Duk abin da kuke Bukatar (kuma kuna so) ku sani Game da Nut Butter

Wadatacce

• Nut Butter Nutrition
• Yadda Ake Cin Gyada
• Iri Butter iri
• Man Gyada
• Almond Butter
• Cashew Butter
• Sunflower Seed Butter
• Tahini
• Sauran Man shanu na Kwaya
• Bita don

Ah, man goro-yadda muke son ku. Man gyada na Amurka duka yana da hotuna sama da miliyan 4.6 masu hashtag a Instagram, mai yiwuwa ya kasance ɗaya daga cikin abincin rana tun lokacin da kuka isa tafiya, har ma an rubuta wakokin rap ɗin kaɗan game da shi. A shekarar 2017, kasuwar man gyada ta duniya ta kai dalar Amurka biliyan 3, kuma a matsakaita, Amurkawa na cin abinci fiye da fam 6 na kayan gyada a kowace shekara, tare da kusan rabin abin da ke cikin sigar man gyada, a cewar hukumar gyada ta Amurka.

Akwai yuwuwar, wataƙila kuna da aƙalla 'yan kwalba a cikin kwandon ku kuma ku tsoma cikin su tare da cokali kawai akan lokaci-lafiya, ko koyaushe (babu hukunci a nan!). (Hakanan zaku LOL akan duk waɗannan abubuwan kawai masu shayar da man shanu na goro za su fahimta.)

Amma man gyada da gaske yana da lafiya a gare ku? Kuma akwai sarauniyar goro man shanu da za ta mallake su duka? Anan, jagorar gama-garin ku ga man goro a kowane nau'i.

Nut Butter Nutrition

Tambayar ba me yasa ku ci man goro, amma sai dai, me yasa ba? Kamar dai goro da aka yi su, "manyan goro suna da kyau tushen fiber, micronutrients, anti-inflammatory fatty acids, omega-3 fatty acids, da kuma furotin, kuma suna da kirim mai ban sha'awa, mai dadi, da kuma dacewa wajen shirya abinci. da abubuwan ciye-ciye," in ji Monica Auslander Moreno, MS, RD, LDN, mai ba da shawara kan abinci mai gina jiki don RSP Nutrition.

Ganyen cokali 2, abinci mai ɗimbin yawa na man gyada yana da kusan adadin kuzari 190, gram 6 na furotin, da gram 14 zuwa 16 na mai, tare da carbohydrates daga 0 zuwa 8 grams, gwargwadon yawan sukari da aka ƙara, in ji Kerry Clifford, MS, RDN, LDN Duk da yake abubuwan da ke cikin kitse na iya zama mai girma, "labari mai dadi shine kitse galibi poly- da kuma kitse masu monounsaturated, waɗanda ke da taimako don ɗaukar abubuwan gina jiki, kiyaye ku sosai, sarrafa sukarin jini, da haɓaka gamsuwa daga abinci," in ji Clifford, wanda yana ba da man goro "mafi kyawun tauraro" idan ya zo ga alamun abinci na lafiya.

Babban matsalar da za ku iya shiga tare da man goro shine yawan cin su. Yana da sauƙi don cinye hanya fiye da cokali biyu na hidima ba tare da saninsa ba sai dai idan kuna auna kowane hidima (kuma wanene yana da lokaci don haka?). Fakitin sabis guda ɗaya yana sauƙaƙa mannewa ga adadin da aka ba da shawarar, amma kyakkyawar alama ta gani don kiyayewa don girman hidima ɗaya shine ƙwallon ping-pong, in ji Kristen Gradney, R.D., kakakin Kwalejin Ilimin Abinci da Abinci. (Ku ci man gyada da yawa, kuma wataƙila za ku wuce yawan adadin mai a kowace rana.)

Yadda Ake Cin Gyada

Ana iya cinye man shanu na goro ta kowace hanya da kake son amfani da ita. Amma bayan PB&J na yau da kullun, yaduwa yana ba da ƙari mai ban mamaki ga oatmeal (gami da oats na dare), smoothies, pancakes, toast na Faransa, ƙwallan abinci, kayan zaki ... jerin sun ci gaba. Kuma, ba shakka, yana da kyakkyawan kyakkyawan dandano mai haɗawa da abinci irin su ayaba, apples, da cakulan. (Taba ƙoƙarin tsoma cokali na PB cikin jakar cakulan cakulan? Yi-yanzu.)

Har ila yau, yaduwa iri -iri na iya ɗaukar bayanin kula: Ku gwada marinating kaji a cikin cakuda man shanu, madara kwakwa, da yogurt na Girka. Hada shi da shinkafa vinegar da sriracha don saurin miya salad. Ko kuma ki gauraya shi da soya da miyar sausar da taɓoɓar sukari mai launin ruwan kasa don yayyafa da taliya mai zafi.

