Pearut butter ke lijo tse tloaelehileng malapeng a mangata, empa ka ligrama tse 16 tsa mafura le lik'hilojule tse ka bang 200 ka koporo e 'ngoe e kopanetsoeng, ho hlakile hore bohobe ba peanut hase lijo tse tlaase tse fatše, tse tlaase. Empa pele re tšela lethathamo lena la li-peanut, ho na le liphallelo tse ling tse bolelang hore re ka jala tse ling ka liapole tsa rona kapa liapole tse sliced nako le nako. Ntle le ho ba mohloli o motle oa vithamine E, folic acid, niacin, le phosphorus, mafura a mangata (empa hase a mang kaofela) a pere ea peanut ke mofuta o nang le pelo e phelisang pelo; ho feta moo, ha e na k'holeseterole.
Sheba Sugar
Ho na le oli e phofshoang ea lero la phoanate 'marakeng, empa tse ling tsa tsona li phahame ka tsoekere, e leng se sa etsang hore li-butan tse ngata li phele hantle. Ho e-na le ho khetha bakeng sa bona, ho molemo ho ba le ntho ea sebele empa ho se bonolo hore u sebelise boholo bo fokolang ho boleloa. Hangata thapone ea peanut butter ke eona feela eo ue hlokang, haholo-holo haeba u kenya jeme kapa banana ba nang le sliced ho sandwich ea hao ea peanut butter.
Oli ea Hydrogenated
Leha ho le joalo, ho na le mohaho o mong. Hangata palesa ea peanut e tloaelehileng e na le oli e nyane ea hydrogenated ho thibela karohano, le hoja phepo e nepahetseng ea boitsebiso e tla hloka ligrama tse 3 tsa mafura . Ha e le hantle, sena se bolela hore ho na le tse ka tlaase ho 0.5 grams tsa li-trans ka ho sebetsa. Ha ho joalo, u ka 'na ua re, empa ha u feta boholo ba ho sebeletsa, kapa u khetha ho ja sandwiches ea lero la perean, letsatsi le leng le le leng likaroloana tsena tsa gramme li phaella.
Tsela ea ho Qoba Oli ea Hydrogenated
Ho qoba ka ho feletseng oli e sa phekoleheng, re khothalletsa hore re sebelise tlhaho ea lero la peanut, e leng feela e lokelang ho ba le likhahantsoane le mohlomong letsoai.
Empa e 'ngoe ea "tlhaho" ea boea ba letsoai e na le oli ea palema e le e tsitsitseng sebakeng sa oli ea hydrogenated. Oli ea palema (e seng ea ho ferekanngoa le oli ea palm kernel) ke mafura a ntseng a lema limela tse fokolang ka holimo ho 50 lekholong. Liphuputso tse ling li fana ka maikutlo a hore kaha lihlahisoa tse ntseng li theohile limela li fapane ka mokhoa o sa tšoaneng ho feta lihlahisoa tsa liphoofolo, ha li kotsi haholo ebile mohlomong li bile li phetse hantle.
Haeba u ka khona, khomarela mefuta e sa tšoaneng ea tlhaho e se nang oli e eketsehileng e tsitsitseng. 'Me u etse boea ba lero le phofo ka nako e' ngoe u sebetse ho e-na le ho etsa ntho e tloaelehileng ea letsatsi le letsatsi.