Peanut man shanu yana da matsakaici a cikin gidaje da dama, amma a gwangwani 16 grams da kimanin calories 200 na kowani biyu-tablespoon hidima, man shanu na man shanu ba shi da abinci maras nauyi, mai yawancin calories. Amma kafin mu haye man shanu mai cakuda daga jerinmu, akwai wasu ƙananan da ke nufin cewa zamu iya yada wasu a kan abincin mu ko kuma sliced apples daga lokaci zuwa lokaci. Baya ga kasancewa mai kyau na tushen bitamin E, folic acid, niacin, da phosphorous, mafi yawan (amma ba duka) na mai a cikin man shanu baro ne mai kirki mai lafiya; kuma, ba ya ƙunshi cholesterol.
Watch for Sugar
Akwai man shanu mai ƙanshin man fetur a kasuwa, amma wasu daga cikin wadannan sun fi girma a sukari, wanda yayi wuya ya sa wadannan mayaƙar kirki su fi lafiya. Maimakon barin wadanda, yana da kyau a sami ainihin abu sai kawai amfani da kasa da girman girman girman aikin. Ɗaya daga cikin cakulan man shanu na cokali yana yawancin abin da kuke buƙata, musamman ma idan kun ƙara jam ko wasu sliced banana zuwa ga man shanu.
Mafarki Harkar Gasa
Daya caveat, duk da haka. Mafi yawan man shanu na man shanu yana da ƙananan man fetur wanda aka haɗaka da shi don hana rabuwa, kodayake lambobi na gaskiya suna da'awar hatsi na hatsi na gram. A gaskiya, wannan na nufin akwai kasa da 0.5 grams na fursunoni masu fashi ta hanyar bauta. Ba haka ba ne, mai yiwuwa ka ce, amma idan ka wuce girman girman, ko kuma za i don cin gurasar man shanu a kowace rana, waɗannan ɓangarori na gram ƙara.
Yadda za a guje wa Oil Hydrogenated Oil
Don kauce wa man fetur da aka haɓaka a ciki, muna bayar da shawarar yin amfani da man shanu na man shanu, wanda kawai ya ƙunshi kirki ba tare da gishiri ba.
Amma wasu man shanu "na halitta" suna dauke da man fetur a matsayin mai sintiri a madadin man fetur. Man shanu (ba za a dame shi da man fetur na dabino ba) yana da kitsen shuka wanda shine kadan fiye da kashi 50 cikin dari. Wasu bincike sun nuna cewa tun da yake an gina nau'in ƙwayar mai da hankali a jikin dabbobi fiye da dabbobin dabba, ba su da cutarwa kuma watakila ma lafiyar jiki.
Idan za ka iya, tsaya tare da nau'o'in halitta wanda ba ya ƙunshi karin man fetur kamar yadda ya dace. Kuma sanya man shanu mai nauyin shayi sau da yawa a kan lokuta fiye da yau da kullum.