Chikafu chekudya chisati chiri chevana chete uye chinogona kuva chikamu chinonaka uye chine utano chekudya kwemanheru. Tsvaga maronda ari pasi muhuga, sodium , uye mafuta, asi akakwirira mune fiber uye mapuroteni. Kalori inowanikwa inokosha zvakare. Izvo zvakare pfungwa yakanaka kutarisa zvinongororwa. Zvose zviyo kana oats zvinofanira kunge zviri pamusoro pezvisungo zvinyorwa.
Kune zvakawanda zvezvikwata uye zvakasiyana zvezvokudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvokudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zve Vakawanda vavo vanotengesa vana, asi kune zvakawanda zvezvikwata izvo vakura vanogona kuda. Nyatsocherechedza chikafu zvinomwe zvinotakura zviyo zvekuita (Post, Kellog's, uye General Mills) izvo chaizvoizvo zvakanaka kuvanhu vakuru:
Post Shredded Wheat
| Post Shredded Gorosi Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 kushumira (49 g) | |
| Per Serving | % Daily Value * |
| Maoriro 170 | |
| Maorikiti anobva kuFat 9 | |
| Total Fat 1g | 2% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.5g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potassium 190mg | 5% |
| Carbohydrates 40g | 13% |
| Dhiyabhorosi Fiber 6g | 24% |
| Sugars 0g | |
| Protein 6g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 2% · Iron 6% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Shredded gorosi ndiyo yakanyanya kudarika yezviyo zvose. Hakusi chinhu asi gorosi uye zvishoma zveBHT sekuchengetedza . Haina sodium uye hapana shuga uye imwe kapu yegorosi yakagadzirwa ine 6 gramu fiber uye 6 gramu mapuroteni, inoita kuti ive sarudzo yakakwirira pano.
Calorie-smart yaive iri pakati pepakiti, ine makori 170.
Shingai Gorosi Yakagadzirwa nemamwe maoriro matsva uye mukaka kana mukaka wemarumondi. Sezvo iyo isina chero shuga yakawedzerwa, iwe unogona kuwedzera teaspoon ye shuga uye uchiri pasi pemagiramu mashanu pakushanda.
General Mills Fiber One
Chikudya chamangwanani nguva yakanaka yekutora fiber yakawanda, uye imwe kapu yeFibre One yekudya ine 28 gramu ye fiber.
Iyo yepakutanga Fiber One haina shuga uye 4 gramu eprotheni. Icho chiri pamucheto wakadzika wekoriori, zvakare, nekapu imwechete imwechete. Zvigadzirwa zvaro zviviri zvekutanga zviyo gorosi gorosi uye bran bran. Haisi iyo yakaderera pane sodium, ine 220 milligrams pamukombe. Asi haisi yakakwirira mune sodium.
Vanhu vakawanda vanoda fiber asi asi chenjerera kana iwe uchida kushandura kune ichi chechi kubva kune imwe yepasi-fiber. Iwe unofanira kutanga nehafu yekapu (ndiyo inoshandiswa hukuru mubhokisi) uye shandisa nzira yako. Izvozvo ndezvokuti chikamu chako chekudya chingada nguva shomanana kuti uenzaniswe kune imwe fiber.
General Mills Cheerios
Imwe mukombe weCheerios (yepakutanga) se gramu imwe chete yehuga, 3 gramu ye fiber, 3 gramu eprotheni uye chete zana zana. Chinhu chokutanga chinoshandiswa chikafu choga chezviyo uye chibage. Inayo ine mamirigiramu 140 sodium imwechete-kapu yekushandira, saka yakanakisisa kune kudya kwepasi-sodium .
Shumira Cheerios nemhando yako yaunoda mukaka uye zvimwe michero yakakanyiwa kana michero. Icho chimwe chibage chinodzinga nzvimbo ye spoonful ye shuga kana iwe uchida kutapira kunonaka.
General Mills Total
Chimwe chinhu chakakura ndechekuti yakatakurwa nemavitamini nemaminera. Zvechokwadi, zviyo izvi zvose zvakasimbiswa nemamwe macronutrients , asi Total ine 100 muzana yezhinji yavo.
Zvakanaka, asi zvakakosha kuti urambe uchidya michero yakawanda yehutano nemiriwo zuva rose.
