Granola E nkoa e le lijo-thollo tsa hoseng tse phetseng hantle. Oatmeal ke motsoako o halikiloeng oa linate, tsoekere kapa li-sweeteners tse kang mahe a linotsi. E kanna ea ba le lisebelisoa tse ling joalo ka lijo-thollo tse ling, raese e butsoeng, litholoana tse omisitsoeng, peo.
bar ea granola Ka lehlakoreng le leng, e fumaneha 'marakeng e le sejo se bonolo le se phetseng hantle, se ratoang bakeng sa tatso ea sona le ho feto-fetoha ha maemo. Maemong a mang, li-bar tsena e ka ba mohloli o motle oa fiber le liprotheine tseo u ka li jang lipakeng tsa lijo.
Empa tse ling li na le tsoekere e ngata, lik’habohaedreite le lik’halori. sehloohong "granola ke eng", "mokhoa oa phepo le metsoako ea granola ke eng", "mokhoa oa ho ja granola", "ho na le lik'hilojule tse kae ka granola bar", "mokhoa oa ho etsa granola bar lapeng", "ke granola le granola bar bophelo bo botle” lipotso li tla arajoa.
Boleng ba Phepo ea Granola Bar ke Bofe?
Li-bar tsa Granola; E entsoe ka metsoako e kang oats, litholoana tse omisitsoeng, linate, peo, mahe a linotsi, kokonate le lichipisi tsa chokolete. Boleng ba phepo ea li-bar tsena bo fapana haholo ho latela mofuta le metsoako e sebelisitsoeng. Le hoja mefuta e mengata e na le tsoekere e eketsehileng le lik'halori, ho boetse ho na le mefuta e phetseng hantle.
bar ea granolakhalori Tse ngata li na le lik'hilojule tse ka bang 100-300, ligrama tse 1-10 tsa protheine le ligrama tse 1-7 tsa fiber ka nako e le 'ngoe. Tse ngata li boetse li na le limatlafatsi tse ling tse ekelitsoeng, ho kenyelletsa livithamini tsa B, calcium, magnesium le tšepe.
Melemo ea Libara tsa Granola ke Efe?
Lithupa tsena li bonolo, li na le chelete, lia nkeha hape li phehiloe esale pele, ho etsa hore ho be bonolo ho thibela ho ja ho feta tekano.
Lipatlisiso tse ling li bontša hore lijo tse lokiselitsoeng esale pele li ka ba molemo bakeng sa ho laola boima ba 'mele. E na le metsoako e phetseng hantle e kang oats, linate, lipeo le litholoana tse omisitsoeng bar ea granolaE ka ba karolo ea lijo tse phetseng hantle.
Likotsi tsa Granola Bar ke life?
Tsena ka kakaretso li nkuoa e le seneke se phetseng hantle, empa tse ngata li na le tsoekere e ekelitsoeng, lik'hilojule le metsoako ea maiketsetso.
Liphuputso li bontša hore tšebeliso e feteletseng ea tsoekere e eketsehileng e eketsa kotsi ea maemo a mangata a sa foleng, ho akarelletsa lefu la tsoekere, botenya le lefu la pelo.
ba bang bar ea granolaLino tse tahang tsa tsoekere kapa li-sweeteners tsa maiketsetso li sebelisoa ho fokotsa litaba tsa tsoekere, tse ka bakang mathata a mang a bophelo bo botle.
Ka mohlala, lino tse tahang tse kang xylitol le sorbitol ha li senyehe ka ho feletseng 'meleng ea rona' me li ka baka mathata a tšilo ea lijo ho batho ba amehileng ka liphello tsa bona. Lipatlisiso li fana ka maikutlo a hore li ka kena-kenana le taolo ea tsoekere ea mali 'me tsa ama hampe libaktheria tse molemo tsa mala.
