Na Granola Bars e phetse hantle?

Litaba

• Phepo ea Granola bar
• Melemo e ka bang teng
• Litla-morao tse ka bang teng
• Mokhoa oa ho khetha bareng ea granola e phetseng hantle
• Ntlha ea bohlokoa

Batho ba bangata ba nka mekoallo ea granola e le seneke se bobebe se phetseng hantle 'me ba natefeloa ke tatso ea bona le ho tenyetseha ha maemo.

Maemong a mang, mekoallo ea granola e ka ba mohloli o motle oa fiber le protheine ho thusa ho thibela litakatso lipakeng tsa lijo.

Leha ho le joalo, tse ling li na le tsoekere, li-carb le likhalori tse ngata joaloka lipompong.

Sengoliloeng sena se hlahloba melemo le ho theoha ha mekoallo ea mekoallo ea granola, se hlalosa hore na se phetse hantle.

Phepo ea Granola bar

Mekoallo ea Granola e entsoe ka metsoako e kang habore, litholoana tse omisitsoeng, linate, lipeo, mahe a linotši, coconut le chokolete.

Boleng ba phepo ea mekoallo ea li-granola bo ka fapana haholo ho latela mofuta le lisebelisoa tse sebelisitsoeng.

Le ha mefuta e mengata e tletse tsoekere le likhalori tse eketsehileng, ho na le likhetho tse 'maloa tse phetseng hantle.

Mona ke papiso ea lifaele tsa phepo e nepahetseng ea mekoallo e 'meli e tsebahalang ea li-granola ():

Le ha bareng ea bobeli ea granola e na le lik'hilojule tse tlase, e boetse e na le fiber le protheine e fokolang haholo, hape e habeli palo ea tsoekere e le bareng ea pele.

Boholo ba mekoallo ea granola e na le likhalori tse ka bang 100-300, ligrama tse 1-10 tsa protheine, le ligrama tse 1-7 tsa faeba ts'ebetsong e le 'ngoe.

Tse ngata li boetse li na le micronutrients, ho kenyelletsa li-vithamine tsa B, calcium, magnesium le iron, tse ka fumanoang ka metsoako kapa tsa eketsoa ka ho matlafatsoa nakong ea tlhahiso.

Boleng ba phepo ea mekoallo ea li-granola bo fapana haholo, 'me lihlahisoa tse ling li ka ba le likhalori, liprotheine, faeba le tsoekere ho feta tse ling.

Melemo e ka bang teng

Mekoallo ea "Granola" ha e bonolo feela, e bonolo ho sebelisa chelete ebile e ea tsamaisoa empa e boetse e boletsoe esale pele, e leng ho re nolofalletsang ho qoba ho ja ho tlōla.

Ebile, lipatlisiso tse ling li bontša hore lijo tse boletsoeng esale pele li ka ba molemo ha ho tluoa taolong ea boima ba 'mele.

Mohlala, phuputso e le 'ngoe ea libeke tse 12 ho batho ba 183 e fumane hore ho latela moralo oa lijo o kenyelletsang ho ja lijo tse boletsoeng esale pele ho lebisitse ho boima le ho lahleheloa ke mafura ho feta lijo tse tloaelehileng tse ikhethileng ().

Ha re sa bue letho, mekoallo ea granola e nang le metsoako e phetseng hantle joaloka oats, linate, lipeo le litholoana tse omisitsoeng li ka etsa tlatsetso e ntle lijong life kapa life.

Haholo-holo li-oats ke mohloli o moholo oa beta-glucan, mofuta oa fiber e ka thusang ho fokotsa maemo a kakaretso ea cholesterol ea LDL (mpe), lisosa tse peli tsa kotsi tsa lefu la pelo ().

Ho sa le joalo, linate, lipeo le litholoana tse omisitsoeng li bontšitsoe ho thusa taolo ea tsoekere maling le bophelo bo botle ba pelo (,,).

Mekoallo ea "Granola" e bonolo ebile e boletsoe esale pele, e ka thusang ho laola boima ba 'mele. Li boetse li etsoa hangata ho sebelisoa habore, linate, lipeo le litholoana tse omisitsoeng, tse ka ntlafatsang bophelo bo botle ba pelo le taolo ea tsoekere maling.

Litla-morao tse ka bang teng

Hangata mekoallo ea li-Granola e nkoa e le seneke se phetseng hantle, empa leha ho na le lipolelo tsena tsa ho bapatsa, tse ngata li jere tsoekere, likhalori le lisebelisoa tsa maiketsetso.

Mohlala, mekoallo ea li-granola tsa Kellogg's Nutri-Grain Harvest e ka ba le ligrama tse 15 tsa tsoekere ha ho sebetsoa - haholo-holo ho tsoa tsoekere e ekelitsoeng. Sena se lekana le likhabapo tse ka bang 4 ().

Bakeng sa litšupiso, Litaelo tsa morao-rao tsa Lijo bakeng sa MaAmerika li khothaletsa ho fokotsa likhalori tsa letsatsi le letsatsi ho tloha tsoekere e ekelitsoeng ho 10% ea likhalori tsohle, kapa likhabapo tse 12 ka letsatsi bakeng sa motho ea latelang lijo tsa likhalori tse 2 000 ().

