Ngaba iiGranola neeBhari zisempilweni?

Umxholo

• Isondlo sebar Granola
• Izibonelelo ezinokubakho
• Izinto ezinokubakho ezantsi
• Uyikhetha njani ibha yegranola esempilweni
• Umgca wezantsi

Abantu abaninzi bacinga ukuba imivalo yegranola ilungile kwaye isempilweni, kwaye bayayonwabela incasa yabo kunye nokwenza izinto ezahlukeneyo.

Ngamanye amaxesha, imivalo yegranola inokuba ngumthombo olungileyo wefayibha kunye neeproteni zokunceda ukunqanda iminqweno phakathi kokutya.

Nangona kunjalo, ezinye ziqulathe iswekile eninzi, ii-carbs, kunye neekhalori njengeeswiti.

Eli nqaku liphonononga izibonelelo kunye nokuhla kwemigca yegranola, ichaza ukuba ingaba zisempilweni na.

Isondlo sebar Granola

Imivalo yeGranola yenziwa ngezithako ezifana ne-oats, iziqhamo ezomisiweyo, amandongomane, iimbewu, ubusi, ikhokhonathi kunye neetshiphusi.

Ixabiso lesondlo kwimivalo yegranola lingahluka kakhulu ngokuxhomekeke kuhlobo kunye nezithako ezisetyenzisiweyo.

Nangona uninzi lweentlobo zilayishwe iswekile eyongezelelweyo kunye neekhalori, iindlela ezininzi ezisempilweni ziyafumaneka nazo.

Nalu uthelekiso lweeprofayili zesondlo zeebhari ezimbini ezidumileyo zegranola ():

Ngelixa ibha yegranola yesibini isezantsi kwiikhalori, ikwanayo nefayibha encinci kunye neeprotein, kunye nokuphindaphinda inani leswekile njengebha yokuqala.

Uninzi lweentsimbi zegranola zinee-calories ezingama-100-300, ezi-1- 10 zeeprotheyini, kunye ne-1--7 yeegramu zentsinga kwindawo enye.

Uninzi lunee-micronutrients, kubandakanya iivithamini ze-B, ikhalsiyam, imagniziyam, kunye nentsimbi, ezifumaneka kwizithako okanye zongezwa ngokuqiniswa ngexesha lokuvelisa.

Ixabiso lesondlo kwimivalo yegranola yahluka kakhulu, kwaye iimveliso ezithile zinokuba neekhalori ezingaphezulu, iproteni, ifayibha kunye neswekile kunabanye.

Izibonelelo ezinokubakho

Iibhola zeGranola azilungelanga kuphela, zilungele uhlahlo-lwabiwo mali, kwaye ziyaphatheka kodwa zikwabekwa kwangaphambili, ezenza kube lula ukunqanda ukutya kakhulu.

Ngapha koko, olunye uphando lubonisa ukuba ukutya okuxelwe kwangaphambili kunokuba luncedo xa kuziwa kulawulo lobunzima.

Umzekelo, isifundo esinye seeveki ezili-12 kubantu abayi-183 bafumanisa ukuba ukulandela isicwangciso sokutya esichaphazela ukutya ukutya okuchazwe kwangaphambili kukhokelele kubunzima obukhulu kunye nokulahleka kwamafutha kunokutya okukhethiweyo okuqhelekileyo ().

Ungayichazanga eyokuba, imivalo yegranola enezithako ezisempilweni ezinje ngeoats, amandongomane, iimbewu, kunye neziqhamo ezomisiweyo zinokwenza udibaniso oluncedo kuko nakuphi na ukutya.

Ngokukodwa, ii-oats zingumthombo omkhulu we-beta-glucan, uhlobo lwefayibha olunokunceda ukunciphisa amanqanaba e-cholesterol kunye ne-LDL (embi), izinto ezinobungozi besifo sentliziyo ().

Okwangoku, amandongomane, iimbewu, kunye neziqhamo ezomisiweyo ziye zaboniswa ukuba ziyaxhamla kulawulo lweswekile yegazi kunye nempilo yentliziyo (,,).

Iibhola zeGranola zilungele kwaye zichazwe kwangaphambili, ezinokuthi zixhamle kulawulo lobunzima. Zihlala zisenziwa kusetyenziswa i-oats, amandongomane, imbewu, kunye neziqhamo ezomisiweyo, ezinokuphucula impilo yentliziyo kunye nolawulo lweswekile yegazi.

Izinto ezinokubakho ezantsi

Iibhola zeGranola zihlala zithathwa njenge-snack esempilweni, kodwa ngaphandle kwala mabango entengiso, uninzi lulayishwe iswekile, iikhalori kunye nezinto zokufakelwa.

Umzekelo, imivalo yegranti ye-Kellogg's Nutri-Grain Harvest ingaqulatha ukuya kuthi ga kwi-15 yeegramu zeswekile ngokukhonza-ikakhulu kwiswekile eyongeziweyo. Oku kulingana phantse neetispuni ezi-4 ().

Ukujonga, izikhokelo zangoku zokutya kwabantu baseMelika bacebisa ukunciphisa umda kwiikhalori zemihla ngemihla ukusuka kwiswekile eyongeziweyo ukuya kwi-10% yeekhalori zizonke, okanye iitispuni ezili-12 ngemini zomntu olandela ukutya okuneekhalori ezingama-2 000 ().

