Asisoze sakhula ebuntwaneni bethu esibuthandayo okusanhlamvu (ekubuka, uReese's Puffs). Kodwa ukuqala usuku ngesitsha esigcwele ushukela akwenelisi njengakuqala. Ukuthi ufuna ukusebenza okwengeziwe i-fiber ekudleni kwakho, nciphisa ushukela noma hamba i-gluten-free , kukhona amathani ezinketho ezinomsoco ongakhetha kuzo. Ngakho, ngosizo UDkt. Felicia Stoler , DCN, isazi sezokudla esibhalisiwe, isazi sokudla okunempilo kanye nesazi sokuvivinya umzimba, sihlanganisa uhlu lwezinhlamvu ezinempilo kakhulu ongazithenga. Cishe yonke inhlamvu kulolu hlu inokusanhlamvu okuphelele noma ukudla okuphelele njengesithako sayo sokuqala, amagremu ayi-10 noma ngaphansi koshukela owengeziwe ngokuphakelwa ngakunye. futhi okungenani amagremu angu-2 iphrotheni ngayinye kanye ne-fiber ngokuphakela ngakunye.
OKUhlobene: Ingabe Okusanhlamvu Okuqinisiwe Kunempilo? Sacela I-Nutritionist ukuthi i-Scoop
I-High-Fiber Cereals
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1. Thumela Grape-Nuts
Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angu-210, amafutha angu-1g, ama-carbs angu-47g, amaprotheni angu-6g, ama-fibre angu-7g, ushukela angu-5g
Akungabazeki ukuthi lesi sitsha esinelisayo sizokugcina ugcwele kuze kube yisikhathi sesidlo sasemini. Kuwukukhetha okunempilo kwenhliziyo, ngoba kuphansi kwamafutha agcwele kanye ne-trans kanye ne-cholesterol. Okungcono, kunjalo kuqinisiwe ngensimbi, zinc, vitamin B6, folic acid nokunye.
I-Walmart/Ingemuva: amguy/Getty Images2. I-Fiber One Original Isidlo Sasekuseni Icereal
Ngokuphakelwa kwenkomishi engu-2/3: amakhalori angu-90, amafutha angu-1g, ama-carbs angu-34g, amaprotheni angu-3g, ama-fibre angu-18g, ushukela ongu-0g
Akukhona nje kuphela ukuthi le ndlu yamandla enomsoco ayinawo ushukela, ingaphezu kokugcwaliswa, ngenxa yokuqukethwe kwayo i-fiber ephezulu (isiphakeli esisodwa siqukethe amaphesenti angu-65 esamba sakho esinconywa nsuku zonke). Futhi iphansi kakhulu ngamakhalori namafutha.
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3. Kashi GOLEAN Original
Ngokuphakelwa 1¼-indebe ngayinye: amakhalori angu-180, amafutha angu-2g, ama-carbohydrate angu-40g, amaprotheni angu-12g, ama-fibre angu-13g, ushukela angu-8g
Isisekelo salokhu kukhetha kokugcwalisa uju luka-Kashi lwe-honey puff cereal olwenziwe ngezinhlamvu eziyisikhombisa eziphelele, njengokolweni obomvu oqinile, irayisi elinsundu, ibhali nama-oats.
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4. I-All-Bran Original ka-Kellogg
Ngenkomishi engu-2/3 yokukhonza: amakhalori angu-120, amafutha angu-2g, ama-carbs angu-32g, amaprotheni angu-5g, ama-fibre angu-12g, ushukela angu-9g
Uhlu lwesithako lungaphezu kokulula, kufaka phakathi i-bran kakolweni, ushukela, ukunambitheka kwe-malt nosawoti. Isivele iphezulu ku-fiber futhi inothile ngamavithamini namaminerali, ngakho-ke ibhangqe nesithelo esisha neyogathi yesiGreki ukuze igcwale nakakhulu.
I-Walmart/Ingemuva: amguy/Getty Images5. Thumela Ukolweni Osihliwe
Ngenkomishi eyodwa yokuphakelwa: amakhalori angu-200, amafutha angu-1g, ama-carbohydrate angu-44g, amaprotheni angu-6g, ama-fibre angu-7g, ushukela ongu-0g
Akuyona i-GMO, inhliziyo enempilo, ayinashukela futhi inesithako esisodwa kuphela: ukolweni okusanhlamvu. Uma uthanda i-Frosted Mini-Wheats kodwa hhayi ushukela wayo, bhanqa le nguqulo engenashukela nobisi lwakho oluyintandokazi olungenalo olobisi ukuze unxephezele.
