Ingabe ufuna okuthile ongakudla kwasekuseni noma ukudla okulula emini? Kungenzeka ukuthi uke wabona 'iGranola' esitolo esikhulu, emaphaketheni amahle. Abantu abaningi bacabanga ukuthi lokhu ukudla okunempilo kakhulu nokunomsoco. Kodwa ingabe kunjalo ngempela? Ingabe yonke i-granola oyithenga esitolo ilungile? Namuhla, sizoxoxa ngale granola ngokuningiliziwe, kusukela ku-A kuya ku-Z.
Calculate the number of calories needed per day to lose, gain or maintain weight
Kalula nje, iyini i-granola?
I-Granola ukudla kwasekuseni okuqinile noma okulula. Kwenziwa ngokuhlanganisa ama-oats, amantongomane, imbewu, nezithelo ezomisiwe. Ungakudla njengokudla okusanhlamvu nobisi, ukusakaze phezu kwe-yogurt, noma ukukwenze kube yibha yokudla okulula.
Njengoba isithako esiyinhloko kuyi-oats, i-granola iwukudla okune-fiber ephezulu . Le fibre ikusiza uzizwe usuthi ngisho nangemva kokudla okuncane, futhi ikusiza ukuthi uhlale usuthi isikhathi eside. Ngaphezu kwalokho, le fibre isiza ukulawula amazinga kashukela egazini lakho futhi yehlise amazinga e-cholesterol ngokuhamba kwesikhathi. Futhi, izithelo ezomisiwe namantongomane afakwe ku-granola anikeza imizimba yethu amafutha anempilo, izakhamzimba, kanye nama-antioxidants .
Kodwa kunenkinga encane. Esikhathini esiningi, i-granola esiyithenga esitolo ingaba noshukela owengeziwe ongadingekile namafutha agcwele . Kodwa into engcono kakhulu ukuthi, singenza i-granola emnandi nenempilo ekhaya.
Uyini umehluko phakathi kwe-Granola ne-Muesli?
Abantu abaningi bayadideka laba ababili. Nakuba bobabili baqukethe izinto ezifana ne-oats, amantongomane, nezithelo ezomisiwe, kunomehluko omncane. Ake sibone ukuthi kuyini lokho.
| Isici | I-Granola | I-Muesli |
|---|---|---|
| Indlela yokusetha | Ixutshwa namafutha kanye nezinto ezinambithekayo (isib. uju, ushukela) bese ibhakwa kuze kube nsundu ngegolide futhi iqine. | Ngokuvamile ilungiswa iluhlaza noma yomile kancane. Ayibhakwa. |
| Okuqukethwe ushukela | Ngenxa yokuthi amaswidi ayengezwa ngesikhathi sokubhaka, okuqukethwe ushukela kuvame ukuba phezulu kune-muesli. | Okuqukethwe ushukela kuvame ukuba kuncane, futhi ubumnandi buvame ukuvela ezithelweni ezomisiwe ezifakwayo. |
| Ukubukeka kanye nemvelo | Kuhlanganiswe ndawonye, kuhlanganiswe ndawonye, futhi kufana nebhokisi. | Ingxube ye-oats nezinye izithako ezihlukene. |
Yiziphi izinzuzo zezempilo zokudla i-granola?
Uma ukhetha i-granola enempilo futhi enoshukela omncane, kunezinzuzo eziningana emzimbeni wakho.
Kungakusiza ukwehlisa isisindo.
Ama-oats kanye nokusanhlamvu okuphelele ku-granola kugcwele i-fiber, okukusiza uzizwe usuthi ngisho nangemva kokudla okuncane. Lokhu kusiza ukulawula ukudla njalo futhi kukusize ulawule isisindo sakho.
Yehlisa amazinga e-cholesterol "embi" (LDL)
Ama-oats aqukethe inhlanganisela ekhethekile ebizwa ngokuthi i-beta-glucan . Ucwaningo lukhombisile ukuthi yehlisa amazinga e-cholesterol "embi", noma i-LDL cholesterol, emizimbeni yethu. I-LDL cholesterol yilokho okufakwa emithanjeni yethu yegazi, kuyivale futhi kubangele izifo zenhliziyo.
Ilawula amazinga kashukela egazini
Njengoba ukudla okune-fiber ephezulu, ukudla i-granola kunciphisa izinga lokugaya ushukela nama-carbohydrate emzimbeni wethu. Lokhu kuvimbela ukwanda koshukela egazini. Kodwa khumbula, le nzuzo ivela kuphela ku-granola engenashukela owengeziwe noma omncane kakhulu. Uma unesifo esifana nesifo sikashukela, kungcono ukukhuluma nodokotela wakho ngaphambi kokukhetha ukudla.
