8 mau pono olakino nui o granola a pehea e hoʻomākaukau ai

Anter

• Nā kōkua o ka granola
• Ke momona nei ʻo Granola?
• Pehea e hoʻomākaukau ai i ka granola?

ʻO ka ʻai ʻana o ka granola e hōʻoiaʻiʻo i nā pono olakino, ka mea nui e pili ana i ka hana o ka lawe ʻōpū, ka hakakā ʻana i ka paʻa paʻa, ʻoiai he meaʻai momona ka momona. Hoʻohui ʻia, kaukaʻi ʻia i ka mea e hoʻopau ʻia ai, hiki iā ia ke kōkua i ke kaʻina o ka loaʻa ʻana o ka nui o nā mākala, hoʻomaikaʻi i ka helehelena o ka ʻili a hoʻonui i ka ikehu a me ke ʻano no nā hana o kēlā me kēia lā.

ʻO Granola kahi meaʻai i hana ʻia me ka hui ʻana o nā ʻoka crispy i hoʻomoʻa ʻia i ka umu, nā hua maloʻo, nā hua maloʻo, nā hua a me ka meli. Hoʻohui pū ʻia kekahi mau mea ʻē aʻe, e like me ka niu maloʻo a i ʻole grated, kokoleka ʻeleʻele, ka pīni pīni a me nā mea ʻala. Maʻalahi ʻo Granola e hoʻomākaukau ma ka home a ʻai mau ʻia no ka ʻaina kakahiaka a me nā meaʻai māmā.

ʻOi aku ka olakino o ka granola i hana ʻia ma ka home ma mua o ka granola ʻoihana, ʻoiai he kō, nā paʻakai, nā momona a me nā mea ʻē aʻe i maikaʻi ʻole no kou olakino.

Nā kōkua o ka granola

ʻO Granola, me ka hāʻawi ʻana i ka calorie, waiwai i nā protein, nā olonā, nā wikamina a me nā minelala e like me ka hao, calcium, potassium, zinc a me ka magnesium. ʻO ka waiwai kūpono o ka granola e pili ana i nā mea i hoʻohana ʻia i kāna hoʻomākaukau.

ʻO nā pono olakino nui o ka ʻai ʻana i ka granola:

1. ʻO ka hakakā ʻana a me ka hōʻoluʻolu ʻana i nā ʻōuli paʻa, ʻoiai waiwai ia i nā olonā e makemake i ka hoʻonui ʻana o ka nui o nā feces a me nā lawe ʻōpū, e maʻalahi ka maʻalahi ʻana o ka pahu.
2. Paipai i ka pohō kaumaha, no ka mea, hoʻonui ka fibers i ka manaʻo o ka māʻona;
3. Kōkua i ka pale ʻana i ka maʻi maʻi ʻōpū, ʻoiai lākou e hoʻoliʻiliʻi i ka cholesterol ma muli o ka waiwai o ka oats i ka beta-glucans, kahi ʻano o ke fiber e kōkua ai e hoʻohaʻahaʻa i ka LDL kolamu, i kapa ʻia hoʻi he kolesterol maikaʻi ʻole, e hoʻemi ana i ka makaʻi o ka maʻi puʻuwai;
4. Paipai i ka hoʻoliʻiliʻi o ka ʻili a hoʻemi i ka makaʻu o ka ulu ʻana i ka maʻi ʻaʻai, no ka mea, ʻo kekahi mau mea e like me ka niu, nā nati, nā hua chia a i ʻole ka flaxseed, no ka laʻana, waiwai i ka selenium, ka wikamina E a me ka omega-3, he mau antioxidant ia, e pale ana i ka hōʻino ʻana o ka cell i hana ʻia e nā radical free;
5. Hoʻonui i ka helehelena o ka lauoho, no ka mea waiwai ia i nā protein, zinc, selenium a me nā minelala ʻē aʻe e kōkua i ka ulu a me ke olakino o nā lau lauoho.
6. Kōkua e hoʻomaikaʻi i ke kahe o ke koko, ʻo kēia no ka mea e hōʻike ana kekahi mau noiʻi i nā olona, ​​a ʻo kekahi mau mea e like me nā hua chia a me nā ʻoka, kōkua i ka hoʻoponopono ʻana o ke kaomi koko;
7. Kōkua i ka hoʻoponopono ʻana i ke kō kō kaukaʻi ʻia i nā mea hana i hana i ka granola, akā, ua loaʻa nā ʻanoʻano, nā ʻoka a me nā hua maloʻo i loko o kekahi mau noiʻi i hiki ke ʻoluʻolu i ke kaohi kō kō, a hiki ke lilo i mea maikaʻi no nā poʻe kaupaona a me nā mea mua o ka diabetic;
8. Hāʻawi i ka ikehu a makemake i ka hoʻonui ʻana o ka nui o nā mākalano ka mea waiwai ia i nā ʻōpelu, nā protein a me nā momona maikaʻi e hāʻawi i ka ikehu a me ka hoʻoikaika pono ʻana, makemake i ka loaʻa o ka nui muscle.

