Na granola e nona kapa ea theola boima ba 'mele?

Litaba

• Mokhoa oa ho khetha granola e ntle bakeng sa boima ba 'mele
• Palo kgothaletswa
• Kakaretso ea Granola
• Tlhahisoleseling ea phepo e nepahetseng bakeng sa granola

Granola e ka ba molekane oa lijo tsa boima ba 'mele, kaha e na le fiber le lithollo tse ngata, tse thusang ho fana ka satiety le ho ntlafatsa metabolism. Ho theola boima ba 'mele, o lokela ho ja likhaba tse 2 feela tsa granola ka letsatsi, o khetha mefuta e bobebe le e metle ea li-chestnut, linate kapa lialmonde, tse tlisang mafura a monate lijong.

Leha ho le joalo, ha e sebelisoa ka mokhoa o fetelletseng, granola le eona e ka beha boima ba 'mele, kaha e na le likhalori tse ngata mme mefuta e mengata ea sehlahisoa e sebelisa tsoekere e ngata, mahe a linotši le maltodextrin ha e etsoa, ​​metsoako e lumellang boima ba' mele.

Mokhoa oa ho khetha granola e ntle bakeng sa boima ba 'mele

Ho khetha granola e ntle ho u thusa ho theola boima ba 'mele, o lokela ho sheba lethathamo la metsoako ea sehlahisoa lebokoseng,' me u khethe tse tsoekere li hlahang hangata mananeng. Keletso e 'ngoe ke ho khetha li-granola tse nang le lipeo tse kang chia, flaxseed, sesame le sonobolomo kapa peo ea mokopu, le tse nang le li-chestnut, linate kapa lialmonde, kaha ke metsoako e nang le mafura a matle le a fanang ka khora e kholo.

Ntle le moo, granola e lokela ho ba le lithollo tse ngata, tse sebelisoang haholo ke oats, harese, fiber le kokoana-hloko ea koro, le raese le li-flakes tsa poone. Lihlahisoa tsohle li fana ka fiber, livithamini le liminerale bakeng sa lijo, ntle le ho thusa ka taolo ea boima ba 'mele.

Palo kgothaletswa

Hobane e na le lik'habohaedreite, mafura, litholoana tse omisitsoeng le tsoekere, granola e qetella e na le boleng bo phahameng ba "caloric". E le hore u se ke ua beha boima ba 'mele, khothaletso ke ho ja likhaba tse ka bang 2 ho isa ho tse 3 ka letsatsi, ka ho khetheha li kopantsoe le yogurt kapa lebese.

Motsoako ona oa granola o nang le lebese kapa yoghurt ea tlhaho o eketsa palo ea protheine lijong, e tlisang khora le ho thusa ho theola boima ba 'mele. Leha ho le joalo, ho bohlokoa ho hopola hore ha ho na le lefu la tsoekere, li-granolas tse sebelisang tse tsoekere li lokela ho khethoa ho feta tsoekere.

Kakaretso ea Granola

Ho a khonahala ho etsa granola lapeng ka metsoako ea khetho ea hau, joalo ka ha ho bontšitsoe mehlaleng e latelang:

Lisebelisoa

• 1 tablespoon ea li-flakes tsa raese;
• 1 tablespoon ea oat flakes;
• 1 tablespoon ea matlapi a korong;
• Khaba e le 1 ea morara o omisitsoeng;
• Khaba e 1 ea apole e tšetsoeng metsi;
• Khaba e 1 ea sesame;
• Khaba e 1 ea coconut e grated;
• Linate tse 3;
• Linate tse 2 tsa Brazil;
• 2 tablespoons ea flaxseed;
• 1 teaspoon ea mahe a linotši.

Lisebelisoa tsa granola lebone

• 1 tablespoon ea li-flakes tsa raese;
• 1 tablespoon ea oat flakes;
• 1 tablespoon ea matlapi a korong;
• Khaba e 1 ea sesame;
• Li-walnuts tse 3 kapa linate tse 2 tsa Brazil;
• 2 tablespoons ea flaxseed.

Mokhoa oa ho itokisa

Kopanya lisebelisoa ho tsoa lenaneng la pele, le ho etsa granola lebone, kopanya metsoako e tsoang lenaneng la bobeli. O ka eketsa granola ho yogurt, lebese la khomo kapa lebese la meroho ho ja lijo tsa hoseng hantle.

Ho ba le granola e entsoeng ka maiketsetso matsatsi a mang, o ka eketsa metsoako le ho boloka motsoako ka setshelong se koetsoeng se koahetsoeng ka sekwahelo, 'me granola e tla ba le sethala sa nako e ka etsang beke.

Tlhahisoleseling ea phepo e nepahetseng bakeng sa granola

Tafole e latelang e fana ka leseli la phepo bakeng sa 100 g ea granola ea setso.

Granola e ka sebelisoa le lijong ho nona kapa ho eketsa boima ba mesifa, 'me maemong ana e lokela ho jeoa ka bongata. Bona melemo eohle ea granola.