{"id":15257,"date":"2024-07-23T00:00:18","date_gmt":"2024-07-23T00:00:18","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15257"},"modified":"2024-07-23T16:55:36","modified_gmt":"2024-07-23T16:55:36","slug":"pb2-powdered-peanut-butter-good-or-bad","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/pb2-powdered-peanut-butter-good-or-bad\/","title":{"rendered":"PB2 TOZ FISTIK EZMESI: \u0130YI MI K\u00d6T\u00dc M\u00dc?"},"content":{"rendered":"\n

PB2 toz f\u0131st\u0131k ezmesi, klasik f\u0131st\u0131k ezmesinde yeni bir d\u00f6n\u00fc\u015f.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Kavrulmu\u015f yer f\u0131st\u0131\u011f\u0131ndan elde edilen do\u011fal ya\u011flar\u0131n \u00e7o\u011funun bast\u0131r\u0131lmas\u0131 ve daha sonra f\u0131nd\u0131klar\u0131n ince bir toz haline getirilerek yap\u0131l\u0131r.<\/p>\n\n\n\n

Sonu\u00e7, lezzetle dolu ancak ya\u011fdan% 85 daha az kalori i\u00e7eren toz f\u0131st\u0131k \u00fcr\u00fcn\u00fcd\u00fcr. Bir macun olu\u015fturmak i\u00e7in toz olarak kullan\u0131labilir veya su ile yeniden sulanabilir.<\/p>\n\n\n\n

Baz\u0131lar\u0131 PB2’yi f\u0131st\u0131k ezmesi sevenler i\u00e7in d\u00fc\u015f\u00fck kalorili bir \u00e7\u00f6z\u00fcm olarak selamlarken, baz\u0131lar\u0131 da ya\u011f\u0131n yer f\u0131st\u0131\u011f\u0131ndan \u00e7\u0131kar\u0131lmas\u0131n\u0131n besinsel sonu\u00e7lar\u0131ndan endi\u015fe duyuyor.<\/p>\n\n\n\n

Bu makale PB2 toz f\u0131st\u0131k ezmesinin art\u0131lar\u0131n\u0131 ve eksilerini g\u00f6zden ge\u00e7irecek ve sizin i\u00e7in iyi bir se\u00e7im olup olmad\u0131\u011f\u0131na karar vermenize yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n\n\n\n

Daha Az Kalori \u0130\u00e7erir<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

PB2 toz f\u0131st\u0131k ezmesi, kalori bak\u0131m\u0131ndan zengin ya\u011flar\u0131n \u00e7o\u011fu \u00e7\u0131kar\u0131ld\u0131\u011f\u0131 i\u00e7in geleneksel f\u0131st\u0131k ezmesinden \u00f6nemli \u00f6l\u00e7\u00fcde daha az kalori i\u00e7erir.<\/p>\n\n\n\n

\u0130ki yemek ka\u015f\u0131\u011f\u0131 do\u011fal f\u0131st\u0131k ezmesi yakla\u015f\u0131k 190 kalori sa\u011flarken, iki yemek ka\u015f\u0131\u011f\u0131 PB2 sadece 45 kalori sa\u011flar.<\/p>\n\n\n\n

PB2 ayn\u0131 zamanda iyi bir lif ve protein kayna\u011f\u0131d\u0131r, bu da \u00e7al\u0131\u015fmalar\u0131n i\u015ftah\u0131 d\u00fczenlemeye yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n

Toz f\u0131st\u0131k ezmesi, kalori al\u0131mlar\u0131n\u0131 azaltman\u0131n kolay yollar\u0131n\u0131 arayan insanlar veya s\u0131n\u0131rl\u0131 kalorili diyetlerde olanlar i\u00e7in iyi bir uyum olabilir.<\/p>\n\n\n\n

Bununla birlikte, ara\u015ft\u0131rmalar d\u00fczenli olarak yer f\u0131st\u0131\u011f\u0131 t\u00fcketmenin, f\u0131nd\u0131k zengin bir kalori ve ya\u011f kayna\u011f\u0131 olmas\u0131na ra\u011fmen kilo al\u0131m\u0131na katk\u0131da bulunmad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>\n\n\n\n

