He olakino nā Bar Granola?

Anter

• Nānā ʻaukā Granola
• Nā pono kūpono
• Nā hopena maikaʻi ʻole
• Pehea e koho ai i kahi pae granola olakino
• Ke laina lalo

Manaʻo ka poʻe he nui i nā kaola granola i kahi meaʻai māmā a olakino hoʻi a hauʻoli i ko lākou ʻono a me ka maʻalahi.

I kekahi mau hihia, hiki i nā lāʻau granola ke lilo i kumu maikaʻi o ka fiber a me ka protein e kōkua ai i ke kāohi ʻana i ka ʻiʻini ma waena o nā meaʻai.

Eia nō naʻe, loaʻa i kekahi ka nui o ke kō, nā carbs, a me nā calorie e like me nā kīpala

Nānā kēia ʻatikala i nā pono a me nā lalo o nā pā granola, e wehewehe ana inā he olakino lākou.

Nānā ʻaukā Granola

Hana ʻia nā kī Granola mai nā mea e like me ka ʻoka, nā hua maloʻo, nā nati, nā ʻanoʻano, ka meli, ka niu, a me nā ʻelala kokoleka.

Hiki ke loli ka waiwai o ka lāʻauolaola ma muli o ka mana a me nā mea hoʻohana i hoʻohana ʻia.

ʻOiai he nui nā ʻano mea i hoʻouka ʻia me ke kō a me nā calorie keu, loaʻa nō kekahi mau koho ʻoi aku ke olakino.

Eia ka hoʻohālikelike o nā ʻike kino o nā lāʻau granola kaulana ʻelua ():

ʻOiai ʻo ka lua o ka pā granola ma lalo o nā calorie, loaʻa pū ka nui o ka fiber a me ka protein, a pālua ʻia ka nui o ke kō e like me ka pā mua.

ʻO ka hapa nui o nā kī granola ma kahi o 100-300 calories, 1-10 mau hunaola o ka protein, a me 1-7 mau huna o nā fiber i hoʻokahi lawelawe.

Nui pū kekahi i loko o nā micronutrients, e like me nā wikamina B, calcium, magnesium, a me ka hao, i loaʻa i loko o nā mea hoʻohui a hoʻohui ʻia paha ma o ka paʻa i ka wā hana.

Hoʻololi ka nui o ka waiwai o nā kī granola, a ʻoi aku ka nui o nā calorie, protein, fiber, a me kō ma mua o kekahi.

Nā pono kūpono

ʻAʻole kūpono nā kīlehu ʻo Granola, friendly-friendly, a lawe hoʻi akā preported kekahi, kahi e maʻalahi ai e hōʻalo i ka ʻai nui.

I ka ʻoiaʻiʻo, hōʻike kekahi mau noiʻi e hiki ke kōkua ʻia nā mea i hoʻomākaukau ʻia i ka wā e pili ana i ka hoʻokele kaumaha.

ʻO kahi laʻana, hoʻokahi mau hebedoma he 12 mau pule i ʻike ʻia ma ka 183 poʻe i ka hahai ʻana i kahi papa ʻaina e pili ana i ka ʻai ʻana i nā mea i hoʻomākaukau ʻia i alakaʻi ʻia ai ka nui o ke kaupaona a me ka lilo o ka momona ma mua o kahi papaʻai i wae ʻia (

ʻAʻole e haʻi ʻia, nā kī granola i loaʻa nā mea olakino e like me ka oats, nā nati, nā hua, a me nā hua maloʻo hiki ke hana i kahi hoʻohui maikaʻi i kēlā me kēia papaʻai.

Ma kahi kikoʻī, he kumu waiwai nui nā ʻoats o ka beta-glucan, kahi ʻano o ka fiber e hiki ke kōkua i ka hōʻemi ʻana i nā pae o ka nui a me ka LDL (ʻino) kolesterol, ʻelua mau pilikia no ka maʻi puʻuwai ().

I kēia manawa, ua hōʻike ʻia nā nati, nā ʻanoʻano, a me nā hua maloʻo e pono ai ke kaohi kō kō a me ke olakino puʻuwai (,,).

Kūpono a preportioned nā kī Granola, hiki ke kōkua i ke kaupaona ʻana. Hana pinepine ʻia lākou i ka hoʻohana ʻana i ka oats, nā nati, nā ʻanoʻano, a me nā hua maloʻo, i hiki ke hoʻomaikaʻi i ke olakino puʻuwai a me ke kaohi kō kō.

Nā hopena maikaʻi ʻole

Manaʻo pinepine ʻia nā kī Granola i kahi meaʻai māmā, akā naʻe me kēia mau koi ʻana i ke kūʻai aku, ua hoʻouka ʻia nā mea he nui me nā kō, nā calories, a me nā mea hana hana.

ʻO kahi laʻana, ʻo Kellogg's Nutri-Grain Harvest granola mau kī hiki i loko o 15 mau kō o ke kō no kēlā me kēia lawelawe - ka hapanui mai ke kō kō. Hoʻohālikelike kēia i ka ʻaneʻane ʻehā mau teaspoon ().

No ke kuhikuhi, nā papa kuhikuhi papaʻai hou loa no nā ʻAmelika e paipai i ka kaupalena ʻana i kēlā me kēia lā calories mai ke kō i hoʻohui ʻia a 10% o ka nui o nā calorie, a i ʻole 12 mau teaspoon i kēlā me kēia lā no ka mea e ukali nei i kahi papaʻai he 2000-calorie ().

