Kufalitsa Chikondi

Zamkati

• Buluu wa Cashew
• Bulu wa Mbewu ya mpendadzuwa
• Buluu wa Hazelnut
• Batala wa Kokonati
• Dzungu Mbeu Batala
• Mafuta a Walnut
• Batala la Soya
• Buluu wa Nut
• Onaninso za

Kwautali wokha ku mitundu iwiri - zotsekemera kapena zowawa za peanut butter-kukoma masamba (ndi omwe sali osagwirizana ndi nyemba) adakuwa ndi chisangalalo pamene batala wa amondi adagulitsa, kupatsa aliyense china chatsopano chophatikiza ndi odzola awo.

Koma ngati mphamvu yanu ya AB yazimiririka (monga momwe zimachitikira muubwenzi uliwonse), palinso zina zambiri m'masitolo masiku ano zomwe zimapereka zokometsera zapadera ndi mbiri yazakudya - komanso njira zopanda malire zogwiritsira ntchito maphikidwe. Perekani kuwombera uku poyesa. Ndizabwino kwambiri, muyenera kumenyera nkhondo kuti musadye kuchokera mumtsuko.

Buluu wa Cashew

Ndi kukoma kokometsera, kwamafuta, batala wa cashew sukhumudwitsa. Ndipo ndi olemera mumtundu wamafuta omwe mumafuna muzakudya zanu: monounsaturated. Kafukufuku akuwonetsa kuti kusinthanitsa zakudya zamafuta okwanira zamafuta omwe ali ndi monounsaturated mafuta kumatha kukulitsa kuchuluka kwa cholesterol, ndikupangitsa kufalikira kukhala kosavuta.

Yesani: Ixnay kirimu cholemera mu supu zokoma ndi msuzi wa chokoleti monga ganache, ndikuyambitsa kirimu wa kashew m'malo mwake. Ingoyikani batala wa cashew mu blender ndi madzi okwanira kuti musaphimbe ndikulumikiza mpaka kusalala bwino.

Timakonda: Apanso Organic Cashew Butter (onceagainnutbutter.com)

Bulu wa Mbewu ya mpendadzuwa

Momwemonso kapangidwe kake ndi kapenanso batala, mafuta a mpendadzuwa amafala kwambiri m'masukulu momwe PB imayesedwa. Koma simukusowa kuti mukhale mwana kuti musangalale ndi omega mafuta acids ndi magnesium, mchere womwe umatsimikizira kulimbana ndi khansa ya m'matumbo, mtundu wakupha kwambiri wa matendawa.

Yesani: Kuti mupindule pang'ono pa hummus, phatikizani 1/2 chikho batala la mpendadzuwa, 1 (14-ounce) akhoza nkhuku, 1/3 chikho chowonjezera cha maolivi namwali, 2 adyo cloves, madzi a mandimu 1, ndi supuni 1 chitowe mu chakudya purosesa. Gwiritsani ntchito ngati sandwich kufalikira kapena kuviika kwa crudités.

Timakonda: Mpendadzuwa wa Mpendadzuwa Wopanda Mpendadzuwa wa SunButter (sunbutter.com)

Buluu wa Hazelnut

Ngati simakutidwa ndi mafuta a mgwalangwa, chokoleti, ndi shuga wochuluka pakamagwiritsa ntchito Oreos anayi ndi theka, mumatha kuzindikira ndikuzolowera mafuta olemera, osuta a batala la hazelnut. Simungaganize kuti mukupezanso michere yambiri monga vitamini E ndi mkuwa, yomwe ndi yofunikira kuti thupi likhale ndi thanzi labwino, chitetezo cha mthupi, komanso kaphatikizidwe ka kolajeni (werengani: Ndikofunikira kuti mafupa ndi khungu likhale ndi thanzi.)

Yesani: Gawani batala wa hazelnut pa magawo a apulo, chidutswa cha chokoleti chakuda, kapena osenda tirigu wonse. Kapena onjezerani kuvala kwanu kotsatira saladi posakaniza supuni imodzi ya hazelnut batala, supuni 2 za cider viniga, supuni imodzi ya uchi, 1 minced adyo clove, supuni 1 ya lalanje zest, 1/4 supuni ya supuni ya mchere, ndi 1/4 chikho cha maolivi.

Timakonda: Buluu wa EdenNuts Hazelnut (almondie.com)

Batala wa Kokonati

Tchuthi chotentha chapakamwa panu, batala wa kokonati amapangidwa ndi kuyeretsa thupi la kokonati wambiri kuti likhale losasinthasintha, mosiyana ndi mafuta a kokonati, omwe amapangidwa ndi kukanikiza mafuta m'thupi. Komabe kupewa kokonati chifukwa mukuganiza kuti mafuta ochulukirapo ndizowopsa pamtima panu? Kafukufuku waposachedwa amakayikira chikhulupiliro chomwe chakhalapo kwanthawi yayitali, kotero mutha kusiya kuganiza za chakudya choyipa ichi ngati mdierekezi.

