Ngaba ufuna into yokutya kwisidlo sakusasa okanye isidlo sasemini? Usenokuba uyibonile 'iGranola' kwivenkile enkulu, kwiipakethi ezintle. Abantu abaninzi bacinga ukuba oku kukutya okunempilo nokunesondlo. Kodwa ngaba kunjalo ngokwenene? Ngaba yonke igranola oyithengayo evenkileni ilungile? Namhlanje, siza kuthetha ngale granola ngokweenkcukacha, ukusuka ku-A ukuya ku-Z.
Kalula nje, yintoni i-granola?
IGranola sisidlo sakusasa esikrwada okanye esilula. Yenziwa ngokudibanisa ii-oats, amandongomane, imbewu, kunye neziqhamo ezomisiweyo. Ungayitya njengecereal nobisi, uyisasaze phezu kweyogathi, okanye uyenze ibe yi-snack bar.
Ekubeni isithako esiphambili yi-oats, i-granola kukutya okune-fiber eninzi . Le fiber ikunceda uzive uhluthi nokuba sele utye kancinci, kwaye ikunceda uhlale uhluthi ixesha elide. Ukongeza, le fiber inceda ukulawula amanqanaba eswekile egazini lakho kwaye yehlisa amanqanaba e-cholesterol ngokuhamba kwexesha. Kwakhona, iziqhamo ezomisiweyo kunye namandongomane afakwe kwi-granola anika imizimba yethu amafutha asempilweni, izondlo, kunye nee-antioxidants .
Kodwa kukho ingxaki encinci. Uninzi lwexesha, i-granola esiyithengayo evenkileni inokuba neswekile eyongeziweyo engeyomfuneko kunye namafutha agcweleyo . Kodwa eyona nto ilungileyo kukuba, singenza i-granola emnandi nenempilo ekhaya.
Yintoni umahluko phakathi kweGranola kunye neMuesli?
Abantu abaninzi bayabhideka aba bantu babini. Nangona zombini ziqulethe izinto ezifana ne-oats, amantongomane, kunye neziqhamo ezomisiweyo, kukho umahluko omncinci. Makhe sibone ukuba yintoni leyo.
| Uphawu | IGranola | I-Muesli |
|---|---|---|
| Indlela yokuseta | Ixutywe neoyile kunye nezinto eziswiti (umz. ubusi, iswekile) kwaye ibhakwa ide ibe mdaka ngegolide kwaye iqine. | Idla ngokulungiswa iluhlaza okanye yomile kancinci itshisiwe. Ayibhakwa. |
| Umxholo weswekile | Ngenxa yokuba izithambisi zongezwa ngexesha lokubhaka, umxholo weswekile uhlala uphezulu kunakwi-muesli. | Umxholo weswekile udla ngokuba sezantsi, kwaye ubumnandi budla ngokuvela kwiziqhamo ezomisiweyo ezongezwayo. |
| Inkangeleko kunye nendalo | Zixinene, ziqokelelene, kwaye zifana nebhokisi. | Umxube wee-oats nezinye izithako ezahlulwe ngokwahlukeneyo. |
Zithini iingenelo zempilo zokutya i-granola?
Ukuba ukhetha i-granola enempilo neneswekile ephantsi, kukho iingenelo ezininzi emzimbeni wakho.
Inokukunceda unciphise umzimba.
Ii-oats kunye neenkozo ezipheleleyo kwi-granola ziphezulu kwi-fiber, nto leyo ekunceda uzive uhluthi nokuba sele utye kancinci. Oku kunceda ekulawuleni ukutya rhoqo kwaye kuncede ekulawuleni ubunzima bakho.
Yehlisa amanqanaba e-cholesterol "embi" (LDL)
Ii-oats ziqulathe into ekhethekileyo ebizwa ngokuba yi -beta-glucan . Uphando lubonise ukuba iyanciphisa amanqanaba e-cholesterol "embi", okanye i-LDL cholesterol, emizimbeni yethu. I-LDL cholesterol yiyo efakwa kwimithambo yegazi yethu, iyivale kwaye ibangele isifo sentliziyo.
Ilawula amanqanaba eswekile egazini
Ekubeni kukutya okunefayibha eninzi, ukutya i-granola kunciphisa isantya imizimba yethu eyondla ngaso iswekile kunye nee-carbohydrate. Oku kuthintela ukunyuka kweswekile egazini. Kodwa khumbula, le nzuzo ivela kwi-granola kuphela xa ingenayo okanye ingenaswekile yongeziweyo. Ukuba unesifo esifana nesifo seswekile, kungcono ukuthetha nogqirha wakho ngaphambi kokuba ukhethe ukutya.
