Lik'hilojule tse Melemo ea Granola le Bophelo bo botle
Na granola e phetse hantle? Karabo e ka itšetleha ka hore na u kenyelletsa lijo tse hajoang ke lijo tse bobebe joang moralong oa hau oa ho ja . Empa maemong a mangata, granola ha e na bophelo bo botle ho feta kamoo u ka nahanang kateng. 'Me haeba u leka ho fokotsa kapa ho boloka boima ba hao, e ka' na ea e-ba lijo tseo u lokelang ho li qoba.
Li-calories tsa Granola le phepo e nepahetseng
| Litaba tsa khale tsa Granola Nutrition | |
|---|---|
| Ho Sebeletsa Ho phahamisa 1/2 senoelo (53 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 180 | |
| Li-calories tse tsoang ho Fat 22 | |
| Kakaretso ea Fat 2.5g | 4% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 1g | |
| Monatsaturated Fat 0.5g | |
| Cholesterol 0mg | 0% |
| 5mg sodium | 0% |
| Li-carbohydrate 36g | 12% |
| Fibete ea lijo 4g | 16% |
| Litlhapi tse 5g | |
| Protheine 6g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 2% · Iron 10% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Le hoja granola e utloahala e phetse hantle, lisebelisoa tse ling tse rekiloeng esita le li-mixes tse entsoeng ka maiketsetso li ka ba mohloli o moholo oa lik'halori tse se nang letho tse nang le tsoekere le mafura. Empa phepo e nepahetseng ea granola e itšetlehile haholo ka thepa eo ue rekang kapa tsela eo ue etsang ka eona lapeng.
Ka mohlala, ho latela dintlha tsa USDA, khafu ea halofo ea granola e entsoeng ka maiketsetso e fana ka lik'hilojule tse 298, ligrama tse 9 tsa protheine, ligrama tse 32 tsa lik'habohaedreite, ligrama tse 5 tsa fiber le ligrama tse 12 tsa tsoekere.
Kobo ea khase ea granola ea fatše e fana ka lik'hilojule tse 214, 5 dikgerama tsa protheine, ligrama tse 44 tsa lik'habohaedreite, ligrama tse 4 tsa fiber, ligrama tse 16 tsa tsoekere, le ligrama tse 3 tsa mafura.
Hona maraka aa bapisa joang?
- Senoelo se seng sa limela sa Farmer's Granola se fana ka lik'hilojule tse 240, ligrama tse 3 tsa mafura, ligrama tse 47 tsa lik'habohaedreite, ligrama tse 5 tsa fiber le ligrama tse 12 tsa tsoekere.
- Senoelo sa halofo sa Mookameli oa Choice ea Almond Granola ea Honey Honey e fana ka lik'hilojule tse 194, lik'hilojule tse 7,5 ho tsoa mafura, 28 dikgerama ea lik'habohaedreite, 3 dikgerama tsa fiber le ligrama tse 8 tsa tsoekere.
- Khafu ea halofo ea Granola ea Naha ea Letsatsi le Lialmonde tse entsoeng ke Quaker Oats li fana ka lik'hilojule tse 266, ligrama tse fetang 10 tsa mafura, ligrama tse 38 tsa lik'habohaedreite, 3 dikgerama tsa fiber le 11 dikgerama tsa tsoekere.
- Li-almond Granola tsa Farca Dark Dark Chocolate li fana ka lik'hilojule tse 187, hoo e ka bang ligrama tse 4 tsa mafura, ligrama tse 34 tsa lik'habohaedreite, ligrama tse 4 tsa fiber le ligrama tse 12 tsa tsoekere haeba u ja senoelo sa halofo.
- Tšebeliso e le 'ngoe (e thathamisitsoeng ho senoelo sa 2/3) ea lihlahisoa tsa Joe's Just Clusters ea Vanilla Almond Granola Cereal e fana ka lik'hilojule tse 220, ligrama tse 34 tsa lik'habohaedreite, ligrama tse 8 tsa mafura, 3 dikgerama le ligrama tse 12 tsa tsoekere.
