Almond Butter vs Peanut Butter: Khetho e Molemo ka ho Fetisisa ke Efe?

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On toast, in likuku kapa ka ho toba ho tloha khaba, nut butters ke lijo tse monate tse lokelang ho ba le li-pantry. Empa ha ho tluoa tabeng peanut butter khahlano le botoro ea almonde , khetho ea bophelo bo botle ke efe? Botoro ea almonde e ka 'na ea e-ba le moeli o fokolang oa phepo ho feta peanut butter, empa bobeli e ka ba karolo ea lijo tse phetseng hantle, tse leka-lekaneng. Tsoela pele ho bala bakeng sa ntho e 'ngoe le e' ngoe eo u hlokang ho e tseba ka mefuta e 'meli eo re e ratang ka ho fetisisa ea nako eohle, hammoho le mokhoa oa ho pheha ka e 'ngoe le e' ngoe (u ke ke ua batla ho fetoa ke senoelo se seholo sa lefats'e sa peanut butter-re re tšepe).

HLOKOMELA : Mefuta e 10 e Molemo ka ho Fetisisa ea Peanut Butter, Ho ea ka Nutritionist

Phepo ea Botoro ea Almond (ka 1 tablespoon, thota)

• Likhalori: 98
• Protheine: 3.4 dikgerama
• Lik'habohaedreite: 3 grams
• Fibre: 1.6 dikgerama
• Kakaretso ea mafura: 9 dikgerama
• Tsoekere: 0.7 dikgerama

Phepo ea Peanut Butter (ka khaba e le 1, e hlakileng)

• Likhalori: 96
• Protheine: 3.6 dikgerama
• Lik'habohaedreite: 3.6 dikgerama
• Fiber: 1 gram
• Kakaretso ea mafura: 8.2 dikgerama
• Tsoekere: 1.7 dikgerama

Ke Efe e Phethahalang Haholoanyane?

Joalokaha u ka bona ka holimo, palo ea khalori ea almonde butter le peanut butter e hlile e tšoana. Leha ho le joalo, re tla hlokomela hore ha ho bapisoa le lijo tse ling, linate tsohle le linate tsa linate li nkoa e le li-calorie tse phahameng, kahoo etsa bonnete ba hore u se ke ua khangoa ke toast ea hau - lera le tšesaane feela le lokela ho lekana.

Mohlodi: thae

2. Mafura

Linate le nut butter le tsona li na le mafura a mangata. Empa pele u li qoba lijong tseo u li jang, tseba hore mofuta oa mafura ao li nang le tsona o molemo haholo ho uena. Botoro ea almond le peanut butter e na le mafura a mangata a monounsaturated, a 'nileng a amahanngoa le phokotso ea lefu la pelo le taolo e ntle ea tsoekere ea mali. Leha ho le joalo, ho sebelisoa ha almonde butter ho na le mafura a mangata a monounsaturated ho feta peanut butter.

Mohloli: Botoro ea Almond

3. Protheine
Mohlomong u se u ntse u tseba sena, empa li-nut butters ke mohloli o moholo oa protheine ea meroho. Seo u ka 'nang ua se tsebe ke hore peanut butter e na le loto e nyenyane holim'a botoro ea almonde ha ho tluoa tabeng ea limatlafatsi tsena tsa bohlokoa. Ho na le ligrama tse 6.7 tsa protheine ka har'a botoro ea almonde, le ligrama tse 7.1 tsa protheine ka har'a botoro ea peanut. Ha ho bapisoa, lehe le le leng le leholo le na le ligrama tse fetang 6 feela tsa protheine.

Mohlōli: Botoro ea Peanut

4. Tsoekere

Hafeela u ntse u reka peanut ea tlhaho le li-almond butters tse se nang li-preservatives le litlolo tse ekelitsoeng, ha ho na ho nkoa e le mohloli oa bohlokoa oa tsoekere, le hoja botoro ea almonde e na le ho ama ho fokolang ha ho sebelisoa.

Mohloli: Botoro ea Almond

5. Fiber

Ho latela chate e tsoang ho a Thuto ea 2005 ho tsoa Univesithing ea Minnesota , fiber e etsa hore motho a khore, a fokotse tlhahiso ea insulin, 'me a be le li-acid tse khutšoane tsa mafura. Ha e le hantle, lintho tsohle tse lebisang boima ba 'mele bo fokolang. Hape, botoro ea almonde e feta peanut butter hanyenyane sehlopheng sa fiber, ka ligrama tse 1.6 ka khaba e le 'ngoe.

Mohloli: Botoro ea Almond

Mohlodi wa ho qetela ke ofe?

