Txawm hais tias koj nyob nraum indulging nyob rau hauv ib hmo tsaus ntuj PB&J los yog noj su tav su ntawm lub cav, txiv laum huab xeeb yog ib txoj hauv kev txhim khu kev qha los sau rau koj-thaum, twv peb hais, ua ntau qhov xav tau-tsim nyog tshaj li ib pawg ntawm cov me nyuam carrots. Luckily, cov khoom qab zib no zoo nkauj darn zoo rau koj thiab. Txiv ntseej butters yog ib qhov zoo ntawm cov nroj tsuag-raws li protein, hais tias Dr. Felicia Stoler , DCN, tus kws kho mob sau npe, tus kws qhia noj zaub mov thiab kws kho mob lub cev. Cov rog thiab fiber ntau hauv txiv laum huab xeeb pab muab satiety, lossis kev xav ntawm kev puv. Tsuav yog daim ntawv teev cov khoom xyaw huv si (txiv laum huab xeeb yuav tsum yog thawj cov khoom xyaw!), PB tuaj yeem yooj yim yog ib feem ntawm kev noj qab haus huv. Nyeem rau kom paub nws cov txiaj ntsig, ntxiv rau kaum lub npe khoom noj khoom haus pom zoo ntawm cov txiv laum huab xeeb noj qab haus huv thiab cov lus qhia khaws cia cov txiv laum huab xeeb ntuj.
CEEB TOOM: 15 Qhov Zoo Tshaj Plaws Peanut Butter Recipes Ever
Cov txiaj ntsig kev noj qab haus huv ntawm Peanut Butter yog dab tsi?
Peb nyiam tshaj plaws txog txiv laum huab xeeb yog qhov ua kom puv (thiab pheej yig) nws yog li cas. Ntxiv nws rau smoothies, oatmeal, noodle thiab qhaub cij zaub mov txawv, los yog ua ke nrog txiv apples thiab celery rau kev txhawb nqa ntxiv ntawm cov protein uas paub tseeb tias yuav tuav koj thaum noj mov. Ntxiv nrog rau cov protein-packed, txiv laum huab xeeb thiab txiv ntseej feem ntau muaj ib tuj ntawm kev noj qab haus huv perks. [Cov txiv ntseej] yog cov tseem ceeb hauv cov rog monounsaturated thiab polyunsaturated fatty acids, uas suav hais tias yog lub plawv zoo vim tias lawv pab txo qis LDL (aka 'phem') cholesterol, hais tias Stoler. Lawv kuj muaj omega-6 fatty acids, nrog rau biotin, tooj liab, niacin, folate, manganese, vitamin E, thiamin, magnesium thiab phosphorus. Txawm zoo dua, txiv laum huab xeeb tshwj xeeb kuj muaj fiber ntau, vim lawv yog legumes thiab loj hlob hauv av.
Cov khoom xyaw dab tsi hauv Healthy Peanut Butter?
Tsis muaj leej twg xav tsis thoob, thawj cov khoom xyaw ntawm daim ntawv lo yuav tsum yog txiv laum huab xeeb. Qee lub khw muag cov txiv laum huab xeeb tshiab ntawm qhov chaw [los ntawm kev sib tsoo] txiv laum huab xeeb rau hauv cov txiv ntseej butter lossis muab tshuaj txhuam, hais tias Stoler. Qee zaum ntsev los yog lwm yam txuj lom ntxiv. Qee qhov xwm txheej, cov roj ntxiv kuj tseem ntxiv los tsim kom muaj kev ntxhib los mos.
Qee cov txiv laum huab xeeb kuj tseem qab qab zib nrog cov suab thaj, molasses lossis zib ntab, uas yuav ua rau lawv cov suab thaj ntau ntxiv. Yog tias qhov ntawd tsis yog qhov teeb meem rau koj, Stoler tseem yuav tsis xav txog cov txiv laum huab xeeb qab zib uas tsis zoo. Txawm li cas los xij, nws ua hais kom nyob deb ntawm cov txiv laum huab xeeb uas muaj qab zib nrog cov khoom qab zib uas tsis yog khoom noj khoom haus, yog tias koj tuaj hla ib qho ntawm lub tsev muag khoom.
