Shin Granola yana da kyau ga lafiyarka da gaske? Bari mu gano tabbas!

Kana neman abin da za ka ci don karin kumallo ko kuma abin ci da rana? Wataƙila ka ga 'Granola' a cikin babban kanti, a cikin kyawawan fakiti. Mutane da yawa suna tunanin cewa wannan abinci ne mai kyau da gina jiki. Amma shin haka lamarin yake? Shin kowace granola da ka saya daga shagon tana da kyau? A yau, za mu yi magana game da wannan granola dalla-dalla, daga A zuwa Z.

A taƙaice dai, menene granola?

Granola abinci ne mai kauri da kumallo ko abun ciye-ciye. Ana yin sa ne ta hanyar haɗa hatsi, goro, iri, da busassun 'ya'yan itatuwa. Za ku iya cin sa a matsayin hatsi tare da madara, ku yayyafa shi a kan yogurt, ko ku sanya shi a matsayin wurin cin abinci.

Tunda babban sinadarin hatsi ne, granola abinci ne mai yawan fiber . Wannan fiber yana taimaka maka jin ƙoshi ko da bayan cin ɗan abinci kaɗan, kuma yana taimaka maka ka ci gaba da ƙoshi na tsawon lokaci. Bugu da ƙari, wannan fiber yana taimakawa wajen sarrafa matakan sukari na jini kuma yana rage matakan cholesterol akan lokaci. Haka kuma, busassun 'ya'yan itatuwa da goro da aka ƙara a cikin granola suna ba wa jikinmu kitse mai lafiya, abubuwan gina jiki, da antioxidants .

Amma akwai ƙaramin matsala. A mafi yawan lokuta, granola da muke saya daga shago na iya samun ƙarin sukari da kitse mai yawa . Amma mafi kyawun abu shine, za mu iya yin granola mai daɗi da lafiya a gida.

Mene ne bambanci tsakanin muesli da granola?

Mutane da yawa suna ruɗar waɗannan biyun. Duk da cewa duka suna ɗauke da abubuwa kamar hatsi, goro, da busassun 'ya'yan itatuwa, akwai ɗan bambanci. Bari mu ga menene wannan.

Menene amfanin cin granola ga lafiya ?

Idan ka zaɓi granola mai ƙarancin sukari, mai lafiya, akwai fa'idodi da yawa ga jikinka.

Zai iya taimaka maka rage nauyi.

Hatsi da hatsi cikakke a cikin granola suna da yawan fiber, wanda ke taimaka maka jin ƙoshi koda bayan cin ɗan ƙaramin abu. Wannan yana taimakawa wajen sarrafa cin abinci akai-akai kuma yana taimaka maka wajen sarrafa nauyinka.

Yana rage matakan "mummunan" cholesterol (LDL)

Hatsi yana ɗauke da wani sinadari na musamman da ake kira beta-glucan . Bincike ya nuna cewa yana rage yawan cholesterol "mara kyau", ko LDL cholesterol, a jikinmu. LDL cholesterol shine abin da ake sakawa a cikin jijiyoyin jininmu, yana toshe su kuma yana haifar da cututtukan zuciya.

Yana sarrafa matakan sukari na jini

Kasancewar abinci mai yawan fiber, cin granola yana rage saurin da jikinmu ke narke sukari da carbohydrates. Wannan yana hana hauhawar sukari a jini. Amma ku tuna, wannan fa'idar tana zuwa ne kawai daga granola ba tare da ƙara sukari ko ƙarami ba. Idan kuna da wata cuta kamar ciwon suga, ya fi kyau ku yi magana da likitan ku kafin ku yi duk wani zaɓin abinci.

Zai iya taimakawa wajen rage hawan jini

An gano cewa abinci kamar flaxseeds, 'ya'yan itatuwa, da hatsi cikakke suna taimakawa wajen rage hawan jini. Don haka ƙara granola wanda ke ɗauke da waɗannan abincin a cikin abincinku na iya rage haɗarin kamuwa da cututtukan zuciya.

Yana da kyau ga lafiyar hanji

Wasu sandunan granola suna ɗauke da zare na prebiotic , wanda ke taimakawa wajen haɓaka ƙwayoyin cuta masu lafiya a cikin hanji, wanda ke taimakawa wajen narkewar abinci da lafiyar hanji gaba ɗaya.

Yadda ake zaɓar granola mai lafiya?

Idan ka sayi granola daga shago, ana iya sanya masa lakabin "lafiya" a gaban fakitin, amma ba koyaushe haka yake ba. Don haka, ɗauki ɗan lokaci ka karanta lakabin abinci mai gina jiki da jerin sinadaran .

Don zaɓar granola mai kyau, yi la'akari da waɗannan abubuwan:

• Ya kamata a rage sukari: Kasa da gram 5 na sukari a kowace hidima ya fi kyau.
• Ya kamata a rage sinadarin sodium (gishiri).
• Ya kamata a rage kitse mai cikakken kitse: ƙasa da gram 4 a kowace hidima ya fi kyau.
• Ya kamata a ƙara yawan sinadarin fiber da furotin: Idan kana da ƙarin waɗannan, za ka iya jin ƙoshi kuma ba za ka ji yunwa ba na dogon lokaci.

Bari mu yi granola mai daɗi da lafiya a gida?

Wannan ba shi da wahala kamar yadda kuke tsammani. Mafi kyawun ɓangaren shine za mu iya ƙara duk abin da muke so, mu sarrafa sukari, kuma mu tsara shi yadda muke so.

Abubuwan da ake buƙata:

• Hatsi mai birgima - kofuna 3
• Gyada da kuka zaɓa (cashews, almonds, gyada) da tsaba (tsaba kabewa, tsaba sunflower, tsaba flax) - kofi 1
• Man kwakwa ko man zaitun - 1/4 kofin
• Mai zaki (zuma, maple syrup) - 1/4 kofin (ƙaramin mafi kyau)
• Don dandano (foda kirfa, vanilla) - cokali 1
• 'Ya'yan itatuwa busassu (rabin, cranberries busassu) - 1/2 kofin

Yadda ake yin:

1. A cikin babban kwano, a haɗa hatsi, goro, da tsaba a gauraya sosai. Kada a ƙara busassun 'ya'yan itacen a wannan lokacin.

2. Sai a zuba man kwakwa, zuma, da garin kirfa/vanilla, sannan a juya har sai sun hade sosai.

3. A rufe tiren yin burodi da takardar takarda sannan a shimfiɗa wannan hadin a hankali a kai.

4. A gasa a cikin tanda mai zafi a digiri 150 na Celsius (300 Fahrenheit) na tsawon minti 30-40. A cire daga tanda bayan minti 15 sannan a juya hadin. Wannan zai tabbatar da cewa ya yi daidai a kowane gefe.

5. Idan ya yi launin ruwan zinari kuma ya yi kauri, sai a cire daga tanda.

6. Da zarar ya huce gaba daya, sai a zuba busassun 'ya'yan itatuwa a gauraya. Yanzu za a iya adana shi a cikin kwalbar da ba ta shiga iska ba na tsawon makonni.