Uri kutsvaga chekudya chemangwanani here kana chekudya chemasikati? Ungave wakaona 'Granola' musupamaketi, mumapaketi akanaka. Vanhu vazhinji vanofunga kuti ichi chikafu chine hutano uye chinovaka muviri. Asi ndizvo zvazviri here? Granola yega yega yaunotenga muchitoro yakanaka here? Nhasi, tichataura nezve granola iyi zvakadzama, kubva A kusvika Z.
Zvichitaurwa zviri nyore, chii chinonzi granola?
Granola chikafu chemangwanani chinonaka kana chekudya kwekuseni. Chinogadzirwa nekusanganisa oats, nzungu, mhodzi, nemichero yakaomeswa. Unogona kuidya sechikafu nemukaka, woisa pamusoro peyogati, kana kuigadzira mubhawa rekudya kwekuseni.
Sezvo chinhu chikuru chiri oats, granola chikafu chine fiber yakawanda . Iyi fiber inokubatsira kunzwa wakaguta kunyangwe mushure mekudya zvishoma, uye inokubatsirawo kuti ugare wakaguta kwenguva yakareba. Pamusoro pezvo, iyi fiber inobatsira kudzora huwandu hweshuga muropa rako uye inoderedza huwandu hwecholesterol nekufamba kwenguva. Zvakare, michero yakaomeswa nenzungu zvinowedzerwa kugranola zvinopa miviri yedu mafuta ane hutano, zvinovaka muviri, uye antioxidants .
Asi pane dambudziko diki. Kazhinji, granola yatinotenga muchitoro inogona kunge iine shuga yakawedzerwa uye mafuta akawandisa . Asi chinhu chakanakisa ndechekuti, tinogona kugadzira granola inonaka uye ine hutano kumba.
Chii chakasiyana pakati peGranola neMuesli?
Vanhu vazhinji vanovhiringidza zvinhu zviviri izvi. Kunyangwe zvese zviri zviviri zvine zvinhu zvakaita se oats, nzungu, nemichero yakaomeswa, pane musiyano mudiki. Ngationei kuti chii ichocho.
| Chinhu | Granola | Muesli |
|---|---|---|
| Maitiro ekugadzirisa | Inosanganiswa nemafuta nezvinotapira (semuenzaniso huchi, shuga) uye yobikwa kusvika yatsvukira uye yaoma. | Kazhinji inobikwa isina kubikwa kana kuti yakaoma zvishoma. Haibikwe. |
| Zvine shuga yakawanda | Nekuti zvinotapira zvinowedzerwa panguva yekubika, huwandu hweshuga hunowanzo kuve hwakawanda kupfuura muesli. | Shuga inowanzova shoma, uye kutapira kunowanzobva mumichero yakaomeswa inowedzerwa. |
| Chitarisiko uye hunhu | Yakaungana, yakaungana, uye yakaita sebhokisi. | Musanganiswa we oats nezvimwe zvinoshandiswa zvakasiyana. |
Ndezvipi zvakanakira kudya granola pahutano ?
Kana ukasarudza granola ine shuga shoma uye ine hutano, pane mabhenefiti akawanda mumuviri wako.
Zvinogona kukubatsira kuderedza uremu.
Maoat netsanga dzakakwana dziri mugranola dzine faibha yakawanda, izvo zvinokubatsira kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma. Izvi zvinobatsira kudzora kudya nguva nenguva uye zvinokubatsira kudzora huremu hwako.
Inoderedza huwandu hwe "cholesterol" yakaipa (LDL)
Oats ine chinhu chakakosha chinonzi beta-glucan . Tsvagiridzo yakaratidza kuti inoderedza huwandu hwe "cholesterol" yakaipa, kana kuti LDL cholesterol, mumiviri yedu. LDL cholesterol ndiyo inoiswa mutsinga dzeropa, yodzivhara uye ichikonzera chirwere chemwoyo.
Inodzora huwandu hweshuga muropa
Sezvo iri chikafu chine fiber yakawanda, kudya granola kunoderedza mwero wekugaya shuga nemacarbohydrate mumuviri wedu. Izvi zvinodzivirira kukwira kweshuga muropa. Asi yeuka, bhenefiti iyi inongobva kugranola isina kana shuga yakawedzerwa zvishoma. Kana uine chirwere chakadai sechirwere cheshuga, zvakanaka kutaura nachiremba wako usati wasarudza zvekudya.