Amazon10 Qhov Zoo Tshaj Plaws Noj Qab Haus Huv Peanut Butter Brands
1. Jif Ntuj Crunchy Peanut Butter
Ib ob tablespoons noj: 190 calories, 16g rog, 8g carbs, 7g protein, 3g qab zib, 3g fiber, 65mg sodiumCov khoom xyaw: txiv laum huab xeeb, qab zib, xibtes roj, 2 feem pua lossis tsawg dua ntsev thiab molasses
Nov yog ib qho ntawm Stoler's mus-rau hom. Xav txog nws raws li ib tug natural noj rau loj-hom txiv laum huab xeeb butter uas qab zib, ntsev thiab muaj roj. Kuv nyiam cov qhaub cij-uas kuv tau tig ntau tus neeg mus rau-yog Jif lossis Skippy Natural PB nrog jelly, jam lossis txiv hmab txiv ntoo kis tau rau Martins Whole Wheat Potato Bread , nws hais tias. Nws yog tuab, fluffy, mos thiab muaj 2 grams fiber ntau ib daim.
Sim nws: Grilled Peanut Butter thiab Jelly Sandwich
Amazon2. Skippy Natural Creamy Peanut Butter Spread
Ib ob tablespoons noj: 190 calories, 16g rog, 6g carbs, 7g protein, 3g qab zib, 2g fiber, 150mg sodium
Cov khoom xyaw: roasted peanuts, qab zib, xibtes roj, ntsev
Lwm hom classic no zoo nkauj ntawm par nrog Jif, tshwj tsis yog nws muaj 1 gram tsawg fiber ntau, ntau dua sodium thiab tsis muaj molasses. Skippy's tag nrho cov kab ntawm kev sib kis ntawm ntuj yog dawb ntawm cov tshuaj tua kab mob, cov khoom tsw qab thiab xim. Zoo li feem ntau cov txiv laum huab xeeb, qhov no kuj tsis muaj cov roj cholesterol thiab cov rog rog.
Sim nws: Zaj sawv Collard Wraps nrog Peanut Butter Dipping Sauce
Amazon3. Justin's Classic Peanut Butter Squeeze Packs
Rau ib pob khoom noj: 210 calories, 18g rog, 6g carbs, 7g protein, 2g qab zib, 1g fiber, 25mg sodium
Cov khoom xyaw: qhuav roasted peanuts, xibtes roj
Kuv nyiam tias cov tuam txhab tau pib ua cov txiv laum huab xeeb thiab lwm cov txiv ntoo hauv cov pob khoom noj ib zaug, hais tias Stoler, vim tias lawv yooj yim npaum li cas los tswj cov khoom noj thiab khoom noj txom ncauj thaum mus. Qhov no nrov tsis-GMO, gluten-dawb hom boasts tsis ntxiv qab zib los yog ntsev, uas piav qhia nws cov qab zib thiab sodium suav nyob rau hauv kev sib piv rau cov hom loj. Justin's kuj tseem siv cov roj txiv ntoo uas muaj txiaj ntsig zoo uas tsis hloov pauv lossis ua mob rau orangutans hauv thaj chaw uas nws tau sau.
Sim nws: Thaum tsaus ntuj Oats nrog Peanut Butter thiab Txiv tsawb
Crazy Richard's4. Crazy Richard's All-Natural Crunchy Peanut Butter
Ib ob tablespoons noj: 180 calories, 16g rog, 5g carbs, 8g protein, 2g qab zib, 3g fiber, 0mg sodium
Cov khoom xyaw: qhuav roasted peanuts
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Phew, peb pib qhov twg? Ua ntej tshaj plaws, nws tsis tau huv dua li ib daim ntawv lo. Qhov thib ob, qhov kev xaiv no yog qab zib-, roj- thiab ntsev-dawb, vegan, tsis-GMO thiab tsis muaj BPA thiab roj cholesterol. Txhua lub thawv ntawm cov txiv ntoo ntuj yog ntim nrog 540 hom txiv laum huab xeeb, txhua yam ua tiav thiab loj hlob hauv Tebchaws Meskas. Tsuas yog siv lub stirrer los muab cov roj thiab txiv laum huab xeeb ua ke kom nws yooj yim rau kis.
