Ese koko Granola ni nziza ku buzima bwawe? Reka tubimenye neza!

Urimo gushaka icyo kurya mu gitondo cyangwa utuntu two kurya ku manywa? Ushobora kuba warabonye 'Granola' muri supermarket, mu mapaki meza. Abantu benshi batekereza ko iki ari ifunguro ryiza kandi rifite intungamubiri. Ariko se koko ni ko bimeze? Ese buri granola uguze mu iduka ni nziza? Uyu munsi, turaganira kuri iyi granola mu buryo burambuye, kuva kuri A kugeza kuri Z.

Mu magambo make, granola ni iki?

Granola ni ifunguro rya mu gitondo riryoshye cyangwa ifunguro rito. Rikorwa hifashishijwe ingano, imbuto, imbuto n'imbuto zumye. Ushobora kurirya nk'ibinyampeke hamwe n'amata, ukabishyira hejuru ya yawurute, cyangwa ukabikoramo akabari ko kuriramo.

Kubera ko ikintu nyamukuru ari ingano, granola ni ibiryo birimo fibre nyinshi . Iyi fibre igufasha kumva uhaze ndetse no nyuma yo kurya bike, kandi igufasha kuguma uhaze igihe kirekire. Byongeye kandi, iyi fibre ifasha kugenzura urugero rw'isukari mu maraso yawe no kugabanya urugero rwa cholesterol uko igihe kigenda gihita. Nanone, imbuto zumye n'imbuto zongewe muri granola biha imibiri yacu ibinure byiza, intungamubiri, na antioxydants .

Ariko hari ikibazo gito. Akenshi, granola tugura mu iduka ishobora kuba irimo isukari nyinshi idakenewe n'ibinure byuzuye . Ariko icyiza ni uko dushobora guteka granola iryoshye kandi nziza mu rugo.

Ni irihe tandukaniro riri hagati ya Granola na Muesli?

Abantu benshi batera urujijo ibi byombi. Nubwo byombi birimo ibintu nk'ingano, imbuto z'ubunyobwa n'imbuto zumye, hari itandukaniro rito. Reka turebe icyo ari cyo.

Ni izihe nyungu ku buzima zo kurya granola?

Iyo uhisemo granola ifite isukari nke kandi ifite ubuzima bwiza, hari inyungu nyinshi ku mubiri wawe.

Bishobora kugufasha kugabanya ibiro.

Amashu n'ibinyampeke byuzuye biri muri granola bikungahaye kuri fibre, bigufasha kumva uhaze ndetse no nyuma yo kurya bike. Ibi bifasha kugenzura kurya kenshi no kugenzura ibiro byawe.

Igabanya urugero rwa cholesterol "mbi" (LDL)

Amashu arimo ikintu cyihariye cyitwa beta-glucan . Ubushakashatsi bwagaragaje ko kigabanya urugero rwa cholesterol "mbi", cyangwa cholesterol ya LDL, mu mibiri yacu. Cholesterol ya LDL ni yo yinjizwa mu mitsi yacu y'amaraso, ikayifunga igatera indwara z'umutima.

Igenzura urugero rw'isukari mu maraso

Kubera ko kurya granola ari ifunguro rifite fibre nyinshi, bigabanya umuvuduko umubiri wacu ukoresha mu gusya isukari na karubohidrati. Ibi birinda kwiyongera kw'isukari mu maraso. Ariko ibuka ko iyi nyungu ituruka kuri granola gusa iyo isukari idashyizwemo cyangwa ntayongewemo. Niba ufite indwara nka diyabete, ni byiza kuvugisha muganga wawe mbere yo guhitamo ibyo kurya.

Bishobora gufasha kugabanya umuvuduko w'amaraso

Byagaragaye ko ibiryo nk'imbuto z'umukara, imbuto n'ibinyampeke byuzuye bifasha kugabanya umuvuduko ukabije w'amaraso. Bityo rero kongeramo granola irimo ibi biribwa mu ndyo yawe bishobora kugabanya ibyago byo kurwara indwara z'umutima.

Ni byiza ku buzima bw'amara

Utubari twa granola tugizwe na fibre ifasha mu gukura kwa bagiteri nziza mu mara, bigafasha mu igogora no mu buzima bw'amara muri rusange.

Ni gute wahitamo granola nziza?

Iyo uguze granola mu iduka, ishobora kuba yanditseho ngo "ifite ubuzima bwiza" imbere ku ipaki, ariko si ko bigenda buri gihe. Rero, fata umwanya usome urutonde rw'imirire n'urutonde rw'ibikoresho .

Kugira ngo uhitemo granola nziza, tekereza kuri izi ngingo:

• Isukari ikwiye kugabanuka: Kuri buri serivisi, munsi ya garama 5 z'isukari ni byiza kurushaho.
• Sodiyumu (umunyu) ikwiye kugabanuka.
• Ibinure byuzuye bigomba kugabanywa: munsi ya garama 4 kuri buri serivisi ni byo byiza.
• Fibre na poroteyine bigomba kongerwa: Iyo ufite ibi byinshi, uzabasha kumva uhaze kandi ntugire inzara igihe kirekire.

Reka duteke granola iryoshye kandi nziza mu rugo?

Ibi ntabwo bigoye nkuko wabitekereza. Igice cyiza ni uko dushobora kongeramo icyo dukunda cyose, tukagenzura isukari, tukayihindura uko tubyifuza.

Ibintu bikenewe:

• Ingano zizungurutse - ibikombe 3
• Imbuto wihitiyemo (cashews, almonds, walnuts) n'imbuto (imbuto z'ibihaza, imbuto z'ibihwagari, imbuto z'ibihwagari) - igikombe 1
• Amavuta ya kokonati cyangwa amavuta ya elayo - 1/4 cy'igikombe
• Isosi (ubuki, sirupe y'amapera) - 1/4 cy'igikombe (niba bike ari byo byiza)
• Kugira ngo uryoherwe (ifu ya sinamoni, vanila) - ikiyiko 1
• Imbuto zumye (imizabibu y'inzabibu, cranberries zumye) - 1/2 cy'igikombe

Uko wabikora:

1. Mu gikombe kinini, shyiramo ingano, imbuto n'ibimera hanyuma uvange neza. Ntushyiremo imbuto zumye muri iki gihe.

2. Shyiramo amavuta ya kokonati, ubuki, n'ifu ya sinamoni/vanilla, hanyuma ubyuke kugeza bivanze neza.

3. Shyira urupapuro rwo gutekesha ku isahani hanyuma ushyireho uru ruvange hejuru.

4. Teka mu ifuru ishyushye kuri selisiyusi 150 (300 Fahrenheit) mu gihe cy'iminota 30-40. Kuramo mu ifuru buri minota 15 hanyuma uhindure imvange. Ibi bizatuma iteke neza impande zose.

5. Iyo bihindutse umukara w'umuhondo kandi bikaranze, bikure mu ziko.

6. Iyo bikonje neza, shyiramo imbuto zumye hanyuma uvange. Ubu ushobora kubibika mu icupa ritavamo umwuka mu gihe cy'ibyumweru bike.