Almond Butter vs Man Gyada: Wanne Ne Mafi Koshin Lafiya?

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A kan toast, in kukis ko kai tsaye daga cokali, man shanu na goro suna da daɗi dole ne su sami kayan abinci. Amma idan aka zo man gyada vs man almond , wane zaɓi ne mafi koshin lafiya? Man shanu na almond na iya samun ɗan ɗanɗanon abinci mai gina jiki akan man gyada, amma duka biyun na iya zama wani ɓangare na ingantaccen abinci mai gina jiki. Ci gaba da karantawa don duk abin da kuke buƙatar sani game da yadudduka biyu da muka fi so a kowane lokaci, da yadda ake dafa abinci tare da kowane ɗayan (ba za ku so ku rasa babban kofin man gyada na duniya ba — amince da mu).

MAI GABATARWA : Mafi Kyawun Kayan Man Gyada 10 Mafi Lafiya, A cewar Masanin Nutrition

Almond Butter Nutrition (da 1 tablespoon, a fili)

• Calories: 98
• Protein: 3.4 grams
• Carbohydrates: 3 grams
• Fiber: 1.6 grams
• Jimlar mai: 9 grams
• Sugar: 0.7 g

Abincin Gyada (kowace cokali 1, fili)

• Calories: 96
• Protein: 3.6 g
• Carbohydrates: 3.6 g
• Fiber: 1 gram
• Jimlar mai: 8.2 grams
• Sugar: 1.7 g

Wanne Yafi Lafiya?

Kamar yadda kake gani a sama, adadin kalori na man almond da man gyada ainihin iri ɗaya ne. Za mu lura, ko da yake, cewa dangane da sauran abinci, da yawa duk kwayoyi da goro man shanu suna dauke da mafi girma-kalori, don haka ka tabbata ka da ku nutsar da toast-kawai wani bakin ciki Layer ya isa.

Nasara: Tie

2. Fatsi

yadda ake cire baki daga hanci a gida ta dabi'a

Kwayoyi da man goro suma sun ƙunshi kitse mai yawa. Amma kafin ku guje su daga abincinku, ku sani cewa nau'in kitsen da ke cikin su yana da kyau a gare ku. Dukansu man almond da man gyada suna da yawan kitse guda ɗaya, wanda aka danganta da raguwar cututtukan zuciya da ingantaccen sarrafa sukarin jini. Koyaya, hidimar man shanu na almond yana ƙunshe da taɓawa mafi ƙarancin kitse fiye da man gyada.

Nasara: Almond Butter

3. Protein
Wataƙila kun riga kun san wannan, amma man shanu na goro babban tushen furotin kayan lambu ne. Abin da ba za ku sani ba shine man gyada yana da ɗan ƙaramin gubar akan man almond idan ya zo ga wannan muhimmin sinadirai. Akwai gram 6.7 na furotin a cikin saƙon man almond, da gram 7.1 na furotin a cikin saƙon man gyada. A kwatanta, babban kwai ɗaya yana da fiye da gram 6 na furotin.

Nasara: Man Gyada

4. Sugar

Muddin kuna siyan gyada na halitta da man almond waɗanda ba su da abubuwan kiyayewa da ƙari, ba a ɗauka a matsayin tushen sukari mai mahimmanci, kodayake man almond yana ƙunshe da ƙarancin taɓawa kowace hidima.

Nasara: Almond Butter

5. Fiber

Ta ginshiƙi daga a Nazarin 2005 daga Jami'ar Minnesota , Fiber yana haifar da ƙarin koshi, ƙarancin samar da insulin, da ƙarin ƙarancin sarkar mai. Ainihin, duk abubuwan da ke haifar da ƙarancin nauyin jiki. Bugu da ƙari, man almond ya ɗan fi nauyin man gyada a cikin nau'in fiber, tare da gram 1.6 a kowace cokali daya.

Nasara: Almond Butter

Menene babban nasara?

Ko da yake duka man gyada da man almond na iya zama wani ɓangare na lafiyayyan abinci mai kyau, daidaitaccen abinci, man almond yana da ɗan ɗanɗanon abinci mai gina jiki akan man gyada. Ka tuna, ko da yake, cewa duk abubuwan da ke sama sun dogara ne akan man goro ba tare da ƙara sugars, mai ko additives ba. Lokacin da kuke fita siyayya don siyan man goro, nemi alamun abinci mai gina jiki waɗanda ke lissafa sinadarai guda ɗaya kawai: gyada ko almonds (wataƙila ɗan gishiri kaɗan). Hakanan, kamar yadda aka ambata a baya, daidaitawa shine mabuɗin, amma wannan yana tare da kowane nau'in abinci, daidai?

