10 Mafi Kyawun Lafiyayyun Man Gyada, A cewar Wani Masanin Nutrition

10 Best Healthy Peanut Butter Brands



Ko kana cikin wani abincin PB&J da daddare ko tururuwa lokacin cin abincin rana a kan katako, man gyada wata hanya ce da za a iya cika ka-yayin da, karka ce mu ce, kasancewa mafi cancanta da cancanta fiye da tarin karas ɗin jarirai. Abin takaici, wannan kayan kwalliyar yana da kyau a gare ku, kuma. Man goro babban tushe ne na tushen furotin, in ji shi Dakta Felicia Stoler , DCN, likita mai rijista, mai gina jiki da kuma motsa jiki. Kitsen mai da zare a cikin gyaɗa suna taimakawa wajen samar da ƙoshin lafiya, ko ji na ƙoshi. Duk lokacin da jerin abubuwan haɗin suke da tsabta (kirki ba koyaushe ya zama farkon sashi ba!), PB yana iya kasancewa cikin ɓangaren abinci mai ƙoshin lafiya. Karanta don koyon fa'idodi, tare da nau'ikan abinci na abinci goma waɗanda aka yarda dasu da ƙoshin lafiyayyar gyada da jagora don adana man gyada na ɗabi'a.

GAME: 15 na Mafi Girma Gwanon Man Gyada Ya taɓa

Menene Amfanin Man Gyada?

Abinda muka fi so game da man gyada shine yadda cikawa (da araha) yake. Itara shi a smoothies, oatmeal, noodle da sandwich girke-girke, ko haɗa shi da apples and seleri don ƙarin haɓakar furotin wanda tabbas zai riƙe ku tsakanin abinci. Baya ga kasancewa mai cike da furotin, man gyada da kwayoyi gaba ɗaya suna da tan na ribar lafiya. [Nuts] suna da rinjaye a cikin ƙwayoyi marasa ƙarfi da polyunsaturated, waɗanda ake ɗauka suna da ƙoshin lafiya saboda suna taimakawa rage ƙwayar LDL (aka 'bad') cholesterol, in ji Stoler. Suna kuma dauke da sinadarin omega-6, da biotin, copper, niacin, folate, manganese, Vitamin E, thiamin, magnesium da phosphorus. Ko da mafi alkhairi, gyada musamman kuma tana dauke da zare, tunda sunadarai ne kuma sun girma a karkashin kasa.

Wadanne Sinadarai ke Cikin Lafiyar Gyada Mai Lafiya?

Ba wanda ya yi mamakin, sinadarin farko a kan lakabin ya zama gyada. Wasu shagunan suna sanya man gyada sabo a wurin [ta hanyar nika] gyada a cikin man goro ko liƙa, in ji Stoler. Wani lokaci ana sanya gishiri ko wasu kayan ƙanshi. A wasu lokuta, ana kara ƙarin mai don ƙirƙirar laushi mai laushi.

Wasu man gyada suma suna da zaki a zahiri tare da suga, molasses ko zuma, wanda hakan zai kara yawan suga. Idan wannan ba lamari ba ne a gare ku, Stoler har yanzu ba zai yi la’akari da waɗanda ke daɗin ɗanɗano mai kirki ba na lafiya ba. Koyaya, ita yayi bayar da shawarar kaurace wa man gyada wanda ake sa shi tare da kayan zaƙi mai gina jiki, idan ka ci karo da kowane a babban kanti.

lafiyayyan gyada mai kyau jif na halitta Amazon

Manyan Manyan Man Gyada guda 10 masu Lafiyar Lafiya

1. Jif Crunchy Gyada Man Gyada

A kowane cokali biyu na hidima: Kalori 190, mai 16g, carbi 8g, protein 7g, sukari 3g, fiber 3g, sodium 65mg

Sinadaran: gyaɗa, sukari, man dabino, kashi 2 cikin ƙasa ko ƙasa da gishiri da molasses

Wannan ɗayan masana'antun Stoler ne. Ka yi la'akari da shi azaman na ɗabi'a ne a kan manyan man gyada mai ƙamshi, mai daɗi, mai ɗauke da mai. Sandwich ɗin da na fi so — wanda na juyar da mutane da yawa akansa shine - Jif ko Skippy Natural PB tare da jelly, jam ko 'ya'yan itace masu yaɗuwa akan Martins Burodin Dankalin Gurasa , in ji ta. Yana da kauri, mai laushi, mai laushi kuma yana da fiber na gram 2 a kowane yanki.