Bunun nedeni, kuruyemi\u015flerin yemekten sonra memnuniyeti ve dolgunlu\u011fu art\u0131rmas\u0131 ve bunun da do\u011fal olarak g\u00fcn boyunca di\u011fer yiyeceklerden kalori al\u0131m\u0131n\u0131 azaltmas\u0131 olabilir.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Yer f\u0131st\u0131\u011f\u0131nda bulunan doymam\u0131\u015f ya\u011flar da v\u00fccudun istirahat halindeyken daha fazla kalori yakmas\u0131na yard\u0131mc\u0131 olabilir, ancak bu etki t\u00fcm \u00e7al\u0131\u015fmalarda \u00e7o\u011falt\u0131lmam\u0131\u015ft\u0131r. Daha fazla ara\u015ft\u0131rmaya ihtiya\u00e7 var.<\/p>\n\n\n\n

Yine de, ticari f\u0131st\u0131k ezmesinin genellikle ilave bitkisel ya\u011flar i\u00e7erdi\u011fini unutmay\u0131n. Bu nedenle, toz f\u0131st\u0131k ezmesi muhtemelen beliniz i\u00e7in daha iyidir.<\/p>\n\n\n\n

\u00d6ZET<\/strong><\/p>

PB2, geleneksel f\u0131st\u0131k ezmesinin kalorisinin \u00fc\u00e7te birinden daha az\u0131n\u0131 i\u00e7erir, bu nedenle kilo kayb\u0131 i\u00e7in geleneksel f\u0131st\u0131k ezmesinden daha iyidir.<\/p><\/blockquote>\n\n\n\n

Normal F\u0131st\u0131k Ezmesinden Daha Az Ya\u011f Var<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Geleneksel f\u0131st\u0131k ezmesi, iki yemek ka\u015f\u0131\u011f\u0131 ba\u015f\u0131na 16 gram i\u00e7eren zengin bir ya\u011f kayna\u011f\u0131d\u0131r, PB2 ise ayn\u0131 porsiyonda sadece 1,5 gram ya\u011f i\u00e7erir.<\/p>\n\n\n\n

Bununla birlikte, yer f\u0131st\u0131\u011f\u0131nda bulunan ya\u011flar a\u011f\u0131rl\u0131kl\u0131 olarak doymam\u0131\u015f ve genellikle sa\u011fl\u0131k i\u00e7in faydal\u0131 olarak kabul edilir.<\/p>\n\n\n\n

Ara\u015ft\u0131rmalar, yer f\u0131st\u0131\u011f\u0131nda bulunan ana ya\u011f t\u00fcr\u00fc olan oleik asidin kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrmeye, iltihab\u0131 azaltmaya ve kalp hastal\u0131\u011f\u0131 riskini azaltmaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n

Tam ya\u011fl\u0131 f\u0131st\u0131k ezmesi yerine PB2 t\u00fcketmek, diyetinize daha fazla tekli doymam\u0131\u015f ya\u011f eklemek i\u00e7in ka\u00e7\u0131r\u0131lm\u0131\u015f bir f\u0131rsat olabilir.<\/p>\n\n\n\n

Bununla birlikte, bunun bir endi\u015fe olup olmad\u0131\u011f\u0131, diyetinizde zeytinya\u011f\u0131 ve avokado gibi di\u011fer tekli doymam\u0131\u015f ya\u011f kaynaklar\u0131 olup olmad\u0131\u011f\u0131na ba\u011fl\u0131d\u0131r.<\/p>\n\n\n\n

\u00d6ZET<\/strong><\/p>

PB2, normal f\u0131st\u0131k ezmesinden% 85 daha az ya\u011f i\u00e7erir, ancak yer f\u0131st\u0131\u011f\u0131nda bulunan tekli doymam\u0131\u015f ya\u011flar genellikle kalp sa\u011fl\u0131\u011f\u0131 olarak kabul edilir.<\/p><\/blockquote>\n\n\n\n

Daha Az Ya\u011fda \u00c7\u00f6z\u00fcnen Vitamin \u0130\u00e7erebilir<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Ya\u011f\u0131n \u00e7o\u011fu toz f\u0131st\u0131k ezmesinden \u00e7\u0131kar\u0131ld\u0131\u011f\u0131 i\u00e7in, ya\u011fda \u00e7\u00f6z\u00fcnen vitaminlerin de kaybolmas\u0131ndan endi\u015fe edilir.<\/p>\n\n\n\n

