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Hatife takakura kubva paudiki hwedu hwatinoda zviyo (akakutarisa, Reese's Puffs). Asi kutanga zuva nendiro yakazara neshuga hazvigutsi sezvazvaimboita. Kunyangwe iwe uri kutsvaga kushanda zvakanyanya fiber mukudya kwako, cheka shure shuga kana kuenda isina gluten , kune matani ezvokudya zvinovaka muviri zvokusarudza kubva. Saka, nerubatsiro rwe Dr. Felicia Stoler , DCN, chiremba wezvekudya akanyoreswa, nyanzvi yezvekudya uye physiologist, tinoisa pamwechete runyoro rwezviyo zvine hutano zvaunogona kutenga. Zvingangove zviyo zvese pane iyi runyorwa zvine tsanga yakazara kana chikafu chakazara sechinhu chayo chekutanga, magiramu gumi kana mashoma eshuga yakawedzerwa pakushumira. uye angangoita 2 magiramu imwe neimwe yeprotein uye fiber pakushumira.

RELATED: Zviyo Zvakasimbiswa Zvine Utano Here? Takakumbira Nutritionist yeScoop

High-Fiber Zviyo

1. Tumira Mazambiringa-Nzungu

Per & frac12;-mukombe kushumira: 210 macalorie, 1g mafuta, 47g carbs, 6g protein, 7g fiber, 5g shuga

Hapana mubvunzo kuti ndiro inogutsa iyi ichaita kuti ugare wakaguta kusvika panguva yekudya kwemasikati. Iro sarudzo ine hutano hwemoyo, sezvo yakaderera mumafuta akazara uye trans uye cholesterol. Zvichiri nani, ndizvo fortified ine iron, zinc, vitamin B6, folic acid nezvimwe.

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2. Fiber Imwe Yekutanga Kwekudya Kwekudya Kwemangwanani Cereal

Pa2/3-kapu inoshumira: 90 macalorie, 1g mafuta, 34g carbs, 3g protein, 18g fiber, 0g shuga

Haisi chete iyi simba rekudya rinovaka shuga-isina, inopfuura kuzadza, nekuda kweiyo yakakwira fiber yemukati (imwe sevhisi ine whopping 65 muzana yemari yako yemazuva ese inokurudzirwa). Iyo zvakare yakaderera zvakanyanya mumakoriori uye mafuta.

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3. Kashi GOLEAN Original

Per 1¼-mukombe wekupa: 180 macalorie, 2g mafuta, 40g carbs, 12g protein, 13g fiber, 8g shuga

Hwaro hweiyi yekuzadza pick is Kashi's honey puff cereal yakagadzirwa kubva pazviyo zvinomwe zvizere, segorosi dzvuku rakaomarara, mupunga webrown, bhari uye oats.

$ 17 / maviri-pack kuAmazon

4. Kellogg's All-Bran Original

Pa2/3-kapu inoshumira: 120 macalorie, 2g mafuta, 32g carbs, 5g protein, 12g fiber, 9g shuga

Rondedzero yezvemukati inodarika nyore, inongosanganisira gorosi bran, shuga, malt flavour uye munyu. Yakatove yakakwira mufiber uye yakapfuma nemavhitamini nemaminerari, saka batanidza nemuchero mutsva uye Greek yoghurt kuti iwedzere kuzadza.

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5. Tumira Shredded Gorosi

Pa 1-kapu inoshumira: 200 macalorie, 1g mafuta, 44g carbs, 6g protein, 7g fiber, 0g shuga

Haisi-GMO, moyo une utano, usina shuga uye unongova nechinhu chimwe chete: gorosi rose rezviyo. Kana iwe uchida Frosted Mini-Gorosi asi isiri yavo yehuga, batanidza iyi vhezheni isina shuga nemukaka wako waunofarira usiri wemukaka kuti utsipe.

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6. Sekuru Sam Original Wheat Berry Flakes

Per & frac34;-mukombe kushumira: 220 macalorie, 6g mafuta, 43g carbs, 8g protein, 10g fiber, 0g shuga

Kwete, izvi hazvisi zviyo zvemuchero-muchero wegorosi ikorosi yegorosi. (Inzwa wakasununguka kuvaputira nema berries matsva, kunyange zvakadaro.) Iyi sarudzo yemwoyo-ine utano haisi yeGMO, vegan uye inotakura 93 muzana ye omega-3 yako yezuva nezuva mukushanda kwese.

