Txhua Yam Koj Xav Tau (thiab Xav Tau) Paub Txog Txiv Ntoo Butter

Zoo Siab

• Nut Butter Kev Noj Qab Haus Huv
• Yuav Ua Li Cas Noj Nut Butter
• Ntau Yam Txiv Ntoo Butter
• Txiv laum huab xeeb
• Almond Butter
• Cashew Butter
• Sunflower Noob Butter
• Tahini
• Lwm Cov Txiv Hmab Txiv Ntoo
• Ntsuam xyuas rau

Ah, txiv ntseej butter-li cas peb hlub koj. Tag nrho-Asmeskas txiv laum huab xeeb butter muaj ntau dua 4.6 lab cov duab hashtagged ntawm Instagram, tej zaum yog ib qho ntawm koj cov khoom noj su txij thaum koj laus txaus mus taug kev, thiab txawm tias muaj ib txhais tes ntawm cov nkauj rap sau txog nws. Hauv 2017, lub ntiaj teb cov txiv laum huab xeeb ua lag luam muaj nqis txog $ 3 nphom, thiab qhov nruab nrab, cov neeg Asmeskas siv ntau dua 6 phaus ntawm cov txiv laum huab xeeb hauv ib xyoos, nrog rau ib nrab ntawm cov txiv laum huab xeeb daim ntawv, raws li American Peanut Council.

Yuav muaj, koj yuav muaj tsawg kawg ob peb lub rhawv zeb ntawm nws tau khaws cia hauv koj lub pantry thiab tau dipped rau hauv lawv nrog tsuas yog rab diav rau qee lub sijhawm-ua tau zoo, lossis txhua lub sijhawm (tsis muaj kev txiav txim siab ntawm no!). (Koj tseem yuav LOL hla txhua yam no tsuas yog txiv ntseej butter quav yuav nkag siab.)

Tab sis yog txiv ntseej butter ua tau zoo rau koj? Thiab puas muaj vaj ntxwv txiv ntseej butter los kav lawv txhua tus? Ntawm no, koj daim ntawv qhia txhua yam suav nrog txiv ntseej butter hauv txhua daim ntawv.

Nut Butter Kev Noj Qab Haus Huv

Cov lus nug tsis yog vim li cas koj yuav tsum tau noj txiv ntseej butter, tab sis theej, vim li cas tsis? Ib yam li cov txiv ntoo uas lawv tau tsim los ntawm, "txiv ntseej butters yog cov khoom siv zoo ntawm fiber, micronutrients, tiv thaiv kab mob ua kom rog, omega-3 fatty acids, thiab protein ntau, thiab lawv zoo li tsis txaus ntseeg, qab, thiab ntau yam hauv kev npaj noj mov thiab khoom noj txom ncauj, "hais tias Monica Auslander Moreno, MS, RD, LDN, tus kws pab tswv yim khoom noj khoom haus rau RSP Nutrition.

2-tablespoon, cov khoom noj muaj txiaj ntsig ntawm cov txiv ntseej butter feem ntau muaj txog 190 calories, 6 grams ntawm cov protein, thiab 14 txog 16 grams roj, nrog cov carbohydrates suav txij li 0 txog 8 grams, nyob ntawm seb muaj piam thaj ntxiv li cas, hais tias Kerry Clifford, MS, RDN, LDN Thaum cov roj cov ntsiab lus yuav zoo li siab, "cov xov xwm zoo yog cov rog feem ntau yog poly- thiab monounsaturated fats, uas yuav pab tau rau absorbing as-ham, ua kom koj tag nrho, tswj ntshav qab zib, thiab boost satiety los ntawm noj mov," hais Clifford, leej twg. muab cov txiv ntseej butters "tus qhab nia zoo tshaj" thaum nws los txog rau cov zaub mov noj qab haus huv.

Qhov teeb meem loj tshaj plaws uas koj tuaj yeem nkag mus rau hauv cov txiv ntoo butter yog overeating lawv. Nws yog qhov yooj yim kom haus ntau tshaj li ob-diav ua haujlwm yam tsis tau paub nws tshwj tsis yog koj ua tib zoo ntsuas txhua qhov ua haujlwm (thiab leej twg muaj sijhawm rau qhov ntawd?). Ib qho kev pabcuam ib leeg ua rau nws yooj yim los ua raws li cov lus pom zoo, tab sis qhov kev pom zoo kom nco ntsoov rau ib qho kev pabcuam loj yog lub pob ping-pong, hais tias Kristen Gradney, RD, tus cev lus rau Academy of Nutrition thiab Dietetics. (Noj ntau cov txiv ntseej butter, thiab koj yuav muaj peev xwm hla cov roj pom zoo hauv ib hnub.)