Gwada shi: Gyada Man Gyada da Jelly Sandwich

$ 6 a Amazon

lafiyayyan gyada mai kyau mai kyau Amazon

2. Gwanin Kirki na Kirki na Kirki Gwanin Manja

A kowane cokali biyu na hidima: Kalori 190, mai 16g, carbi 6g, protein 7g, sukari 3g, fiber 2g, sodium 150mg

Sinadaran: gasashen gyada, suga, man dabino, gishiri

Wannan sauran kayan alamomin suna da kyau daidai da Jif, saidai yana da ƙananan gram 1 ƙasa, mafi girma sodium kuma babu molasses. Skippy duk layin shimfidawa na halitta bashi da abubuwan kiyayewa, daɗin dandano da launuka na wucin gadi. Kamar yawancin masu gyada, wannan ma ba shi da ƙwayar cholesterol da mai mai mai.

Gwada shi: Rainbow Collard Wraps with Peanut Butter Dipping Sauce

$ 18 / takwas-fakitin a Amazon

lafiyayyen gyada butter justins Amazon

3. Kayan Abincin Kayan Gyada na gargajiya na Justin

Da kowane fakiti daya mai hidima: Kalori 210, kitse 18g, carbi 6g, furotin 7g, sukari 2g, fiber 1g, sodium 25mg

Sinadaran: busasshiyar gyada, man dabino

Ina kaunar cewa kamfanoni sun fara yin man gyada da sauran man goro a cikin buhu-buhu daya, in ji Stoler, saboda irin saukin da suke samu na kula da yanki da kuma ciye-ciye yayin tafiya. Wannan mashahurin ba GMO ba, alamar mara amfani da alkama ba ta da ƙarin sukari ko gishiri, wanda ke bayyana ƙarancin sukari da sodium ƙidaya idan aka kwatanta da manyan kamfanoni. Haka kuma Justin's yana amfani da man dabino mai ɗorewa wanda baya canzawa ko cutar da orangutans a yankunan da aka girbe shi.

Gwada shi: Oats na Dare tare da Man Gyada da Ayaba

$ 6 / goma-fakiti a Amazon

man baƙar fata don gashi
lafiyayyan gyada mai kyau mahaukacin Richard s Richard mahaukaci''s

4. Crazy Richard's Duk-Halitta Crunchy Gyada Butter

A kowane cokali biyu na hidima: Kalori 180, mai 16g, carbi 5g, furotin 8g, sukari 2g, fiber 3g, sodium 0mg

Sinadaran: busasshiyar gyaɗa

Phew, ta ina za mu fara? Da farko dai, bata samun tsafta fiye da lakabin kayan aiki guda daya. Abu na biyu, wannan zaɓin ba shi da sukari-, mai-kuma ba shi da gishiri, vegan, ba GMO ba kuma bashi da BPA da cholesterol. Kowane tulu na man shanu na ƙasa an cika shi da nau'ikan ɗanyun gyada 540, duk ana sarrafa ta kuma girma a cikin Amurka. Yi amfani kawai da abun motsawa don haɗuwa da manja da gurɓar gyada wuri ɗaya don sauƙaƙa yadawa.

