Yonke into oyifunayo (kwaye uFuna) ukuyazi malunga neButter Nut

Umxholo

• Nutter Nutrition Isondlo
• Uyitya njani ibhotolo yeNut
• Iintlobo zeButter Nut
• Ipeanut butter
• Ibhotolo yealmond
• Ibhotolo yeCashew
• Ibhotolo kajongilanga
• Tahini
• Ezinye iiBhotolo zeNut
• Uphengululo lwe

Ah, ibhotolo yebhotolo-indlela esikuthanda ngayo. Ibhotolo yamandongomane yaseMelika inezithombe ezingaphezulu kwezigidi ezi-4.6 ezine-hashtagged kwi-Instagram, mhlawumbi ibisesinye sezidlo zakho zasemini okoko ubumdala ngokwaneleyo ukuba ungahamba, kwaye ubuye wanazo neengoma ezimbalwa zerap ezibhaliweyo ngayo. Kwi-2017, i-market butter ye-peanut yehlabathi yayixabisa i-3 yeebhiliyoni zeedola, kwaye ngokomyinge, abantu baseMerika badla ngaphezu kweekhilogram ze-6 zeemveliso zepeanut ngonyaka, malunga nesiqingatha salo kwifomu yebhotela ye-peanut, ngokwe-American Peanut Council.

Amathuba kukuba, mhlawumbi ubuncinci iingqayi zayo ezifihliweyo kwi-pantry yakho kwaye ungene kuzo ngecephe kuphela ngamaxesha-kulungile, okanye lonke ixesha (akukho sigwebo apha!). (Uyakuletha i-LOL ngaphezulu kwazo zonke ezi zinto kuphela ziya kuqonda iziyobisi zebhotela.)

Kodwa ngaba ibhotolo yebhotolo isempilweni kuwe? Kwaye ngaba kukho ibhotolo yebhotolo ye-nut yokubalawula bonke? Apha, isikhokelo sakho sonke esibandakanya ibhotolo yebhotolo kuzo zonke iintlobo zayo.

Nutter Nutrition Isondlo

Umbuzo awukho ngoba kufuneka utye ibhotela ye-nut, kodwa kunoko, ngoba kutheni? Njengamandongomane enziwe ngawo, "ii-nutter ze-nut yimithombo elungileyo ye-fiber, micronutrients, anti-inflammatory fatty acids, omega-3 fatty acids, kunye neprotein, kwaye zicoceke ngendlela emangalisayo, zimnandi kwaye zinobuchule ekulungiseleleni ukutya kunye nokutya okulula, "utshilo uMonica Auslander Moreno, MS, RD, LDN, umcebisi ngesondlo kwiRSP Nutrition.

I-2-tablespoon, i-nutrition-dense-dense ye-nut butter ine-calories ezimalunga ne-190, i-6 grams yeprotheyini, kunye ne-14 ukuya kwi-16 grams yamanqatha, kunye ne-carbohydrates ukusuka kwi-0 ukuya kwi-8 grams, kuxhomekeke ekubeni ingakanani iswekile eyongeziweyo, utsho uKerry. IClifford, i-MS, i-RDN, ne-LDN Ngelixa umxholo wamafutha ungabonakala uphezulu, "iindaba ezimnandi ngamafutha ikakhulu zii-poly- kunye ne-monounsaturated foss, eziluncedo ekufuneni izondlo, ukugcina ugcwele, ukulawula iswekile yegazi, kunye nokunyusa ukugcwala esidlweni, utshilo uClifford, inika i-nut butters "umlinganiso we-superstar" xa kufikwa kumanqaku okutya ezempilo.

Ingxaki enkulu onokuthi ungene kuyo ngebhotela ye-nut kukutya kakhulu. Kulula ukusebenzisa ngaphezu kwecephe ezimbini ezisebenza ngaphandle kokuqaphela ngaphandle kokuba ulinganisa ngononophelo inkonzo nganye (kwaye ngubani onexesha laloo nto?). Iipakethi ezisebenza zodwa zenza kube lula ukunamathela kwixabiso elicetyiswayo, kodwa umbono olungileyo wokugcina engqondweni ubungakanani benkonzo enye yibhola ye-ping-pong, utshilo uKristen Gradney, RD, isithethi seAkhademi yeSondlo kunye neDietetics. (Yitya kakhulu ibhotela ye-nut, kwaye uya kudlula inani elicetyiswayo lamanqatha ngosuku.)