Recipe ea Granola Bar
bar ea granola Ha u reka, ho hlokahala hore u hlahlobe ka hloko letšoao la motsoako 'me u khethe lihlahisoa tse entsoeng haholo ka lijo tsa sebele, tse kang litholoana, linate le lijo-thollo. Hape sheba sehlahisoa se nang le ligrama tse ka tlase ho 10 tsa tsoekere, bonyane ligrama tse 5 tsa protheine le ligrama tse 3 tsa fiber.
Haeba u ntse u shebile boima ba hau, sheba likhalori 'me u khethe li-bar tse nang le lik'hilojule tse ka tlase ho 250 ha u sebeletsa.
Ntle le moo, u ka e lokisa u sebelisa metsoako e seng mekae feela e bonolo. bar ea granola e entsoeng lapeng U ka boela ua khetha. Kopa bar ea granola e entsoeng lapeng...
Mokhoa oa ho etsa Granola Bar
Likopi tse 2 tsa oats
1 senoelo sa linate (lialmonde, walnuts, pistachios, joalo-joalo)
1 sekotlolo se senyenyane sa matsatsi
1/4–1/2 senoelo sa peanut butter
1/4 senoelo sa sirapo ea maple kapa mahe a linotsi (ho ikhethela)
Metsoako e kang litholoana tse omisitsoeng kapa tsokolate chips
Pele o eketsa motsoako, khaola matsatsi ka likotoana tse nyane ka ho li hula ka roboto. Hape, futhumatsa peanut butter le sirapo ea 'mapole kapa mahe a linotši ka sekotlolo se ka etsang motsotso.
Kopanya metsoako, tšela ka sekotlolo leha e le sefe kapa thini ea muffin 'me ue behe ka sehatsetsing bakeng sa metsotso e 20-25. Ebe u khaola 'me u sebeletse.
NATEFELOA KE LIJO TSA HAU!
Granola e Etsa'ng, Na e Phetse hantle?
Granola E na le lik'halori, e nang le protheine e ngata, fiber le micronutrients. Ka ho khetheha, e fana ka tšepe, magnesium, zinki, koporo, selenium, livithamine tsa B le vithamine E.
Empa boemo ba limatlafatsi bo fapana haholo ho latela metsoako e sebelisoang.
Melemo ea Granola ke Efe?
Le hoja ho na le lipatlisiso tse fokolang tsa saense ka granola ka boeona, metsoako e tloaelehileng e kang oats, flaxseed, chia peo le lialmonde li molemo haholo.
E u boloka ka botlalo ka lebaka la fiber ea eona e phahameng
Li-granola tse ngata li na le liprotheine tse ngata le fiber tse fanang ka satiety. Protheine, ghrelin mme e ama maemo a lihomone tsa bohlokoa tsa satiety joalo ka GLP-1.
GranolaMetsoako e nang le protheine e ngata ho eona ke linate tse kang lialmonde, walnuts le cashews, le lipeo tse kang hemp le sesame.
Ho feta moo, lijo tse nang le fiber e ngata joalo ka oats, linate le lipeo li lieha ho tsoa ka mpeng le ho eketsa nako ea tšilo ea lijo, e ka u thusang hore u ikutloe u khotse nako e telele le ho thusa ho laola takatso ea lijo.
Melemo e meng ea bophelo bo botle ke efe?
E eketsa khatello ea mali
Lisebelisoa tse nang le fiber e phahameng joalo ka oats le flaxseed li bontšitsoe ho thusa ho theola khatello ea mali.
E fokotsa boemo ba k'holeseterole
OatKe mohloli o motle oa beta glucan, mofuta oa fiber e sebetsang ho theola kakaretso le LDL (e mpe) maemo a k'holeseterole, mabaka a mabeli a kotsi bakeng sa lefu la pelo.
e theola tsoekere maling
Lijo-thollo, litholoana tse omisitsoeng, linate le lipeo li ka thusa ho laola maemo a tsoekere ea mali, haholo-holo ho batho ba batenya kapa ba nang le lefu la tsoekere.