/12-pack kuAmazon

7. Cascadian Farm Organic Hearty Morning Fiber

Pa1-kapu inoshumira: 220 macalorie, 3½ mafuta, 51g carbs, 6g protein, 10g fiber, 10g shuga

Mhiripiri yegorosi + masumbu egranola + matavi ebran = kudya kwemangwanani kwakanaka kunokuita kuti ugare wakaguta kusvika panguva yemasikati.

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8. Nzira Yezvisikwa Smart Bran

Per & frac34;-mukombe kushumira: 110 macalorie, 1g mafuta, 32g carbs, 4g protein, 17g fiber, 8g shuga

Zvishoma zvinhu zvakakosha mumhunga secrunch. Sezvineiwo, organic wheat bran, oat bran uye psyllium mhodzi yemhodzi zvinogadzira zviyo zvinodhaka zvinopinda muropa izvo zvinokwanisa kuzvidzora pamukaka.

/matanhatu-pack kuAmazon

9. Poop SeChampion High Fiber Cereal

Per & frac12;-mukombe wekupa: 160 macalorie, 1½g mafuta, 34g carbs, 2g protein, 22g fiber, 2g shuga

Zita racho rinonyatsotaura zvose. Nezvese izvo zvinonyungudika uye zvisinganyunguriki fiber, mbiya imwe inochenesa colon yako serunako. Uye izvo zvine mapeks: Makoroni akachena anotora zvimwe zvinovaka muviri, anokusimbisa zviri nani, anokurudzira kufamba kwemukati uye chengetedza kugaya kwako basa A1.

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10. Julian Bakery Peanut Butter Cluster ProGranola

Per & frac12;-mukombe kushumira: 110 macalorie, 6g mafuta, 16g carbs, 12g protein, 14g fiber, 1g shuga

Kana inonakidza, inonaka inonaka ndiyo yega nzira yauri kudya zviyo zvine hutano, Julian Bakery akakufukidza. Mamwe marudzi anosanganisira chokoreti, vanilla sinamoni uye espresso.

/matatu-pack kuAmazon

Zviyo Zvisina Shuga kana Zvisina Shuga

11. Chipunu cheMashiripiti

Pa1-kapu inoshumira: 140-170 macalorie, 7-9g mafuta, 10-15g carbs, 13g protein, 1-2g fiber, 0g shuga

Unoshuva zvaunofarira zvehudiki? Usatarise kure kupfuura iyi nostalgia-fueled brand. Hazviiti chete kuti zviyo zvose zveMagic Spoon zvine 13 kusvika ku14 magiramu eprotein, 4 net carbs uye hapana gluten kana zviyo pakushanda, asiwo hazvina shuga (kunyangwe fruity uye cocoa flavour).

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12. OffLimits

Pa1-kapu inoshumira: 120-160 macalorie, 2½-3g mafuta, 22-29g carbs, 2-3g protein, 3-5g fiber, 2-4g shuga

Chii chinonzi vegan, gluten-isina, organic uye chinonaka kwese? Sangana nezviyo izvi zvinozvirumbidza pakati pe3 kusvika ku5 magiramu efiber, 2 kusvika 3 magiramu emapuroteni uye 2 kusvika 4 magiramu eshuga pakushumira. Zvichiri nani, ivo vese vane zvakakosha zvinoshandiswa kukurudzira kana kudzikamisa manzwiro ako (sekofi ine caffeine uye inozorodza. ashwagandha )

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13. Zvishuwo Zvitatu Zvisina kutapira Zviyo-Zviyo

Per & frac34;-mukombe kushumira: 110 macalorie, 2g mafuta, 15g carbs, 8g protein, 3g fiber, 0g shuga

Tinotenda kune yayo inovaka ingredient list (chickpeas! pea protein! tapioca! salt!), pick iyi ndeye vegan, keto, Paleo, yakaderera-carb uye gluten-isina. Monk michero inotapira zvakare pasina kuwedzera shuga yemukati.

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14. Barbara's Shredded Wheat Big Biscuit Cereal

Pamabhisikiti maviri anoshumira: 140 macalorie, 1g mafuta, 32g carbs, 4g protein, 5g fiber, 0g shuga

Pane kuyera kapu yezviyo mangwanani ega ega, zvibatsire kuwana mabhisikiti egorosi akachekwa anogara akatsetseka pasi pezviyo kana yogati. Ivo 100-muzana zviyo zvizere, vegan uye shuga-isina.