I-Amazon/Ingemuva: amguy/Getty Images6. Umalume Sam Original Wheat Berry Flakes
Ngokuphakwa & frac34;-indebe ngayinye: amakhalori angu-220, amafutha angu-6g, ama-carbohydrate angu-43g, amaprotheni angu-8g, ama-fibre angu-10g, ushukela ongu-0g
Cha, lokhu akukona okusanhlamvu okusanhlamvu—ijikijolo likakolweni liwuhlamvu lukakolweni. (Zizwe ukhululekile ukuwadla ngamajikijolo amasha, noma.) Lokhu kukhetha okunempilo enhle akuyona i-GMO, i-vegan futhi ipakisha amaphesenti angu-93 we-omega-3 yakho yansuku zonke kukho konke ukuphakelwa.
I-Amazon/Ingemuva: amguy/Getty Images7. I-Cascadian Farm Organic Hearty Morning Fiber
Ngokuphakelwa kwenkomishi engu-1: amakhalori angama-220, 3½ amafutha, 51g carbs, 6g protein, 10g fiber, 10g ushukela
Amakhekheba kakolweni + amaqoqo e-granola + amagatsha egatsha = ukudla kwasekuseni okunempilo okunempilo okuzokugcina ugcwele kuze kube yisikhathi sesidlo sasemini.
I-Amazon/Ingemuva: amguy/Getty Images8. Indlela Yemvelo I-Smart Bran
Ngokuphakwa & frac34;-inkomishi ngayinye: amakhalori angu-110, amafutha angu-1g, ama-carbs angu-32g, amaprotheni angu-4g, ama-fibre angu-17g, ushukela angu-8g
Zimbalwa izinto ezibaluleke njenge-crunch njenge-crunch. Ngenhlanhla, i-organic wheat bran, oat bran kanye ne-psyllium seed husk kwenza okusanhlamvu okumnandi okukwazi ukumelana nobisi.
/iphakethe eliyisithupha e-Amazon
I-Amazon/Ingemuva: amguy/Getty Images9. I-Poop Like A Champion High Fiber Cereal
Ngokunikezwa & frac12;-inkomishi ngayinye: amakhalori angu-160, amafutha angu-1½g, ama-carbs angu-34g, amaprotheni angu-2g, ama-22g fiber, ushukela angu-2g
Igama lisho konke. Ngayo yonke leyo fibre encibilikayo nengancibiliki, isitsha esisodwa sizohlanza ikholoni lakho njengentelezi. Futhi lokho kunezinzuzo: Amakholoni ahlanzekile amunca imisoco eyengeziwe, akunise amanzi kangcono, akhuthaze ukunyakaza kwesisu okuvamile futhi agcine umsebenzi wakho wokugaya ukudla u-A1.
I-Amazon/Ingemuva: amguy/Getty Images10. Iqoqo le-Julian Bakery Peanut Butter ProGranola
Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angu-110, amafutha angu-6g, ama-carbs angu-16g, amaprotheni angu-12g, ama-fibre angu-14g, ushukela ongu-1g
Uma ubumnandi, ukunambitheka okumnandi kuwukuphela kwendlela odla ngayo okusanhlamvu okunempilo, i-Julian Bakery ikukhava. Ezinye izinhlobo zihlanganisa ushokoledi, i-vanilla sinamoni ne-espresso.
Okusanhlamvu Okungenashukela noma Okuphansi Kashukela
Isipuni/Ingemuva Lomlingo: amguy/Getty Images11. I-Magic Spoon
Ngenkomishi eyodwa yokukhonza: amakhalori angu-140-170, amafutha angu-7-9g, ama-carbs angu-10-15g, amaprotheni angu-13g, i-fibre engu-1-2g, ushukela ongu-0g
Uhalela izintandokazi zakho zobuntwana? Ungabheki okude kunalolu hlobo lwe-nostalgia-fueled brand. Akukhona nje kuphela ukuthi zonke izinhlamvu ze-Magic Spoon zinamagremu angu-13 kuya kwangu-14 weprotheyini, ama-carbs angu-4 net futhi azinayo i-gluten noma okusanhlamvu ngokuphakelwa ngakunye, kodwa futhi azinawo ushukela (ngisho ne-fruity ne-cocoa flavour).
