Mbewu 30 Zathanzi Kwambiri Zomwe Mungagule Kugolosale

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Nditumizireni Imelo Onetsani Patsamba

Sitidzakula kuchokera ku ubwana wathu womwe timakonda dzinthu (ndikuyang'ana iwe, Reese's Puffs). Koma kuyamba tsiku ndi mbale yodzaza ndi shuga sikukhutiritsa monga kale. Kaya mukuyang'ana ntchito zambiri CHIKWANGWANI mu zakudya zanu, chepetsani shuga kapena pitani opanda zoundanitsa , pali matani a zakudya zomwe mungasankhe. Choncho, ndi thandizo la Dr. Felicia Stoler , DCN, katswiri wa zakudya, katswiri wa zakudya ndi masewera olimbitsa thupi, timayika mndandanda wa zakudya zabwino kwambiri zomwe mungagule. Pafupifupi chimanga chilichonse pamndandandawu chimakhala ndi tirigu wathunthu kapena chakudya chathunthu monga chopangira chake choyamba, 10 magalamu kapena ocheperapo a shuga wowonjezera pakutumikira. ndi osachepera 2 magalamu aliyense wa mapuloteni ndi CHIKWANGWANI pa kutumikira.

ZOKHUDZANA NDI: Kodi Mbewu Zolimba Zili ndi Thanzi? Tinapempha Nutritionist kuti apeze Scoop

Zipatso Zapamwamba-Zinthu

1. Tumizani Mtedza Wa Mphesa

Pa & frac12; -kapu kutumikira: 210 zopatsa mphamvu, 1g mafuta, 47g carbs, 6g mapuloteni, 7g CHIKWANGWANI, 5g shuga

Palibe kukaikira kuti mbale yokhutiritsa iyi idzakusungani inu odzaza mpaka nthawi ya nkhomaliro. Ndi chosankha chabwino pamtima, chifukwa chimakhala ndi mafuta ochepa komanso otsika komanso cholesterol. Zabwino kwambiri, ndizo zolimba ndi chitsulo, zinki, vitamini B6, kupatsidwa folic acid ndi zina.

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2. Fiber One Choyambirira Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chambiri

Pa 2/3-kapu kutumikira: 90 zopatsa mphamvu, 1g mafuta, 34g carbs, 3g mapuloteni, 18g fiber, 0g shuga

Sikuti chakudya chopatsa thanzichi chilibe shuga, chimatha kukhuta, chifukwa cha kuchuluka kwake kwa fiber (gawo limodzi lili ndi 65 peresenti ya kuchuluka kwazomwe mukulimbikitsidwa tsiku lililonse). Komanso ndi otsika kwambiri ma calories ndi mafuta.

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3. Kashi GOLEAN Choyambirira

Pa 1¼-kutumikira kwa chikho: 180 zopatsa mphamvu, 2g mafuta, 40g carbs, 12g mapuloteni, 13g fiber, 8g shuga

Maziko a chosankha chodzaza ichi ndi phala la uchi la Kashi lopangidwa kuchokera kumbewu zisanu ndi ziwiri, monga tirigu wofiira wolimba, mpunga wofiirira, balere ndi oats.

$ 17 / paketi iwiri ku Amazon

4. Kellogg's All-Bran Original

Pa 2/3-kapu kutumikira: 120 zopatsa mphamvu, 2g mafuta, 32g carbs, 5g mapuloteni, 12g fiber, 9g shuga

Zosakaniza ndizosavuta, kuphatikiza chimanga cha tirigu, shuga, kukoma kwachimera ndi mchere. Zili kale mu fiber ndipo zimakhala ndi mavitamini ndi mchere, choncho ziphatikizeni ndi zipatso zatsopano ndi yogurt yachi Greek kuti zikhale zodzaza kwambiri.

