ʻO nā mea āpau āu e makemake ai (a makemake) e ʻike e pili ana i ka Nut Butter

Anter

• Nut Mīkini Pīʻai
• Pehea e ʻai ai i ka Nut Butter
• Nā Nati Momo Nati
• Mīkini Pīʻī
• Almond Butter
• Pāpaʻa Cashew
• Pāpaʻa Hua ʻAla
• Tahini
• Nā Hua Nut ʻē aʻe
• Nānā no

Ah, nut butter - pehea mākou e aloha aku ai iā ʻoe. ʻOi aku ka 4.6 miliona mau hua paʻi hashtagged ma Instagram ma ka Instagram, ʻo ia paha kekahi o kāu ʻaina awakea mai kou wā ʻelemakule e hele wāwae, a ʻoiai he mau mele rap i kākau ʻia e pili ana iā ia. I ka makahiki 2017, he $3 biliona ke kumukūʻai o ka mākeke pīkī honua, a ma ka awelika, ʻoi aku ka ʻai ʻana o nā ʻAmelika ma mua o 6 paona o nā hua pīkī i kēlā me kēia makahiki, me ka hapalua o ia mea ma ke ʻano o ka pīkī pīkī, e like me ka American Peanut Council.

ʻO ka manawa kūpono, he mau ipu paha kāu i hoʻokomo ʻia i loko o kou hale lole a kūlou i loko o lākou me kahi puna wale nō i ka manawa-maikaʻi, a i ʻole i nā manawa āpau (ʻaʻohe hoʻokolokolo ma aneʻi!). (E LOL nō ʻoe ma luna o kēia mau mea āpau e ʻike wale ai nā mea ʻāpala nut.)

Akā, he mea ola maoli anei ka pata nut iā ʻoe? A aia kekahi mōʻī nut mōʻī wahine e hoʻomalu iā lākou āpau? Maʻaneʻi, kāu alakaʻi āpau i ka waiūpaka nut i kona ʻano āpau.

Nut Mīkini Pīʻai

ʻAʻole ka nīnau no ke aha mai ʻai ʻoe i ka waiūpaka nut, akā, Kainō? E like me nā nati i hana ʻia mai lākou, "ʻo nā ʻōpala nut he kumu maikaʻi o ka fiber, micronutrients, anti-inflammatory fatty acids, omega-3 fatty acids, a me ka protein, a he ʻono maikaʻi lākou, ʻono, a maʻalahi i ka hoʻomākaukau ʻana i nā meaʻai. a me nā meaʻai māmā, "wahi a Monica Auslander Moreno, MS, RD, LDN, he kūkā aʻoaʻo no ka RSP Nutr.

ʻO ka pākaukau 2-ʻiʻo, ka lawelawe ʻana i ka momona momona o ka waiūpaka nut ma kahi o 190 mau calorie, 6 mau huna o ka protein, a me 14 a 16 mau momona o ka momona, me nā ʻōpelu mai ka 0 a i ka 8 gram, kaukaʻi ʻia i ka nui o ke kō i hoʻohui ʻia, wahi a Kerry. ʻO Clifford, MS, RDN, LDN ʻOiai ke kiʻekiʻe o ka momona o ka momona, "ʻo ka nūhou ka momona o nā momona he nui a me nā momona monounsaturated, he mea kōkua ia no ka lawe ʻana i nā meaola, mālama pono iā ʻoe, ka mālama ʻana i ke kō a me ka hoʻonui ʻana i ka māʻona mai kahi papaʻaina," wahi a Clifford, ka mea Hāʻawi i nā nati i nā helu "he helu helu superstar" ke pili i nā kaha meaʻai olakino.

ʻO ka pilikia nui loa e hiki ai iā ʻoe ke komo me ka pata nut ka ʻai nui ʻana iā lākou. He mea maʻalahi ka ʻai ʻana ma mua o ka lawelawe ʻana i ʻelua punetune me ka ʻike ʻole ke ʻole ʻoe e ana pono i kēlā me kēia lawelawe (a ʻo wai ka manawa no ia?). Maʻalahi ka hoʻopili ʻana i nā ʻeke lawelawe hoʻokahi i ka huina i koi ʻia, akā ʻo kahi hōʻailona ʻike maikaʻi e hoʻomanaʻo ai no ka nui o ka lawelawe ʻana he pōpō ping-pong, wahi a Kristen Gradney, RD, waha ʻōlelo no ka Academy of Nutrite and Dietetics. (E ʻai nui i ka bata waiūpala, a hele aku paha ʻoe i ka momona o ka momona i kēlā me kēia lā.)

