Granola ndi Granola Bar Ubwino, Zowopsa ndi Chinsinsi

granola Imatengedwa ngati chakudya cham'mawa chathanzi. Oatmeal ndi chosakaniza chokazinga cha mtedza, shuga kapena zotsekemera monga uchi. Zitha kukhalanso ndi zinthu zina monga chimanga, mpunga wofutukuka, zipatso zouma, mbewu.

granola bar Kumbali inayi, imapezeka pamsika ngati chotupitsa chosavuta komanso chathanzi, chokondedwa chifukwa cha kukoma kwake komanso kusinthasintha. Nthawi zina, mipiringidzo iyi imatha kukhala gwero labwino la fiber ndi mapuloteni kuti azidya pakati pa chakudya.

Koma ena ali ndi shuga wambiri, ma carbs, ndi ma calories. m'nkhani "granola ndi chiyani", "zopatsa thanzi ndi zosakaniza za granola ndi chiyani", "momwe mungadyere granola", "ndi zopatsa mphamvu zingati mu bar ya granola", "momwe mungapangire granola bar kunyumba", "granola ndi granola bar wathanzi” mafunso ayankhidwa.

Kodi Chakudya Chakudya cha Granola Bar ndi chiyani?

Mipiringidzo ya Granola; Amapangidwa kuchokera ku zinthu monga oats, zipatso zouma, mtedza, mbewu, uchi, kokonati ndi chokoleti chips. Mtengo wazakudya wa mipiringidzoyi umasiyana kwambiri kutengera mtundu ndi zosakaniza zomwe zimagwiritsidwa ntchito. Ngakhale mitundu yambiri imakhala ndi shuga wowonjezera komanso zopatsa mphamvu, palinso mitundu yathanzi.

granola bar kalori Ambiri ali ndi zopatsa mphamvu 100-300, 1-10 magalamu a mapuloteni ndi 1-7 magalamu a CHIKWANGWANI mu kutumikira kamodzi. Ambiri amakhalanso ndi ma microelements owonjezera, kuphatikizapo mavitamini a B, calcium, magnesium ndi iron. 

Kodi Ubwino wa Mabala a Granola Ndi Chiyani?

Ndodozi ndizosavuta, zotsika mtengo, zonyamulika komanso zophikidwa kale, zomwe zimapangitsa kuti zikhale zosavuta kupewa kudya kwambiri.

Kafukufuku wina akuwonetsa kuti zakudya zokonzedweratu zimatha kukhala zopindulitsa pakuwongolera kulemera. Muli zosakaniza zathanzi monga oats, mtedza, njere ndi zipatso zouma mipiringidzo ya granolaIwo akhoza kukhala mbali ya zakudya wathanzi.

Kodi Granola Bar Zowopsa Ndi Chiyani?

Izi nthawi zambiri zimatengedwa ngati zokhwasula-khwasula, koma zambiri zimakhala ndi shuga wowonjezera, zopatsa mphamvu komanso zopangira.

Kafukufuku akuwonetsa kuti kumwa kwambiri shuga wowonjezera kumawonjezera chiopsezo cha matenda ambiri osatha, kuphatikiza matenda a shuga, kunenepa kwambiri komanso matenda amtima. 

ena mipiringidzo ya granolaMowa wa shuga kapena zotsekemera zopangira zimagwiritsidwa ntchito kuchepetsa kuchuluka kwa shuga, zomwe zingayambitse matenda ena.

Mwachitsanzo, zakumwa za shuga monga xylitol ndi sorbitol sizimawonongeka m'matupi athu ndipo zingayambitse mavuto a m'mimba mwa anthu omwe amakhudzidwa ndi zotsatira zake. Kafukufuku akuwonetsa kuti amatha kusokoneza kuwongolera shuga m'magazi ndikuwononga mabakiteriya opindulitsa a m'matumbo. 