F\u0131st\u0131k ezmesi ya\u011fda \u00e7\u00f6z\u00fcnen A, D veya K vitaminlerinin \u00f6nemli bir kayna\u011f\u0131 de\u011fildir, ancak iyi bir E vitamini kayna\u011f\u0131d\u0131r. \u0130ki yemek ka\u015f\u0131\u011f\u0131 RDI’n\u0131n% 14’\u00fcn\u00fc sa\u011flar.<\/p>\n\n\n\n

E vitamini v\u00fccutta antioksidan g\u00f6revi g\u00f6ren gelen ya\u011fda \u00e7\u00f6z\u00fcnen bir vitamindir. Antioksidanlar, iltihab\u0131 ve h\u00fccresel hasar\u0131 azaltmak i\u00e7in serbest radikallerin zarar verici etkileriyle sava\u015fmaya yard\u0131mc\u0131 olur.<\/p>\n\n\n\n

PB2 i\u00e7in beslenme ger\u00e7ekleri etiketi E vitamini i\u00e7eri\u011fi hakk\u0131nda bilgi i\u00e7ermezken, benzer bir \u00fcr\u00fcn\u00fcn, yer f\u0131st\u0131\u011f\u0131 ununun analizi bir kar\u015f\u0131la\u015ft\u0131rma sa\u011flayabilir.<\/p>\n\n\n\n

Karalanm\u0131\u015f yer f\u0131st\u0131\u011f\u0131n\u0131n \u00f6\u011f\u00fct\u00fclmesiyle yap\u0131lan karalanm\u0131\u015f f\u0131st\u0131k unu, s\u0131f\u0131r gram ya\u011f i\u00e7erir ve vitamin i\u00e7ermez.<\/p>\n\n\n\n

Ya\u011flar\u0131n \u00e7o\u011fu PB2’den \u00e7\u0131kar\u0131ld\u0131\u011f\u0131ndan, toz f\u0131st\u0131k ezmesinin art\u0131k iyi bir E vitamini kayna\u011f\u0131 olmamas\u0131 muhtemeldir.<\/p>\n\n\n\n

Ne yaz\u0131k ki, gen\u00e7lerin ve yeti\u015fkinlerin% 80’ine kadar \u00f6nerilen g\u00fcnl\u00fck E vitamini al\u0131m\u0131n\u0131 kar\u015f\u0131layamaz.<\/p>\n\n\n\n

Bu nedenle, geleneksel f\u0131st\u0131k ezmesi f\u0131nd\u0131k, f\u0131nd\u0131k ya\u011f\u0131, bal\u0131k, avokado, bu\u011fday tohumu veya bu\u011fday tohumu ya\u011f\u0131 gibi E vitamini bak\u0131m\u0131ndan y\u00fcksek g\u0131dalar t\u00fcketmeyenler i\u00e7in daha iyi bir se\u00e7im olabilir.<\/p>\n\n\n\n

\u00d6ZET<\/strong><\/p>

Do\u011fal f\u0131st\u0131k ezmesi iyi bir E vitamini kayna\u011f\u0131 olsa da, PB2 muhtemelen bu \u00f6nemli antioksidan\u0131n \u00f6nemli bir kayna\u011f\u0131 de\u011fildir.<\/p><\/blockquote>\n\n\n\n

PB2 Ilave \u015eeker ve Tuz i\u00e7erir<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Ya\u011f\u0131n \u00e7o\u011fu toz f\u0131st\u0131k ezmesinden \u00e7\u0131kar\u0131ld\u0131\u011f\u0131 i\u00e7in, kremsi a\u011f\u0131z hissi ve geleneksel f\u0131st\u0131k ezmesinin zengin lezzetinden yoksundir.<\/p>\n\n\n\n

\u00dcr\u00fcn\u00fcn tad\u0131n\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 olmak i\u00e7in az miktarda \u015feker ve tuz <\/strong>eklenir.<\/p>\n\n\n\n

Bununla birlikte, PB2 porsiyon ba\u015f\u0131na sadece bir gram toplam \u015feker i\u00e7erdi\u011finden, \u00e7ok b\u00fcy\u00fck miktarlarda yemedik\u00e7e \u00f6nemli bir ilave \u015feker kayna\u011f\u0131 olmas\u0131 olas\u0131 de\u011fildir.<\/p>\n\n\n\n

PB2 ayr\u0131ca, \u00e7o\u011fu geleneksel tuzlu f\u0131st\u0131k ezmesi t\u00fcr\u00fcnde bulunan miktardan daha az olsa da ilave tuz i\u00e7erir – porsiyon ba\u015f\u0131na 94 mg’a kar\u015f\u0131 147 mg.<\/p>\n\n\n\n

