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Muesli Kapa Oats: Ke Eng e Molemo Bakeng sa Ho Theola Boima ba 'mele? | BoldskyO na le eng bakeng sa lijo tsa hoseng? Ke oats kapa muesli? Muesli le oats ka bobeli li nkuoa e le lintho tsa hoseng tsa bophelo bo botle, empa na u tseba melemo ea tsona ea phepo e nepahetseng le hore na ke efe e u loketseng? Sehloohong sena, re tla senola hore na ke eng e ntle, oats kapa muesli?
Ha muesli e ne e tsebisoa lefats'e la pele, hangata e ne e le lijo-thollo tse ommeng tse entsoeng ka oats e felletseng, litholoana, linate le li-flakes tsa koro.
Empa hona joale, u tla fumana mefuta e mengata ea muesli ena e kenyelletsang muesli e sa tsoa khuoa, muesli e senang gluten, muesli e halikiloeng kapa e halikiloeng. Ka lehlakoreng le leng, habore e entsoe ka mobu kapa peo ea oats.
Melemo ea phepo e nepahetseng ea Muesli ke efe?
1. Muesli o na le tsoekere le likhalori tse fokolang.
2. Muesli e na le litlheferetsi le lithollo tse ngata tse thusang ho laola tsamaiso ea tšilo ea lijo hape e thusa ho laola boima ba 'mele.
3. Ho eketsoa ha linate ho eona ho fana ka mohloli o motle oa li-antioxidants, protheine le omega 3 fatty acids.
4. Lebese le tsamaeang le muesli le eketsa mohloli oa protheine.
Ke eng e etsang hore Muesli a se ke a phela hantle 'meleng?
E, ho na le muesli e fumanehang e arotsoeng e le e sa pheleng hantle haholoholo e nang le tsoekere e eketsehileng, lik'habohaedreite le mafura, le likhalori tse sa hlokahaleng. Mme ha liphutheloana le mapetjo li hooa ka bophelo bo botle bo fetang boo muesli a fanang ka bona, o lumela hore bo phetse hantle.
Le ha muesli e na le habore, linate le litholoana tse omisitsoeng tse eketsang liprotheine le li-antioxidants, metsoako ena e toasted ka oli ho e etsa hore e be le phetoho e phahameng mme e na le tsoekere e ngata.
Ka tlase ke lintlha tse ka etsang hore muesli e phele hantle:
- Lisebelisoa li lokela ho hlatsoa.
- E lokela ho ba motsoako oa mafura a phetseng hantle.
- E tlase ka index ea glycemic.
- E na le mafura a mangata.
- Litholoana tse ommeng tse fokolang (tse nang le tsoekere e ngata haholo).
Phapang ke efe lipakeng tsa Muesli le Granola?
Muesli le granola ke lijo-thollo tse entsoeng ka oat tse fapaneng hantle. Ka bobeli li tletse liprotheine, lik'habohaedreite le mafura. Phapang e kholo lipakeng tsa tsena tse peli ke hore muesli ha e besoe ebile granola e besitsoe.
Sena se bolela hore granola e na le lintho tse tsoekere tsa tlhaho joalo ka mahe a linotši le lioli tse thusang li-oats hore li khomarele lihlopha. Mme muesli ke motsoako o hlephileng o nang le lebese kapa mofuta o mong oa lebese.
Muesli e qapiloe ka lekhetlo la pele ke ngaka ea Switzerland eo qalong e neng e entsoe ka ho kopanya habore e tala, e phuthetsoe ka litekanyo tse lekanang tsa lialmonde, lero la lemone, lebese le khutsitsoeng le apole e sa tsoa khuoa.
Mme muesli ea hajoale eo re e sebelisang kajeno e entsoe ka habore e tala, litholoana tse omisitsoeng, linate le lipeo ebile e na le lebese.
Granola e na le linate, lipeo, habore le litholoana tse omisitsoeng. E ka boela ea etsoa ka harese, rye kapa lijo-thollo tse ling tse loketseng. Granola e akhotsoa ka oli ea canola, botoro kapa mafura a mang, e natefisitsoe ka mahe a linotši ebe e besoa ho etsa lihlopha. E sebelisoa hangata ka yogurt kapa lebese.
Muesli Kapa Granola Kapa Oats Bakeng sa Ho Theola Boima ba 'mele?
Taba ea bohlokoa bakeng sa tahlehelo ea boima ke ho bala likhalori le ho shebella likarolo tsa hau. Feela & frac12 sekotlolo sa muesli se na le lik'halori tse 144 ho isa ho 250, ho latela mofuta le motsoako oa metsoako. Haeba lebese kapa lero la lamunu le eketsoa ho lona, o tla eketsa likhalori tse ling tse 100 kapa tse 112 ka ho latellana.
Sekotlolo se le seng sa muesli se na le likhalori tse 289, ligrama tse 8 tsa protheine, ligrama tse 4 tsa mafura, grama e le 1 ea mafura a mangata, ligrama tse 2 tsa mafura a monounsaturated, 1 gram ea mafura a polyunsaturated, ligrama tse 66 tsa lik'habohaedreite, ligrama tse 26 tsa tsoekere le ligrama tse 6 tsa fiber .
Muesli o na le livithamini le liminerale tsa bohlokoa tse kang vithamine B6, niacin, vithamine E, riboflavin, thiamine, folate, vithamine B12, tšepe, magnesium, pantothenic acid, potasiamo, phosphorus, koporo, selenium, manganese le zinc.
Li-oats li na le phepo e leka-lekaneng ea phepo e nepahetseng . Ligrama tsa 30 tsa habore li na le likhalori tse 117, liperesente tsa lik'habohaedreite tsa liperesente, liperesente tsa 17 liprotheine, fiber ea liperesente tsa 11 le mafura a 7 lekholong. Li na le lik'hilojule tse tlase le mafura, e leng se etsang hore e be lijo tse theolelang boima ba 'mele tse phethahetseng.
Muesli Recipe Bakeng sa Tahlehelo ea Boima ba 'mele
- Ka sekotlolo, kopanya li-oats, matlapi a koro, li-cranberries, liapolekose le lialmonde.
- Kenya mahe a linotši, yogurt le lebese. E kopanya hantle.
- Koahela sekotlolo ka sekoaelo sa polasetiki le refrigerate lihora tse 1-2 ho fihlela se hatsetsoe.
Arolelana sengoloa sena!
Haeba u ratile ho bala sengoloa sena, se arolelane le baratuoa ba hau.
LIHLOOHO BALA: Bothata ba ho arolelana kelello ke eng? Na lena ke lebaka la lefu la Burari?
