Kungakhathaliseki ukuthi uzitika nge-PB&J yasebusuku kakhulu noma izintuthwane zesikhathi sasemini kulogi, Ibhitela lamantongomane kuyindlela enokwethenjelwa yokukugcwalisa—ngenkathi, singasho, ukulangazelela kakhulu kunenqwaba yezaqathi zezingane. Ngenhlanhla, le condiment inhle kakhulu kuwe, nawe. Ama-nut butters ziwumthombo omkhulu wamaprotheni asekelwe ezitshalweni, kusho UDkt. Felicia Stoler , DCN, isazi sezokudla esibhalisiwe, isazi sokudla okunempilo kanye nokuzivocavoca umzimba. Amafutha kanye nefayibha kumantongomane kusiza ekunikezeni ukusutha, noma imizwa yokugcwala. Uma nje uhlu lwesithako luhlanzekile (amakinati kufanele ahlale eyisithako sokuqala!), I-PB ingaba yingxenye yokudla okunempilo kalula. Qhubeka ufunde ukuze ufunde izinzuzo zayo, kanye nemikhiqizo eyishumi egunyazwe isazi sokudla okunempilo yebhotela lamakinati enempilo kanye nomhlahlandlela wokugcina ibhotela le-peanut yemvelo.
OKUPHATHELENE: Amaresiphi angu-15 Amakhulu Kakhulu Webhotela Yamantongomane
Yiziphi Izinzuzo Zezempilo Zebhotela Yamantongomane?
Into esiyithanda kakhulu ngebhotela lamantongomane ukuthi igcwala kanjani (futhi iyathengeka) kanjani. Yengeze kuma-smoothie, i-oatmeal, ama-noodle namasemishi zokupheka , noma ubhangqe nayo ama-apula kanye nesilimo esidliwayo esinamagatsha anamanzi ukuze uthole ukukhushulwa okwengeziwe kwamaprotheni okuqinisekile ukuthi azokubamba phakathi kokudla. Ngaphezu kokugcwala amaprotheni, ibhotela lamantongomane namantongomane ngokuvamile anethoni lezinto eziwusizo zezempilo. [Amantongomane] agcwele emafutheni e-monounsaturated kanye ne-polyunsaturated, abhekwa njengenhliziyo enempilo ngoba asiza ukwehlisa i-cholesterol ye-LDL (aka ‘bad’), kusho u-Stoler. Futhi aqukethe i-omega-6 fatty acids, kanye ne-biotin, ithusi, i-niacin, i-folate, i-manganese, i-vitamin E, i-thiamin, i-magnesium ne-phosphorus. Okungcono nakakhulu, amantongomane nawo aqukethe i-fiber, ngoba ayimifino futhi akhule ngaphansi komhlaba.
Yiziphi Izithako Ezikubhotela Wamantongomane Onempilo?
Akumangazi muntu, isithako sokuqala kulebula kufanele kube amantongomane. Ezinye izitolo zenza ibhotela lamantongomane libe lisha endaweni [ngokugaya] amantongomane abe yibhotela lamantongomane noma unamathisele, kusho uStoler. Ngezinye izikhathi kufakwe usawoti noma ezinye izinongo. Kwezinye izimo, uwoyela owengeziwe nawo wengezwa ukuze kwakheke ukuthungwa okubushelelezi.
Amanye ama-peanut butters nawo ashukela ngokwemvelo ngoshukela, ama-molasses noma uju, okuzokwandisa ushukela wawo. Uma lokho kungeyona inkinga kuwe, u-Stoler ubengeke acabange ukuthi lawo mabhotela amantongomane anoshukela ngokwemvelo njengengenampilo. Nokho, yena kwenza iphakamisa ukuthi ungazihlanganisi namabhotela amakinati afakwe uswidi ngezishukela ezingenamsoco, uma ungathola noma yimaphi esitolo.
