Peanut butter inowanikwa mumhuri dzakawanda, asi pamakiromita makumi matanhatu emafuta uye akakomba mazana maviri emakori maviri pamasipuni maviri-aripo, peanut butter hazvisi pachena kuti haatori mafuta, pasi-calorie zvokudya. Asi tisati tamboyambuka bhitani kubva pane zvinyorwa zvedu, pane zvimwe zvinyorwa zvinoreva kuti tinokwanisa kuparadzira pane zvigunwe zvedu kana maapulo edu akatemwa nguva nenguva. Kunze kwekuva zvakanaka kubva kune vitamini E, folic acid, niacin, uye phosphorus, akawanda (asi kwete ose) emafuta ari peanut butter ndeye moyo-utano hwakanaka hune mutsa; pamwe, haina cholesterol.
Chenjerera Sukari
Iko kunoderedzwa-mafuta epepanut butter pamusika, asi dzimwe dzei dzakakwirira mune shuga, izvo zvisinganyatsoita kuti mapeanut asiters ave mazhinji. Panzvimbo yekusarudza avo, zviri nani kuva nezvinhu chaiye asi kungoshandisa zvishomanana kudarika zvakataurwa kushanda ukuru. Rimwe pepuni yepanut butter kakawanda iwe wose unoda, kunyanya kana iwe uwedzera jamu kana imwe bhanki yakakanyiwa kune sandwich yako peanut butter.
Hydrogenated Oil
Rimwe caveat, zvisinei. Kazhinji peanut butter nguva dzose ine huwandu hwemazana ehydrogened mafuta kuti zvive nekuparadzanisa, kunyange zvazvo chikafu chokwadi chirairo chichati ma 0 gramu emafuta anotengesa . Muzvokwadi, izvi zvinoreva kuti pane zvishoma kune 0.5 g gramu dzemafuta anotengesa kuburikidza nekushandira. Izvozvo hazvisi zvakawanda, iwe ungati, asi kana iwe ukapfuura ushumiri hukuru, kana kusarudza kudya peanut butter sandwiches zuva rega rega, zvikamu zvegiramu zvinowedzera.
Nzira Yokudzivisa Mafuta Anonzi Hydrogenated
Kuti tisave nemafuta emahydrojeni akazara zvachose, tinokurudzira kushandisa ganda rekasi, iyo inofanira kunge iine zvinyorwa uye zvichida munyu.
Asi imwe "yepanyama" karinari boroti ine mafuta emichindwe sekusimudzira munzvimbo ye hydrogenated oils. Mafuta omupamusoro (kwete kuti asanganiswe nemichindwe kernel mafuta) mafuta anogadzirwa nemafuta ayo anopfuura makumi mashanu kudarika makumi mashanu akazara. Mimwe tsvakurudzo inoratidza kuti sezvo mbeu-yakasanganiswa mafuta yakazara zvakasiyana-siyana zvakasiyana nemafuta emhuka, hazvisi zvishoma zvinokuvadza uye zvichida kunyange zvine utano.
Kana uchikwanisa, gadzikana nemhando dzakasiyana-siyana dzisina mimwe mafuta sekugadzirisa. Uye uite peanut butter pane dzimwe nguva kurapa panzvimbo yezuva rega rega.