Melemo ea botlolo ea peanut ke efe

Peanut butter ke lijo tse phetseng hantle, tse tenyetsehang le tse monate. Feela holim'a bohobe, o tla fumana matlafatso e ntle bakeng sa 'mele.

Melemo ea botoro ea peanut

- Peanut butter ke mohloli oa liminerale tse 26 le livithamini tse 13, liprotheine tsa meroho tse silang habonolo, mafura a phetseng hantle, le likhalori tse tla u fa matla ao u a hlokang ho sebetsa.

- Ho ja pereate ea matokomane khafetsa ho tla ntlafatsa haholo mohopolo, ho u thusa ho tsepamisa mohopolo mosebetsing, 'me ho tla hlophisa tsamaiso ea hau ea methapo.

- Peanut butter e na le li-acid tse ngata, tse thusang lisele ho arola le ho nchafatsa. Sena se bohlokoa haholo ho basali nakong ea bokhachane, kaha folic acid e thusa lesea le e-so hlahe ho hola hantle.

Peanut butter e na le zinki e ngata, eo, hammoho le liminerale tse ho eona, e thusang ho matlafatsa sesole sa 'mele le ho sireletsa' mele likokoana-hloko nakong ea serame.

- Butter ea linate ke mohloli oa tšepe, o bohlokoa ho ba nang le khaello ea mali ea khauta. Iron e thusa ho nchafatsa sebopeho sa mali, ho e tlatsa ka oksijene.

- Magnesium e tsoang botoneng ea peanut e etsa hore khatello ea mali e lule e tsitsitse ebile e ntlafatsa lits'ebetso tsa metabolism.

- Nakong ea pheko ea matonkomane nakong ea kalafo ea ona ea mocheso, li-polyphenols lia lokolloa - lintho tse thibelang likokoana-hloko tse tla sireletsa 'mele ho mofets'e le ho thibela ho tsofala pele ho nako.

U ka ja botoro ea peanut e kae?

Ka lebaka la likhalori tse phahameng tsa peanut butter, o ka e ja ka bongata ba khaba ka letsatsi - sena se lekane ho etsa sandwich.

Mokhoa oa ho sebelisa peanut butter

Peista ea peanut e ka kenyetsoa motoho oa oatmeal sebakeng sa botoro, ea hasoa holim'a toast, ea pheha sopho ea nama, tlhapi kapa ea ho apesa salate ea meroho, e sebelise e le ho tlatsa lipompong tse iketselitsoeng, e kenye ho smoothies le smoothies, ka hlama ea ho baka le li-cookie.