Yada Soyayya

Wadatacce

• Cashew Butter
• Sunflower Seed Butter
• Hazelnut Butter
• Man Kwakwa
• Suman Tsaba
• Gyada Gyada
• Man shanu
• DIY Nut Butter
• Bita don

Dogon iyakance ga zaɓuɓɓuka guda biyu-kirim mai tsami ko ɗanɗano gyada mai ɗanɗano (da waɗanda ke rashin lafiyan legume) sun yi kururuwa da farin ciki lokacin da almond man shanu ya buge tallan, yana ba kowa sabon abu don haɗawa da jelly ɗin su.

Amma idan walƙiyar ku ta AB ta ragu (kamar yadda take faruwa a kowace alaƙa), akwai wasu zaɓuɓɓuka da yawa a cikin shagunan yau waɗanda ke ba da dandano na musamman da bayanan abinci mai gina jiki-da kusan hanyoyin da ba za a iya amfani da su ba a cikin girke-girke. Ka ba waɗannan jarabawar shimfidawa harbi. Suna da kyau sosai, za ku yi gwagwarmaya don kiyaye kanku daga cin su kai tsaye daga tulu.

Cashew Butter

Tare da ɗanɗano, ɗanɗano buttery, man shanu ba zai yi baƙin ciki ba. Kuma yana da wadataccen nau'in kitsen da kuke so a cikin abincin ku: monounsaturated. Nazarin ya ba da shawarar cewa musanya abinci mai ƙima mai ƙima ga waɗanda ke ɗauke da kitse mai ƙima na iya haɓaka lambobin cholesterol, yana sa wannan yaduwa musamman sada zumunci.

Gwada shi: Ixnay babban kirim mai tsami a cikin miya mai tsami da cakulan miya irin su ganache, da kuma motsa kirim mai tsami maimakon. Kawai sanya man shanu na cashew a cikin mahaɗi tare da isasshen ruwa don kawai rufe shi da haɗuwa har sai da santsi.

Muna son: Again Again Organic Cashew Butter (sau dayaininbutter.com)

Sunflower Seed Butter

Mai kama da rubutu da ɗanɗano ga man gyada, man shanu na sunflower yana ƙara shahara a makarantu inda ake cire PB. Amma ba kwa buƙatar zama yaro don jin daɗin mahimmancin albarkatun mai na omega da magnesium, ma'adinai wanda ke nuna alƙawarin yaƙi da ciwon daji na hanji, musamman nau'in cutar.

Gwada shi: Don sabon juzu'i akan hummus, haɗa tare 1/2 kofin man shanu na sunflower, 1 (14-ounce) na iya chickpeas, 1/3 kofin karin man zaitun budurwa, tafarnuwa tafarnuwa 2, ruwan 'ya'yan lemun tsami 1, da cumin teaspoon 1 a cikin abinci mai sarrafawa. Yi amfani da shi azaman yaɗuwar sanwiciya ko tsomawa ga ƙuduri.

Muna son: SunButter Organic Unsweetened Sunflower Seed Seed (sunbutter.com)

Hazelnut Butter

Lokacin da ba a rufe shi a cikin man dabino mara kyau, cakulan, da sukari mai yawa a kowace hidima kamar Oreos hudu da rabi, za ku iya lura-kuma ku zama masu sha'awar masu arziki, bayanin kula na man hazelnut. Ba za ku taɓa tunanin cewa kuna samun medley na abubuwan gina jiki ciki har da bitamin E da jan ƙarfe, wanda yake da mahimmanci don ingantaccen ƙarfe na ƙarfe, lafiyar rigakafi, da haɓakar collagen (karanta: Yana da mahimmanci ga lafiyar kashi da fata.)

Gwada shi: Yada man shanu na hazelnut akan yankakken apple, wani yanki na cakulan duhu, ko kuma ƙwaƙƙwaran hatsi. Ko jazz up your gaba dress dress ta hanyar blending tare 1 cokali na hazelnut man shanu, 2 tablespoons cider vinegar, 1 cokali zuma zuma, minced tafarnuwa clove, 1 teaspoon orange zest, 1/4 teaspoon gishiri teku, da 1/4 kofin man zaitun.

Muna son: EdenNuts Hazelnut Butter (almondie.com)

Man Kwakwa

Hutu na wurare masu zafi don bakinka, man kwakwa ana yin shi ne ta hanyar tsaftace naman kwakwa mai yawan zare a cikin man shanu, sabanin man kwakwa, wanda ake samu ta hanyar danna mai daga nama. Har yanzu guje wa kwakwa saboda kuna tsammanin babban adadin kitse mai ƙima yana da ban tsoro ga zuciyar ku? Sabuwar binciken ya sanya alamar tambaya kan wannan imani da aka daɗe ana yi, don haka za ku iya daina tunanin wannan abincin da ya lalace kamar shaidan.