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5. Tumizani Tirigu Wophwanyika

Pakapu imodzi yotumikira: 200 calories, 1g mafuta, 44g carbs, 6g mapuloteni, 7g fiber, 0g shuga

Si GMO, mtima wathanzi, wopanda shuga ndipo uli ndi chinthu chimodzi chokha: tirigu wathunthu. Ngati mumakonda Frosted Mini-Wheats koma osati shuga wake, phatikizani mtundu wopanda shuga uwu ndi mkaka womwe mumakonda wosakhala wamkaka kuti mulipire.

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6. Amalume Sam Original Wheat Berry Flakes

Pa & frac34; -kapu kutumikira: 220 zopatsa mphamvu, 6g mafuta, 43g carbs, 8g mapuloteni, 10g fiber, 0g shuga

Ayi, ichi si mbewu yambewu-chimake cha tirigu ndi chimanga chonse cha tirigu. (Omasuka kuwasokoneza ndi zipatso zatsopano, ngakhale.) Chosankha chopatsa thanzi cha mtimachi si GMO, vegan ndipo chimanyamula 93 peresenti ya omega-3 yanu ya tsiku ndi tsiku mu utumiki uliwonse.

$ 34/12-paketi ku Amazon

7. Cascadian Farm Organic Hearty Morning Fiber

Pa 1-kapu kutumikira: 220 zopatsa mphamvu, 3 & frac12; mafuta, 51g carbs, 6g mapuloteni, 10g fiber, 10g shuga

Tirigu wathunthu + masango a granola + nthambi zambewu = chakudya cham’mawa chopatsa thanzi chomwe chingakuthandizeni kukhala wodzaza mpaka nthawi ya nkhomaliro.

ku Amazon

8. Njira ya Chilengedwe Smart Bran

Pa & frac34; -kapu kutumikira: 110 zopatsa mphamvu, 1g mafuta, 32g carbs, 4g mapuloteni, 17g fiber, 8g shuga

Ndi zinthu zochepa zomwe zili zofunika mu phala monga crunch. Mwamwayi, chimanga cha tirigu, chimanga cha oat ndi mankhusu ambewu ya psyllium amapanga chimanga chokoma kwambiri chomwe chimatha kupirira mkaka.

$ 31/paketi isanu ndi umodzi ku Amazon

9. Poop Ngati Champion High Fiber Cereal

Pa ½-kapu kutumikira: 160 zopatsa mphamvu, 1½mafuta g, 34g carbs, 2g mapuloteni, 22g fiber, 2g shuga

Dzinali likunena zonse. Ndi ulusi wonse wosungunuka komanso wosasungunuka, mbale imodzi imayeretsa m'matumbo anu ngati chithumwa. Ndipo izi zimakhala ndi zabwino: Ma colon oyera amamwa michere yambiri, amakupatsirani madzi bwino, amalimbikitsa kuyenda kwamatumbo nthawi zonse ndikusunga kugaya kwanu A1.

$ 12 ku Amazon

10. Julian Bakery Peanut Butter Cluster ProGranola

Pa & frac12; -kapu kutumikira: 110 zopatsa mphamvu, 6g mafuta, 16g carbs, 12g mapuloteni, 14g fiber, 1g shuga

Ngati kusangalatsa, kukoma kokoma ndi njira yokhayo yomwe mumadyera phala lathanzi, Julian Bakery wakuphimbani. Mitundu ina ndi chokoleti, sinamoni ya vanila ndi espresso.

$ 40 / atatu-paketi ku Amazon

Nkhumba Zopanda Shuga kapena Zochepa

11. Supuni yamatsenga

Pakapu imodzi yotumikira: 140-170 calories, 7-9g mafuta, 10-15g carbs, 13g mapuloteni, 1-2g fiber, 0g shuga

Kulakalaka zokonda zanu zaubwana? Osayang'ananso kwina kuposa mtundu wanostalgia-fueled uwu. Sikuti mbewu zonse za Magic Spoon zimakhala ndi 13 mpaka 14 magalamu a mapuloteni, 4 net carbs ndipo palibe gluten kapena mbewu pa kutumikira, komanso alibe shuga (ngakhale zipatso za fruity ndi koko).

