa lintho tse ka atang, Stoler o itšetlehile ka phofo ea peanut butter bakeng sa smoothies, yoghurt, sopho le lisoso. E ntle bakeng sa ho kopanya kapa ho sisinyeha, kaha ha e teteaneng ebile ha e khomarele joaloka peanut butter (ho bolelang hore ha ho hlokahale hore u hlakole li-blades le blender ho hloekisa metsotsoana e meng le e meng e seng mekae ho etsa hore smoothie ea hau kapa protheine e sisinyehe). Hase feela hore phofo ea PB2 ha e na GMO le gluten, empa e na le karolo ea 90 lekholong ea mafura a fokolang le lik'hilojule tse fokolang haholo ka likhaba tse peli tse sebeletsang ho feta mefuta e meng e mengata ea peanut butter.
E leke: Letsoai la Peanut Butter Cup Smoothie
Mokhoa oa ho boloka Botoro ea Peanut ea Tlhaho
Li-peanut butter tse tloaelehileng tsa mofuta o moholo li tla lula sebakeng se lefifi, se pholileng bakeng sa likhoeli tse ka bang tse tšeletseng ho isa ho tse robong li koetsoe kapa likhoeli tse peli ho isa ho tse tharo hang ha li buloa. Ho e kenya ka sehatsetsing ho lelefatsa sethala sa eona sa bophelo, empa serame se hlile se etsa hore se se ke sa ata.
Peanut butter ea tlhaho ha e ata haholo ha e bata, kaha ha e hloekisoe ebile ha e na letho haese matokomane a fatše 'me ka linako tse ling letsoai ntle le li-preservative kapa oli ea hydrogenated ho etsa hore e boreleli haholoanyane. Lihlahisoa tse ngata lia eletsa sehatsetsing e ka mor'a ho buloa, empa peanut butter ea tlhaho e ka tšoarella ho fihlela khoeli setulong se pholileng, se lefifi. (PS: Ho boloka peanut butter ea hau ea tlhaho holimo-tlase ka har'a pantry ho tla thusa ho aba oli ka mokhoa o ts'oanang ho e-na le ho e lumella hore e phalle ka holimo.)
Haeba u ka ja nkho eohle nakong ea khoeli, ikutloe u lokolohile ho e siea mocheso oa kamore. Haeba ho u nka nako e telele ho e qeta, e boloke ka sehatsetsing ho fihlela likhoeli tse tšeletseng ho e-na le hoo e le hore oli e se ke ea senyeha. Etsa bonnete ba hore o tsosa oli e arohaneng hape ka har'a botoro ea peanut lipakeng tsa tšebeliso - ho thata ho kenyelletsa hang ha PB e bata ebile e thata.
