Ko Granola Mabhawa Ane Hutano Here?

Zvemukati

• Granola bar chikafu
• Zvinogona kubatsirwa
• Zvinogona kuitika pasi
• Ungasarudza sei bhaa rine hutano regranola
• Chinokosha

Vanhu vazhinji vanofunga mabharanzi egranola svumbunuro inonaka uye ine hutano uye vanonakidzwa nekuravira kwavo uye kuita kwakawanda.

Mune zvimwe zviitiko, mabara egranola anogona kuve sosi yakanaka ye fiber uye mapuroteni kubatsira kudzora zvishuwo pakati pekudya.

Zvisinei, mamwe ane shuga yakawanda, carbs, uye macalorie semapipi ewiti.

Ichi chinyorwa chinoongorora mabhenefiti uye kuderera kwema granola mabara, kutsanangura kuti vane hutano here.

Granola bar chikafu

Granola mabhawa anogadzirwa kubva kune zvigadzirwa senge oats, michero yakaomeswa, nzungu, mhodzi, huchi, coconut, uye chokoreti machipisi.

Kukosha kwehutano hwema granola mabara kunogona kusiyana zvakanyanya zvichienderana neiyo mhando uye zvinoshandiswa zvinoshandiswa.

Kunyangwe mhando dzakawanda dzakatakurirwa neshuga yakawedzera uye macalorie, sarudzo dzinoverengeka dzine hutano dziripo zvakare.

Hechino fananidzo yemaprofiles ezvehutano eaya maviri akakurumbira granola mabara ():

Nepo yechipiri granola bar iri yakaderera mumakoriyori, ine zvakare ine yakanyanya kusanyanya fiber uye mapuroteni, pamwe nekaviri huwandu hweshuga sebara rekutanga.

Mazhinji mabara egranola ane anokwana zana kusvika pamazana matatu emakoriori, 1 - 10 magiramu epuroteni, uye 1-7 magiramu efaibha mukushandira kumwe chete.

Mazhinji zvakare ane micronutrients, inosanganisira B mavitamini, calcium, magnesium, uye iron, ayo anowanikwa mune izvo zvigadzirwa kana kuwedzerwa kuburikidza nekusimbiswa panguva yekugadzira.

Iko kukosha kwehutano hwema granola mabharanzi anosiyana zvakanyanya, uye mamwe marangi anogona kunge aine akawanda macalorie, protein, fiber, uye shuga kupfuura vamwe.

Zvinogona kubatsirwa

Granola mabara haangori nyore chete, bhajeti-anoshamwaridzika, uye anotakurika asi zvakare akafanotaurwa, izvo zvinoita kuti zvive nyore kudzivirira kunyanya kudya.

Muchokwadi, kumwe kutsvagurudza kunoratidza kuti zvikafu zvakafanotaurwa zvinogona kubatsira kana zvasvika pakuremerwa.

Semuenzaniso, kumwe kuongorora kwemavhiki gumi nemaviri muvanhu zana nemakumi masere nevatatu kwakaona kuti kutevera chirongwa chekudya chaisanganisira kudya chikafu chakafanotungamirwa kwakatungamira mukurema uye kurasikirwa kwemafuta pane chiyero chakazvisarudzira ().

Pasina kutaura, mabara egranola ane zvigadzirwa zvine hutano senge oats, nzungu, mhodzi, uye michero yakaomeswa inogona kuita kuwedzera kunobatsira kune chero chikafu.

Kunyanya, oats ndiyo sosi huru ye beta-glucan, rudzi rwefibre iyo inogona kubatsira kudzikisa huwandu hwese uye LDL (yakaipa) cholesterol, zvinhu zviviri zvine njodzi yechirwere chemoyo ().

Zvichakadaro, nzungu, mhodzi, uye michero yakaomeswa zvakaratidzirwa kubatsira kudzora shuga yeropa uye hutano hwemwoyo (,,).

Granola mabara ari nyore uye akafanotaurwa, ayo anogona kubatsira uremu kudzora. Izvo zvinowanzoitwawo kushandisa oats, nzungu, mhodzi, uye michero yakaomeswa, iyo inogona kuvandudza hutano hwemwoyo uye kudzora shuga yeropa.

Zvinogona kuitika pasi

Granola mabhawa anowanzo kutarisirwa seyakudya zvine hutano, asi kunyangwe izvi zvitauro zvekushambadzira, mazhinji akatakurwa neshuga yakawedzerwa, macalorie, uye zvigadzirwa zvekugadzira.

Semuenzaniso, Kellogg's Nutri-Grain Harvest granola bars inogona kuva kusvika kumagiramu gumi neshuga pakushanda - kazhinji kubva pashuga yakawedzerwa. Izvi zvinokwana kusvika kumashupuni mana ().

Nezvekutaura, izvo zvichangoburwa zveDhijitari Mirayiridzo yevaAmerican zvinokurudzira kudzikisira macalorie ezuva nezuva kubva pashuga yakawedzerwa kusvika ku10% yemakoriori ese, kana mashupuni gumi nemaviri pazuva kune mumwe munhu anotevera 2,000-koriori chikafu ().

