Chilichonse Chimene Mukusowa (ndi Chomwe Mukufuna) Kudziwa Pamafuta a Mtedza

Zamkati

• Zakudya Zakudya Zakudya Zam'madzi
• Momwe Mungadye Buluu wa Nut
• Mitundu ya Mafuta a Nut
• Msuzi wa Peanut
• Buluu wa Almond
• Buluu wa Cashew
• Bulu wa Mbewu ya mpendadzuwa
• Tahini
• Zakudya Zina za Nut
• Onaninso za

Ah, batala wa nati-timakukondani bwanji. Batala wa peanut waku America ali ndi zithunzi zopitilira 4.6 miliyoni za hashtagged pa Instagram, mwina wakhala chimodzi mwazakudya zanu zamasana kuyambira mudakalamba kuyenda, ndipo ngakhale mwakhala ndi nyimbo zingapo za rap zolembedwa za izi. Mu 2017, msika wa mafuta a chiponde wapadziko lonse unali wokwanira $ 3 biliyoni, ndipo pafupifupi, anthu aku America amadya zopitilira 6 mapaundi azakudya pachaka, ndipo pafupifupi theka la izo mumtundu wa chiponde, malinga ndi American Peanut Council.

Mwayi wake, mwina muli ndi mitsuko ingapo yosungidwa m'bokosi lanu ndipo mwalowetsamo ndi supuni nthawi zina-chabwino, kapena nthawi zonse (palibe chiweruzo apa!). (Mudzakhalanso LOL pazinthu zonsezi ndi omwe amamwa batala okhawo omwe amamvetsetsa.)

Koma kodi mtedza batala ndi wathanzi kwa inu? Ndipo kodi pali batala wamfumukazi yolamulira onsewo? Apa, kalozera wanu wophatikizira wa batala wa nati mumitundu yake yonse.

Zakudya Zakudya Zakudya Zam'madzi

Funso siliri bwanji muyenera kudya batala wa nati, koma, kulekeranji? Mofanana ndi mtedza umene amapangidwako, "mafuta a mtedza ndi magwero abwino a ulusi, micronutrients, anti-inflammatory fatty acids, omega-3 fatty acids, ndi mapuloteni, ndipo ndi okoma kwambiri, okoma, komanso osinthasintha pokonzekera chakudya. komanso zokhwasula-khwasula, "atero a Monica Auslander Moreno, MS, RD, LDN, mlangizi wazakudya za RSP Nutrition.

Supuni 2, mafuta okhala ndi mafuta ambiri okhala ndi mtedza wa mtedza nthawi zambiri amakhala ndi zopatsa mphamvu pafupifupi 190, magalamu 6 a mapuloteni, ndi magalamu 14 mpaka 16 a mafuta, okhala ndi zakudya zamtundu wa magalamu 0 mpaka 8, kutengera kuchuluka kwa shuga wowonjezeredwa, akutero Kerry Clifford, MS, RDN, LDN Ngakhale mafuta atha kuwoneka ochuluka, "uthenga wabwino ndi mafuta makamaka mafuta opangidwa ndi poly- ndi monounsaturated, omwe amathandiza kuyamwa michere, kukukhutitsani, kuyang'anira shuga wamagazi, komanso kukulitsa kukhuta pakudya," atero Clifford, yemwe amapereka nut butters "chiyerekezo chapamwamba" pankhani ya zakudya zathanzi.

Vuto lalikulu lomwe mungalowemo ndi batala wa mtedza ndikuwadya mopambanitsa. Ndikosavuta kudya kwambiri kuposa supuni ziwiri zomwe zimatumikiridwa osazindikira ngakhale mutayesa mosamala chilichonse chomwe chikugwiritsidwa ntchito (ndipo ndani ali ndi nthawi yochitira izi?). Mapaketi amtundu umodzi amapangitsa kuti zikhale zosavuta kumamatira pamtengo womwe akulimbikitsidwa, koma njira yabwino yowonera kukula imodzi ndi mpira wa ping-pong, akutero Kristen Gradney, RD, mneneri wa Academy of Nutrition and Dietetics. (Idyani batala wambiri, ndipo mwina mupitiliza kuchuluka kwa mafuta patsiku.)

