Okuqukethwe kwe-athikili
IGranola Kuthathwa njengokusanhlamvu kwasekuseni okunempilo. I-Oatmeal iyinhlanganisela ethosiwe yamantongomane, ushukela noma ama-sweeteners afana noju. Ingase futhi iqukethe ezinye izithako ezifana nokunye okusanhlamvu, irayisi elikhukhumele, izithelo ezomisiwe, imbewu.
Ibha ye-Granola Ngakolunye uhlangothi, iyatholakala emakethe njengesidlo esilula nesinempilo, esikhethwa ngenxa yokunambitheka kwayo nokuguquguquka. Kwezinye izimo, lawa mabha angaba umthombo omuhle wefayibha namaprotheni ongawadla phakathi kokudla.
Kodwa ezinye ziphezulu ngoshukela, ama-carbohydrate, nama-calories. esihlokweni "yini i-granola", "iyini inani lomsoco kanye nezithako ze-granola", "indlela yokudla i-granola", "mangaki ama-calories kubha ye-granola", "indlela yokwenza ibha ye-granola ekhaya", "i-granola ne-granola bar uphilile” imibuzo izophendulwa.
Liyini Inani Lokudla Okunempilo Lebha ye-Granola?
Amabha we-Granola; Yenziwe ngezithako ezifana ne-oats, izithelo ezomisiwe, amantongomane, imbewu, uju, ukhukhunathi kanye namachips kashokoledi. Inani lokudla okunempilo kwalawa mabha liyahluka kakhulu kuye ngohlobo nezithako ezisetshenzisiwe. Nakuba izinhlobo eziningi ziqukethe ushukela nama-kilojoule owengeziwe, kunezinhlobo ezinempilo futhi.
Ibha ye-Granola ikhalori Iningi liqukethe cishe ama-calories angu-100-300, amagremu angu-1-10 weprotheyini kanye namagremu angu-1-7 wefayibha ekukhonzeni okukodwa. Eziningi zibuye zibe nama-micronutrients angeziwe, okuhlanganisa amavithamini B, i-calcium, i-magnesium nensimbi.
Yiziphi Izinzuzo zama-Granola Bars?
Lezi zinti zifanelekile, ziyonga, ziyaphatheka futhi ziphekwe ngaphambili, okwenza kube lula ukuvimbela ukudla ngokweqile.
Olunye ucwaningo lubonisa ukuthi ukudla okulungiselelwe ngaphambilini kungaba yinzuzo ekulawuleni isisindo. Iqukethe izithako ezinempilo njengama-oats, amantongomane, imbewu nezithelo ezomisiwe ibha ye-granolaZingaba yingxenye yokudla okunempilo.
Yiziphi Izingozi Ze-Granola Bar?
Lokhu ngokuvamile kubhekwa njengokudla okunempilo, kodwa eziningi ziqukethe ushukela owengeziwe, ama-calories kanye nezithako zokwenziwa.
Ucwaningo lubonisa ukuthi ukusetshenziswa ngokweqile koshukela owengeziwe kwandisa ingozi yezimo eziningi ezingapheli, kuhlanganise nesifo sikashukela, ukukhuluphala kanye nesifo senhliziyo.
abanye ibha ye-granolaUtshwala boshukela noma ama-sweeteners okwenziwa asetshenziselwa ukunciphisa okuqukethwe ushukela, okungadala izinkinga ezithile zempilo.
Isibonelo, utshwala obushukela obufana ne-xylitol ne-sorbitol abuphuli ngokuphelele emizimbeni yethu futhi bungabangela izinkinga zokugaya ukudla kubantu abazwelayo emiphumeleni yabo. Ucwaningo luphakamisa ukuthi zingaphazamisa ukulawulwa kukashukela egazini futhi zibe nomthelela omubi kumabhaktheriya atholakala emathunjini.