Zvose zvakanaka nekuti ine magiramu mana e-fibre, anenge 3 gramu mapuroteni, uye 133 makori. Izvo zvakanaka kwazvo sodium-wise, ine 186 milligrams. Iine shuga shomanana kupfuura mamwe mabhuku, uye yakanyorwa sechipiri chekugadzira, shure kwegorosi rose yegorosi, uye inenge anenge magiramu manomwe emashuga pamukombe wekudya wakaoma. Asi zvakanaka kana uchinge usina kuwedzera shuga. Wedzera ma berries nemichero kune utapira humwe panzvimbo.
Post Post Bunches of Oats
Uyu unogona kushamiswa nokuti ndeimwe yemafuta anotapira, asi hey, kwete vanhu vose vanoda chimwe chinhu chinofarira kadhibhodi mangwanani oga oga.
Asi kunyange zvazvo chiri kutapira, zvigadzirwa zviviri zvokutanga zviyo uye gorosi rose gorosi (iwe ungashamisika kuti mangwana zviyo zvine shuga yakanyorwa yechipiri).
Inenge ine shuga shoma kupfuura yevamwe, ine magiramu 8 pamukombe umwechete wekudya wakaoma, saka haisi pfungwa yakanaka kuwedzera chero shuga kune imwe ndiro. Asi inenge 3 magiramu e fiber uye 3 gramu eprotheni. Imwe kapu inenge makirori 160 uye 187 milligrams sodium, iyo isiri yakaipa.
General Mills Wheaties
Gorosi haisi chaiyo inotapira, asi ivo vane shuga shoma yakawedzerwa. Kunyange zvakadaro, ne139 makorikori, 253 milligrams sodium, 5 gramu shuga, 4 gramu fiber uye 3 gramu mapuroteni, isarudzo yakasimba yekudya kwekudya kwakanaka. Mhando mbiri dzokutanga zviyo zviyo zvegorosi uye shuga.
Gorosi yakanaka kana yakazara nezvibereko kana majikiro, pamwe chete nemhando yako inofarira mukaka. Zvichida zvimwe zviyo zvegorosi uye nut butter kurutivi.
General Mills Corn Chex
Chibage Chex ndechimwe chidimbu chinoshandiswa, asi yakaderera mumakori uye shuga, saka inogadzira zvinomwe zvinomwe. Rimwe kapu ine 120 makori, 220 milligrams sodium, 3 gramu shuga, 2 gramu fiber, uye 2 gramu mapuroteni. Mhando mbiri dzokutanga zviyo zviyo zviyo uye zviyo.
Sezvo yakaderera mune shuga, unogona kuwedzera zvishoma zveshuga zvekare. Asi sezvo iri parutivi rwakadzika kusvika kune fiber zviripo, ndinofunga kuti inofanira kushandiswa nekubatsira kukuru kwezvibereko zvitsva.
Zviyo Zvisina Kuita Zvinomwe Zvakakwirira
Aya mavara haana kunyanya kuipa kwauri asi haana kuita urongwa hwehutano hwakakura hwekudya kwechingwa.
General Mills Golden Grahams
Nherekedzo ruzivo pamukombe:
- 160 makorikori
- 320 milligrams sodium
- 13 gramu shuga
- 3 gramu fiber
- 3 gramu protein
Kutanga zvimedu zviviri: gorosi rose gorosi, shuga
Cherechedza: Hoga yakakura uye yakawanda ye sodium yekudya kwekudya kwemanheru. Fiber uye mapuroteni akanaka, zvakadaro.
General Mills Basic 4
Nherekedzo ruzivo pamukombe:
- 200 makoriori
- 280 milligrams sodium
- 13 gramu shuga
- 4 gramu fiber
- 4 gramu protein
Kutanga zvimedu zviviri: gorosi rose, gorosi
Cherechedza: Chimwe chikafu chine shuga yakawanda. Dambudziko, nokuti rine mapuroteni akakwana uye fiber kuti ndifare.
Kellogg's Raisin Bran
Nherekedzo ruzivo pamukombe:
- 190 makoriyori
- 210 milligrams sodium
- 18 gramu shuga
- 7 gramu fiber
- 5 gramu protein
Kutanga zvimedu zviviri: gorosi rose gorosi, mazambiringa akaomeswa
Cherechedza: Yakakwirira mune shuga, asi zvizhinji zvezvo zvichida zvichibva kumazambiringa akaomeswa, izvo hazvisi zvakaipa zvose. Iine zvakawanda zvefibre uye yakawanda yemapuroteni.
