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12 Melemo e makatsang ea bophelo bo botle ba Butter ea Peanut!Peanut butter ke lijo tse hlabosang tse nang le phepo le tse monate. Ho hasana ka mokhoa o tenyetsehang ha se ha lijo tsa motšehare feela, empa ho ka jeoa joalo ka seneke kapa joaloka protheine e tsoakaneng le li-smoothies hape.
Botoro ena e bonolo ea peanut e kopantsoe le hoo e batlang e le ntho e 'ngoe le e' ngoe ho tloha litholoana ho ea chokolete. E na le mafura a mangata a nang le monounsaturated ebile e tletse limatlafatsi, ke ka hona botoro ea peanut e ruisang ba ratang ho theola boima ba 'mele. Peanut butter e boetse e na le liprotheine tse ngata le lioli tse phetseng hantle tse thusang lefu la tsoekere esita le thibelo ea lefu la Alzheimer's.
Peanut butter e ka thibela lefu la pelo mme ha ho bonolo hore e bolokoe e le mafura. Ho ja likhaba tse peli tsa botoro ea matokomane ho tla u fa lik'halori tse 188, ligrama tse 8 tsa protheine, ligrama tse 6 tsa lik'habohaedreite le ligrama tse 16 tsa mafura.
Haeba o se alejiki ho matokomane, o ka natefeloa ke tekanyo ea hau ea letsatsi le letsatsi ka ho e sebelisa joalo ka ha o hasana holim'a toast kapa sandwich. Melemo e 12 ea bophelo bo botle ba pereate ea matokomane. Sheba.
1. Mohloli o Ruileng oa Protheine
100 dikgerama tsa pereate ea matokomane e na le liprotheine tse ngata tse ka bang 25-30 dikgerama. Liprotheine lia hlokahala 'meleng oa hau, hobane seo u se jang se senyeha ho ba li-amino acid, tse sebelisoang seleng ka' ngoe bakeng sa ho lokisa le ho haha 'mele.
2. E theola Maemo a K’holeseterole
Mafura a fumanoang botoneng ea peanut a lekana le mafura a fumanoang ka oli ea mohloaare. E na le mafura a monounsaturated a loketseng ho a ja ntle le ho beha pelo ea hau kotsing. Mafura a phetseng hantle ka har'a peanut butter a thusa ho theola li-cholesterol tse mpe le ho khothaletsa cholesterol e ntle.
3. E thibela lefu la tsoekere la mofuta oa 2
Ho sebelisa pere ea linate ho ka ba molemo ho fokotsa kotsi ea lefu la tsoekere. Peanut butter e boetse e na le mafura a saaturated a bontšitsoeng ho ntlafatsa kutloisiso ea insulin. Lipatlisiso li bontšitse hore ho eketsa ho kenngoa ha peanut butter ho theola kotsi ea mofuta oa 2 lefu la tsoekere.
4. E Tletse Li-Vitamin
Na u ne u tseba hore botoro ea matokomane e na le livithamini tse ngata tse loketseng 'mele oa hau? Vithamine A e thusa ho ntlafatsa pono le vithamine C e thusa ho matlafatsa sesole sa 'mele le ho folisa liso tse bonolo kapele. Hape, vithamine E ke limatlafatsi tse ling tsa bohlokoa tse hlokoang ke 'mele ho qhala mafura a mafura a methapong.
5. Thepa ea Antioxidant
Peanut butter e tletse li-antioxidants ka lebaka la boteng ba folate, niacin, riboflavin, thiamine le resveratrol. Resveratrol ke antioxidant, e fumanoeng e sebetsa ho laola mefuta e meng ea mofetše, lefu la pelo, lefu la Alzheimer le tšoaetso ea fungal.
6. Thibela Kankere
Botoro ea peanut e ikokobelitseng e na le B-sitosterol, phytosterol e nang le bokhoni ba ho loants'a mofetše, haholo-holo colon, prostate le mofetše oa matsoele. Ho ja matonkomane le botoro ea peanut ho ka fokotsa menyetla ea mofetše oa colon ho basali.
7. E laola maemo a tsoekere ea mali
Peanut butter ke mohloli o motle haholo oa magnesium. Magnesium ke diminerale ea bohlokoa e phethang karolo ea bohlokoa ho nts'etsopele ea mesifa, masapo le boits'ireletso 'meleng. E boetse e thusa ho laola maemo a tsoekere maling ebile e thusa ho boloka khatello ea mali e le matla.
8. Phahameng ea Potasiamo
Peanut butter e na le ligrama tse ka bang 100 tsa potasiamo tse sebetsang joalo ka elektrolyte, e thusang ho lekanya maro a 'meleng. Potasiamo ha e behe khatello maling kapa methapong ea pelo hobane ke diminerale e mosa e fumanoang ka bongata ho pereate ea matokomane.
9. E fokotsa kotsi ea majoe a majoe
Majoe a majoe a bakoa ke ho ba motenya haholo, ka ho latela lijo tse senyehang le ho noa lipilisi tsa thibelo ea bokhachane khafetsa. Phuputso e hlokometsoeng e fumane hore ho sebelisoa ha matokomane ho fokotsa kotsi ea majoe. Mme basali ba e jang khafetsa ba tla fokotsa menyetla ea ho ba le li-gallstones.
10. Re ruile ka faeba ea lijo
Peanut butter e na le fiber e ngata 'me hoo e ka bang kopi e le' ngoe ea pere ea matokomane e na le ligrama tse 20 tsa fiber. Ho hlokahala fiber ea lijo 'me e lokela ho ba karolo ea lijo tsa hau tsa letsatsi le letsatsi, hobane ho haella ha fiber ho ka baka mathata le mafu a mangata.
11. E thusa ho theola boima ba 'mele
Boithuto bo bonts'itse hore ho kenyelletsa botoro ea matangoane lijong tsa hau ho ka thusa ho theola li-kilos tse ling. E na le protheine le faeba tse thusang ho o boloka o tletse nako e teletsana. Sena se fella ka litakatso tse sa batleheng hape se khothaletsa metabolism e ntle e thusang ho theola boima ba 'mele.
12. E o thusa hore o dule o na le kgutso
Ho ja khaba ea pere ea linate letsatsi le leng le le leng ho tla u thusa ho loants'a litlamorao tsa khatello ea maikutlo. Ke hobane peanut butter e na le beta-sitosterol, sterol ea semela e etsang hore maemo a phahameng a cortisol a be maemong a lekanang le lihormone tse ling nakong ea khatello ea maikutlo.
KELETSO BOPHELO
Ha u ntse u reka peanut butter, lekola letšoao ho bona hore na ke botoro ea peanut mme e na le mafura a hydrogenated le tsoekere. Khetha botoro ea matokomane e nang le matokomane le letsoai feela 'me e se na litlatsetso.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le ba hau ba haufi.
LIHLOOHO BALA: Melemo e 10 e Babatsehang ea Bophelo ba Tee ea Cardamom
