granola Manaʻo ʻia he ʻai kakahiaka maikaʻi. ʻO ka Oatmeal kahi hui palai o nā nati, ke kō a i ʻole nā mea ʻono e like me ka meli. Hiki ke loaʻa nā mea ʻē aʻe e like me nā cereals ʻē aʻe, ka laiki puffed, nā hua maloʻo, nā hua.
ʻO Granola bar Ma ka ʻaoʻao ʻē aʻe, loaʻa ia ma ka mākeke ma ke ʻano he meaʻai kūpono a olakino, makemake ʻia no kona ʻono a me ka versatility. I kekahi mau hihia, hiki i kēia mau kī ke kumu maikaʻi o ka fiber a me ka protein e ʻai ai ma waena o nā meaʻai.
Akā ʻoi aku ka kiʻekiʻe o ke kō, nā kalapona, a me nā calorie. ma ka ʻatikala "he aha ka granola", "he aha ka waiwai waiwai a me nā meaʻai o ka granola", "pehea e ʻai ai i ka granola", "ehia ka nui o nā calorie i ka pā granola", "pehea e hana ai i ka granola bar ma ka home", "ʻo ia ka granola a me ka granola bar olakino” e pane ʻia nā nīnau.
He aha ka waiwai ʻai o Granola Bar?
Nā lāʻau granola; Hana ʻia ia mai nā mea ʻai e like me ka oats, nā hua maloʻo, nā nati, nā ʻanoʻano, ka meli, ka niu a me nā ʻāpana kokoleka. ʻOkoʻa ka waiwai o ka meaʻai o kēia mau pahu ma muli o ka brand a me nā mea i hoʻohana ʻia. ʻOiai he nui nā ʻano ʻano i hoʻohui ʻia i ke kō a me nā calorie, aia kekahi mau ʻano olakino.
ʻO Granola barcalorie Loaʻa ka hapa nui ma kahi o 100-300 calories, 1-10 grams o ka protein a me 1-7 grams o ka fiber i ka lawelawe hoʻokahi. Nui kekahi mau micronutrients i hoʻohui ʻia, me nā huaora B, calcium, magnesium a me ka hao.
He aha nā pōmaikaʻi o nā Bars Granola?
He mea maʻalahi kēia mau lāʻau, hoʻokele waiwai, lawe ʻia a hoʻomaʻamaʻa mua ʻia, e maʻalahi ai ka pale ʻana i ka ʻai nui.
Ke hōʻike nei kekahi mau noiʻi e hiki ke kōkua i nā meaʻai i hoʻomākaukau mua ʻia no ka mālama kaumaha. Loaʻa nā meaʻai olakino e like me ka oats, nati, nā hua a me nā hua maloʻo pā granolaHiki iā lākou ke lilo i ʻāpana o ka meaʻai olakino.
He aha nā pōʻino o ka Bar Granola?
Manaʻo ʻia kēia mau mea he meaʻai olakino, akā nui nā mea i hoʻohui ʻia i ke kō, nā calorie a me nā mea hana.
Hōʻike nā haʻawina ʻo ka hoʻohana nui ʻana i ke kō i hoʻohui ʻia e hoʻonui i ka pilikia o nā maʻi maʻi he nui, me ka maʻi diabetes, ka momona a me ka maʻi puʻuwai.
Kekahi pā granolaHoʻohana ʻia nā ʻawaʻawa koʻikoʻi a i ʻole nā mea ʻono kūlohelohe e hōʻemi i ke kō, hiki ke hoʻopilikia i ke olakino.
ʻO kahi laʻana, ʻaʻole e wāwahi ʻia nā waiʻona kō e like me ka xylitol a me ka sorbitol i loko o ko mākou kino a hiki ke hoʻoulu i nā pilikia digestive i ka poʻe i maʻalahi i ko lākou hopena. Hōʻike ka noiʻi hiki iā lākou ke keʻakeʻa i ka mālama ʻana i ke kōpaʻa koko a hoʻopilikia maikaʻi ʻole i nā hua bacteria maikaʻi.
