Ko kuna sha'awar PB&J da daddare ko tururuwa lokacin cin abinci a kan katako, man gyada ingantacciyar hanya ce ta cika ku-yayin da muke cewa, kasancewa mafi cancantar sha'awa fiye da tarin karas na jarirai. Abin farin ciki, wannan kayan yaji yana da kyau darn a gare ku, kuma. Man shanu na goro babban tushen furotin na tushen shuka ne, in ji Dr. Felicia Stoler , DCN, likitancin abinci mai rijista, masanin abinci mai gina jiki da likitan ilimin motsa jiki. Kitse da fiber a cikin gyada na taimakawa wajen samar da wadatuwa, ko jin koshi. Muddin jerin abubuwan sinadarai ya kasance mai tsabta (ya kamata gyada ya kasance farkon sashi!), PB na iya kasancewa cikin sauƙin abinci mai kyau. Ci gaba da karantawa don koyan fa'idodinta, da samfuran man gyada guda goma da masana abinci suka amince da su da jagorar adana man gyada na halitta.
LABARI: 15 Mafi Girman Girke-girke na Abincin Gishiri
Menene Amfanin Man Gyada A Lafiya?
Abin da muka fi so game da man gyada shi ne yadda ake cika shi (kuma mai araha). Ƙara shi zuwa santsi, oatmeal, noodle da sanwici girke-girke, ko haɗa shi da apples da seleri don ƙarin haɓakar furotin da ke tabbatar da ɗaukar ku tsakanin abinci. Baya ga kasancewar furotin, man gyada da goro gabaɗaya suna da tarin fa'idodin kiwon lafiya. [Nuts] sun yi rinjaye a cikin kitse masu monounsaturated da polyunsaturated, waɗanda ake ɗaukar lafiyar zuciya saboda suna taimakawa rage ƙwayar cholesterol LDL (aka 'mara kyau'), in ji Stoler. Har ila yau, sun ƙunshi acid fatty acid omega-6, da biotin, jan karfe, niacin, folate, manganese, bitamin E, thiamin, magnesium da phosphorus. Ko da ma dai, gyada musamman ma tana ɗauke da fiber, tun da ita legumes ce kuma tana girma a ƙarƙashin ƙasa.
Wadanne Sinadaran Ke Cikin Lafiyayyan Man Gyada?
Ba abin mamaki ga kowa ba, abu na farko a kan lakabin ya kamata ya zama gyada. Wasu shagunan suna sanya man gyada sabo a wurin [ta hanyar niƙa] gyada a cikin man goro ko manna, in ji Stoler. Wani lokaci ana ƙara gishiri ko wasu kayan yaji. A wasu lokuta, ana kuma ƙara ƙarin mai don ƙirƙirar laushi mai laushi.
Wasu man gyada kuma ana jika su a dabi'a da sukari, molasses ko zuma, wanda zai kara yawan sukarinsu. Idan wannan ba batun bane a gare ku, Stoler har yanzu ba zai ɗauki waɗancan man gyada masu zaki da rashin lafiya ba. Duk da haka, ta yayi a ba da shawarar nisantar man gyada da ake daɗaɗawa da kayan zaƙi marasa gina jiki, idan kun ci karo da wani a babban kanti.
AmazonMafi Kyawun Alamomin Man Gyada guda 10
1. Jif Natural Crunchy Gyada Man shanu
A kowace hidimar cokali biyu: 190 adadin kuzari, 16g mai, 8g carbs, 7g gina jiki, 3g sugar, 3g fiber, 65mg sodium.Sinadaran: gyada, sugar, dabino, kashi 2 ko kasa da haka gishiri da kuma molasses
Wannan yana ɗaya daga cikin samfuran tafi-da-gidanka na Stoler. Ka yi la'akari da shi a matsayin dabi'a a kan man gyada mai girma wanda ke da dadi, gishiri kuma ya ƙunshi mai. Sanwicin da na fi so-wanda na juyar da mutane da yawa a kan- shine Jif ko Skippy Natural PB tare da jelly, jam ko 'ya'yan itace masu yaduwa akan Martins Dukan Alkama Gurasa Gurasa , ta ce. Yana da kauri, mai laushi, mai laushi kuma yana da gram 2 na fiber kowane yanki.
Gwada shi: Gasashen Man Gyada da Jelly Sandwich
Amazon2. Skippy Natural Creamy Man Gyada Mai Yadawa
A kowace hidimar cokali biyu: 190 adadin kuzari, 16g mai, 6g carbs, 7g gina jiki, 3g sugar, 2g fiber, 150mg sodium.
Sinadaran: gasasshen gyada, sugar, dabino, gishiri
Wannan nau'in nau'in kayan gargajiya yana da kyau daidai da Jif, sai dai yana da ƙarancin fiber gram 1, mafi girma sodium kuma babu molasses. Duk layin Skippy na shimfidar yanayi ba su da abubuwan kiyayewa, dandano na wucin gadi da launuka. Kamar yawancin man gyada, wannan kuma ba shi da ƙwayar cholesterol da mai.
