Kodi mukufuna chakudya cham'mawa kapena chokhwasula-khwasula masana? Mwina mwawonapo 'Granola' mu supermarket, m'mapaketi okongola. Anthu ambiri amaganiza kuti ichi ndi chakudya chopatsa thanzi komanso chopatsa thanzi. Koma kodi ndi zoonadi? Kodi granola iliyonse yomwe mumagula ku sitolo ndi yabwino? Lero, tikambirana mwatsatanetsatane za granola iyi, kuyambira A mpaka Z.
Calculate the number of calories needed per day to lose, gain or maintain weight
Mwachidule, kodi granola ndi chiyani?
Granola ndi chakudya cham'mawa chophwanyika kapena chopepuka. Chimapangidwa posakaniza oats, mtedza, mbewu, ndi zipatso zouma. Mutha kudya ngati chimanga ndi mkaka, kuyika pamwamba pa yogurt, kapena kuipanga ngati bala lodyeramo zokhwasula-khwasula.
Popeza chinthu chachikulu ndi oats, granola ndi chakudya chokhala ndi ulusi wambiri . Ulusi uwu umakuthandizani kumva kukhuta ngakhale mutadya pang'ono, komanso umakuthandizani kukhala okhuta kwa nthawi yayitali. Kuphatikiza apo, ulusi uwu umathandiza kuwongolera kuchuluka kwa shuga m'magazi mwanu ndikuchepetsa kuchuluka kwa cholesterol pakapita nthawi. Komanso, zipatso zouma ndi mtedza zomwe zimawonjezeredwa ku granola zimapatsa matupi athu mafuta abwino, michere, ndi ma antioxidants .
Koma pali vuto laling'ono. Nthawi zambiri, granola yomwe timagula kusitolo imakhala ndi shuga wowonjezera wosafunikira komanso mafuta okhuta . Koma chinthu chabwino kwambiri ndichakuti, titha kupanga granola yokoma komanso yabwino kunyumba.
Kodi kusiyana pakati pa Granola ndi Muesli ndi kotani?
Anthu ambiri amasokoneza zinthu ziwirizi. Ngakhale zonse zili ndi zinthu monga oats, mtedza, ndi zipatso zouma, pali kusiyana pang'ono. Tiyeni tiwone chomwe icho chili.
| Mbali | Granola | Muesli |
|---|---|---|
| Momwe mungakhazikitsire | Imasakanizidwa ndi mafuta ndi zotsekemera (monga uchi, shuga) ndipo imaphikidwa mpaka itafiirira ndi kuphwanyika. | Nthawi zambiri imaphikidwa yosaphika kapena youma pang'ono. Siyophikidwa. |
| Kuchuluka kwa shuga | Popeza zotsekemera zimawonjezedwa panthawi yophika, shuga nthawi zambiri amakhala wochuluka kuposa muesli. | Shuga nthawi zambiri amakhala wochepa, ndipo kukoma kwake nthawi zambiri kumachokera ku zipatso zouma zomwe zimawonjezeredwa. |
| Maonekedwe ndi chilengedwe | Yodzaza, yozungulira, komanso yofanana ndi bokosi. | Chisakanizo cha oats ndi zosakaniza zina zomwe zili zosiyana. |
Kodi ubwino wa kudya granola ndi wotani pa thanzi ?
Ngati mwasankha granola yopanda shuga wambiri komanso yathanzi, pali maubwino angapo m'thupi lanu.
Zingakuthandizeni kuchepetsa thupi.
Ma oats ndi tirigu wonse mu granola ali ndi ulusi wambiri, zomwe zimakuthandizani kumva kukhuta ngakhale mutadya pang'ono. Izi zimathandiza kuchepetsa kudya pafupipafupi komanso zimakuthandizani kuchepetsa kulemera kwanu.
Amachepetsa kuchuluka kwa cholesterol "yoyipa" (LDL)
Ma oats ali ndi mankhwala apadera otchedwa beta-glucan . Kafukufuku wasonyeza kuti amachepetsa kuchuluka kwa cholesterol "yoyipa", kapena cholesterol ya LDL, m'matupi athu. Cholesterol ya LDL ndi yomwe imayikidwa m'mitsempha yathu yamagazi, kuitseka ndikuyambitsa matenda amtima.
Amayang'anira kuchuluka kwa shuga m'magazi
Popeza ndi chakudya chokhala ndi ulusi wambiri, kudya granola kumachepetsa liwiro lomwe matupi athu amagaya shuga ndi chakudya. Izi zimaletsa kukwera kwa shuga m'magazi. Koma kumbukirani, phindu ili limachokera ku granola yokha popanda shuga wowonjezera kapena wochepa. Ngati muli ndi matenda monga matenda a shuga, ndi bwino kulankhula ndi dokotala wanu musanasankhe chakudya chilichonse.
