Granola anokora here kana kurasikirwa nehuremu?

Zvemukati

• Maitiro ekusarudza yakanakisa granola yekudzora uremu
• Yakurudzirwa huwandu
• Granola recipe
• Ruzivo rwehutano hwegranola

Granola anogona kuve mubatsiri mune zvekurema uremu chikafu, sezvo iri yakafuma mune fiber uye yakazara zviyo, izvo zvinobatsira kupa satiety uye kugadzirisa metabolism. Kuti uderedze huremu, iwe unofanirwa kutora chete 2 mashupuni egranola pazuva, uchisarudza iwo akareruka uye akapfuma mavhezheni emakwenzi, nzungu kana maarumondi, anounza mafuta akanaka kuchikafu.

Nekudaro, kana ikadyiwa zvakawandisa, granola inogona zvakare kuisa pahuremu, sezvo iine hupfumi mumacalorie uye shanduro zhinji dzechigadzirwa dzinoshandisa yakawanda yeshuga, uchi uye maltodextrin mukuumbwa kwayo, zvinongedzo zvinofarira kurema.

Maitiro ekusarudza yakanakisa granola yekudzora uremu

Kuti usarudze yakanakisa granola kuti ikubatsire kurasikirwa nehuremu, iwe unofanirwa kutarisa pane zvinyorwa zvechigadzirwa zvigadzirwa pane zvakanyorwa, uye sarudza idzo shuga dzinowoneka kashoma mune runyorwa. Rimwe zano nderekusarudza magranolas ane mhodzi dzakadai sechia, flaxseed, sesame uye sunflower kana mhodzi dzemanhanga, uye idzo zvakare dzine chestnuts, nzungu kana maarumondi, sezvo zviri zvinhu zvakapfuma mumafuta akanaka uye zvinopa kuguta kukuru.

Uye zvakare, granola inofanirwa kunge iine zviyo zvakazara, ayo anonyanya kushandiswa ari oats, bhari, faibha uye hutachiona hwegorosi, uye mupunga uye chibage chinotapira. Mbeu dzese dzinopa fiber, mavhitaminzi uye zvicherwa pakudya, mukuwedzera pakubatsira nekudzora uremu.

Yakurudzirwa huwandu

Nekuti yakafuma mune makabhohaidhiretsi, mafuta, michero yakaomeswa neshuga, granola inoguma iine yakakwira caloric kukosha. Kuti usapfeke huremu, kurudziro ndeyekudya mashupuni maviri kusvika matatu pazuva, zvirinani zvakasanganiswa neiyo yoghurt kana mukaka.

Uyu musanganiswa wegranola nemukaka kana iyo yogati yakasikwa inowedzera huwandu hweprotein muchikafu, izvo zvinounza kuguta zvakanyanya uye zvinobatsira nekudzikisa uremu. Nekudaro, zvakakosha kuti urangarire kuti kana paine chirwere cheshuga, magranolas anoshandisa zvinotapira anofanirwa kufarirwa kupfuura shuga.

Granola recipe

Izvo zvinokwanisika kugadzira granola pamba nezvinosanganisira sarudzo yako, sezvakaratidzwa mumienzaniso inotevera:

Zvinoshandiswa

• 1 supuni 1 yemupunga unomhanya;
• 1 tablespoon ye oat flakes;
• 1 tablespoon yegorosi bran;
• 1 tablespoon yemazambiringa akaomeswa;
• 1 punipuni yeapuro yakasviba apuro;
• 1 tablespoon yesame;
• 1 supuni 1 yekokonati yakakoswa;
• 3 nzungu;
• 2 nzungu dzeBrazil;
• 2 mashupuni eflakisi;
• 1 teaspoon yeuchi.

Zvisungo zvegranola chiedza

• 1 supuni 1 yemupunga unomhanya;
• 1 tablespoon ye oat flakes;
• 1 tablespoon yegorosi bran;
• 1 tablespoon yesame;
• 3 walnuts kana 2 nzungu dzeBrazil;
• 2 maspuniji eflakisi.

Kugadzirira modhi

Sanganisa zvinoshandiswa kubva pane yekutanga runyorwa, uye kugadzira granola chiedza, sanganisa zvinoshandiswa kubva pane yechipiri runyorwa. Unogona kuwedzera granola ku yogati, mukaka wemombe kana mukaka wemuriwo kuti uve nechikafu chemangwanani chakanaka.

Kuve neyakagadzirwa granola kwemamwe mazuva, iwe unogona kuwedzera huwandu hwezvigadzirwa uye chengeta musanganiswa mumudziyo wakavharwa nechivharo, uye granola ichave nehusherufu hupenyu hweinenge vhiki.

Ruzivo rwehutano hwegranola

Iyi tafura inotevera inopa ruzivo rwehutano kune 100 g yechinyakare granola.

Granola inogona zvakare kushandiswa mukudya kuti uwane huremu kana kuwedzera mhasuru, uye mune izvi zviitiko inofanirwa kudyiwa muhuwandu hwakawanda. Ona zvese zvakanakira granola.