Ko ƙarin shawarwarin ƙirƙira don amfani da man goro? Kwamitin Gyada na Ƙasa ya ba da shawarar sanya ɗan ƙaramin abu a ƙasan kankara na ice cream (hanya ce mai kyau don hana ɗigon ruwa!), Yada shi a kan burger (kada ku buga shi har sai kun gwada shi), ko amfani da shi azaman man shanu musanya a girke -girke. Suna iƙirarin cewa zaku iya amfani da ita azaman hanyar cire danko da ke makale a cikin kafet, tufafi, ko kayan daki. Kawai yada shi akan danko, bar shi ya zauna na minti daya, sannan goge shi. (PS Duba ƙarin amfani da ba a saba da su ba na gyada.)

Iri Butter iri

Bari mu fara da abubuwan yau da kullun. Ko da wani abu mai sauki kamar man gyada ya zo ta fuskoki da dama.

Man Gyada

Mutane da yawa sun girma suna ci sarrafa iri iri na man gyada, tare da iyalai suna nuna tsananin aminci ga samfuran kamar Jif, Skippy, ko Peter Pan. (Ka tuna da buga tallace-tallace, "Zaɓi uwaye zabi Jif"?) A bisa doka, da za a yi la'akari da "manen gyada," wani samfurin dole ne 90 bisa dari gyada, bisa ga FDA. Nau'ikan da aka sarrafa-sanannu don ƙirar su mai ƙyalƙyali, kyawawan halaye masu narkewa, da ƙima don yin burodi-galibi suna ɗauke da sukari (kusan gram 4 a kowace hidima), tare da ƙasa da kashi 2 cikin dari na molasses, cikakken soyayyen hydrogenated da mai mai raɗaɗi, mono da diglycerides , da gishiri. Duk da cewa hakan na iya zama babba don karantawa da ƙarfi, akwai abubuwa mafi muni. "[Man gyada da aka sarrafa] ba lallai ba ne sharri; kawai ya danganta da inda kuke a cikin abincinku na abinci. Za su sami ƙarin sodium da sukari fiye da sigar halitta, amma muddin kun sa ya dace, yana da kyau," in ji Gradney. "Idan kuna cin Jif a yau, wataƙila kuna iya gwada ɗayan sigogin da ba su da ƙima, waɗanda ba su da daɗi a wata rana." Kuma wannan alamar tana da ma'ana: Iri kamar Jif na iya zama tushen furotin mai kyau ga yara waɗanda su ma za su ji daɗin ci, in ji Gradney.

Wani nau'in man gyada da ke girma cikin sauri a cikin 'yan shekarun nan shi ne na halitta ko sabo-ƙasa gyada man shanu. Tun daga shekarar 1919, alamar Adams na daga cikin na farko da aka samar da man gyada da aka yi da gyada da gishiri kawai. Amma da yawa wasu samfuran tun daga lokacin sun shiga kasuwa, irin su Smucker's da Justin's. Man gyada na halitta yana da halin rabuwa, don haka sau da yawa dole ne a motsa su. Alhali ba ku yi ba yi don adana su a cikin firiji, zai iya taimakawa rage tsarin rabuwa-ko da yake yana da gaske ga abin da kuke so. Yawancin shagunan kayan abinci, irin su Duk Abinci, suna ba da tasha inda za ku iya niƙa man gyada sabo a cikin akwati.

Man gyada mai ragi Jif ne ya gabatar da shi a cikin 1990s a lokacin da abinci mai ƙarancin kitse ke cikin salon. Yayin da aka rage yawan kitse a cikin waɗannan shimfidawa daga gram 16 zuwa gram 12 a kowace hidima, a zahiri kawai kashi 60 cikin ɗari na gyada, yana mai da shi “yaɗuwar man gyada” maimakon ainihin man gyada, ta ƙa’idojin FDA. Don rama dandano-da rubutu-mai-hikima ga kitse da ya ɓace, samfuran suna ƙara wasu sinadaran, kamar sukari da sunadarai, waɗanda a zahiri suna ninka adadin carbohydrate a kowace hidima. Yawancin masana abinci a yau ba su ba da shawarar hakan ba. "Me yasa kuke lalata irin wannan kyakkyawan abu?" ta tambaya Moreno. "Yanzu mun san cewa rage kitse a cikin abinci ba kyakkyawan ra'ayi ba ne ga lafiya (sai dai idan kwanan nan an yi muku tiyatar gallbladder ko gastroenteritis) - musamman mai lafiya, mai tushen goro."

