Peanut butter is allied to athletes and heart
Peanut butter or pasta satisfies hunger, is tasty, nutritious and good for health. Many confuse and find that high-fat peanuts are part of the oilseed group, such as nuts, nuts, and almonds. In fact, peanuts are a legume, closer to beans. Half the composition of peanut butter is fat, and the other half is composed of protein (25%), carbohydrate (20%) and fiber (5%). It is an excellent source of vitamin E and B vitamins, mainly B3, B6, folate and biotin. It is also rich in various minerals like iron, magnesium, potassium, phosphorus, zinc, selenium, copper, manganese and calcium. Peanut butter contains phytosterols, cumaric acid and resveratrol, antioxidants that together with vitamin E help prevent heart disease and cancer.
Research published in the British Journal of Nutrition showed that the set of antioxidants may be the key to the benefits to the heart and circulatory system. People who eat peanut butter 4 times a week can reduce the risk of death from heart disease by 37% compared to people who do not have a habit. Another benefit comes from its ability to lower LDL cholesterol by maintaining high good cholesterol (HDL).
Almost 50% of the fat present in peanuts is omega-9, the same fatty acid as avocado and olive oil and it helps to regulate cholesterol. The remainder is divided between omega-6s and two types of saturated fat, palmitic and stearic acids, which are the preferred source of energy for the heart.
A study published in the Journal of the American Medical Association showed that eating two tablespoons of peanut butter 4 to 5 times a week can reduce the risk of developing diabetes by 30%. Because it is a good source of omega-9, it assists in controlling blood sugar and lowers triglycerides, a fat composed of three glycerol molecules.
Helps to lose
Peanut butter consumption 2 to 3 times per week reduces the chance of gaining weight by 30%, according to a study published in the journal Obesity. This is because its high fat and protein content helps in satiety and reduces the urge to nibble between meals. In addition, omega-9 activates adiponectin, a hormone that commands the body to produce the energy it needs from the fat deposits, meaning it activates the burning of the handles located mainly in the waist and abdomen. for those who knit
Peanut butter is an excellent source of energy and contains a high protein content that helps in building muscle. It is also rich in potassium and magnesium, which accelerate the recovery of tired muscles. The presence of palmitic and stearic acid supplies fuel to the heart, increasing vascular capacity. And resveratrol stimulates the synthesis of nitric oxide, a molecule that performs numerous functions in our body, among them the increase of blood flow in the muscles, which receive more oxygen and nutrients.
How to buy
The ideal is to buy the organic peanuts, to prevent the occurrence of fungi (Aspergillus flavus) that produce aflatoxin. Better storage and handling methods virtually eliminate the risk of ingestion of aflatoxin, a known carcinogen. Avoid getting peanuts if you have any signs of mold. Studies show that processing peanuts reduces aflatoxin content.
How to prepare
Toast the peanuts in the oven for about 15 to 20 minutes to preserve the healthy oils present in them and sensitive to high temperatures. Then put it in the processor or blender for a few minutes until it turns into a paste. You can add a little salt in the mixture. Store in tightly closed container in refrigerator.
How to consume
Peanut butter can be consumed in the natural direct on the spoon, can be placed in bread or tapioca, accompanied by a banana, turbine juices and vitamins, and can also be used in the preparation of various dishes: , rice, quinoa, and vegetables.
A wholesome tablespoon has 90 calories and is enough to enrich the meal, be it breakfast or a snack. Those who work or have an active lifestyle can increase their consumption to two tablespoons.
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Salmon is a prominent fish that is highly prized for its delicate taste, distinctive color and versatility in culinary preparations. However, its consumption became popular due to the discovery of its health benefits, initiated especially by scientific studies involving the population of Eskimos in which the diet was observed, the high consumption of fats present in salmon, among them omega 3, and a lower incidence of cardiovascular events, a factor that has led to the deepening of the research in relation to omega 3.