Yu de luk fɔ sɔntin fɔ it fɔ brɛf ɔ fɔ it snek insay di de? Yu go dɔn si ‘Granola’ na supamakit, insay fayn fayn paket dɛn. Bɔku pipul dɛn kin tink se dis na it we rili gɛt wɛlbɔdi ɛn we gɛt fayn fayn tin dɛn fɔ it. Bɔt yu tink se na so i rili bi? Yu tink se evri granola we yu bai na di stoa gud? Tide, wi go tɔk bɔt dis granola ditayli, frɔm A to Z.
Fɔ tɔk am simpul wan, wetin na granola?
Granola na kranch brɛkfas ɔ snek it. Dɛn kin mek am bay we dɛn miks ɔts, nɛt, sid, ɛn dray frut. Yu kin it am lɛk siriɔs tin wit milk, spre am pan yogɔt, ɔ mek am snek ba.
Bikɔs di men tin we dɛn kin yuz fɔ mek di it na ɔts, granola na it we gɛt bɔku fayv . Dis fayv de ɛp yu fɔ fil ful ivin afta yu it smɔl, ɛn i de ɛp yu bak fɔ ful-ɔp fɔ lɔng tɛm. Apat frɔm dat, dis fayv de ɛp fɔ kɔntrol di shuga we de na yu blɔd ɛn i de mek di kɔlɔstrel go dɔŋ as tɛm de go. Dɔn bak, di dray frut ɛn nɛt dɛn we dɛn ad to granola de gi wi bɔdi fayn fayn fat, tin dɛn we de mek wi gɛt tin fɔ it, ɛn tin dɛn we de mek wi nɔ gɛt bɔdi .
Bɔt wan smɔl prɔblɛm de. Bɔku tɛm, di granola we wi kin bay na di stoa kin gɛt shuga ɛn sɛtyuret fat we nɔ nid fɔ ad . Bɔt di bɛst tin na dat, wi kin mek fayn fayn granola we gɛt wɛlbɔdi na os.
Wetin na di difrɛns bitwin Granola ɛn Muesli?
Bɔku pipul dɛn kin mek dɛn tu pipul ya kɔnfyus. Pan ɔl we dɛn ɔl tu gɛt tin dɛn lɛk ɔts, nɛt, ɛn dray frut, smɔl difrɛns de. Lɛ wi si wetin na dat.
| Tin | Granola we dɛn kɔl Granola | Muesli bin de du dat |
|---|---|---|
| Aw fɔ sɛt ap | Dɛn kin miks am wit ɔyl ɛn switin (e.g. ɔni, shuga) ɛn bek am te i golden brawn ɛn kranch. | Bɔku tɛm dɛn kin pripia am raw ɔ layt dray tost. I nɔ de bek am. |
| Di shuga we de insay | Bikɔs dɛn kin ad switin tin dɛn we dɛn de bek, di shuga kin bɔku pas di musli. | Bɔku tɛm, di shuga nɔ kin bɔku, ɛn bɔku tɛm di swit kin kɔmɔt frɔm di dray frut dɛn we dɛn kin ad. |
| Di we aw i tan ɛn di we aw i tan | Klɔmp, grup, ɛn bɔks. | Wan miksɔp we dɛn mek wit ɔts ɛn ɔda tin dɛn we dɛn kin yuz fɔ mek di it we difrɛn. |
Wetin na di wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i it granola?
If yu pik granola we nɔ gɛt bɔku shuga ɛn we gɛt wɛlbɔdi, bɔku bɛnifit dɛn de fɔ yu bɔdi.
I kin ɛp yu fɔ lɛf fɔ it bɔku bɔku it dɛn.
Di ɔts ɛn di ol grens we de insay granola gɛt bɔku fayv, we de ɛp yu fɔ fil ful ivin afta yu it smɔl. Dis kin ɛp fɔ kɔntrol di it we yu de it ɔltɛm ɛn i kin ɛp yu fɔ kɔntrol yu wet.
I de mek di "bad" kɔlɔstrel (LDL) lɛvɛl go dɔŋ
Ɔt gɛt wan spɛshal tin we dɛn kɔl beta-glucan . Risach dɔn sho se i de ridyus di lɛvɛl dɛn we "bad" kɔlɔstrel, ɔ LDL kɔlɔstrel, de na wi bɔdi. LDL kɔlɔstrel na di tin we kin de na wi blɔd vesel, we kin mek dɛn nɔ ebul fɔ waka ɛn mek wi gɛt at sik.
I de kɔntrol di blɔd shuga lɛvɛl
Bikɔs wi na it we gɛt bɔku fayv, if wi it granola, dat kin mek wi bɔdi nɔ ebul fɔ digest shuga ɛn kabɔhaydrɛt. Dis kin mek di blɔd shuga nɔ go ɔp. Bɔt mɛmba se dis bɛnifit de kɔmɔt frɔm granola we nɔ gɛt ɔ smɔl ad shuga. If yu gɛt sik lɛk dayabitis, i go fayn fɔ mek yu tɔk to yu dɔktɔ bifo yu pik ɛni it.
