Zviri muChinyorwa
mysliä Inonzi chikafu chemangwanani chine utano. Oatmeal musanganiswa wakakangwa wenzungu, shuga kana zvinotapira zvakaita seuchi. Inogonawo kunge iine zvimwe zvinongedzo senge zvimwe zviyo, mupunga wakakangwa, michero yakaomeswa, mhodzi.
granola bar Kune rumwe rutivi, inowanikwa mumusika sechikafu chiri nyore uye chine utano, chinosarudzwa nokuda kwekunaka kwayo uye kushandiswa kwakasiyana-siyana. Mune zvimwe zviitiko, mabara aya anogona kuve sosi yakanaka yefiber uye mapuroteni ekudya pakati pekudya.
Asi mamwe ane shuga yakawanda, carbs, uye macalorie. muchinyorwa "chii chinonzi granola", "chii chinovaka muviri uye zvigadzirwa zvegranola", "madyiro egranola", "mangani macalorie mugranola bar", "magadzirirwo egranola bar kumba", "granola negranola bar utano” mibvunzo ichapindurwa.
Chii chinonzi Nutritional Value yeGranola Bar?
Granola bars; Inogadzirwa kubva kune zvinongedzo senge oats, michero yakaomeswa, nzungu, mhodzi, uchi, kokonati uye chokoreti chips. Kukosha kwekudya kwemabhawa aya kunosiyana zvakanyanya zvichienderana nemhando uye zvigadzirwa zvinoshandiswa. Kunyange zvazvo mhando dzakawanda dzine shuga yakawedzerwa uye macalorie, kune marudzi ane hutano zvakare.
granola bar koriori Mazhinji ane anenge 100-300 makorikori, 1-10 magiramu eprotein uye 1-7 magiramu efiber mune imwe chete kushumira. Vakawanda vanewo mamwe ma micronutrients akawedzerwa, kusanganisira B mavitamini, calcium, magnesium uye iron.
Ndezvipi Zvakanakira Mabhawa eGranola?
Zvimiti izvi zviri nyore, zvehupfumi, zvinotakurika uye zvakare zvakabikwa kare, zvichiita kuti zvive nyore kudzivirira kudyisa.
Imwe tsvakurudzo inoratidza kuti zvokudya zvakafanogadzirirwa zvinogona kubatsira pakudzora uremu. Iine zvinhu zvine hutano zvakaita seoti, nzungu, mhodzi nemichero yakaomeswa granola barsVanogona kuva chikamu chekudya kune utano.
Chii chinonzi Granola Bar Kukuvadza?
Izvi zvinowanzoonekwa sekudya kunovaka muviri, asi zvakawanda zvine shuga yakawedzerwa, macalorie uye zvigadzirwa zvekugadzira.
Zvidzidzo zvinoratidza kuti kunyanya kushandiswa kweshuga yakawedzerwa kunowedzera njodzi yezvirwere zvakawanda zvisingaperi, kusanganisira chirwere cheshuga, kufutisa uye chirwere chemwoyo.
zvimwe granola barsZvinwiwa zveshuga kana zvinotapira zvekugadzira zvinoshandiswa kuderedza huwandu hweshuga, izvo zvinogona kukonzera mamwe matambudziko ehutano.
Semuenzaniso, madoro eshuga akadai se xylitol uye sorbitol haaparadzi zvachose mumiviri yedu uye anogona kukonzera matambudziko ekudya kune vanhu vane hanya nemigumisiro yavo. Tsvagiridzo inoratidza kuti vanogona kukanganisa kutonga kweshuga yeropa uye kukanganisa mabhakitiriya anobatsira emudumbu.
Granola Bar Recipe
granola bar Paunenge uchitenga, zvinodikanwa kunyatso tarisa iyo ingredient label uye sarudza zvigadzirwa zvinonyanya kugadzirwa kubva mukudya chaiko, semichero, nzungu uye zviyo. Tarisa zvakare chigadzirwa chine isingasviki gumi magiramu eshuga, angangoita 10 magiramu emapuroteni uye 5 magiramu efiber.
Kana iwe ukatarisa uremu hwako, tarisa macalorie emukati uye sarudza mabhawa ane asingasviki 250 macalorie pasevhisi.
Neimwe nzira, unogona kuzvigadzirira uchishandisa mashoma mashoma ekuisa. kumba granola bar Unogonawo kusarudza. Chikumbiro kumba granola bar...
Maitiro ekugadzira Granola Bar
- 2 makapu oats
- 1 kapu yenzungu (maarumondi, walnuts, pistachios, nezvimwewo)
- 1 ndiro duku yemazuva
- 1/4–1/2 mukombe nzungu ruomba
- 1/4 mukombe maple syrup kana uchi (optional)
- Misanganiswa yakadai semichero yakaomeswa kana chokoreti machipisi
Usati wawedzera musanganiswa, cheka misi kuita zvidimbu zvidiki nekudhonza murobhoti. Zvakare, pisa nzungu ruomba uye sirasi yemepu kana uchi mupoto kweinenge miniti.
Sanganisa zvigadzirwa, dururira mundiro chero ipi zvayo kana muffin tin woisa mufiriji kwemaminetsi 20-25. Zvadaro cheka uye ushumire.
NADZWA KUDYA KWAKO!
Chii Chinoita Granola, Hutano Here?
mysliä Iyo ine calorie-dense, yakapfuma muprotein, fiber uye micronutrients. Kunyanya, inopa iron, magnesium, zingi, mhangura, selenium, B mavhitaminzi uye vhitamini E.