He mea nui e hoʻomanaʻo inā inā pau ka granola ʻoihana, ʻaʻole like paha nā pōmaikaʻi, a ʻaʻohe paha nā pōmaikaʻi. No laila, he mea nui e heluhelu pono i ka lepili a me ka ʻike pono pilikino e koho pono i ke olakino, e hōʻalo nei i nā granola i loaʻa ke kō a mea ʻono paha. Eia pehea e heluhelu pono ai i ka lepili.

Ke momona nei ʻo Granola?

Hoʻomākaukau mau ʻia ʻo Granola me ke kō kō a i ʻole ka meli, me ka hoʻopili ʻana i nā mea hoʻohui, ʻoiai ke olakino, nui ka nui o nā calories, a, no laila, hiki i kā lākou ʻai ʻana i ka nui ke makemake i ka loaʻa waiwai.

Eia nō naʻe, hiki ke hoʻopau i ka granola me ka kau ʻole ʻana i ke kaupaona, e hāʻawi ana i ka makemake i ka granola i hoʻomākaukau ʻia ma ka home me nā mea kūlohelohe, a me ka hoʻoponopono ʻana i ka nui i pau ai ia, me ka hoʻohana ʻana i 2 puna a i ʻole 30 gram o granola e ʻai me ka waiū skimmed a i ʻole. yogurt, a i ʻole e hui pū me nā hua i ʻokiʻoki ʻia.

Pehea e hoʻomākaukau ai i ka granola?

Kekahi o nā mea hoʻohui i hiki ke hoʻohana ʻia i ka hoʻomākaukau ʻana o granola:

• Chia, flaxseed, sesame, sunflower a me nā ʻumeke;
• Nā hua maloʻo e like me ka niu, ʻōpala, cranberry, nā hua goji a me nā hua waina;
• Nā hua maloʻo e like me ka peanuts, walnuts, chestnuts, almonds a me hazelnuts;
• Nā mea ʻala e like me ke kinamona a me ka nutmeg;
• ʻO nā cereala e like me ka palaoa laiki, ʻoka, ʻoka palaoa a i ʻole flaxseed;
• ʻO kaʻaila niu;
• Mīkini pīnī.

He mea maʻalahi ka hoʻomākaukau o ka granola, pono wale nō e koho i nā mea hana a hoʻokomo iā lākou i loko o kahi pahu i hiki ai ke huikau. Hōʻike ʻia e haki ʻia nā hua maloʻo ma mua o ka hoʻopili ʻia ʻana me nā mea ʻē aʻe o ka granola. A laila, waiho i ka hui i loko o kahi pā me ka pepa a waiho ʻia i ka umu ma 150ºC ma kahi o 50 a 60 mau minuke. A laila, pono ʻoe e mālama i ka hui ʻana i loko o kahi pahu airtight.