Muesli Kapena Oats: Ndi Chiyani Chili Bwino Kuchepetsa Thupi?

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Muli ndi chiyani cham'mawa? Ndi oats kapena muesli? Muesli ndi oats onse amawerengedwa kuti ndi zakudya zabwino pachakudya cham'mawa, koma kodi mukudziwa phindu lawo ndipo ndi iti yabwino kwa inu? Munkhaniyi, tiziulula zomwe zili bwino, oats kapena muesli?

Pamene muesli idayambitsidwa padziko lapansi, inali chimanga chouma chopangidwa kuchokera ku oats, zipatso, mtedza ndi matumba a tirigu.

Koma tsopano, mupeza mitundu ingapo ya muesli iyi yomwe imaphatikizapo muesli watsopano, muesli wopanda gilateni, muesli wofufumitsa kapena wofufumitsa. Kumbali inayi, ma oats amapangidwa kuchokera pansi kapena mbewu zokulirapo za oats udzu.

Kodi Ubwino Wa Zakudya Za Muesli Ndi Chiyani?

1. Muesli ali ndi shuga wochepa komanso zopatsa mphamvu.

2. Muesli ali ndi michere yambiri komanso njere zomwe zimathandiza pakuwongolera dongosolo lakugaya chakudya komanso zothandiza kuchepetsa kulemera.

3. Kuwonjezera kwa mtedza mmenemo kumapereka gwero labwino kwambiri la antioxidants, protein ndi omega 3 fatty acids.

4. Mkaka womwe umatsagana ndi muesli umapanganso gwero la mapuloteni.

Nchiyani Chimapangitsa Muesli Kukhala Wosadalirika?

Inde, pali muesli yomwe imagawidwa ngati yopanda thanzi makamaka yomwe ili ndi shuga wowonjezera, chakudya ndi mafuta, ndi zopatsa mphamvu zosafunikira. Ndipo zolembedwazo ndi zilembo zikufuula zaumoyo wokulira zomwe muesli amapereka, mumakhulupirira kuti ndizabwino.

Ngakhale muesli imakhala ndi oats, mtedza ndi zipatso zouma zomwe zimapangitsa kuti mapuloteni azikhala ndi ma antioxidants, izi zimapangidwanso m'mafuta ndikupangitsa kuti azitha kusamutsidwa komanso azikhala ndi shuga wambiri.

Pansipa pali zinthu zomwe zingapangitse muesli kukhala wathanzi:

• Zosakaniza ziyenera kutsukidwa.
• Iyenera kukhala chisakanizo cha mafuta athanzi.
• Kutsika kwa glycemic index.
• Mafuta ochepa.
• Zipatso zowuma zochepa (zomwe zili ndi shuga wambiri).

Kodi Pali Kusiyana Pati Pakati pa Muesli Ndi Granola?

Muesli ndi granola ndimaphala awiri opangidwa ndi oat omwe ali osiyana kwenikweni. Zonsezi ndizodzaza ndi zomanga thupi, zopatsa mphamvu komanso mafuta. Kusiyanitsa kwakukulu pakati pa ziwirizi ndikuti muesli siyophikidwa ndipo granola amaphika.

Izi zikutanthauza kuti granola ali ndi zotsekemera zachilengedwe monga uchi ndi mafuta omwe amathandiza oats kuti aziphatikirana pamagulu. Ndipo muesli ndi chisakanizo chosakanikirana chomwe chimakhalapo ndi mkaka kapena njira ina iliyonse yamkaka.

Muesli adayambitsidwa koyamba ndi sing'anga waku Switzerland yemwe amapangidwa koyamba pophatikiza ma oats osaphika, okutidwa ndi maamondi ofanana, mandimu pang'ono, mkaka wokhazikika ndi apulo watsopano.

Ndipo muesli wapano womwe timadya lero wapangidwa ndi oats yaiwisi, zipatso zouma, mtedza ndi mbewu ndipo amakhala ndi mkaka.

Granola imakhala ndi mtedza, mbewu, oat ndi zipatso zouma. Zitha kupangidwanso kuchokera ku barele, rye kapena njere zina zilizonse zoyenera. Granola amaponyedwa ndi mafuta a canola, batala kapena mafuta ena, otsekemera ndi uchi ndipo amawotcha kuti apange masango. Nthawi zambiri amatumizidwa ndi yogurt kapena mkaka.

Muesli Kapena Granola Kapena Oats Ochepetsa Thupi?

Mfundo yofunika kwambiri yochepetsera thupi ndi kuwerengera zopatsa mphamvu ndikuwonetsetsa magawo anu. Just & frac12 mbale ya muesli imachokera ku ma calorie 144 mpaka 250, kutengera mtundu ndi zosakaniza zake. Ngati mkaka kapena madzi a lalanje awonjezeredwa, muwonjezeranso ma calories 100 kapena 112, motsatana.

1 mbale ya muesli ili ndi ma calories 289, magalamu 8 a mapuloteni, 4 magalamu a mafuta, 1 gm ya mafuta okhathamira, magalamu awiri a mafuta a monounsaturated, 1 gm ya mafuta a polyunsaturated, magalamu 66 a chakudya, magalamu 26 a shuga ndi magalamu 6 a fiber .

Muesli ali ndi mavitamini ndi michere monga vitamini B6, niacin, vitamini E, riboflavin, thiamine, folate, vitamini B12, iron, magnesium, pantothenic acid, potaziyamu, phosphorous, mkuwa, selenium, manganese ndi zinc.

Oats ali ndi zakudya zopatsa thanzi . 30 magalamu a oats ali ndi ma calories 117, maperesenti 66 peresenti, 17% mapuloteni, 11% ya fiber ndi 7% mafuta. Amakhala ndi mafuta ochepa komanso mafuta, zomwe zimapangitsa kuti chakudya chikhale cholemera kwambiri.

Chinsinsi cha Muesli Chochepetsa Kunenepa

• Mu mbale, phatikizani oats, tirigu chinangwa, cranberries, apricots, ndi amondi.
• Onjezani uchi, yogurt ndi mkaka. Sakanizani bwino.
• Phimbani mbaleyo ndi kukulunga pulasitiki ndi refrigerate kwa maola 1-2 mpaka itazizira.

Gawani nkhaniyi!

Ngati mumakonda kuwerenga nkhaniyi, mugawane ndi okondedwa anu.

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