Iresiphi ye-Granola Bar
Ibha ye-Granola Lapho uthenga, kuyadingeka ukuhlola ngokucophelela ilebula yesithako bese ukhetha imikhiqizo eyenziwa kakhulu ngokudla kwangempela, njengezithelo, amantongomane kanye nokusanhlamvu. Futhi bheka umkhiqizo ongaphansi kuka-10 amagremu kashukela, okungenani amagremu angu-5 wamaprotheni kanye namagremu angu-3 wefayibha.
Uma ubhekisisa isisindo sakho, bheka okuqukethwe kwekhalori bese ukhetha amabha anama-calories angaphansi kuka-250 ngokuphaka ngakunye.
Kungenjalo, ungayilungisa usebenzisa izithako ezimbalwa nje ezilula. ibha ye-granola eyenziwe ekhaya Ungakhetha futhi. Isicelo ibha ye-granola eyenziwe ekhaya...
Indlela Yokwenza I-Granola Bar
- 2 izinkomishi oats
- 1 inkomishi yamantongomane (ama-alimondi, ama-walnuts, ama-pistachios, njll.)
- 1 indishi encane yamadethi
- 1/4–1/2 inkomishi ibhotela lamantongomane
- 1/4 indebe ye-maple isiraphu noma uju (uyazikhethela)
- Izingxube ezifana nezithelo ezomisiwe noma ushokoledi chips
Ngaphambi kokungeza ingxube, sika izinsuku zibe izingcezu ezincane ngokuzidonsa irobhothi. Futhi, fudumeza ibhotela lamantongomane kanye nesiraphu ye-maple noma uju epanini emlilweni cishe umzuzu.
Hlanganisa izithako, uthele kunoma yisiphi isitsha noma ithini le-muffin bese ufaka efrijini imizuzu engu-20-25. Bese usike uphake.
JABULELA UKUDLA KWAKHO!
Yenzani I-Granola, Ingabe Inempilo?
IGranola I-calorie-dense, icebile amaprotheni, i-fiber kanye nama-micronutrients. Ikakhulukazi, inikeza insimbi, i-magnesium, i-zinc, ithusi, i-selenium, amavithamini B kanye ne-vitamin E.
Kodwa iphrofayili yezakhi iyahlukahluka kakhulu kuye ngokuthi izithako ezisetshenzisiwe.
Yiziphi Izinzuzo ze-Granola?
Nakuba luncane ucwaningo lwesayensi nge-granola ngokwayo, izithako zayo ezivamile ezifana ne-oats, i-flaxseed, imbewu ye-chia nama-alimondi zizuzisa kakhulu.
Ikugcina sibonga ngokugcwele ngokuqukethwe kwayo kwefayibha ephezulu
Iningi lama-granola acebile ngamaprotheni kanye ne-fiber ehlinzeka ngokusutha. Amaprotheni, ghrelin futhi kuthinta amazinga amahomoni abalulekile e-satiety njenge-GLP-1.
IGranolaIzithako ezinamaphrotheni aphezulu kuwo amantongomane afana nama-alimondi, ama-walnuts nama-cashews, nembewu efana ne-hemp nesesame.
Ukwengeza, ukudla okunefiber ephezulu okufana ne-oats, amantongomane, nembewu kubambezela ukuphuma kwesisu futhi kwandise isikhathi sokugayeka kokudla, okungakusiza uzizwe ugcwele isikhathi eside futhi kusize ukulawula isifiso sokudla.
Yiziphi ezinye izinzuzo zezempilo ezingaba khona?
Yandisa umfutho wegazi
Izithako ezine-fiber ephezulu njenge-oats ne-flaxseed ziye zaboniswa ukusiza ukwehlisa umfutho wegazi.
Yehlisa amazinga e-cholesterol
OatIwumthombo omuhle we-beta glucan, uhlobo lwefayibha olusebenza ekwehliseni inani eliphelele kanye ne-LDL (embi) amazinga e-cholesterol, izici ezimbili eziyingozi zesifo senhliziyo.
yehlisa ushukela wegazi
Okusanhlamvu okuphelele, izithelo ezomisiwe, amantongomane kanye nembewu kungasiza ukulawula amazinga kashukela egazini, ikakhulukazi kubantu abakhuluphele noma abanesifo sikashukela.