Sim nws: Spiced Apple Chips thiab Peanut Butter Toast
Amazon5. 365 los ntawm Whole Foods Market Organic Creamy Peanut Butter
Ib ob tablespoons noj: 190 calories, 16g rog, 7g carbs, 8g protein, 2g qab zib, 3g fiber, 0mg sodium
Cov khoom xyaw: organic qhuav roasted peanuts
Nws yuav luag zoo ib yam rau Crazy Richard cov khoom noj muaj txiaj ntsig, tab sis pheej yig dua (thiab tej zaum siv tau ntau dua, yog tias koj nyob ze ntawm Qhov Chaw Ua Lag Luam Tag Nrho). Cov organic, uas tsis yog-GMO PB no tsis muaj qab zib ntxiv thiab ntsev, vegan thiab ua nrog US-loj txiv laum huab xeeb. (BTW, tej zaum koj yuav xav tias tag nrho cov txiv laum huab xeeb yog vegan, tab sis cov uas tsis muaj cov piam thaj dawb dawb * thev naus laus zis * tsis yog ... tsuas yog nug ketchup .) Zoo ib yam li cov txiv laum huab xeeb feem ntau - tshwj xeeb tshaj yog cov uas tsis muaj roj lossis emulsifiers - cov txiv laum huab xeeb roj yuav cais tawm ntawm cov khib nyiab. Tab sis qee tus neeg tshuaj xyuas Amazon tau thov tias qhov tshwj xeeb no tsis nyuaj rau do li lwm hom.
Sim nws: Soba Noodles nrog Peanut Sauce
RXBAR6. RX Txiv laum huab xeeb txiv laum huab xeeb
Ib ob tablespoons noj: 180 calories, 14g rog, 8g carbs, 9g protein, 3g qab zib, 2g fiber, 110mg sodium
Cov khoom xyaw: qe dawb, hnub, txiv maj phaub roj, hiav txwv ntsev
Muaj ib tug puv tes ntawm txiv laum huab xeeb nyob rau hauv kev ua lag luam uas ib txwm sweetened nrog cov hnub, tab sis qhov no kuj muaj lub brag-tsim nyog ntxiv ntawm qe dawb rau ntxiv protein. Nws tsis yog-GMO, keto-phooj ywg (xws li cov txiv laum huab xeeb feem ntau), gluten-dawb thiab tsis muaj qab zib ntxiv. Siv nws los ua cov txiv laum huab xeeb rau cov noodles soba lossis drizzle nws tshaj oatmeal kom nws muaj protein ntau- thiab fiber ntau.
Sim nws: Sov Sesame Noodle Salad
Kev Ua Lag Luam7. Ua Lag Luam Ua Lag Luam Organic Creamy Peanut Butter
Ib ob tablespoons noj: 180 calories, 16g rog, 5g carbs, 8g protein, 2g qab zib, 3g fiber, 5mg sodium
Cov khoom xyaw: organic txiv laum huab xeeb
Peb nyiam lub tswv yim ntawm lub hnab squeezable no. Koj tuaj yeem ua kom nws hlais, do rau hauv lub tais smoothie lossis nyem rau ntawm cov kua txiv hmab txiv ntoo kom yooj yim li koj tuaj yeem slurp nws ncaj nraim ntawm lub hnab (c'mon, nws zoo ib yam li noj nws los ntawm lub thawv, rho tawm diav) . Tsuas yog nco ntsoov knead lub hnab kom muab cov roj thiab cov khib nyiab ua ntej indulging. Thrive Market's PB yog cov organic, tsis yog-GMO, vegan thiab tsis muaj tshuaj tua kab mob, gluten thiab ntxiv qab zib thiab qab zib.
Sim nws: Cocoa Peanut Butter Granola
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Amazon8. Tshaj Txoj Kev Hlub Liab Qab Organic Peanut Butter
Ib ob tablespoons noj: 180 calories, 15g rog, 6g carbs, 7g protein, 1g qab zib, 2g fiber, 0mg sodium
Cov khoom xyaw: organic txiv laum huab xeeb
Lub npe California no txaus siab rau nws tus kheej hauv nws txhua yam-natural, me me-batch txiv laum huab xeeb, uas yog vegan, gluten-dawb, tsis-GMO thiab tsis muaj ntsev, qab zib, xibtes roj thiab cov khoom khaws cia. Kev tsim cov PB hauv cov khoom me me txhais tau hais tias lub hom lag luam tseem tuaj yeem tswj xyuas cov khoom noj tsis tsim nyog thiab cov khoom ruaj khov. Tshaj Tawm Txoj Kev Hlub yog tsev neeg muaj thiab nquag ua haujlwm nrog cov tsis muaj txiaj ntsig, yog li txawm hais tias cov txiv laum huab xeeb no yog me ntsis ntawm splurge, nws tsim nyog nws.
