Ukusasaza uthando

Umxholo

• Ibhotolo yeCashew
• Ibhotolo kajongilanga
• Ibhotolo yeHazelnut
• Ibhotolo yeCoconut
• Ibhotolo yembewu yethanga
• Ibhotolo yeWalnut
• Ibhotolo yeSoynut
• Ibhotolo yeNut DIY
• Uphengululo lwe

Ixesha elide lilinganiselwe kukhetho oluncinci okanye olucekeceke okanye olucekeceke lwe-peanut-buds (kunye nalawo aleji kwimbotyi) bakhwaza ngovuyo xa ibhotolo yeamangile ibetha intengiso, inika wonke umntu into entsha yokudibanisa nejeli yabo.

Kodwa ukuba intlantsi yakho yeAB inciphile (njengoko kusenzeka kubo bonke ubudlelwane), zininzi ezinye iindlela ezivenkileni namhlanje ezinikezela ngeencasa ezizodwa kunye neeprofayili zesondlo- kunye neendlela ezingapheliyo zokuzisebenzisa kwiiresiphi. Nika ezi zilingo zisasaza umpu. Zilungile, kuya kufuneka ulwe ukuze uzigcine ungazityi ngqo kwisitya.

Ibhotolo yeCashew

Ngobumnandi, incasa yebhotolo, ibhotolo yecashew ayisayi kudanisa. Kwaye sisityebi ngohlobo lwamafutha owafunayo kwisidlo sakho: monounsaturated. Uphononongo lubonisa ukuba ukutshintshela ukutya okunamafutha aphezulu kwabo banee-monounsaturated fat kungaphucula amanani e-cholesterol, okwenza oku kusasazeke ngakumbi.

Yizame: Ixnay ikhilimu enzima kwiisuphu ezikhrimu kunye neesosi zetshokholethi ezifana ne-ganache, kwaye endaweni yoko ugxobhoze kwi-cashew cream. Mane ubeke ibhotela ye-cashew kwi-blender enamanzi aneleyo ukuba uyigubungele kwaye udibanise kude kube lula kakhulu.

Siyathanda: Kwakhona ibhotolo ye-Cashew yeOrganic (onceagainnutbutter.com)

Ibhotolo kajongilanga

Ngokufana nokuthungwa kunye nencasa kwibhotolo yamandongomane, ibhotolo yembewu kajongilanga iya ithandwa kakhulu ezikolweni apho i-PB ikhutshwa khona. Kodwa akuyomfuneko ukuba ube ngumntwana ukonwabela i-omega fatty acids eyimfuneko kunye ne-magnesium, iminerali ebonisa isithembiso ekulweni umhlaza wekoloni, uhlobo olubulalayo lwesifo.

Yizame: Ukujika okutsha kwi-hummus, hlanganisa kunye ne-1/2 yekomityi yebhotolo ye-sunflower, 1 (i-14-ounce) unokwenza i-chickpeas, i-1/3 indebe ye-oyile ye-olive eyintombi, ii-clove ezi-2, ijusi ye-1 yelamuni, kunye ne-1 ithisipuni ikumin ekutyeni kumqhubekekisi. Sebenzisa njenge sandwich isasazeka okanye idiphe i-crudités.

Siyathanda: I-SunButter Organic Imbewu kajongilanga engafakwanga iswekile isasazeke (sunbutter.com)

Ibhotolo yeHazelnut

Xa ingagutyungelwanga kwioyile yesundu engafakwanga, itshokholethi, kunye neswekile eninzi ngokusebenza kangangesine nesiqingatha seOreos, uyakwazi ukuqaphela-kwaye ube likhoboka lamanqaku atyebileyo, atshayayo ebhotile ye-hazelnut. Awunakuze ucinge ukuba ufumana i-medley yezondlo ezibandakanya ivithamin E kunye nobhedu, nto leyo ibalulekileyo kwimetabolism ye-iron eyiyo, impilo yomzimba, kunye ne-collagen synthesis (funda: Iyimfuneko kwithambo kunye nempilo yolusu.)

Yizame: Sasaza ibhotela ye-hazelnut kwizilayi ze-apula, iqhekeza leetshokholethi emnyama, okanye i-crackers epheleleyo. Okanye udibanise isaladi yakho elandelayo ngokunxibisa ngokudibanisa ibhotolo yehazelnut e-1, iicephe ezi-2 zeviniga ye-cider, icephe lobusi, i-clove yegalikhi e-1, itispuni e-1 ye-orenji, i-1/4 yetisipuni yetyuwa yolwandle, kunye ne-1/4 yekomityi yeoli yomnquma.

Siyathanda: EdenNuts Hazelnut Butter (almondie.com)

Ibhotolo yeCoconut

Iholide yetropiki yomlomo wakho, ibhotolo yekhokhonathi yenziwa ngokucoceka inyama ephezulu yefayibha yekhokhonathi ibe kukungqinelana kweebhotile, ngokungafaniyo neoyile yekhokhonathi, eveliswa ngokucinezela ioyile evela enyameni. Kusenjalo Ukuthintela ikhokhonathi kuba ucinga ukuba amanqanaba aphezulu amafutha agcweleyo ayoyikeka entliziyweni yakho? Uphando lwamva nje lubuza imibuzo ngale nkolelo kudala ibanjwa, ukuze uyeke ukucinga ngoku kutya kubi njengosathana.

