Ingabe Amabha weGranola Anempilo?

-Delile

• Ukudla okunomsoco we-Granola
• Izinzuzo ezingaba khona
• Ukwehla okungenzeka kube khona
• Ungayikhetha kanjani ibha yegranola enempilo
• Okubalulekile

Abantu abaningi babheka imigoqo yegranola njengokudla okulula futhi okunempilo futhi bajabulela ukunambitheka kwabo nokusebenza okuhlukahlukene.

Kwezinye izimo, imigoqo ye-granola ingaba umthombo omuhle we-fiber namaprotheni ukusiza ukunqanda izifiso phakathi kokudla.

Kodwa-ke, ezinye ziqukethe ushukela, ama-carbs, nama-calories amaningi njengamaswidi.

Le ndatshana ibuyekeza izinzuzo nokuncipha kwemigoqo ye-granola, ichaze ukuthi ngabe iphilile yini.

Ukudla okunomsoco we-Granola

Amabha we-Granola enziwe ngezithako ezifana ne-oats, izithelo ezomisiwe, amantongomane, imbewu, uju, ukhukhunathi kanye noshokoledi.

Inani lokondleka kwamabha we-granola lingahluka kakhulu ngokuya ngohlobo lomkhiqizo nezithako ezisetshenzisiwe.

Yize izinhlobo eziningi zilayishwa ushukela owengeziwe nama-calories, izinketho eziningana ezinempilo ziyatholakala futhi.

Nakhu ukuqhathaniswa kwamaphrofayli okunomsoco wemigoqo emibili edumile ye-granola ():

Ngenkathi ibha yegranola yesibili ingaphansi kwama-calories, futhi iqukethe i-fiber ephansi kakhulu namaprotheni, kanye nokuphindwe kabili inani likashukela njengebha yokuqala.

Iningi lamabha wegranola anama-khalori azungeze u-100-300, u-1-10 amagremu wamaprotheni, kanye no-1-7 amagremu we-fiber ekukhonzeni okukodwa.

Amaningi futhi aqukethe ama-micronutrients, afaka amavithamini B, i-calcium, i-magnesium, ne-iron, okutholakala ezakhiweni noma kufakwa ngokuqinisa ngesikhathi sokwenza.

Inani lokudla okunempilo kwezinsimbi ze-granola lihluka kakhulu, futhi izinhlobo ezithile zingaba nama-calories amaningi, amaprotheni, i-fiber, noshukela kunabanye.

Izinzuzo ezingaba khona

Amabha we-Granola awasebenzeli nje kuphela, asebenza kahle kwisabelomali, futhi ayaphatheka kepha abekwa phambili, okwenza kube lula ukugwema ukudla ngokweqile.

Eqinisweni, olunye ucwaningo lubonisa ukuthi ukudla okwenziwe ngaphambili kungaba lusizo uma kukhulunywa ngokulawulwa kwesisindo.

Isibonelo, ucwaningo olulodwa lwamasonto ayi-12 kubantu abayi-183 luthole ukuthi ukulandela uhlelo lokudla olubandakanya ukudla ukudla okwenziwe ngaphambili kwaholela ekukhuleni okukhulu kwesisindo nasekulahlekelweni kwamafutha kunokudla okujwayelekile okukhethiwe ().

Ingasaphathwa, imigoqo ye-granola equkethe izithako ezinempilo njenge-oats, amantongomane, imbewu, nezithelo ezomisiwe kungenza okungezelelweyo kunoma yikuphi ukudla.

Ikakhulu, ama-oats angumthombo omuhle we-beta-glucan, uhlobo lwe-fiber olungasiza ukwehlisa amazinga we-cholesterol ephelele ne-LDL (embi), izici ezimbili eziyingozi zesifo senhliziyo ().

Khonamanjalo, amantongomane, imbewu, nezithelo ezomisiwe kukhonjisiwe ukuthi kuzuzisa ukulawula ushukela wegazi nempilo yenhliziyo (,,).

Amabha we-Granola alula futhi afakwa kusengaphambili, okungasiza ekulawuleni isisindo. Zibuye zivame ukwenziwa kusetshenziswa i-oats, amantongomane, imbewu, nezithelo ezomisiwe, ezingathuthukisa impilo yenhliziyo nokulawulwa kukashukela egazini.

Ukwehla okungenzeka kube khona

Imigoqo ye-Granola ivame ukubhekwa njengesidlo esinempilo, kepha yize kunezimangalo zokumaketha, eziningi zilayishwa ushukela ongeziwe, ama-calories nezithako zokufakelwa.

Isibonelo, imigoqo ye-Kellogg's Nutri-Grain Harvest granola bar ingaqukatha kuze kufike ku-15 amagremu kashukela ekukhonzeni - ikakhulukazi kusuka kushukela owengeziwe. Lokhu kulingana nezipuni ezine (4).

Ukuze uthole inkomba, izinkombandlela zakamuva zokudla kwabaseMelika zincoma ukukhawulela amakhalori ansuku zonke kusuka kushukela owengeziwe kuya ku-10% wama-calories aphelele, noma amathisipuni ayi-12 ngosuku kumuntu olandela ukudla okungu-2,000-calorie ().