Yuav Ua Li Cas Noj Nut Butter

Txiv roj roj tuaj yeem siv tau txhua txoj hauv kev koj xav siv nws. Tab sis dhau ntawm qhov qub PB & J, kev sib kis ua rau muaj kev txaus siab ntxiv rau oatmeal (suav nrog oats hmo ntuj), smoothies, pancakes, Fabkis ci, ci khoom noj txom ncauj, khoom qab zib ... daim ntawv teev npe mus ntxiv thiab. Thiab, ntawm chav kawm, nws zoo nkauj npaum li qhov zoo tshaj plaws tsw khub rau cov khoom noj xws li txiv tsawb, txiv apples, thiab chocolate. (Puas tau sim dipping ib rab diav ntawm PB rau hauv lub hnab chocolate chips? Ua-tam sim no.)

Kev nthuav tawm ntau yam tuaj yeem ua rau sau ntawv qab zib: Sim marinating nqaij qaib hauv kev sib xyaw ntawm cov txiv ntseej butter, txiv maj phaub mis, thiab Greek yogurt. Muab nws nrog mov vinegar thiab sriracha rau kev hnav khaub ncaws ceev. Los yog sib tov nws nrog soy thiab hoisin sauce thiab kov cov suab thaj xim av kom pov nrog cov pasta kub.

Txawm muaj tswv yim ntau tswv yim rau kev siv txiv ntseej butter? Lub Tebchaws Peanut Board pom zoo kom muab me ntsis rau hauv qab ntawm lub khob noom cookie (nws yog ib txoj hauv kev zoo los tiv thaiv drips!), kis nws ntawm lub burger (tsis txhob khob nws kom txog thaum koj sim nws), lossis siv nws li butter. hloov hauv cov zaub mov txawv. Lawv hais tias koj tuaj yeem siv nws ua ib txoj hauv kev tshem cov pos hniav uas daig hauv koj cov ntaub pua plag, khaub ncaws, lossis rooj tog. Cia li kis nws hla cov pos hniav, cia nws zaum rau ib feeb, thiab tom qab ntawd so nws. (PS Txheeb xyuas qhov tsis txawv txav siv rau txiv laum huab xeeb.)

Ntau Yam Txiv Ntoo Butter

Cia peb pib nrog cov hauv paus. Txawm tias tej yam yooj yim li txiv laum huab xeeb los ntawm ntau hom.

Txiv laum huab xeeb

Coob leej neeg loj hlob tuaj noj mov ua lag luam ntau yam ntawm txiv laum huab xeeb butter, nrog tsev neeg qhia kev ncaj ncees rau cov khoom lag luam zoo li Jif, Skippy, lossis Peter Pan. (Nco ntsoov qhov kev lag luam raug ntaus, "Cov niam txiv tsis xaiv Jif"?) Raws li txoj cai, kom txiav txim siab "txiv laum huab xeeb," cov khoom lag luam yuav tsum yog 90 feem pua ​​txiv laum huab xeeb, raws li FDA. Cov txheej txheem ntau yam-paub txog lawv cov kev ntxhib los mos zoo nkauj, zoo tshaj qhov ua tau zoo, thiab qhov zoo rau ci-feem ntau kuj muaj qab zib (kwv yees li 4 grams rau ib qho), nrog rau tsawg dua 2 feem pua ​​cov suab thaj, ua kom muaj cov kua dej ntau thiab cov roj rapeseed, mono thiab diglycerides , thiab ntsev. Txawm hais tias qhov ntawd tuaj yeem ua suab nrov kom nyeem tau nrov, muaj qhov phem dua. "[Ua cov txiv laum huab xeeb] tsis tas yuav phem; nws tsuas yog nyob ntawm qhov chaw koj nyob hauv koj cov lus noj mov. Lawv yuav muaj sodium thiab qab zib ntau dua li cov khoom ntuj tsim, tab sis tsuav koj ua kom haum, qhov ntawd zoo," Gradney. "Yog tias koj noj Jif hnub no, tej zaum koj tuaj yeem sim ib qho ntawm cov tsis qab ntsev, tsis muaj qab zib rau lwm hnub." Thiab cov kab lus ntawd tau muaj lub ntsiab lus: Ntau yam zoo li Jif tuaj yeem yog cov khoom noj muaj txiaj ntsig zoo rau cov menyuam yaus uas lawv yuav nyiam noj, hais tias Gradney.

