Haddii aad ku mashquulsan tahay PB&J habeen dambe ama quraanjada wakhtiga qadada oo ku taal geed, subagga lawska waa hab la isku halayn karo oo lagugu buuxin karo-halka, aynu ku dhiirranano in aynu nidhaahno, adigoo aad uga baahi badan oo ka mudan farabadan karootada ilmaha ah. Nasiib wanaag, xabagtani aad bay kuugu fiican tahay adiga. subagga lowska waa isha weyn ee borotiinka ku salaysan dhirta, ayuu yidhi Dr. Felicia Stoler , DCN, cunto yaqaan diiwaan gashan, nafaqeeyaha iyo jimicsiga jimicsiga. Dufanka iyo fiber-ka ku jira lawska waxay caawiyaan inay bixiyaan dhereg, ama dareen buuxa. Ilaa iyo inta liiska ka kooban yahay nadiif ah ( lawska waa in had iyo jeer ay ahaato walxaha ugu horreeya! ), PB waxay si fudud u noqon kartaa qayb ka mid ah cunto caafimaad leh. Akhri si aad u barato faa'iidooyinkeeda, oo lagu daray toban nooc oo nafaqeeyayaal-ay ansixiyeen oo ah subagga lawska caafimaadka leh iyo hagaha kaydinta subagga lawska ee dabiiciga ah.
LA XIRIIRA: 15 ka mid ah Cuntooyinka Subagga Lawska ugu Wanaagsan abid
Waa maxay faa'iidooyinka caafimaad ee subagga lawska?
Waxa aan ugu jecelnahay subagga lawska waa sida loo buuxiyo (iyo la awoodi karo) ay tahay. Ku dar smoothies, oatmeal, baasto iyo sandwich, ama ku darso tufaax iyo celery si ay u kordhiso borotiinka dheeraadka ah oo hubaal ah inay ku haynayso inta u dhaxaysa cuntada. Marka laga soo tago in borotiinku ka buuxo, subagga lawska iyo lawska guud ahaan waxay leeyihiin faa'iidooyin caafimaad oo aad u badan. [Nuts] waxay ku badan yihiin dufanka monounsaturated iyo polyunsaturated, kuwaas oo loo tixgeliyo inay caafimaad qabaan wadnaha sababtoo ah waxay caawiyaan hoos u dhigista LDL (loo yaqaan 'xun') kolestarool, ayuu yidhi Stoler. Waxa kale oo ku jira omega-6 fatty acids, iyo sidoo kale biotin, copper, niacin, folate, manganese, vitamin E, thiamin, magnesium iyo fosfooraska. Xitaa ka sii wanaagsan, lawska ayaa si gaar ah sidoo kale ku jira fiber, maadaama ay yihiin digir iyo koray dhulka hoostiisa.
Waa maxay maaddooyinka ku jira subagga lawska ee caafimaadka qaba?
Qofna lama yaabin, maaddada ugu horreysa ee calaamaddu waa inay noqotaa lawska. Dukaamada qaarkood waxay ka dhigaan subagga lawska oo cusub goobta [iyagoo shiidi] lawska subagga lowska ama koollada, ayuu yidhi Stoler. Mararka qaarkood milix ama dhir kale ayaa lagu daraa. Xaaladaha qaarkood, saliid dheeraad ah ayaa sidoo kale lagu daraa si loo abuuro muuqaal jilicsan.
Qaar ka mid ah subagga lawska ayaa sidoo kale si dabiici ah loogu macaaneeyey sonkor, molasses ama malab, taas oo kordhin doonta maadada sonkorta. Haddii aysan taasi arrin adiga kugu ahayn, Stoler weli uma tixgelin doono subagga lawska ee dabiiciga ah ee macaan inay caafimaad qabaan. Si kastaba ha ahaatee, iyadu sameeyo soo jeedi in aad ka fogaato subaga lawska ee lagu macaaneeyay macmacaan aan nafaqo lahayn, haddii ay dhacdo in aad la kulanto dukaanka weyn.
