Kodi Mabala a Granola Ndi Amathanzi?

Zamkati

• Chakudya cha bala la Granola
• Zopindulitsa
• Zowonongeka
• Momwe mungasankhire bar yolimba ya granola
• Mfundo yofunika

Anthu ambiri amaganiza kuti mipiringidzo ya granola ndichakudya chabwino komanso chopatsa thanzi ndipo amasangalala ndi kukoma kwawo komanso kusinthasintha.

Nthawi zina, mipiringidzo ya granola ikhoza kukhala gwero labwino la fiber ndi mapuloteni othandizira kuthana ndi zikhumbo pakati pa chakudya.

Komabe, ena ali ndi shuga wambiri, ma carbs, ndi ma calories monga ma switi.

Nkhaniyi ikufotokoza zabwino ndi zotsika zazitsulo za granola, ndikufotokozera ngati ali athanzi.

Chakudya cha bala la Granola

Mabala a Granola amapangidwa kuchokera kuzipangizo monga oats, zipatso zouma, mtedza, njere, uchi, kokonati, ndi tchipisi cha chokoleti.

Zakudya zamagetsi zopangira ma granola zimatha kusiyanasiyana kutengera mtundu ndi zosakaniza zomwe zagwiritsidwa ntchito.

Ngakhale mitundu yambiri ili ndi shuga wowonjezera ndi ma calories, pali njira zingapo zathanzi zomwe zilipo.

Nayi fanizo la mbiri yazakudya zama barolo awiri odziwika bwino a granola ():

Ngakhale galasi yachiwiri ya granola ili ndi ma calories ochepa, imakhalanso ndi fiber komanso mapuloteni ochepa, komanso kuwirikiza kawiri kuchuluka kwa shuga ngati bala yoyamba.

Mabala ambiri a granola amakhala ndi zopatsa mphamvu za 100-300 calories, 1-10 magalamu a mapuloteni, ndi 1-7 magalamu amtundu umodzi.

Zambiri zimakhalanso ndi micronutrients, kuphatikiza mavitamini a B, calcium, magnesium, ndi iron, zomwe zimapezeka muziphatikizidwe kapena zowonjezera pakupanga.

Zakudya zamagetsi zamagetsi zimasiyanasiyana, ndipo mitundu ina imatha kukhala ndi zopatsa mphamvu, zomanga thupi, zotsekemera, ndi shuga kuposa ena.

Zopindulitsa

Mabala a Granola samangokhala osavuta, osakira bajeti, komanso othekera komanso amatchulidwiratu, zomwe zimapangitsa kukhala kosavuta kupewa kudya mopitirira muyeso.

M'malo mwake, kafukufuku wina akuwonetsa kuti zakudya zomwe zatchulidwazo zitha kukhala zopindulitsa pankhani yosamalira kulemera.

Mwachitsanzo, kafukufuku wina wamasabata 12 mwa anthu 183 adapeza kuti kutsatira njira yodyera yomwe imakhudzana ndi kudya zakudya zomwe zanenedwa kale kunapangitsa kuti muchepetse kwambiri komanso muchepetse mafuta kuposa chakudya chomwe mwasankha ().

Osanenapo, mipiringidzo ya granola yomwe imakhala ndi zosakaniza zathanzi monga oats, mtedza, nthangala, ndi zipatso zouma zimatha kuwonjezera phindu lililonse pachakudya chilichonse.

Makamaka, oats ndi gwero lalikulu la beta-glucan, mtundu wa fiber womwe ungathandize kuchepetsa kuchuluka kwa cholesterol ya LDL (yoyipa), zifukwa ziwiri zomwe zimayambitsa matenda amtima ().

Pakadali pano, mtedza, mbewu, ndi zipatso zouma zawonetsedwa kuti zimapindulitsa kuwongolera shuga m'magazi komanso thanzi la mtima (,,).

Mabala a Granola ndiosavuta komanso amatchulidwapo, omwe atha kupindulitsa kuwongolera. Amapangidwanso nthawi zambiri pogwiritsa ntchito oats, mtedza, mbewu, ndi zipatso zouma, zomwe zimatha kukonza thanzi la mtima komanso kuwongolera shuga.

Zowonongeka

Mabala a Granola nthawi zambiri amawerengedwa kuti ndi chakudya chopatsa thanzi, koma ngakhale zotsatsa izi, ambiri amakhala ndi shuga wowonjezera, zopatsa mphamvu, ndi zinthu zopangira.

Mwachitsanzo, mipiringidzo ya Kellogg's Nutri-Grain Harvest granola imatha kukhala ndi magalamu 15 a shuga pakatumikira - makamaka kuchokera ku shuga wowonjezera. Izi zikufanana ndi supuni 4 ().

Kuti muwone, Maupangiri aposachedwa kwambiri a Zakudya kwa anthu aku America amalimbikitsa kuti muchepetse zopatsa mphamvu tsiku lililonse kuchokera ku shuga wowonjezera mpaka 10% ya ma calorie onse, kapena masupuni 12 patsiku kwa munthu wotsatira zakudya za ma calorie 2,000 ().