Lwm hom txiv laum huab xeeb uas tau loj hlob sai heev nyob rau xyoo tas los no yog ntuj los yog tshiab-hauv av txiv laum huab xeeb. Pib xyoo 1919, Adams hom yog thawj tus tsim cov txiv laum huab xeeb ua los ntawm cov txiv laum huab xeeb thiab ntsev. Tab sis ntau lwm hom lag luam txij li koom nrog kev ua lag luam, xws li Smucker thiab Justin's. Ntuj txiv laum huab xeeb muaj qhov nyiam sib cais, yog li koj feem ntau yuav tsum do lawv. Thaum koj tsis ua muaj khaws lawv hauv lub tub yees, nws tuaj yeem pab qeeb cov txheej txheem sib cais-txawm hais tias nws yog tiag tiag ntawm koj tus kheej nyiam. Ntau lub khw muag khoom noj khoom haus, xws li Cov Khoom Noj Tag Nrho, muab lub chaw nres tsheb uas koj tuaj yeem zom koj tus kheej cov txiv laum huab xeeb tshiab rau hauv lub khob.

Txo roj rog txiv laum huab xeeb tau qhia los ntawm Jif hauv 1990s ntawm lub sijhawm uas cov khoom noj muaj roj tsawg hauv kev zam. Thaum cov roj cov ntsiab lus hauv cov kis no tau qis los ntawm 16 grams mus rau 12 grams rau ib qho, nws tsuas yog 60 feem pua ​​txiv laum huab xeeb, ua rau nws "txiv laum huab xeeb kis" ntau dua li cov txiv laum huab xeeb, los ntawm FDA cov qauv. Txhawm rau kom them tus saj- thiab kev ntxhib los mos-ntse rau cov rog uas ploj lawm, cov khoom lag luam ntxiv lwm cov khoom xyaw, xws li qab zib thiab tshuaj, uas ua tau ob npaug ntawm cov carbohydrate suav ib zaug. Niaj hnub no, cov kws qhia noj zaub mov feem ntau tsis pom zoo. "Vim li cas thiaj tsis quav ntsej tej yam zoo nkauj no?" nug Moreno. "Tam sim no peb paub tias kev txo cov rog hauv cov zaub mov tsis yog lub tswv yim ntse rau kev noj qab haus huv (tshwj tsis yog koj nyuam qhuav tau phais phais lub zais zis lossis mob plab)-tshwj xeeb yog noj qab haus huv, muaj roj txiv ntseej."

Ob peb xyoos dhau los tau pom qhov nce ntawm lwm hom txiv laum huab xeeb: hmoov peanut butter. Nws tau tsim los ntawm cov txiv laum huab xeeb uas tau nias kom tshem tawm cov roj feem ntau, tom qab ntawd hauv av ua hmoov zoo.Hom xws li PB2 lossis PBfit tsuas muaj kwv yees li 2 grams roj, 6 txog 8 grams ntawm cov protein, thiab 2 grams fiber ntau rau 2-tablespoon ua haujlwm, ua rau nws zoo ntxiv rau yam xws li smoothies thiab oatmeal thaum koj xav tau qhov tsw ntawm txiv laum huab xeeb. tsis muaj tag nrho cov rog thiab calories. Koj tuaj yeem siv nws ntawm nws tus kheej, ib yam, sib xyaw nrog dej me me lossis mis, txawm tias nws yuav tsis tsom iav qhov ntxhib los mos ntawm cov txiv laum huab xeeb tiag tiag-thiab nws tuaj yeem tig sai sai yog tias koj ntxiv kua ntau dhau. (Saib: Vim Li Cas Koj Thiaj Li Yuav Tsum Tau Muas Cov Peanut Butter)

Kev lag luam thoob ntiaj teb cov txiv laum huab xeeb yuav tsum loj hlob ntawm qhov kev loj hlob txhua xyoo ntawm 13 feem pua ​​​​txog xyoo 2021, raws li kev tshawb fawb tuam txhab Technavio. Yog li ntawd, cov khoom lag luam txuas ntxiv tsim kho tshiab nrog cov khoom tshiab kom tau raws li qhov xav tau. Piv txwv li, Cov Phooj Ywg Qub Qub tau nthuav tawm cov txiv laum huab xeeb thiab txiv laum huab xeeb nrog ntxiv cov collagen, thiab RXBAR ua cov txiv ntseej ib leeg nrog 9 grams ntawm cov protein ib pob, ua tsaug rau ntxiv qe dawb. (Saib: Protein Spreads Yog Cov Khoom Noj Zoo Tshaj Plaws)