Shin akwai haɗarin da ke tattare da almond ko man gyada?

Dadi da mai gina jiki kamar yadda duka biyun na iya kasancewa, ƙwaya sune allergens na gama gari. (Gyada legumes ne a fasahance, ba goro ba, amma har yanzu suna da alaƙa da allergens.) Idan ana maganar gyada, almonds ko kowane nau'in goro ko man goro, jama'a su yi taka tsantsan wajen gwada sabbi kuma su guji duk wani abin da aka sani.

Yadda ake yin Almond Butter

Abin da kuke bukata:

• Kimanin kofuna 3 na almonds
• Mai sarrafa abinci ko blender mai sauri
• Gishiri
• Zabin karin dandano kamar kirfa, maple syrup, zuma ko tsantsar vanilla

Mataki na 1: Preheat tanda zuwa 350 ° Fahrenheit

Gasa almonds a kan babban takardar yin burodi mai kauri na kimanin minti goma, yana motsa goro a rabi. (Lura: Wannan matakin na zaɓi ne, amma yana ƙara takamaiman Ban san me ba zuwa ga ƙãre samfurin. Har ila yau yana taimaka musu da sauƙi.) Cire goro daga cikin tanda kuma bari su yi sanyi kadan

Mataki na 2: Canja wurin Almonds zuwa Mai Haɗawa Mai Sauƙi ko Mai sarrafa Abinci

Haɗa har sai almonds sun fara canza salo.

Mataki na 3: Ci gaba da haɗawa

Yin man almond na gida na iya ɗaukar ko'ina daga minti 10 zuwa 20, ya danganta da girman na'urar ku. Almonds za su fara rushewa zuwa ƙullun foda sannan su tattara a gefen gefen (dakatar da injin kowane ƴan mintuna kaɗan kuma amfani da spatula don goge gefen lokacin da wannan ya faru). Na gaba, cakuda zai canza zuwa wani nau'i na almond manna, kuma a ƙarshe, zai juya zuwa wannan daidaito mai tsami da kuka sani da ƙauna. Kada ku firgita idan cakuda ɗinku ya yi zafi-kawai tsaya kuma ku bar shi ya huce na ƴan mintuna kafin ci gaba.

Mataki 4: Ajiye Almond Butter

mafi kyawun fina-finan Hollywood

Bari cakuda ya yi sanyi zuwa dakin da zafin jiki kafin canja wurin man shanu na almond zuwa akwati da aka rufe (muna son yin amfani da mason kwalba). Man almond na gida zai ajiye a cikin firiji har zuwa makonni biyu.

Yadda Ake Yin Man Gyada

Abin da kuke bukata:

• Kusan kofuna 3 na gyada
• Mai sarrafa abinci ko blender mai sauri
• Gishiri
• Zabin karin dandano kamar kirfa, maple syrup, zuma ko tsantsar vanilla

Mataki na 1: Preheat tanda zuwa 350 ° Fahrenheit

Ki gasa gyada a kan wata katuwar tuwon burodi na tsawon kamar mintuna goma, tana motsa goro a rabi. (Lura: Wannan mataki na zaɓi ne, amma kamar yadda aka ambata a sama, yana taimakawa tare da dandano da tsarin haɗawa.) Cire goro daga tanda kuma ba su damar yin sanyi dan kadan.

Mataki na 2: Canja wurin Gyada zuwa Na'ura mai Saurin Sauri ko Mai sarrafa Abinci

Haɗa kamar minti biyar. Gyada ya kamata ya tashi daga ƙuƙuwa zuwa busassun ƙwallon zuwa man shanu mai santsi da kirim.

shine multani mitti yana da kyau ga bushewar fata

Mataki na 3: Ajiye Man Gyada

Bari cakuda ya yi sanyi zuwa dakin da zafin jiki kafin a canza man gyada zuwa wani akwati da aka rufe (sake, muna son yin amfani da mason kwalba). Man gyada na gida za a ajiye a cikin firiji har tsawon wata uku.