Ho sebedisa boholo le bothata ha u hlahloba phepo ea granola. Mefuta e meng ea khoebo (e kang e thathamisitsoeng lebokoseng) ngola lenane la tšebeletso e le kotara ea kotara e le 'ngoe. Empa batho ba bangata ba ja haholo ho feta moo. Granola ke lijo tse bonolo ho ja ka kelello, haholo-holo ha u li ja ka mokotleng. Ka lebaka leo, u ka ja ho hongata ho feta ho sebeletsa e le 'ngoe feela.
Kaha boholo bo sebetsang bo ka fapana ka bonnete ba hore u sheba lebokose la lintlha tsa phepo ea brand ea hau eo ue ratang pele u bala lik'halori ka granola ea hau.
Melemo ea Bophelo ea Granola
Granola e ka fana ka mohloli o potlakileng le o bonolo oa lik'habohaedreite. Ba bangata ba hikers le ba bang ba chesehang ka ntle ba rata ho jara granola ho fepa mosebetsi oa bona ha ba e-na le letsatsi le lelelele la ho ikoetlisa. Granola e ka boetse ea fana ka matla a protheine haeba u kenyelletsa linate, joaloka lialmonde kapa walnuts.
Empa granola e ka boela ea fana ka lik'hilojule tse ngata tse tsoekere. Lihlahisoa tse ling li etsoa ka tsoekere e eketsehileng joaloka tsoekere e sootho kapa tsoekere ea 'moba. Hape haeba u reka kapa u etsa mochini ka litholoana tse omisitsoeng, u tla boela u fumane tsoekere e eketsehileng.
Kahoo na u lokela ho ja granola kapa ho e qoba? E itšetlehile ka hore na u e sebelisa joang. Haeba o hloka mohloli o loketseng oa lik'habohaedreite, ke khetho e ntle. Empa dieters e ka 'na ea batla ho tlōla lijo tsena ntle le hore li ka laola boholo ba karolo. Ho ja litholoana kapa meroho e tletseng nako e monate e tla fana ka mohloli o motle oa fiber le lik'halori tse phetseng hantle.
Li-Recipes tsa Granola le Lintho Tse Loketseng Tse Lokisang
Haeba o etsa granola lapeng, o ka laola metsoako e lumellanang le litlhoko tsa hau tsa phepo. Sebelisa lipepepe tsena hore u iketsetse lihlahisoa tsa hau ka hoo u se ke ua qabana.
- Granola e Molemo oa Joy Bauer
- Kharanberry ea mahala ea peanut, ea Nut le ea Wheat-Granola e khanyang
Hang ha u se u e-na le granola ea bophelo bo botle, ue lahlele holim 'a tšebeletso ea oli e se nang mafura a Mogerike bakeng sa lijo tse tlaase tsa lik'halori hoseng. U ka boela ua e thabela ha u e-na le lebese le tsitsitseng. Hamorao motšehare, o e thabela ka li-veggies tse seng kae tsa mantsiboea ha e le bosiu bosiu ba motšehare oa mantsiboea kapa ka holim'a ice cream e nyenyane ka monokotšoai le granola bakeng sa ice cream sundae.
Lentsoe ho
Granola ke lijo tse nang le "halo ea bophelo bo botle". Seo se bolela hore se na le botumo ba lijo tse le molemo ho uena. Empa ho tloha ha granola lik'halori, mafura le tsoekere li phahama ka potlako ke habohlokoa ho nka mohato hape ebe u nahana hore na ke lijo tse molemo ka ho fetisisa ho uena. Bakeng sa batho ba bangata, ke lijo tse bohlale tseo u ka li sebelisang maemong a mang. Joaloka lijo tsohle, ke habohlokoa ho fumana lintlha le ho etsa liqeto tse nepahetseng ho lula u phetse hantle.