Granola hi i hriselna atan a tha tak tak em? I chhui chiang ang u!

Chawhmeh ei tur emaw, nitin chawhmeh ei tur emaw i zawng em? Supermarket-ah ‘Granola’ i hmu tawh mai thei, packet mawi tak takah. Mi tam tak chuan hei hi eitur hrisel leh hrisel tak niin an ngai. Mahse, chutiang chu a ni tak tak em? Store atanga granola i lei apiang hi a tha em? Vawiin hian he granola chungchang hi chipchiar takin kan sawi dawn a, A atanga Z thlengin.

A awlsam zawngin, granola chu eng nge ni?

Granola hi chawhmeh emaw snack food emaw crunchy tak a ni. Oats, nut, chi leh thei hring te inzawmkhawma siam a ni. Bawnghnute nen cereal angin i ei thei a, yogurt chungah i theh thei a, snack bar-ah i siam thei bawk.

A thil tel ber chu oats a nih avangin granola hi fiber tamna ei tur a ni . He fiber hian a ei tlem hnuah pawh a chawl thei a, rei zawk i chaw ei theih nan a pui bawk. Tin, he fiber hian i thisen sugar level a control thei a, hun kal zelah cholesterol level a tihhniam bawk . Tin, granola-a dried fruits leh nuts dah hian kan taksaah thau hrisel, nutrients, leh antioxidants a pe bawk .

Mahse buaina tlem a awm. A tam zawkah chuan dawr atanga kan lei granola hian a tul lovah sugar leh saturated fat a dah tel thei a ni . Mahse a tha ber chu, in lamah granola tui tak, hrisel tak tak kan siam thei a ni.

Granola leh Muesli te hi eng nge an danglamna?

Mi tam tak chuan heng pahnih hi an ti buai hle. An pahnih hian oats, nuts, leh dried fruits ang chi thil awm mah se, danglamna tlem a awm. Chu chu eng nge a nih i en ang u.

Granola ei hian hriselna atana a thatna engte nge ni?

Sugar tlem, hrisel granola i thlan chuan i taksa tan hlawkna engemaw zat a awm.

I taksa rihna tihtlem nan a pui thei che a ni.

Granola-a oats leh whole grains te hian fiber a pai tam hle a, hei hian tlemte ei hnuah pawh i chaw ei kham thei a ni. Hei hian ei leh in tam lutuk control nan a pui a, i taksa rihna pawh a control thei bawk.

Cholesterol "tha lo" (LDL) level a tihhniam

Oats-ah hian compound bik beta-glucan tih a awm a. Research atanga a lan dan chuan kan taksaa cholesterol "tha lo", a nih loh leh LDL cholesterol level a tihhniam a ni. LDL cholesterol hi kan thisen kalna kawngah a awm a, a tikhawlo a, thinlung natna a thlen thin.

Thisen sugar level a control thin

Fiber tamna ei tur a nih avangin granola ei hian kan taksain sugar leh carbohydrates a ei theihna rate a ti hniam a ni. Hei hian thisen sugar spike a veng a ni. Mahse hre reng ang che, he hlawkna hi granola atanga lo chhuak chauh a ni a, sugar dah tel lo emaw, a tlem ber emaw a ni. Zunthlum ang chi natna i neih chuan ei tur i thlan hmain doctor nen inbiakna neih hmasak phawt a tha ber.

Thisen sang tihhniamna kawngah a pui thei

Flaxseeds, thei chi hrang hrang, leh whole grains ang chi ei tur te hian thisen sang tihhniam nan a pui tih hmuhchhuah a ni. Chuvangin heng eitur te telna granola hi i eitur ah i dah tel hian thinlung natna i vei theihna a ti tlem thei a ni.

Gut hriselna atan a tha

Granola bar thenkhatah chuan prebiotic fiber a awm a, hei hian gut bacteria hrisel tak takte a tipung a, chu chuan chaw ei leh in zawng zawng hriselna atan a pui a ni.

Engtin nge granola hrisel tak kan thlan theih ang?

Store atanga granola i lei chuan a hma lamah "healthy" tih a inziak mai thei a, mahse chutiang chu a ni ngai lo. Chuvangin, hun rei lo te chhung chu nutrition label leh ingredients list chhiar la .

Granola tha tak thlang tur chuan heng point te hi ngaihtuah la:

• Sugar tihhniam tur a ni: Serving khatah sugar gram 5 aia tlem ei a tha.
• Sodium (salt) hi tihhniam tur a ni.
• Saturated fat tihtlem tur a ni: ei khatah gram 4 aia tlem ei a tha ber.
• Fiber leh protein tihpun tur a ni: Hengte hi i neih tam chuan i chawl thei ang a, rei tak i riltam tawh lo ang.

In lamah granola tui tak, hrisel tak siam ila?

Hei hi i ngaihtuah angin a harsa lo. A tha ber chu kan duh duh kan dah thei a, sugar kan control thei a, kan duh angin kan siam thei bawk.

Thil mamawh chu:

• Rolled oats - cup 3 vel a ni
• I duh duh nut (cashew, almond, walnut) leh chi (pumpkin chi, sunflower chi, flax chi) - cup 1
• Coconut oil emaw olive oil emaw - 1/4 cup
• Sweetener (honey, maple syrup) - 1/4 cup (a tlem chuan a tha zawk)
• A tui zawngin (cinnamon powder, vanilla) - Teaspoon 1
• Thlai hring (raisins, cranberry hring) - 1/2 cup

A siam dan: 1.1.

1. Bowl lian takah oats, nuts, leh seeds te chu dah khawm la, uluk takin chawhpawlh rawh. Hetih lai hian thei hring chu dah tel suh.

2. Coconut oil, honey, leh cinnamon/vanilla powder te chu dah la, a inzawm tha thlengin stir rawh.

3. Baking tray chu parchment paper hmangin line la, a chungah chuan he mixture hi tlem te tein theh darh rawh.

4. Oven lum tawhah 150 Celsius (300 Fahrenheit) ah minute 30-40 vel bak rawh. Minute 15 danah oven atang hian la chhuak la, a mixture chu turn leh rawh. Hei hian a sir zawng zawngah a in ang vek thei ang.

5. Golden brown leh crispy a nih chuan oven atangin la chhuak rawh.

6. A lum vek tawh chuan thei hring te chu dah la, hrual rawh. Tunah chuan hei hi airtight bottle-ah kar tlemte chhung i dah thei tawh ang.