I kin ɛp fɔ mek di blɔd prɛshɔn go dɔŋ
Dɛn dɔn si se it dɛn lɛk flaks sid, frut, ɛn ɔl di tin dɛn we dɛn kin it kin ɛp fɔ mek di ay blɔd prɛshɔn go dɔŋ. So if yu ad granola we gɛt dɛn it ya to yu it, dat kin mek yu nɔ gɛt at sik.
Gud fɔ gut wɛlbɔdi
Sɔm granola bar dɛn gɛt prebiotic fiber , we de ɛp fɔ mek di wɛlbɔdi bɔdi baktri dɛm gro, we de ɛp fɔ digest ɛn ɔl di gut wɛlbɔdi .
Aw fɔ pik wan granola we gɛt wɛlbɔdi?
If yu bay granola na di stoa, dɛn kin rayt am "healthy" na di fɔs pat pan di paket, bɔt nɔto so ɔltɛm. So, tek smɔl tɛm fɔ rid di nyutrishɔn lɛbl ɛn di tin dɛn we dɛn yuz fɔ mek di it .
Di list fɔ di tin dɛn we dɛn yuz fɔ mek di it na di fɔs tin we de mɔs insay di it. So if tin dɛn lɛk shuga ɛn kɔn sirop de ɔp di list, i bɛtɛ fɔ mek yu nɔ de nia da granola de.
Fɔ pik gud granola, tink bɔt dɛn tin ya:
- Yu fɔ ridyus di shuga: If yu nɔ it 5 gram shuga fɔ wan it, i bɛtɛ.
- Sɔdiɔm (sɔl) fɔ ridyus.
- di satεrayt fεt fכ ridyus: lεs dan 4 gram pan wan savis na di bεst.
- Fayba ɛn prɔtin fɔ bɔku: We yu gɛt mɔ pan dɛn tin ya, yu go ebul fɔ fil ful ɛn nɔ go fil angri fɔ lɔng tɛm.
Mek wi mek fayn fayn granola we gɛt wɛlbɔdi na os?
Dis nɔ at lɛk aw yu go tink. Di bɛst tin na dat wi kin ad ɛnitin we wi lɛk, kɔntrol di shuga, ɛn mek am di we aw wi want.
Tin dɛn we dɛn nid:
- Rol oats - 3 kop
- Nat we yu pik (kash, amɔnd, walnut) ɛn sid (pamkin sid, sanflawa sid, flaks sid) - 1 kɔp
- Kokonas ɔyl ɔ ɔliv ɔyl - 1/4 kɔp
- Switin (ɔni, maple sirop) - 1/4 kɔp (di smɔl di bɛtɛ)
- Fɔ test (sinamɔn paoda, vanila) - 1 ti spɔnj
- Dray frut (rɛsin, dray kranberi) - 1/2 kɔp
Aw fɔ mek:
1. Insay big bol, miks di ɔts, nɛt, ɛn sid dɛn ɛn miks am fayn fayn wan. Nɔ ad di dray frut dis tɛm.
2. Ad di kokonat ɔyl, ɔni, ɛn sinamɔn/vanila paoda, ɛn stir te dɛn kam togɛda fayn fayn wan.
3. Layn wan baking trey wit parchment pepa ɛn spre dis miksɔp tin wan pan am.
4. Bek insay ɔvin we dɛn dɔn ɔt bifo tɛm we gɛt 150 sɛlshiɔs (300 Farenheit) fɔ 30-40 minit. Rimov am na di ɔvin ɛvri 15 minit ɛn tɔn di miksɔp ova. Dis go mek shɔ se i bek ikwal na ɔl di say dɛn.
5. We i golden brawn ɛn krispi, pul am na di ɔvin.
6. We i dɔn kol ɔl, ad di dray frut dɛn ɛn stir. Naw yu kin kip dis insay bɔtul we nɔ gɛt briz fɔ sɔm wiks.
Mɛsej we dɛn kin kɛr go na os
- Granola na it we gɛt fayv, we gɛt fayn fayn tin dɛn, we dɛn mek wit ɔts, nɛt, ɛn dray frut.
- Bɔt bɔku granola dɛn we dɛn kin bay na stɔ kin gɛt bɔku shuga ɛn fat we nɔ fayn fɔ wɛlbɔdi.
- If yu de bay granola, ɔltɛm rid di ingridiɛnt list ɛn di nyutrishɔn lɛbl ɛn pik wan we nɔ gɛt bɔku shuga ɛn we gɛt bɔku fayv.
- Di bɛst ɛn wɛlbɔdi tin na fɔ mek granola na os, kɔntrol di shuga ɛn ad ɛnitin we yu lɛk.
- If yu gɛt sik lɛk dayabitis ɔ ay kɔlɔstrel, i rili impɔtant fɔ aks yu dɔktɔ fɔ advays bɔt aw yu de it.
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