I-AmazonIzinhlobo Eziyi-10 Ezingcono Kakhulu Ze-Peanut Butter
1. Jif Natural Crunchy Peanut Butter
Ngokuphakelwa kwezipuni ezimbili: 190 kilojoule, 16g fat, 8g carbs, 7g protein, 3g ushukela, 3g fiber, 65mg sodiumIzithako: amantongomane, ushukela, amafutha esundu, amaphesenti amabili noma ngaphansi kukasawoti kanye nama-molasses
Lona ngolunye lwemikhiqizo yakwa-Stoler. Kucabange njengokuthatha okungokwemvelo kwebhotela lamantongomane lomkhiqizo omkhulu elinoshukela, linosawoti futhi eliqukethe uwoyela. Isemishi lami engilithandayo—engiphendule abantu abaningi kulo—i-Jif noma i-Skippy Natural PB enojeli, ujamu noma isithelo esisakazekayo. Martins Whole Wheat Potato Isinkwa , uthi. Iwugqinsi, ithambile, ithambile futhi inamagremu angu-2 efayibha ucezu ngalunye.
Izame: Ibhotela Yamantongomane Eyosiwe kanye ne-Jelly Sandwich
I-Amazon2. Skippy Natural Creamy Peanut Butter Spread
Ngokuphakelwa kwezipuni ezimbili: 190 kilojoule, 16g fat, 6g carbs, 7g protein, 3g ushukela, 2g fiber, 150mg sodium
Izithako: amantongomane athosiwe, ushukela, amafutha esundu, usawoti
Lolu olunye uhlobo lomkhiqizo lwakudala luhle ngokuqhathaniswa ne-Jif, ngaphandle kokuthi lune-fibre engaphansi kwegremu elingu-1, i-sodium ephakeme futhi ayinawo ama-molasses. Umugqa wonke we-Skippy wokusabalala kwemvelo awunazo izinto ezilondolozayo, ukunambitheka kokwenziwa nemibala. Njengamabhotela amaningi e-peanut, lena nayo ayinayo i-cholesterol namafutha e-trans.
Izame: I-Rainbow Collard Igoqa ngeSauce yokuDipha Ibhotela Yamantongomane
/iphakethe eliyisishiyagalombili e-Amazon
I-Amazon3. I-Justin's Classic Peanut Butter Squeeze Packs
Ngokuphakela kwephakethe elilodwa: 210 kilojoule, 18g fat, 6g carbs, 7g protein, 2g ushukela, 1g fiber, 25mg sodium
Izithako: amantongomane omisiwe omisiwe, amafutha esundu
Ngiyathanda ukuthi izinkampani seziqalile ukwenza ibhotela lamantongomane namanye ama-nut butters ngamaphakethe asebenza kanye, kusho u-Stoler, ngenxa yokuthi zikwenza kube lula kanjani ukugcina ukulawula ingxenye kanye nokudla ohambeni. Lolu hlobo oludumile olungeyona i-GMO, olungenayo i-gluten alunashukela owengeziwe noma usawoti, okuchaza ushukela walo ophansi kanye nokubalwa kwe-sodium uma kuqhathaniswa nemikhiqizo emikhulu. I-Justin iphinde isebenzise amafutha esundu atholakala ngokuqhubekayo angasusi noma alimaze ama-orangutan ezindaweni lapho evunwa khona.
Izame: I-Oats Yasebusuku Nebhotela Yamantongomane kanye Nobhanana
URichard ohlanya's4. Ibhotela Yamantongomane Kahlanya KaRichard
Ngokuphakelwa kwezipuni ezimbili: 180 kilojoule, 16g fat, 5g carbs, 8g protein, 2g ushukela, 3g fiber, 0mg sodium
Izithako: amakinati omisiwe omisiwe
Phew, siqala ngaphi? Okokuqala, ayihlanzeki kunelebula yesithako esisodwa. Okwesibili, lokhu kukhetha akunashukela, uwoyela- nosawoti, i-vegan, okungeyona i-GMO futhi akukho kokubili i-BPA ne-cholesterol. Imbiza ngayinye yebhotela lamantongomane emvelo igcwele izinhlobo ezingama-540 zamakinati aluhlaza, wonke acutshungulwe ngokwemvelo futhi atshalwa e-United States. Vele usebenzise i-stirrer ukuze uhlanganise amafutha kanye ne-peanut crunch ndawonye ukuze kube lula ukusabalalisa.
