Izibonelelo eziphambili zempilo zegranola kunye nendlela yokulungiselela

Umxholo

• Izibonelelo zegranola
• IGranola iyatyeba?
• Uyilungisa njani igranola?

Ukusetyenziswa kwegranola kuqinisekisa izibonelelo zempilo ezininzi, ngakumbi ngokubhekisele ekusebenzeni kokuhamba kwamathumbu, ukulwa ukuqhina, kuba kukutya okunefayibha. Ukongeza, kuxhomekeke kwindlela esetyenziswa ngayo, inokunceda kwinkqubo yokufumana ubunzima bemisipha, ukuphucula ukubonakala kolusu kunye nokwandisa amandla kunye nokubekwa kwemisebenzi yemihla ngemihla.

IGranola kukutya okwenziwe ngomxube we-crispy oats egcadiweyo eontini, iziqhamo ezomisiweyo, iziqhamo ezinamanzi, imbewu kunye nobusi. Ezinye izithako zinokubandakanywa, ezinje ngecoconut eyomisiweyo okanye egayiweyo, itshokholethi emnyama, ibhotolo yamandongomane kunye neziqholo. I-Granola kulula ukuyilungiselela ekhaya kwaye ihlala ityiwa isidlo sakusasa kunye nokutya okulula.

Igranola eyenziwe ekhaya isempilweni kunegranola enamashishini, kuba iqulethe iswekile, ityuwa, amafutha kunye nezinye izinto ezinokuthi zingabi sempilweni kwimpilo yakho.

Izibonelelo zegranola

IGranola, ukongeza ekunikezeleni ngeekhalori, ityebile kwiiproteni, imicu, iivithamini kunye neeminerals ezifana ne-iron, calcium, potassium, zinc kunye ne-magnesium. Ixabiso lesondlo segranola lixhomekeke kwizithako ezisetyenzisiweyo kulungiselelo lwayo.

Izibonelelo eziphambili zempilo yokutya igranola zezi:

1. Ukulwa kunye nokuNceda ukuQiniseka kweMpawuKuba ityebile kwimicu ethanda ukwanda komthamo kunye nokuhamba kwamathumbu, okwenza isitulo siphume ngokulula.
2. Ukuthanda ukunciphisa umzimba, kuba iifayibha zonyusa imvakalelo yokuhlutha;
3. Inceda ukuthintela isifo sentliziyo, kuba banciphisa i-cholesterol ngenxa yokuba i-oats ityebile kwi-beta-glucans, uhlobo lwefayibha elinceda ukunciphisa i-cholesterol ye-LDL, ekwabizwa ngokuba yi-cholesterol embi, ukunciphisa umngcipheko wentliziyo;
4. Ukukhuthaza ukuvuselelwa kolusu kunye nokunciphisa umngcipheko wokuba nomhlaza, kuba ezinye izithako ezinjengekhokhonathi, amandongomane, imbewu ye-chia okanye i-flaxseed, umzekelo, zityebile kwi-selenium, i-vitamin E kunye ne-omega-3, ene-antioxidants, ethintela ukonakala kweseli okubangelwa zii-radicals zasimahla;
5. Iphucula ukubonakala kweenwele, kuba ityebile kwiiproteni, zinc, selenium kunye nezinye izimbiwa ezinegalelo ekukhuleni nasempilweni kweentsinga zeenwele;
6. Inceda ekuphuculeni uxinzelelo lwegazi, Kungenxa yokuba olunye uphononongo lubonisa ukuba imicu, kunye nezinye izinto ezifana nembewu ye-chia kunye ne-oats, ziyanceda kulawulo lwexinzelelo lwegazi;
7. Inceda ukulawula iswekile yegazi kuxhomekeke kwizithako ezenza igranola, nangona kunjalo, iimbewu, i-oats kunye neziqhamo ezomisiweyo zifunyenwe kwizifundo ezininzi ezinakho ukuthanda ukulawulwa kweswekile yegazi, kwaye kunokuba luncedo kubantu abatyebe kakhulu kunye nakwabo banesifo seswekile;
8. Ukubonelela ngamandla kunye nokuthanda ukwanda kobunzima bemisiphakuba ityebile kwiicarbohydrate, iiproteni kunye namafutha alungileyo anika amandla kwaye kunye kunye nokuzilolonga okufanelekileyo, kuluncedo ekuzuzeni ubunzima bemisipha.

Kubalulekile ukuba ugcine engqondweni ukuba xa kugqityiwe ukusebenzisa igranola, izibonelelo zisenokungafani, kwaye zisenokungabi nazibonelelo. Ke ngoko, kubalulekile ukuba ufunde ilebheli kunye nolwazi olunesondlo ngononophelo ukuze ukhethe okona kunempilo, uphephe iigranolas eziqulathe iswekile okanye iilekese. Nantsi indlela yokufunda ilebhile ngokuchanekileyo.

IGranola iyatyeba?

I-Granola ihlala ilungiswa ngeswekile emdaka okanye ubusi, ukongeza kokuqulatha izithako, nangona zisempilweni, zinesixa esikhulu seekhalori, kwaye, ke, ukusetyenziswa kwazo ngobuninzi kunokubangela ukutyeba.

Nangona kunjalo, kunokwenzeka ukuba utye i-granola ngaphandle kokuthoba ubunzima, unike ukhetho kwi-granola elungiselelwe ekhaya ngezinto zendalo, kunye nokulawula isixa esisetyenzisiweyo, kusetyenziswa iipuni ezi-2 okanye iigrama ezingama-30 zegranola ukuzitya ngobisi olucekethekileyo okanye iyogathi, okanye ukuxuba iziqhamo ezicoliweyo.

Uyilungisa njani igranola?

Ezinye izithako ezinokusetyenziswa ekulungiseleleni igranola zezi:

• I-Chia, iflakisi, isesame, ujongilanga kunye nembewu yethanga;
• Iziqhamo ezinamanzi njenge coconut, iapile, Iicranberries, ijiji amaqunube kunye neerasentyisi;
• Iziqhamo ezomileyo ezifana namandongomane, ama-walnuts, ama-chestnut, iiamangile kunye neehazelnuts;
• Izinongo ezifana nesinamoni kunye ne-nutmeg;
• Ukutya okuziinkozo okufana nerayisi, irhasi, ingqolowa okanye iflakisi;
• Ioyile yekhokhonathi;
• Ipeanut butter.

Ukulungiswa kwegranola kulula kakhulu, kufuneka kuphela ukuba ukhethe izinto kunye nokuzifaka kwisitya ukuze zixutywe. Kuyaboniswa ukuba iziqhamo ezomileyo ziyacolwa phambi kokuba zixutywe nezinye izithako zegranola. Emva koko, lo mxube kufuneka ubekwe kwitreyi enephepha elenziwe ngesikhumba kwaye ubekwe kwi-oveni ngo-150ºC kangangemizuzu engama-50 ukuya kuma-60. Emva koko, kuya kufuneka ugcine lo mxube kwisitya sokungena ngaphakathi.