Kellogg's Special K
Nherekedzo ruzivo pamukombe:
- 120 makoriyori
- 220 milligrams sodium
- 4 gramu shuga
- 0 gramu fiber
- 6 gramu protein
Kutanga zvimedu zviviri: rizi, gorosi gluten
Cherechedza: Muzhinji wemaprotheni uye akaderera mumakorikori, asi kusava kwefiber kunonyadzisa.
Kellogg's Product 19
Nherekedzo ruzivo pamukombe:
- 110 makori
- 220 milligrams sodium
- 4 gramu shuga
- 1 gram fiber
- 3 gramu protein
Kutanga zviviri zvigadzirwa: chibage chakasvibiswa, shuga
Cherechedza: Kwetewo zvakaipa. Zvishoma mumakoriyumu uye shuga, uye ine zvimwe mapuroteni, asi inewo yakaderera mune fiber.
Cracklin 'Oat Bran yaKellogg
Nherekedzo ruzivo pamukombe:
- 257 makorikori
- 180 milligrams sodium
- 19 gramu shuga
- 8 gramu fiber
- 5 gramu protein
Kutanga zviviri zvishandiso: oats, zviyo, shuga
Cherechedza: Pamusoro pezvakanaka haisi yakakwirira mu sodium uye ine fiber yakawanda uye mapuroteni. Chimwe chinokanganisa ndechekuti ine shuga yakawandisa uye ichi ndicho chibage chine mafuta mazhinji, ane 9 magamu.
Post Grape Nuts
Nherekedzo ruzivo pamukombe:
- 420 makorikori
- 540 milligrams sodium
- 10 gramu shuga
- 14 gramu fiber
- 12 gramu protein
Kutanga zvikamu zviviri: upfu hwakakwana hwegorosi, furawa yebhari
Cherechedza: Mafuta akawanda ezvokudya zvekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwe Asi yakakwirira mu fiber uye mapuroteni.
Post Post Raisin Bran
Nherekedzo ruzivo pamukombe:
- 190 makoriyori
- 230 milligrams sodium
- 20 gramu shuga
- 8 gramu fiber
- 5 gramu protein
Kutanga zvimedu zviviri: gorosi rose gorosi, mazambiringa akaomeswa
Cherechedzai: Heino imwe yenyaya apo shuga yakawedzerwa inogona kunge ichiuya kubva kumazambiringa akaomeswa. Iine zvakawanda zve fiber uye mapuroteni.
Zviyo Zvisiri Zvakanaka Kwazvo
Saka chii chikafu chekudya chamangwanani chisina kunaka kuti iwe chitaridze? Izvi zviyo zvinoshaikwa muzviyo zvakakwana saka pane zvishoma kana zvisingabviri. Uye vamwe vane shuga yakawanda. Kufanana neizvi:
Rice Krisggos yaKellogg
Nherekedzo ruzivo pamukombe:
- 160 makorikori
- 227 milligrams sodium
- 12 gramu shuga
- 0 gramu fiber
- 1 gram protein
Kutanga zviviri zvigadzirwa: rizi, shuga
Cherechedzai: Uyu haasi wekudya zvakashata, asi zvinonyadzisa.
Post Fruity Matombo
Nutritional Information per cup:
- 145 makori
- 192 milligrams sodium
- 12 gramu shuga
- 0 gramu fiber
- 2 gramu protein
Kutanga zviviri zvigadzirwa: rizi, shuga
Cherechedza: Izvi zvinonyanya kushandiswa murairi crispies.
Kellog's Froot Loops
Nherekedzo ruzivo pamukombe:
- 113 makoriyori
- 141 milligrams sodium
- 13 gramu shuga
- 3 gramu fiber
- 2 gramu protein
Kutanga mativi maviri: shuga, furasi yegorosi
Cherechedza: Zvichida huduku hunodiwa asi kwete chisarudzo chikuru.
Shoko kubva
Kudya chikafu chekudya chamangwanani ndechimwe pfungwa nokuti zviri nyore kugadzirira. Iwe unogona kudya kudya nokukurumidza wobuda kunze kwemukova kuti utange zuva rako rakabatikana. Sarudza zviyo zvakagadzirwa nemafuta akazara kunze kwekuwedzera shuga uye zvipfekedze nezvibereko zvitsva nemabriji kuitira humwe hutano huripo.
Sources:
General Mills Inc. "Zviyo."
Kellogg Co. "Bhuku redu s."
Post Foods. "Zvikwata Zvedu."