Le hoja botoro ea peanut le botoro ea almonde ka bobeli e ka ba karolo ea lijo tse phetseng hantle, tse leka-lekaneng, botoro ea almonde e na le moeli o fokolang oa phepo ho feta peanut butter. Leha ho le joalo, hopola hore lintlha tsohle tsa phepo e nepahetseng tse ka holimo li thehiloe holim'a nut butter ntle le tsoekere e eketsehileng, oli kapa li-additives. Ha u il'o reka linate, sheba lileibole tsa phepo tse thathamisitseng motsoako o le mong feela: Matokomane kapa lialmonde (mohlomong le letsoai). Hape, joalo ka ha ho boletsoe pejana, ho lekanyetsa ke ntho ea bohlokoa, empa ho joalo ka mofuta o mong le o mong oa lijo, na ha ho joalo?

Na ho na le likotsi tse amanang le almonde kapa peanut butter?

Li monate ebile li na le phepo e nepahetseng, joalo ka ha bobeli ba tsona li ka ba joalo, linate ke li-allergen tse tloaelehileng haholo. (Ha e le hantle, linaoa ke limela tsa linaoa, eseng linate, empa e ntse e le li-allergen tse tloaelehileng.) Ha ho tluoa tabeng ea makotomane, lialmonde kapa mofuta ofe kapa ofe oa linate kapa nut butter, batho ba lokela ho ba hlokolosi ha ba leka tse ncha le ho qoba lintho leha e le life tse tsejoang.

Mokhoa oa ho etsa Almond Butter

Seo u tla se hloka:

• Hoo e ka bang likopi tse 3 tsa lialmonde
• Mochine oa lijo kapa blender ea lebelo le phahameng
• Letsoai
• Litlolo tse ling tsa boikhethelo tse kang sinamone, sirapo ea maple, mahe a linotsi kapa vanilla e nkiloeng

Mohato oa 1 Preheat ontong ho ea ho likhato tse 350 ° Fahrenheit

Hlatsoa lialmonde ka pampiri e kholo ea ho baka ka metsotso e ka bang leshome, u hlohlelletsa linate halofo. (Tlhokomeliso: Mohato ona ke oa boikhethelo, empa o eketsa tse itseng Ha ke tsebe ke eng ho sehlahisoa se felileng. E boetse e ba thusa ho kopanya habonolo.) Tlosa linate ka ontong 'me u li lumelle hore li pholile hanyenyane

Mohato oa 2: Fetisetsa lialmonde ho High-Speed ​​Blender kapa processor ea Lijo

Kopanya ho fihlela lialmonde li qala ho fetola sebopeho.

Mohato oa 3: Tsoela pele ho Kopanya

Ho etsa botoro ea almonde e entsoeng hae ho ka nka metsotso e 10 ho isa ho e 20, ho latela boholo ba sesebelisoa sa hau. Lialmonde li tla qala ho oela ka har'a li-powdery clumps ebe li bokella ho pota-pota (emisa mochine metsotso e meng le e meng e seng mekae ebe u sebelisa spatula ho senya lehlakore ha sena se etsahala). Ka mor'a moo, motsoako o tla fetoha mofuta oa pente ea almonde e nang le thollo, 'me qetellong, e tla fetoha mokhoa o monate oo u o tsebang le oo u o ratang. U se ke ua tšoha haeba motsoako oa hau o chesa - emisa feela 'me u o tlohele o phole metsotso e seng mekae pele o tsoela pele.

Mohato oa 4: Boloka Botoro ea Almond

Lumella motsoako hore o pholile mocheso oa kamore pele o fetisetsa botoro ea almonde ka setsing se tiisitsoeng (re rata ho sebelisa nkho ea mason). Botoro ea almond e entsoeng hae e tla lula sehatsetsing ho fihlela libeke tse peli.

Mokhoa oa ho etsa Peanut Butter

Seo u tla se hloka:

• Hoo e ka bang likopi tse 3 tsa matokomane
• Mochine oa lijo kapa blender ea lebelo le phahameng
• Letsoai
• Litlolo tse ling tsa boikhethelo tse kang sinamone, sirapo ea maple, mahe a linotsi kapa vanilla e nkiloeng

Mohato oa 1 Preheat ontong ho ea ho likhato tse 350 ° Fahrenheit

Beha matokomane holim'a pampiri e kholo ea ho baka ka metsotso e ka bang leshome, u hlohlelletsa linate bohareng. (Tlhokomeliso: Mohato ona ke oa boikhethelo, empa joalokaha ho boletsoe ka holimo, o thusa ka tatso le mokhoa oa ho kopanya.) Tlosa linate ka ontong 'me u li lumelle hore li pholile hanyenyane.

Mohato oa 2: Fetisetsa Matokomane ho Sesebelisi sa Lebelo le Phahameng kapa Mochine oa Lijo

Kopanya metsotso e ka bang mehlano. Matokomane a lokela ho tloha ho crumbs ho ea bolo e omeletseng ho ea botoro bo boreleli le bo monate.

Mohato oa 3: Boloka Peanut Butter

Lumella motsoako o pholile mocheso oa kamore pele o fetisetsa peanut butter ho sejana se tiisitsoeng (hape, re rata ho sebelisa nkho ea mason). Peanut butter e iketselitsoeng hae e tla lula ka sehatsetsing ho fihlela likhoeli tse tharo.