Zingathandize kuchepetsa kuthamanga kwa magazi
Zakudya monga fulakesi, zipatso, ndi tirigu wonse zapezeka kuti zimathandiza kuchepetsa kuthamanga kwa magazi. Choncho kuwonjezera granola yomwe ili ndi zakudya izi muzakudya zanu kungathandize kuchepetsa chiopsezo cha matenda a mtima.
Zabwino pa thanzi la m'mimba
Mipiringidzo ina ya granola imakhala ndi ulusi wa prebiotic , womwe umathandiza kukula kwa mabakiteriya athanzi m'matumbo, womwe umathandiza kugaya chakudya komanso thanzi la m'matumbo.
Kodi mungasankhe bwanji granola yathanzi?
Ngati mugula granola m'sitolo, ikhoza kulembedwa kuti "yathanzi" kutsogolo kwa phukusi, koma sizili choncho nthawi zonse. Chifukwa chake, tengani kamphindi kuti muwerenge mndandanda wa zakudya ndi zosakaniza .
Mndandanda wa zosakaniza ndi chinthu choyamba chomwe chilipo kwambiri mu chakudya. Choncho ngati zinthu monga shuga ndi madzi a chimanga zili pamwamba pa mndandanda, ndi bwino kupewa granola imeneyo.
Kuti musankhe granola yabwino, ganizirani mfundo izi:
- Shuga ayenera kuchepetsedwa: Kuchuluka kwa shuga wochepera magalamu 5 pa gawo lililonse ndikwabwino.
- Sodium (mchere) iyenera kuchepetsedwa.
- Mafuta okhuta ayenera kuchepetsedwa: osachepera magalamu 4 pa kutumikira kulikonse ndiye abwino kwambiri.
- Ulusi ndi mapuloteni ziyenera kuwonjezeredwa: Mukakhala ndi izi zambiri, mudzatha kumva kukhuta ndipo simudzakhala ndi njala kwa nthawi yayitali.
Tiyeni tipange granola yokoma komanso yabwino kunyumba?
Izi sizovuta monga momwe mungaganizire. Gawo labwino kwambiri ndilakuti tikhoza kuwonjezera chilichonse chomwe tikufuna, kulamulira shuga, ndikusinthira kuti zigwirizane ndi kukoma kwathu.
Zinthu zofunika:
- Oatmeal odulidwa - makapu 3
- Mtedza womwe mungasankhe (cashews, amondi, walnuts) ndi mbewu za dzungu, mbewu za mpendadzuwa, mbewu za fulakesi) - chikho chimodzi
- Mafuta a kokonati kapena azitona - 1/4 chikho
- Chotsekemera (uchi, madzi a mapulo) - 1/4 chikho (zochepa zimakhala zabwino)
- Kulawa (ufa wa sinamoni, vanila) - supuni 1
- Zipatso zouma (mphesa zouma, cranberries zouma) - 1/2 chikho
Momwe mungapangire:
1. Mu mbale yaikulu, sakanizani oats, mtedza, ndi mbewu ndipo sakanizani bwino. Musawonjezere zipatso zouma panthawiyi.
2. Onjezani mafuta a kokonati, uchi, ndi ufa wa sinamoni/vanila, ndipo sakanizani mpaka zitasakanikirana bwino.
3. Ikani pepala lophika pa thireyi ndipo falitsani chisakanizochi pang'ono pamwamba.
4. Kuphika mu uvuni wotentha kwambiri pa madigiri 150 Celsius (300 Fahrenheit) kwa mphindi 30-40. Chotsani mu uvuni mphindi 15 zilizonse ndikutembenuza chisakanizocho. Izi zidzaonetsetsa kuti chiphika mofanana mbali zonse.
5. Zikapsa bwino ndipo zikapsa bwino, zichotseni mu uvuni.
6. Mukaziziritsa bwino, onjezerani zipatso zouma ndikusakaniza. Tsopano mutha kuzisunga mu botolo losalowa mpweya kwa milungu ingapo.
Uthenga Wopita Nawo Kunyumba
- Granola ndi chakudya chopatsa thanzi komanso chodzaza ndi ulusi wochuluka chopangidwa kuchokera ku oats, mtedza, ndi zipatso zouma.
- Komabe, ma granola ambiri ogulidwa m'sitolo amatha kukhala ndi shuga wambiri komanso mafuta osapatsa thanzi.
- Ngati mukugula granola, nthawi zonse werengani mndandanda wa zosakaniza ndi chizindikiro cha zakudya ndipo sankhani yomwe ili ndi shuga wochepa komanso ulusi wambiri.
- Njira yabwino komanso yopatsa thanzi ndi kuphika granola kunyumba, kulamulira kuchuluka kwa shuga ndikuwonjezera chilichonse chomwe mukufuna.
- Ngati muli ndi matenda monga matenda a shuga kapena cholesterol yambiri, ndikofunikira kwambiri kufunsa dokotala wanu malangizo okhudza zakudya zanu.
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