Amazon10 ka nooc ee subaga lawska ugu caafimaadka badan
1. Jif Dabiiciga ah subaga lawska
Qaadashada laba qaado oo ah halkii qaado: 190 kalori, 16g dufan, 8g karbohidrat, 7g borotiin, 3g sonkor, 3g fiber, 65mg sodiumWaxyaabaha ay ka kooban: lawska, sonkorta, saliida timirta, 2 boqolkiiba ama ka yar milix iyo molasses
Kani waa mid ka mid ah summada-toosiyaha ee Stoler. Ka fikir inay tahay qaadashada dabiiciga ah ee subagga lawska ee caanka ah oo macaan, milix leh oo saliid ku jira. Sandwich-ka aan ugu jeclahay-oo aan dad badan u rogay-waa Jif ama Skippy Natural PB oo leh jelly, macaan ama miro la faafin karo Martins Rooti Baradho Qamadi Dhan , ayay tidhi. Waa dhumuc weyn, qalafsanaan, jilicsan oo leh 2 garaam oo fiber ah cadkiiba.
Isku day: Subaga lawska la dubay iyo jelly Sandwich
Amazon2. Faafinta Lawska Labeenta ee Dabiiciga ah ee Skippy
Qaadashada laba qaado oo ah halkii qaado: 190 kalori, 16g dufan, 6g karbohidrat, 7g borotiin ah, 3g sonkor, 2g fiber, 150mg sodium
Waxyaabaha ay ka kooban: lawska la dubay, sonkor, saliid timireed, milix
Noocan kale ee caadiga ah waa mid qurux badan oo la siman Jif, marka laga reebo inay leedahay 1 garaam oo fiber ka yar, soodhiyam sare oo aan lahayn molasses. Dhammaan khadka Skippy ee faafitaannada dabiiciga ah ayaa ka xor ah waxyaalaha lagu ilaaliyo, dhadhanka macmalka ah iyo midabada. Sida subaga lawska intiisa badan, kani sidoo kale waa ka madhan kolestaroolka iyo dufanka badan.
Isku day: Collar qaanso roobaadyo waxay ku duubtaa maraqa subagga lawska
Amazon3. Xirmooyinka tuujin ee subagga lawska ee caadiga ah
Halkii baakidh ee adeega: 210 kalori, 18g dufan, 6g karbohidrat, 7g borotiin, 2g sonkor, 1g fiber, 25mg sodium
Waxyaabaha ay ka kooban: lawska duban ee qalalan, saliid timireed
Waxaan jeclahay in shirkaduhu ay bilaabeen inay ku sameeyaan subagga lawska iyo subagga kale ee looska ee baakado hal adeeg ah, ayuu yidhi Stoler, sababta oo ah sida ay u fududahay inay ilaaliyaan qaybta xakamaynta iyo cunto fudud ee socodka. Noocan caanka ah ee aan ahayn GMO-ga, astaanta aan lahayn gluten-free kuma jirto sonkor ama cusbo lagu darey, taas oo sharraxaysa sonkorta hoose iyo soodhiyamka marka loo eego noocyada waaweyn. Justin's sidoo kale waxay isticmaashaa saliid timireed oo joogto ah oo aan barakicin ama aan waxyeello u geysan orangutannada meelaha laga soo goosto.
Isku day: Hilibka habeenkii oo leh subagga lawska iyo muuska
Richard waalan's4. Subagga Lawska ee Dabiiciga ah ee Richard's All-Natural Crunchy
Qaadashada laba qaado oo ah halkii qaado: 180 kalori, 16g dufan, 5g karbohidrat, 8g borotiin, 2g sonkor, 3g fiber, 0mg sodium
Waxyaabaha ay ka kooban: lawska la dubay oo qalalan
Phew, halkee ka bilowdaa? Marka hore, kama nadiifsana calaamadda hal-abuurka ah. Marka labaad, xulashadani waa sonkor-, saliid- iyo milix-la'aan, vegan, aan ahayn GMO oo xor ka ah BPA iyo kolestaroolka labadaba. Dhalo kasta oo subagga lowska dabiiciga ah waxaa ka buuxa 540 nooc oo laws ceeriin ah, dhammaan si dabiici ah ayaa loo warshadeeyay loogana koray gudaha Mareykanka. Kaliya isticmaal wax kicinaya si aad isugu walaaqdo saliidda iyo qolofka lawska si ay u sahlanaato in la faafiyo.