Pehea e ʻai ai i ka Nut Butter

Hiki ke ho'ohana 'ia ka pata nut ma ke 'ano āu e makemake ai e ho'ohana. Akā ma ʻō aku o kahi PB&J kūmole, hana ka pālahalaha i kahi hoʻohui kupaianaha i ka oatmeal (me nā oats i ka pō), nā mea leʻaleʻa, nā pancakes, nā mea ʻai Farani, nā pōpō meaʻai māmā, nā mea ʻono ... hele a mau ka papa inoa. A, ʻoiaʻiʻo, ʻo ia ka mea ʻono maikaʻi loa e hui pū ʻia me nā meaʻai e like me ka maiʻa, ka ʻāpala, a me ke kokoleka. (Ua hoʻāʻo mua e hoʻū i kahi spoonful o PB i loko o kahi ʻeke kokoleka? Hana ia-i kēia manawa.)

Hiki i ka laha laulaha ke lawe i nā memo momona: E hoʻāʻo i ka hoʻomaʻemaʻe ʻana i ka moa ma kahi hui o ka waiūpaka nut, ka waiū niu, a me ka yogurt Greek. E hui pū me ka vīnega laiki a me ka sriracha no ka ʻaʻahu salakeke wikiwiki. A i ʻole kāwili me ka soy a me ka meaʻai hoisin a me kahi paʻi o ke kōpaʻa e hoʻolei me ka pasta wela.

ʻOi aku nā manaʻo noʻonoʻo no ka hoʻohana ʻana i ka pata nut? Paipai ka National Peanut Board e kau iki ma lalo o ka ice cream (he ala akamai ia e pale aku ai i ka kulu!), e hohola ana ma luna o ka burger (mai kīkēkē a hiki i kou hoʻāʻo ʻana), a i ʻole ka hoʻohana ʻana ia mea me he pata. pani i loko o nā meaʻai. Ke ʻōlelo nei lākou hiki iā ʻoe ke hoʻohana iā ia ma ke ʻano he ala e wehe ai i ke kīpē i paʻa i loko o kou kapena, lole, a i ʻole nā ​​​​mea hana. E hohola wale ma luna o ka gum, e noho ia no hoʻokahi minuke, a laila holoi. (PS E nānā i nā hoʻohana maʻamau ʻole no ka waiūpī.)

Nā Nati Momo Nati

E hoʻomaka kākou me nā kumu. ʻOiai kekahi mea maʻalahi e like me ka pīpī pīpī e hele mai i nā ʻano he nui.

Mīkini Pīʻī

Ua ulu ka poʻe he nui i ka ʻai ʻana nā ʻano ʻano pāʻoihana i hoʻoponopono ʻia o ka pīkī pīkī, me nā ʻohana e hōʻike ana i ke kūpaʻa loa i nā brand e like me Jif, Skippy, a i ʻole Peter Pan. (E hoʻomanaʻo i ka pāʻoihana kaulana, "Choosy moms e koho iā Jif"?) Ma ke kānāwai, e manaʻo ʻia ʻo "peanut butter," pono he 90 pakeneka o ka pīkī, e like me ka FDA. Hana ʻia nā ʻano hana i ʻike ʻia no ko lākou ʻano momona-momona, nā mea hoʻoheheʻe maikaʻi loa, a me ke kūpono no ka hoʻomoʻa ʻana i nā kō (ma kahi o 4 gram no kēlā me kēia lawelawe), me ka liʻiliʻi ma mua o 2 pākēneka molake, nā soy hydrogenated piha a me nā aila rapeseed, mono a me nā diglycerides , a me ka paʻakai. ʻOiai ʻoi aku ka maikaʻi o ka heluhelu ʻana me ka leo nui, aia nā mea ʻoi aku ka maikaʻi. "ʻAʻole maikaʻi ka maikaʻi [ka waiū pī hana]; hilinaʻi wale ia ma hea ʻoe i kāu huakaʻi meaʻai. E nui ka sodium a me ke kō ma mua o kahi mana kūlohelohe, akā inā ʻoe e hoʻokau, maikaʻi kēlā," wahi a Gradney. "Inā ʻoe e ʻai ana iā Jif i kēia lā, a laila hiki paha iā ʻoe ke hoʻāʻo i kekahi o nā ʻano paʻakai ʻole, ʻono ʻole ʻia i kekahi lā." A he kiko ko kēlā tagline: ʻo nā ʻano like me Jif hiki ke lilo i kumu protein maikaʻi no nā keiki e leʻaleʻa pū lākou i ka ʻai ʻana, wahi a Gradney.