Hōʻike nā noiʻi e hiki i ka ʻai ʻana i ke kō keu ke hoʻokau iā ʻoe i kahi makaʻu kiʻekiʻe o nā ʻano mau, e like me ka maʻi kō, ka momona, a me nā maʻi puʻuwai ().

ʻOiai koho kekahi mau kī granola e hoʻohana i nā wai ʻākela a i ʻole nā ​​mea ʻono kuʻi e ʻoki ai i ka ʻike kō, ua hoʻopili ʻia kēia i nā pilikia olakino.

No ka laʻana, ʻaʻole i haki piha ʻia nā wai ʻākela e like me xylitol a me sorbitol i loko o kou kino a hiki i nā pilikia digestive i ka poʻe e makaʻala i ko lākou hopena ().

Ua ʻae ʻia nā mea ʻono ʻē aʻe e like me aspartame, sucralose, a me saccharin no ka hoʻohana ʻia e ka Food and Drug Administration (FDA).

Eia nō naʻe, hōʻike ka noiʻi e hiki iā lākou ke hoʻopilikia i ka kaohi kō kō a hiki i ka hopena maikaʻi ʻole i kāu bacteria bacteria maikaʻi, ().

ʻO ka mea hou aku, hana nui ʻia nā kī granola he nui a hoʻopili pū me nā mea hana e like me nā kō i hoʻohui ʻia, nā aila mea kanu, nā preservatives, a me nā ʻono hana.

Hōʻike nā noiʻi e hiki i ka ʻai nui o nā meaʻai i hana ʻia a me nā mea momona ke hoʻonui i kāu makaʻu o ka maʻi metabolic, kahi hui o nā kūlana e hiki ai i ka maʻi diabetes, hahau, a me nā maʻi puʻuwai ().

Hoʻohana pinepine ʻia nā pā Granola a loaʻa nā kō i hoʻohui ʻia, nā mea hoʻonaninani ʻono, a me nā waiʻona kō, kahi e hopena maikaʻi ʻole ai ke olakino.

Pehea e koho ai i kahi pae granola olakino

Ke koho ʻana i kahi pā granola, he mea nui e nānā pono i ka lepili hoʻohui pono a koho i nā huahana i hana ʻia mai ka meaʻai maoli, e like me nā hua, nā hua, a me nā hua.

Hoʻohui ʻia, e nānā i kahi huahana me ka emi o 10 mau kō o ke kō, ma ka liʻiliʻi he 5 mau huna o ka protein, a ma ka liʻiliʻi he 3 mau huna o ka fiber e kōkua ai iā ʻoe e piha i waena o nā meaʻai ().

Ma ke ʻano he rula o ka manamana nui, hoʻokele i nā kaola granola e papa inoa i ke kō a i ʻole nā ​​mea ʻono ʻē aʻe i loko o nā mea hana mua ʻekolu. Hoʻomaopopo e helu ʻia nā mea hoʻohui i ke kaʻina iho e ke kaupaona.

Hoʻohui, koho i nā huahana me nā papa inoa mea palena palena ().

Inā ʻoe e nānā nei i kou kaupaona, e nānā i ka ʻike kalori a paʻa i nā kī me ka liʻiliʻi ma mua o 250 calories i kēlā me kēia lawelawe.

ʻOkoʻa, hiki iā ʻoe ke koho e hana i kāu mau kī granola ponoʻī e hoʻohana ana i kekahi mau mea maʻalahi.

E hoʻomaka, e hoʻohui i kēia ma loko o kahi pola nui:

• 2 mau kīʻaha (312 gram) o nā ʻoka
• 1 kīʻaha (200 gram) o nā nati (almonds, walnuts, pecans, pistachios, a pēlā aku)
• 1 kīʻaha (220 gram) o nā lā piha
• 1 / 4-1 / 2 kīʻaha (65-130 gram) o ka waiū bata
• 1/4 cup (60 ml) o ka maple syrup a i ʻole ka meli (pono ʻole)
• hoʻohuihui, e like me nā hua maloʻo, nā palaoa niu, a i ʻole nā ​​ʻoka kokoleka

E mālama pono i nā lā i ka mea hana meaʻai ma kahi o hoʻokahi minuke a hoʻomehana i ka waiūpaka nut a me ka syrup maple a i ʻole ka meli i loko o kahi kōpena ma mua o ka hoʻohui ʻana iā lākou i ka hui.

E hoʻopili pū i nā mea hoʻohui, e hoʻohui i ka hui i kahi pā i hoʻomoʻa ʻia a i ʻole ka pā palaoa, a ʻae e hoʻonohonoho i loko o ka pahu hau no 20-25 mau minuke. A laila ʻoki, lawelawe, a leʻaleʻa.

Pono nā kī kī granola olakino i kahi nui o nā protein a me nā fiber me ka liʻiliʻi o ke kō a me nā calori liʻiliʻi. Maʻalahi nō hoʻi lākou e hana ma ka home a koi wale i kekahi mau mea maʻalahi.

Ke laina lalo

ʻO nā kī kī Granola kahi meaʻai māmā, ʻono, a me ka hiki ke lawe ʻia.

Eia nō naʻe, he nui nā ʻano prepackaged i kiʻekiʻe i ke kō, nā calorie, a me nā mea hana e hōʻeha i kou olakino.

Ke aʻo pono ʻana i nā papa inoa mea hana a i ʻole ke koho ʻana e hana i kāu mau kī granola ponoʻī hiki ke hōʻoia i ka momona a me ka ʻono o kāu meaʻai māmā.