Momwe Mungadye Buluu wa Nut

Mafuta a mtedza amatha kudyedwa mwanjira iliyonse yomwe mukufuna kugwiritsa ntchito. Koma kupyola pa PB & J yapakale, kufalikira kumawonjezera modabwitsa oatmeal (kuphatikiza ma oats usiku umodzi), ma smoothies, zikondamoyo, toast yaku France, mipira yotsekemera, mchere ... mndandanda umapitilira. Ndipo, zachidziwikire, ndizabwino kwambiri kuphatikiza zakudya monga nthochi, maapulo, ndi chokoleti. (Munayesapo kuyika supuni ya PB mu thumba la tchipisi tachokoleti? Chitani izi-tsopano.)

Kufalikira kosunthika kumatha kutenganso zolemba zabwino: Yesani kuthamangitsa nkhuku musakaniza batala wa nati, mkaka wa kokonati, ndi yogati yachi Greek. Phatikizani ndi viniga wosasa ndi sriracha kuti muvale msaladi mwachangu. Kapena muzisakanize ndi soya ndi hoisin msuzi ndi kukhudza shuga wofiirira kuti muponye ndi pasitala wotentha.

Zowonjezeranso malingaliro ena ogwiritsa ntchito batala wa nati? Bungwe la National Peanut Board limalimbikitsa kuyika pang'ono pansi pa ayisikilimu (ndi njira yanzeru yopewera kupopera!), Kufalitsa pa burger (osagogoda mpaka mutayesera), kapena kuigwiritsa ntchito ngati batala m'malo mwa maphikidwe. Amati mutha kuyigwiritsa ntchito ngati njira yochotsera chingamu chomwe chili pamakapeti anu, zovala, kapena mipando. Ingoyiyikani pa chingamu, mulole iyo ikhale kwa mphindi imodzi, ndiyeno pukutani. (PS Onani ntchito zosazolowereka kwambiri za batala wa chiponde.)

Mitundu ya Mafuta a Nut

Tiyeni tiyambe ndizoyambira. Ngakhale chinthu chophweka ngati chiponde chimabwera m'njira zosiyanasiyana.

Msuzi wa Peanut

Anthu ambiri amakula akudya kusinthidwa mitundu yamalonda ya chiponde, ndi mabanja omwe akuwonetsa kukhulupirika kwawo kwakukulu kuzinthu monga Jif, Skippy, kapena Peter Pan. . Mitundu yopangidwa, yomwe imadziwika kuti imakhala yokoma kwambiri, imasungunuka bwino kwambiri, komanso kuti ndi yabwino kuphika - nthawi zambiri imakhala ndi shuga (pafupifupi magalamu 4 pakudya), limodzi ndi ma molasses osakwana 2 peresenti, soya wa hydrogenated ndi mafuta a rapeseed, mono ndi diglycerides. , ndi mchere. Ngakhale izi zitha kumveka zowerengera mokweza, pali zinthu zoyipa kwambiri. "[Zakudya zopangidwa ndi chiponde] sizoyipa kwenikweni, zimangotengera komwe muli paulendo wanu wazakudya. Adzakhala ndi sodium ndi shuga wochulukirapo kuposa mtundu wachilengedwe, koma bola mukazikwanitsa, zili bwino," akutero Gradney. "Ngati mukudya Jif lero, ndiye kuti mwina mutha kuyesa imodzi mwazosakaniza zopanda mchere, zosatsekemera tsiku lina." Ndipo tagline inali ndi mfundo: Mitundu ngati Jif ikhoza kukhala gwero labwino la mapuloteni kwa ana omwe angasangalalenso kudya, akutero Gradney.