Gwada shi: Nade Bakan gizo Collard tare da tsoma Man Gyada
Amazon3. Fakitin Man Gyada na Classic na Justin
Kowane fakiti ɗaya: 210 adadin kuzari, 18g mai, 6g carbs, 7g gina jiki, 2g sugar, 1g fiber, 25mg sodium.
Sinadaran: busassun gasasshen gyada, man dabino
Ina son kamfanoni sun fara yin man gyada da sauran man goro a cikin fakiti guda ɗaya, in ji Stoler, saboda yadda suke sauƙaƙe sarrafa sashi da ciye-ciye a kan tafiya. Wannan sanannen wanda ba GMO ba, alamar da ba ta da alkama ba ta da sukari ko gishiri, wanda ke bayyana ƙarancin sukarinta da ƙimar sodium idan aka kwatanta da manyan samfuran. Hakanan Justin yana amfani da man dabino mai ɗorewa wanda baya maye ko cutar da Orangutan a wuraren da aka girbe shi.
Gwada shi: Abincin dare tare da Man Gyada da Ayaba
Mahaukaci Richard's4. Crazy Richard's All-Natural Crunchy Gyada Man shanu
A kowace hidimar cokali biyu: 180 adadin kuzari, 16g mai, 5g carbs, 8g gina jiki, 2g sugar, 3g fiber, 0mg sodium.
Sinadaran: busassun gasasshen gyada
girke-girke masu cin ganyayyaki masu ƙarancin carb don abincin dare
Phew, daga ina za mu fara? Da farko, baya samun tsabta fiye da lakabin sashi ɗaya. Abu na biyu, wannan zaɓin shine sukari-, mai- da ba tare da gishiri, vegan, wanda ba GMO ba kuma ba shi da duka BPA da cholesterol. Kowane kwalba na man goro na halitta yana cike da ɗanyen gyada iri 540, duk ana sarrafa su kuma ana girma a Amurka. Yi amfani da abin motsa jiki kawai don haɗa mai da ƙwanƙwasa gyada tare don sauƙaƙe yadawa.
Gwada shi: Chips Apple Chips da Ganyen Man Gyada
Amazon5. 365 ta Kasuwar Abinci Gabaɗaya
A kowace hidimar cokali biyu: 190 adadin kuzari, 16g mai, 7g carbs, 8g gina jiki, 2g sugar, 3g fiber, 0mg sodium.
Sinadaran: Organic bushe gasasshen gyada
Yana da kusan kama da Crazy Richard's abinci mai gina jiki-hikima, amma mai rahusa mai mahimmanci (kuma mai yiwuwa ya fi dacewa, idan kuna zaune kusa da Gabaɗayan Kasuwancin Abinci). Wannan kwayoyin halitta, wanda ba GMO PB ba shi da ƙarancin sukari da gishiri, vegan kuma an yi shi da gyada na Amurka. (BTW, kuna iya tunanin duk man gyada vegan ne, amma waɗanda ke ɗauke da fararen sukari marasa ƙarfi * a zahiri * ba… ketchup .) Kwatankwacin yawancin man gyada na halitta-musamman wadanda ba su da mai ko emulsifiers-manyan gyada zai rabu da daskararrun. Amma wasu masu bitar Amazon sun yi iƙirarin cewa wannan na musamman ba shi da wahala a motsa kamar sauran samfuran.
Gwada shi: Soba Noodles tare da Miyar Gyada
RXBAR6. RX Man Gyada Man Gyada
A kowace hidimar cokali biyu: 180 adadin kuzari, 14g mai, 8g carbs, 9g gina jiki, 3g sugar, 2g fiber, 110mg sodium.
Sinadaran: farin kwai, dabino, man kwakwa, gishirin teku
Akwai ’yan man gyada kaɗan a kasuwa waɗanda a dabi’a aka yi musu ɗanɗano da dabino, amma wannan kuma yana da abin alfahari mai cike da farin kwai don ƙarin furotin. Ba GMO ba ne, keto-friendly (kamar yawancin man gyada), mara amfani da alkama kuma baya ƙunshe da wani ƙara sukari. Yi amfani da shi don yin miya na gyada don soba noodles ko kuma zubar da shi a kan oatmeal don ƙara yawan furotin- da fiber.
Gwada shi: Dumi Sesame Noodle Salatin
Kasuwar Haɓaka7. Kasuwar Ganyayyaki Mai tsami mai tsami
A kowace hidimar cokali biyu: 180 adadin kuzari, 16g mai, 5g carbs, 8g gina jiki, 2g sugar, 3g fiber, 5mg sodium.
