Mkpụrụ ọka iri atọ kachasị mma ị nwere ike ịzụta n'ụlọ ahịa nri

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Anyị agaghị eto n'oge nwata kacha amasị anyị ọka ọka (na-ele gị anya, Reese's Puffs). Ma ịmalite ụbọchị ahụ na nnukwu efere jupụtara na shuga adịghị enye afọ ojuju dị ka ọ dị na mbụ. Ma ị na-achọ ịrụ ọrụ ọzọ eriri n'ime nri gị, belata azụ shuga ma ọ bụ gaa enweghị gluten , enwere ọtụtụ nhọrọ nri ịhọrọ site na. Ya mere, site n'enyemaka nke Dr. Felicia Stoler , DCN, onye na-eri nri edebanyere aha, onye na-edozi ahụ na onye na-ahụ maka mgbatị ahụ, anyị na-etinye ọnụ na ndepụta ọka ọka kacha mma ị nwere ike ịzụta. Naanị mkpụrụ ọka ọ bụla dị na ndepụta a nwere ọka ma ọ bụ nri zuru oke dị ka ihe mbụ ya, gram 10 ma ọ bụ obere shuga agbakwunyere kwa nri. na ọ dịkarịa ala gram 2 nke ọ bụla nke protein na fiber kwa nri.

RELATED: Cereals Esiri Ike Nwere Ahụ Ike? Anyị jụrụ onye na-ahụ maka nri maka scoop

Mkpụrụ ọka nwere fiber dị elu

1. Post grape-nut

Kwa & frac12;-Cup na-eje ozi: calorie 210, 1g abụba, 47g carbs, protein 6g, 7g fiber, 5g sugar

Obi abụọ adịghị ya na efere a na-enye afọ ojuju ga-eju gị afọ ruo oge nri ehihie. Ọ bụ ihe na-eme ka obi dị mma, ebe ọ bụ na ọ nwere obere abụba na trans abụba na cholesterol. Ka mma, ọ bụ wusiri ike ya na ígwè, zinc, vitamin B6, folic acid na ndị ọzọ.

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2. Fiber One Original Breakfast Cereal

Kwa 2/3-cup na-eje ozi: calorie 90, 1g abụba, 34g carbs, protein 3g, 18g fiber, 0g sugar

Ọbụghị naanị na ụlọ oriri na-edozi ahụ enweghị shuga, ọ gafere njupụta, n'ihi ọdịnaya fiber ya dị elu (otu nri nwere oke 65 pasent nke ego a tụrụ aro kwa ụbọchị). Ọ dịkwa obere kalori na abụba.

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3. Kashi GOLEAN Original

Kwa 1¼-Cup na-eje ozi: calorie 180, abụba 2g, carbs 40g, protein 12g, fiber 13g, shuga 8g

Ihe ndabere maka nhọrọ a na-ejuputa bụ ọka ọka nke Kashi's honey puff cereal nke sitere na ọka asaa zuru oke, dị ka ọka wit na-acha uhie uhie, osikapa agba aja aja, ọka bali na ọka.

/ mkpọ abụọ na Amazon

4. Kellogg's All-Bran Original

Kwa 2/3-cup na-eje ozi: calorie 120, 2g abụba, 32g carbs, protein 5g, 12g fiber, 9g sugar

Ndepụta mgwa ihe karịrị mfe, naanị gụnyere bran ọka wit, shuga, ekpomeekpo malt na nnu. O nweelarị fiber na ụbara vitamin na mineral, yabụ jikọta ya na mkpụrụ osisi ọhụrụ na yogọt Greek ka ọ na-ejupụta ọbụna karị.

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5. Bipute ọka ọka shredded

Kwa otu iko nri: calorie 200, 1g abụba, 44g carbs, protein 6g, 7g fiber, 0g shuga.

Ọ bụghị GMO, obi dị mma, enweghị shuga ma nwee naanị otu ihe: ọka wit dum. Ọ bụrụ na ị hụrụ Frosted Mini-Wheats n'anya mana ọ bụghị ọdịnaya shuga ha, jikọta ụdị na-enweghị shuga na mmiri ara ehi na-adịghị mmiri ara ehi ọkacha mmasị gị iji kwụọ ụgwọ.

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6. Uncle Sam Original Wheat Berry Flakes

Kwa & frac34;-Cup na-eje ozi: calorie 220, abụba 6g, carbohydrates 43g, protein 8g, 10g fiber, 0g shuga.

Ee e, nke a abụghị ọka wit na-amị mkpụrụ - ọka wit bụ ọka wit dum. (Enwela onwe gị iji mkpụrụ osisi ọhụrụ gụkọta ha.) Nhọrọ a dị mma nke na-abụghị GMO, vegan na ngwugwu 93 pasent nke omega-3 gị kwa ụbọchị na nri ọ bụla.

/12-mkpọ na Amazon

Nhọrọ maka shein na India

7. Cascadian Farm Organic Hearty Morning Fiber

Kwa otu iko nri: calorie 220, 3½ abụba, 51g carbs, 6g protein, 10g fiber, 10g shuga

Achịcha ọka wit dum + ụyọkọ granola + alaka bran = nri nri nri dị mma nke ga-eme ka afọ ju gị ruo oge nri ehihie.

