Granola ke e monate haholo, empa ka nako e 'ngoe e thetsang . Mefuta e sa tšoaneng e tletse li-oats tse nang le fiber le lijo tse ngata , linate tse nang le pelo e phetseng hantle le lipeo le litholoana tse omisitsoeng tse nang le limatlafatsi. Kaofela li-+ mekhabiso. Empa mefuta e mengata ea diresepe le maraka a khoebo a boetse a tšela tekanyo ea tsoekere e eketsehileng ka har'a motsoako.
Ho nka Granola
Haeba u rata granola, u se ke ua tšoenyeha.
Mona ke mokhoa oa ho khetha letlotlo la ho hapa marakeng u sebelisa mehato e meraro e bonolo.
- Etsa hore tsoekere e fokotsehe . E maketse, ho makatsa-granola e tumme ka ho ba le tsoekere e ngata (haeba ho se joalo) e le sekotlolo sa lijo tsa lesea le monate. Ha u bala li-label, ke habohlokoa ho sheba palo ea tsoekere ka ho sebetsa le moo tsoekere e tsoa teng. Sepheo sa li-grams tse 10 tsa tsoekere ka nako ea ho sebeletsa, 'me ke li-sugar-shaped tse tsoang ho tsoekere ea tlhaho (nahana ka litholoana tse omisitsoeng) le ho eketsa tsoekere (nahana ka tsoekere, tsoekere ea sootho, tsoekere e sootho, agave, fructose, molasses le lero la tholoana).
- Batla lisebelisoa tse tloaelehileng le tse ntle. Hlakola lebokose ho khetholla lisebelisoa tsa tlhaho le mantsoe ao u a tsebang, joaloka litholoana, litholoana, linate, lipeo le kokonate. Hape u qobe lihlahisoa tse nang le litlolo tse entsoeng ka maiketsetso le li-colorings, tse ling tsa oli, karolo ea BHT, le sira e khōlō ea fructose .
- Sheba likarolo le lik'halori . Ho bonolo ho kena ka sekepeng ka mokotla oa lintho tse ntle-ke hobane boholo ba likaroloana li le nyane (hangata kotara ho ea boraro ea senoelo). Sebelisa senoelo sa ho lekanya ka makhetlo a 'maloa a pele e le hore u tloaelane le ho sebeletsa ho loketseng.
How to Make Healthy Homemade Granola
Ha u ntse u e-na le granola e nang le takatso e matla ea ho lakatsa ho ba le takatso ea lijo, ke cinch-esita le haeba u phunyeletsa nako. Ho feta moo, e ka ba monyetla o phethahetseng oa ho etsa motsoako o nang le lisebelisoa tseo u li ratang. Ke hobane ha ho tluoa ho granola, ntho leha e le efe e ea.
U batla feela li-cashews, pistachios, le morara o omisitsoeng ka motsoako oa hau?
Ha ho bothata. Ho lakatsa motsoako o monate empa o monate? E entsoe. Ha ho na liphutheloana tse rekiloeng tsa li-storeki tsa li-munchies tse phethahetseng! Mona ke mokhoa oa ho etsa granola ea pelo ea hau lapeng:
- Latella karolelano ena: likarolo tse tšeletseng li omme ho karolo e le 'ngoe ea metsi.
- Khetha lisebelisoa tsa hao tse omeletseng . Mofuta o moholo oa granola ke ... u nahanne ... oats e tletseng. Ka mor'a moo, tse ling kaofela ke khetho ea mosebedisi. Nahana linate le peo, kapa litholoana tse ling kaofela. Leka li-oats tse kopantsoeng le pistachios, peō ea mokopu, li-flaxseeds, chia, li-rice tse sootho, li-millet le peo ea soneblomo.
- Khetha metsoako ea hau ea metsi . Lisebelisuoa tse metsi li bohlokoa ho thusa ho sebetsa e le "sekhomaretsi" 'me li soothofatsa botle ba hau bo boholo haholo. Bakeng sa granola e monate, sebelisa mahe a linotši kapa sirase ea raese e sootho. 'Me bakeng sa unsweetened, u ka baleha ka makhooa a mararo a mahee, a thusang ho fana ka crispy, le mahlahahlaha a holimo ho granola. Ho tlatsoa ha oli, joalo ka mohloaare, ho pata, oli ea canola kapa oli ea soneblomo e fana ka mafura a phetseng hantle ha ho ntse ho eketsa litlaleho tsa tatso, empa ha ho hlokahale. Ka tsela, nut butters ke tse ling tse eketsehileng, hape.
- Nako ho latsoa . Sebelisa litlolo leha e le life tseo u li lakatsang. Ntho leha e le efe e ea mona ... nahana ka sinamone, vanilla, nutmeg, spicy curry, kapa esita le barbecue.
- Bake ho fihlela khauta e le putsoa. Etsa sena ka likhato tse 300 ho fihlela ho metsotso e 45. Haeba o rata granola e chewy, bake ka nako e fokolang.
- E latsoe ka litholoana . Lumella motsoako oa hao hore o pholile ka ho feletseng, fetisetsa sekotlolo se seholo ebe u kopanya litholoana tse omisitsoeng tsa khetho ea hau, joaloka li-cranberries, cherries, kokonate e phatlolohileng, morara o omisitsoeng le blueberries. Ka nako eo, sebelisa granola ea hao e entsoeng ka maiketsetso e le sebapali sa yogurt (re rata ho e sebelisa mofuteng ona oa Berry-Granola Power Parfait), e lahlele lebese le batang le leqhoa 'me le e je ka khaba, kapa le ithabise ka le le leng. U ka boloka granola ea hau ka setsing se sa sirelelitsoeng bakeng sa libeke tse peli.
Ka Joy Bauer, MS, RDN, CDN, Bophelo bo botle le phepo ea Litsebi Litsebi tsa NBC Kajeno Bontša le mothehi oa Nako e Natefatsang.