Ngabe igranola iyakhuluphala noma yehlise isisindo?

-Delile

• Ungayikhetha kanjani i-granola engcono kakhulu yokwehlisa isisindo
• Inani elinconyiwe
• Iresiphi yeGranola
• Imininingwane yezempilo yegranola

IGranola ingaba ngumlingani ekudleni kokunciphisa umzimba, ngoba icebile ku-fiber nokudla okusanhlamvu okuphelele, okusiza ukunikeza ukusutha nokuthuthukisa imetabolism. Ukwehlisa isisindo, kufanele udle kuphela izipuni ezimbili ze-granola ngosuku, ukhetha izinhlobo ezilula nezicebile zama-chestnut, amantongomane noma ama-alimondi, aletha amafutha amahle esidlweni.

Kodwa-ke, uma idliwe ngokweqile, i-granola nayo ingafaka isisindo, njengoba icebile ngama-calories futhi izinhlobo eziningi zomkhiqizo zisebenzisa ushukela omningi, uju kanye ne-maltodextrin ekubunjweni kwayo, izithako ezithanda ukuzuza kwesisindo.

Ungayikhetha kanjani i-granola engcono kakhulu yokwehlisa isisindo

Ukukhetha i-granola engcono kakhulu ukukusiza wehlise isisindo, kufanele ubheke uhlu lwezithako zomkhiqizo kwilebula, bese ukhetha lezo ushukela ovela kaningi ohlwini. Elinye icebo ukukhetha ama-granolas anembewu efana ne-chia, i-flaxseed, i-sesame ne-sunflower noma imbewu yamathanga, nalabo abanama-chestnuts, amantongomane noma ama-alimondi, ngoba ayizithako ezinothe ngamafutha amahle futhi anikeza ukusutha okukhulu.

Ngaphezu kwalokho, i-granola kufanele iqukathe ikakhulukazi okusanhlamvu okuphelele, okusetshenziswa kakhulu kuwo yi-oats, ibhali, ifayibha kanye negciwane likakolweni, nelayisi namakhokho ommbila. Izinhlamvu eziphelele zihlinzeka nge-fiber, amavithamini kanye namaminerali esidlweni, ngaphezu kokusiza ekulawuleni isisindo.

Inani elinconyiwe

Ngoba icebile ngama-carbohydrate, amafutha, izithelo ezomisiwe noshukela, i-granola igcina inenani eliphezulu lekhalori. Ukuze ungafaki isisindo, izincomo zokudla cishe izipuni ezimbili kuya kwezingu-3 ngosuku, okungcono kuhlanganiswe ne-yogurt noma ubisi.

Le nhlanganisela yegranola enobisi noma iyogathi yemvelo inyusa inani lamaprotheni ekudleni, okuletha ukusutha okuningi nokusiza ekwehliseni isisindo. Kodwa-ke, kubalulekile ukukhumbula ukuthi uma kunesifo sikashukela, ama-granolas asebenzisa okokunandisa kufanele akhethwe kunoshukela.

Iresiphi yeGranola

Kungenzeka wenze i-granola ekhaya ngezithako ozikhethele zona, njengoba kukhonjisiwe ezibonelweni ezilandelayo:

Izithako

• Isipuni esingu-1 sama-rice flakes;
• Isipuni esingu-1 sama-oat flakes;
• 1 isipuni sikakolweni bran;
• Isipuni esingu-1 somisiwe;
• Isipuni esingu-1 se-apula elicwecwe amanzi;
• Isipuni esingu-1 sesame;
• Isipuni esingu-1 sikakhukhunathi ogayiwe;
• Amantongomane ama-3;
• Amantongomane ama-2 eBrazil;
• Izipuni ezimbili ze-flaxseed;
• 1 isipuni soju.

Izithako zegranola ukukhanya

• Isipuni esingu-1 sama-rice flakes;
• Isipuni esingu-1 sama-oat flakes;
• 1 isipuni sikakolweni bran;
• Isipuni esingu-1 sesame;
• Ama-walnuts ama-3 noma amantongomane ama-2 eBrazil;
• 2 wezipuni ze-flaxseed.

Imodi yokulungiselela

Hlanganisa izithako ohlwini lokuqala, bese wenza i-granola ukukhanya, hlanganisa izithako ezivela ohlwini lwesibili. Ungangeza i-granola ku-yogurt, ubisi lwenkomo noma ubisi lwemifino ukuze uthole isidlo sasekuseni esihle.

Ukuze ube negranola eyenziwe ekhaya izinsuku eziningi, ungakhuphula inani lezithako bese ugcina lenhlanganisela esitsheni esivaliwe esinesivalo, kanti igranola izoba nempilo eshalofini cishe isonto lonke.

Imininingwane yezempilo yegranola

Ithebula elilandelayo linikezela ngemininingwane yokudla okunempilo ngo-100 g wegranola yendabuko.

IGranola ingasetshenziswa futhi ekudleni ukuze uthole isisindo noma inyuse imisipha, futhi kulezi zimo kufanele isetshenziswe kakhulu. Bona zonke izinzuzo zegranola.