MAI GABATARWA : Gasasshen Man Gyada da Jelly Sandwich

4 girke-girke na man almond don gwadawa

1. Almond Butter Blender Muffins

Idan ba ku saba da muffins na blender ba, bari mu bayyana. Kamar smoothie na 'ya'yan itace, kuna jefa duk kayan aikin ku a cikin blender da puree. Kuma ba kamar girke-girke na muffin na yau da kullun ba, babu gari ko whisking da ake buƙata. Ba kome ba sai dai alherin blueberry a nan, jama'a.

Samu girke-girke

2. Almond Butter Cushe Mai laushi Pretzel Cizon

Shin za mu iya cewa waɗannan cizon pretzel masu taushi na paleo da ke cike da man almond a zahiri sun fi takwarorinsu da ba su cika ba?

Samu girke-girke

3. Charred Broccoli tare da Sriracha Almond Butter Sauce

Sabon fi so sauki gefen? Charred broccoli tare da sriracha almond man shanu miya daga Caroline Chambers Aure kawai: Littafin dafa abinci don Sabbin ma'aurata . Gasa broccoli har sai ya chashe da kintsattse kafin a kwaba shi a cikin miya na almond mai yaji shine hanya ɗaya tabbatacciyar hanya don canza duk wani mai ƙiyayya a cikin mai ba da shawarar broccoli na rayuwa, Chambers ya bayyana a cikin littafinta.

Samu girke-girke

4. Gwyneth Paltrow's Blueberry Farin kabeji Smoothie

Za mu kasance a shirye don gwada kowane abu don cimma fata mai haske, mai haske kamar Gwyneth Paltrow's. Tayi sa'a ta tona asirinta a sabon littafin girkinta. Farantin Tsabtace: Ci, Sake saitin, Waraka . Daya daga cikin girke-girke da muka fi so? blueberry farin kabeji smoothie. (Ee, kun ji mu.) Babban kayan lambu na cruciferous yana sa smoothie ɗin ya cika da kirim, kamar ƙara ayaba-amma tare da ƙarancin sukari da ƙarancin carbohydrates.

Samu girke-girke

4 girke-girke na man gyada don gwadawa

1. Gasasshen Man Gyada da Jelly Sandwich

Shin akwai abincin rana mafi faranta wa yaro (ko babba, a gaskiya) fiye da tsohuwar PB&J? Mun yi tunanin ba… har sai mun hadu da gasasshen man gyada da jelly. Yana da ooey da gooey a duk hanyoyin da suka dace kuma kawai haɓakawa don sanya ku iyaye na shekara.

Samu girke-girke

2. Man Gyada da Jelly Blondies

Kasance har yanzu zuciyarmu ta makaranta. Mai dafa irin kek Erin McDowell man gyada da jelly blondies suna sa duk mafarkin lokacin abincin mu ya zama gaskiya. Makullin samun kyakkyawan juyawa a saman shine bututu akan jam, McDowell, marubucin Mai yin burodi marar tsoro , ya gaya mana. Amma idan ba ku da jakar bututun, zaku iya sanya jam a cikin jakar filastik na zip-top, yanke kusurwa ɗaya sannan ku yi babban, swirly swoops tare da jam.

Samu girke-girke

3. Kundin kwala Bakan gizo tare da tsoma man gyada

Lafiyayye da sauƙin haɗawa, waɗannan kuɗaɗen kwala bakan bakan gizo suna da cikakkiyar cikakkiyar abincin rana-ko app ɗin biki. Bonus: Kuna iya yin su kafin lokaci (har zuwa kwanaki biyu a gaba) kuma ba za su yi sanyi a cikin firiji ba. A wuce da man gyada mai tsoma miya, don Allah.

Samu girke-girke

4. Kofin Man Gyada Mafi Girma a Duniya

Mu kasance masu gaskiya: Kofuna na man gyada> komai. Sun kasance mafi kyawun ƙirƙira tun, da kyau, cakulan. Don haka don nuna girmamawa ga abin da muka fi so a kowane lokaci, mun ƙirƙiri kofin man gyada mafi girma a duniya. Muna ba ku izinin bulala ɗaya kowane lokaci sha'awar cakulan da man gyada ya kama.

Samu girke-girke

MAI GABATARWA : Mafi kyawun Abincin Minti 10 don Gamsar da Haƙoran ku mai daɗi, Kamar, Yanzu

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