Almond Butter

Ua los ntawm av almonds, almond butter muaj cov roj cov ntsiab lus me ntsis ntau dua li txiv laum huab xeeb, nrog txog 18 grams roj rau 2-tablespoon noj. Txawm li cas los xij, nws kuj tseem muaj txiaj ntsig zoo ntxiv thiab muaj lub zog noj qab haus huv ntawm vitamin E. "Txiv ntoo rau txiv ntoo, almonds muaj cov ntsiab lus tiv thaiv kab mob ntau dua [dua li txiv laum huab xeeb], yog li lawv yuav muaj ntau cov khoom noj muaj txiaj ntsig," hais tias Gradney. "Nws yuav rhaub mus rau qhov nyiam. Kuv tus kheej ntseeg hauv cov zaub mov muaj txiaj ntsig, yog li kuv ntseeg yog tias koj yuav noj, xaiv cov zaub mov uas yuav muab rau koj tau txais txiaj ntsig zoo tshaj plaws." Yog tias koj ua raws li kev noj zaub mov keto, almond butter cov ntsiab lus muaj roj ntau ua rau nws xaiv zoo-thiab nws tseem tsis muaj gluten dawb.

Cashew Butter

Nrog rau qhov ua kom zoo tshaj plaws, cov nplaum zoo nkauj, cov txiv maj phaub roj muaj tooj liab, magnesium, thiab phosphorus, thiab cov txiv ntoo zoo tshaj plaws kom muaj ntawm keto noj, raws li cov kws noj zaub mov noj. Justin ua cov txiv ntseej roj, tab sis nws tuaj yeem nyuaj me ntsis kom pom piv rau txiv laum huab xeeb thiab txiv ntseej. Nws yog ib qho yooj yim los ua koj tus kheej, tab sis-tsuas yog cov txiv maj phaub ci ci rau li 10 feeb hauv qhov cub, ntxiv rau cov khoom noj processor, thiab ua haujlwm li 10 feeb (ntxiv ib teaspoon los yog ob lub txiv maj phaub roj yog xav tau kom sib xws).

Sunflower Noob Butter

Cov noob paj noob hlis yog ib qho kev xaiv zoo tshaj rau txiv ntseej butter, vim nws muaj kev nyab xeeb rau cov tib neeg ua xua rau txiv laum huab xeeb thiab txiv ntoo (ob ntawm kaum yim yam ua xua), Clifford hais. Nws muaj kev ntxhib los mos zoo sib xws thiab muaj txiaj ntsig zoo rau txiv laum huab xeeb. SunButter yog hom hom, tab sis koj tuaj yeem yuav cov noob paj noob hlis ntawm Trader Joe's.

Tahini

Ua los ntawm cov noob qoob loo hauv av, tahini yog ib qho muab tshuaj txhuam uas muaj kev ntxhib los mos zoo ib yam li txiv laum huab xeeb, nrog lub ntsej muag muag, roasted sesame tsw. Feem ntau siv hauv cov tais diav xws li hummus thiab baba ghanoush, nws kuj yog ib qho zoo rau cov txiv laum huab xeeb lossis almond butter hauv cov khoom qab zib xws li brownies. Ua tsaug rau qhov muaj koob meej ntawm kev noj zaub mov Mediterranean, nws tau dhau los ua ntau dua nyob rau ob peb xyoos dhau los, nrog cov npe zoo li Soom popping ntawm cov khoom noj khoom haus tsis tu ncua. Nws yuav tsum tau muab khaws cia ntawm chav sov thiab yuav xav tau nplawm, vim tias cov roj tuaj yeem sib cais los ntawm qhov muab tshuaj txhuam ntxiv.

Lwm Cov Txiv Hmab Txiv Ntoo

Vim tias lawv cov ntsiab lus muaj roj ntau, yuav luag txhua lub txiv ntoo yuav tawg mus rau hauv butter yog tias koj ua nws ntev txaus. Cov txiv ntseej hauv tsev koj tuaj yeem pom popping hauv cafés thiab khw noj mov thoob plaws lub tebchaws suav nrog macadamia txiv ntoo butter (txog li 20 grams roj rau ib qho), pecan butter (nplua nuj, grittier kev ntxhib los mos), pistachio butter (yuav luag zoo li pesto), thiab walnut. butter (qhov zoo ntawm omega-3s).

Ntsuam xyuas rau