Ucwaningo lukhombisa ukuthi ukusetshenziswa okweqile koshukela okungeziwe kungakubeka engcupheni ephezulu yezimo eziningana ezingalapheki, kufaka phakathi isifo sikashukela, ukukhuluphala, nesifo senhliziyo ().

Ngenkathi eminye imigoqo yegranola ikhetha ukusebenzisa iziphuzo ezinoshukela noma okokunandisa okweqile ukunciphisa okuqukethwe ushukela, lokhu kuye kwaxhunyaniswa nezinkinga zezempilo.

Isibonelo, iziphuzo ezinoshukela ezifana ne-xylitol ne-sorbitol azihlelekile ngokuphelele emzimbeni wakho futhi zingadala izingqinamba zokugaya ukudla kubantu ezizwela ngemiphumela yazo ().

Amanye amaswidi okufakelwa anjenge-aspartame, i-sucralose, ne-saccharin avunyelwe ukusetshenziswa yi-Food and Drug Administration (FDA).

Noma kunjalo, ucwaningo luphakamisa ukuthi zingaphazamisa ukulawulwa kukashukela egazini futhi zingaphazamisa kabi ama-gut bacteria wakho (/,).

Ngaphezu kwalokho, imigoqo eminingi ye-granola icutshungulwa kakhulu futhi ifaka izithako ezinjengoshukela ongeziwe, uwoyela wemifino, izivimbelakuvunda nokunambitheka okungekuko.

Ucwaningo lukhombisa ukuthi ukusetshenziswa okuphezulu kokudla okusetshenzisiwe noshukela kungakhuphula ubungozi besifo se-metabolic syndrome, okuyiqembu lezimo ezingaholela kusifo sikashukela, isifo sohlangothi nesifo senhliziyo ().

Amabha we-Granola avame ukucutshungulwa kakhulu futhi aqukethe ushukela ongeziwe, ama-sweeteners okufakelwa, kanye nama-alcohol alcohol, angathinta impilo.

Ungayikhetha kanjani ibha yegranola enempilo

Lapho ukhetha ibha ye-granola, kubalulekile ukuhlola ilebula yesithako ngokucophelela bese ukhetha imikhiqizo eyenziwe ikakhulu ekudleni kwangempela, njengezithelo, amantongomane, nezinhlamvu.

Ngokwengeziwe, funa umkhiqizo onama-gram angaphansi kuka-10 kashukela, okungenani ama-5 amagremu wamaprotheni, futhi okungenani ama-gramu ama-3 we-fiber ukukusiza uzizwe ugcwele phakathi kokudla ().

Njengomthetho ojwayelekile wesithupha, gwema imigoqo ye-granola ebala ushukela noma amanye amaswidi ngaphakathi kwezithako ezintathu zokuqala. Qaphela ukuthi izithako zifakwe kuhlu lokwehla ngesisindo.

Futhi, khetha imikhiqizo enezinhlu zezithako ezinomkhawulo ().

Uma ubuka isisindo sakho, bheka okuqukethwe kwekhalori bese unamathela kumabha anama-calories angaphansi kwama-250 ngokusebenza ngakunye.

Ngenye indlela, ungakhetha ukwenza imigoqo yakho yegranola usebenzisa izithako ezimbalwa nje ezilula.

Ukuze uqalise, hlanganisa okulandelayo esitsheni esikhulu:

• 2 izinkomishi (312 amagremu) ama-oats
• 1 inkomishi (200 amagremu) wamantongomane (ama-alimondi, ama-walnuts, ama-pecans, ama-pistachio, njll.)
• 1 inkomishi (220 amagremu) wezinsuku ezigcwele
• 1 / 4-1 / 2 inkomishi (65-130 amagremu) wenathi ibhotela
• 1/4 indebe (60 ml) yesiraphu ye-maple noma uju (ngokuzithandela)
• ama-mix-ins, njengezithelo ezomisiwe, ama-flakes kakhukhunathi, noma ama-chip chips

Qiniseka ukuthi ushaya izinsuku kuprosesa yokudla cishe umzuzu owodwa bese ufudumeza ibhotela lamantongomane nesiraphu ye-maple noma uju epanini ngaphambi kokuzifaka enhlanganisweni.

Hlanganisa izithako ndawonye, ​​engeza ukuxuba esitsheni sokubhaka esigcwele ngaphakathi noma epanini lesinkwa, bese uyivumela ukuthi isethwe efrijini imizuzu engu-20-25. Bese usika, ukhonze, futhi ujabulele.

Amabha we-granola aphilile kufanele abe nenani elihle lamaprotheni nefayibha ngoshukela omncane ongeziwe namakhalori ambalwa. Futhi kulula ukuzenzela ekhaya futhi zidinga izithako ezimbalwa nje ezilula.

Okubalulekile

Amabha we-Granola ayi-snack elula, enambithekayo, futhi ephathekayo.

Noma kunjalo, izinhlobo eziningi ezibekiwe zinoshukela, ama-calories nezithako ezingalimaza impilo yakho.

Ukufunda uhlu lwezithako ngokucophelela noma ukhetha ukuzenzela imigoqo yegranola kungaqinisekisa ukuthi isidlo sakho sinomsoco futhi simnandi.