Katie Burton12. Imikhawulo
Ngenkomishi eyodwa yokuphakelwa: amakhalori angu-120-160, amafutha angu-2½-3g, ama-carbs angu-22-29g, amaprotheni angu-2-3g, ama-fibre angu-3-5g, ushukela angu-2-4g
Yini i-vegan, engenayo gluten, ephilayo futhi emnandi yonke indawo? Hlangana nalokhu okusanhlamvu okukodwa okuziqhayisa phakathi kwamagremu angu-3 ukuya kwangu-5 efayibha, amagremu angu-2 kuya kwangu-3 weprotheni kanye namagremu angu-2 kuya kwangu-4 kashukela ngokuphakwa ngakunye. Okungcono nakakhulu, ngayinye inezithako ezikhethekile ezihloselwe ukuthuthukisa noma ukuthulisa isimo sakho sengqondo (njengekhofi eline-caffeine nokupholisa. ashwagandha ).
I-Amazon/Ingemuva: amguy/Getty Images13. Izifiso Ezintathu Izinhlamvu Ezingenashukela Ezingenashukela
Ngokuphakwa & frac34;-inkomishi ngayinye: amakhalori angu-110, amafutha angu-2g, ama-carbs angu-15g, amaprotheni angu-8g, ama-fibre angu-3g, ushukela ongu-0g
Ngenxa yohlu lwalo lwesithako olunempilo (ama-chickpeas! pea protein! tapioca! salt!), lokhu kukhetha i-vegan, i-keto, i-Paleo, i-low-carb ne-gluten-free. Isithelo se-monk siphinde siwushukela ngaphandle kokwandisa okuqukethwe ushukela.
I-Amazon/Ingemuva: amguy/Getty Images14. I-Barbara's Shredded Wheat Big Biscuit Cereal
Ngokuphakelwa kwamabhisikidi amabili: amakhalori angu-140, amafutha angu-1g, ama-carbs angu-32g, amaprotheni angu-4g, ama-fibre angu-5g, ushukela ongu-0g
Esikhundleni sokukala inkomishi yokusanhlamvu njalo ekuseni, zisize uthole amabhisikidi e-jumbo shredded kakolweni azohlala ecwebile ngaphansi kwe-cereal noma iyogathi. Zingamaphesenti angu-100 okusanhlamvu okuphelele, i-vegan kanye noshukela.
I-Amazon/Ingemuva: amguy/Getty Images15. I-Catalina Crunch Cinnamon Toast Cereal
Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angu-110, amafutha angu-5g, ama-carbohydrate angu-14g, amaprotheni angu-11g, i-fibre engu-9g, ushukela ongu-0g
Aka ukuyekethisa okumnandi phakathi kwezinhlamvu zakho ezinoshukela eziyintandokazi kanye nezinhloso zakho zokudla okunomsoco. Le nombolo ye-keto-friendly ibophezelekile ukuthi ikugcine unelisekile phakathi kokudla phakathi kwamaprotheni kanye nokuqukethwe kwe-fiber. Isithelo se-monk senza umlingo wenzeke ngendlela ehlakaniphile.
I-Amazon/Ingemuva: amguy/Getty Images16. I-Alpen Ayikho I-Muesli Yoshukela Engeziwe
Ngokuphakelwa kwenkomishi engu-2/3: amakhalori angama-210, 3½ amafutha, 43g carbs, 8g protein, 7g fiber, 6g ushukela
Le muesli yesitayela saseSwitzerland iyinhlanganisela yesikole sakudala yokusanhlamvu, izithelo (okubangela okuqukethwe ushukela wemvelo) namantongomane. Gcoba kuma-oat flakes aphelele ahlanganiswe nama-raisin omisiwe, ama-hazelnuts athosiwe nama-alimondi asikiwe.
/iphakethe eliyisithupha e-Amazon
Eden Foods/Ingemuva: amguy/Getty Images17. Eden Foods Organic Brown Rice Flakes
Ngokuphakelwa kwe-½-inkomishi: 180 amakhalori, 1½ amafutha, 40g carbs, 3g protein, 1g fiber, 0g ushukela
Konke kuqala nge-organic California irayisi elinsundu lezinhlamvu ezimfishane, eligazingiwe bese ligoqwa libe ama-flakes. Ibhonasi, ungakwazi futhi ukunikeza le nombolo ecebile ye-niacin- kanye ne-manganese ishisa noma ibanda.
I-Amazon/Ingemuva: amguy/Getty Images18. Izigayo Zekhanda Lomcibisholo Eziphafulelwé Unyaluthi
Inkomishi ngayinye yokuphakelwa: amakhalori angama-60, & frac12;g amafutha, ama-carbohydrate ayi-11g, amaphrotheni angu-2g, i-fibre engu-1g, ushukela ongu-0g
Ugula i-quinoa? Udinga lokhu okusanhlamvu kwasendulo empilweni yakho. Le nguqulo ekhukhumele inikeza amaprotheni aphelele kukho konke ukukhonza, futhi cishe noma ubani angakwazi ukumba ngoba i-sodium-, i-cholesterol-, ushukela- kanye nosawoti.
