Ngaba Ukutya Ibhotolo Yamandongomane Kungandinceda Ndinciphise Ubunzima?

Umxholo

• Ushwankathelo
• Ibhotolo yamandongomane ikunceda njani ukunciphisa umzimba?
• Ipeanut butter ikugcina uphelele, ixesha elide
• Ipeanut butter inceda impendulo yakho ye-glycemic
• Eyona bhotolo yamandongomane yokuncipha
• Ibhotolo yamandongomane yokunciphisa izimvo
• Izibonelelo zebhotolo yamandongomane
• Yise kude

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Nokuba ukhetha iinguqulelo ezicocekileyo okanye ezirhabaxa, ibhotolo yamandongomane mhlawumbi ayisiyiyo into yokuqala ofikelela kuyo xa uzama ukunciphisa umzimba. Nangona iphezulu kwiproteni, ibhotolo yamandongomane ikwanomxholo onamafutha, upakisha phantse iikhalori ezili-100 kuyo yonke icephe.

Kodwa uphando lubonisa ukuba ukusebenzisa ibhotolo yamandongomane akunakukuyekisa ukunciphisa umzimba. Ngapha koko, ukuyitya kunokukunceda uchithe iiponti.

Ukutya okubandakanya amanqanaba aphezulu e-monounsaturated fats, afana nalawo afumaneka kumandongomane, anokunceda abantu ukuba banciphise umzimba kunye nokuthintela isifo sentliziyo kunye nezinye iimeko zempilo, ngokophando lweminyaka emininzi lwamadoda nabasetyhini abangaphezulu kwe-100,000. ngokuyinxenye yi-International Tree Nut Council Research and Nutrition Education.

Oku kulandele ngaphezulu kwabafazi abangama-50 000 ngaphezulu kweminyaka esibhozo kugqityiwe ukuba ukutya amandongomane rhoqo kunciphisa umngcipheko wokufumana ubunzima kunye nokukhuluphala.

Ngelixa uphando luqhubeka, kubonakala ngathi kukho ubungqina obomeleleyo bebhotolo yamandongomane njengesixhobo esisebenzayo sokulahleka kobunzima, xa sityiwa ngokumodareyitha. Qhubeka ufunda ukuze ufumane yonke into oyifunayo malunga nokutya ibhotolo yamandongomane ukunciphisa umzimba.

Ibhotolo yamandongomane ikunceda njani ukunciphisa umzimba?

Ipeanut butter isebenza ukukunceda ukunciphisa umzimba ngeendlela ezimbini: ngokunceda ekulawuleni ukutya kwakho nangokucinezela iswekile yegazi.

Ipeanut butter ikugcina uphelele, ixesha elide

Ukutya ukutya okune-fat-fat or free-free snacks kukuqala kokufuna uninzi lwethu oluzama ukunciphisa umzimba. Ezo ntlobo zamashwamshwam zinokukunceda ukuba uzama ukunciphisa iswekile okanye ukusebenzisa ikhalori, kodwa inyani kukuba ayisoloko igcwalisa.

Endaweni yokutya amandongomane omthi okanye iimveliso zamandongomane ngaphambi kokutya okanye njengokutya okunegalelo kwimvakalelo yokugcwala, kuncwadi lwezonyango olubonisiweyo.

Olu luvo lokugcwala mhlawumbi lunokufakwa kumanqatha atyebileyo kunye neeproteni kumantongomane omthi kunye namandongomane. Ukuziva ugcwele kukhokelele ekutyeni kancinci, kwaye kukhokelele ekulahlekeni kobunzima ngokubanzi, ngokoko

Ipeanut butter inceda impendulo yakho ye-glycemic

Ukutya okuthile, ngakumbi ukutya okusenziweyo kunye nokutya okunesitatshi, kubangela ispike kwiswekile esegazini lakho. Iswekile yegazi engazinzanga inxulunyaniswe nokutyeba kunye neswekile. Kodwa ibhotolo yamandongomane, ngaphandle kobumnandi bayo bendalo kunye nokuthungwa okumnandi, inesalathiso esisezantsi se-glycemic.

Ukutya ibhotolo yamandongomane yindlela yokutya amafutha kunye neeprotein kunye nefayibha ngaphandle kokuthumela amanqanaba eswekile yegazi lakho kwi-tailpin.

Enye encinci ibonise ukuba nokuba ukutya (iipunipoli ezimbini) zebhotolo yamandongomane ngokutya kuzinzise isiphumo se-glycemic yesidlo ebesiphezulu kwi-glycemic index.

Eyona bhotolo yamandongomane yokuncipha

Xa uthenga ibhotolo yamandongomane ukunciphisa umzimba, jonga kwileyibhile. Olunye uhlobo lwebhotolo yamandongomane ineetoni zeswekile, ityuwa, kunye nokulondolozwa.

