8 manyan amfanin lafiyar granola da yadda ake shirya

Wadatacce

• Fa'idodin granola
• Granola yana kitso?
• Yadda ake shirya granola?

Amfani da granola yana ba da tabbacin fa'idodin kiwon lafiya da yawa, galibi game da aiki na hanyar hanji, yaƙi da maƙarƙashiya, tunda abinci ne mai wadataccen fiber. Bugu da kari, gwargwadon yadda ake cinye shi, hakanan zai iya taimakawa cikin aikin samun karfin tsoka, inganta bayyanar fata da kara kuzari da kuma yanayin yin ayyukan yau da kullun.

Granola abinci ne wanda ya ƙunshi cakuda hatsi mai ɗanɗano a cikin tanda, busassun 'ya'yan itace,' ya'yan itacen da aka bushe, tsaba da zuma. Hakanan za'a iya haɗawa da sauran sinadarai, kamar busasshiyar ko kwakwa, cakulan mai duhu, man gyada da kayan ƙamshi. Granola yana da sauƙin shiryawa a gida kuma yawanci ana cin sahur da karin kumallo.

Gwanin da aka yi a gida ya fi lafiyar granola ƙoshin lafiya, domin tana ɗauke da sugars, gishiri, kitse da sauran abubuwan da ba za su iya zama lafiya ga lafiyarku ba.

Fa'idodin granola

Granola, baya ga samar da adadin kuzari, yana da wadataccen sunadarai, zare, bitamin da kuma ma'adanai kamar baƙin ƙarfe, alli, potassium, zinc da magnesium. Theimar abinci mai gina jiki ta granola ya dogara da abubuwan da aka yi amfani da su wajen shirya ta.

Babban fa'idodin kiwon lafiyar cin granola shine:

1. Yaki da Sauke Alamun Cutar Kanji, tunda yana da wadataccen fibers wanda ke daɗin ƙaruwar ƙarar feji da wucewar hanji, yana sa kursiyin ya fito da sauƙi.
2. Voraunar asarar nauyi, saboda zaruruwa suna ƙaruwa da ƙoshin lafiya;
3. Yana taimaka hana cututtukan zuciya da jijiyoyin jini, tunda sun rage cholesterol saboda gaskiyar cewa hatsi na da wadata a beta-glucans, wani nau'in zaren da ke taimakawa wajen rage ƙwayar LDL cholesterol, wanda kuma ake kira mummunan cholesterol, yana rage haɗarin zuciya da jijiyoyin jini;
4. Yana inganta fatar jiki kuma yana rage barazanar kamuwa da cutar kansa, saboda wasu sinadarai kamar kwakwa, goro, chia tsaba ko flaxseed, alal misali, suna da wadataccen sinadarin selenium, bitamin E da omega-3, wadanda suke maganin antioxidants, suna hana lalacewar kwayar halitta ta hanyar masu kwayar cutar kyauta;
5. Inganta bayyanar gashi, saboda yana da wadataccen sunadarai, zinc, selenium da sauran ma'adanai da ke ba da gudummawa ga girma da lafiyar zaren gashi;
6. Yana taimakawa wajen inganta hawan jini, wannan saboda wasu binciken sun nuna cewa zaren, da wasu sinadarai kamar su chia seed da oats, suna taimakawa wajen daidaita yanayin hawan jini;
7. Yana taimakawa wajen daidaita sukarin jini ya danganta da sinadaran da suka hada da granola, duk da haka, an sami iri, hatsi da busassun 'ya'yan itace a cikin binciken da yawa waɗanda za su iya ba da fifikon sarrafa sukari a cikin jini, kuma zai iya zama fa'ida ga mutane masu kiba da waɗanda suka kamu da ciwon sukari;
8. Yana bayar da kuzari kuma yana son karuwar ƙwayar tsokasaboda yana da wadatar carbohydrates, sunadarai da kyawawan mai wadanda ke bada kuzari sannan kuma tare da motsa jiki mai kyau, yana fifita samun karfin tsoka.

Yana da mahimmanci a tuna cewa idan har an cinye granola na masana'antu, fa'idodin bazai zama ɗaya ba, kuma ƙila ba su da fa'idodi. Sabili da haka, yana da mahimmanci a karanta lakabin da bayanan abinci mai kyau a hankali don zaɓar mai lafiya, guje wa granolas waɗanda ke ƙunshe da sukari ko kayan zaki. Ga yadda ake karanta lakabin daidai.

Granola yana kitso?

Granola yawanci ana shirya shi da ruwan kasa sugar ko zuma, ban da ƙunshe da sinadaran waɗanda, duk da kasancewarsu masu lafiya, suna da adadin adadin kuzari masu yawa, kuma, sabili da haka, yawan cin su da yawa na iya faɗin karɓar nauyi.

Koyaya, yana yiwuwa a cinye granola ba tare da sanya nauyi ba, ba da fifiko ga girkin da aka shirya a gida tare da kayan haɗi na ƙasa, tare da tsara yawan abin da aka cinye shi, ta amfani da cokali 2 ko gram 30 na granola don cinyewa da madara mai ƙyama ko yogurt, ko don haɗuwa da yankakken 'ya'yan itace.

Yadda ake shirya granola?

Wasu sinadaran da za'a iya amfani dasu a cikin girkin granola sune:

• Chia, flaxseed, sesame, sunflower da 'ya'yan kabewa;
• 'Ya'yan itacen da suka bushe kamar kwakwa, apple, Cranberries, goji berries da zabibi;
• Bishiyoyi da suka bushe kamar su gyada, goro, kirjin goro, almani da ƙwarya;
• Kayan yaji kamar kirfa da nutmeg;
• Hatsi irin su flakes shinkafa, oat, alkamar alkama ko flaxseed;
• Man kwakwa;
• Gyada man gyada.

Shirye-shiryen granola abu ne mai sauqi, kawai ya zama dole a zavi sinadaran a saka su a cikin akwati don su haxe. Ana nuna cewa busassun 'ya'yan itacen ana niyya kafin a gauraya su da sauran kayan abinci na granola. Bayan haka, ya kamata a saka cakuda a cikin tire tare da takarda mai laushi sannan a sanya a cikin murhu a 150ºC na kimanin minti 50 zuwa 60. Bayan haka, ya kamata ku adana cakuda a cikin kwandon iska.