Izame: Ama-apula Chips anezinongo kanye ne-Peanut Butter Toast
I-Amazon5. 365 by Whole Foods Market Organic Creamy Peanut Butter
Ngokuphakelwa kwezipuni ezimbili: 190 kilojoule, 16g fat, 7g carbs, 8g protein, 2g ushukela, 3g fiber, 0mg sodium
Izithako: amantongomane omile athosiwe
Icishe ifane nokudla kuka-Crazy Richard, kodwa ishibhile (futhi mhlawumbe ifinyeleleka kalula, uma uhlala eduze nendawo ye-Whole Foods Market). Le PB yemvelo, engeyona i-GMO ayinawo ushukela owengeziwe nosawoti, i-vegan futhi yenziwe ngamakinati akhule e-U.S. (BTW, ungase ucabange ukuthi lonke ibhotela lamantongomane liyi-vegan, kodwa lawo aqukethe ushukela omhlophe ongaphili *ngokobuchwepheshe* awanawo...vele ubuze isoso Ngokufana namabhotela amaningi emvelo—ikakhulukazi lawo angenawo uwoyela noma izinto zokuthambisa—amafutha emvelo amakinati azohlukana nezinto eziqinile. Kepha abanye ababuyekezi be-Amazon bathi lena akunzima ukuyivusa njengezinye izinhlobo.
Izame: I-Soba Noodles Nesoso Yamantongomane
I-RXBAR6. I-RX Nut Butter Ibhotela Yamantongomane
Ngokuphakelwa kwezipuni ezimbili: 180 kilojoule, 14g fat, 8g carbs, 9g protein, 3g ushukela, 2g fiber, 110mg sodium
Izithako: amaqanda abamhlophe, izinsuku, amafutha kakhukhunathi, usawoti wasolwandle
Kunedlanzana lamabhotela e-peanut emakethe anoshukela ngokwemvelo ngamadethi, kodwa lena futhi inokwengezwa okufanele ukuziqhayisa kweqanda elimhlophe ukuze uthole amaprotheni engeziwe. Akuyona i-GMO, i-keto-friendly (njengeningi lebhotela lamantongomane), ayinayo i-gluten futhi ayinawo ushukela owengeziwe. Yisebenzise ukwenza isoso yamantongomane yama-soba noodles noma uyichome phezu kwe-oatmeal ukuyenza ibe ngamaprotheni amaningi kanye ne-fiber-rich.
Izame: Isaladi Sesame Noodle Efudumele
Imakethe Ethuthukile7. Thrive Market Organic Creamy Peanut Butter
Ngokuphakelwa kwezipuni ezimbili: 180 kilojoule, 16g fat, 5g carbs, 8g protein, 2g ushukela, 3g fiber, 5mg sodium
Izithako: amantongomane eziphilayo
Siyawuthanda umqondo walesi sikhwama esicindezelayo. Ungakwazi ukubushelela phezu kwe-toast, uyigoqe endishini ye-smoothie noma uyikhame ezingcezu zamahhabhula kalula ngendlela ongayigoqa ngayo usuka esikhwameni (c'mon, kuyafana nokuyidla embizeni, khipha isipuni) . Vele uqiniseke ukuthi uxova isikhwama ukuze uhlanganise amafutha kanye nezinto eziqinile ngaphambi kokuzitika. I-PB ye-Thrive Market iyimvelo, okungeyona i-GMO, i-vegan futhi ayinazo izinto ezilondolozayo, i-gluten kanye noshukela owengeziwe nama-sweeteners.
Izame: Ibhotela ye-cocoa ye-Peanut Granola
I-Amazon8. Spread the Love Naked Organic Peanut Butter
Ngokuphakelwa kwezipuni ezimbili: 180 kilojoule, 15g fat, 6g carbs, 7g protein, 1g ushukela, 2g fiber, 0mg sodium
Izithako: amantongomane eziphilayo
Lo mkhiqizo waseCalifornia uyaziqhenya ngebhotela lamantongomane elingokwemvelo, elincane, elingenayo i-gluten, elingenayo i-GMO futhi elingenawo usawoti, ushukela, amafutha esundu kanye nezinto ezilondolozayo. Ukukhiqiza i-PB ngamaqoqo amancane kusho ukuthi umkhiqizo ungaphinda ugweme noma yikuphi ukucubungula ukudla okungadingekile nezinzinzisi. I-Sread the Love ingeyomndeni futhi ivamise ukusebenza nezinhlangano ezingenzi nzuzo, ngakho-ke nakuba leli bhotela lamantongomane liyi-splurge, liwufanele kakhulu.