Kafukufuku akuwonetsa kuti kumwa shuga mopitilira muyeso kumatha kukuika pachiwopsezo chachikulu cha matenda angapo, kuphatikiza matenda ashuga, kunenepa kwambiri, ndi matenda amtima ().

Ngakhale mipiringidzo ina ya granola imasankha kugwiritsa ntchito shuga kapena zotsekemera zopangira kuti muchepetse shuga, izi zalumikizidwanso ndi mavuto azaumoyo.

Mwachitsanzo, shuga woledzeretsa monga xylitol ndi sorbitol samasweka mthupi lanu ndipo zimatha kuyambitsa vuto la kugaya kwa anthu omwe ali ndi vuto lawo ().

Zokometsera zina zopanga monga aspartame, sucralose, ndi saccharin ndizovomerezeka kuti zigwiritsidwe ntchito ndi Food and Drug Administration (FDA).

Komabe, kafukufuku akuwonetsa kuti atha kusokoneza kuwongolera kwa magazi m'magazi ndipo atha kusokoneza mabakiteriya anu opindulitsa (,).

Kuphatikiza apo, mipiringidzo yambiri ya granola imakonzedwa kwambiri ndipo imaphatikizapo zosakaniza monga shuga wowonjezera, mafuta a masamba, zotetezera, ndi zokometsera zokometsera.

Kafukufuku akuwonetsa kuti kugwiritsa ntchito kwambiri zakudya zopangidwa ndi shuga komanso shuga kumatha kuwonjezera chiopsezo cha matenda amadzimadzi, omwe ndi gulu lazomwe zingayambitse matenda ashuga, sitiroko, ndi matenda amtima ().

Mabala a Granola nthawi zambiri amasinthidwa kwambiri ndipo amakhala ndi shuga wowonjezera, zotsekemera zopangira, ndi shuga, zomwe zimatha kusokoneza thanzi.

Momwe mungasankhire bar yolimba ya granola

Mukamasankha bala ya granola, ndikofunikira kuti muziyang'ana mosamala zomwe zimapangidwa kuchokera kuzakudya zenizeni, monga zipatso, mtedza, ndi mbewu.

Kuonjezerapo, fufuzani mankhwala osachepera 10 magalamu a shuga, osachepera 5 magalamu a mapuloteni, ndi magalamu atatu a fiber kuti zikuthandizeni kuti muzimva bwino pakati pa chakudya ().

Monga lamulo la chala chachikulu, pewani mipiringidzo ya granola yomwe imalemba shuga kapena zotsekemera zina m'zinthu zitatu zoyambirira. Dziwani kuti zosakaniza zidalembedwa motsika ndi kulemera.

Komanso, sankhani zinthu zomwe zili ndi mindandanda yazing'ono ().

Ngati mukuyang'ana kulemera kwanu, yang'anani zomwe zili ndi kalori ndikumamatira kumabala okhala ndi zoperewera zochepa zopitilira 250 pakatumikira.

Kapenanso, mutha kusankha kupanga mipiringidzo yanu ya granola pogwiritsa ntchito zosavuta zochepa.

Kuti muyambe, phatikizani zotsatirazi mu mbale yayikulu:

• Makapu awiri (312 magalamu) a oats
• 1 chikho (200 magalamu) a mtedza (amondi, walnuts, pecans, pistachios, etc.)
• 1 chikho (220 magalamu) amitengo yodzaza
• 1 / 4-1 / 2 chikho (65-130 magalamu) a mtedza batala
• 1/4 chikho (60 ml) ya mapulo kapena uchi (mwakufuna)
• zosakaniza, monga zipatso zouma, zipatso za kokonati, kapena tchipisi cha chokoleti

Onetsetsani kuti mukuyesa masikuwo mu pulogalamu ya chakudya kwa mphindi imodzi ndikuwotcha batala wa mtedza ndi madzi a mapulo kapena uchi mu poto musanawonjezere ku chisakanizo.

Sakanizani zosakaniza palimodzi, onjezerani kusakaniza mu mbale yophika kapena mkate, ndipo lolani kuti izikhala mufiriji kwa mphindi 20-25. Kenako pangani, perekani, ndikusangalala.

Mabala a granola athanzi ayenera kukhala ndi kuchuluka kwa mapuloteni ndi ma fiber okhala ndi shuga wowonjezera pang'ono ndi ma calories ochepa. Zimakhalanso zosavuta kupanga panyumba ndipo zimangofuna zinthu zochepa chabe.

Mfundo yofunika

Mabotolo a Granola ndi chakudya chosavuta, chosangalatsa, komanso chosavuta kunyamula.

Komabe, mitundu yambiri yokonzedweratu imakhala ndi shuga wambiri, zopatsa mphamvu, ndi zosakaniza zomwe zingawononge thanzi lanu.

Kuwerenga zosakaniza pamndandanda mosamala kapena kusankha kupanga mipiringidzo yanu ya granola kungatsimikizire kuti chotupitsa chanu chili chopatsa thanzi komanso chokoma.