Boithuto bo bonts'a hore ts'ebeliso e fetelletseng ea tsoekere e ka u beha kotsing e kholo ea maemo a sa foleng a mangata, ho kenyeletsoa lefu la tsoekere, botenya le lefu la pelo ().

Le ha mekoallo e meng ea li-granola e khetha ho sebelisa lino tse tahang tsa tsoekere kapa tse tsoekere tsa maiketsetso ho fokotsa tsoekere, tsena li hokahantsoe le mathata a bophelo bo botle.

Mohlala, lino tse tahang tse tsoekere tse kang xylitol le sorbitol ha lia senyeha ka botlalo 'meleng oa hau mme li ka baka mathata a tšilo ea lijo ho batho ba utloang litlamorao tsa tsona ().

Li-sweeteners tse ling tsa maiketsetso tse kang aspartame, sucralose le saccharin lia amoheloa hore li ka sebelisoa ke Tsamaiso ea Lijo le Lithethefatsi (FDA).

Leha ho le joalo, lipatlisiso li fana ka maikutlo a hore li kanna tsa kena-kenana le taolo ea tsoekere maling mme li ka ama hampe methapo ea hau ea mala e molemo (,).

Ho feta moo, mekoallo e mengata ea li-granola e sebetsoa haholo 'me e kenyelletsa metsoako e kang tsoekere e ekelitsoeng, lioli tsa meroho, lintho tse bolokang le litlolo tsa maiketsetso.

Liphuputso li bonts'a hore ts'ebeliso e phahameng ea lijo tse tsoetsoeng le tse tsoekere li ka eketsa menyetla ea hau ea ts'oaetso ea methapo, e leng sehlopha sa maemo a ka lebisang ho lefu la tsoekere, stroke le lefu la pelo ().

Mekoallo ea li-Granola hangata e sebetsoa hantle haholo 'me e na le tsoekere e ekelitsoeng, lino-mapholi tse iketselitsoeng le lino tse tahang tse nang le tsoekere, tse ka amang bophelo bo botle hampe.

Mokhoa oa ho khetha bareng ea granola e phetseng hantle

Ha u khetha bareng ea granola, ho bohlokoa ho lekola lebokoseng la motsoako ka hloko le ho khetha lihlahisoa tse entsoeng haholo-holo lijong tsa 'nete, tse kang litholoana, linate le lithollo.

Ntle le moo, batla sehlahisoa se nang le ligrama tse ka tlase ho 10 tsa tsoekere, bonyane ligrama tse 5 tsa protheine, le bonyane ligrama tse 3 tsa fiber ho u thusa hore u lule u ikutloa u khotsofetse lipakeng tsa lijo ().

E le molao o akaretsang oa motona o motona, qoba mekoallo ea granola e thathamisang tsoekere kapa lintho tse ling tse tsoekere ka har'a metsoako e meraro ea pele. Hlokomela hore lisebelisoa li thathamisitsoe ho theoha ka tatellano ka boima.

Hape, khetha lihlahisoa tse nang le lenane la lisebelisoa tse fokolang ().

Haeba u shebile boima ba 'mele oa hau, sheba khalori ebe u khomarela mekoallo e nang le li-calories tse ka tlase ho 250 ka nako e le' ngoe.

Ntle le moo, o ka khetha ho iketsetsa li-bars tsa granola u sebelisa lisebelisoa tse 'maloa feela tse bonolo.

Ho qala, kopanya tse latelang ka sekotlolo se seholo.

• Likopi tse 2 (312 dikgerama) tsa habore
• 1 senoelo (200 dikgerama) tsa linate (lialmonde, walnuts, pecans, pistachios, jj.)
• 1 senoelo (220 dikgerama) tsa matsatsi a pakiloeng
• 1 / 4-1 / 2 senoelo (65-130 g) ea botoro ea linate
• 1/4 senoelo (60 ml) ea sirapo ea maple kapa mahe a linotši (ka khetho)
• li-mix-ins, tse kang litholoana tse omisitsoeng, li-flakes tsa kokonate kapa li-chips tsa chokolete

Etsa bonnete ba hore o qeta matsatsi ka har'a sesebelisoa sa lijo bakeng sa motsotso o le mong 'me u futhumetse botoro ea linate le sirapo ea maple kapa mahe a linotši ka sekotlolo pele u li kenya motsoako.

Hlohlelletsa metsoako hammoho, eketsa motsoako ho sejana se koahetsoeng ka bohobe kapa pane ea bohobe, 'me u se lumelle hore se be sehatsetsing metsotso e 20-25. Ebe o tšela, sebeletsa, 'me u natefeloe.

Mekoallo ea "granola" e phetseng hantle e lokela ho ba le liprotheine le fiber tse ngata tse nang le tsoekere e nyane le likhalori tse fokolang. Hape ho bonolo ho li etsa lapeng mme li hloka lisebelisoa tse 'maloa feela tse bonolo.

Ntlha ea bohlokoa

Mekoallo ea li-Granola ke seneke se bobebe, se tsoekere le se nkehang habonolo.

Le ha ho le joalo, mefuta e mengata e kengoang esale pele e na le tsoekere e ngata, lik'hilojule le metsoako e ka senyang bophelo ba hau.

Ho ithuta ka lethathamo la metsoako ka hloko kapa ho khetha ho iketsetsa mekoallo ea granola ho ka netefatsa hore seneke sa hau se na le phepo hape sea monate.