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12. Zopanda malire

Pa 1 chikho chotumikira: 120-160 zopatsa mphamvu, 2 & frac12; -3g mafuta, 22-29g carbs, 2-3g mapuloteni, 3-5g CHIKWANGWANI, 2-4g shuga

Kodi vegan, gluten-free, organic ndi zokoma ponseponse ndi chiyani? Kumanani ndi mbewu zamtunduwu zomwe zimadzitamandira pakati pa 3 mpaka 5 magalamu a fiber, 2 mpaka 3 magalamu a mapuloteni ndi 2 mpaka 4 magalamu a shuga potumikira. Kupitilira apo, aliyense ali ndi zopangira zapadera zomwe zimapangidwira kuti zilimbikitse kapena kukhazika mtima pansi (monga khofi wa caffeine ndi wotonthoza. ashwagandha ).

Gulani ($ 24/mabokosi awiri)

13. Zofuna Zitatu Zambewu Zambewu Zopanda Kutsekemera

Pa & frac34; -kapu kutumikira: 110 zopatsa mphamvu, 2g mafuta, 15g carbs, 8g mapuloteni, 3g CHIKWANGWANI, 0g shuga

Chifukwa cha zosakaniza zake zabwino (chickpeas! pea protein! tapioca! salt!), Chosankha ichi ndi vegan, keto, Paleo, low-carb ndi gluten-free. Chipatso cha monk chimatsekemeranso popanda kuwonjezera shuga.

ku Amazon

14. Tirigu Wophwanyika wa Barbara Biscuit Cereal

Pa ma biscuit awiri kutumikira: 140 calories, 1g mafuta, 32g carbs, 4g protein, 5g fiber, 0g shuga

M'malo moyesa kapu imodzi ya phala m'mawa uliwonse, dzithandizeni kupeza mabisiketi atirigu ong'ambika kuti azikhala osalala pansi pa phala kapena yogati. Iwo ndi 100 peresenti ya tirigu, vegan ndi shuga.

/12-paketi ku Amazon

15. Catalina Crunch Cinnamon Toast Cereal

Pa & frac12;-kapu kutumikira: 110 zopatsa mphamvu, 5g mafuta, 14g carbs, 11g mapuloteni, 9g CHIKWANGWANI, 0g shuga

Aka chiphaso chokoma pakati pa chimanga chomwe mumakonda komanso zakudya zanu. Nambala yochezeka ndi keto iyi iyenera kukupangitsani kuti mukhale okhutira pakati pa zakudya pakati pa mapuloteni ake ndi fiber. Chipatso cha monk chimapangitsa kuti matsenga azichitika mwanzeru.

$ 11 ku Amazon

16. Alpen Palibe Shuga Wowonjezera Muesli

Pa 2/3-kapu kutumikira: 210 zopatsa mphamvu, 3 & frac12; mafuta, 43g carbs, 8g mapuloteni, 7g fiber, 6g shuga

Muesli wamtundu wa ku Switzerland ndi wosakanizidwa wakale wa mbewu, zipatso (zomwe zimapanga shuga wachilengedwe) ndi mtedza. Dulani ma oat flakes opangidwa ndi zoumba zoumba, hazelnuts wokazinga ndi ma amondi odulidwa.

$ 32/paketi isanu ndi umodzi ku Amazon

17. Eden Foods Organic Brown Rice Flakes

Pa ½-kapu kutumikira: 180 zopatsa mphamvu, 1½ mafuta, 40g carbs, 3g mapuloteni, 1g CHIKWANGWANI, 0g shuga

Zonse zimayamba ndi mpunga wa bulauni wa ku California, womwe umawotchedwa ndikukulungidwa mu flakes. Bonasi, mutha kuperekanso nambala iyi ya niacin- ndi manganese yotentha kapena yozizira.