Ithuthukisa impilo yamathumbu
IGranolakutholwe ukuthi kwenyusa amazinga amabhaktheriya amathumbu anempilo uma kuqhathaniswa nezinhlamvu zasekuseni ezicolisisiwe.
Inikeza ama-antioxidants amaningi
Izithako ezifana nekakhukhunathi, imbewu ye-chia namantongomane aseBrazil, i-gallic acid, i-quercetin, selenium Ziyimithombo emihle yama-antioxidants alwa nokuvuvukala njengovithamini E no-vitamin E.
Kulula ukulungisa nokudla
IGranolaKuyindlela enhle yabahamba ngezinyawo kanye nabapakisha njengoba kulula ukuyigcina isikhathi eside.
Yiziphi Izingozi zeGranola?
IGranolaNakuba ezinye zezithako zawo zinempilo, zingaba nama-kilojoule amaningi futhi zibe namafutha noshukela.
Amafutha afana namafutha emifino, amafutha kakhukhunathi, nebhotela lamantongomane avame ukufakwa ukusiza ukuhlanganisa izithako, ukwengeza ukunambitheka, nokusiza inqubo yokuthosa.
Nokho, lezi zinikeza ama-calories engeziwe. Ukudla okungaphezu kwengxenye eshiwo kuholela ekuzuzeni isisindo esingafuneki, okwandisa ingozi yokukhuluphala kanye nezifo ze-metabolic.
Ngaphezu kwalokho, kunconywa ukuthi unciphise ukudla kukashukela ku-10% wengqikithi yamakhalori ansuku zonke; lokhu kulingana namathisipuni angu-2000 (amagremu angu-12) kashukela ekudleni okungama-calories angu-50.
abanye granolaUkudla okukodwa kuqukethe cishe amathisipuni angu-4 (amagremu angu-17) kashukela. Ukudla okungaphezu kosayizi ojwayelekile wokuphakela kusho ukudla amanani amaningi kashukela.
Ukudla ushukela omningi kungandisa ingozi yezimo eziningi, okuhlanganisa uhlobo 2 sikashukela, ukukhuluphala, isifo senhliziyo, ukubola kwamazinyo ngisho nezinhlobo ezithile zomdlavuza.
Ngakho-ke qaphela izithako ezifana noshokoledi chips, uju, nezithelo ezomisiwe ezinoshukela owengeziwe.
Indlela Yokukhetha I-Granola Enempilo
Funda amalebula omsoco ngokucophelela lapho uthenga i-granola, njengoba izithako zihluka kakhulu ngomkhiqizo.
Gwema imikhiqizo efaka ohlwini ushukela noma okoshukela, okuhlanganisa okoshukela wemvelo njengoju, ezithakweni ezimbalwa zokuqala.
Esikhundleni salokho, izithako ezimbalwa zokuqala kufanele kube ukudla kwemvelo njengama-oats, amantongomane, imbewu, nezithelo ezomisiwe.
Ngenxa yalokho;
IGranola Kuwukusanhlamvu okunomsoco futhi okunenhliziyo. Kodwa izinhlobo eziningi zinama-kilojoule amaningi futhi zigcwele ushukela oweqile ongalimaza impilo.
Khetha imikhiqizo enezithako zemvelo, njengezithelo zomvini omisiwe, imbewu, namantongomane anothe ngamaprotheni nefayibha, futhi ufunde amalebula ngokucophelela.
Ibha ye-Granola Kungukudla okulula, okumnandi futhi okuphathekayo. Noma kunjalo, izinhlobo eziningi ezipakishwe kusengaphambili zinoshukela omningi nama-calories angalimaza impilo. Kuyadingeka ukutadisha ngokucophelela izinhlu zezithako. Okungcono kakhulu ukukwenza ekhaya.
Imibhalo Okufanele Uyifunde