Izame: 3-Isithako I-Peanut Butter Cookies
I-Walmart9. Ibhotela Yamantongomane Yemvelo Ye-Smucker's Creamy
Ngokuphakelwa kwezipuni ezimbili: 190 kilojoule, 16g fat, 7g carbs, 8g protein, 2g ushukela, 3g fiber, 110mg sodium
Izithako: amakinati, iphesenti elilodwa noma ngaphansi kukasawoti
Uyalwazi futhi uyaluthanda lolu phawu ngejeli yamagilebhisi edumile i-Concord. Ikuphi ukumataniswa kwayo okungcono kunaleli bhotela lamantongomane elingokwemvelo elinohlu lwezithako ezihlanzekile kanye nezibalo zokudla okuqinile? Ayinawo amafutha e-hydrogenated, i-non-GMO, i-vegan kanye ne-gluten-free ukuze iqalise. Yiphake ngesithelo, uyisakaze kusemishi noma umbe embizeni ngokugculiseka kwenhliziyo yakho—ngeke sisho.
Izame: I-Peanut Butter Dip
I-Amazon10. I-PB2 Ibhotela Yamantongomane Yangempela Eyimpuphu
Ngokuphakelwa kwezipuni ezimbili: 60 kilojoule, 1.5g fat, 5g carbs, 6g protein, 2g ushukela, 1g fiber, 90mg sodium
Izithako: amantongomane okugazingiwe, ushukela, usawoti
Esikhundleni sokusebenzisa izinto ezisakazekayo, u-Stoler uncike ebhotela lamantongomane eliyimpuphu ukuze athole ama-smoothie, iyogathi, amasobho namasoso. Kuhle kakhulu ukuhlanganisa noma ukuxubha, ngoba akuqinile futhi akunamathele njengebhotela le-peanut (okusho ukuthi ngeke kudingeke ukhiphe ama-blade bese uhlanza i-blender njalo ngemizuzwana embalwa ukuze wenze i-smoothie yakho noma amaprotheni anyakaze). Akukhona nje kuphela ukuthi i-PB2's powder engeyona i-GMO ne-gluten-free, kodwa inamaphesenti angu-90 amafutha amancane futhi ama-calories ambalwa kakhulu ngamapuni amabili wezipuni ezikhonzayo kunezinye izinhlobo eziningi zebhotela lamantongomane.
Izame: Inkomishi Ye-Peanut Butter Smoothie efakwe usawoti
Indlela Yokugcina Ibhotela Yamantongomane Yemvelo
Amabhotela amakinati ajwayelekile amakhulu azohlala ebumnyameni, i-pantry epholile cishe izinyanga eziyisithupha kuya kweziyisishiyagalolunye evaliwe noma izinyanga ezimbili kuya kwezintathu uma evuliwe. Ukuyifake efrijini kwandisa impilo yayo yeshalofu, kodwa amakhaza ayenza ingasakazeki kancane.
Ibhotela le-peanut lemvelo lisakazeka kancane kakhulu uma libanda, ngoba alihlungiwe futhi aliqukethe lutho ngaphandle kwamantongomane agayiwe futhi ngezinye izikhathi usawoti ngaphandle kwama-preservatives noma amafutha e-hydrogenated ukwenza kube bushelelezi. Imikhiqizo eminingi iyeluleka isiqandisi it ngemva kokuvula, kodwa ibhotela lamantongomane lemvelo lingahlala isikhathi esingangenyanga eshalofini elipholile nelimnyama. (P.S.: Ukugcina ibhotela lakho le-peanut libheke phansi ku-pantry kuzosiza ukusabalalisa uwoyela ngokulinganayo esikhundleni sokuwavumela ukuthi ahlangane phezulu.)
Uma uzoshwabadela yonke imbiza phakathi nenyanga, zizwe ukhululekile ukuyishiya ekamelweni lokushisa. Uma kukuthatha isikhathi eside ukuqeda, yigcine efrijini kuze kube yizinyanga eziyisithupha esikhundleni salokho ukuze amafutha angonakali. Vele uqiniseke ukuthi uvuselela amafutha ahlukanisiwe abuyele ebhotela le-peanut phakathi kokusetshenziswa-kunzima ukuhlanganisa uma i-PB ibanda futhi ilukhuni.
OKUHLOSIWEYO: Ingabe Ibhotela Yamantongomane Kufanele Ifakwe Efrijini?