Uyitya njani ibhotolo yeNut

Ibhotolo yebhotolo ingasetyenziselwa nayiphi na indlela ofuna ukuyisebenzisa. Kodwa ngaphaya kwe-PB&J yakudala, ukusasazeka kwenza ukongezwa okumangalisayo kwi-oatmeal (kubandakanya i-oats yasebusuku), i-smoothies, i-pancakes, i-toast yesiFrentshi, iibhola ze-snack, izimuncumuncu ... uluhlu luyaqhubeka kwaye luqhubeke. Kwaye, ngokuqinisekileyo, intle kakhulu i-flavour efanelekileyo yokudibanisa ukutya okufana neebhanana, ii-apula kunye netshokolethi. (Wakhe wazama ukudibanisa icephe le-PB engxoweni yeetshiphusi? Kwenze-ngoku.)

Ukusasazeka okuguquguqukayo kunokuthatha amanqaku amnandi: Zama ukuthambisa inkukhu kumxube webhotolo ye nut, ubisi lwekhokhonathi, kunye neyogathi yamaGrike. Hlanganisa kunye neviniga yerayisi kunye ne-sriracha yokugqoka isaladi ngokukhawuleza. Okanye udibanise ne-soy kunye ne-hoisin sauce kunye nomnxeba weshukela omdaka ukuze uphonsa kunye ne-pasta eshushu.

Iingcebiso ezingakumbi zokuyila zokusebenzisa ibhotolo yamandongomane? Ibhodi yeSizwe ye-Peanut icebisa ukubeka kancinci ezantsi kwe-ice cream cone (yindlela yobuchule yokuthintela iidriphu!), Ukusasaza kwi-burger (sukuyibetha de uyizame), okanye uyisebenzise njengebhotolo endaweni yokupheka. Bango ukuba ungayisebenzisa njengendlela yokususa i-gum ebambelele kwikhaphethi yakho, iimpahla okanye ifenitshala. Yandlala nje phezu kwentshungama, yiyeke ihlale umzuzu, emva koko uyisule. (P.S. Jonga ukusetyenziswa okungaqhelekanga kwebhotolo yamandongomane.)

Iintlobo zeButter Nut

Masiqale ngeziseko. Nokuba into elula njengebhotolo yamandongomane iza ngeendlela ezininzi.

Ipeanut butter

Abantu abaninzi bakhule besitya kulungiswe iintlobo ngeentlobo zorhwebo ibhotolo yamandongomane, kunye neentsapho ezibonisa ukunyaniseka okugqithisileyo kwiimpawu ezifana neJif, Skippy, okanye Peter Pan. (Uyakhumbula ukurhweba ngentengiso, "Oomama bakaChoosy bakhethe iJif"?) Ngokomthetho, ukuze kuthathelwe ingqalelo "ibhotolo yamandongomane," imveliso kufuneka ibe ngamandongomane angama-90, ngokwe-FDA. Iindidi ezicutshungulweyo ezaziwa ngokuba ne-ultra-creamy texture, iimpawu ezinyibilikayo ezinyibilikayo, kunye nokulunga kokubhaka-zidla ngokuba neswekile (malunga ne-4 grams ngokuphakelayo), kunye ne-molasses engaphantsi kwe-2 yeepesenti, i-hydrogenated yesoya ngokupheleleyo kunye ne-oyile ye-rapeseed, i-mono kunye ne-diglycerides. , kunye netyuwa. Ngelixa oko kunokuvakala kukubi ukufunda ngokuvakalayo, kukho izinto ezimbi kakhulu. "[I-bhotolo yamandongomani egqityiweyo] ayisiyonto imbi kakhulu; kuxhomekeka nje apho ukhoyo kuhambo lwakho lokutya. Bazakuba nesodiyamu neswekile eninzi kunohlobo lwendalo, kodwa ukuba uyenza ilingane, kulungile," utsho Gradney. "Ukuba utya iJif namhlanje, mhlawumbi ungazama enye yeenguqulelo ezingenaswekile, ezingenaswekile ngolunye usuku." Kwaye loo tagline yayinendawo: Iindidi ezinje ngeJif zinokuba ngumthombo olungileyo weprotein yabantwana abaya kuthi bonwabele nokutya, utshilo uGradney.

