Ngaba igranola iyatyeba okanye iyancipha?

Umxholo

• Uyikhetha njani eyona granola ilungileyo yokunciphisa umzimba
• Ubungakanani obucetyiswayo
• Iresiphi yeGranola
• Ulwazi ngesondlo segranola

IGranola inokuba lilungu ekutyeni okunciphisa umzimba, njengoko ityebile kwifayibha kunye nokutya okuziinkozo, okunceda ukunika ukwanelisa kunye nokuphucula imetabolism. Ukwehla kobunzima, kuya kufuneka utye kuphela malunga neepunipoyi ezi-2 zegranola ngosuku, ukhetha ukukhanya kunye nohlobo olucekeceke lwee-chestnuts, amandongomane okanye iiamangile, ezizisa amanqatha asemgangathweni kwisidlo.

Nangona kunjalo, xa isetyenziswa kakhulu, igranola inokubeka ubunzima, njengoko ityebile kwiikhalori kunye neenguqulelo ezininzi zemveliso zisebenzisa iswekile eninzi, ubusi kunye ne-maltodextrin ekubunjweni kwayo, izithako ezithanda ukutyeba.

Uyikhetha njani eyona granola ilungileyo yokunciphisa umzimba

Ukukhetha eyona granola ilungileyo yokukunceda ukunciphisa umzimba, kuya kufuneka ujonge uluhlu lwezithako zomkhiqizo kwileyibhile, kwaye ukhethe ezo iswekile ibonakala ngokufuthi kuluhlu. Elinye icebo kukukhetha iigranolas ezineembewu ezinje nge-chia, iflakisi, isesame kunye nojongilanga okanye imbewu yethanga, kunye nezo zinama-chestnuts, amandongomane okanye iiamangile, njengoko zizinto ezityebileyo kumafutha amahle kwaye zinika ukwanela okukhulu.

Ukongeza, igranola kufuneka ibenazo zonke iinkozo, ezona zisetyenziswa kakhulu yioats, irhasi, ifayibha kunye nengqolowa, kunye nerayisi kunye nombona. Zonke iinkozo zibonelela ngefayibha, iivithamini kunye neeminerals kwisidlo, ukongeza ekuncedeni kulawulo lobunzima.

Ubungakanani obucetyiswayo

Ngenxa yokuba ityebile kwiicarbohydrate, amafutha, iziqhamo ezomisiweyo kunye neeswekile, igranola iphela inexabiso eliphezulu lekhalori. Ukuze ungabeki ubunzima, ingcebiso kukutya malunga neepunipoyi ezi-2 ukuya kwezi-3 ngosuku, ekukhethwa ukuba zixutywe neyogathi okanye ubisi.

Lo mxube wegranola enobisi okanye iyogathi yendalo yonyusa inani leprotein kwisidlo, esizisa ukwanela ngakumbi kwaye sinceda ukunciphisa umzimba. Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba kwimeko yeswekile, iigranolas ezisebenzisa iiswiti kufuneka zikhethwe ngaphezu kweswekile.

Iresiphi yeGranola

Kuyenzeka ukuba wenze igranola ekhaya ngezithako ozikhethileyo, njengoko kubonisiwe kule mizekelo ilandelayo:

Izithako

• Icephe eli-1 leerayisi;
• 1 icephe ye-oat flakes;
• 1 icephe lengqolowa yengqolowa;
• 1 icephe lelivini eyomileyo;
• Icephe e-1 ye-apile eyomileyo;
• 1 icephe lesame;
• 1 icephe lekhokhonathi egayiweyo;
• Amandongomane ama-3;
• Amantongomane amabini eBrazil;
• Iipunipoli ezi-2 zeflakisi;
• 1 ithisipuni yobusi.

Izithako zegranola ukukhanya

• Icephe eli-1 leerayisi;
• 1 icephe ye-oat flakes;
• 1 icephe lengqolowa yengqolowa;
• 1 icephe lesame;
• Ii-walnuts ezi-3 okanye ii-2 nuts zaseBrazil;
• Iipunipoli ezi-2 zeflakisi.

Imowudi yokulungiselela

Hlanganisa izithako ezivela kwiluhlu lokuqala, kwaye wenze igranola ukukhanya, xuba izithako ezikuluhlu lwesibini. Ungongeza igranola kwiyogathi, ubisi lwenkomo okanye ubisi lwemifuno ukuze ufumane isidlo sakusasa esimnandi.

Ukuba negranola eyenziwe ekhaya kangangeentsuku ezingaphezulu, unokonyusa ubungakanani bezithako uze ugcine umxube kwisikhongozeli esivaliweyo nesiciko, kwaye igranola iya kuba nobomi beshelfu malunga neveki.

Ulwazi ngesondlo segranola

Itheyibhile elandelayo ibonelela ngolwazi lwesondlo nge-100 g yemveli yegranola.

I-Granola inokusetyenziswa kwizidlo zokufumana ubunzima okanye ukunyusa ubunzima bemisipha, kwaye kwezi meko kufuneka isetyenziswe ngobuninzi. Bona zonke izibonelelo zegranola.