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18. Mphero Zamutu Wamivi Amapaka Mapira

Pakapu imodzi yotumikira: 60 calories, & frac12; g mafuta, 11g carbs, 2g mapuloteni, 1g fiber, 0g shuga

Kudwala quinoa? Muyenera izi mbewu zakale m’moyo mwanu. Mtundu wodzitukumulawu umapereka mapuloteni athunthu pakudya kulikonse, ndipo pafupifupi aliyense atha kukumba chifukwa alibe sodium, cholesterol-, shuga komanso yopanda mchere.

$ 22 ku Amazon

19. HighKey Honey Nut Mapuloteni Cereal

Pa ½-kapu kutumikira: 80 zopatsa mphamvu, 4½mafuta, 12g carbs, 10g mapuloteni, 3g CHIKWANGWANI, 0g shuga

Ndi kadzutsa kameneka, mutha kukhala ndi Honey Nut Cheerios ndikudya nawonso, kupatula shuga. Chofunikira choyamba palembali ndi mapuloteni amkaka odzipatula, omwe (pamodzi ndi amondi) amathandizira kuti phalalo likhale lodzaza.

$ 12 ku Amazon

20. Chakudya Cha Moyo Wanu Ezekieli 4:9 Mbewu Zophuka

Pa & frac12; -kapu kutumikira: 190 zopatsa mphamvu, 1g mafuta, 40g carbs, 8g mapuloteni, 6g CHIKWANGWANI, 0g shuga

Palibe ufa pano, anthu. Ezekieli 4:9 mbewu zonse zimapangidwa kuchokera kumbewu zamoyo zomwe zidaphuka, nyemba ndi mbewu. Kumera kumatulutsa michere yonse ya michere, pomwe kuphika pang'onopang'ono kumathandizanso kuti phala likhalebe ndi ulusi komanso chinangwa.

$ 12 ku Amazon

Nkhumba Zopanda Gluten

21. g8no

Za ⅓ -Kutumikira kapu: 130 calories, 6g mafuta, 17g carbs, 3g mapuloteni, 2g fiber, 5g shuga

Hellooooo, superfoods. Ngakhale ma granola ambiri amakhala ndi shuga wambiri komanso mafuta ambiri, gr8nola ndi yosiyana kwambiri. Ndi magalamu 6 okha a mafuta ndi magalamu 5 a shuga pa kutumikira, mtundu uwu wa soya, mkaka ndi gluten udzakuthandizani kukhala wokhuta komanso wokhutitsidwa m'malo mokusiyani ndi njala ndikulakalaka zikondamoyo. (PS, zokometsera zambiri zimakhalanso zamasamba, kupatula chimodzi chomwe chimaphatikizapo uchi.)

/ten-pack-sampler ku Amazon

22. Elizabeth Coconut Cashew Free Granola

Za ⅓ -Kutumikira makapu: 170 calories, 13g mafuta, 10g carbs, 4g mapuloteni, 2g fiber, 5g shuga

Kulankhula za granola zopatsa thanzi zomwe sitingathe kuzipeza, kukumana Zikomo Elizabeth . Mtunduwu uli ndi matani a granolas oti mufufuze (kuchokera ku keto kupita ku Paleo kupita ku wopanda tirigu), koma onsewo ndi omwe si a GMO ndipo amapangidwa ndi zosakaniza zakuthupi.

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23. Zokolola Zakale za Quinoa Flakes

Za ⅓ -Kutumikira makapu: 150 calories, 2g mafuta, 26g carbs, 6g mapuloteni, 3g fiber, 5g shuga

Palibe chilichonse muno koma ma flakes oyera a quinoa. Zapangidwa kuti zikhale njira yowonjezera yowonjezera ya oatmeal. Zomwe zimafunika ndikuphika ma flakes kwa masekondi 90 mpaka phala litakhuthala.

$ 12 ku Amazon

24. Bob's Red Mill Gluten-Free Tropical Muesli

Pa ¼ -kutumikira kwa chikho: 120 zopatsa mphamvu, 4½mafuta, 18g carbs, 3g mapuloteni, 3g fiber, 4g shuga

Mumangoganiza kuti * tirigu wopanda gluteni ndi wotopetsa. Chosankha ichi, chodzaza ndi mango, coconut flakes ndi mtedza wa macadamia, ndi umboni woti zitha kukhala zosangalatsa kwambiri. Bob amapanganso muesli wopangidwa ndi tirigu, koma uyu amapangidwa kuchokera ku oats ndi manyuchi m'malo mwake.