I-Amazon/Ingemuva: amguy/Getty Images19. HighKey Honey Nut Amaprotheni Cereal
Ngokunikezwa & frac12;-inkomishi ngayinye: amakhalori angama-80, amafutha angu-4½g, ama-carbohydrate angu-12g, amaprotheni angu-10g, ama-fibre angu-3g, ushukela ongu-0g
Ngalesi sasekuseni se-keto-friendly, ungathola i-Honey Nut Cheerios yakho futhi uwadle, ukhiphe ushukela. Isithako sokuqala kule ilebula i-milk protein isolate, esiza (kanye nama-alimondi) ekwenzeni okusanhlamvu kugcwale kakhulu.
I-Amazon/Ingemuva: amguy/Getty Images20. Ukudla Kokuphila Hezekeli 4:9 Okusanhlamvu Okuhlumile
Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angu-190, amafutha angu-1g, ama-carbohydrate angu-40g, amaprotheni angu-8g, ama-fibre angu-6g, ushukela ongu-0g
Awukho ufulawa lapha bakwethu. UHezekeli 4:9 konke okusanhlamvu kwenziwa ngezinhlamvu eziphilayo ezimilayo, imidumba kanye nembewu. Inqubo yokuhluma ikhipha zonke izakhamzimba zezithako, kuyilapho ukubhaka kancane kusiza okusanhlamvu ukugcina i-fiber kanye ne-bran.
Okusanhlamvu Okungenayo I-Gluten
gr8 noma21. gr8nola
Ngoba ⅓ -inkomishi yokukhonza: ama-calories angu-130, amafutha angu-6g, ama-carbs angu-17g, amaprotheni angu-3g, ama-fibre angu-2g, ushukela angu-5g
Hellooooo, superfoods. Nakuba ama-granola amaningi anoshukela omningi namafutha ngokunyenya, i-gr8nola ihluke kakhulu. Ngamagremu angu-6 kuphela wamafutha namagremu angu-5 kashukela ngokuphakwa ngakunye, lolu hlobo lwe-soy-, ubisi- kanye ne-gluten-free brand luzokugcina ugcwele futhi wanelisekile esikhundleni sokukushiya ulambile futhi unxanela amakhekhe. (P.S., ama-flavour amaningi nawo ayi-vegan, khipha eyodwa ehlanganisa uju.)
/ten-iphakethe lesampula e-Amazon
Impela Elizabeth22. Purely Elizabeth Coconut Cashew Granola-Free Granola
Ngoba ⅓ -inkomishi yokukhonza: ama-calories angu-170, amafutha angu-13g, ama-carbohydrate angu-10g, amaprotheni angu-4g, ama-fibre angu-2g, ushukela angu-5g
Ukukhuluma nge-granola enomsoco esingakwazi ukukuthola okwanele, sihlangane Impela Elizabeth . Umkhiqizo unethoni lama-granola ongawahlola (kusuka ku-keto kuya e-Paleo kuya kokungenanhlamvu), kodwa wonke awawona ama-GMO futhi enziwe ngezithako zemvelo zekhwalithi.
I-Amazon/Ingemuva: amguy/Getty Images23. Ukuvuna Kwasendulo Ama-Quinoa Flakes
Ngoba ⅓ -inkomishi yokukhonza: ama-calories angu-150, amafutha angu-2g, ama-carbs angu-26g, amaprotheni angu-6g, ama-fibre angu-3g, ushukela angu-5g
Akukho lutho lapha ngaphandle kwama-flakes amhlophe e-quinoa. Zenzelwe ukuthi zibe enye indlela ye-oatmeal enamaprotheni. Okudingekayo nje ukubilisa ama-flakes imizuzwana engu-90 kuze kube yilapho okusanhlamvu kushubile.
I-Amazon/Ingemuva: amguy/Getty Images24. Bob’s Red Mill Gluten-Free Tropical Muesli
Ngokunikezwa & frac14;-inkomishi ngayinye: amakhalori angu-120, amafutha angu-4½g, ama-carbohydrate angu-18g, amaprotheni angu-3g, ama-fibre angu-3g, ushukela angu-4g
Kuphela *ucabanga ukuthi* okusanhlamvu okungenayo i-gluten kuyabhora. Leli khethi, eliphelele ngomango, ama-coconut flakes namantongomane e-macadamia, kuwubufakazi bokuthi angajabulisa kakhulu. I-Bob nayo yenza i-muesli esekelwe ukolweni, kodwa lena yenziwe ngama-oats namabele esikhundleni.
