I-Granola iyinto enhle kakhulu, kodwa ngezinye izikhathi iyakhohlisa . Izinhlobonhlobo zezinhlobo ziyeza zihlanganiswe nama-oats aphethwe yi-fibre kanye nezinhlamvu ezigcwele , izintuthwane ezinenhliziyo enempilo nezinambuzane, nezithelo ezomisiwe ezakhiwe izakhi. Zonke izithako ze-A +. Kodwa zokupheka eziningi kanye nemikhiqizo yokuhweba uphinde upake ithani leshukela elingeziwe kulo mxube.
Ukuthatha i-Granola
Uma uthanda i-granola, ungakhathazeki.
Nakhu ukuthi ungakhetha kanjani umshini wokuwina emakethe usebenzisa izinyathelo ezintathu ezilula.
- Gcina ushukela ophansi . Ukumangalisa, ukumangala-i-granola idume kakhulu ngokuba ne-ushukela omningi (uma kungenjalo ngaphezulu) njengesitsha se-kid cereal esiphundu. Uma ufunda amalebula, kubalulekile ukubheka inani leshukela ngokukhonza futhi lapho ushukela uvela khona. Hlela okungaphezu kuka-10 amagremu ushukela ophelele ngokukhonza, futhi yi-combo ephuma ushukela wemvelo (cabanga izithelo ezomisiwe) kanye neshukela elingeziwe (cabanga uju, ushukela omningi, ushukela obomvu, i-agave, i-fructose, i-molasses, nejusi yezithelo).
- Bheka izithako ezijwayelekile futhi ezihle. Skena ilebuli ukukhomba izithako zemvelo namazwi owaqaphelayo, njengezinhlamvu ezigcwele, izithelo, amantongomane, imbewu, kanye nekakhukhunathi. Futhi ugweme imikhiqizo equkethe flavour yokufakelwa kanye nemidwebo, amafutha ayingxenye ye-hydrogenated, i-BHT, ne- high fructose isiraphu yamabele .
- Buka izingxenye nama-khalori . Kulula ukuhamba ngebhodi lezizinto ezinhle-kungenxa yokuthi ubungako besilinganiso buncane (ngokuvamile ingxenye yesithathu kuya kweyesithathu yendebe). Sebenzisa inkomishi yokulinganisa izikhathi ezimbalwa zokuqala ukuze ujwayelane nokukhonza okufanelekile.
Indlela Yokwenza I-Granola Enempilo Eyenziwe Ngokwemvelo
Ukuqhafaza i-granola efanelwe ukukhanga ngamanzi kuyisimo se-cinch-ngisho noma ukhonjiswe isikhathi. Ngaphezu kwalokho, kungaba ithuba elihle lokudala umxube oqukethe izithako ozithandayo. Kungenxa yokuthi uma kuziwa ku-granola, noma yini iyahamba.
Ufuna ama-cashews kuphela, ama-pistachios, nama-raisin ku-mix yakho?
Ayikho inkinga. Ukufuna ukuhlanganiswa okuthakazelisayo kodwa okomnandi? Kwenziwe. Awekho amaphakheji athengwa esitolo esithengiwe we-munchies ephelele! Nansi indlela yokwenza i-granola yakho enhle ekhaya:
- Landela lokhu isilinganiso: izingxenye ezingu-6 zomekile ku-1 ingxenye emanzi.
- Khetha izithako zakho ezomile . Isiqu esiningi se-granola iningi ... uyicabanga ukuthi ... i-oats eqoshiwe. Ngemva kwalokho, konke okukhethwa ngumsebenzisi. Cabanga amantongomane nembewu, nanoma yikuphi okunye okusanhlamvu. Zama ama-oats ahlanganiswe ne-pistachios, imbewu yamathanga, ama-flaxseeds, i-chia, ilayisi elibomvu eligqotshweyo, i-millet ekhukhumezekile, nezinhlamvu ze-sunflower.
- Khetha izithako zakho ezimanzi . Izithako ezimanzi zibalulekile ukusiza ukukhonza njenge "glue" futhi ubugqamile ibhakede lakho elikhulu lokuhle. Ukuze uthole i-granola elimnandi, sebenzisa uju noma isiraphu enombala obomvu. Futhi ngenxa ye-unsweetened, ungaba ne-white white amaqanda, okusiza ukuhlinzeka ngokuthungwa kwe-crispy, i-clumpy ku-granola. Ukwengezwa kwamafutha, njenge-oliva, ukufakwa, i-canola, noma amafutha we-sunflower inikeza amafutha aphilile ngenkathi ukwandisa amaphrofayili enambitheka, kodwa akudingekile. Ngendlela, i-nut butters iyatholakala kakhulu, futhi.
- Isizini ukunambitha . Sebenzisa noma yimaphi ama-flavour oyifunayo. Noma yini iya lapha ... cabanga ngesinamoni, i-vanilla, i-nutmeg, i-curry ephuzi, noma ngisho ne-barbecue.
- Bhaka kuze kube nsundu yegolide. Yenza lokhu ngama-degree angama-300 imizuzu engama-45. Uma ukhetha i-granola e-chewy, bhaka isikhathi esincane.
- Hlanganisa izithelo . Vumela ingxube yakho ukuba ipholile ngokugcwele, idlulisele esitsheni esikhulu bese uxuba izithelo ezomisiwe ozikhethayo, njenge-cranberries, cherry, i-coconut, i-raisins, nama-blueberries. Khona-ke, sebenzisa i-granola yakho eyenziwe ngokwenza njenge-yogurt topper (sithanda ukuyisebenzisa kule recipe ye-Berry-Granola Power Parfait), yilahle ubisi olubandayo bese uyidla nge-spoon, noma nje uyithokozele yedwa. Ungagcina i-granola yakho esitsheni esingazimele kuze kube amasonto amabili.
NguJoy Bauer, MS, i-RDN, i-CDN, i-Health and Nutrition Expert ye-NBC's Today Show futhi umsunguli wezinkinobho ezidlayo.