Zvidzidzo zvinoratidza kuti kuwedzerwa kuwedzerwa shuga kunwa kunogona kukuisa panjodzi yakakwira yezvakawanda zvisingaperi mamiriro, kusanganisira chirwere cheshuga, kufutisa, uye chirwere chemwoyo ().

Nepo mamwe mabara egranola achisarudza kushandisa mashuga madoro kana zvinotapira zvekugadzira kutapudza pane zvine shuga, izvi zvakabatanidzwa kumatambudziko ehutano zvakare.

Semuenzaniso, shuga dzakadhakwa senge xylitol uye sorbitol haina kunyatsoputsika mumuviri wako uye inogona kukonzeresa nyaya dzekugaya muvanhu vanoziva maitiro avo ().

Zvimwe zvinotapira zvekugadzira seaspartame, sucralose, uye saccharin zvinogamuchirwa kuti zvishandiswe neKudya neDrug Administration (FDA).

Zvakadaro, tsvagiridzo inoratidza kuti inogona kukanganisa kudzora kweshuga yeropa uye inogona kukanganisa maitiro ako anobatsira emabhakitiriya (,).

Zvakare, mabara mazhinji egranola anogadzirwa zvakanyanya uye anosanganisira zvinoumba shuga yakawedzerwa, maoiri emiriwo, zvinodzivirira, uye zvinonhuwira zvekugadzira.

Zvidzidzo zvinoratidza kuti kudyiwa kwakanyanya kwechikafu chakagadzirwa uye cheshuga kunogona kuwedzera njodzi yako ye metabolic syndrome, iri boka remamiriro ezvinhu anogona kutungamira kuchirwere cheshuga, sitiroko, uye chirwere chemwoyo ().

Granola mabhawa anowanzo gadziridzwa zvakanyanya uye ane shuga yakawedzerwa, zvinotapira zvekugadzira, uye shuga maodoro, ayo anogona kukanganisa hutano.

Ungasarudza sei bhaa rine hutano regranola

Kana uchisarudza bhaa regranola, zvakakosha kuti utarise chinongedzo chemavara zvakanaka uye sarudza zvigadzirwa zvakagadzirwa zvakanyanya kubva muzvikafu chaizvo, zvakaita semichero, nzungu, uye zviyo.

Pamusoro pezvo, tsvaga chigadzirwa chine isingasviki gumi magiramu eshuga, angangoita magiramu mashanu eprotein, uye angangoita magiramu matatu efayibha kuti ubatsire kuti urambe uchinzwa uzere pakati pekudya ().

Semutemo wakazara wechigunwe, chengetedza mabara egranola anonyora shuga kana zvimwe zvinotapira mukati mezvinhu zvitatu zvekutanga. Ziva kuti zvigadzirwa zvinorongedzwa mukuburuka kurongeka nehuremu.

Uyezve, sarudza zvigadzirwa zvine mashoma zvigadzirwa zvinyorwa ().

Kana iwe uri kutarisa huremu hwako, tarisa pane zviri mukati mekoriori uye unamatira kumabhawa ane mashoma kupfuura mazana macalorie makumi mashanu pakushanda.

Neimwe nzira, iwe unogona kusarudza kugadzira yako granola mabara uchishandisa mashoma mashoma mashoma zvigadzirwa.

Kuti utange, sanganisira zvinotevera mundiro hombe:

• 2 makapu (312 gramu) yeoats
• 1 mukombe (200 gramu) yenzungu (maarumondi, walnuts, pecans, pistachios, nezvimwewo)
• 1 mukombe (220 magiramu) emazuva akatakurwa
• 1 / 4-1 / 2 mukombe (65-130 gramu) yenzungu ruomba
• 1/4 mukombe (60 ml) yemaple syrup kana huchi (kusarudza)
• kusanganisa-ins, senge michero yakaomeswa, coconut flakes, kana chokoreti machipisi

Ive neshuwa yekupuruzira mazuva acho muchikafu processor kweinenge miniti imwe uye kudziisa iyo nati ruomba uye mapira manyuchi kana uchi muhombodo usati wawedzera iwo iwo musanganiswa.

Kurudzirai zvinhu pamwe chete, wedzerai musanganiswa kune chakarongedzwa kubheka ndiro kana pani yechingwa, uye bvumira kuti igare mufiriji kwemaminetsi makumi maviri neshanu. Wobva watsemura, shumira uye unakirwe.

Mahara granola mabara anofanira kunge aine huwandu hwakawanda hweprotein uye faibha ine shuga shoma yakawedzerwa uye mashoma macalorie. Izvo zvakare zvakareruka kugadzira kumba uye zvinongoda mashoma mashoma zvigadzirwa.

Chinokosha

Granola mabhawa inonaka, inotapira, uye inotakurika tudyo.

Zvakadaro, mhando zhinji dzakafanogadzirwa dzakakwira mushuga, macalorie, uye zvigadzirwa zvinogona kukuvadza hutano hwako.

Kudzidza zvinongedzo zvinyorwa zvakanyatso kusarudza kana kusarudza kugadzira yako wega granola mabara kunogona kuve nechokwadi chekuti chako chinwiwa zvese zvine hutano uye chinonaka.