A 'yan shekarun da suka gabata an ga tashin wani nau'in man gyada: man gyada mai foda. Ana yin ta ne da gasasshen gyada wanda ake matsawa don cire mafi yawan man, sannan a niƙa shi cikin gari.Samfura kamar PB2 ko PBfit sun ƙunshi kusan gram 2 na mai, 6 zuwa 8 grams na furotin, da gram 2 na fiber a kowace cokali 2 na hidima, yana mai da shi babban ƙari ga abubuwa kamar smoothies da oatmeal lokacin da kuke son ɗanɗanon man gyada. ba tare da duk mai da adadin kuzari ba. Hakanan zaka iya amfani dashi da kansa, kuma, gauraye da ɗan ruwa ko madara, kodayake ba zai yi kama da ƙirar man gyada na gaske ba-kuma yana iya juyawa da sauri idan kun ƙara ruwa mai yawa. (Duba: Me yasa yakamata ku sayi man gyada mai foda)

Ana sa ran kasuwar man gyada ta duniya za ta yi girma a wani ma'aunin girma na shekara-shekara na kashi 13 cikin 100 zuwa shekarar 2021, a cewar kamfanin bincike na Technavio. Don haka, samfuran suna ci gaba da haɓaka tare da sabbin samfura don biyan buƙatu. Misali, Wild Friends sun ƙaddamar da tarin gyada da man almond tare da ƙara collagen, kuma RXBAR yana yin man goro mai hidima guda ɗaya tare da gram 9 na furotin a kowace fakiti, godiya ga ƙarin farin kwai. (Dubi: Yaduwar Protein shine Sabon Abincin Abincin Lafiya)

Almond Butter

An yi shi da almonds na ƙasa, man shanu na almond yana da ɗanɗanon abun ciki mafi girma fiye da man gyada, tare da mai har zuwa gram 18 a kowace cokali 2-tebur. Amma duk da haka, yana da ɗan gina jiki kuma yana alfahari da ƙoshin lafiya na bitamin E. "Nut to goro, almonds suna da babban abun cikin antioxidant [fiye da gyada], don haka za su kasance masu ƙoshin abinci," in ji Gradney. "Zai tafasa don zaɓin dandano. Ni da kaina na yi imani da abinci mai aiki, don haka na yi imani idan za ku ci, zaɓi abincin da zai ba ku mafi yawan fa'ida ta abinci mai gina jiki." Idan kuna bin abincin keto, babban kitse na almond man shanu ya sa ya zama babban zaɓi-kuma yana da paleo da kyauta.

Cashew Butter

Tare da laushi mai laushi, mai laushi mai laushi, man shanu na cashew yana da yawa a cikin jan karfe, magnesium, da phosphorus, kuma man shanu mafi kyau don samun kan abincin keto, a cewar masu cin abinci. Justin's yana yin man shanu na cashew, amma yana iya zama ɗan wuya a samu idan aka kwatanta da gyada da man almond. Yana da sauƙin yin naku, kodayake-kawai gasa cashews na kusan mintuna 10 a cikin tanda, ƙara zuwa injin sarrafa abinci, da aiwatarwa na kusan mintuna 10 (ƙara teaspoon ko biyu na man kwakwa idan ana buƙata don daidaituwa).

Sunflower Seed Butter

Man shanu na sunflower shine madaidaicin madadin man shanu na goro, saboda gabaɗaya yana da haɗari ga mutanen da ke fama da rashin lafiyan gyada da ƙwayayen bishiyu (biyu daga cikin manyan allurai takwas), in ji Clifford. Yana da irin wannan sifa da ƙima mai gina jiki ga man gyada. SunButter alama ce ta kowa, amma kuma kuna iya siyan man shanu na sunflower a Trader Joe's.

Tahini

An yi shi da 'ya'yan sesame da aka yi a ƙasa, tahini manna ce mai nau'i mai kama da man gyada, tare da ɗanɗano, gasasshen ɗanɗanon sesame. Ana amfani dashi akai-akai a cikin jita-jita masu daɗi kamar hummus da baba ghanoush, shima babban madadin gyada ko man almond a cikin kayan zaki kamar brownies. Godiya ga karuwar shaharar abinci na Bahar Rum, ya zama mafi sauƙi a cikin 'yan shekarun da suka gabata, tare da samfuran kamar Soom suna fitowa akan shelves na kayan abinci na yau da kullun. Ya kamata a adana shi a ɗaki mai ɗumi kuma yana iya buƙatar motsawa, kamar yadda man zai iya rabuwa da sauran manna.

Sauran Man shanu na Kwaya

Saboda yawan kitse mai yawa, kusan kowane goro zai tsinke cikin man shanu idan ka sarrafa shi sosai. Man shanu na goro na gida za ku iya samu yana tasowa a cafes da gidajen cin abinci a fadin kasar sun hada da man shanu na macadamia (har zuwa gram 20 na mai a kowace hidima), man shanu na pecan (mai arziki, grittier texture), pistachio man shanu (kusan yana kama da pesto), da goro. man shanu (babban tushen omega-3s).

Bita don