PB2, kakao tozu, \u015feker ve tuzun f\u0131st\u0131k tozu ile harmanlanmas\u0131yla yap\u0131lan \u00e7ikolata lezzetinde de mevcuttur.<\/p>\n\n\n\n

PB2’nin hem orijinal hem de \u00e7ikolata lezzetleri az miktarda ilave \u015feker ve tuz i\u00e7erirken, di\u011fer toz f\u0131st\u0131k ezmesi markalar\u0131 \u015fekerli ve tuzsuz versiyonlar sunabilir.<\/p>\n\n\n\n

\u00d6ZET<\/strong><\/p>

PB2 \u00e7ok az miktarda ilave \u015feker ve tuz i\u00e7erir, ancak \u00e7ok b\u00fcy\u00fck miktarlarda yenmedi\u011fi s\u00fcrece bunun bir endi\u015fe olmas\u0131 olas\u0131 de\u011fildir.<\/p><\/blockquote>\n\n\n\n

Toz F\u0131st\u0131k Ezmesi ile Pi\u015firmek Kolayd\u0131r<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

PB2, yemeklere f\u0131st\u0131k aromas\u0131 eklemenin h\u0131zl\u0131 ve kolay bir yolunu sunar.<\/p>\n\n\n\n

Do\u011frudan toz halinde kullan\u0131labilir veya macun yapmak i\u00e7in su ile yeniden sulanabilir.<\/p>\n\n\n\n

Toz az ya\u011f<\/strong>i\u00e7erdi\u011finden, geleneksel f\u0131nd\u0131k tereya\u011f\u0131ndan daha kolay s\u0131v\u0131larla kar\u0131\u015f\u0131r. Normal f\u0131st\u0131k ezmesinin aksine kuru baharat olarak da kullan\u0131labilir.<\/p>\n\n\n\n

Toz olarak kullan\u0131ld\u0131\u011f\u0131nda, PB2 \u015funlar\u0131 yapabilir:<\/p>\n\n\n\n

  • Yulaf ezmesi \u00fczerine serpilir<\/li>
  • Smoothie’lere kar\u0131\u015ft\u0131r\u0131l\u0131r<\/li>
  • Vuruculara kar\u0131\u015ft\u0131r\u0131l\u0131r<\/li>
  • Soslar\u0131 tatlamak i\u00e7in kullan\u0131l\u0131r<\/li>
  • Patlam\u0131\u015f m\u0131s\u0131r \u00fczerine salland\u0131<\/li>
  • Etleri taramak i\u00e7in unla kar\u0131\u015ft\u0131r\u0131l\u0131r<\/li><\/ul>\n\n\n\n

    Bir macun i\u00e7ine yeniden suland\u0131\u011f\u0131nda, PB2’nin tad\u0131n\u0131 dald\u0131rma olarak \u00e7\u0131karabilirsiniz veya ev yap\u0131m\u0131 ikramlar i\u00e7in dolgu olarak kullan\u0131labilir.<\/p>\n\n\n\n

    Bununla birlikte, PB2 macunu f\u0131st\u0131k ezmesinin kremsi dokusundan ve zengin a\u011f\u0131z duygusundan yoksundir ve bazen grenli veya hafif ac\u0131 olarak tan\u0131mlanabilir.<\/p>\n\n\n\n

    \u00d6ZET<\/strong><\/p>

    PB2, geleneksel f\u0131st\u0131k ezmesi ile ayn\u0131 \u015fekillerde kullan\u0131labilir, ancak kuru bir baharat olarak da kullan\u0131labilir.<\/p><\/blockquote>\n\n\n\n

    Bo\u011fulma Tehlikesi Daha Az Olabilir<\/h2>\n\n\n\n
    \"\"\/<\/figure>\n\n\n\n

    Geleneksel f\u0131st\u0131k ezmesi, ya\u015fl\u0131lar veya d\u00f6rt ya\u015f\u0131n alt\u0131ndaki \u00e7ocuklar gibi bo\u011fulma riski y\u00fcksek olan ki\u015filer i\u00e7in \u00f6nerilmez.<\/p>\n\n\n\n

    Bunun nedeni, yap\u0131\u015fkan dokusunun soluk borular\u0131 kolayca engelleyebilmesi ve bo\u011fulma tehlikesi haline gelebilmesidir.<\/p>\n\n\n\n

