Monday, August 20, 2018

About Granola and 5 Tips Diet with Granola


Benefits Granola and 5 Tips Diet with Granola- Hello everybody, welcome back with ZetiraKitchen! Today I will share about Granola. Everyone must know what is Granola. Granola is one menu for breakfast consisting of grains, oats, dried fruits, and honey. The taste of caramel feels light with a savory sweet touch that becomes one. Cause this flavored granola, Most people mix it with fresh milk or yogurt as cereal. These foods are often categorized as healthy foods that are good for digestion.

According to the United States Department of Agriculture (USDA), one bowl of granola contains 600 calories, 28 grams of fat, 18 grams of protein, 65 grams of carbohydrates, 24.5 grams of sugar, and 11 grams of fiber. But this nutrient content can vary depending on the product or presentation of granola itself. Although nuts contain protein and fiber which is very good, not everyone can eat it. Because for people with gout it isn't recommended to consume too many nuts.

Benefits of Granola



Many studies say that granola can help you lose weight, reduce cholesterol, and prevent chronic diseases such as heart disease and cancer. Foods that contain whole grains such as granola contain more minerals and vitamins in each dish when compared to cereals. So there's nothing wrong if you try to eat granola as your breakfast. Here are the various benefits of granola for your health:

1. Improve Digestive Health

Because of its high fiber content, granola can be a very good food to help reduce bad cholesterol, help improve the digestive system because of its high fiber content and prevent constipation.

2. Can Reduce Cholesterol

Soluble fiber in granola is known to reduce harmful LDL cholesterol and increase the spread of healthy cholesterol throughout the body. By reducing bad cholesterol in the bloodstream, it can prevent the development of plaque in the arteries and veins in your body, which can cause an increase in blood pressure and tension in the cardiovascular system.

3. To Prevent Cancer

Granola contains low levels of vitamin C but contains high manganese, which has antioxidant properties that can increase the immune system in general, stimulate white blood cells, and can help prevent the formation of cancer or metastasize.

4. Helps Prevent Anemia

Basically, anemia is caused by iron deficiency in the blood, which is an important part in building red blood cells. So it is usually said that we lack red blood cells. Anemia can cause excessive fatigue, headaches, depression, to fainting. In this case, granola has a significant amount of iron, which can counteract various symptoms of anemia.

5. Good source of Vitamin E

Granola is also a good source of vitamin E. Vitamin E can affect a number of processes in the body, including protecting the skin from premature aging, strengthening capillary walls, improving heart health, and protecting your skin from sun exposure.

6. Control blood sugar levels

Manganese content in granola can help control blood sugar in the body and can stimulate or inhibit insulin release. By controlling the sugar levels, granola can help reduce the likelihood of a blood sugar spike which is very unfavorable for diabetics.

7. Protect the nervous system

Folate and vitamin B1 has a function to protect nerve function. These nutrients are also good for metabolism and cell growth and prevent neural tube defects in newborns.

8. Maintaining Bone Strength

While minerals are also found in granola such as phosphorus, magnesium, selenium, iron, and copper. Magnesium has many functions that are good for your body. Phosphorus helps maintain body balance. Selenium, copper, and iron are important for maintaining bone strength and development.

9. Helps Lose Weight

Benefits of granola for diet. The fiber contained in granola can make the body feel full longer. Because of this, granola can help suppress appetite and inhibit the release of ghrelin, a hormone that makes the body feel hungry. That way, granola can be a cereal for diet and snacks for an ideal diet. And I have some tips for your diet with granola:
  1. When buying granola products, you should see the nutritional content contained in the packaging. Choose granola products that contain fewer calories, fat, and sugar.
  2. You can make your own granola at home.
  3. Avoid taking granola as a snack. Because this only adds calories to your body.
  4. Make granola as breakfast, by adding a little granola to yogurt as breakfast. Because breakfast is also one of the tips for losing weight.
  5. Balance with consumption of other healthy foods, such as vegetables and fruits, at lunch and dinner. As well as, regular exercise.

To be used for breakfast, you can create granola on your food menu. I will give you several menu choices for your granola so you can create it for each of your breakfast.

1. Smoothie Bowl


A smoothie bowl is a bowl containing fruit juice added pieces of fresh fruit, granola and chia seeds. Plus its attractive appearance makes this menu popular among teenagers.

2. Granola with Yogurt



Prepare yogurt from your refrigerator, then give your granola. You can also add fruit to add flavor to granola. Breakfast with this one menu is enough to start your activities.

3. Jam Bread with Granola


Granola can be used for sprinkling on bread that has been given jam. Add bananas and other fruit on your bread.

4. Sweet Potatoes with Granola



You can make granola by adding it on top of boiled sweet potatoes or your roasted sweet potatoes.