Granola inonaka inonaka, asi dzimwe nguva inonyengedza zvakare. Mhando dzakasiyana-siyana dzinouya nehuti-rich rich oats nemafuta akazara , makungu ane mwoyo-ane utano uye mbeu, uye michero yakaoma yakazara. Zvose A + zvinoshandiswa. Asi mapeji akawanda uye mabhizimisi anotengesa anotakurawo tani ye shuga yakawedzerwa mumusanganiswa.
Kutora Granola
Kana uchida granola, usanetseka.
Heino nzira yekutsvaga kukunda marashi mumusika uchishandisa matanho matatu akareruka.
- Chengeta shuga iri pasi . Kushamisika, kushamiswa-granola inonyanya kuzivikanwa neine shuga yakawanda (kana isingawedzere) sembiya yemukomana anotapira. Paunoverenga mavara, zvakakosha kutarisa chiyero chega shuga nekushanda uye uko shuga iri kuuya kubva. Chinangwa chemasviki 10 ega shuga pamusana pekushanda, uye iyo combo inobva kune shuga chaiyo (funga michero yakaomeswa) uye shuga yakawedzerwa (funga uchi, mushuga webruu, shave, fructose, molasses, uye jisi yemichero).
- Tsvaga zvinhu zvinozivikanwa uye zvakanaka. Nyora chirairo kuti uzive zvigadzirwa zvepanyama nemashoko aunoziva, semafuta ose, michero, marimu, mbeu, uye kokonati. Uye usapinda mabhandi ane zvigadzirwa zvemavara uye mavara, zvinyorwa zvehydrogened mafuta, BHT, uye yakakura fructose mahira yegorosi .
- Tarisa zvikamu nezvikori . Zviri nyore kuenda nepamusoro pebhagi rezvinhu zvakanaka-nokuti chikamu chemazana mashoma (kazhinji chikamu chetatu kusvika kune chetatu chemukombe). Shandisa mukombe wokuenzanisa mazana mashoma okutanga kuitira kuti uzive nekushandira kwakakodzera.
Nzira Yokuita Noutano Hwakagadzirwa Sei Granola
Kunyanya kukwidza gorola yekufanirwa nekugadzirira ganola inoitwa cinch-kunyange kana iwe wakaneta kwenguva. Kunyanya, inogona kuva mukana wakakwana wekugadzira mutsara une zvigadzirwa zvaunoda. Ndiko nokuti kana zvasvika kune granola, chero chinhu chinopinda.
Unoda chete matehews, pistachios, uye mazambiringa mumusanganisi wako?
Hapana dambudziko. Unoda hutano hwakanaka asi hwakanaka? Yakaitwa. Hapasisinazve tsvaga yekutsvaga-kutengwa mapaji emunchies akakwana! Heino nzira yekuita yako granola yemwoyo pamba:
- Tevera uwandu uhwu: 6 zvikamu zvakaoma kune 1 chikamu mvura.
- Sarudza midzi yako yakaoma . Iyo yakakura yeganola yakawanda i ... iwe wakazvifungidzira ... yakazora oats. Mushure meizvozvo, zororo rose rinosarudzwa nesarudzo. Funga nutswe nembeu, kana zvimwe zviyo zvose. Edzai oats yakavhenganiswa nemapistachios, mbeu dzepukisi, firseseeds, chia, mhezi yakasvibirira mupunga, mhete yakagadzirwa, uye mbeu yezuva.
- Sarudza midziyo yako yakare . Izvozvo zvinoshandiswa mvura zvakakosha kubatsira kubatsira se "glue" uyewo kusvibisa yako huru huru yezvakanaka. Kuti granola inotapira, shandisa uchi kana musviki wejisi tsvuku. Uye nokuda kwe-unsweetened, unogona kubvisa nevana vatatu vemazai, iyo inobatsira kugovera crispy, kubatana kwemavara kune granola. Kuwedzerwa kwemafuta, kufanana nemuorivhi, kubatanidzwa, canola, kana mafuta ehutafura inopa hutano hwakanaka paunowedzera mapurogiramu anonatsa, asi haafaniri. Nenzira, nut butters zvinowedzera, zvakare.
- Nguva yekuvira . Shandisa chero chakanaka chaunoshuva. Chinhu chipi zvacho chinoenda pano ... fungidzira sinamoni, vanilla, nutmeg, spicy curry, kana kunyange bhengi.
- Bika kusvikira ndarama yakaonda. Ita izvi pamakiromita 300 kusvika kumaminitsi 45. Kana ukasarudza chewy granola, gadzira kwenguva shoma.
- Gadzira iyo nemichero . Bvumira musanganiswa wako kuti utonhore zvakakwana, tumira kune ndiro huru ugovhenganisa mumichero yakaomeswa yezvisarudzo zvako, zvakadai semakranberries, cherries, shredded kokonati, mazambiringa akaomeswa, uye blueberries. Zvadaro, shandisa granola yako yakagadzirirwa semucheka wega yogurt (tinoda kuishandisa mune iyi recipe yeBerry-Granola Power Parfait), iidye mumucheka wechando-ugoidya nekapu, kana kungoifarira nayo pachako. Iwe unogona kuchengeta granola yako muvhara isina kudzivirira kusvika kwevhiki mbiri.
Ne Joy Bauer, MS, RDN, CDN, Utano uye Nyanzvi Ongororo yeNBC's Today Ratidza uye nheyo yeNourish Snacks.