Yizame: Yinto ebulalayo eyongeziweyo kwi-smoothies, i-cereal ephekiweyo efana ne-oatmeal, ibhatata eqhotsiweyo, kunye nee-muffins zesiNgesi ezithosiweyo.

Siyathanda: I-Nutiva Organic yeCoconut Manna (nutiva.com)

Ibhotolo yembewu yethanga

Ukusila i-jack-o-lantern castoffs kuvelisa ukusasazeka komhlaba kwe-emerald okusasazeka nge-chockablock nge-magnesium, i-vitamin K kunye ne-phosphorus. Njenge-calcium kunye nevithamin D, i-phosphorus iyimfuneko ekugcineni amathambo kunye namazinyo omeleleyo, kwaye iyabandakanyeka kwimetabolism yamandla. Ukongeza, ii-phytosterol kwimbewu yethanga zinokuthintela ukufunxwa kwe-cholesterol emathunjini, ngaloo ndlela kunciphisa amanqaku akho e-cholesterol.

Yizame: Yenza ukutya okulula okukhawulezayo, okunesondlo ngokuthambisa ibhotolo yethanga kwimbewu encinci yeenkozo kunye ne-topping nge-apile esikiweyo kunye neeapilkosi ezinqunqiweyo ezomisiweyo.

Siyathanda: Ngokwendalo iNutty Organic Pepita Sun Butter Butter (naturalnutty.com)

Ibhotolo yeWalnut

Mamela imifuno kunye nevegans: Ibhotolo yeWalnut ine-omega-3 fatty acids-ngakumbi i-alpha-linolenic acid-kunezinye i-nut butters. I-ALA inokucutha umngcipheko wesifo seswekile se-2, ngokutsho kwezifundo zamva nje, kwaye ngelixa esona sizathu solu xhulumaniso singekaziwa, ungakuvumeli oko kukuyekise ukusampula ubukrakra bomsindo wale bhotolo.

Yizame: Kwiprosesa yokutya, hlanganisa kunye i-1/3 yekomityi yebhotolo ye-walnut, i-1/2 yekomityi eyomileyo yamakhiwane, iipunipoyi ezi-2 ze-maple isiraphu, 1 itispuni ye-vanilla isicatshulwa, kunye ne-1/4 ithisipunii-clove zomhlaba zibe cola. Gquqa kwiibhola kwaye upholile ubuncinane iyure. Gcina efrijini ukuze ufumane i-snack kwaye uhambe.

Siyathanda: IArtisana Organic Raw Walnut Butter (artisanafoods.com)

Ibhotolo yeSoynut

Olunye uhlobo olulungileyo kwabo bangadibaniyo namandongomane, ibhotolo ye-soynut icholwa kwiimbotyi zesoya ezomisiweyo, kungoko ke iphuma ngaphezulu kolu luhlu lweproteyini yokulamba indlala. Ezinye izinto zibandakanya i-magnesium, i-phosphorus, i-vitamin K, kunye ne-folate, i-vithamini ye-B enxulumene nomngcipheko ophantsi wokufumana uxinzelelo lwegazi.

Yizame: Hlanganisa unodoli webhotolo ye-soynut kunye ne-1/2 yekomityi yobisi lwe-almond kunye neyogathi yesiGrike, ibhanana enomkhenkce, kunye nokufefa kwesinamon kwi-smoothie ekhrim. Kwaye ngokuluma okwanelisayo emva kwemini, cwina izinti zeseleri kuyo.

Siyathanda: I.M. Healthy Unsweetened Creamy SoyNut Butter (soynutbutter.com)

Ibhotolo yeNut DIY

Konke kuthatha ukwenza ibhotolo yebhotolo eyenziwe ekhaya kukucinezela iqhosha-kunye nomonde, njengoko amanye amandongomane ethatha ixesha elide ukwenza ezinye. Ukufumana i-flavour ejulile, galela amantongomane kwi-oven ye-350-degree malunga nemizuzu eyi-10, uze upholile kwiqondo lokushisa ngaphambi kokudibanisa. (Ukuba usebenzisa iihazelnuts, kuyacetyiswa ukuba uhlikihle ulusu lwabo emva kokugcoba.) Ungabambelela kuJane ocacileyo, okanye ulinge izongezo ezinje ngecocoa powder, umhlaba owenziwe ngeflakisi, ubusi, isinamoni, i-zest ye-orenji, okanye i-chipotle chili powder . Thatha izinto kwinqanaba elilandelayo ngokudibanisa amandongomane ahlukeneyo, afana nealmondi kunye neepecans.

Izithako:

2 iikomityi zamantongomane

1 icephe yeoyile (ndiyathanda ikhokhonathi)

Imikhombandlela: Beka izithako kwiprosesa yokutya kwaye udibanise phezulu kude kube bukhrim, usule amacala esitya amaxesha ambalwa. Amantongomane aya kudlula kumanqanaba amathathu: kuqala atyongwe, emva koko abe namaqhuqhuva, kwaye ekugqibeleni agudise. Ukuba umxube awukhrim ngokwaneleyo, yongeza ioyile encinci. Gcina efrijini malunga nenyanga.

Uphengululo lwe