IiNzuzo zeBar yeGranola kunye neGranola, iiNgozi kunye neRecipe

IGranola Ithathwa njengecereal esempilweni yesidlo sakusasa. I-Oatmeal ngumxube oqhotsiweyo wamandongomane, iswekile okanye izimuncumuncu ezifana nobusi. Isenokuba nezinye izithako ezifana nezinye iicereals, irayisi evutshiweyo, iziqhamo ezomisiweyo, imbewu.

Ibha yeGranola Ngakolunye uhlangothi, ifumaneka kwimarike njenge-snack efanelekileyo kunye nenempilo, ekhethwayo ngenxa yokunambitheka kwayo kunye nokuguquguquka. Kwezinye iimeko, le mivalo inokuba ngumthombo olungileyo wefayibha kunye neprotheyini ekutyeni phakathi kokutya.

Kodwa ezinye zineswekile eninzi, i-carbohydrates, kunye neekhalori. kwinqaku "yintoni igranola", "lithini ixabiso lesondlo kunye nezithako zegranola", "indlela yokutya igranola", "zingaphi iikhalori kwibha yegranola", "uyenza njani ibha yegranola ekhaya", "yigranola kunye negranola bar usempilweni” imibuzo iya kuphendulwa.

Yintoni iXabiso leSondlo leGranola Bar?

Imivalo yeGranola; Yenziwe ngezithako ezifana ne-oats, iziqhamo ezomisiweyo, iindongomane, iimbewu, ubusi, ikhokhonathi kunye neechips itshokolethi. Ixabiso lesondlo sale mivalo lihluka kakhulu ngokuxhomekeke kwi-brand kunye nezithako ezisetyenzisiweyo. Nangona iintlobo ezininzi ziqulethe iswekile eyongezelelweyo kunye neekhalori, kukho iindidi eziphilileyo.

Ibha yeGranola ikhalori Uninzi luqulethe malunga ne-100-300 yeekhalori, i-1-10 grams yeprotheni kunye ne-1-7 grams yefiber kwinkonzo enye. Uninzi lwazo lunee-micronutrients ezongeziweyo, kubandakanya iivithamini B, i-calcium, i-magnesium kunye nentsimbi. 

Ziziphi iiNzuzo zeeBar zeGranola?

Ezi zinti zifanelekile, zinoqoqosho, ziyaphatheka kwaye ziphekwe kwangaphambili, okwenza kube lula ukuthintela ukutya kakhulu.

Olunye uphando lubonisa ukuba ukutya okulungiselelwe kwangaphambili kunokuba luncedo ekulawuleni ubunzima. Iqulethe izithako ezinempilo ezifana ne-oats, amandongomane, imbewu kunye neziqhamo ezomisiweyo ibha yegranolaBanokuba yinxalenye yokutya okunempilo.

Ziziphi iingozi zeBar yeGranola?

Ezi ngokuqhelekileyo zibhekwa njenge-snack enempilo, kodwa ezininzi ziqulethe iswekile eyongezelelweyo, iikhalori kunye nezithako ezenziweyo.

Uphononongo lubonisa ukuba ukusetyenziswa ngokugqithiseleyo kweswekile eyongezelelweyo kwandisa umngcipheko weemeko ezininzi ezingapheliyo, kuquka isifo sikashukela, ukukhuluphala kunye nesifo senhliziyo. 

ezithile ibha yegranolaUtywala beswekile okanye i-sweeteners eyenziweyo isetyenziselwa ukunciphisa umxholo weswekile, onokubangela ezinye iingxaki zempilo.

Ngokomzekelo, i-alcohols yeswekile efana ne-xylitol kunye ne-sorbitol ayiphuli ngokupheleleyo emizimbeni yethu kwaye ingabangela iingxaki zokugaya ukutya kubantu abanovelwano kwimiphumo yabo. Uphando lucebisa ukuba banokuphazamisana nolawulo lweswekile yegazi kwaye bachaphazele kakubi iibhaktheriya eziluncedo zamathumbu. 