Isku day: Chips tufaax xawaash ah iyo rooti subagga lawska
Amazon5. 365 by Whole Foods Market Subagga Lawska Dabiiciga ah
Qaadashada laba qaado oo ah halkii qaado: 190 kalori, 16g dufan, 7g karbohidrat, 8g borotiin, 2g sonkor, 3g fiber, 0mg sodium
Waxyaabaha ay ka kooban: lawska qalalan ee organic
Waxay ku dhowdahay inay la mid tahay Crazy Richard's nafaqo-xikmad leh, laakiin aad uga jaban (iyo laga yaabee in badan oo la heli karo, haddii aad ku nooshahay meel u dhow Suuqa Cunnada Dhan). PB-ga dabiiciga ah, ee aan ahayn GMO-ga waa ka xor oo lagu daray sonkor iyo milix, vegan oo lagu sameeyay lawska Maraykanka. (BTW, waxaa laga yaabaa inaad u malaynayso in subagga lawska oo dhan uu yahay vegan, laakiin kuwa ay ku jiraan sonkorta aan dabiiciga ahayn *farsamo ahaan* maaha… kaliya weydii ketchup .) Si la mid ah inta badan subagga lawska ee dabiiciga ah - gaar ahaan kuwa aan saliidaha lahayn ama emulsifiers - saliidaha dabiiciga ah ee lawska ayaa ka sooci doona kuwa adag. Laakiin qaar ka mid ah dib-u-eegayaasha Amazon waxay sheeganayaan in kan gaarka ahi aanu ahayn mid aad u adag in la kiciyo sida noocyada kale.
Isku day: Soba Baasto leh Maraqa lawska
RXBAR6. RX subagga lawska
Qaadashada laba qaado oo ah halkii qaado: 180 kalori, 14g dufan, 8g karbohidrat, 9g borotiin ah, 3g sonkor, 2g fiber, 110mg sodium
Waxyaabaha ay ka kooban: ukunta cad, timirta, saliid qumbaha, milixda badda
Waxa jira in yar oo subag lawska ah oo suuqa yaala kuwaas oo si dabiici ah loogu macaaneeyey timirta, laakiin tani waxa kale oo ay leedahay faan u qalma oo ay ku darayso ukunta cad ee borotiinka dheeraadka ah. Waa non-GMO, keto-saaxiibtinimo (sida subagga lawska badankooda), gluten-free oo kuma jiraan wax sonkor ah oo lagu daray. Isticmaal si aad u samayso maraqa lawska loogu talagalay baasto soba ama ku daadi boorashka si aad uga dhigto xitaa borotiinka-iyo fiber-ka hodanka ah.
Isku day: Salad baasto diirran
Suuqa Thrive7. Subaga Lawska Kareemka ah ee Dabiiciga ah ee Suuqa Barwaaqo
Qaadashada laba qaado oo ah halkii qaado: 180 kalori, 16g dufan, 5g karbohidrat, 8g borotiin, 2g sonkor, 3g fiber, 5mg sodium.
Waxyaabaha ay ka kooban: lawska organic
Waxaan jecelnahay fikradda kiishkan la tuujin karo. Waxaad ku simi kartaa rootiga rootiga, ku walaaq baaquli smoothie ama ku tuujin jeexyada tufaaxa si fudud sida aad si toos ah ugalami karto boorsada (c'mon, waxay la mid tahay inaad ka cuntid weelka, laga jaray qaaddada) . Kaliya iska hubi inaad cajiin karto kiishka si aad isugu darto saliidda iyo adkaha ka hor inta aanad ku mashquulin. Thrive Market's PB waa organic, non-GMO, vegan oo ka madax banaan waxyaalaha lagu ilaaliyo, gluten iyo sonkorta lagu daray iyo macaaneeyayaasha.
Isku day: Subaga Lawska Cocoa Granola
Amazon8. Faafi Jacaylka subaga lawska dabiiciga ah oo qaawan
Qaadashada laba qaado oo ah halkii qaado: 180 kalori, 15g dufan, 6g karbohidrat, 7g borotiin, 1g sonkor, 2g fiber, 0mg sodium.
Waxyaabaha ay ka kooban: lawska organic
Astaantan California waxay ku faantaa subagga lawska oo dhan-dabiiciga ah, kaas oo ah vegan, gluten-free, non-GMO oo aan lahayn milix, sonkor, saliid timireed iyo waxyaalaha wax lagu ilaaliyo. Soo saarista PB ee qaybo yaryar waxay la macno tahay in calaamaddu ay sidoo kale ka fogaan karto wax kasta oo aan loo baahnayn cunto farsamaynta iyo xasiliyayaasha. Faafi Jacaylku waa qoys ay leeyihiin oo had iyo jeer la shaqeeya hay'adaha aan faa'iido doonka ahayn, sidaas darteed in kasta oo subagga lawska uu yahay xoogaa splurge ah, aad bay u qalantaa.