ʻO kekahi ʻanoʻano o ka waiū pī e ulu wikiwiki nei i nā makahiki i hala iho nei ʻalu pīkī maoli a lepo hou paha. E hoʻomaka ana ma 1919, ka inoa ʻo Adams i waena o nā mea mua e hana i ka wai pīnī i hana ʻia mai ka pī wale a me ka paʻakai. Akā ua komo ka nui o nā mana ʻē aʻe i ka mākeke, e like me Smucker's a me Justin's. ʻO ka pīnī pīni kūlohelohe kahi maʻamau e hoʻokaʻawale, no laila e hoʻoulu mau iā lākou. ʻOiai ʻaʻole ʻoe loaʻa e mālama iā lākou i loko o ka pahu hau, hiki ke kōkua i ka hoʻolohi i ke kaʻina hana hoʻokaʻawale - ʻoiai ia i kāu makemake ponoʻī ponoʻī. Nui nā hale kūʻai meaʻai, e like me Whole Foods, e hāʻawi i kahi keʻena kahi e hiki ai iā ʻoe ke wili i kāu pata pīnī ponoʻī hou i loko o kahi pahu.

Mīʻī pīpī hoʻemi ʻia hoʻolauna ʻia e Jif i nā makahiki 1990 i kahi manawa ke ʻano o ka ʻai momona momona ma ke ʻano. ʻOiai ua hoʻemi ʻia ka momona o kēia mau pālahalaha mai ka 16 gram a i ka 12 gram no kēlā me kēia lawelawe, he 60 wale nō pākēneka wale nō ia, e hoʻolilo ana iā ia i "peanut butter spread" ma mua o ka mauʻu pīnati maoli, e nā kūlana FDA. No ka uku ʻana i ka ʻono a me ke ʻano no ka momona e nalo nei, hoʻohui nā lama i nā mea hana ʻē aʻe, e like me ke kō a me nā kemikū, i pāpālua maoli ʻia ka helu ʻākohuhu no kēlā me kēia lawelawe. ʻO ka hapa nui o nā meaʻai i kēia lā ʻaʻole koi iā ia. "No ke aha e moekolohe ai i kahi mea nani?" wahi a Moreno. "Ua ʻike mākou i kēia manawa ʻo ka hōʻemi ʻana i ka momona i ka meaʻai ʻaʻole ia he manaʻo naʻauao no ke olakino (koe ke ʻole ʻoe i loaʻa hou i ka gallbladder surgery a i ʻole gastroenteritis) - ʻoi aku ka maikaʻi, ka momona i hoʻokumu ʻia i ka nut."

ʻO nā makahiki i hala iho nei i ʻike ʻia i ka piʻi ʻana o kekahi ʻanoʻano o ka pī mū. ka palaoa pīpaka pauka. Hana ʻia ia mai nā pīnī kālua ʻia i kaomi ʻia e wehe i ka hapa nui o ka ʻaila, a laila hoʻoheheʻe ʻia a lilo i pauda maikaʻi.Loaʻa i nā brands e like me PB2 a i ʻole PBfit ma kahi o 2 grams o ka momona, 6 a 8 grams o ka protein, a me 2 grams o ka fiber no 2-pune punetē e lawelawe ana, e hoʻohui maikaʻi i nā mea e like me ka smoothies a me ka oatmeal inā makemake ʻoe i ka ʻono o ka pata pīnī. me ka ʻole o ka momona a me nā calorie. Hiki iā ʻoe ke hoʻohana iā ia iho, i kāwili pū ʻia me kahi wai liʻiliʻi a waiū paha, ʻoiai ʻaʻole ia e aniani i ke ʻano o ka waiū maoli pī-a hiki ke huli koke i ka wai inā hoʻohui ʻoe i ka wai nui loa. (E nānā: No ke aha ʻoe e kūʻai ai i ka waiū?