Gwada shi: Ƙari ne mai kisa ga santsi, dafaffiyar hatsi kamar oatmeal, gasasshen dankali mai daɗi, da gasa muffins na Ingilishi.

Muna son: Nutiva Organic Coconut Manna (nutiva.com)

Suman Tsaba

Yin taku-da-kashin castoff yana samar da shimfidar Emerald mai ɗanɗano ƙasa wanda ke cakuda tare da magnesium, bitamin K, da phosphorus. Kamar alli da bitamin D, phosphorus yana da mahimmanci don kula da ƙasusuwa da hakora masu ƙarfi, kuma yana cikin haɓaka kuzari. Bugu da ari, phytosterols a cikin 'ya'yan kabewa na iya hana shayar da cholesterol a cikin hanji, don haka rage yawan ƙwayar cholesterol.

Gwada shi: Yi abun ciye-ciye mai sauri, mai gina jiki ta hanyar shafa man shanu na kabewa akan ƙaramin hatsi na hatsi da topping tare da yankakken apple da yankakken busasshen apricots.

Muna son: Halittar Nutty Organic Pepita Sun Seed Butter (naturallynutty.com)

Gyada Gyada

Saurari masu cin ganyayyaki da vegans: Man shanu na goro yana da ƙarin kitse na omega-3-musamman alpha-linolenic acid-fiye da sauran masu goro. ALA na iya rage haɗarin kamuwa da nau'in ciwon sukari na 2, a cewar binciken da aka yi kwanan nan, kuma yayin da har yanzu ba a san ainihin dalilin wannan haɗin gwiwa ba, kar ku bari hakan ya hana ku gwada samfuran zafin wannan man shanu.

Gwada shi: A cikin injin sarrafa abinci, haɗa tare 1/3 kofin goro man shanu, 1/2 kofin busasshen manufa ɓaure, cokali biyu na tsarkakakken maple syrup, 1 teaspoon na cire vanilla, da 1/4 teaspoon na ƙasa cloves cikin manna. Mirgine cikin kwalla da sanyi don aƙalla awa ɗaya. A ajiye a cikin firiji don abun ciye-ciye.

Muna son: Artisana Organic Raw Walnut Butter (artisanafoods.com)

Man shanu

Kyakkyawan madadin ga waɗanda ke rashin lafiyan kwayoyi, ana tattara man shanu daga busasshen waken soya, don haka ya fito saman wannan jerin don furotin mai kashe yunwa. Sauran ribar sun haɗa da magnesium, phosphorus, bitamin K, da folate, bitamin B wanda ke da alaƙa da ƙananan haɗarin haɓaka hauhawar jini.

Gwada shi: A haxa ɗan tsana na man soynut tare da 1/2 kofin kowace madarar almond da yogurt Girkanci, ayaba daskararre, da yayyafa kirfa don ɗanɗano mai laushi. Kuma don cizon rana mai gamsarwa, tsoma seleri a ciki.

Muna son: I.M. Lafiyayyan Marasa Dadi Mai tsami Mai Soynut Butter (soynutbutter.com)

DIY Nut Butter

Duk abin da ake buƙata don yin man shanu na goro na gida shine latsa maɓallin-da haƙuri, kamar yadda wasu ƙwaya ke ɗaukar tsawon lokaci don aiwatarwa fiye da sauran. Don ɗanɗano mai zurfi, gasa goro a cikin tanda mai digiri 350 na kimanin mintuna 10, sannan a sanyaya zuwa zafin jiki kafin a gauraya. (Idan kuna amfani da hazelnuts, yana da kyau a goge fatar jikinsu bayan an gasa su.) Kuna iya manne wa Jane Jane, ko gwaji tare da add-ins kamar su koko foda, flaxseed na ƙasa, zuma, kirfa, zest orange, ko ma chipotle barkono foda. . Thingsauki abubuwa zuwa mataki na gaba ta hanyar haɗa kwayoyi daban -daban, kamar almonds da pecans.

Sinadaran:

2 kofuna na kwayoyi

cokali 1 man (muna son kwakwa)

Kwatance: Sanya kayan masarufi a cikin injin sarrafa abinci kuma ku gauraya har zuwa kirim, yana goge gefen akwati sau da yawa. Kwaya za ta bi matakai uku: na farko yankakken, sannan dunkule, a karshe kuma santsi. Idan cakuda ba ta da ƙima sosai, ƙara ɗan mai kaɗan. Ajiye a cikin firiji na kusan wata guda.

Bita don