Asi chimiro chekudya chinosiyana zvakanyanya zvichienderana nemidziyo inoshandiswa.
Ndeapi Mabhenefiti eGranola?
Kunyange paine tsvakiridzo shoma yesainzi pagranola pachayo, zvinosanganisirwa zvakajairwa senge oats, flaxseed, chia mhodzi, uye maarumondi anobatsira zvikuru.
Inokuchengeta iwe uzere nekutenda kune yakakwira fiber yemukati
Magranola mazhinji akapfuma muprotein uye fiber inopa satiety. Protein, ghrelin uye inokanganisa mazinga eakakosha satiety mahomoni akadai seGLP-1.
mysliäIzvo zvine mapuroteni akawanda mukati mayo nzungu dzakadai searumondi, walnuts uye cashews, uye mhodzi dzakadai sehemp uye sesame.
Pamusoro pezvo, chikafu chepamusoro-fiber senge oats, nzungu, uye mhodzi inononoka kubuda mudumbu uye inowedzera kugaya nguva, izvo zvinogona kukubatsira kuti unzwe wakaguta kwenguva yakareba uye kubatsira kudzora havi.
Ndezvipi zvimwe zvinogona kubatsira pahutano?
Kunowedzera BP
High-fiber ingredients senge oats neflaxseed zvakaratidzwa kubatsira kudzikisa BP.
Inoderedza cholesterol mazinga
OatIyo yakanaka sosi ye beta glucan, rudzi rwefiber inoshanda kudzikisa yakazara uye LDL (yakaipa) cholesterol mazinga, maviri engozi yechirwere chemoyo.
inoderedza shuga yeropa
Zviyo zvakakwana, michero yakaomeswa, nzungu uye mhodzi zvinogona kubatsira kudzora mazinga eshuga yeropa, kunyanya muvanhu vane uremu kana kuti prediabetic.
Inovandudza hutano hwematumbo
mysliäyakawanikwa ichiwedzera mazinga ehutano hwematumbo mabhakitiriya kana achienzaniswa nekunatswa zviyo zvemangwanani.
Inopa akawanda antioxidants
Ingredients senge kokonati, chia mbeu neBrazil nzungu, gallic acid, quercetin, selenium Iwo akanaka masosi ekuzvimba-kurwisa antioxidants senge vhitamini E uye vhitamini E.
Zviri nyore kugadzirira uye kudya
mysliäIyo yakanaka sarudzo yevanofamba netsoka uye backpackers sezvo iri nyore kuchengeta kwenguva yakareba.
Ndezvipi Kukuvadza kweGranola?
mysliäKunyange zvazvo zvimwe zvezvinhu zvayo zvine utano, zvinogona kuva nemacalorie akawanda uye zvine mafuta akawedzerwa neshuga.
Mafuta akadai semafuta emuriwo, kokonati mafuta, uye nut butter anowanzo kuverengerwa kubatsira kusunga zvimisikidzo, kuwedzera flavour, uye kubatsira kuita frying.
Nekudaro, izvi zvinopa mamwe macalories. Kudya zvinopfuura chikamu chakatarwa kunotungamirira kuhuremu husingadiwi, kuwedzera njodzi yekufutisa uye zvirwere zvemetabolism.
Mukuwedzera, zvinokurudzirwa kuderedza kudya kweshuga kusvika ku10% yehuwandu hwemakori ezuva nezuva; izvi zvakaenzana nemaspuni gumi nemaviri (2000 magiramu) eshuga mukudya kwe12-calorie.
zvimwe big waveKushanda kamwe chete kunosanganisira 4 maspuni (17 magiramu) eshuga. Kudya zvakanyanya kudarika chiyero chekushumira zvinoreva kudya yakawandisa yeshuga.
Kudya shuga yakawandisa kunogona kuwedzera njodzi yemamiriro mazhinji, kusanganisira Type 2 chirwere cheshuga, kufutisa, chirwere chemoyo, kuora mazino uye kunyange mamwe marudzi egomarara.
Saka chenjerera zvinhu zvakaita sechokoreti machipisi, huchi, nemichero yakaomeswa ine shuga yakawedzerwa.
Maitiro ekusarudza Hutano Granola
Verenga zvinyorwa zvinovaka muviri kana uchitenga granola, sezvo zvinongedzo zvinosiyana zvakanyanya nemhando.
Dzivisa zvigadzirwa zvinonyora shuga kana zvinotapira, zvinosanganisira zvechisikigo zvinotapira seuchi, mune zvishoma zvekutanga zvinongedzo.
Pane kudaro, zvigadzirwa zvishoma zvekutanga zvinofanirwa kunge zviri zvekudya zvechisikigo senge oats, nzungu, mhodzi, uye michero yakaomeswa.
Semagumo;
mysliä Izviyo zvinovaka muviri uye zvine moyo. Asi marudzi mazhinji ane macalorie akawandisa uye akazara neshuga yakawandisa inogona kukuvadza hutano.
Sarudza zvigadzirwa zvine zvinhu zvakasikwa, zvakaita semazambiringa akaomeswa, mhodzi, uye nzungu dzakapfuma muprotein nefiber, uye verenga mavara nemazvo.
granola bar Chikafu chinonaka, chinonaka uye chinotakurika. Zvakadaro, marudzi mazhinji akaiswa kare ane shuga yakawanda uye macalorie anogona kukuvadza hutano. Izvo zvinodikanwa kunyatsodzidza zvinyorwa zvemukati. Zvakanakisa kuzviita kumba.
Zvinyorwa Zvaunofanirwa Kuverenga
