Puas yog Granola Tuav Qab Zib Noj Qab Haus Huv?

Zoo Siab

• Khoom noj khoom haus Granola bar
• Cov txiaj ntsig muaj txiaj ntsig
• Muaj nqis downsides
• Yuav xaiv cov khaub thuas noj qab nyob zoo granola
• Hauv qab kab

Ntau tus neeg xav txog granola cov khoom noj khoom noj txom ncauj yooj yim thiab noj qab haus huv thiab txaus siab rau lawv cov qab thiab versatility.

Qee qhov xwm txheej, cov kab granola tuaj yeem yog qhov zoo ntawm cov khoom siv fiber ntau thiab protein los pab ua kom lub plab nqaj ntawm kev noj mov.

Txawm li cas los xij, qee qhov muaj cov piam thaj ntau, carbs, thiab calories ntau li cov qhaub noom qhaub noom.

Tsab ntawv xov xwm no saib xyuas cov txiaj ntsig thiab kev poob qis ntawm granola kab, piav qhia tias lawv puas muaj kev noj qab haus huv.

Khoom noj khoom haus Granola bar

Granola cov kab yog tsim los ntawm cov khoom xyaw zoo li oats, txiv hmab txiv ntoo qhuav, txiv ntoo, noob, zib ntab, txiv maj phaub, thiab cov qhob noom chocolate.

Tus nqi noj haus ntawm cov pob zeb granola tuaj yeem sib txawv heev nyob ntawm seb lub hom thiab cov khoom siv siv li cas.

Txawm hais tias ntau ntau yam muaj thauj nrog qab zib ntxiv rau thiab cov calories, ntau txoj hauv kev noj qab haus huv muaj nyob nrog.

Ntawm no yog qhov sib piv ntawm cov zaub mov zoo ntawm ob lub npe nrov granola ():

Thaum lub sijhawm thib ob granola bar qis dua hauv cov calories, nws tseem muaj cov tshuaj fiber ntau thiab cov protein ntau, nrog rau ob npaug ntxiv cov piam thaj ua thawj cov kab.

Feem ntau cov kab granola muaj ib puag ncig 100-300 calories, 1-10 grams ntawm cov protein, thiab 1-7 grams fiber ntau hauv ib qho kev pabcuam.

Ntau tus kuj muaj cov tshuaj micronutrients, suav nrog cov vitamins B, calcium, magnesium, thiab hlau, uas yog pom hauv cov khoom xyaw lossis ntxiv los ntawm kev ntxiv zog hauv kev tsim khoom thaum lub sijhawm tsim khoom.

Cov zaub mov muaj txiaj ntsig ntawm cov pob zeb granola sib txawv, thiab qee lub khw yuav muaj calories ntau, protein, fiber, thiab qab zib dua lwm qhov.

Cov txiaj ntsig muaj txiaj ntsig

Granola cov khoom siv tsis yog yooj yim xwb, kev siv nyiaj-siv, thiab portable tab sis kuj tseem muaj preportioned, uas ua rau nws yooj yim kom zam kev zam dhau.

Qhov tseeb, qee qhov kev tshawb fawb qhia tau tias cov khoom noj tau npaj ua ntej tuaj yeem muaj txiaj ntsig thaum nws los txog rau kev tswj xyuas qhov hnyav.

Piv txwv li, ib qho kev tshawb fawb 12-lub lim tiam hauv 183 tus neeg pom tias ua raws cov phiaj xwm pluas noj uas koom nrog kev noj cov khoom noj uas tau npaj tseg ua rau lub cev hnyav dua thiab cov rog dua li cov qauv kev xaiv tus kheej ().

Tsis txhob hais txog, cov pob zeb granola uas muaj cov khoom xyaw zoo xws li oats, txiv ntoo, noob, thiab cov txiv ntoo tuaj yeem ua rau muaj txiaj ntsig ntxiv rau kev noj zaub mov zoo.

Hauv particular, oats yog qhov txiaj ntsig zoo ntawm beta-glucan, yog ib hom fiber ntau uas tuaj yeem pab txo qis tag nrho cov roj (cholesterol) thiab LDL (tsis zoo), ob qho kev pheej hmoo ua rau mob plawv ().

Lub caij no, txiv ntoo, noob, thiab txiv hmab txiv ntoo qhuav tau pom tias muaj txiaj ntsig ntshav qab zib thiab kho lub plawv (,,).

Granola cov kab thaiv tau yooj yim thiab npaj ua ntej, uas tuaj yeem muaj txiaj ntsig tswj kev hnyav. Lawv kuj tseem tau siv oats, txiv ntoo, noob, thiab txiv hmab txiv ntoo qhuav, uas tuaj yeem txhim kho kev noj qab haus huv lub plawv thiab tswj ntshav qab zib.

Muaj nqis downsides

Granola cov kab noj khoom yog feem ntau suav hais tias yog khoom noj txom ncauj zoo, tab sis txawm hais tias cov kev tshaj tawm txog kev lag luam no, ntau yam tau ntxiv los ntawm kev ntxiv qab zib, calories, thiab cov khoom xyaw cuav.

Piv txwv li, Kellogg's Nutri-Grain Harvest granola kab muaj peev xwm muaj txog 15 gram suab thaj ib pluag noj - feem ntau yog los ntawm cov piam thaj ntxiv. Qhov no sib npaug rau ze li 4 teaspoons ().

Txog kev siv, kev qhia txog kev noj zaub mov tsis ntev los no rau cov neeg Asmeskas pom zoo kom txo cov calories txhua hnub los ntawm kev ntxiv qab zib rau 10% ntawm tag nrho cov calories, lossis 12 diav ib hnub twg rau ib tug neeg ua raws li 2,000-calories kom muaj ().

