Shin granola na samun kiba ko rage nauyi?

Wadatacce

• Yadda za a zabi mafi kyawun granola don asarar nauyi
• Nagari da yawa
• Girke-girke na Granola
• Bayanin abinci na granola

Granola na iya zama aboki a cikin abincin rage nauyi, saboda yana da wadataccen fiber da hatsi gaba ɗaya, wanda ke taimakawa wajen ba da ƙoshin lafiya da inganta ƙoshin lafiya. Don rage nauyi, yakamata ku cinye kusan cokali 2 na granola a rana, kuna fifita haske da wadatattun sifofin kirji, kwayoyi ko almon, wanda ke kawo kitse mai kyau a cikin abincin.

Koyaya, idan aka cinye fiye da kima, granola kuma zai iya sanya nauyi, saboda yana da wadataccen adadin kuzari kuma nau'ikan samfurin da yawa suna amfani da sukari da yawa, zuma da maltodextrin a cikin abubuwan da ke ƙunshe da shi, abubuwan da ke faɗin karɓar nauyi.

Yadda za a zabi mafi kyawun granola don asarar nauyi

Don zaɓar mafi kyawun granola don taimaka muku rage nauyi, ya kamata ku duba jerin kayan haɗin samfurin akan lambar, kuma ku fi son waɗanda sukari ya bayyana sau da yawa a cikin jerin. Wani karin bayani shi ne fifita granolas wanda ke da tsaba kamar chia, flaxseed, sesame da sunflower ko 'ya'yan kabewa, da kuma wadanda suke da kirjin goro, goro ko almon, tunda su sinadarai ne masu wadataccen kitse kuma suna ba da ƙoshin lafiya.

Bugu da kari, granola ya kamata ya kunshi galibi daga hatsi, mafi yawan amfani da su shine hatsi, sha'ir, zaren fata da ƙwayar alkama, da shinkafa da flakes na masara. Dukan hatsi suna ba da zare, bitamin da kuma ma'adanai don cin abinci, ban da taimakawa tare da kula da nauyi.

Nagari da yawa

Saboda yana da wadataccen carbohydrates, fats, busassun 'ya'yan itace da sugars, granola ya ƙare yana da ƙimar caloric mai yawa. Don kada a sanya nauyi, shawarwarin shine a cinye kusan cokali 2 zuwa 3 a kowace rana, zai fi dacewa a cakuda shi da yogurt ko madara.

Wannan cakuda ta granola tare da madara ko yogurt na halitta yana ƙara yawan furotin a cikin abincin, wanda ke kawo ƙarin koshi da kuma taimakawa tare da rage nauyi. Koyaya, yana da mahimmanci a tuna cewa idan aka kamu da ciwon suga, ya kamata a fifita granolas da ke amfani da zaƙi akan sukari.

Girke-girke na Granola

Zai yiwu a yi granola a gida tare da abubuwan da kuka zaɓa, kamar yadda aka nuna a cikin misalai masu zuwa:

Sinadaran

• 1 tablespoon na flakes shinkafa;
• 1 tablespoon na oat flakes;
• 1 tablespoon na alkama bran;
• 1 tablespoon na zabibi;
• 1 tablespoon na diced dehydrated apple;
• 1 tablespoon na sesame;
• 1 tablespoon na grated kwakwa;
• 3 kwayoyi;
• 2 kwayoyi na Brazil;
• 2 tablespoons na flaxseed;
• 1 teaspoon na zuma.

Sinadaran don granola haske

• 1 tablespoon na flakes shinkafa;
• 1 tablespoon na oat flakes;
• 1 tablespoon na alkama bran;
• 1 tablespoon na sesame;
• Goro 3 ko goro na Brazil 2;
• 2 tablespoons na flaxseed.

Yanayin shiri

Haɗa sinadaran daga jerin farko, kuma don yin granola haske, haɗuwa da sinadaran daga jerin na biyu. Zaka iya ƙara granola zuwa yogurt, madarar shanu ko madara mai kayan lambu don samun karin kumallo mai kyau.

Don samun granola na gida na tsawon kwanaki, zaka iya ƙara adadin kayan haɗin kuma adana cakuda a cikin akwati da aka rufe tare da murfi, kuma granola zai sami rayuwa na kusan mako guda.

Bayanin abinci na granola

Tebur mai zuwa yana ba da bayanan abinci mai gina jiki don 100 g na gargajiyar gargajiya.

Hakanan ana iya amfani da Granola a cikin abinci don samun nauyi ko haɓaka ƙwayar tsoka, kuma a waɗannan yanayin yakamata a cinye shi da yawa. Duba duk fa'idodi na granola.