Granola Bar Chinsinsi

granola bar Pogula, m'pofunika kuyang'ana mosamala zolembazo ndikusankha zinthu zomwe zimapangidwa kuchokera ku zakudya zenizeni, monga zipatso, mtedza ndi mbewu. Yang'ananinso chinthu chokhala ndi shuga wosakwana 10 magalamu, osachepera 5 magalamu a mapuloteni ndi 3 magalamu a fiber. 

Ngati mukuyang'anitsitsa kulemera kwanu, yang'anani zomwe zili ndi calorie ndikusankha mipiringidzo yokhala ndi zopatsa mphamvu zosakwana 250 pa kutumikira. 

Kapenanso, mutha kukonzekera pogwiritsa ntchito zosakaniza zochepa chabe. bar granola wopangidwa kunyumba Mukhozanso kusankha. Pemphani bar granola wopangidwa kunyumba...

Momwe Mungapangire Bar ya Granola

• 2 makapu oats
• 1 chikho cha mtedza (amondi, walnuts, pistachios, etc.)
• 1 mbale yaing'ono ya madeti
• 1/4-1/2 chikho chiponde batala
• 1/4 chikho cha mapulo madzi kapena uchi (ngati mukufuna)
• Zosakaniza monga zipatso zouma kapena chokoleti chips

Musanawonjezere kusakaniza, dulani madetiwo mu tiziduswa tating'onoting'ono powakoka mu robot. Komanso tenthetsani batala wa peanut ndi madzi a mapulo kapena uchi mumphika kwa mphindi imodzi.

Sakanizani zosakaniza, kutsanulira mu mbale iliyonse kapena muffin malata ndikuyika mufiriji kwa mphindi 20-25. Kenako kagawo ndi kutumikira.

SANGALATSIDWANI NDI CHAKUDYA CHANU!

Kodi Granola Imachita Chiyani, Ndi Yathanzi?

granola Ndi calorie-dense, wolemera mu mapuloteni, fiber ndi micronutrients. Makamaka, amapereka chitsulo, magnesium, nthaka, mkuwa, selenium, mavitamini B ndi vitamini E.

Koma mbiri ya michere imasiyana kwambiri kutengera zomwe zimagwiritsidwa ntchito.

Kodi Ubwino wa Granola Ndi Chiyani?

Ngakhale pali kafukufuku wochepa wa sayansi pa granola palokha, zosakaniza zomwe zimagwiritsidwa ntchito monga oats, flaxseed, chia mbewu, ndi amondi ndizopindulitsa kwambiri.

Zimakusungani kwathunthu chifukwa cha kuchuluka kwa fiber

Ma granolas ambiri amakhala ndi mapuloteni komanso fiber zomwe zimapereka kukhuta. mapuloteni, ghrelin ndipo imakhudza milingo ya mahomoni okhuta ofunikira monga GLP-1.

granolaZomwe zili ndi mapuloteni ambiri ndi mtedza monga amondi, walnuts ndi ma cashews, ndi mbewu monga hemp ndi sesame.

Kuonjezera apo, zakudya zokhala ndi ulusi wambiri monga oats, mtedza, ndi njere zimachepetsa kutulutsa m'mimba ndikuwonjezera nthawi ya chimbudzi, zomwe zingakuthandizeni kuti mukhale okhuta kwa nthawi yayitali ndikuthandizira kuchepetsa chilakolako.

Ndi mapindu ena ati omwe angakhale nawo paumoyo?

Kumawonjezera kuthamanga kwa magazi

Zosakaniza zokhala ndi fiber zambiri monga oats ndi flaxseed zawonetsedwa kuti zimathandizira kuchepetsa kuthamanga kwa magazi.

Amachepetsa cholesterol

PhalaNdi gwero labwino la beta glucan, mtundu wa ulusi womwe umagwira ntchito kutsitsa kuchuluka kwa mafuta m'thupi ndi LDL (zoyipa) za cholesterol, zifukwa ziwiri zowopsa za matenda amtima.

amachepetsa shuga m'magazi

Mbewu zonse, zipatso zouma, mtedza ndi njere zingathandize kuchepetsa kuchuluka kwa shuga m'magazi, makamaka kwa anthu omwe ali onenepa kwambiri kapena odwala matenda a shuga.

