Izinzuzo eziyisishiyagalombili zezempilo zegranola nokuthi ungazilungiselela kanjani

-Delile

• Izinzuzo zegranola
• IGranola iyatyebisa?
• Ungayilungisa kanjani i-granola?

Ukusetshenziswa kwegranola kuqinisekisa izinzuzo eziningana zezempilo, ikakhulukazi maqondana nokusebenza kokuhamba kwamathumbu, ukulwa nokuqunjelwa, ngoba kungukudla okunothe kakhulu. Ngaphezu kwalokho, kuya ngokuthi idliwe kanjani, ingasiza futhi enqubweni yokuthola ubukhulu bemisipha, ithuthukise ukubukeka kwesikhumba namandla akhuphukayo kanye nesimo semisebenzi yansuku zonke.

IGranola wukudla okwenziwe ngengxube yama-crispy oats agazingiwe kuhhavini, izithelo ezomisiwe, izithelo ezingenamanzi, imbewu noju. Ezinye izithako nazo zingafakwa, njengekakhukhunathi omisiwe noma ogayiwe, ushokoledi omnyama, ibhotela lamantongomane nezinongo. I-Granola kulula ukuyilungisa ekhaya futhi imvamisa idliwa ngesidlo sasekuseni kanye nokudla okulula.

I-granola eyenziwe ekhaya iphilile kune-granola esezimbonini, njengoba iqukethe ushukela, usawoti, amafutha nezinye izinto ezingase zingabi nempilo enhle empilweni yakho.

Izinzuzo zegranola

IGranola, ngaphezu kokuhlinzeka ngama-calories, icebile ngamaprotheni, imicu, amavithamini namaminerali afana ne-iron, calcium, potassium, zinc ne-magnesium. Inani lokudla okunempilo le-granola lincike kwizithako ezisetshenzisiwe ekulungiseleleni.

Izinzuzo eziyinhloko zezempilo zokudla i-granola yilezi:

1. Ukulwa Nokuqeda Izimpawu Zokuqunjelwa, ngoba icebile ngemicu evuna ukwanda kwevolumu yendle nokuhamba kwamathumbu, okwenza indle iphume kalula.
2. Ukuthanda ukunciphisa umzimba, ngoba imicu yandisa umuzwa wokusutha;
3. Isiza ukuvimbela isifo senhliziyo, njengoba behlisa i-cholesterol ngenxa yokuthi ama-oats acebile kuma-beta-glucans, uhlobo lwe-fiber olusiza ukwehlisa i-cholesterol ye-LDL, ebizwa nangokuthi i-cholesterol embi, inciphisa ubungozi benhliziyo;
4. Ikhuthaza ukuvuselelwa kwesikhumba futhi inciphise ingozi yokuba nomdlavuza, ngoba ezinye izithako ezinjengekakhukhunathi, amantongomane, imbewu ye-chia noma i-flaxseed, ngokwesibonelo, zicebile nge-selenium, i-vitamin E ne-omega-3, eyi-antioxidants, evimbela ukulimala kwamaseli okubangelwa ama-radicals amahhala;
5. Ithuthukisa ukubukeka kwezinwele, ngoba icebile ngamaprotheni, i-zinc, i-selenium namanye amaminerali afaka isandla ekukhuleni nasempilweni yezintambo zezinwele;
6. Isiza ukuthuthukisa umfutho wegazi, lokhu kungenxa yokuthi ezinye izifundo zikhomba ukuthi imicu, kanye nezinye izithako ezifana nembewu ye-chia ne-oats, iyasiza ekulawuleni umfutho wegazi;
7. Isiza ukulawula ushukela wegazi ngokuya ngezithako ezakha i-granola, noma kunjalo, imbewu, i-oats nezithelo ezomisiwe zitholakele ezifundweni eziningana ezikwazi ukuvumela ukulawulwa kukashukela egazini, futhi zingaba lusizo kubantu abakhuluphele ngokweqile nakulabo abanesifo sikashukela;
8. Inikeza amandla futhi ithande ukwanda kwesisindo semisiphangoba icebile ngama-carbohydrate, amaprotheni kanye namafutha amahle ahlinzeka ngamandla futhi kuthi kanye nokuzivocavoca umzimba okufanele, kuvuna inzuzo yemisipha.

Kubalulekile ukukhumbula ukuthi uma kungenzeka kudliwe i-granola enezimboni, izinzuzo kungenzeka zingafani, futhi kungenzeka zingabi nezinzuzo. Ngakho-ke, kubalulekile ukuthi ufunde ilebula nemininingwane yokudla okunempilo ngokucophelela ukuze ukhethe okunempilo kakhulu, uvikele ama-granolas aqukethe ushukela noma okokunandisa. Nakhu ukuthi ungayifunda kanjani ilebula kahle.

IGranola iyatyebisa?

IGranola imvamisa ilungiswa ngoshukela onsundu noma uju, ngaphezu kokuqukethe izithako okuthi, yize ziphilile, zibe nenani elikhulu lama-calories, ngakho-ke, ukusetshenziswa kwazo ngobuningi kwazo kungavuna ukuzuza kwesisindo.

Kodwa-ke, kungenzeka ukuthi usebenzise i-granola ngaphandle kokufaka isisindo, unikeze okuthandwa yi-granola okulungiselelwe ekhaya ngezithako zemvelo, kanye nokulawula inani elidliwe ngalo, kusetshenziswa izinkezo ezimbili noma amagremu angama-30 wegranola ukuze kudliwe ngobisi olusikiwe noma iyogathi, noma ukuxubana nesithelo esiqoshiwe.

Ungayilungisa kanjani i-granola?

Ezinye izithako ezingasetshenziswa ekulungiseleleni i-granola yilezi:

• I-Chia, ifilakisi, isesame, ubhekilanga nembewu yamathanga;
• Izithelo ezingenamanzi njengekakhukhunathi, i-apula, ama-cranberries, amajikijolo e-goji namagilebhisi omisiwe;
• Izithelo ezomisiwe njengamakinati, ama-walnuts, ama-chestnut, ama-alimondi kanye nama-hazelnut;
• Izinongo ezifana nesinamoni ne-nutmeg;
• Izinhlamvu ezinjenge-rice flakes, i-oats, i-bran bran noma i-flaxseed;
• Amafutha kakhukhunathi;
• Ibhitela lamantongomane.

Ukulungiswa kwegranola kulula kakhulu, kuyadingeka kuphela ukukhetha izithako bese uzifaka esitsheni ukuze zixube. Kukhonjiswa ukuthi izithelo ezomisiwe ziyagaywa ngaphambi kokuxutshwa nezinye izithako zegranola. Ngemuva kwalokho, ingxube kufanele ifakwe kuthileyi enephepha lesikhumba bese ibekwa kuhhavini ku-150ºC imizuzu engaba ngu-50 kuya kwengu-60. Ngemuva kwalokho, kufanele ugcine ingxube esitsheni esingangeni moya.