    Bu pop\u00fclasyonlara g\u00fcvenli bir \u015fekilde servis edilebilmesi i\u00e7in geleneksel f\u0131st\u0131k ezmesinin suyla inceltilmesi, \u00f6\u011felere hafif\u00e7e yay\u0131lmas\u0131 veya g\u0131dalara kar\u0131\u015ft\u0131r\u0131lmas\u0131 gerekir.<\/p>\n\n\n\n

    Toz f\u0131st\u0131k ezmesi, bo\u011fulma riskini art\u0131rmadan g\u0131dalara f\u0131st\u0131k aromas\u0131 eklemenin alternatif bir yolunu sunar.<\/p>\n\n\n\n

    At\u0131\u015ft\u0131rmal\u0131klar\u0131n \u00fczerine hafif\u00e7e serpilebilir, yo\u011furt gibi kremsi yiyeceklere kar\u0131\u015ft\u0131r\u0131labilir veya hafif bir f\u0131st\u0131k ezmesi sosu olu\u015fturmak i\u00e7in suyla kar\u0131\u015ft\u0131r\u0131labilir.<\/p>\n\n\n\n

    Bununla birlikte, bu formda hala bo\u011fulma tehlikesi olu\u015fturabilece\u011finden, yeniden suland\u0131r\u0131lm\u0131\u015f bir macun olarak servis edilmelidir.<\/p>\n\n\n\n

    \u00d6ZET<\/strong><\/p>

    Toz f\u0131st\u0131k ezmesi, bo\u011fulma riski y\u00fcksek olan ki\u015filer i\u00e7in yararl\u0131 bir f\u0131st\u0131k ezmesi ikame olabilir.<\/p><\/blockquote>\n\n\n\n

    S\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n\n\n\n
    \"\"\/<\/figure>\n\n\n\n

    PB2 toz f\u0131st\u0131k ezmesi, geleneksel f\u0131st\u0131k ezmesine d\u00fc\u015f\u00fck kalorili, az ya\u011fl\u0131 bir alternatiftir.<\/p>\n\n\n\n

    Ya\u011fdan% 85 daha az kaloriye sahiptir ve k\u0131s\u0131tl\u0131 kalorili diyetlerdeki insanlar i\u00e7in iyi bir se\u00e7enek olabilir.<\/p>\n\n\n\n

    \u00d6l\u00e7\u00fcl\u00fc olarak t\u00fcketilmesi ak\u0131ll\u0131ca olabilecek az miktarda ilave \u015feker ve tuz i\u00e7erir.<\/p>\n\n\n\n

    PB2 kolayca inceltilebildi\u011finden veya s\u0131v\u0131lara kar\u0131\u015ft\u0131r\u0131labildi\u011finden, bo\u011fulma riski y\u00fcksek olanlar i\u00e7in f\u0131nd\u0131k ezmesine iyi bir alternatif olabilir.<\/p>\n\n\n\n

    Bununla birlikte, PB2 y\u00fcksek oranda i\u015flenmi\u015f bir g\u0131da \u00fcr\u00fcn\u00fcd\u00fcr ve yer f\u0131st\u0131\u011f\u0131ndaki baz\u0131 besinler \u00e7\u0131kar\u0131lm\u0131\u015ft\u0131r. Normal f\u0131st\u0131k ezmesinden daha az tekli doymam\u0131\u015f ya\u011f ve daha az E vitamini i\u00e7erir.<\/p>\n\n\n\n

    PB2 normal f\u0131st\u0131k ezmesinden daha az besleyici oldu\u011fundan ve f\u0131nd\u0131k yemek bir\u00e7ok sa\u011fl\u0131k yarar\u0131<\/strong>ile ba\u011flant\u0131l\u0131 oldu\u011fundan, geleneksel f\u0131st\u0131k ezmesi \u00e7o\u011fu insan i\u00e7in daha iyi bir se\u00e7im olabilir.<\/p>\n","protected":false},"excerpt":{"rendered":"

    PB2 toz f\u0131st\u0131k ezmesi, klasik f\u0131st\u0131k ezmesinde yeni bir d\u00f6n\u00fc\u015f. Kavrulmu\u015f yer f\u0131st\u0131\u011f\u0131ndan elde edilen do\u011fal ya\u011flar\u0131n \u00e7o\u011funun bast\u0131r\u0131lmas\u0131 ve 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