ʻO Granola Bar Recipe
ʻO Granola bar I ke kūʻai ʻana, pono e nānā pono i ka lepili mea hoʻohui a koho i nā huahana i hana nui ʻia mai nā meaʻai maoli, e like me nā hua, nā nati a me nā kīʻaha. E ʻimi pū i kahi huahana me ka liʻiliʻi o 10 grams o ke kō, ma ka liʻiliʻi he 5 grams o ka protein a me 3 grams o ka fiber.
Inā mālama ʻoe i kou kaumaha, e nānā i ka ʻike calorie a koho i nā pahu me ka liʻiliʻi o 250 calories i kēlā me kēia lawelawe.
ʻO kahi ʻē aʻe, hiki iā ʻoe ke hoʻomākaukau me ka hoʻohana ʻana i kekahi mau mea maʻalahi. hale granola hale Hiki iā ʻoe ke koho. Noi hale granola hale...
Pehea e hana ai i kahi Bar Granola
2 kīʻaha oat
1 kīʻaha o nā nati (almonds, walnuts, pistachios, etc.)
1 kīʻaha liʻiliʻi lā
1/4-1/2 kīʻaha pīkī pīkī
1/4 kīʻaha maple syrup a i ʻole ka meli (koho)
Hoʻohui ʻia e like me nā hua maloʻo a i ʻole nā ʻāpana kokoleka
Ma mua o ka hoʻohui ʻana i ka hui ʻana, e ʻoki i nā lā i ʻāpana liʻiliʻi ma ka huki ʻana iā lākou i loko o ka robot. Eia kekahi, e hoʻomaʻamaʻa i ka pata pīni a me ka maple syrup a i ʻole ka meli i loko o kahi ipu no kahi minuke.
E hoʻohui i nā meaʻai, e ninini i loko o kekahi kīʻaha a i ʻole muffin tin a hoʻokomo i loko o ka friji no 20-25 mau minuke. A laila ʻokiʻoki a lawelawe.
E NA'OLI I KA PAI!
He aha ka hana a Granola, ola kino?
granola He calorie-dense, waiwai i ka protein, fiber a me nā micronutrients. ʻO ka mea kūikawā, hāʻawi ia i ka hao, ka magnesium, ka zinc, ke keleawe, ka selenium, nā huaora B a me ka huaora E.
Akā ʻokoʻa ke ʻano o ka meaʻai ma muli o nā mea i hoʻohana ʻia.
He aha nā pōmaikaʻi o Granola?
ʻOiai he liʻiliʻi ka noiʻi ʻepekema e pili ana i ka granola ponoʻī, ʻo kāna mau mea maʻamau e like me ka oats, flaxseed, chia seeds a me nā ʻalemona he mea maikaʻi loa ia.
Mālama ʻoe iā ʻoe i ke aloha piha i kona ʻano fiber kiʻekiʻe
ʻO ka hapa nui o nā granola he waiwai i ka protein a me ka fiber e hāʻawi ai i ka māʻona. ka protein, ke kuhi a pili i nā pae o nā hormones satiety koʻikoʻi e like me GLP-1.
granolaʻO nā mea momona kiʻekiʻe i loko o ia mea he mau nati e like me nā ʻalemona, nā walnuts a me nā cashews, a me nā hua e like me ka hemp a me ka sesame.
Eia kekahi, ʻo nā meaʻai fiber kiʻekiʻe e like me ka oat, nā nati, a me nā ʻanoʻano e hoʻolohi i ka hoʻokahe ʻana o ka ʻōpū a hoʻonui i ka manawa hoʻoemi, hiki ke kōkua iā ʻoe e piha no ka lōʻihi a kōkua i ka hoʻopaʻa ʻana i ka ʻai.
He aha nā pōmaikaʻi olakino ʻē aʻe?
Hoʻonui i ke koko
Ua hōʻike ʻia nā mea momona kiʻekiʻe e like me ka oats a me ka flaxseed e kōkua i ka hoʻohaʻahaʻa i ke koko.
Hoʻemi i ka pae cholesterol
ʻOakaHe kumu maikaʻi ia o ka beta glucan, kahi ʻano fiber e hoʻohaʻahaʻa i ka nui a me ka LDL (ʻino) cholesterol pae, ʻelua mau kumu pilikia no ka maʻi puʻuwai.
hoʻohaʻahaʻa i ke kō koko
Hiki ke kōkua i nā kīʻaha holoʻokoʻa, nā hua maloʻo, nā nati a me nā ʻanoʻano i ka hoʻopaʻa ʻana i ke kiʻekiʻe o ke kō koko, ʻoi aku ka nui o ka poʻe i ka momona a i ʻole prediabetic.
