Inā ʻoe e ʻoluʻolu ana i ka pō PB&J a i ʻole nā ʻeke awakea ma kahi lāʻau, pīkī pīkī He ala hilinaʻi ia e hoʻopiha ai iā ʻoe - ʻoiai, ʻaʻa mākou e ʻōlelo aku, ʻoi aku ka makemake-pono ma mua o kahi hui o nā kāloti pēpē. ʻO ka mea pōmaikaʻi, maikaʻi loa kēia condiment iā ʻoe. ʻAiʻa hua he kumu maikaʻi loa ia o ka protein i hoʻokumu ʻia i nā mea kanu, wahi a Kauka Felicia Stoler , DCN, he meaʻai meaʻai, meaʻai meaʻai a me ka physiologist hoʻoikaika kino. ʻO ka momona a me ka fiber i loko o nā pīkī e kōkua i ka hoʻomāʻona, a i ʻole ka manaʻo o ka piha. ʻOiai ka maʻemaʻe o ka papa inoa meaʻai (ʻo ka pīni ka mea mua loa!), Hiki ke maʻalahi ka PB i kahi meaʻai olakino. E heluhelu e aʻo i kāna mau pōmaikaʻi, a me ʻumi mau meaʻai meaʻai-apono ʻia o ka pīni pīkī olakino a me kahi alakaʻi no ka mālama ʻana i ka pata pīkī maoli.
RELATED: 15 o nā mea ʻai ʻai pīkī nui loa
He aha nā pono olakino o ka pīkī pī?
ʻO kā mākou mea punahele e pili ana i ka pata pīnī ʻo ke ʻano o ka hoʻopiha (a me ke kumukūʻai). E hoʻohui i ka smoothies, oatmeal, noodle a me nā mea ʻai ʻai sanwiti, a i ʻole e hui pū me ia nā ʻāpala a me ka celery no ka hoʻonui ʻana i ka protein e paʻa iā ʻoe ma waena o ka ʻai. Ma waho aʻe o ka hoʻopiha ʻia ʻana o ka protein, ʻoi aku ka nui o nā pono olakino. Nui ka [Nuts] i nā momona monounsaturated a me nā momona polyunsaturated, i manaʻo ʻia he puʻuwai olakino no ka mea kōkua lākou e hoʻohaʻahaʻa i ka cholesterol LDL (aka 'ino'), wahi a Stoler. Loaʻa iā lākou nā momona momona omega-6, a me biotin, copper, niacin, folate, manganese, vitamin E, thiamin, magnesium a me phosphorus. ʻOi aku ka maikaʻi, loaʻa pū kekahi i ka fiber, no ka mea he legumes lākou a ulu i lalo o ka lepo.
He aha nā mea hoʻohui i loko o ka pīkī pīkī olakino?
ʻAʻohe mea e kahaha ai, ʻo ka mea mua ma ka lepili he pīni. Hana hou kekahi mau hale kūʻai i ka pīkī pīkī ma ka wahi [ma ka wili ʻana] i nā pīni i loko o ka pata nati a paʻi paha, wahi a Stoler. I kekahi manawa hoʻohui ʻia ka paʻakai a i ʻole nā mea ʻala ʻē aʻe. I kekahi mau manawa, hoʻohui ʻia ka ʻaila hou e hana i kahi ʻano maʻalahi.
Ua ʻono maoli ʻia kekahi mau pīkī pīkī me ke kō, ka molasses a i ʻole ka meli, kahi e hoʻonui ai i ko lākou kō. Inā ʻaʻole ia he pilikia iā ʻoe, ʻaʻole naʻe e noʻonoʻo ʻo Stoler i kēlā mau pata pīni ʻono maoli ʻaʻole maikaʻi. Eia naʻe, ʻo ia hana Manaʻo ʻoe e haʻalele i nā ʻōpala pīkī i ʻono ʻia me nā mea momona ʻole, inā ʻike ʻoe i kekahi ma ka supermarket.