Iresiphi yeBar yeGranola

Ibha yeGranola Xa kuthengwa, kuyimfuneko ukujonga ngononophelo ileyibhile yesithako kwaye ukhethe iimveliso ezenziwe ngokutya okwenene, ezifana neziqhamo, amantongomane kunye neenkozo. Kwakhona khangela imveliso engaphantsi kwe-10 grams yeswekile, ubuncinane i-5 grams yeprotheni kunye ne-3 grams yefiber. 

Ukuba ujonge ubunzima bakho, jonga umxholo wekhalori kwaye ukhethe iibha ezineekhalori ezingaphantsi kwama-250 ngokuphakwa. 

Kungenjalo, unokuyilungiselela usebenzisa nje izithako ezimbalwa ezilula. ibha yegranola yasekhaya Unokukhetha kwakhona. Isicelo ibha yegranola yasekhaya...

Uyenza njani iBar yeGranola

• 2 iikomityi oats
• 1 indebe yamantongomane (ialmonds, walnuts, pistachios, njl.)
• 1 isitya esincinci semihla
• 1/4–1/2 ikomityi ibhotolo yamandongomane
• 1/4 indebe ye-maple isiraphu okanye ubusi (ukhetho)
• Imixube efana neziqhamo ezomisiweyo okanye itshokolethi chips

Ngaphambi kokuba udibanise kumxube, yinqumle imihla ibe ngamaqhekeza amancinci ngokuwatsala kwirobhothi. Kwakhona, fudumeza ibhotolo yamandongomane kunye nesiraphu yemaple okanye ubusi epanini malunga nomzuzu.

Xuba izithako, ugalele kuso nasiphi na isitya okanye itoti ye-muffin kwaye uyibeke kwisikhenkcisi imizuzu engama-20-25. Emva koko usike kwaye uphake.

KONWABELE UKUTYA KWAKHO!

Yenza ntoni iGranola, Ngaba isempilweni?

IGranola I-calorie-dense, icebile kwiprotheni, i-fiber kunye ne-micronutrients. Ngokukodwa, inika isinyithi, i-magnesium, i-zinc, ubhedu, i-selenium, iivithamini B kunye ne-vitamin E.

Kodwa iprofayili yezondlo iyahluka kakhulu kuxhomekeke kwizithako ezisetyenzisiweyo.

Ziziphi iiNzuzo zeGranola?

Nangona kukho uphando oluncinci lwesayensi kwigranola ngokwayo, izithako zayo eziqhelekileyo ezifana ne-oats, i-flaxseed, imbewu ye-chia kunye ne-almonds ziluncedo kakhulu.

Ikugcina umbulelo opheleleyo kumxholo wayo ophezulu wefiber

Uninzi lwegranolas zizityebi kwiprotheyini kunye nefiber ezibonelela ngokuhlutha. Iprotheni, ghrelin kwaye ichaphazela amanqanaba eehomoni ezibalulekileyo ze-satiety ezifana ne-GLP-1.

IGranolaIzithako ezineprotheyini ephezulu kuyo ngamandongomane afana nealmonds, walnuts kunye necashews, kunye nembewu efana nehemp kunye nesesame.

Ukongeza, ukutya okunefayibha ephezulu okufana neoats, amandongomane, kunye nembewu kucotha ukukhupha isisu kunye nokwandisa ixesha lokwetyisa, okunokukunceda uzive ugcwele ixesha elide kwaye uncede ukulawula ukutya.

Zeziphi ezinye iingenelo zempilo ezinokubakho?

Yandisa uxinzelelo lwegazi

Izithako zefiber eziphezulu ezifana ne-oats kunye ne-flaxseed ziye zaboniswa ukunceda ukunciphisa uxinzelelo lwegazi.

Yehlisa amanqanaba e-cholesterol

OatIngumthombo olungileyo we-beta glucan, uhlobo lwefiber olusebenza ukunciphisa inani elipheleleyo kunye ne-LDL (embi) amanqanaba e-cholesterol, izinto ezimbini ezinobungozi kwisifo senhliziyo.

yehlisa iswekile yegazi

Iinkozo ezipheleleyo, iziqhamo ezomisiweyo, amandongomane kunye nembewu zinokunceda ukulawula amanqanaba eswekile yegazi, ngakumbi kubantu abatyebe kakhulu okanye abanesifo seswekile.