Inokunceda ukwehlisa uxinzelelo lwegazi
Ukutya okufana nembewu yeflakisi, iziqhamo, kunye neenkozo ezipheleleyo kufunyenwe kunceda ekunciphiseni uxinzelelo lwegazi oluphezulu. Ngoko ke ukongeza igranola equlethe oku kutya ekutyeni kwakho kunokunciphisa umngcipheko wesifo sentliziyo.
Ilungele impilo yamathumbu
Ezinye ii-granola bar ziqulethe i-prebiotic fiber , enceda ekukhuleni kweebhaktheriya ezisempilweni zamathumbu, ezinceda ekugayweni kokutya kunye nempilo yamathumbu iyonke.
Ungayikhetha njani i-granola enempilo?
Ukuba uthenga igranola evenkileni, isenokubhalwa "isempilweni" ngaphambili kwiphakheji, kodwa ayisoloko injalo. Ngoko ke, thatha ixesha ufunde ilebheli yesondlo kunye noluhlu lwezithako .
Uluhlu lwezithako zezona zinto ziphambili ezikhoyo ekutyeni. Ngoko ke ukuba izinto ezifana neswekile kunye nesiraphu yombona ziphezulu kuluhlu, kungcono ukuba ungasebenzisi loo granola.
Ukukhetha i-granola elungileyo, cinga ngala manqaku:
- Iswekile mayincitshiswe: Ngaphantsi kwe-5 grams yeswekile kwisabelo ngasinye kungcono.
- I-sodium (ityuwa) kufuneka incitshiswe.
- Amafutha agcweleyo kufuneka ancitshiswe: ngaphantsi kwe-4 grams kwisabelo ngasinye yeyona ilungileyo.
- Ifayibha kunye neprotheyini kufuneka zonyuswe: Xa unezi zinto zininzi, uya kukwazi ukuziva uhluthi kwaye ungalambi ixesha elide.
Masenze i-granola emnandi nenempilo ekhaya?
Oku akunzima njengoko ucinga. Eyona nto ingcono kukuba singongeza nantoni na esiyithandayo, silawule iswekile, size siyilungiselele ngokweemfuno zethu.
Izinto ezifunekayo:
- Ii-oats eziroliweyo - iikomityi ezi-3
- Amandongomane owuthandayo (i-cashews, ii-almond, ii-walnuts) kunye nembewu (imbewu yethanga, imbewu yelanga, imbewu yeflakisi) - indebe e-1
- Ioyile yekhokhonathi okanye ioyile yomnquma - 1/4 indebe
- I-Sweetener (ubusi, isiraphu yemaple) - 1/4 indebe (okuncinci kokukhona kungcono)
- Ukunambitha (umgubo wesinamoni, ivanilla) - ithisipuni e-1
- Iziqhamo ezomisiweyo (iidiliya, iicranberries ezomisiweyo) - 1/2 indebe
Indlela yokwenza:
1. Kwisitya esikhulu, dibanisa ii-oats, amantongomane, kunye nembewu uze udibanise kakuhle. Musa ukongeza iziqhamo ezomisiweyo ngeli xesha.
2. Yongeza ioyile yekhokhonathi, ubusi, kunye nomgubo wesinamoni/vanilla, uze uxube ude udibane kakuhle.
3. Faka iphepha lesikhumba kwitreyi yokubhaka uze usasaze lo mxube kancinci phezulu.
4. Bhaka kwi-oven eshushu kwi-150 Celsius (300 Fahrenheit) imizuzu engama-30-40. Yikhuphe kwi-oven rhoqo emva kwemizuzu eli-15 uze ujike umxube. Oku kuya kuqinisekisa ukuba ubhaka ngokulinganayo macala onke.
5. Xa inombala wegolide kwaye ikrwada, yikhuphe kwi-oven.
6. Nje ukuba ipholile ngokupheleleyo, yongeza iziqhamo ezomisiweyo uze uxube. Ngoku ungagcina oku kwibhotile engangeni moya kangangeeveki ezimbalwa.
Umyalezo Wokuya Ekhaya
- IGranola kukutya okunefayibha eninzi, okunesondlo okwenziwe ngee-oats, amantongomane, kunye neziqhamo ezomisiweyo.
- Nangona kunjalo, iigranola ezininzi ezithengwa evenkileni zinokuba neswekile eninzi kunye namafutha angenampilo.
- Ukuba uthenga i-granola, soloko ufunda uluhlu lwezithako kunye nelebheli yesondlo kwaye ukhethe enye eneswekile encinci kunye nefayibha eninzi.
- Eyona ndlela ilungileyo nesempilweni kukwenza i-granola ekhaya, ulawule ubungakanani beswekile kwaye wongeze nantoni na oyithandayo.
- Ukuba unesifo esifana nesifo seswekile okanye i-cholesterol ephezulu, kubaluleke kakhulu ukufuna ingcebiso kugqirha wakho malunga nokutya kwakho.
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