/12-pack kuAmazon

15. Catalina Crunch Cinnamon Toast Cereal

Per & frac12;-mukombe kushumira: 110 macalorie, 5g mafuta, 14g carbs, 11g protein, 9g fiber, 0g shuga

Aka wirirano inonaka pakati pezvaunofarira zviyo zvine shuga uye zvibodzwa zvako zvekudya. Iyi keto-inoshamwaridzika nhamba inosungirwa kuti urambe uchigutsikana pakati pekudya pakati peprotein yayo uye fiber yemukati. Monk michero inoita kuti mashiripiti aitike kunaka-kuchenjera.

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16. Alpen Hapana Shuga Yakawedzerwa Muesli

Per 2/3-mukombe kushumira: 210 macalorie, 3½ mafuta, 43g carbs, 8g protein, 7g fiber, 6g shuga

Iyi Swiss-style muesli ndeyekare-chikoro musanganiswa wezviyo, muchero (uyo unobata zvechisikigo zveshuga) uye nzungu. Cheka muakakungurutswa oat flakes achiperekedzwa nemazambiringa akaomeswa, hazelnuts dzakakangwa uye maamanda akachekwa.

/matanhatu-pack kuAmazon

17. Eden Foods Organic Brown Rice Flakes

Per ½-mukombe kushumira: 180 macalorie, 1½ mafuta, 40g carbs, 3g protein, 1g fiber, 0g shuga

Izvo zvese zvinotanga ne organic California pfupi-zviyo brown mupunga, unogochwa uye wakakungurutswa kuita maflakes. Bhonasi, unogona zvakare kushandira iyi niacin- uye manganese-yakapfuma nhamba inopisa kana kutonhora.

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18. Zvigayo zvemuseve zvakapusha mapfunde

Pa 1-kapu inoshumira: 60 macalorie, & frac12; g mafuta, 11g carbs, 2g protein, 1g fiber, 0g shuga

Kurwara nequinoa? Unoda izvi zviyo zvekare muhupenyu hwako. Iyi vhezheni yakazvikudza inopa mapuroteni akazara musevhisi yese, uye angangoita chero munhu anogona kuchera mukati sezvo iri sodium-, cholesterol-, shuga- uye isina munyu.

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19. HighKey Honey Nut Protein Cereal

Per & frac12;-mukombe wekupa: 80 macalorie, 4½g mafuta, 12g carbs, 10g protein, 3g fiber, 0g shuga

Nekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwe keto, unogona kuva neHuchi Nut Cheerios uye udyewo, kubvisa shuga. Chinhu chekutanga pane iyo label ndeye mukaka protein isolate, iyo (pamwe nemaarumondi) inobatsira mukuita kuti zviyo zvizadze.

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20. Zvokudya Zveupenyu Ezekieri 4:9 Zviyo Zvakamera

Per & frac12;-mukombe kushumira: 190 macalorie, 1g mafuta, 40g carbs, 8g protein, 6g fiber, 0g shuga

Hapana hupfu pano, vanangu. Ezekieri 4:9 zviyo zvese zvinogadzirwa kubva pazviyo mhenyu zvakamera, nyemba nemhodzi. Kumera kunoburitsa zvese zvinovaka muviri, ukuwo kunonoka kubika kunobatsira kuti zviyo zvichengetedze faibha uye bran.

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Zviyo zvisina Gluten

21. gr8nola

For ⅓ -mukombe kushumira: 130 macalorie, 6g mafuta, 17g carbs, 3g protein, 2g fiber, 5g shuga

Hellooooo, superfoods. Nepo magranola mazhinji aine shuga yakakwira nemafuta emukati, gr8nola yakapesana. Nemagiramu matanhatu chete emafuta uye magiramu mashanu eshuga pakushanda, iyi soy-, dairy- uye gluten-isina brand ichaita kuti ugare wakaguta uye uchigutsikana pane kukusiya uine nzara uye uchishuva mapanike. (PS, akawanda ezvinwiwa zvakare vegan, kubvisa imwe inosanganisira uchi.)

/gumi-pack sampler kuAmazon

22. Purely Elizabeth Coconut Cashew Grain-Free Granola

For ⅓ -mukombe kushumira: 170 macalorie, 13g mafuta, 10g carbs, 4g protein, 2g fiber, 5g shuga

Kutaura nezve granola inovaka muviri iyo isu hatigone kuwana zvakakwana, sangana Chokwadi Elizabeth . Iyo mhando ine toni yegranolas yekuongorora (kubva keto kuenda kuPaleo kusvika isina zviyo), asi ese ayo asiri-GMO uye akagadzirwa nemhando yezvigadzirwa zvemhando.

