Kutheni ufanele uthenge ibhotolo yamandongomane

Umxholo

• Yintoni ibhotolo yamandongomane engumgubo?
• Ingaba ibhotolo yamandongomane engumgubo isempilweni?
• Uyisebenzisa njani ibhotolo yamandongomane?
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Yelena Yemchuk/Getty Imifanekiso

Phakamisa isandla sakho ukuba unengxaki yokumisa amacephe amabini acetyiswayo okunikwa kwebhotolo yamandongomane emnandi, ekhrimu (okanye ichunky). Wonke umntu? Ndacinga njalo. Iziduli ezibini ze-peanut butter zinokulingana ngokulula ne-1/4 okanye i-1/3 indebe (ziipuni ezi-4 ukuya kwezi-6, iikhalori ezingama-400 ukuya kuma-600, kunye nama-32 ukuya kuma-48 amagremu amafutha.

Nangona kungekho nto iphosakeleyo kwintengiselwano yokwenyani (enyanisweni, ibhotolo yamandongomane yenye yokutya okunamafutha aphezulu ukutya okunempilo kufuneka kuhlala kubandakanya), ibhotolo yamandongomane yenye yeendlela ezinokukunceda ukugcina iikhalori zakho zijongile ukuba uyasokola nobungakanani besahlulo , ngelixa unikezela incasa efanayo ye-nutty oyilindeleyo.

Yintoni ibhotolo yamandongomane engumgubo?

Hayi, ayisiyonto ingaqhelekanga yokutya okune-peanut. Ibhotolo yamandongomane enziwe ngomgubo yomile ngamandongomane agcadiweyo agaywe abe ngumgubo ngeoyile ekhutshiweyo-izithako ezifanayo neOG yakho isasazeka, ngaphandle kweringi yeoli ehlala ihleli phezu kwengqayi. Ungayifumana ngokuchanekileyo ecaleni kwezinye i-nut butters kunye nejamu (kodwa i-FYI, ngelishwa, ayikho enye indlela yamandongomane kwintengiso okwangoku, ke akukho bhotolo yealmond yempuphu).

Ingaba ibhotolo yamandongomane engumgubo isempilweni?

Ukuthetha ngezondlo, ibhotela ye-peanut enomgubo ineekhalori ezimbalwa kunebhotela ye-peanut yendalo, malunga neekhalori ezingama-50 kunye neegram ze-5 zeprotheyini ngeepuni ezimbini ezikhonzayo. Ukuthelekisa, iipunipoli ezimbini zebhotolo yendalo yamandongomane ineekhalori ezili-190 ezinama-8 eeprotheyini. Ngelixa izithako ziya kwahluka ngokuxhomekeka kuhlobo lophawu, ndifumanisa ezona zithandekayo zezona zinetyuwa encinci kunye neswekile eyongeziweyo. Ewe nditshilo iswekile kuba, ngaphandle kwayo, ibingangumgubo wamandongomane. Kwaye masinyaniseke, akukho mntu uya kuqhathwa ekucingeni umgubo wamandongomane oxutywe namanzi kwaye usasazwe kwi-toast incasa nantoni na efana nebhotolo yamandongomane.

Uyisebenzisa njani ibhotolo yamandongomane?

Ungakhathazeki, ndikufumene! Njengegqala elinenzondelelo ngale ndlela yokutya, ndiye ndafumanisa ezona ndlela zintle zokusebenzisa ibhotolo yamandongomane eyimpuphu malunga nayo yonke into ukusuka kwizitya ezimnandi ukuya kwezinencasa. (Jonga ezi 10 zeeresiphi zebhotolo yamandongomane ezisempilweni kwaye zimnandi ngokuphefumlelwa.)

Izinto zokuqala kuqala, kufuneka udibanise kwakhona ngamanzi. Ngokuqhelekileyo, umlinganiselo ngamacephe amabini ebhotela ye-peanut enomgubo ukuya kwipunipoin enye yamanzi, evelisa i-tablespoon enye yebhotela ye-nut. Kwinkonzo enkulu, yiphinda kabini ukuya kumacephe amane omgubo kunye namacephe amabini amanzi kwaye uya kuba ngaphantsi kwe-100 yeekhalori zamacephe amabini ebhotolo yenut.

• Yithambise kwi-toast okanye i-pancake, okanye yongeza unodoli ngaphezulu kweebhanana ezisikiweyo okanye iparafithi yeyogathi.
• Faka endaweni yebhotolo yamandongomane kwisosi yakho yePad Thai ngebhotolo yendongomane engumgubo.
• Yidibanise kwizinto ezibhakiweyo ngokutshintsha, yithi, i-1/4 yomgubo obizwa ngokuba yiresiphi, yebhotolo ye-peanut engumgubo. Uya kunyusa iprotein kwaye uyinike incasa ye nutty.
• Yifefe kwi-popcorn, kwiitapile ezibhakiweyo, okanye nakumxube weqela leholide.

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