AmazonʻO ka 10 ʻOi aku ka maikaʻi o ke ola ʻana o ka pīkī pīkī
1. ʻO Jif Natural Crunchy Peanut Butter
No ʻelua punetēpē ʻai: 190 calories, 16g momona, 8g carbs, 7g protein, 3g sugar, 3g fiber, 65mg sodiumNā mea komo: nā pīkini, ke kō, ka ʻaila pāma, 2 pākēneka a emi ʻole ka paʻakai a me ka molasses
ʻO kēia kekahi o nā hōʻailona hele a Stoler. E noʻonoʻo e like me ka lawe maoli ʻana i ka pata pīnaʻi inoa nui i ʻono, paʻakai a loaʻa ka aila. ʻO kaʻu sandwich punahele—ʻo ia kaʻu i hoʻohuli ai i nā poʻe he nui—ʻo ia ʻo Jif a i ʻole Skippy Natural PB me ka jelly, jam a i ʻole nā hua hoʻolaha ma luna. ʻO ka Berena ʻuala ʻo Martins , ia nei. He mānoanoa, ʻulaʻula, palupalu a loaʻa iā 2 grams o ka fiber i kēlā me kēia ʻāpana.
E ho'āʻo: ʻO ka pīni ʻuala a me ka Sandwich Jelly
Amazon2. Skippy Natural Creamy Peanut Butter Spread
No ʻelua punetēpē ʻai: 190 calories, 16g momona, 6g carbs, 7g protein, 3g sugar, 2g fiber, 150mg sodium
Nā mea komo: pīni kālua, kō, ʻaila pāma, paʻakai
He nani kēia brand maʻamau e like me Jif, koe wale nō he 1 gram ka liʻiliʻi o ka fiber, ka sodium kiʻekiʻe a ʻaʻohe molasses. ʻAʻohe mea mālama, mea ʻono a me nā waihoʻoluʻu o ka laina holoʻokoʻa o Skippy. E like me ka hapa nui o nā pīkī pīkī, ʻaʻohe cholesterol a me ka momona trans.
E ho'āʻo: ʻOpiʻi ʻia ʻo Rainbow Collard me ka wai pīkī pīkī
Amazon3. ʻO Justin's Classic Peanut Butter Squeeze Packs
No ka lawelawe ʻana i hoʻokahi ʻeke: 210 kaloli, 18g momona, 6g kaʻa, 7g protein, 2g kō, 1g fiber, 25mg sodium
Nā mea komo: pīkī maloʻo maloʻo, ʻaila pāma
Makemake au i ka hoʻomaka ʻana o nā hui e hana i ka pata pīnī a me nā pata hua ʻē aʻe i loko o nā ʻeke lawelawe hoʻokahi, wahi a Stoler, no ka maʻalahi o ka mālama ʻana i ka ʻāpana a me ka ʻai ʻana i ka wā hele. ʻAʻole kaena kēia brand non-GMO, gluten-free brand, ʻaʻole ia i hoʻohui ʻia i ke kō a i ʻole ka paʻakai, e wehewehe ana i kāna helu haʻahaʻa o ke kō a me ka sodium i ka hoʻohālikelike ʻana i nā brand nui. Hoʻohana pū ʻo Justin i ka ʻaila pāma hoʻomau ʻaʻole e hoʻoneʻe a hoʻopōʻino i nā orangutans ma nā wahi i ʻohi ʻia ai.
E ho'āʻo: ʻO nā Oats i ka pō me ka pīkī a me ka maiʻa
ʻO Richard pupule's4. ʻO Crazy Richard's All-Natural Crunchy Peanut Butter
No ʻelua punetēpē ʻai: 180 calories, 16g momona, 5g mau kalapona, 8g protein, 2g sugar, 3g fiber, 0mg sodium
Nā mea komo: pīkī maloʻo maloʻo
pono o ka meli no ka maka
Phew, ma hea mākou e hoʻomaka ai? ʻO ka mea mua, ʻaʻole ia e maʻemaʻe ma mua o kahi lepili hoʻokahi. ʻO ka lua, ʻo kēia koho he kō, ʻaila- a me ka paʻakai ʻole, vegan, non-GMO a ʻaʻohe BPA a me ka cholesterol. Hoʻopiha ʻia kēlā me kēia pahu o ka pata nut maoli me 540 mau ʻano pīni maka, i hana ʻia a ulu ʻia ma ʻAmelika Hui Pū ʻIa. E hoʻohana wale i kahi mea hoʻouluulu e hoʻohui i ka ʻaila a me ka ʻūpī pīnī i mea e maʻalahi ai ka laha ʻana.