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23. Kukohwa Kwekare Quinoa Flakes

For ⅓ -mukombe kushumira: 150 macalorie, 2g mafuta, 26g carbs, 6g protein, 3g fiber, 5g shuga

Hapana chinhu muno asi organic white quinoa flakes. Ivo vanoitirwa kuve mapuroteni-akapfuma oatmeal imwe nzira. Chinongodiwa kubika maflakes kwemasekonzi makumi mapfumbamwe kusvika zviyo zvakora.

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

Per & frac14;-mukombe wekupa: 120 macalorie, 4½g mafuta, 18g carbs, 3g protein, 3g fiber, 4g shuga

Iwe unongofunga * gluten-isina zviyo zvinofinha. Iyi pikicha, yakazara nemango, coconut flakes uye macadamia nzungu, chiratidzo chekuti inogona kunyatso kunakidza. Bob's anoitawo gorosi-based muesli, asi iyi inogadzirwa kubva kune oats nemhunga panzvimbo.

/mana-pack kuAmazon

25. Bear Naked Cacao uye Cashew Butter Granola

Per & frac14; -mukombe wesnack unoshanda: 130 macalorie, 6g mafuta, 18g carbs, 3g protein, 2g fiber, 6g shuga

Yese zviyo oats inosangana semisweet Fair Trade chokoreti, mupunga crisps, pepitas uye cashew butter. Kwete chete inonaka zvinonaka, yega yega 54-giramu inoshumira ine 23 magiramu ezviyo.

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26. Love Grown Power O's

Per & frac14;-mukombe kushumira: 130 macalorie, 1g mafuta, 28g carbs, 6g protein, 5g fiber, 1g shuga

Chii chakavanzika kune aya mapuroteni-akapfuma cuties, iwe unobvunza? Musanganiswa we navy, lentil uye garbanzo beans. Zvichiri nani, ivo vasiri-GMO uye havana shuga yakawedzerwa.

/matanhatu-pack kuAmazon

27. Annie's Organic Cocoa Bunnies

Per ¾-cup serving: 110 calories, 1½ mafuta, 22g carbs, 2g protein, 2g fiber, 8g shuga

Chokwadi: Hauna kumbobvira wanyanya kuchembera pazviyo zvakaita sebunny, kunyanya kana zvichinaka sechokoreti. Gluten haizovi nyaya zvakare, sezvo inogadzirwa nemafuta ezviyo zvezviyo, zviyo zvose zvezviyo uye upfu hwemupunga panzvimbo yegorosi.

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28. Erin Baker's Homestyle Granola

Per & frac12;-mukombe kushumira: 280 macalorie, 14g mafuta, 34g carbs, 7g protein, 5g fiber, 9g shuga

Iyi sarudzo iri pamagumo epamusoro maererano nemacalorie, mafuta uye shuga zvichienzaniswa nevamwe pane iyi runyorwa. Asi yeuka kuti kudya kwemangwanani ndiko chete Poshi chikafu-chakanaka chose kukwira nacho mangwanani uye kudya zvine musoro kwezuva rose.

/matanhatu-pack kuAmazon

29. Imwe Dhigirii Yakamera Oat O's

Per & frac34;-mukombe kushumira: 110 macalorie, 1½g mafuta, 19g carbs, 4g protein, 3g fiber, 2g shuga

Iyo organic, vegan, inorimwa inorimwa uye yakaderera mushuga uye sodium. Zviyo zvakare hazvina gorosi, yakagadzirwa neyakamera zviyo oats, organic sprouted garbanzos uye tapioca starch pachinzvimbo.

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30. Paleonola Grain-Free Original Granola

Per & frac14;-mukombe kushumira: 146 macalorie, 11½g mafuta, 10g carbs, 3.4g protein, 2.3g fiber, 6.7g shuga

Iyi sarudzo ye-gluten-isina-GMO inogadzirwa nezvose asi singi yekicheni. Tiri kutaura maarumondi, pecans, mhodzi dzenhanga, cranberries dzakaomeswa, walnuts, mhodzi dzesunflower, shredded kokonati nezvimwe.

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RELATED: Iwo gumi Akanyanya Hutano Peanut Butter Brands, Maererano neNutritionist

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