Ngokwemvelo, iimveliso zebhotela ze-peanut zezona zinto zilungileyo unokukhetha ukuba ujonge ukunciphisa umzimba. Funda iilebhile zokutya ukuze ufumane amaxabiso asezantsi esodiyam kunye neswekile eyongeziweyo onokuyifumana.

Yazi ukuba ezinye iintlobo zebhotolo yamandongomane ziyayithengisa imveliso yazo njenge “bhotolo yamandongomane esasazekileyo” endaweni yokuba “ibhotolo yamandongomane,” ebanika ilayisensi yokongeza zonke iintlobo zezinye izithako kunye neeswekile.

Ibhotolo yamandongomane eqhekezayo iqulethe ifayibha eninzi kunye nefolate, zombini ezibalulekile empilweni yakho. Ngelixa ukukhetha ibhotolo yamandongomane creamy kunokunika umxholo weeprotein ezininzi, ukukhetha ifayibha ngaphezulu kweprotein kunokuba nokuzalisa okufanayo kunye nebhonasi yokukhuthaza ukwetyisa okuhle.

Thenga ibhotolo yamandongomane kwindalo.

Ibhotolo yamandongomane yokunciphisa izimvo

Ungongeza ibhotolo yamandongomane ekudleni kwakho ngeendlela ezininzi zokuyila. Akukho sidingo sokunamathela kwi-PB & J esemgangathweni. Isitshixo sokutya ibhotolo yamandongomane ukunciphisa umzimba kukumodareyitha: jolisa kwisibini okanye kwisithathu seepuni zebhotolo yamandongomane amaxesha ambalwa ngeveki.

Ukuba usebenzisa ngaphezulu koko, ubeka esichengeni sokubala izibonelelo zebhotolo yamandongomani ngenani eliphezulu kakhulu lekhalori.

Iindlela zokupheka ezibonisa ukuxabiseka kwamandongomane kubandakanya:

• ukongeza amacephe amabini ebhotolo yamandongomane kwi-smoothie yakho yasekuseni, nokuba iluhlaza oluhlaza okanye umxube wequnube
• ukuphosa amandongomane ngeesaladi zakho
• ukusasaza ibhotolo yamandongomane kunye nobusi kwi-toast epheleleyo-yeenkozo endaweni yebhotolo
• ukutya isuphu yebhotolo yamandongomane yohlobo lwe-Thai kunye namatswele, igalikhi, kunye neetumato
• ukwenza ibha ye-fro-yo ye-DIY nge-grocery-ivenkile yeyogathi eqingqiweyo ene-peanuts okanye ibhotolo yamandongomane
• ugalela ibhotolo yamandongomane e-creamy kwi-oatmeal yakho okanye kwi-oats yasebusuku

Izibonelelo zebhotolo yamandongomane

Ipeanut butter ayibangeli igalelo kuphela ekulahlekeni kobunzima. Ukutya amandongomane njengenxalenye yesiqhelo yokutya kwakho kunezinye izibonelelo, nazo.

• Ipeanut butter ikunceda ukuba uphinde emva kokuzilolonga. Iphezulu kwiprotheni, ekufuneka uyenze ukuze ubuyisele kwimeko yesiqhelo xa uhamba ngokuzilolonga.
• Ipeanut butter inganciphisa umngcipheko wesifo seswekile. Ngenxa yenqaku eliphantsi le-glycemic yamandongomane, ukusebenzisa amandongomane rhoqo kunokunceda ukugcina iswekile yegazi izinzile kunye nokunciphisa umngcipheko wesifo seswekile.
• Ipeanut butter igcwele iivithamini kunye neeminerals. I-Copper, folate, iivithamini ze-B, kunye ne manganese zilungile apho.
• Ipeanut butter inganciphisa umngcipheko wesifo sentliziyo kunye nezinye izinto ezibangela ukufa. Njengoko sele kukhankanyiwe apha ngasentla, isifundo esikhulu seminyaka emininzi sokutya sifumanise ukuba ukutya kwe-nut kwakuhambelana nesifo sentliziyo, umhlaza kunye nesifo sokuphefumla.

Yise kude

Sisafumanisa ngakumbi malunga nokuba ibhotolo yamandongomane iwuchaphazela njani umzimba wakho, kodwa into esiyaziyo ngoku icacile: Ibhotolo yamandongomane inokuba yinxalenye yesicwangciso esifanelekileyo sokulahleka kwesisindo.

Khumbula, awuyi kukwazi ukunciphisa umzimba ngokutya nje ibhotolo yamandongomane. Ukutshisa iikhalori ezingaphezulu kokutya ngokutya ngengqondo kunye nokwenza umthambo yifomula eqinisekisiweyo yokwehla kobunzima.

Kodwa ukutya ukutya okanye ibhotolo yamandongomane amaxesha ambalwa ngeveki kunokukunika inkuthazo oyifunayo yokuyekisa ukutya okunamafutha okanye okuneswekile eninzi ngenxa yokhetho olusempilweni.