$ 23 / paketi inayi ku Amazon

25. Nyamulani Naked Kakao ndi Cashew Butter Granola

Pa & frac14; -kapu yopereka zokhwasula-khwasula: 130 zopatsa mphamvu, 6g mafuta, 18g carbs, 3g mapuloteni, 2g fiber, 6g shuga

Oats ambewu yonse amakumana ndi chokoleti cha semisweet Fair Trade, crisps wa mpunga, pepitas ndi batala wa cashew. Sikuti amangomva kukoma kwambiri, gawo lililonse la magalamu 54 lili ndi magalamu 23 a mbewu zonse.

ku Amazon

26. Love Grown Power O's

Pa & frac14; -kapu kutumikira: 130 zopatsa mphamvu, 1g mafuta, 28g carbs, 6g mapuloteni, 5g CHIKWANGWANI, 1g shuga

Kodi chinsinsi cha ma cutlets okhala ndi mapuloteni awa ndi chiyani, mukufunsa? Msakanizo wa nyemba za navy, mphodza ndi garbanzo. Zabwinonso, si a GMO ndipo alibe shuga wowonjezera.

$ 30 / paketi isanu ndi umodzi ku Amazon

27. Annie's Organic Cocoa Bunnies

Pa ¾-kapu kutumikira: 110 zopatsa mphamvu, 1½ mafuta, 22g carbs, 2g mapuloteni, 2g fiber, 8g shuga

Zoona zake: Simukalamba kwambiri kuti musamadye chimanga chooneka ngati kalulu, makamaka ngati chimakoma ngati chokoleti. Gluten sidzakhalanso vuto, chifukwa amapangidwa ndi oats, chimanga cha chimanga ndi ufa wa mpunga m'malo mwa tirigu.

ku Amazon

28. Erin Baker's Homestyle Granola

Pa & frac12; -kapu kutumikira: 280 zopatsa mphamvu, 14g mafuta, 34g carbs, 7g mapuloteni, 5g CHIKWANGWANI, 9g shuga

Kusankha uku ndikokwera kwambiri pama calories, mafuta ndi shuga poyerekeza ndi ena omwe ali pamndandandawu. Koma kumbukirani kuti chakudya cham'mawa ndi chokha imodzi Chakudya - ndikwabwino kwambiri kuthira mafuta m'mawa ndikudya mokwanira tsiku lonse.

$ 28/paketi isanu ndi umodzi ku Amazon

29. Digiri imodzi Inaphuka Oat O's

Pa & frac34; -kapu kutumikira: 110 zopatsa mphamvu, 1½ mafuta g, 19g carbs, 4g mapuloteni, 3g fiber, 2g shuga

Ndi organic, vegan, wolimidwa mokhazikika komanso wopanda shuga ndi sodium. Mbewuyi imakhalanso yopanda tirigu, yopangidwa ndi oats, organic sprouted garbanzos ndi tapioca starch m'malo mwake.

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30. Paleonola Granola Yopanda Njere Yoyambirira

Pa & frac14; -kapu kutumikira: 146 zopatsa mphamvu, 11½ mafuta, 10g carbs, 3.4g mapuloteni, 2.3g fiber, 6.7g shuga

Chosankha chopanda gluteni, chosakhala cha GMO chimapangidwa ndi chilichonse koma sinki yakukhitchini. Tikuyankhula za amondi, ma pecans, mbewu za dzungu, cranberries zouma, walnuts, mbewu za mpendadzuwa, kokonati yophwanyika ndi zina.

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ZOKHUDZANA: Mitundu 10 Yathanzi Yabwino Kwambiri Ya Peanut Butter, Malinga ndi Nutritionist

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Nditumizireni Imelo Onetsani Patsamba