Mtundu wina wa peanut butter womwe ukukula kwambiri m'zaka zaposachedwapa ndi batala wachilengedwe kapena watsopano. Kuyambira mu 1919, mtundu wa Adams unali m'gulu la oyamba kutulutsa batala wa chiponde wopangidwa ndi mtedza ndi mchere wokha. Koma mitundu ina yambiri yalowa nawo pamsika, monga a Smucker ndi a Justin. Peanut butter wachilengedwe amakhala ndi chizolowezi chopatukana, chifukwa chake mumayenera kuwalimbikitsa. Ngakhale simukutero kukhala kuti muzisunge mu furiji, zitha kuthandiza kuchepetsa kupatukana - ngakhale zili ndi zomwe mumakonda. Malo ogulitsira ambiri, monga Whole Foods, amapereka malo omwe mungagwiritsire ntchito batala wanu watsopano mu chidebe.

Kuchepetsa-mafuta chiponde batala idayambitsidwa ndi Jif m'zaka za m'ma 1990 panthawi yomwe zakudya zopanda mafuta ambiri zinali m'mafashoni. Ngakhale kuti mafuta omwe akufalikira amachepa kuchokera pa 16 magalamu kufika pa 12 magalamu pa kutumikira, kwenikweni ndi 60 peresenti ya mtedza, zomwe zimachititsa kuti "peanut butter kufalikira" osati peanut butter, malinga ndi FDA. Kuti mumalize kukoma ndi kapangidwe kake ka mafuta omwe akusowa, zopangidwa zimawonjezera zosakaniza zina, monga shuga ndi mankhwala, zomwe zimaphatikizanso kuchuluka kwamahydrohydrate potumikira. Ambiri mwa akatswiri azaumoyo masiku ano samalimbikitsa izi. "Bwanji uchita chigololo chokongola chonchi?" akufunsa Moreno. "Tsopano tikudziwa kuti kuchepetsa mafuta m'zakudya sikuli lingaliro lanzeru la thanzi (pokhapokha mutachita opaleshoni ya ndulu kapena gastroenteritis) -makamaka thanzi labwino, mafuta opangidwa ndi mtedza."

Zaka zingapo zapitazi awona mtundu wina wa batala wa peanut: ufa wa mtedza. Amapangidwa kuchokera ku mtedza wokazinga womwe amawunikiridwa kuti achotse mafuta ambiri, kenako amasiyidwa kukhala ufa wabwino.Mitundu ngati PB2 kapena PBfit imangokhala ndi magalamu awiri amafuta, 6 mpaka 8 magalamu a mapuloteni, ndi magalamu awiri a fiber pa supuni 2 yotumizira, ndikupangitsa kuti ikhale yowonjezera pazinthu monga smoothies ndi oatmeal mukafuna kukoma kwa batala wopanda mafuta ndi ma calories onse. Mutha kugwiritsa ntchito paokha, nawonso, osakanizidwa ndi madzi pang'ono kapena mkaka, ngakhale sizingafanane ndi mawonekedwe a peanut butter-ndipo imatha kutembenuka mwachangu ngati muwonjezera madzi ochulukirapo. (Onani: Chifukwa Chake Muyenera Kugula Butter Wophika Mtedza)

Msika wa mafuta a chiponde padziko lonse lapansi ukuyembekezeka kukula pakukula kwapakati pa 13 peresenti pachaka cha 2021, malinga ndi kafukufuku wa Technavio. Mwakutero, ma brand akupitiliza kupanga zatsopano ndi zinthu zatsopano kuti akwaniritse zomwe akufuna. Mwachitsanzo, Wild Friends adayambitsa gulu la chiponde ndi batala la amondi ndi collagen yowonjezera, ndipo RXBAR imapanga batala wa mtedza umodzi wokhala ndi 9 magalamu a mapuloteni pa paketi, chifukwa cha kuwonjezera kwa dzira loyera. (Onani: Mapuloteni Amafalikira Ndizo Zakudya Zakudya Zabwino Kwambiri Zaposachedwa)