Imawonjezera thanzi lamatumbo

granolazapezeka kuti zimachulukitsa mabakiteriya am'matumbo athanzi poyerekeza ndi chimanga cham'mawa.

Amapereka ma antioxidants ambiri

Zosakaniza monga kokonati, mbewu za chia ndi mtedza wa Brazil, gallic acid, quercetin, selenium Ndiwo magwero abwino a antioxidants olimbana ndi kutupa monga vitamini E ndi vitamini E.

Zosavuta kukonzekera ndi kudya

granolaNdi njira yabwino kwa oyenda ndi oyenda m'mbuyo chifukwa ndi yosavuta kusunga kwa nthawi yayitali.

Kodi Zowopsa za Granola Ndi Chiyani?

granolaNgakhale kuti zina mwa zinthu zake n’zathanzi, zimatha kukhala zopatsa mphamvu zambiri komanso zimakhala ndi mafuta ndi shuga.

Mafuta monga mafuta a masamba, mafuta a kokonati, ndi batala wa nati nthawi zambiri amaphatikizidwa kuti athandize kumanga zosakaniza, kuwonjezera kukoma, ndi kuthandizira kukazinga.

Komabe, izi zimapereka ma calories owonjezera. Kudya kwambiri kuposa gawo lotchulidwa kumabweretsa kulemera kosafunikira, kuonjezera chiopsezo cha kunenepa kwambiri ndi matenda a metabolic.

Kuphatikiza apo, tikulimbikitsidwa kuchepetsa kudya kwa shuga mpaka 10% ya zopatsa mphamvu zatsiku ndi tsiku; izi zikufanana ndi pafupifupi ma teaspoon 2000 (12 magalamu) a shuga muzakudya zama calorie 50.

ena funde lalikuluChigawo chilichonse chimakhala ndi masupuni anayi (4 magalamu) a shuga. Kudya mopitirira muyeso wa kutumikiridwa kumatanthauza kudya shuga wambiri.

Kudya shuga wambiri kungapangitse chiopsezo cha matenda ambiri, kuphatikizapo matenda a shuga a mtundu wa 2, kunenepa kwambiri, matenda a mtima, kuwola kwa mano komanso mitundu ina ya khansa.

Choncho samalani ndi zinthu monga tchipisi ta chokoleti, uchi, ndi zipatso zouma zokhala ndi shuga wowonjezera.

Momwe Mungasankhire Granola Yathanzi

Werengani mosamala zolemba zazakudya pogula granola, chifukwa zosakaniza zimasiyana mosiyanasiyana malinga ndi mtundu wake.

Pewani zinthu zomwe zimalemba shuga kapena zotsekemera, kuphatikiza zotsekemera zachilengedwe monga uchi, pazosakaniza zingapo zoyambirira.

M'malo mwake, zosakaniza zoyamba ziyenera kukhala zakudya zachilengedwe monga oats, mtedza, mbewu, ndi zipatso zouma.

Chifukwa; 

granola Ndi mbewu yopatsa thanzi komanso yokoma mtima. Koma mitundu yambiri imakhala ndi zopatsa mphamvu zambiri komanso yodzaza ndi shuga wambiri zomwe zingawononge thanzi.

Sankhani zinthu zomwe zili ndi zinthu zachilengedwe, monga zoumba zoumba, njere, ndi mtedza zomwe zili ndi mapuloteni ndi fiber zambiri, ndipo werengani malemba mosamala.

granola bar Ndi chakudya chosavuta, chokoma komanso chonyamula. Komabe, mitundu yambiri yokonzedweratu ili ndi shuga wambiri komanso zopatsa mphamvu zomwe zingawononge thanzi. M'pofunika kuphunzira mosamala ndandanda zosakaniza. Zabwino kwambiri ndikuzipangira kunyumba.