Uma ungeke ube ne-classic PB & J, lokhu cishe kuyanelisa
Uma une-peanut ye-peanut , ukuthola enye i-peanut-free ye-sandwich ye-peanut butterfly kungaba yinselele. Ngenhlanhla, kunezinye izindlela ezikhethileyo ze- peanut butter .
I-nut nut butters, izinketho zokudla okunomsoco, kanti imbewu ye-seedters yenza umsebenzi omuhle wokwanelisa ama-buds wakho ngenkathi ugaxa umnikelo wokudla okunomsoco ekudleni kwakho. Ngakho uma ungeke ube nebhokisi le-peanut, kunomthwalo wabafaka endaweni ongakwazi ukulingana nalo mthethosivivinywa.
Nazi ezinye eziyisishiyagalolunye izindlela eziphilile, ezinomsoco kunobhotela we-peanut:
1. Ibhotela ye-sunflower (eyaziwa nangokuthi i-Sunbutter) kanye ne-sandwich yokusajingijolo
Ibhotela le-sunflower ibhotela lembewu eyenziwe ngambewu yelanga. Kubhekwa njengendlela ephephile kulabo abane-peanut kanye nomuthi we-nut nutrients . I-Sunbutter ingumthombo omuhle we-vitamin E ne-iron, futhi ibuye kabili i-fiber ye-bhotela. Spread ucezu lwesinkwa ngebhotela lebhola le-sunflower bese uphakamisa ngejubisi lokusajingijolo.
2. Hamu noshizi nge-grain lwesinaphi ngesinkwa se-rye
I-pre-ehlanganisiwe nehisi ethungisiwe kanye noshizi ukubheja kwakho okuphephile ngokuphathelene nezifo. Funda ilebuli yesithako yezinto ezilula , njengoba ukucubungula ezindaweni zokukhiqiza kanye nokungcola okungaba yinto yangempela. Ukuthola i-ham kanye noshizi kutholakala ku-counter counter kungaba yingozi, njengoba kungase kube ne-contaminated nge-allergen ngesikhathi slicing and packaging.
3. iTurkey, i-lettuce, utamatisi, ne-hummus kuwo wonke isinkwa sokhula
Okufanayo ku-Turkey njengokwenyama kanye noshizi-buyithenge ngaphambilini futhi uphakanyiswe, futhi qinisekisa ukuthi uphinde uhlole uhlu lwesithako sezilwane.
Sebenzisa i-hummus njengokusakazeka ukuze ungeze kuphrotheni engeziwe nokuvutha. I-Hummus yenziwe ngama-chick peas (i-garbanzo ubhontshisi) kanye ne-tahini, okuyizimbewu ze-sesame ezisemhlabathini. Naphezu kwamalungu ama- peas ' ubulungu emndenini we-legume , i-hummus ivame ukubekezelela nge-peanut allergies. Hlola nodokotela wakho uma ungaqiniseki.
4. I-hummus ephahleni egcwele isaladi esele
Spread ngaphakathi kwesikhwama se-pita nge hummus bese uyifaka ngesaladi esele noma imifino yesaladi.
Le sandwich ihle kakhulu futhi ilayishwe amaprotheni, ama-fibre namavithamini namaminerali.
5. Gcoba ibhotela ngamabhantshi ebhanana ngesinkwa esingakolweni
I-soya ye-Soy iyindlela ehlukile ethandwayo ebhotela le-peanut. Yenziwe kuma-soybe, lokhu okufaka esikhundleni kugcwele i-fiber, amaprotheni, namafutha enempilo. Swayipha ibhotela elithile le-soy on isinkwa sonke sikakolweni bese uphakamisa ngama-banana tincetu ukuze uthole ukudla okusemnandi noma kwasekuseni.
6. Tahini (ibhotela ye-sesame imbewu) ne-broccoli eqoshiwe kanye ne-izaqathi emgqeni
Hlanganisa umqulu wokuhlukaniswa ohlangothini zombili nge-tahini (eyenziwe ngembewu yesame) futhi ubambe umqubuki we-broccoli ne-izaqathe (lezi ziza kuqala emaphaketheni amaningi okukhiqiza kwakho esitolo). Uzoba nesihlabathi esinezintambo ezicebile, eziphathekayo, ezigcwele amaphilisi anempilo.
7. Ibhotela le-almond nama-apula ahlanziwe
Ngezinye izikhathi isikhwama asikho emakhadini. Zama lokhu okukhethwa kwesikhantshi, okungenasi sandwich kokudla kwasemini noma njengomqondo we-snack. Ibhotela le-almond lenziwe ngama-alimondi, okuyizinhlayiya zomuthi. Ibhotela le-almond ligcwele fiber, i-vitamin E namafutha enempilo. Eqinisweni, ama-alimondi aqukethe izakhi eziningi kunazo zonke ngekhalori kunanoma yimuphi omunye nut.
8. Ibhotela lika-Cashew e-muffin yesiNgisi egcwele amagilebhisi omisiwe
Ibhotela lika-cashew lenziwe ngesikhukhula, umuthi womuthi, ngakho-ke kuphephile kulabo abanomdlavuza we-peanut kodwa hhayi umuthi wokuphuza umzimba.
Hlanganisa ibhotela lika-cashew nge-piping e-hot muffin elishisayo ye-English ye-butterfly ye-nut butter, futhi wengeze ama-raisin phezulu ukuze uthole amandla engeziwe.
9. Ibhotela lebhokisi lezinhlanzi nesinkwa sejuju
I-bhotela yebhola le-pumpkin ihlukile ebhotela lika-ithanga, elenziwa inyama ye-orange ye-ithanga. Ibhotela lebhola lempumpu lenziwa ngokugcoba imbewu ye-ithinki nokugaya e-blender kuya kwe-butter butter. Spread tincetu zesinkwa nge-bhotela ye-ithinki ye-ithinki bese uphonsa uju phezulu ngenhla kumasangweji we-peanut butter.
Izwi kusuka
I-peanut ye-allerancer diagnosis ngokucacile ilawula ibhotela le-peanut kanye ne-jelly sandwich.
Kodwa futhi kuvula umhlaba wonke omusha wemibono yasemini ezithakazelisayo. Hlanganisa futhi ufanise lezi noma udale eyakho, futhi ungathola ukuthi awuphuthelwa yizo PB & Js nhlobo.
> Umthombo:
> Ukudla kokudla okunomsoco kanye nemfundo. Ukuphatha i-Food Allergies at Home fact sheet.