Gwada shi: Chips din Apple da Gyada Man Gyada

$ 13 / fakiti biyu a Amazon

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5. 365 ta Kasuwar Kayan Abinci gaba daya Organic Creamy Peanut Butter

A kowane cokali biyu na hidima: Kalori 190, mai 16g, carbi 7g, furotin 8g, sukari 2g, fiber 3g, sodium 0mg

Sinadaran: kwayoyin busasshen gasasshen gyada

Yana kusan kusan iri ɗaya ne da Crazy Richard na abinci mai gina jiki-mai hikima, amma mai rahusa sosai (kuma wataƙila mafi sauki, idan kuna zaune kusa da Kasuwancin Kasuwancin Whole Foods). Wannan kwayoyin, ba GMO PB ba shi da karin sukari da gishiri, vegan kuma anyi shi da gyada da Amurka ta shuka. (BTW, kuna iya tunanin duk man gyada vegan ne, amma waɗanda ke ƙunshe da farin ƙwayoyin farin baƙi * a fasaha) ba… kawai a tambaya ketchup .) Kwatankwacin yawancin man gyada na halitta-musamman waɗanda ba su da mai ko emulsifiers-man zaitun na halitta zai rabu da daskararren. Amma wasu masu nazarin Amazon suna da'awar cewa wannan takamaiman ba shi da wahalar motsawa kamar sauran samfuran.

Gwada shi: Soba Noodles tare da Sauce na Gyada

$ 4 a Amazon

lafiyayyen gyaɗa rx man shanu RXBAR

6. RX Nut Gyada Man Gyada

A kowane cokali biyu na hidima: Kalori 180, kitse 14g, carbi 8g, furotin 9g, sukari 3g, fiber 2g, sodium 110mg

Sinadaran: farin kwai, dabino, man kwakwa, gishirin teku

Akwai 'yan giyar man gyada a kasuwa waɗanda ke daɗin ji daɗin dabino, amma wannan ma yana da fahariyar-cancanta da ƙwai fari don ƙarin furotin. Ba GMO ba ne, mai ƙyamar aboki (kamar yawancin gyada), ba shi da alkama kuma ba ya ƙunsar ƙarin sukari. Yi amfani da shi don yin gyada mara domin soba noodles ko diga shi akan oatmeal don sanya shi ya fi protein-da wadataccen fiber.

Gwada shi: Salatin Noodle Salad mai Dumi

Sayi shi ($ 16 / fakiti biyu)

lafiyayyan man gyada mai bunƙasa kasuwa Bunƙasa Kasuwa

7. Bunƙasa Kasuwar Kayan Kirki na Kirki Gyada

A kowane cokali biyu na hidima: Kalori 180, mai 16g, carbi 5g, protein 8g, sukari 2g, fiber 3g, sodium 5mg

Sinadaran: gyaɗa

yin foda a fuska don maganin kuraje

Muna son ma'anar wannan karamar 'yar jakar. Zaku iya laushi shi a kan alawar, ku jujjuya shi a cikin kwano mai laushi ko matsi shi akan yankakken apple kamar yadda zaku iya slurp shi kai tsaye daga jaka (c'mon, daidai yake da cin shi daga cikin tulu, a cire cokali) . Tabbatar kawai kunɗa 'yar jakar don haɗa mai da daskararren kafin sha. Kasuwancin Kasuwancin PB shine kwayoyin, ba GMO ba, maras cin nama kuma bashi da abubuwan adana abinci, alkama da ƙara sugars da zaƙi.

Gwada shi: Koko Gyada Man Granola

Sayi shi ($ 3.50)

lafiyayyan man gyada yada soyayya Amazon

8. Yada Soyayyar Kwalliyar Kirki Tsirara Gyada

A kowane cokali biyu na hidima: Kalori 180, mai 15g, carbi 6g, protein 7g, sukari 1g, fiber 2g, sodium 0mg

Sinadaran: gyaɗa

Wannan alamar ta California tana alfahari da duk abin da take da shi, da ƙananan man gyada, wanda ba shi da nama, ba shi da alkama, ba GMO ba kuma ba shi da gishiri, da sukari, da dabino da abubuwan adana shi. Theirƙirar PB a cikin ƙananan rukuni na nufin cewa alama kuma za ta iya nisantar da duk wani aikin sarrafa abinci da marasa tabbas. Yada isaunar mallakar dangi ne kuma akai-akai yana aiki tare da ba da riba, don haka kodayake wannan man gyada yana ɗan faɗuwa, yana da daraja sosai.