HLOKOMELA : Botoro ea Peanut e halikiloeng le Sandwich ea Jelly

Litlolo tse 4 tsa botoro ea almonde ho leka

1. Almond Butter Blender Muffins

Haeba u sa tloaelane le li-muffin tsa blender, a re hlalose. Joalo ka 'smoothie' ea litholoana, u lahlela lisebelisoa tsohle tsa hau ka har'a blender le puree hole. 'Me ho fapana le diresepe tse tloaelehileng tsa muffin, ha ho na phofo kapa whisking e hlokahalang. Ha ho letho empa molemo oa blueberry mona, batho.

Fumana recipe

2. Almond Butter E Kentsoeng Likokoana Tse Bonolo tsa Pretzel

Na re ka re li-pretzel tse bonolo tse nang le paleo tse tletseng botoro ea almonde li hlile li feta molekane oa tsona ea se nang thepa?

Fumana recipe

3. Broccoli e chesitsoeng ka Sriracha Almond Butter Sauce

Lehlakore la rona le lecha le bonolo leo re le ratang? Broccoli e chesitsoeng e nang le sriracha almond butter sauce ho tsoa ho Caroline Chambers's Ke sa Le Nyalaneng: Buka ea Pheha bakeng sa Banyalani ba Bacha . Ho halika broccoli ho fihlela e chesitsoe 'me e le crispy pele u e tšela ka sopho e nang le linoko tsa almond butter ke tsela e' ngoe e tiileng ea ho fetola lehloeo leha e le lefe la veggie ho ba 'muelli oa broccoli oa bophelo bohle, Chambers oa hlalosa bukeng ea hae.

Fumana recipe

4. Gwyneth Paltrow's Blueberry Cauliflower Smoothie

Re ka ikemisetsa ho leka eng kapa eng ho fihlela letlalo le benyang, le hlakileng joalo ka la Gwyneth Paltrow. Ka lehlohonolo, o tšolla makunutu a hae bukeng ea hae e ncha ea ho pheha, Letlapa le Hloekileng: E-ja, Hlophisa, Folisa . E 'ngoe ea litlolo tseo re li ratang haholo? Li-blueberries tse monate tsa cauliflower. (E, u re utloile.) Moroho o matla oa cruciferous o etsa hore smoothie e tlale 'me e be monate, joaloka ho eketsa banana-empa ka tsoekere e fokolang le lik'habohaedreite tse fokolang.

Fumana recipe

Litlhapi tse 4 tsa peanut butter ho leka

1. Botoro ea Peanut e halikiloeng le Sandwich ea Jelly

Na ho na le lijo tsa mots'eare tse khahlisang ngoana (kapa motho e moholo, ho bua 'nete) ho feta PB&J ea khale ea khale? Re ne re sa nahane hore ... ho fihlela re kopana le chetsoe peanut butter le jelly. Ke ooey le gooey ka mekhoa eohle e nepahetseng le ntlafatso feela ho u etsa motsoali oa selemo.

Fumana recipe

2. Peanut Butter le Jelly Blondies

Lumella pelo ea rona ea sekolo sa mathomo. Moapehi oa pastry Erin McDowell's peanut butter le jelly blondies li etsa hore litoro tsohle tsa rona tsa nako ea lijo tse bobebe li phethahale. Senotlolo sa ho fumana swirl e ntle holimo ke ho phala jeme, McDowell, sengoli sa Moapei ea sa Tšabehang , oa re bolella. Empa haeba u se na mokotla oa liphaephe, u ka kenya jeme ka mokotleng oa polasetiki oa zip-top, u khaola sekhutlo se le seng ebe u etsa li-swoops tse kholo, tse pota-potileng hohle ka jeme.

Fumana recipe

3. Rainbow Collard Wraps with Peanut Butter Dipping Sauce

E phetse hantle, 'me ho bonolo ho e kopanya, liphutheloana tsena tsa molala oa mookoli ke lijo tsa mots'eare tse nkehang habonolo-kapa li-app tsa moketjana. Bonus: U ka li etsa pele ho nako (ho fihlela matsatsi a mabeli esale pele) 'me li ke ke tsa soahla ka sehatsetsing. Ka kopo, fetisa soso ea peanut butter.

Fumana recipe

4. Mohope o Moholo ka ho Fetisisa oa Peanut Butter

Ha re bue 'nete: Likopi tsa peanut butter> tsohle. Ke lintho tse ntle ka ho fetisisa tse qapiloeng ho tloha, hantle, chokolete. Kahoo ho hlompha pheko ea rona eo re e ratang ka linako tsohle, re thehile mohope o moholo ka ho fetesisa oa peanut butter. Re u fa tumello ea ho e shapa nako efe kapa efe ha takatso ea chokolete le peanut butter e hlasela.

Fumana recipe

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