Sinadaran: kwayoyin gyada
Muna son manufar wannan jaka mai matsi. Kuna iya santsi shi a kan gurasa, motsa shi a cikin kwano mai laushi ko matsi shi a kan yankakken apple kamar yadda za ku iya slurp shi kai tsaye daga jakar (c'mon, daidai yake da cin shi daga cikin kwalba, cire cokali) . Kawai a tabbata a kwada jakar don hada mai da daskararrun kafin a sha ruwa. Thrive Market's PB na halitta ne, ba GMO ba, vegan kuma ba shi da abubuwan kiyayewa, alkama da ƙara sukari da kayan zaki.
Gwada shi: Man Gyada koko Granola
na halitta exfoliator ga m fata
Amazon8. Yada Man Gyada Tsirara Soyayya
A kowace hidimar cokali biyu: 180 adadin kuzari, 15g mai, 6g carbs, 7g gina jiki, 1g sugar, 2g fiber, 0mg sodium.
Sinadaran: kwayoyin gyada
Wannan alamar ta California tana alfahari da kanta a cikin kowane nau'in man gyada na halitta, wanda ba shi da vegan, marar alkama, ba GMO ba kuma ba tare da gishiri, sukari, man dabino da abubuwan kiyayewa ba. Samar da PB a cikin ƙananan batches yana nufin cewa alamar zata iya kawar da duk wani kayan sarrafa abinci da ba dole ba. Yada Soyayya mallakar dangi ne kuma akai-akai yana aiki tare da ƙungiyoyin sa-kai, don haka ko da yake wannan man gyada ɗan ɗanɗano ne, yana da daraja sosai.
Gwada shi: 3-Kayan Kukis ɗin Man Gyada
Walmart9. Man Gyada Na Halitta Na Smucker
A kowace hidimar cokali biyu: 190 adadin kuzari, 16g mai, 7g carbs, 8g gina jiki, 2g sugar, 3g fiber, 110mg sodium.
Sinadaran: gyada, kashi daya ko kasa da gishiri
Kun san kuma kuna son wannan alamar don shahararren Concord innabi jelly. Menene mafi kyawun haɗawa da ita fiye da wannan man gyada na halitta wanda ke da jerin abubuwan sinadarai mai tsabta da ƙididdigar abinci mai ƙarfi? Ba shi da mai mai hydrogenated, waɗanda ba GMO ba, vegan da mara amfani da alkama don taya. Ku bauta masa da 'ya'yan itace, yada shi a kan sanwici ko tono cikin kwalba don jin daɗin zuciyar ku - ba za mu fada ba.
Gwada shi: Dip ɗin Man Gyada
Amazon10. PB2 Man gyada na asali
A kowace hidimar cokali biyu: 60 adadin kuzari, 1.5g mai, 5g carbs, 6g gina jiki, 2g sugar, 1g fiber, 90mg sodium.
Sinadaran: gasasshen gyada, sukari, gishiri
Maimakon yin amfani da kayan da za a iya yaduwa, Stoler ya dogara da man gyada mai foda don santsi, yogurt, miya da miya. Yana da kyau a gauraya ko girgiza, tunda ba ta da kauri kuma tana daurewa kamar man gyada (ma’ana ba za ka goge ruwan wukake da blender ba a kowane dakika kadan don yin smoothie ko protein girgiza). Ba wai kawai foda na PB2 ba GMO ba ne kuma ba shi da alkama, amma yana da kashi 90 cikin 100 ƙasa da mai da ƙarancin adadin kuzari a kowace cokali biyu na hidima fiye da sauran nau'ikan man gyada.
Gwada shi: Kofin Man Gyada Mai Gishiri Smoothie
Yadda Ake Ajiye Man Gyada Na Halitta
Daidaitaccen man gyada mai girma zai daɗe a cikin duhu, kayan abinci mai sanyi na kusan watanni shida zuwa tara a rufe ko wata biyu zuwa uku da zarar an buɗe. Refrigerating shi yana kara tsawon rayuwar sa, amma tabbas sanyi yana sa ya rage yadawa.
Man gyada ta dabi’a ba ta da yawa a lokacin sanyi, tunda ba a tace ta kuma ba ta dauke da komai sai gyada na kasa da kuma gishiri a wasu lokutan ba tare da abubuwan da ake kiyayewa ba ko kuma mai mai hydrogenated don kara santsi. Yawancin alamu suna ba da shawara firiji bayan budewa, amma man gyada na halitta na iya wucewa har zuwa wata daya akan wani sanyi mai duhu. (PS: Adana man gyada na halitta kifaye a cikin kayan abinci zai taimaka daidai rarraba mai maimakon barin shi tafki a saman.)
Idan za ku iya cinye tulun gaba ɗaya a cikin wata ɗaya, jin daɗin barin shi a cikin zafin jiki. Idan ya dauki lokaci mai tsawo don gamawa, ajiye shi a cikin firiji har tsawon watanni shida maimakon haka don kada mai ya lalace. Kawai tabbatar da sake motsa man da aka raba a cikin man gyada tsakanin amfani - yana da wuya a sake haɗawa da zarar PB ya yi sanyi da wuya.