Hoʻomaikaʻi i ke olakino ʻōpū
granolaua ʻike ʻia e hoʻonui i nā pae o ka bacteria gut olakino i hoʻohālikelike ʻia me nā cereals ʻaina kakahiaka.
Hāʻawi i nā antioxidants he nui
ʻO nā mea e like me ka niu, nā hua chia a me nā nati Brazil, gallic acid, quercetin, selenium He kumu maikaʻi lākou o nā antioxidants e hakakā ana i ka mumū e like me ka huaora E a me ka huaora E.
Maʻalahi e hoʻomākaukau a ʻai
granolaHe koho maikaʻi ia no ka poʻe hele wāwae a me nā backpackers no ka mea he maʻalahi ke mālama no ka manawa lōʻihi.
He aha nā pōʻino o Granola?
granolaʻOiai he olakino kekahi o kāna mau meaʻai, hiki ke kiʻekiʻe i nā calorie a loaʻa i nā momona a me nā kō.
Hoʻokomo pinepine ʻia nā ʻaila e like me ka ʻaila mea kanu, ka ʻaila niu, a me ka pata nut e kōkua i ka hoʻopaʻa ʻana i nā meaʻai, hoʻohui i ka ʻono, a kōkua i ka hana palai.
Eia naʻe, hāʻawi kēia i nā calorie keu. ʻO ka ʻai ʻana ma mua o ka ʻāpana i kuhikuhi ʻia e alakaʻi i ka loaʻa ʻana o ke kaumaha i makemake ʻole ʻia, e hoʻonui ana i ka pilikia o ka momona a me nā maʻi metabolic.
Eia kekahi, ua ʻōlelo ʻia e kaupalena i ke kō i ka 10% o ka nui o nā calorie i kēlā me kēia lā; ua like kēia me 2000 teaspoons (12 grams) o ke kō i loko o ka ʻai 50-calorie.
Kekahi nalu nuiLoaʻa i kēlā me kēia lawelawe ma kahi o 4 teaspoons (17 grams) o ke kō. ʻO ka ʻai ʻana ma mua o ka nui o ka lawelawe maʻamau, ʻo ia hoʻi ka ʻai ʻana i ka nui o ke kō.
ʻO ka ʻai ʻana i ka nui o ke kō e hiki ke hoʻonui i ka pilikia o nā maʻi he nui, e like me ka maʻi diabetes type 2, ka momona, ka maʻi puʻuwai, ka pala niho a me kekahi mau ʻano maʻi kanesa.
No laila e makaʻala i nā meaʻai e like me nā ʻāpana kokoleka, ka meli, a me nā hua maloʻo me ke kō.
Pehea e koho ai i ka Granola Ola
E heluhelu pono i nā lepili meaʻai i ka wā e kūʻai ai i ka granola, no ka mea, ʻokoʻa ka nui o nā meaʻai ma ka brand.
E hōʻalo i nā huahana e papa inoa i ke kō a i ʻole nā mea ʻono, me nā mea ʻono maoli e like me ka meli, i loko o nā mea mua.
Akā, pono nā meaʻai mua e like me ka oats, nati, nā hua, a me nā hua maloʻo.
Ma ka hopena;
granola He huaʻai momona a puʻuwai. Akā he nui nā ʻano ʻano kiʻekiʻe i ka calorie a hoʻopiha ʻia me ka nui o ke kō i hiki ke hōʻeha i ke olakino.
E koho i nā huahana me nā mea kūlohelohe, e like me nā huawaina, nā hua, a me nā nati i waiwai i ka protein a me ka fiber, a heluhelu pono i nā lepili.
ʻO Granola bar He meaʻai maʻalahi, ʻono a lawe ʻia. Eia nō naʻe, nui nā ʻano ʻano prepackaged i kiʻekiʻe i ke kō a me nā calorie hiki ke hōʻeha i ke olakino. Pono e noʻonoʻo pono i ka papa inoa o nā mea hana. ʻO ka mea maikaʻi loa ka hana ʻana ma ka home.