Yesani: Ndizowonjezera kupha ma smoothies, phala lophika monga oatmeal, mbatata yokazinga, ndi ma muffin a Chingerezi okazinga.

Timakonda: Nutiva Organic Coconut Manna (nutiva.com)

Dzungu Mbeu Batala

Kukulitsa ma jack-o-lantern castoffs kumatulutsa zonunkhira zam'maradi zomwe zimafalikira ndi chockablock ndi magnesium, vitamini K, ndi phosphorous. Monga calcium ndi vitamini D, phosphorous ndiyofunikira kuti mafupa ndi mano akhale olimba, ndipo imakhudzidwa ndi metabolism yamphamvu. Kuphatikiza apo, ma phytosterols mu njere za dzungu amatha kulepheretsa kuyamwa kwa cholesterol m'matumbo, motero kumachepetsa kuchuluka kwa cholesterol yanu.

Yesani: Pangani zakudya zopsereza msanga, zopatsa thanzi powapaka batala wa mbewu ya dzungu pa kambewu kakang'ono ka tirigu ndi kuthirako ndi apulo wosenda ndi ma apurikoti odulidwa owuma.

Timakonda: Mwachilengedwe Nutty Organic Pepita Sun Seed Butter (naturallynutty.com)

Mafuta a Walnut

Mverani zamasamba ndi zanyama: Mafuta a Walnut ali ndi omega-3 fatty acids makamaka alpha-linolenic acid-kuposa ma butters ena a mtedza. ALA ikhoza kuchepetsa chiopsezo cha matenda a shuga amtundu wachiwiri, malinga ndi kafukufuku waposachedwa, ndipo ngakhale chifukwa chenicheni cholumikizira ichi sichikudziwika, musalole kuti zikulepheretseni kuyesa mkwiyo wa batala.

Yesani: Pogwiritsa ntchito chakudya, phatikizani 1/3 chikho cha batala wa batala, 1/2 chikho nkhuyu zouma zouma, supuni 2 za mapulo oyera, supuni 1 ya vanila, ndi 1/4 supuni ya supuni pansi. Pitani mu mipira ndikumazizira kwa ola limodzi. Sungani mufiriji kuti mugwire ndikudya.

Timakonda: Artisana Organic Raw Walnut Butter (artisanafoods.com)

Batala la Soya

Njira ina yabwino kwa omwe samva nawo mtedza, batala wa soya amatoledwa kuchokera ku soya zouma, zomwe zimatuluka pamwamba pa mndandanda wa mapuloteni othetsa njala. Zina mwazinthu zimaphatikizapo magnesium, phosphorus, vitamini K, ndi folate, vitamini B yomwe imakhala ndi chiopsezo chochepa chokhala ndi matenda oopsa.

Yesani: Sakanizani chidole cha soynut batala ndi 1/2 chikho mkaka uliwonse wa amondi ndi yogurt wachi Greek, nthochi yachisanu, ndi kuwaza sinamoni kwa smoothie wokoma. Ndipo pakuluma kokwanira masana, sungani timitengo ta udzu winawake mmenemo.

Timakonda: Wokoma Wosakaniza Wosakaniza Wathanzi Wathanzi (soynutbutter.com)

Buluu wa Nut

Zomwe zimafunika kuti mupange batala wopangira nati ndikusindikiza batani-ndi kuleza mtima, chifukwa mtedza wina umatenga nthawi yayitali kuti upangidwe kuposa ena. Kuti mumve kukoma kwambiri, yikani mtedza mu uvuni wa madigiri 350 kwa mphindi 10, kenako uzizizira mpaka kutentha musanaphatikizane. (Ngati mugwiritsa ntchito hazelnuts, ndi bwino kupukuta zikopa zawo mukawotcha.) Mukhoza kumamatira ku Jane, kapena kuyesa zowonjezera monga ufa wa koko, ufa wa fulakisi, uchi, sinamoni, zest lalanje, kapena chipotle ufa wa chili. . Tengani zinthu pamlingo wotsatira ndikuphatikiza mtedza wosiyanasiyana, monga maamondi ndi ma pecans.

Zosakaniza:

Makapu awiri mtedza

Supuni 1 mafuta (timakonda kokonati)

Mayendedwe: Ikani zosakaniza mu pulogalamu ya chakudya ndikusakanikirana pamwamba mpaka poterera, ndikupukuta mbali zonse za beseni kangapo. Mtedzawo udutsa magawo atatu: choyamba chodulidwa, kenako chotupa, kenako chosalala. Ngati kusakaniza sikukukomera mokwanira, onjezerani mafuta pang'ono. Sungani mufiriji kwa mwezi umodzi.

Onaninso za