E ho'āʻo: ʻO nā ʻĀpana ʻApala ʻAla a me ka Paʻi Paʻi Piʻi
Amazon5. 365 na Whole Foods Market Organic Creamy Peanut Butter
No ʻelua punetēpē ʻai: 190 calories, 16g momona, 7g carbs, 8g protein, 2g sugar, 3g fiber, 0mg sodium
Nā mea komo: huaʻai maloʻo maloʻo maloʻo
Aneane like ia me ka Crazy Richard's nutrition-wise, akā ʻoi aku ka liʻiliʻi (a ʻoi aku ka maʻalahi, inā ʻoe e noho kokoke ana i kahi wahi Whole Foods Market). ʻAʻole manuahi kēia PB organik, non-GMO i ke kō a me ka paʻakai, vegan a hana ʻia me nā pīni ulu ʻo US. (BTW, manaʻo paha ʻoe he vegan ka pata pīnī āpau, akā ʻo nā mea i loaʻa i ke kō keʻokeʻo non-organic *technical* ʻaʻole… ketchup .) E like me ka nui o nā pīkī pīkī maoli — ʻoi aku ka poʻe i nele i ka aila a i ʻole emulsifiers — e hoʻokaʻawale ʻia nā aila maoli o ka pīni mai nā mea paʻa. Akā ke ʻōlelo nei kekahi poʻe loiloi Amazon ʻaʻole paʻakikī kēia mea e hoʻāla e like me nā hōʻailona ʻē aʻe.
E ho'āʻo: ʻO Soba Noodles me ka paʻakai
RXBAR6. RX Nut Butter Peanut Butter
No ʻelua punetēpē ʻai: 180 calories, 14g momona, 8g carbs, 9g protein, 3g sugar, 2g fiber, 110mg sodium
Nā mea komo: hua keʻokeʻo, lā, ʻaila niu, paʻakai kai
Aia kekahi lima o nā pīkī pīkī ma ka mākeke i ʻono maoli ʻia me nā lā, akā loaʻa pū kēia i ka hoʻohui haʻaheo o ka hua keʻokeʻo no ka protein keu. ʻAʻole ia he GMO, keto-friendly (e like me ka hapa nui o ka pata pīnī), gluten-free a ʻaʻohe kō i hoʻohui ʻia. E hoʻohana iā ia e hana i ka ʻuala pīkī no nā noodles soba a i ʻole e hoʻoheheʻe ʻia ma luna o ka oatmeal i mea e hoʻonui ai i ka protein a me ka momona.
E ho'āʻo: Salai Noodle Sesame Pumehana
Makeke Hoʻonui7. Hoʻonui i ka Market Organic Creamy Peanut Butter
No ʻelua punetēpē ʻai: 180 calories, 16g momona, 5g mau kalapona, 8g protein, 2g sugar, 3g fiber, 5mg sodium
Nā mea komo: nā pīʻani kino
Makemake mākou i ka manaʻo o kēia ʻeke ʻoki. Hiki iā ʻoe ke hoʻomaʻamaʻa ma luna o ka palaoa, hoʻoulu ʻia i loko o kahi kīʻaha smoothie a ʻomi paha ma luna o nā ʻāpana ʻāpala e like me ka maʻalahi e like me ka hiki iā ʻoe ke ʻai pololei mai ka ʻeke (e like me ka ʻai ʻana mai ka ipu, hoʻemi ʻia ka spoon) . E ʻoluʻolu e kāwili i ka ʻeke e hoʻohui i ka ʻaila a me nā mea paʻa ma mua o ka hoʻoulu ʻana. ʻO ka Thrive Market's PB he mea olaola, non-GMO, vegan a me ka ʻole o nā preservatives, gluten a me nā kō a me nā mea ʻono.
E ho'āʻo: Koko ʻAi ʻAi ʻAi ʻAi ʻAi
nā papa lōʻihi no ka lauoho lōʻihi
Amazon8. E hohola i ke aloha Naked Organic Peanut Butter
No ʻelua punetēpē ʻai: 180 calories, 15g momona, 6g kaʻa, 7g protein, 1g kō, 2g fiber, 0mg sodium
Nā mea komo: nā pīʻani kino
Ke haʻaheo nei kēia brand Kaleponi iā ia iho i kona ʻano maoli, ʻuʻuku liʻiliʻi ka pīnī pīkī, ʻo ia ka vegan, gluten-free, non-GMO a ʻaʻohe paʻakai, kō, ʻaila pāma a me nā preservatives. ʻO ka hana ʻana i ka PB i nā pūʻulu liʻiliʻi ʻo ia ka mea hiki i ka brand ke hoʻokele pono i nā mea ʻai pono ʻole a me nā stabilizers. No ka ʻohana ʻo Spread the Love a hana pinepine ʻia me nā mea waiwai ʻole, no laila, ʻoiai he ʻuʻuku kēia o ka pīkī pīkī, pono ia.