Buluu wa Almond

Opangidwa kuchokera ku maamondi apansi, batala wa amondi amakhala ndi mafuta pang'ono pang'ono kuposa batala wa kirimba, wokhala ndi magalamu 18 a mafuta pa supuni 2 yotumizira. Komabe, imapatsanso thanzi pang'ono ndipo imakhala ndi vitamini E wathanzi. "Mtedza kwa mtedza, maamondi amakhala ndi antioxidant (kuposa mtedza), chifukwa chake azikhala ndi michere yambiri," atero a Gradney. "Zidzakhala zokomera zokonda. Ine ndimakhulupirira zakudya zopatsa thanzi, ndiye ndikukhulupirira kuti ngati mungadye, sankhani chakudya chomwe chingakupatseni phindu labwino kwambiri." Ngati mukutsatira zakudya za keto, mafuta ambiri a almond batala amapanga chisankho chabwino-komanso ndi paleo ndi gluten.

Buluu wa Cashew

Pogwiritsa ntchito utoto wosalala bwino, batala wamchere umakhala ndi mkuwa, magnesium, ndi phosphorous, komanso mafuta abwino kwambiri a mtedza omwe angakhale nawo pa keto zakudya, malinga ndi akatswiri azakudya. Justin amapanga batala, koma zimatha kukhala zovuta kupeza poyerekeza ndi chiponde ndi batala wa amondi. N'zosavuta kudzipangira nokha, ngakhale-kungowotcha ma cashews kwa mphindi 10 mu uvuni, kuwonjezera pa pulogalamu ya chakudya, ndikukonzekera kwa mphindi 10 (onjezani supuni ya tiyi kapena mafuta awiri a kokonati ngati mukufunikira kuti mukhale osasinthasintha).

Bulu wa Mbewu ya mpendadzuwa

Batala wa mpendadzuwa ndi njira yabwino kwambiri yosinthira batala wa nati, chifukwa nthawi zambiri imakhala yotetezeka kwa anthu omwe amadana ndi mtedza ndi mtedza wamtengo (ziwiri mwazinthu zisanu ndi zitatu zapamwamba), akutero Clifford. Ili ndi kapangidwe kake komanso kadyedwe kofanana ndi batala la peanut. SunButter ndi mtundu wamba, koma mutha kugula batala wambewu ya mpendadzuwa ku Trader Joe's.

Tahini

Wopangidwa kuchokera ku nthangala za sesame, tahini ndi phala lomwe limakhala ndi mawonekedwe ofanana ndi batala la peanut, lokhala ndi kukoma kofewa, kowotcha kwa sesame. Zomwe zimagwiritsidwa ntchito mobwerezabwereza pazakudya zokoma monga hummus ndi baba ghanoush, zimalowetsanso mtedza kapena batala wa amondi mu maswiti monga brownies. Chifukwa chakuchulukirachulukira kwazakudya zaku Mediterranean, zayamba kupezeka m'zaka zingapo zapitazi, pomwe mitundu ngati Soom ikuwonekera pamashelefu anthawi zonse. Iyenera kusungidwa kutentha kwa firiji ndipo imafunikira kuyambitsa, chifukwa mafuta amatha kupatukana ndi phala lonselo.

Zakudya Zina za Nut

Chifukwa chokhala ndi mafuta ambiri, pafupifupi mtedza uliwonse umasweka kukhala batala ngati mutaukonza motalika. Mafuta a mtedza wokometsera omwe mungapezeke m'malo odyera ndi malo odyera mdziko lonselo akuphatikizapo mafuta a mtedza wa macadamia (mpaka magalamu 20 a mafuta pakatumikira), batala wa pecan (wolemera, grittier kapangidwe), batala wa pistachio (pafupifupi umawoneka ngati pesto), ndi mtedza batala (gwero lalikulu la omega-3s).

Onaninso za