Sim nws: 3-Cov khoom xyaw Peanut Butter Cookies
Walmart9. Smucker's Natural Creamy Peanut Butter
Ib ob tablespoons noj: 190 calories, 16g rog, 7g carbs, 8g protein, 2g qab zib, 3g fiber, 110mg sodium
Cov khoom xyaw: txiv laum huab xeeb, ib feem pua lossis tsawg dua ntsev
Koj paub thiab hlub lub npe no rau nws lub npe nrov Concord txiv hmab txiv ntoo jelly. Dab tsi zoo dua ua khub rau nws dua li cov txiv laum huab xeeb ntuj no uas muaj cov khoom xyaw huv si thiab cov khoom noj khoom haus stats? Nws tsis muaj roj hydrogenated, tsis-GMO, vegan thiab gluten-dawb rau khau raj. Pab nws nrog txiv hmab txiv ntoo, kis rau ntawm lub qhaub cij los yog khawb rau hauv lub thawv rau koj lub siab lub ntsiab lus - peb yuav tsis qhia.
Sim nws: Peanut Butter Dip
Amazon10. PB2 Original Powdered Peanut Butter
Ib ob tablespoons noj: 60 calories, 1.5g rog, 5g carbs, 6g protein, 2g qab zib, 1g fiber, 90mg sodium
Cov khoom xyaw: roasted peanuts, qab zib, ntsev
Es tsis txhob siv cov khoom sib kis, Stoler leans ntawm cov txiv laum huab xeeb butter rau smoothies, yogurt, kua zaub thiab kua ntses. Nws yog qhov zoo rau kev sib xyaw lossis co, vim nws tsis tuab thiab nplaum li txiv laum huab xeeb (txhais tau tias koj yuav tsis tas yuav txhuam cov hniav thiab rab diav huv txhua ob peb feeb kom koj cov smoothie lossis protein co). Tsis yog tsuas yog PB2 cov hmoov tsis-GMO thiab gluten-dawb, tab sis nws muaj 90 feem pua tsawg rog thiab tsawg calories ib ob tablespoons ntau dua li lwm hom txiv laum huab xeeb.
Sim nws: Salted Peanut Butter Cup Smoothie
Yuav khaws Ntuj Peanut Butter li cas
Tus qauv loj-hom txiv laum huab xeeb yuav nyob hauv qhov tsaus ntuj, txias pantry rau li rau rau cuaj lub hlis kaw lossis ob mus rau peb lub hlis ib zaug qhib. Lub tub yees nws txuas nws lub txee lub neej, tab sis qhov txias txias ua rau nws tsis tshua kis tau.
Ntuj txiv laum huab xeeb butter tseem tsis tshua kis tau thaum txias, vim nws tsis tau ua kom zoo thiab tsis muaj dab tsi tab sis cov txiv laum huab xeeb hauv av thiab qee zaum ntsev tsis muaj cov tshuaj tua kab lossis cov roj hydrogenated kom nws du ntxiv. Ntau lub npe qhia tub yees nws tom qab qhib, tab sis ntuj txiv laum huab xeeb butter tuaj yeem kav ntev txog ib hlis ntawm lub txee txias, tsaus nti. (P.S.: Khaws koj cov txiv laum huab xeeb saum toj kawg nkaus hauv lub pantry yuav pab faib cov roj sib npaug es tsis txhob cia nws pas dej rau saum.)
Yog tias koj tuaj yeem noj tag nrho lub hub hauv ib hlis, cia li tso nws ntawm chav tsev kub. Yog tias koj siv sijhawm ntev dua kom tiav, khaws cia rau hauv lub tub yees ntev txog rau lub hlis xwb kom cov roj tsis lwj. Tsuas yog nco ntsoov muab cov roj sib cais rov qab rau hauv cov txiv laum huab xeeb ntawm kev siv - nws nyuaj dua rau rov ua dua thaum PB txias thiab tawv.