E ho'āʻo: 3-Nā Kuki Pīpī Pākī
Walmart9. ʻO Smucker's Natural Creamy Peanut Butter
No ʻelua punetēpē ʻai: 190 calories, 16g momona, 7g carbs, 8g protein, 2g sugar, 3g fiber, 110mg sodium
Nā mea komo: paʻakai, hoʻokahi pākēneka a emi mai paha ka paʻakai
Ua ʻike a aloha ʻoe i kēia hōʻailona no kāna jelly hua waina kaulana ʻo Concord. He aha ka maikaʻi o ka hoʻohui ʻana no ia mea ma mua o kēia pāpaʻi pīkī maoli i loaʻa kahi papa inoa maʻemaʻe a me nā stats meaʻai paʻa? ʻAʻole ia o nā aila hydrogenated, non-GMO, vegan a me ka gluten-free no ka boot. E lawelawe me ka hua, e kau ma luna o ka sanwiti a i ʻole e ʻeli i loko o ka ipu i ka ʻoluʻolu o kou puʻuwai - ʻaʻole mākou e haʻi.
E ho'āʻo: ʻO ka ʻuu pīkī pīkī
Amazon10. ʻO PB2 Pākaʻi Paʻa Paʻa Pono
No ʻelua punetēpē ʻai: 60 calories, 1.5g momona, 5g kaʻa, 6g protein, 2g kō, 1g fiber, 90mg sodium
Nā mea komo: pīni kālua, kō, paʻakai
Ma mua o ka hoʻohana ʻana i nā mea hiki ke hoʻolaha ʻia, hilinaʻi ʻo Stoler i ka pauka pīnī paʻa no ka smoothies, yogurt, soups a me nā ʻuala. He mea maikaʻi no ka hui ʻana a i ʻole ka lulu ʻana, no ka mea, ʻaʻole ia e like me ka mānoanoa a me ka paʻa e like me ka pata pīkī (ʻo ia hoʻi, ʻaʻole pono ʻoe e ʻoki i nā lau a hoʻomaʻemaʻe ʻia i kēlā me kēia mau kekona e hana ai i kāu smoothie a i ʻole ka protein lulu). ʻAʻole wale ka pauka o PB2 non-GMO a me ka gluten-free, akā he 90 pakeneka ka liʻiliʻi o ka momona a ʻoi aku ka liʻiliʻi o nā calorie no ʻelua punetēpē e lawelawe ana ma mua o ka hapa nui o nā ʻano hua pīni.
E ho'āʻo: ʻO Smoothie Pāʻakai Pāʻani Pāʻani
Pehea e mālama ai i ka pīkī pīkī maoli
E mau ana nā pīkī pīnī maʻamau ma ka pōʻeleʻele a me ka hale ʻai maloʻo ma kahi o ʻeono a ʻeiwa mahina i pani ʻia ai ʻole ʻelua a ʻekolu mau mahina i ka wehe ʻana. ʻO ka hoʻopaʻa ʻana i ka pahu hau e hoʻolōʻihi i kona ola paʻa, akā ʻoi aku ka liʻiliʻi o ke anuanu.
ʻOi aku ka liʻiliʻi o ka laha ʻana o ka pata pīnī maoli i ka wā anuanu, no ka mea, ʻaʻole i hoʻomaʻemaʻe ʻia a ʻaʻohe mea i loko o ka paʻakai lepo a i kekahi manawa ka paʻakai me ka mālama ʻole a i ʻole ka aila hydrogenated e hoʻomaʻamaʻa ʻia. He nui nā brands aʻoaʻo pahu hau ia ma hope o ka wehe ʻana, akā hiki ke mālama ʻia ka pata pīnī maoli a hiki i hoʻokahi mahina ma kahi papa anuanu a ʻeleʻele. (P.S.: ʻO ka mālama ʻana i kāu pata pīnī maoli i luna i lalo i loko o ka hale lole e kōkua i ka puʻunaue like ʻana i ka ʻaila ma mua o ka waiho ʻana i ka wai ma luna.)
Inā ʻai paha ʻoe i ka pahu holoʻokoʻa i loko o hoʻokahi mahina, e ʻoluʻolu e waiho iā ia ma kahi mahana. Inā lōʻihi ka hoʻopau ʻana, e mālama iā ia i loko o ka friji a hiki i ʻeono mahina i ʻole e pohō nā ʻaila. E ʻoluʻolu e hoʻoulu hou i ka ʻaila i hoʻokaʻawale ʻia i loko o ka pata pīnī ma waena o nā hoʻohana - ʻoi aku ka paʻakikī o ka hoʻohui hou ʻana i ka wā e anuanu a paʻakikī ka PB.