Kev tshawb fawb qhia pom tias kev noj qab zib ntau dhau yuav ua rau koj muaj kev pheej hmoo ntau yam mob, suav nrog mob ntshav qab zib, rog, thiab mob plawv ().

Qee lub sijhawm granola cov kab lis kev cai xaiv siv cov dej cawv suab thaj los yog cov khoom qab zib kom txiav cov qab zib cov ntsiab lus, cov no tau cuam tshuam rau kev noj qab haus huv zoo ib yam.

Piv txwv li, cov dej cawv qab zib ib yam li xylitol thiab sorbitol tsis tag nrho hauv koj lub cev thiab yuav ua rau cov teeb meem zom hauv cov neeg rhiab rau lawv cov teebmeem ().

Lwm cov khoom qab zib zoo li aspartame, sucralose, thiab saccharin tau txais kev pom zoo rau kev siv los ntawm Lub Chaw Tswj Xyuas Khoom Noj thiab Tshuaj (FDA).

Tseem, kev tshawb fawb qhia tias lawv yuav cuam tshuam nrog tswj ntshav qab zib thiab tuaj yeem cuam tshuam koj cov kab mob plab (,).

Dab tsi ntxiv, ntau ntau cov kab granola tau ua tiav thiab suav nrog cov khoom xyaw xws li ntxiv cov piam thaj, roj zaub, tshuaj ntsuab, thiab tshuaj tsw qab.

Cov kev tshawb fawb qhia tias kev noj zaub mov tiav ntau thiab kev noj zaub mov ntau ntau tuaj yeem ua rau koj muaj kev phom sij ntawm lub cev metabolic syndrome, uas yog pawg mob uas tuaj yeem ua rau ntshav qab zib, mob stroke, thiab mob plawv ().

Granola cov kab yog feem ntau ua tiav thiab muaj cov piam thaj ntxiv, cov khoom qab zib, thiab cov dej qab zib cawv, uas tuaj yeem cuam tshuam tsis zoo rau kev noj qab haus huv.

Yuav xaiv cov khaub thuas noj qab nyob zoo granola

Thaum xaiv cov pob zeb granola, nws yog qhov tseem ceeb yuav tsum kuaj xyuas cov ntawv qhia cov khoom noj kom zoo thiab xaiv cov khoom uas tau ua los ntawm cov zaub mov tiag tiag, xws li txiv hmab txiv ntoo, noob txiv, thiab nplej.

Tsis tas li ntawd, saib cov khoom uas muaj suab thaj tsawg dua 10 gram, yam tsawg kawg yog 5 gram ntawm cov protein, thiab tsawg kawg 3 gram ntawm cov tshuaj fiber kom pab koj ua kom koj lub siab nyob nruab nrab ntawm cov pluas noj ().

Raws li txoj cai ntawm tus ntiv tes xoo, txav kom deb ntawm cov kab granola uas teev cov piam thaj lossis lwm cov khoom qab zib hauv thawj peb cov khoom xyaw. Nco ntsoov tias cov khoom xyaw tau teev tseg hauv cov nqis los ntawm qhov hnyav.

Ntxiv rau, xaiv cov khoom lag luam nrog cov npe sib xyaw khoom ().

Yog tias koj tab tom saib koj qhov hnyav, ua tibzoo saib ntawm cov ntsiab lus ntawm cov calories thiab nyob rau ntawm cov kab noj tsawg dua 250 calories ntawm ib pluag noj.

Hloov lwm yam, koj tuaj yeem xaiv los ua koj tus kheej cov granola tuav siv tsuas yog siv ob peb cov khoom xyaw yooj yim.

Txhawm rau pib, muab cov hauv qab no tso rau hauv lub tais loj:

• 2 khob (312 grams) ntawm oats
• 1 khob (200 grams) ntawm cov noob txiv (almonds, walnuts, pecans, pistachios, thiab lwm yam)
• 1 khob (220 grams) ntawm cov hnub ntim
• 1 / 4–1 / 2 khob (65-130 grams) ntawm txiv ntoo butter
• 1/4 khob (60 ml) ntawm maple phoov los yog zib ntab (yeem)
• sib xyaw tso, xws li cov txiv ntoo qhuav, cov txiv maj phaub plaub, lossis cov khaub noom chocolate

Nco ntsoov ntsuas cov hnub nyob rau hauv kev ua zaub mov rau li ib feeb thiab sov lub txiv ntoo butter thiab kua txiv kab ntxwv los yog zib ntab rau hauv ib qho chaw ua ntej ntxiv rau lawv rau qhov sib xyaw.

Do cov khoom xyaw ua ke, ntxiv rau qhov sib xyaw rau ib lub tais ci lossis laf ci, thiab cia nws teeb rau hauv lub tub yees rau 20-25 feeb. Tom qab ntawd hlais, pab, thiab txaus siab.

Kev noj qab haus huv zoo hauv cov kab lis kev cai yuav tsum muaj cov protein thiab fiber ntau nrog cov piam thaj tsawg thiab cov calories tsawg. Lawv kuj yooj yim los ua hauv tsev thiab xav tau qee cov khoom xyaw yooj yim.

Hauv qab kab

Granola cov khoom noj yog ib qho yooj yim, muaj qab thiab noj khoom txom ncauj.

Tseem, ntau cov khoom siv npaj ua ntej yog cov piam thaj, calories ntau, thiab cov khoom xyaw uas yuav ua rau koj muaj kev noj qab haus huv.

Kawm cov ntawv teev cov khoom xyaw ua tib zoo los yog xaiv los ua koj tus kheej cov granola kab yuav paub meej tias koj cov khoom noj txom ncauj yog khoom noj thiab qab.