Olunye uhlobo lwebhotolo yamandongomane ekhule ngokukhawuleza kule minyaka idlulileyo ibhotolo yamandongomane yendalo okanye entsha. Ukususela ngo-1919, i-brand ye-Adams yayiphakathi kweyokuqala ukuvelisa ibhotela ye-peanut eyenziwe ngamanqatha kunye netyuwa. Kodwa ezinye iimveliso ziye zajoyina imakethi, ezinje ngeSmucker kunye noJustin's. Ibhotela ye-peanut yendalo inomkhwa wokwahlula, ngoko ke kufuneka ubashukumise. Ngelixa ungenjenjalo babe Ukuzigcina kwifriji, inokunceda ukucothisa inkqubo yokwahlula-nangona inyanzelekile ukuba ukhethe. Iivenkile ezininzi ezithengisa ukutya, ezinje nge-Whole Foods, zibonelela ngesikhululo apho unokusila eyakho ibhotolo ye-peanut entsha kwisitya.

Ibhotolo yamandongomane ancitshisiweyo yaziswa nguJif kwiminyaka yoo-1990 ngexesha apho izidlo ezinamafutha asezantsi zazisefashonini. Ngelixa isiqulatho samafutha kwezi zisasazeko sinciphile ukusuka kwi-16 grams ukuya kwi-12 grams ngokukhonza, ngokwenene ngamandongomane angama-60 kuphela, nto leyo eyenza ukuba "ibhotela ye-peanut isasazeke" kunokuba ibhotolo yepeanut yokwenyani, ngemigangatho ye-FDA. Ukuhlawulela ukungcamla kunye nokuthamba ngobulumko kumanqatha alahlekileyo, ii-brand zongeza ezinye izinto, ezinje ngeswekile kunye neekhemikhali, eziphinda kabini ukubala kwe-carbohydrate ngokusebenza. Uninzi lwezondlo namhlanje alucebisi. "Kutheni ukrexeza into entle kangaka?" Kubuza uMoreno. "Ngoku siyazi ukuba ukunciphisa amanqatha ekutyeni akusiyo ingcamango ehlakaniphile kwimpilo (ngaphandle kokuba usandul 'utyando lwe-gallbladder okanye i-gastroenteritis) -ingakumbi enempilo, i-nut-based fat."

Iminyaka embalwa edlulileyo ibone ukunyuka kolunye uhlobo lwebhotolo yamandongomane: ibhotolo yamandongomane. Yenziwe ngamandongomane agciniweyo acinezelweyo ukususa uninzi lweoyile, emva koko umhlaba ube ngumgubo ocolekileyo.Amanqaku afana ne-PB2 okanye i-PBfit aqukethe kuphela i-2 gram ye-fat, i-6 ukuya kwi-8 gram yeprotheni, kunye ne-2 gram yefayibha nge-2-tablespoon ekhonzayo, okwenza kube yinto enhle kwizinto ezifana ne-smoothies kunye ne-oatmeal xa ufuna ukunambitheka kwebhotela ngaphandle kwamafutha kunye neekhalori. Ungayisebenzisa ngokwakho, nayo, ixutywe namanzi amancinci okanye ubisi, nangona ayizukubonisa ubume bebhotolo yamandongomane yokwenyani- kwaye inokujika ngokukhawuleza xa usongeza ulwelo oluninzi. (Jonga: Kutheni ufanele uthenge ibhotolo yamandongomane)

Imakethi yehlabathi yebhotolo yamandongomane kulindeleke ukuba ikhule ngesantya sokukhula esine-13 yeepesenti ngonyaka ka-2021, ngokutsho kwefemu yophando iTechnavio. Ke ngoko, iibrendi ziyaqhubeka nokusungula izinto ezintsha kunye neemveliso ezintsha ukuhlangabezana nemfuno. Umzekelo, abahlobo basendle baqalise ingqokelela yamandongomane kunye ne-almond butter ene-collagen eyongeziweyo, kwaye i-RXBAR yenza ibhotolo yebhotolo enye kunye ne-9 yeeprotein ngepakethi nganye, enkosi ngokongezwa kweqanda elimhlophe. (Jonga: Iiprotheyini ezisasazekileyo zezona ziNdlela zokuTya okuseMpilweni zakutsha nje)