I-Amazon/Ingemuva: amguy/Getty Images25. Bear Naked Cacao kanye Cashew Butter Granola
Ngokunikezwa & frac14;-inkomishi ngayinye yokudla okulula: amakhalori angu-130, amafutha angu-6g, ama-carbs angu-18g, amaprotheni angu-3g, ama-fibre angu-2g, ushukela angu-6g
I-whole grain oats ihlangana ne-semisweet Fair Trade chocolate, ama-rice crisps, ama-pepitas kanye nebhotela le-cashew. Akugcini nje ngokunambitha okumnandi kakhulu, ukudla ngakunye okungamagremu angama-54 kuqukethe amagremu angama-23 wokusanhlamvu.
I-Amazon/Ingemuva: amguy/Getty Images26. Love Grown Power O’s
Ngokuphakwa & frac14;-inkomishi ngayinye: amakhalori angu-130, amafutha angu-1g, ama-carbs angu-28g, amaprotheni angu-6g, ama-fibre angu-5g, ushukela ongu-1g
Iyini imfihlo yalezi zicucu ezicebile ngamaprotheni, uyabuza? Inhlanganisela yesiginesha kabhontshisi we-navy, udali kanye no-garbanzo. Okungcono nakakhulu, awawona ama-GMO futhi awanawo ushukela owengeziwe.
/iphakethe eliyisithupha e-Amazon
I-Amazon/Ingemuva: amguy/Getty Images27. Izinqama zika-Annie ze-Organic Cocoa
Ngokuphakelwa kwe-¾-inkomishi: amakhalori angu-110, 1½ amafutha, 22g carbs, 2g protein, 2g fiber, 8g ushukela
Iqiniso: Awugugi kakhulu ukuthi ungadla okusanhlamvu okumise okwe-bunny, ikakhulukazi uma kunambitheka njengoshokoledi. I-Gluten ngeke ibe yinkinga futhi, ngoba yenziwe ngama-oats okusanhlamvu, ukudla okusanhlamvu okusanhlamvu nofulawa welayisi esikhundleni sikakolweni.
I-Amazon/Ingemuva: amguy/Getty Images28. Erin Baker's Homestyle Granola
Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angu-280, amafutha angu-14g, ama-carbs angu-34g, amaprotheni angu-7g, ama-fibre angu-5g, ushukela angu-9g
Lokhu kukhetha kusezingeni eliphezulu ngokuya ngamakhalori, amafutha noshukela uma kuqhathaniswa nabanye abakulolu hlu. Kodwa khumbula ukuthi ukudla kwasekuseni kuphela eyodwa ukudla - kuhle kakhulu ukubasela kanye nayo ekuseni futhi udle ngokunenzuzo usuku lonke.
/iphakethe eliyisithupha e-Amazon
I-Thrive Market/Ingemuva: amguy/Getty Images29. Idigri Eyodwa Yahluma I-Oat O’s
Ngokunikezwa & frac34;-inkomishi ngayinye: amakhalori angu-110, amafutha angu-1½g, ama-carbohydrate angu-19g, amaprotheni angu-4g, i-fibre engu-3g, ushukela ongu-2g
I-organic, i-vegan, ifuywa ngokuqhubekayo futhi iphansi ngoshukela ne-sodium. I-cereal ayinawo ukolweni, eyenziwe nge-oats ehlumile, i-organic sprouted garbanzos kanye ne-tapioca isitashi esikhundleni salokho.
I-Thrive Market/Ingemuva: amguy/Getty Images30. I-Paleonola I-Granola Yangempela Engenayo Izinhlamvu
Ngokuphakelwa & frac14;-inkomishi ngayinye: amakhalori angu-146, amafutha angu-11½g, ama-carbohydrate angu-10g, amaprotheni angu-3.4g, ama-fibre angu-2.3g, ushukela angu-6.7g
Lokhu kukhethwa kwe-gluten-free, okungeyona i-GMO kwenziwa ngayo yonke into ngaphandle kwesinki ekhishini. Sikhuluma ama-alimondi, ama-pecans, imbewu yethanga, ama-cranberries omisiwe, ama-walnuts, imbewu ye-sunflower, ukhukhunathi ohlutshiwe nokunye.
OKUPHATHELENE: Imikhiqizo eyi-10 ehamba phambili ye-Peanut Butter, Ngokusho kwe-Nutritionist