Zopindulitsa zazikulu zisanu ndi zitatu za granola ndi momwe mungakonzekerere

Zamkati

• Ubwino wa granola
• Granola akunenepa?
• Momwe mungakonzekere granola?

Kugwiritsa ntchito kwa granola kumatsimikizira maubwino angapo azaumoyo, makamaka pokhudzana ndi magwiridwe antchito am'matumbo, olimbana ndi kudzimbidwa, popeza ndi chakudya chambiri. Kuphatikiza apo, kutengera momwe amadyera, itha kuthandizanso pakupeza minofu, kukonza khungu ndikuwonjezera mphamvu komanso mawonekedwe azinthu zatsiku ndi tsiku.

Granola ndi chakudya chopangidwa ndi osakaniza a crispy oats okazinga mu uvuni, zipatso zouma, zipatso zopanda madzi, mbewu ndi uchi. Zosakaniza zina zitha kuphatikizidwanso, monga coconut wouma kapena grated, chokoleti chakuda, batala wa kirimba ndi zonunkhira. Granola ndiosavuta kukonzekera kunyumba ndipo nthawi zambiri amadyedwa pachakudya cham'mawa komanso zokhwasula-khwasula.

Granola wopangidwa kunyumba ndiwathanzi kuposa granola yotsogola, chifukwa imakhala ndi shuga, mchere, mafuta ndi zinthu zina zomwe sizingakhale zathanzi paumoyo wanu.

Ubwino wa granola

Granola, kuphatikiza pakupereka zopatsa mphamvu, ili ndi mapuloteni ambiri, ulusi, mavitamini ndi michere monga chitsulo, calcium, potaziyamu, zinc ndi magnesium. Chakudya cha granola chimadalira zosakaniza zomwe zimagwiritsidwa ntchito pokonzekera.

Ubwino wathanzi pakudya granola ndi awa:

1. Kulimbana ndi Kuthetsa Zizindikiro Zodzimbidwa, popeza ili ndi ulusi wambiri womwe umalimbikitsa kuchuluka kwa ndowe ndi matumbo, ndikupangitsa chopondacho kutuluka mosavuta.
2. Kukonda kuchepa thupi, chifukwa ulusi umachulukitsa kumva kukhuta;
3. Zimathandizira kupewa matenda amtima, popeza amachepetsa cholesterol chifukwa chakuti oats ali ndi beta-glucans, mtundu wa fiber womwe umathandizira kutsitsa LDL cholesterol, yotchedwanso cholesterol yoyipa, yomwe imachepetsa chiopsezo cha mtima;
4. Imalimbikitsa kukonzanso khungu ndikuchepetsa chiopsezo chokhala ndi khansa, chifukwa zosakaniza zina monga coconut, mtedza, mbewu za chia kapena flaxseed, mwachitsanzo, zili ndi selenium, vitamini E ndi omega-3, omwe ndi ma antioxidants, omwe amapewa kuwonongeka kwama cell chifukwa cha ma radicals aulere;
5. Bwino maonekedwe a tsitsi, chifukwa ili ndi mapuloteni ambiri, zinc, selenium ndi michere ina yomwe imathandizira kukulira ndi thanzi la ulusi wa tsitsi;
6. Zimathandizira kukonza kuthamanga kwa magazi, ndichifukwa kafukufuku wina akuwonetsa kuti ulusi, komanso zosakaniza zina monga mbewu za chia ndi oats, zimathandizira pakuwongolera kuthamanga kwa magazi;
7. Zimathandizira kuwongolera shuga wamagazi kutengera zosakaniza zomwe zimapanga granola, komabe, mbewu, oats ndi zipatso zouma zapezeka m'maphunziro angapo omwe amatha kuthandizira kuwongolera shuga, ndipo atha kukhala opindulitsa kwa anthu onenepa kwambiri komanso omwe ali ndi matenda ashuga;
8. Amapereka mphamvu ndipo amakomera kuwonjezeka kwa minofuchifukwa ili ndi chakudya chambiri, mapuloteni ndi mafuta abwino omwe amapereka mphamvu komanso kuti palimodzi ndikuchita masewera olimbitsa thupi koyenera, kumathandizira kupindula kwa minofu.

Ndikofunika kukumbukira kuti ngati granola wotsogola akadya, maubwino ake sangakhale ofanana, ndipo sangakhale ndi phindu. Chifukwa chake, ndikofunikira kuwerenga zolembedwazo komanso chidziwitso chazakudya mosamala kuti musankhe zathanzi, popewa ma granola omwe ali ndi shuga kapena zotsekemera. Umu ndi momwe mungawerenge lembalo molondola.

Granola akunenepa?

Granola nthawi zambiri imakonzedwa ndi shuga kapena uchi wofiirira, kuphatikiza pazokhala ndi zosakaniza zomwe, ngakhale zili ndi thanzi labwino, zimakhala ndi ma calorie ambiri, chifukwa chake, kumwa kwawo zochulukirapo kumatha kukopa kunenepa.

Komabe, ndizotheka kudya granola osalemera, kupatula granola wokonzedwa kunyumba ndi zosakaniza zachilengedwe, komanso kuwongolera kuchuluka kwa momwe amagwiritsidwira ntchito, pogwiritsa ntchito makapu awiri kapena magalamu 30 a granola kudya mkaka wosalala kapena yogati, kapena kusakaniza ndi zipatso zodulidwa.

Momwe mungakonzekere granola?

Zosakaniza zina zomwe zingagwiritsidwe ntchito pokonza granola ndi izi:

• Chia, fulakesi, sesame, mpendadzuwa ndi nthanga;
• Zipatso zopanda madzi ngati coconut, apulo, cranberries, goji zipatso ndi zoumba;
• Zipatso zouma monga mtedza, mtedza, mabokosi, maamondi ndi mtedza;
• Zonunkhira monga sinamoni ndi nutmeg;
• Mbewu monga mpunga, mapira, tirigu kapena fulakesi;
• Mafuta a kokonati;
• Chiponde.

Kukonzekera kwa granola ndikosavuta, ndikofunikira kusankha zosakaniza ndikuziyika mu chidebe kuti zisakanike. Zimanenedwa kuti zipatso zouma zimaphwanyidwa zisanasakanikidwe ndi zinthu zina za granola. Kenako, chisakanizocho chiyenera kuikidwa mu thireyi ndi pepala lolembapo ndikuyika uvuni ku 150ºC kwa mphindi 50 mpaka 60. Kenako, muyenera kusunga chisakanizocho mu chidebe chotsitsimula.