Ibhotolo yealmond

Yenziwe kwi-almonds yomhlaba, ibhotolo ye-almond inomthamo ophezulu kancinane wamafutha kunebhotela ye-peanut, kunye ne-18 grams yamanqatha kwi-2-tablet nganye. Ukanti, ikwanayo nesondlo ngakumbi kwaye inethamo elisempilweni le vithamin E. "Kuza kubila phantsi kukhetho lweencasa. Ndiyakholelwa ngokwam kukutya okusebenzayo, ke ndiyakholelwa ukuba uza kutya, khetha ukutya okuza kukunika olona ncedo lukhulu kwisondlo." Ukuba ulandela ukutya kwe-keto, umxholo weoli yebhotolo ephezulu yenza ukhetho olukhulu-kwaye ikwayi-paleo kunye ne-gluten-free.

Ibhotolo yeCashew

Ngobushushu obugudileyo, obucwengekileyo, ibhotolo yecashew iphezulu kubhedu, kwimagniziyam, kunye nefosforasi, kunye nebhotolo yebhotolo ebalaseleyo yokufumana ukutya kwe keto, ngokweengcali zokutya. UJustin wenza ibhotolo yecashew, kodwa kunokuba nzima kancinci ukuyifumana xa kuthelekiswa ne-peanut kunye ne-almond butter. Kulula ukwenza eyakho, nangona-ukugcoba i-cashews malunga nemizuzu eyi-10 kwi-oven, yongeza kwiprosesa yokutya, kunye nenkqubo malunga nemizuzu eyi-10 (yongeza i-teaspoon okanye ezimbini zeoyile yekakhukhunathi ukuba kuyimfuneko ukuze uhambisane).

Ibhotolo kajongilanga

Imbewu yebhotolo kajongilanga yeyona ndlela ilunge kakhulu kwibhotolo yamandongomane, njengoko ikhuselekile ngokubanzi kubantu abanezigulo zee-aleji kumandongomane kunye namandongomane emithi (ezimbini kwezona zilwanyana ziphambili ezisibhozo), utsho uClifford. Inokwakheka okufanayo kunye nexabiso lesondlo kwibhotolo yamandongomane. I-SunButter luphawu oluqhelekileyo, kodwa unokuthenga ibhotolo yejongilanga kwiTrader Joe's.

Tahini

Yenziwe ngembewu yesesame yomhlaba, i-tahini yipasta enombhalo ofana nebhotolo yamandongomane, inencasa yesesame ebuthathaka. Rhoqo isetyenziswa kwizitya ezinencasa njenge hummus kunye nobaba ghanoush, ikwindawo entle yamandongomane okanye ibhotolo yeamangile kwiilekese ezinje ngee brownies. Ngombulelo kukuduma okwandayo kokutya kweMeditera, kuya kufikeleleka ngakumbi kule minyaka imbalwa idlulileyo, kunye neempawu ezinje ngeSoom ezivela kwiishelufa eziqhelekileyo zokutya. Kufuneka igcinwe kubushushu begumbi kwaye inokufuna ukuvuseleleka, njengoko ioyile inokuzahlula kunamathisele.

Ezinye iiBhotolo zeNut

Ngenxa yomxholo wamafutha aphezulu, phantse nayiphi na i-nut iya kuyaphuka ibe yibhotolo ukuba uyicubungula ixesha elide ngokwaneleyo. Ibhotolo yebhotolo eyenziwe ekhaya onokuyifumana ivela kwiivenkile kunye neeresityu kwilizwe liphela ibandakanya ibhotolo yamacadamia (ukuya kuthi ga kwiigram ezingama-20 zamafutha ngokusebenza), ibhotolo ye-pecan (ityebile, ukuthungwa kwe-grittier), ibhotolo ye-pistachio (phantse ijongeka ngathi yi-pesto), kunye ne-walnut ibhotela (umthombo omkhulu we-omega-3s).

Uphengululo lwe