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Ndani samakonda kwambiri ma butters? Kuyambira ana mpaka akulu, aliyense amawakonda chifukwa ndi okoma. Mabotolo a mtedza amatha kukhala ngati chakudya chokwanira mwachangu komanso gwero labwino la mafuta athanzi. Tiyeni tiwone phindu la mafuta a chiponde, batala wa amondi ndi batala wa cashew.
Mtedza ndiwosangalatsa paumoyo wanu ndipo kafukufuku akuwonetsa kuti anthu omwe amadya mtedza tsiku lililonse amakhala ndi mafuta ochepetsa mafuta, minofu yabwino ndi mafupa ndipo amatetezedwa ku khansa.
Ndiye chifukwa chake muyenera kuphatikiza mtedza ndi mabotolo amtedza pazakudya zanu. Mafuta a amondi, batala wamchere ndi chiponde zimatha kuwoneka chimodzimodzi kwa inu koma zimasiyana mosiyanasiyana ndi kapangidwe kake ka michere.
Buluu wa chiponde VS Butter ya Almond VS Cashew Butter
Nayi chidziwitso chazakudya chokhudza mitundu itatu yamatenda amtedza.
Mtengo wa Buluu wa Peanut
Chiponde ndiye mafuta amtedza omwe amadya kwambiri. Supuni ziwiri (32 g) za mafuta a chiponde zimakhala ndi zopatsa mphamvu 190 ndi mafuta 16 g. Shuga ndi mafuta zimasiyanasiyana m'mitundu yosiyanasiyana ya batala.
Mtedza wa kirimba umakhala ndi mafuta owonjezera amtundu wa monounsaturated acid ndi polyunsaturated fatty acids. Komanso ndi gwero labwino kwambiri la mapuloteni, magnesium, selenium, potaziyamu, calcium, mkuwa, chitsulo, ndi mavitamini angapo a B. Mafuta okwana 1 (28.3 g) a batala wa chiponde amapereka 15% ya chakudya chanu cha tsiku ndi tsiku cha vitamini E, 7 g wa protein, ndi 2.5 g wa fiber.
Ubwino Wathanzi Labotolo La Mitedza
Mtedza kapena mafuta a chiponde ndi gwero labwino kwambiri la resveratrol, antioxidant yomwe ingakutetezeni ku khansa, matenda amtima, matenda opatsirana amitsempha, ndi matenda a ma virus kapena fungal. Komanso, kukhala ndi chiponde kumachepetsa chiopsezo chakumwalira msanga, kusungunuka m'mimba mwanu, kumakulitsani mphamvu ndikupatsani minofu ndi mitsempha yathanzi.
Ofufuza apeza kuti anthu omwe amadya chiponde amakhala ndi thanzi labwino la mtima ndipo ngakhale akatswiri azaumoyo amati chiponde chimagwira thupi.
Komabe, mitundu yambiri ya mafuta a chiponde imaphatikizapo shuga wowonjezera ndi mafuta a hydrogenated ndipo mbali inayo, mitundu yachilengedwe ndi organic imatha kuwonjezera zotsekemera ndi mafuta ena kuti akhale okoma.
Izi zitha kukupangitsani kukonzekera, chifukwa chake ndibwino kuti mudye mafuta a chiponde pang'ono.
Mtengo wa Cashew Nut Butter
Kuchuluka kwa ma calories ndi mafuta a batala wa mtedza ndi ofanana kwambiri ndi mafuta a chiponde, koma ali ndi zomanga thupi zochepa komanso chakudya chambiri.
Mtedza wosalala wa batala, wopanda mchere uli ndi ma calories a 94, 4 g wa chakudya chonse, 3 g wa mapuloteni ndi 2 g wa sodium. Mulinso 4% yachitsulo ndi 1% ya calcium. Ngakhale, batala wa cashew umakhala ndi mapuloteni ochepa poyerekeza ndi batala wa chiponde, umakhala ndi michere yambiri ngati mkuwa, chitsulo ndi phosphorous, ndi zina zambiri, ndipo umakhalanso ndi mafuta amtundu wa monounsaturated nawonso.
Ubwino Waumoyo Wa Cashew Nut Butter
Cashew batala ali ndi amino acid ndi mafuta athanzi omwe amathandiza kuti mtima wanu ukhale wathanzi. Mavitaminiwa amathamangitsa kagayidwe kanu kagwiritsidwe ntchito m'thupi ndipo amakuthandizani kuti mukhale ndi chitetezo chamthupi. Ndibwino kwa matenda ashuga, kumenya nkhondo mopanda malire ndikuwayimitsa kuti asawononge nembanemba ya DNA, ndikuchepetsa chiopsezo cha miyala ya ndulu.
Mtengo Wa Buluu wa Almond
Mafuta a amondi amakhala ndi michere yambiri komanso mapuloteni omwe amapangitsa kuti ikhale yopindulitsa kwambiri minofu ndikumverera bwino. Ili ndi mafuta owonjezera monounsaturated mozungulira 50 peresenti ndipo pafupifupi theka la mafuta okhutira.
Mafuta a amondi amakhala ndi 7% ya calcium, 3% yachitsulo ndi 26% ya vitamini E. Supuni imodzi yotumizira batala ya amondi imapereka 2 g wa protein, 100 calories, 10 g wamafuta, 1 g wa fiber fiber ndi 4 g wathunthu chakudya. Mulinso riboflavin, chitsulo, potaziyamu, ndi mchere wina wofunikira.
Ubwino Waumoyo Wa Buluu wa Almond
Organic almond batala imakupatsani ma antioxidants omwe amachokera ku vitamini E ndipo amathandizira kutsitsa cholesterol yanu. Kutulutsa pang'ono mafuta a amondi kumakhala ndi magnesium yambiri yomwe ndi yabwino ku thanzi la mtima chifukwa imalimbikitsa kuyenda kwa magazi, oxygen ndi michere. Kukhalapo kwa potaziyamu ndibwino kuti magazi anu azikhala okhazikika, calcium ndi mkuwa muzithandizira minofu ndikugwiritsanso ntchito mafupa anu.
Ubwino Wama Butter Onse a Nut
Mabotolo atatu onsewa amakhala ndi ma phytosterol, omwe ndi mafuta omwe amapangidwa ndi cholesterol. Izi zitha kuthandiza kuchepetsa kuchuluka kwama cholesterol (LDL) mthupi lanu. Izi ndizonso zopangira zomanga thupi, michere ndi mafuta athanzi. Chifukwa chake, sankhani zomwe mumakonda ndikuwonongerani zabwino zonse!
Gawani nkhaniyi!