E ntlafatsa bophelo bo botle ba mala
Granolae fumanoe e eketsa maemo a libaktheria tse phetseng hantle tsa mala ha li bapisoa le lijo-thollo tse hloekisitsoeng tsa lijo tsa hoseng.
E fana ka li-antioxidants tse ngata
Lisebelisoa tse kang kokonate, peo ea chia le linate tsa Brazil, gallic acid, quercetin, selenium Ke mehloli e metle ea li-antioxidants tse loantšang ho ruruha joalo ka vithamine E le vithamine E.
Ho bonolo ho pheha le ho ja
GranolaKe khetho e ntle bakeng sa bahahlauli le mekotla kaha ho bonolo ho e boloka nako e telele.
Likotsi tsa Granola ke life?
GranolaLe hoja metsoako e meng ea eona e phetse hantle, e ka ba le lik’hilojule tse ngata ’me e na le mafura a eketsehileng le tsoekere.
Lioli tse kang oli ea meroho, oli ea kokonate le botoro ea linate hangata li kenyelelitsoe ho thusa ho kopanya metsoako, ho eketsa tatso, le ho thusa mokhoa oa ho halika.
Leha ho le joalo, tsena li fana ka lik'hilojule tse eketsehileng. Ho ja ho feta karolo e boletsoeng ho lebisa ho boima ba 'mele bo sa batleheng, ho eketsa kotsi ea botenya le mafu a metabolism.
Ho phaella moo, ho kgothaletswa ho fokotsa ho ja tsoekere ho 10% ea kakaretso ea lik'hilojule tsa letsatsi le letsatsi; sena se lekana le likhabapo tse ka bang 2000 (ligrama tse 12) tsa tsoekere lijong tsa lik'halori tse 50.
ba bang leqhubu le leholoSejo se le seng se na le likhaba tse 4 (ligrama tse 17) tsa tsoekere. Ho ja ho feta tekanyo e tloaelehileng ea ho sebeletsa ho bolela ho ja tsoekere e feteletseng.
Ho ja tsoekere e ngata haholo ho ka eketsa kotsi ea maemo a mangata, ho kenyelletsa lefu la tsoekere la mofuta oa 2, botenya, lefu la pelo, ho bola ha meno esita le mefuta e meng ea mofetše.
Kahoo ela hloko metsoako e kang chips ea chokolete, mahe a linotsi le litholoana tse omisitsoeng tse nang le tsoekere e ekelitsoeng.
Mokhoa oa ho khetha Granola e phetseng hantle
Bala lileibole tsa phepo ka hloko ha u reka granola, kaha metsoako e fapana ho ea ka mofuta.
Qoba lihlahisoa tse thathamisang tsoekere kapa li-sweeteners, ho kenyelletsa le li-sweeteners tsa tlhaho tse kang mahe a linotsi, linthong tse seng kae tsa pele.
Ho e-na le hoo, metsoako e seng mekae ea pele e lokela ho ba lijo tsa tlhaho tse kang oats, linate, peo le litholoana tse omisitsoeng.
Ka hoo;
Granola Ke lijo-thollo tse nang le phepo e ntle le tse monate. Empa mefuta e mengata e na le lik'hilojule tse ngata 'me e tletse tsoekere e feteletseng e ka lematsang bophelo bo botle.
Khetha lihlahisoa tse nang le metsoako ea tlhaho, joalo ka morara o omisitsoeng, lipeo le linate tse nang le protheine le fiber e ngata, 'me u bale lileibole ka hloko.
bar ea granola Ke seneke se loketseng, se monate le se nkehang habobebe. Leha ho le joalo, mefuta e mengata e seng e phuthetsoe e na le tsoekere e ngata le lik’hilojule tse ka lematsang bophelo bo botle. Hoa hlokahala ho ithuta ka hloko lethathamo la metsoako. Molemo ka ho fetisisa ke ho e etsa lapeng.