Izifundo zibonakalisa ukuba ukusebenzisa iswekile okungaphezulu kunokubeka emngciphekweni omkhulu weemeko ezingapheliyo, kubandakanya neswekile, ukutyeba kakhulu kunye nesifo sentliziyo ().

Ngelixa eminye imivalo yegranola ikhetha ukusebenzisa isiselo esinxilisayo okanye iiswiti ezingezizo zokwenziwa ukunciphisa umxholo weswekile, ezi zinxibelelene neengxaki zempilo ngokunjalo.

Umzekelo, iswekile yotywala efana ne-xylitol kunye ne-sorbitol ayophuki ngokupheleleyo emzimbeni wakho kwaye inokubangela imiba yokwetyisa kubantu abanovakalelo kwiziphumo zabo ().

Ezinye izinto zokuthambisa ezinje nge-aspartame, i-sucralose, kunye ne-saccharin zivunyiwe ukuba zisetyenziswe yi-Food and Drug Administration (FDA).

Okwangoku, uphando lubonisa ukuba banokuphazamisana nolawulo lweswekile yegazi kwaye banokuchaphazela kakubi ukubola kwebacteria (,).

Ngaphezulu, uninzi lweebhari zegranola zilungiswa kakhulu kwaye zibandakanya izithako ezinje ngeeswekile ezongeziweyo, iioyile zemifuno, izilondolozo kunye neencasa ezingezizo.

Izifundo zibonakalisa ukuba ukusetyenziswa kakhulu kokutya okugqityiweyo kunye neswekile kungonyusa umngcipheko wesifo se-metabolic syndrome, eliqela leemeko ezinokukhokelela kwisifo seswekile, ukubetha, kunye nesifo sentliziyo ().

Iibhola zeGranola zihlala zilungiswa kakhulu kwaye zineswekile eyongeziweyo, iilekese ezingezizo, kunye neziselo ezineswekile, ezinokuthi zibe nefuthe elibi kwimpilo.

Uyikhetha njani ibha yegranola esempilweni

Xa ukhetha ibha yegranola, kubalulekile ukukhangela ilebheli yesithako ngononophelo kwaye ukhethe iimveliso ezenziwe ikakhulu kukutya okwenyani, okufana neziqhamo, amandongomane, kunye neenkozo.

Ukongeza, jonga imveliso engaphantsi kwe-10 gram yeswekile, ubuncinci i-5 gram yeprotheni, kwaye ubuncinci i-3 gram yefayibha ukukunceda uzive ugcwele phakathi kokutya ().

Njengomgaqo oqhelekileyo wesithupha, cima imivalo yegranola edwelisa iswekile okanye ezinye izinto ezithandekayo ngaphakathi kwezithako zokuqala ezintathu. Qaphela ukuba izithako zidweliswe kuhla ngokobunzima.

Kwaye, khetha iimveliso ezinoluhlu olunqongopheleyo lwezithako ().

Ukuba ujonge ubunzima bakho, jonga umxholo wekhalori kwaye unamathele kwimivalo eneekhalori ezingaphantsi kwama-250 ngokusebenza.

Ngenye indlela, unokukhetha ukwenza eyakho imivalo yegranola usebenzisa izinto ezimbalwa ezilula.

Ukuqala, hlanganisa oku kulandelayo kwisitya esikhulu:

• Iikomityi ezi-2 (312 iigrem) ze-oats
• 1 indebe (200 gram) yamandongomane (iiamangile, iiwalnuts, ii-pecans, iipistachios, njl.
• 1 indebe (220 iigrem) zemihla epakishwayo
• 1 / 4-1 / 2 indebe (65-130 gram) yebhotolo yebhotolo
• Ikomityi ye-1/4 (60 ml) yesiraphu yemephu okanye ubusi (ukhetho)
• mix-ins, ezinje ngeziqhamo ezomisiweyo, iicoconut flakes, okanye iichips chocolate

Qinisekisa ukutshiza imihla kwiprosesa yokutya malunga nomzuzu omnye kwaye ushushu ibhotolo yebhotolo kunye nesiraphu yemephu okanye ubusi epanini ngaphambi kokuyongeza kumxube.

Hlanganisa izithako kunye, yongeza umxube kwisitya sokubhaka esisemgceni okanye ipani yesonka, kwaye uyivumele ukuba ibekwe kwisikhenkcezisi kangangemizuzu engama-20-25. Emva koko sika, ukhonze, kwaye wonwabe.

Imivalo yegranola esempilweni kufuneka iqulathe inani elifanelekileyo leeprotein kunye nefayibha eneswekile encinci kunye neekhalori ezimbalwa. Kwakhona kulula ukuzenza ekhaya kwaye zifuna nje izithako ezimbalwa ezilula.

Umgca wezantsi

Iibhola zeGranola zilula, zinencasa, kwaye zinokuthenjwa.

Okwangoku, uninzi lweentlobo esele ziphekiwe ziphezulu kwiswekile, iikhalori, kunye nezithako ezinokuthi zonakalise impilo yakho.

Uluhlu lokufundwa kwezithako ngononophelo okanye ukhetha ukwenza eyakho imivalo yegranola inokuqinisekisa ukuba i-snack yakho zombini isondlo kwaye imnandi.