Granola ndi zokoma, koma nthawi zina zimanyenga . Mitundu yambiri imabwera ndi ma oats olemera ndi mbewu zonse , mtedza wathanzi ndi mbewu, ndi zipatso zouma zowonjezera. Zonse zopangira. Koma maphikidwe ambiri ndi malonda amalonda amanyamula tani imodzi ya shuga wowonjezera mu kusakaniza.
Kutenga Granola
Ngati mumakonda granola, musavutike.
Pano pali momwe mungasankhire chizindikiro chamtengo wapatali pamsika pogwiritsa ntchito njira zitatu zosavuta.
- Sungani shuga wotsika . Zodabwitsa, granola amadziwika kuti ali ndi shuga wochuluka (ngati sizinanso) ngati mbale ya mwana wothira . Powerenga malemba, ndikofunikira kuyang'ana kuchuluka kwa shuga pa kutumikira ndi kumene shuga ikuchokera. Sungani shuga zosapitirira 10 gmsi shuga pokhapokha mutumikire, ndipo ndizochokera ku shuga zachilengedwe (kuganiza za zouma) ndi shuga wowonjezera (kuganiza shuga, shuga wa nzimbe, shuga wofiira, agave, fructose, molasses, ndi madzi a zipatso).
- Fufuzani zinthu zodziwika bwino komanso zabwino. Sankani chizindikirocho kuti mudziwe zowonjezera zakuthupi ndi mawu omwe mumawazindikira, monga mbewu zonse, zipatso, mtedza, mbewu, ndi kokonati. Ndipo pewani mankhwala omwe ali ndi zokometsera zokongoletsera ndi mabala, mbali zina za mafuta a hydrogenated, BHT, ndi zitsamba zapamwamba za fructose .
- Onerani mbali ndi ma calories . Ndi zophweka kukwera m'thumba la zinthu zabwino-ndichifukwa chakuti kukula kwa gawo ndi kochepa (kawirikawiri kotala ndi gawo limodzi mwa magawo atatu a chikho). Gwiritsani ntchito chikho choyezera nthawi zingapo zoyambirira kuti mudziwe bwino kutumikira.
Mmene Mungapangire Ukhondo Wopanga Zokonza Granola
Kuwonjezera apo, granola yokhala ndi chilakolako chodzikonda kwambiri ndi cinch-ngakhale ngati mutagwedezeka kwa nthawi. Kuwonjezera apo, ikhoza kukhala mwayi wapadera wopanga mgwirizano umene uli ndi zinthu zomwe mumakonda. Ndichifukwa chake pamene zimabwera ku granola, chirichonse chimapita.
Mukufuna kokha khungu, pistachios, ndi zoumba mu kusakaniza kwanu?
Palibe vuto. Kulakalaka kusakaniza kokoma koma kokoma? Wachita. Palibe ma phukusi ogulidwa ndi sitolo ya ma munchies! Pano ndi momwe mungapangire wanu granola mtima wamtima kunyumba:
- Tsatirani chiŵerengero ichi: magawo asanu ndi awiri akuuma ku mbali imodzi yonyowa.
- Sankhani zowonjezera zowuma . Chakudya cha granola kwambiri ndi ... iwe umaganiza ... zophika mafuta. Pambuyo pake, ena onse akusankha. Ganizirani mtedza ndi mbewu, kapena mbewu zina zonse. Yesani oats ophatikizidwa ndi pistachios, mbewu za dzungu, zipilala, chia, mpunga wonyezimira, mapira, ndi mbewu za mpendadzuwa.
- Sankhani zopangira zanu zowonongeka . Zosakaniza zowonongeka ndi zofunika kuti tithandizire kukhala "gulu" ndikuwonetsanso ubwino wanu waukulu. Kwa granola wokoma, gwiritsani ntchito uchi kapena bulauni wa mpunga wa mpunga. Ndipo chifukwa cha unsweetened, mungathe kuchoka ndi azungu azungu atatu, zomwe zimathandiza kupereka chrispy, kapangidwe kake kwa granola. Kuwonjezera kwa mafuta, monga maolivi, kukwapula, canola, kapena mafuta a mpendadzuwa amapereka mafuta abwino pamene akuwonjezera mafilimu, koma sikofunikira. Mwa njira, nutters ndizowonjezera, nayenso.
- Nyengo kuti mulawe . Gwiritsani ntchito zokopa zilizonse zomwe mukufuna. Chilichonse chimapita kuno ... ganizirani sinamoni, vanilla, nutmeg, curry curry, kapenanso zakudya zamakono.
- Kuphika mpaka golide bulauni. Chitani izi pa madigiri 300 kwa mphindi 45. Ngati mukufuna kapulala, yikani kanthawi kochepa.
- Muzitsuka ndi zipatso . Lolani kusakaniza kwanu kuti kuzizira kwathunthu, tumizani ku mbale yayikulu ndikusakaniza zipatso zouma zomwe mwasankha, monga cranberries, yamatcheri, kokonati yofiira, mphesa zoumba, ndi blueberries. Kenaka, gwiritsani ntchito granola yanu yokhala ngati yogwiritsira ntchito yogwiritsa ntchito yogwiritsa ntchito mu Berry-Granola Power Parfait Chinsinsi), ikani mkaka wozizira kwambiri ndikudya ndi supuni, kapena ingosangalala nayo yokha. Mukhoza kusunga granola yanu m'mbiya yosatsekemera kwa milungu iwiri.
Ndi Joy Bauer, MS, RDN, CDN, Health and Nutrition Expert for NBC's Today Onetsani ndi woyambitsa Food Snacks.