Iphucula impilo yamathumbu

IGranolakufunyaniswe ukonyusa amanqanaba ebhaktheriya yamathumbu esempilweni xa kuthelekiswa neecereals zakusasa ezisulungekileyo.

Ibonelela nge-antioxidants ezininzi

Izithako ezifana nekakhukhunathi, imbewu ye-chia kunye ne-Brazil nuts, i-gallic acid, i-quercetin, selenium Ziyimithombo elungileyo ye-antioxidant elwa nokudumba efana ne-vitamin E kunye ne-vitamin E.

Kulula ukulungiselela kunye nokutya

IGranolaLukhetho oluhle lwabakhweli kunye nabapakishi njengoko kulula ukuyigcina ixesha elide.

Ziziphi iingozi zeGranola?

IGranolaNangona ezinye izithako zayo zisempilweni, zinokuba nee<em>calories eziphezulu kwaye ziqulathe amafutha kunye neeswekile ezongeziweyo.

Amafutha afana neoli yemifuno, i-coconut oil, kunye ne-nut butter zihlala zibandakanyiwe ukunceda ukubopha izithako, ukongeza incasa, kunye nokunceda inkqubo yokuqhotsa.

Nangona kunjalo, ezi zibonelela ngeekhalori ezongezelelweyo. Ukutya ngaphezu kwesahlulo esichaziweyo kukhokelela ekuzuzeni ubunzima obungafunwayo, ukwandisa umngcipheko wokukhuluphala kunye nezifo ze-metabolic.

Ukongeza, kucetyiswa ukunciphisa i-sugar intake kwi-10% yeekhalori zemihla ngemihla zizonke; oku kulingana neetipuni ezili-2000 (iigram ezingama-12) zeswekile kukutya okunekhalori ezingama-50.

ezithile iliza elikhuluUkutya okukodwa kuqulethe malunga neetipuni ezi-4 (17 grams) zeswekile. Ukutya ngaphezu kobungakanani obuqhelekileyo bokukhonza kuthetha ukutya izixa ezigqithisileyo zeswekile.

Ukutya iswekile eninzi kunokunyusa umngcipheko weemeko ezininzi, kubandakanywa uhlobo lwe-2 yeswekile, ukutyeba, isifo senhliziyo, ukubola kwamazinyo kunye nezinye iintlobo zomhlaza.

Ke zilumkele izithako ezifana neetshiphusi zetshokholethi, ubusi, kunye neziqhamo ezomisiweyo ezineswekile eyongeziweyo.

Ungayikhetha njani iGranola esempilweni

Funda iilebhile zesondlo ngononophelo xa uthenga igranola, njengoko izithako zohluka kakhulu ngokwebrendi.

Gwema iimveliso ezidwelisa iswekile okanye i-sweeteners, kubandakanywa i-sweeteners yendalo njengobusi, kwizithako ezimbalwa zokuqala.

Kunoko, izithako zokuqala kufuneka zibe kukutya kwendalo okufana ne-oats, i-nuts, imbewu, kunye neziqhamo ezomisiweyo.

Ngenxa yoko; 

IGranola Yinkozo enezondlo nentliziyo. Kodwa iintlobo ezininzi zineekhalori eziphezulu kwaye zigcwele iswekile egqithisileyo enokwenzakalisa impilo.

Khetha iimveliso ezinezithako zendalo, ezifana neerasentyisi, imbewu, kunye namandongomane atyebileyo kwiprotheyini kunye nefayibha, kwaye ufunde iilebhile ngononophelo.

Ibha yeGranola Yisnack efanelekileyo, emnandi kwaye ephathekayo. Sekunjalo, iintlobo ezininzi ezipakishwe kwangaphambili zineswekile eninzi kunye neekhalori ezinokwenzakalisa impilo. Kuyimfuneko ukufunda ngononophelo izintlu zezithako. Eyona nto ingcono ukuyenza ekhaya.