Ama-calories e-Granola neNzuzo yezeMpilo
Ingabe i-granola inempilo? Impendulo ingancika ekutheni ufaka kanjani ukudla okudla okudla kuhlelo lwakho lokudla lokuphelele . Kodwa ezimweni eziningi, i-granola ayinempilo kangcono kunalokho ongacabanga. Futhi uma uzama ukunciphisa noma ukugcina isisindo sakho, kungase kube ukudla ofuna ukugwema.
I-Granola Calories kanye Nondlo
| Ama-Classic we-Granola Nutrition Facts | |
|---|---|
| Ukukhonza Isayizi 1/2 indebe (53 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 180 | |
| Ama-calories avela ku-Fat 22 | |
| Ingqikithi yamafutha 2.5g | 4% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 1g | |
| I-Monounsaturated Fat 0.5g | |
| I-cholesterol 0mg | 0% |
| I-sodium 5mg | 0% |
| Ama-carbohydrate 36g | 12% |
| I-Fiber Diet 4g | 16% |
| Ama-sugar Suggestions 5g | |
| Amaprotheni 6g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 2% · Iron 10% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Ngisho noma i-granola izwakala inempilo, amanye amasheya athengwe ngetitolo ngisho namaxube okuzenzela angaba umthombo obalulekile wamakhalori angenalutho ngesimo ushukela namafutha. Kodwa ukudla okunama-granola kuxhomeke kakhulu kulo mkhiqizo oyithengayo noma indlela owenza ngayo ekhaya.
Isibonelo, ngokwezibalo ze-USDA, indebe eyodwa yengxenye ye- granola eyenziwe ngokwenzayo inikeza ama-calories angu-298, ama-9 amagremu amaprotheni, ama-gramu angama-32 we-carbohydrate, ama-gramu angu-5 we-fibre nama-12 amagremu ashukela.
I-cup-half cup ekhonza ama -granola angama- 214, 5 amagremu amaprotheni, ama-gramu angu-44 we-carbohydrate, ama-gramu angu-4 e-fibre, ama-gram angu-16, noshukela ama-3 amagremu.
Futhi ama-brand afaniswa kanjani?
- Ikholomu eyodwa ye-Granola yamaFlits inikeza ama-calories angu-240, ama-gramu angu-3 amafutha, ama-gramu angu-47 amagremudididrate, amagremu ama-5 e-fiber kanye nama-gramu angu-12 ushukela.
- Ingqikithi yesigamu sikaMongameli we-Choice Honey Organic Honey Almond Granola inikeza ama-calories angu-194, ama-calories angu-7.5 emafutheni, ama-28 amagremudididrate, ama-gramu angu-3 e-fibre nama-8 amagremu ashukela.
- Ingqikithi eyodwa yenxenye ye- Sun Country Granola nama-almond ayenziwa yi-Quaker Oats inikeza ama-calories angama-266, ama-gram angu-10 angaphezulu kuka-10, amagremu angu-38 we-carbohydrate, ama-gram angu-3 e-fibre nama-11 amagremu ashukela.
- I-Cascadian Farms I-Granola yama-Almond e-Chocolate Emnyama ihlinzeka ngama- calories angu-187, cishe ama-gramu angu-4 amafutha, amagremu angu-34 we-carbohydrate, amagremu angu-4 e-fiber kanye nama-gramu angu-12 ushukela uma udla i-cup cup.
- Ukukhonza okukodwa (okubalwe ku-2/3 indebe) ye- Trader Joe's Just Clusters Vanilla Almond Granola Cereal inikeza ama-calories angu-220, ama-gramu angu-34 ama-carbohydrate, amagremu angu-8 amafutha, ama-gram ayi-3 amagremu kanye nama-gramu angu-12 ushukela.
Ukusebenzisa usayizi nakho kuyinkinga lapho uhlola ukudla okunama-granola. Ezinye izimakethe zentengiso (njengalezo ezibalwe kule ilebula) zifake usayizi wokukhonza njengekomidi elilodwa lekota. Kodwa abantu abaningi badla kakhulu kunalokho. I-Granola ukudla okulula ukudla okungenangqondo, ikakhulukazi uma uyidla ngaphandle esikhwameni. Ngenxa yalokho, ungadla okuningi kunokukhonza okulodwa.
Njengoba usayizi wokukhonza ungahlukahluka qiniseka ukuthi uhlola ilebula le-Nutrition Facts lomkhiqizo wakho ozithandayo ngaphambi kokuba ubale ama-calories ku-granola yakho.
Izinzuzo zezempilo ze-Granola
I-Granola inganikeza umthombo osheshe futhi olula we-carbohydrate. Abagibeli abaningi kanye nabanye abathandekayo bangaphandle bathanda ukuthwala i-granola ukuze bafake umsebenzi wabo uma benomsebenzi omude wokuzivocavoca. I-Granola inganikeza nokuthuthukisa amaprotheni uma ufaka amantongomane, afana nama-alimondi noma ama-walnuts.
Kodwa i-granola ingabuye inikeze inani elibalulekile lamakhilori avela ushukela owengeziwe. Amanye ama-brand akhiwa ngoshukela owenezelwe njengoshukela obomvu noma ushukela lomhlanga. Futhi uma uthenga noma wenza umkhiqizo ngezithelo ezomisiwe, uzothola ushukela owengeziwe owengeziwe.
Ngakho kufanele udle i-granola noma uyigweme? Kuxhomeke endleleni oyisebenzisa ngayo. Uma udinga umthombo olula wama-carbohydrate, kuyisinqumo esihle. Kodwa i-dieters ingase ifune ukweqa lesi sidlo ngaphandle uma ingakwazi ukulawula usayizi wesabelo. Ukudla izithelo noma imifino yonke ngesikhathi sokunwa ukudla kuzonikeza umthombo ongcono we-fibre nama-calorie enempilo.
I-Granola Recipes ne-Healthy Preparation Ideas
Uma wenza i-granola ekhaya, ungalawula izithako ukuze uvumelane nezidingo zakho zokudla okunomsoco. Sebenzisa lezi zokupheka ukuze wenze i-batch yakho siqu cishe kungabikho ukuphikisana.
Uma usuphethe i-granola yakho enempilo, yiphonsa phezulu ekukhonzeni i-yogurt yamaGreki engacacile yamaGreki ukuze uthole ukudla okuphansi kwekhalori ekuseni. Ungase ujabulele nje ngokucacile ngobisi obumhlophe. Kamuva ngosuku, ujabulele nge-veggies embalwa njenge-snack phakathi nantambama-ntambama noma usebenzise ama-ayisikhilimu kanye ne-granola encane ye-ice cream sundae.
Izwi kusuka
I-Granola ukudla okuphethe "i-halo yezempilo." Lokho kusho ukuthi idumela njengokudla okukuhle kuwe. Kodwa kusukela i-granola amakholori, amafutha noshukela ahlanganisa ngokushesha kubalulekile ukuthatha isinyathelo emuva bese ucabanga ukuthi yikuphi ukudla okungcono kakhulu kuwe. Kubantu abaningi, ukudla okuhlakaniphile okumele kusetshenziswe ezimweni ezithile. Njengazo zonke ukudla, kubalulekile ukuthola amaqiniso nokwenza izinqumo ezinolwazi ukuze uhlale uphilile.