Kodi granola amanenepa kapena amachepetsa thupi?

Zamkati

• Momwe mungasankhire granola wabwino kwambiri kuti muchepetse kunenepa
• Kuchuluka analimbikitsa
• Chinsinsi cha Granola
• Zambiri zamtundu wa granola

Granola atha kukhala wothandizana naye pakadyedwe kochepa, chifukwa ali ndi michere yambiri komanso mbewu zonse, zomwe zimathandizira kukhuta ndikukweza kagayidwe kake. Kuti muchepetse kunenepa, muyenera kudya supuni 2 zokha za granola patsiku, posankha mabokosi amtedza, mtedza kapena ma almond, omwe amabweretsa mafuta abwino pachakudyacho.

Komabe, ikagwiritsidwa ntchito mopitilira muyeso, granola amathanso kulemera, popeza ili ndi ma calories ambiri ndipo mitundu yambiri yazogulitsazo imagwiritsa ntchito shuga, uchi ndi maltodextrin wambiri, zomwe zimathandizira kunenepa.

Momwe mungasankhire granola wabwino kwambiri kuti muchepetse kunenepa

Kusankha granola wabwino kwambiri wokuthandizani kuti muchepetse kunenepa, muyenera kuyang'ana pamndandanda wazopangira zomwe zidalembedwa, ndipo musankhe omwe shuga samawoneka pafupipafupi pamndandanda. Upangiri wina ndikuti muzikonda ma granola omwe ali ndi mbewu monga chia, flaxseed, sesame ndi mpendadzuwa kapena nthanga za dzungu, ndi omwe amakhalanso ndi ma chestnuts, mtedza kapena ma almond, chifukwa ndizopangira mafuta abwino komanso opatsa kukhuta.

Kuphatikiza apo, granola iyenera kukhala ndi mbewu zonse, zomwe zimagwiritsidwa ntchito kwambiri ndi oats, balere, fiber ndi nyongolosi ya tirigu, ndi mpunga ndi chimanga. Mbewu zonse zimapatsa fiber, mavitamini ndi mchere pachakudyacho, kuphatikiza pakuthandizira kuchepetsa kunenepa.

Kuchuluka analimbikitsa

Chifukwa ndi chakudya chambiri, mafuta, zipatso zouma ndi shuga, granola amatha kukhala ndi mafuta okwanira. Pofuna kuti muchepetse kunenepa, malangizowo ndi kudya masupuni awiri kapena atatu patsiku, makamaka osakaniza ndi yogati kapena mkaka.

Kusakaniza kwa granola ndi mkaka kapena yogurt wachilengedwe kumawonjezera kuchuluka kwa mapuloteni mu chakudya, chomwe chimabweretsa kukhuta kwambiri ndikuthandizira kuchepa thupi. Komabe, ndikofunikira kukumbukira kuti ngati munthu ali ndi matenda a shuga, ma granola omwe amagwiritsa ntchito zotsekemera ayenera kusankhidwa kuposa shuga.

Chinsinsi cha Granola

Ndizotheka kupanga granola kunyumba ndi zosankha zomwe mungasankhe, monga zikuwonetsedwa muzitsanzo zotsatirazi:

Zosakaniza

• Supuni 1 ya mpunga;
• Supuni 1 ya oat flakes;
• Supuni 1 ya chinangwa cha tirigu;
• Supuni 1 ya mphesa zoumba;
• Supuni imodzi ya apulo yokhala ndi madzi osowa madzi;
• Supuni 1 ya sesame;
• Supuni 1 ya kokonati ya grated;
• 3 mtedza;
• 2 mtedza waku Brazil;
• Supuni 2 za fulakesi;
• Supuni 1 ya uchi.

Zosakaniza za granola kuwala

• Supuni 1 ya mpunga;
• Supuni 1 ya oat flakes;
• Supuni 1 ya chinangwa cha tirigu;
• Supuni 1 ya sesame;
• 3 mtedza kapena mtedza 2 waku Brazil;
• Supuni 2 za fulakesi.

Kukonzekera akafuna

Sakanizani zosakaniza kuchokera mndandanda woyamba, ndikupanga granola kuwala, Sakanizani zosakaniza kuchokera mndandanda wachiwiri. Mutha kuwonjezera granola ku yogurt, mkaka wa ng'ombe kapena mkaka wamasamba kuti mukhale ndi chakudya cham'mawa chabwino.

Kuti mukhale ndi granola wopanga nokha kwa masiku ambiri, mutha kukulitsa zowonjezera ndikupangira zosakaniza mu chidebe chatsekedwa ndi chivindikiro, ndipo granola azikhala ndi alumali pafupifupi sabata.

Zambiri zamtundu wa granola

Tebulo lotsatirali limapereka chidziwitso cha thanzi la 100 g wachikhalidwe cha granola.

Granola itha kugwiritsidwanso ntchito pazakudya kuti muchepetse kapena kuwonjezera minofu, ndipo panthawiyi iyenera kudyedwa kwambiri. Onani zabwino zonse za granola.