Zvinogona kubatsira kuderedza BP
Zvikafu zvakaita seflaxseeds, michero, uye zviyo zvakawanikwa zvichibatsira kuderedza BP. Saka kuwedzera granola ine zvekudya izvi mukudya kwako kunogona kuderedza njodzi yekurwara nemwoyo.
Yakanakira hutano hwematumbu
Mamwe ma granola bars ane prebiotic fiber , iyo inobatsira kukura kwemabhakitiriya ane hutano mudumbu, iyo inobatsira mukugaya chikafu uye hutano hwedumbu rose.
Ungasarudza sei granola ine hutano?
Kana ukatenga granola muchitoro, inogona kunge yakanyorwa kuti "ine hutano" pamberi pepakeji, asi hazvisi izvo nguva dzose. Saka, tora nguva yekuverenga label yezvekudya uye runyorwa rwezvinhu zvinoshandiswa .
Rondedzero yezvinhu zvinoshandiswa ndiyo yekutanga inowanikwa zvakanyanya muchikafu. Saka kana zvinhu zvakaita seshuga nesirapu yechibage zviri pamusoro, zvakanaka kuti usashandise granola iyoyo.
Kuti usarudze granola yakanaka, funga nezvezvinhu zvinotevera:
- Shuga inofanira kuderedzwa: Pasi pemagiramu mashanu eshuga pachikamu chimwe nechimwe zviri nani.
- Sodium (munyu) inofanira kuderedzwa.
- Mafuta akaguta anofanira kuderedzwa: pasi pe4 gramu pachikamu chimwe nechimwe ndicho chakanakisa.
- Fiber nemapuroteni zvinofanira kuwedzerwa: Kana uine zvakawanda zveizvi, unokwanisa kunzwa wakaguta uye usingazonzwi nzara kwenguva yakareba.
Ngatigadzirei granola inonaka uye ine hutano kumba?
Izvi hazvina kuoma sezvaungafunga. Chinhu chakanakisa ndechekuti tinogona kuwedzera chero chatinoda, kudzora shuga, uye kuigadzirisa zvinoenderana nezvatinoda.
Zvinhu zvinodiwa:
- Oat dzakakuyiwa - makapu matatu
- Nzungu dzaunosarudza (cashews, almonds, walnuts) nembeu (mbeu dzemanhanga, mbeu dzesunflower, mbeu dzeflax) - kapu imwe chete
- Mafuta emuorivhi kana mafuta ekokonati - 1/4 mukombe
- Chinotapira (huchi, manyuchi emumaple) - 1/4 kapu (zvishoma zviri nani)
- Kuravira (upfu hwesinamoni, vanilla) - 1 teaspoon
- Michero yakaomeswa (mazambiringa akaomeswa, cranberries yakaomeswa) - 1/2 mukombe
Maitiro ekugadzira:
1. Mundiro huru, sanganisai oats, nzungu, nembeu mosanganisa zvakanaka. Musawedzera michero yakaomeswa panguva ino.
2. Wedzera mafuta ekokonati, huchi, uye upfu hwesinamoni/vanilla, wobva wasanganisa kusvika zvanyatsonaka.
3. Isa pepa rekubikira mutireyi wobva waisa musanganiswa uyu pamusoro zvishoma.
4. Bika muovheni inopisa pa150 Celsius (300 Fahrenheit) kwemaminitsi 30-40. Bvisa muovheni kwemaminitsi gumi nemashanu ega ega wotenderedza musanganiswa wacho. Izvi zvichaita kuti ubike zvakaenzana kumativi ese.
5. Kana zvatsvukira uye zvatsvuka, zvibvise muovheni.
6. Kana yatonhorera zvakakwana, isa michero yakaomeswa woisanganisa. Zvino unogona kuichengeta mubhodhoro risingapindi mhepo kwemavhiki mashoma.
Mharidzo Yekuenda Nayo Kumba
- Granola chikafu chine faibha yakawanda uye chinovaka muviri chinogadzirwa ne oats, nzungu, nemichero yakaomeswa.
- Zvisinei, granola dzakawanda dzinotengwa muzvitoro dzinogona kuva neshuga yakawanda uye mafuta asina kunaka.
- Kana uchitenga granola, gara uchiverenga runyorwa rwezvinoshandiswa uye label yezvekudya uye sarudza ine shuga shoma uye ine fiber yakawanda.
- Sarudzo yakanakisisa uye ine hutano ndeyekubika granola kumba, uchidzora huwandu hweshuga uye wowedzera chero chaunoda.
- Kana uine chirwere chakadai sechirwere cheshuga kana cholesterol yakakwira, zvakakosha kuti utsvage mazano kubva kuna chiremba wako nezvekudya kwako.
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