Melemo e 8 ea bophelo bo botle ba granola le mokhoa oa ho itokisa

Litaba

• Melemo ea granola
• Granola oa nona?
• U ka lokisa granola joang?

Ts'ebeliso ea granola e tiisa melemo e 'maloa ea bophelo bo botle, haholoholo mabapi le ts'ebetso ea phepelo ea mala, ho loants'a ho qhibiliha, hobane ke lijo tse nang le fiber. Ntle le moo, ho latela hore na e jeoa joang, e ka thusa molemong oa ho fumana boima ba mesifa, ho ntlafatsa ponahalo ea letlalo le ho eketsa matla le boits'oaro ba mesebetsi ea letsatsi le letsatsi.

Granola ke lijo tse entsoeng ka motsoako oa li-oats tse halikiloeng tse halikiloeng ka ontong, litholoana tse omisitsoeng, litholoana tse se nang metsi, peo le mahe a linotši. Lisebelisoa tse ling le tsona li ka kenyelletsoa, ​​joalo ka kokonate e omisitsoeng kapa e halikiloeng, chokolete e lefifi, botoro ea matokomane le linoko. Ho bonolo ho pheha Granola lapeng mme hangata e jeoa bakeng sa lijo tsa hoseng le lijo tse bobebe.

Granola e entsoeng ka lapeng e phetse hantle ho feta granola e tsoetseng pele indastering, kaha e na le tsoekere, letsoai, mafura le likarolo tse ling tse ka 'nang tsa se ke tsa phela hantle bophelong ba hau.

Melemo ea granola

Granola, ntle le ho fana ka likhalori, e na le liprotheine tse ngata, likhoele, livithamini le liminerale tse kang tšepe, calcium, potasiamo, zinki le magnesium. Boleng ba phepo ea granola bo ipapisitse le metsoako e sebelisitsoeng ho e lokisa.

Melemo ea mantlha ea bophelo bo botle ba ho ja granola ke:

1. Ho loantša le ho imolla matšoao a ho patoa, kaha e na le likhoele tse ngata tse lumellang keketseho ea bophahamo ba mantle le tsamaiso ea mala, e etsang hore setuloana se tsoe habonolo.
2. Ho rata ho theola boima ba 'mele, hobane likhoele li eketsa maikutlo a ho khora;
3. E thusa ho thibela lefu la pelo, kaha ba theola k'holeseterole ka lebaka la hore li-oats li na le beta-glucans, mofuta oa fiber e thusang ho theola LDL cholesterol, eo hape e bitsoang cholesterol e mpe, e fokotsang kotsi ea pelo le methapo;
4. E khothalletsa ntlafatso ea letlalo mme e fokotsa menyetla ea ho ba le mofetše, hobane lisebelisoa tse ling tse kang coconut, linate, lipeo tsa chia kapa flaxseed, ka mohlala, li ruile selenium, vithamine E le omega-3, e leng li-antioxidants, tse thibelang tšenyo ea lisele e bakoang ke li-radicals tsa mahala;
5. E ntlafatsa ponahalo ea moriri, hobane e ruile liprotheine, zinki, selenium le liminerale tse ling tse tlatsetsang kholong le phelisong ea likhoele tsa moriri;
6. E thusa ho ntlafatsa khatello ea mali, ke hobane lithuto tse ling li bonts'a hore likhoele, hammoho le lisebelisoa tse ling tse kang peo ea chia le oats, li thusa ho laola khatello ea mali;
7. E thusa ho laola tsoekere maling ho latela metsoako e etsang granola, leha ho le joalo, peo, habore le litholoana tse omisitsoeng li fumanoe lithutong tse 'maloa tse khonang ho amohela taolo ea tsoekere maling,' me e ka ba molemo ho batho ba nonneng haholo le ba nang le lefu la tsoekere;
8. E fana ka matla mme e amohela keketseho ea mesifahobane e ruile lik'habohaedreite, liprotheine le mafura a matle a fanang ka matla le hore hammoho le boikoetliso bo nepahetseng, li fa phaello ea mesifa boima.

Ho bohlokoa ho hopola hore haeba granola e nang le indasteri e ka jeoa, melemo e kanna ea se ts'oane, ebile e kanna ea se be le melemo. Ka hona, ho bohlokoa ho bala lengolo le tlhaiso-leseling ea phepo ka hloko ho khetha tse phetseng hantle, re qoba li-granola tse nang le tsoekere kapa tse natefisang. Mona ke mokhoa oa ho bala lengolo ka nepo.

Granola oa nona?

Hangata Granola e phehiloe ka tsoekere e sootho kapa mahe a linotši, ntle le ho ba le metsoako eo, leha e na le bophelo bo botle, e nang le likhalori tse ngata, ka hona ts'ebeliso ea tsona e ngata e ka natefisang boima.

Leha ho le joalo, ho a khonahala ho ja granola ntle le ho beha boima ba 'mele, ho fana ka khetho ho granola e lokiselitsoeng hae ka lisebelisoa tsa tlhaho, hape le ho laola palo eo e sebelisoang ka eona, ho sebelisoa likhaba tse 2 kapa ligrama tse 30 tsa granola ho e ja ka lebese le tlotsitsoeng kapa yogurt, kapa ho kopanya le litholoana tse khethiloeng.

U ka lokisa granola joang?

Lisebelisoa tse ling tse ka sebelisoang ho lokisa granola ke tsena:

• Chia, folaxe, sesame, sonobolomo le peo ea mokopu;
• Litholoana tse se nang metsi joaloka kokonate, apole, cranberries, monokotšoai oa goji le morara o omisitsoeng;
• Litholoana tse omisitsoeng tse kang matokomane, walnuts, chestnuts, lialmonde le makotomane;
• Linoko tse kang sinamone le nutmeg;
• Lijo-thollo tse kang li-flakes tsa raese, oats, matlapi a koro kapa folaxe;
• Oli ea kokonate;
• Peanut butter.

Ho hlophisoa ha granola ho bonolo haholo, ho hlokahala feela hore u khethe metsoako ebe u li kenya ka setshelong hore li tle li tsoakane. Ho bontšoa hore litholoana tse omisitsoeng lia silakanngoa pele li tsoakoa le lisebelisoa tse ling tsa granola. Joale, motsoako o lokela ho beoa ka hara tereing e nang le pampiri e entsoeng ka letlalo ebe o kenngoa ka ontong ho 150ºC metsotso e ka bang 50 ho isa ho e 60. Joale, o lokela ho boloka motsoako ka setshelong se sa keneng.