Isku day: 3-Kusiyada subaga lawska oo ay ka kooban tahay
Walmart9. Subaga Lawska Dabiiciga ah ee Smucker
Qaadashada laba qaado oo ah halkii qaado: 190 kalori, 16g dufan, 7g karbohidrat, 8g borotiin ah, 2g sonkor, 3g fiber, 110mg sodium
Waxyaabaha ay ka kooban: lawska, hal boqolkiiba ama ka yar milix
Waad garanaysaa oo aad u jeceshahay summadan jelly-canabka Concord ee caanka ah. Maxaa ka fiican in la isku daro subagga lawska dabiiciga ah ee leh liiska walxaha nadiifka ah iyo heerka nafaqada adag? Waa xor ka ah saliidaha hydrogenated, non-GMO, vegan iyo gluten-free in la bootiyo. Ku darso miro, ku faafi sandwich ama ku dheji weelka si aad ugu qanacsan tahay qalbigaaga-ma sheegi doono.
Isku day: Qashinka Lawska
Amazon10. PB2 Subagga Lawska ee Asalka ah
Qaadashada laba qaado oo ah halkii qaado: 60 kalori, 1.5g dufan, 5g karbohidrat, 6g borotiin ah, 2g sonkor, 1g fiber, 90mg sodium
Waxyaabaha ay ka kooban: lawska la dubay, sonkor, milix
Halkii laga isticmaali lahaa walxaha la faafin karo, Stoler wuxuu ku tiirsan yahay subagga lawska budada ah si uu u helo maraqa, caano fadhi, maraqa iyo suugada. Way ku fiican tahay isku dhafka ama ruxitaanka, maadaama aysan ahayn dhumuc weyn oo u dheggan sida subagga lawska (macnaheedu waa inaadan xoqin caleemaha iyo blender nadiif ah dhowr ilbiriqsi kasta si aad u samayso smoothie ama protein rux). Kaliya maahan budada PB2 ee aan ahayn GMO iyo gluten-free, laakiin waxay leedahay 90 boqolkiiba dufan ka yar iyo kalooriyooyin aad u yar oo ka yar labadii qaado ee u adeega marka loo eego inta badan noocyada kale ee subagga lawska.
Isku day: Koobka Subagga Lawska ee milixaysan
Sida loo kaydiyo subagga lawska ee Dabiiciga ah
Subagga lawska ee summada-weyn ee caadiga ah waxa ay ku jiri doonaan meel mugdi ah, qaboojiye qabow ilaa lix ilaa sagaal bilood oo xiran ama laba ilaa saddex bilood marka la furo. Qaboojinta waxay kordhisaa cimrigeeda shelf, laakiin qabowgu xaqiiqdii wuxuu ka dhigayaa mid aan la faafin karin.
Subagga lawska ee dabiiciga ah xitaa wuu yar yahay faafinta marka uu qaboobo, maadaama uusan sifeynin oo uusan ku jirin wax aan ka ahayn lawska dhulka iyo mararka qaarkood milix aan lahayn wax-ilaaliye ama saliid hydrogenated ah si ay u noqoto mid siman. Noocyo badan ayaa ku taliya qaboojiyaha ka dib marka la furo, laakiin subagga lawska ee dabiiciga ah wuxuu ku sii jiri karaa ilaa hal bil oo qabow oo mugdi ah. (PS.: Ku kaydinta subagga lawska dabiiciga ah kor-hoos ee qolka cuntada waxay kaa caawin doontaa si siman u qaybinta saliidda halkii aad u oggolaan lahayd inay ku barkado xagga sare.)
Haddii ay u badan tahay in aad ku dhammayn karto weelka oo dhan bil gudaheed, xor u noqo inaad uga tagto heerkulka qolka. Haddii ay wakhti dheer ku qaadato inaad dhammayso, ku hayso qaboojiyaha ilaa lix bilood beddelkeeda si aanay saliiddu u xumaan. Kaliya iska hubi inaad saliiddii kala go'day ku soo celiso subagga lawska inta u dhaxaysa isticmaalka - way adagtahay in dib loo soo celiyo marka PB uu qaboobo oo adkaado.