Kungasiza ukwehlisa umfutho wegazi
Ukudla okufana nembewu yefilakisi, izithelo, kanye nokusanhlamvu okuphelele kutholakale kusiza ekwehliseni umfutho wegazi ophakeme. Ngakho-ke ukwengeza i-granola equkethe lokhu kudla ekudleni kwakho kunganciphisa ingozi yakho yesifo senhliziyo.
Kuhle empilweni yamathumbu
Amanye amabha e-granola aqukethe i-prebiotic fiber , esiza ekukhuleni kwamagciwane aphilile esiswini, okusiza ekugayweni kokudla kanye nempilo yamathumbu iyonke.
Ungayikhetha kanjani i-granola enempilo?
Uma uthenga i-granola esitolo, ingase ibhalwe ukuthi "inempilo" ngaphambili kwephakheji, kodwa akuhlali kunjalo. Ngakho-ke, zinike isikhashana ufunde ilebula lokudla okunempilo kanye nohlu lwezithako .
Uhlu lwezithako luyinto yokuqala etholakala kakhulu ekudleni. Ngakho-ke uma izinto ezifana noshukela kanye nesiraphu yommbila ziphezulu ohlwini, kungcono ukungayinaki leyo granola.
Ukuze ukhethe i-granola enhle, cabanga ngala maphuzu alandelayo:
- Ushukela kufanele wehliswe: Ngaphansi kwamagremu ama-5 kashukela ngokuphakelwa ngakunye kungcono.
- I-sodium (usawoti) kufanele incishiswe.
- Amafutha agcwele kufanele ancishiswe: ngaphansi kwamagremu ama-4 ngokuphakelwa ngakunye kungcono kakhulu.
- I-fibre namaprotheni kufanele kwandiswe: Uma unazo eziningi zalezi zinto, uzokwazi ukuzizwa usuthi futhi ungazizwa ulambile isikhathi eside.
Ake senze i-granola emnandi nenempilo ekhaya?
Lokhu akunzima njengoba ungase ucabange. Ingxenye engcono kakhulu ukuthi singangeza noma yini esiyithandayo, silawule ushukela, futhi siwenze ngokwezifiso ngendlela esiyithandayo.
Izinto ezidingekayo:
- Ama-oats aqoshiwe - izinkomishi ezi-3
- Amantongomane owathandayo (ama-cashew, ama-alimondi, ama-walnuts) kanye nembewu (imbewu yethanga, imbewu yelanga, imbewu yefilakisi) - inkomishi e-1
- Amafutha kakhukhunathi noma amafutha omnqumo - 1/4 indebe
- Isithambisi (uju, isiraphu ye-maple) - 1/4 indebe (uma kuncane kungcono)
- Ukunambitha (i-sinamoni powder, i-vanilla) - ithisipuni eli-1
- Izithelo ezomisiwe (amagilebhisi omisiwe, ama-cranberry omisiwe) - 1/2 indebe
Indlela yokwenza:
1. Esitsheni esikhulu, hlanganisa i-oats, amantongomane, nembewu bese uxuba kahle. Ungafaki izithelo ezomisiwe ngalesi sikhathi.
2. Faka uwoyela kakhukhunathi, uju, kanye nempuphu yesinamoni/vanilla, bese uvuselela kuze kuhlangane kahle.
3. Faka iphepha lesikhumba ethreyini yokubhaka bese usakaza le ngxube kancane phezulu.
4. Bhaka kuhhavini oshisiwe ku-150 Celsius (300 Fahrenheit) imizuzu engama-30-40. Yikhiphe kuhhavini njalo ngemizuzu eyi-15 bese uphendula ingxube. Lokhu kuzoqinisekisa ukuthi ibhaka ngokulinganayo kuzo zonke izinhlangothi.
5. Uma sekunsundu ngegolide futhi kucwebezela, kususe kuhhavini.
6. Uma sekupholile ngokuphelele, engeza izithelo ezomisiwe bese uvuselela. Manje ungakugcina lokhu ebhodleleni elingangeni moya amasonto ambalwa.
Umlayezo Wokuya Nawe Ekhaya
- I-Granola ukudla okucebile nge-fiber, okunomsoco okwenziwe ngama-oats, amantongomane nezithelo ezomisiwe.
- Kodwa-ke, ama-granola amaningi athengwa esitolo angaba noshukela omningi namafutha angenampilo.
- Uma uthenga i-granola, funda njalo uhlu lwezithako kanye nelebula lokudla okunempilo bese ukhetha eyodwa enoshukela omncane kanye ne-fiber ephezulu.
- Inketho engcono kakhulu nenempilo kakhulu ukwenza i-granola ekhaya, ulawule inani likashukela bese ufaka noma yini oyithandayo.
- Uma unesifo esifana nesifo sikashukela noma i-cholesterol ephezulu, kubaluleke kakhulu ukufuna iseluleko kudokotela wakho mayelana nokudla kwakho.
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