ʻO ka mākeke pata pīʻā honua e manaʻo ʻia e ulu i kahi ulu ulu ulu o 13 makahiki i ka makahiki 2021, e like me ka ʻimi noiʻi Technavio. No laila, ke hoʻomau nei nā hōʻailona me nā huahana hou e hoʻokō i ka noi. No ka laʻana, ua hoʻokumu ʻo Wild Friends i kahi hōʻiliʻili o ka pīni a me ka pata ʻalemona me ka collagen i hoʻohui ʻia, a hana ʻo RXBAR i hoʻokahi lawelawe ʻana i ka pata nut me 9 grams o ka protein no ka ʻeke, mahalo i ka hoʻohui ʻana i kahi hua keʻokeʻo. (E nānā: ʻO nā hoʻolaha protein ka mea hou loa o nā meaʻai olakino)

Almond Butter

Hana ʻia mai nā ʻalemona lepo, ʻoi aku ka nui o ka momona o ka pata ʻalemona ma mua o ka pata pīnī, a hiki i ka 18 grams o ka momona no ka lawelawe ʻana i 2-punepune. Eia nō naʻe, ʻoi aku ka maikaʻi o ka meaʻai a ke kaena nei i ka nui o ka huaora E. "Nut i ka nut, ʻoi aku ka nui o ka antioxidant content i ka almond [ma mua o ka pīni], no laila e ʻoi aku ka nui o nā meaʻai," wahi a Gradney. "E hoʻolapalapa ana i ka makemake ʻono. Manaʻo wau pilikino i nā meaʻai hana, no laila ke manaʻoʻiʻo nei au inā ʻoe e ʻai, koho i ka meaʻai e hāʻawi iā ʻoe i ka pōmaikaʻi nui loa." Inā ʻoe e hahai ana i ka ʻai keto, ʻo ka momona momona o ka ʻalemona he mea maikaʻi loa ia-a he paleo a me ka gluten-free.

Pāpaʻa Cashew

Me ke ʻano ʻoi loa, ʻoi aku ka momona o ka cashew butter i ke keleawe, ka magnesium, a me ka phosphorus, a ʻo ka pata nut maikaʻi loa e loaʻa i ka ʻai keto, e like me ka poʻe meaʻai. Hana ʻo Justin i ka pata cashew, akā ʻoi aku ka paʻakikī o ka loaʻa ʻana e like me ka pīni a me ka pata ʻalemona. Maʻalahi e hana i kāu ponoʻī, akā-hoʻomoʻa wale i nā cashews ma kahi o 10 mau minuke i ka umu, hoʻohui i kahi mea hana meaʻai, a hana no 10 mau minuke (e hoʻohui i kahi teaspoon a i ʻole ʻelua mau aila niu inā pono no ke kūlike).

Pāpaʻa Hua ʻAla

ʻO ka waiūpaka pua Sunflower kahi koho maikaʻi loa i ka waiūpaka nut, no ka mea, palekana ia no ka poʻe me nā maʻi āpau i ka peanuts a me nā kumu lāʻau (ʻelua o nā mea nui ʻewalu mau mea āpau), wahi a Clifford. He ʻano like kona ʻano a me ka waiwai o ka meaʻai me ka pata pīkī. ʻO SunButter kahi hōʻailona maʻamau, akā hiki iā ʻoe ke kūʻai i ka pata hua sunflower ma Trader Joe's.

Tahini

Hana ʻia mai nā ʻanoʻano sesame i hoʻomoʻa ʻia, ʻo ka tahini kahi paʻi i loaʻa kahi ʻano like me ka waiūpī, me kahi mea ʻono, a me ka mea ʻono sesame i hoʻomoʻa ʻia. Hoʻohana pinepine ʻia i nā kīʻaha momona e like me hummus a baba ghanoush, kahi mea pani no ka peanut a i ʻole ka ʻalemona almond i nā mea momona e like me nā brownies. Mahalo i ka hoʻonui ʻana o ka kaulana o ka papaʻai Mediterranean, ua lilo ia i mea maʻalahi i nā makahiki i hala iho nei, me nā māka e like me Soom e kau nei i nā papa kūʻai maʻamau. Pono e mālama ʻia ma ka lumi wela a pono paha e hoʻoulu ʻia, no ka mea hiki ke hoʻokaʻawale ka ʻaila mai ke koena o ka paʻi.

Nā Hua Nut ʻē aʻe

Ma muli o kā lākou momona momona, ʻaneʻane e haki nā nati i loko o ka waiūpaka inā hana ʻoe i ka lōʻihi. Hiki iā ʻoe ke ʻike i ka pahū ʻana ma nā hale ʻaina a me nā hale ʻaina ma ka ʻāina ʻo macadamia nut butter (a hiki i ka 20 grams o ka momona i kēlā me kēia lawelawe), ka pata pecan (waiwai, ʻoi aku ka maikaʻi o ke ʻano), ka pata pistachio (kokoke like me ka pesto), a me ka walnut. ka pata (kahi kumu nui o omega-3s).

Nānā no