Gwada shi: 3-Ingantaccen Kuli-kulin Man Gyada

$ 13 a Amazon

lafiya gyada man shanu smuckers na halitta Walmart

9. Smucker's Kayan Kirkin Kirki Na Kirki

A kowane cokali biyu na hidima: Kalori 190, mai 16g, carbi 7g, furotin 8g, sukari 2g, fiber 3g, sodium 110mg

Sinadaran: gyaɗa, kashi ɗaya ko saltasa da gishiri

Kun sani kuma kuna son wannan alama don sanannen Concord innabi jelly. Mene ne mafi dacewa don haɗa shi fiye da wannan man shanu na gyada wanda yake da jerin abubuwan haɗin mai tsabta da ƙididdigar abinci mai ƙarfi? Ba shi da albarkatun mai na hydrogenated, mara GMO, maras cin nama da mara alkama don kora. Yi amfani da shi tare da 'ya'yan itace, shimfiɗa shi a sandwich ko tono cikin kwalba don wadatar zuciyarka-ba za mu faɗa ba.

Gwada shi: Gyada Man Gyada

Sayi shi ($ 5)

lafiyayyan man gyada pb2 man gyada mai ƙwai Amazon

10. PB2 Man Gyada Foda Na Gari

A kowane cokali biyu na hidima: Kalori 60, mai 1.5g, carbi 5g, furotin 6g, sukari 2g, fiber 1g, sodium 90mg

Sinadaran: gasashen gyada, sukari, gishiri

Maimakon yin amfani da kayan shimfidawa, Stoler ya dogara da man gyada mai ƙamshi don santsi, yogurt, miya da miya. Yana da kyau don cakudawa ko girgiza, tunda bashi da kauri kamar daddawa kamar man gyada (ma’ana ba za ku goge ruwan wukake da mai hade a kowane ‘yan dakikoki ba don yin sumul ko furotin). Ba wai kawai PB2 foda ba GMO ba ne da kyauta, amma yana da kashi 90 cikin ɗari mara ƙima da ƙarancin adadin kuzari a kowane cokali biyu na abinci fiye da yawancin sauran nau'ikan man shanu na gyada.

Gwada shi: Gishiri Mai Gyada Gishiri Mai Yaushi

$ 20 a Amazon

Yadda Ake Adana Man Gyada Na Zamani

Tabbataccen babban man gyada mai man gyada zai kasance a cikin duhu mai sanyi, mai sanyi na kimanin watanni shida zuwa tara a rufe ko kuma watanni biyu zuwa uku da zarar an buɗe. Sanya shi yana kara tsawon rayuwarsa, amma tabbas sanyi yana sanya kasa yaduwa.

Kayan shafawar gyada na halitta ma ba ta yaduwa yayin sanyi, tunda ba a tace shi ba kuma babu komai a ciki sai gyada da kuma wani lokacin gishiri ba tare da abubuwan adanawa ko mai na sinadarin hydrogen ba don sanya shi karin santsi. Yawancin alamomi da yawa suna ba da shawara a sanyaya shi bayan buɗewa, amma man gyada na ɗaki na iya ɗaukar wata ɗaya a kan sanyi, shiryayye mai duhu. (P.S.: Adana man gyada na ɗakinta a juye a cikin ma'ajiyar kayan abinci zai taimaka a rarraba man a ko'ina maimakon barin shi ya ɗora a saman.)

Idan da alama za ku cinye dukkan kwalbar a cikin wata ɗaya, ku ɗan kyauta ku bar ta a cikin zafin jiki na ɗaki. Idan ya dauki tsawon lokaci ka gama, ajiye shi a cikin firinji har na tsawon watanni shida a maimakon haka kada mai ya lalace. Kawai ka tabbata ka sa man da aka rabu ya dawo cikin man gyada tsakanin amfani-yana da wuya a sake yin bayani sau ɗaya yayin da PB yayi sanyi da wuya.

GAME: Shin Ya Kamata a Sanya Man Gyada?