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8. Ụzọ okike Smart Bran

Kwa & frac34;-Cup na-eje ozi: calorie 110, 1g abụba, 32g carbs, protein 4g, 17g fiber, 8g sugar

Ihe ole na ole dị mkpa na ọka ọka dị ka crunch. N'ụzọ dị mma, bran ọka wit organic, bran oat na mkpụrụ osisi psyllium na-eme ka mkpụrụ ọka riri ahụ na-eri ahụ nke nwere ike ijide onwe ya megide mmiri ara ehi.

/mkpọ isii na Amazon

9. Poop Dị ka onye mmeri High Fiber Cereal

Kwa & frac12;-Cup na-eje ozi: calorie 160, 1½ abụba, 34g carbs, protein 2g, fiber 22g, 2g shuga.

Aha ahụ na-ekwu ya niile. Site n'iji eriri ahụ niile na-agbaze na nke na-adịghị edozi, otu efere ga-asachapụ eriri afọ gị dị ka amara. Ma nke ahụ nwere uru: oghere dị ọcha na-enweta nri ndị ọzọ, na-eme ka mmiri dịkwuo mma, na-akpali mmegharị afọ mgbe niile ma na-arụ ọrụ mgbari nri A1.

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10. Julian Bakery Peanut Butter Cluster ProGranola

Kwa & frac12;-Cup na-eje ozi: calorie 110, abụba 6g, carbohydrates 16g, protein 12g, 14g fiber, 1g shuga.

Ọ bụrụ na ọ na-atọ ụtọ, ụtọ ụtọ bụ naanị ụzọ ị na-eri ọka dị mma, Julian Bakery kpuchie. Ụdị ndị ọzọ gụnyere chocolate, vanilla cinnamon na espresso.

/mkpọ atọ na Amazon

Mkpụrụ ọka na-enweghị shuga ma ọ bụ obere shuga

11. Ngaji anwansi

Kwa otu iko nri: 140-170 kalori, 7-9g abụba, 10-15g carbs, protein 13g, 1-2g fiber, 0g shuga.

Ị na-achọ ọkachamma nwata gị? Elepụla anya karịa ika a na-eju anya. Ọ bụghị naanị na ọka Magic Spoon niile nwere protein 13 ruo 14 gram, 4 net carbs na enweghị gluten ma ọ bụ ọka kwa nri, mana ha enweghị shuga (ọbụlagodi mkpụrụ osisi na koko).

Zụrụ ya ($ 39/igbe anọ)

12. Akwụsịghị

Kwa otu iko nri: calorie 120-160, 2½-3g abụba, 22-29g carbs, protein 2-3g, 3-5g fiber, 2-4g shuga.

Kedu ihe bụ vegan, enweghị gluten, organic na tọrọ ụtọ niile? Zute ọka ndị a nwere ụdị nke na-anya isi n'etiti 3 ruo 5 gram fiber, 2 ruo 3 grams nke protein na 2 ruo 4 grams shuga kwa nri. Nke ka mma, nke ọ bụla nwere ihe ndị pụrụ iche ezubere iji kwalite ma ọ bụ mee ka ọnọdụ gị dị jụụ (dị ka kọfị nwere caffeinated na ihe na-atọ ụtọ ashwagandha ).

eserese nri maka ịbelata ibu

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13. Ato Ato na-esighi ọka na-adighi utọ

Kwa & frac34;-Cup na-eje ozi: calorie 110, 2g abụba, 15g carbs, protein 8g, 3g fiber, 0g sugar

Ekele maka ndepụta ngwa nri ya dị mma (chickpeas! protein pea! tapioca! nnu!), Nhọrọ a bụ vegan, keto, Paleo, obere carb na enweghị gluten. Mkpụrụ mọnk na-atọkwa ya ụtọ n'ebughị ibu shuga.

na Amazon

14. Barbara’s Shredded Wheat Big Biscuit Cereal

Kwa bisikiiti abụọ: calorie 140, 1g abụba, 32g carbs, protein 4g, 5g fiber, 0g shuga.

Kama ịdị na-atụ otu iko ọka ọka kwa ụtụtụ, nyere onwe gị aka ka ị nweta bisikiiti ọka wit shredded nke ga-adị nro n'okpuru cereal ma ọ bụ yogọt. Ha bụ 100% ọka zuru oke, vegan na enweghị shuga.

/12-mkpọ na Amazon

15. Catalina crunch Cinnamon Toast Cereal

Kwa & frac12;-Cup na-eje ozi: calorie 110, abụba 5g, 14g carbs, protein 11g, 9g fiber, 0g sugar

Ọ bụ nkwekọrịta dị ụtọ n'etiti ọkacha mmasị ọkacha mmasị gị na ebumnuche nri gị. Nọmba keto-enyi na enyi ga-eme ka afọ ju gị n'etiti nri n'etiti protein na ọdịnaya eriri. Mkpụrụ mọnk na-eme ka anwansi na-eme ekpomeekpo-amamihe.

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16. Alpen Enweghị Sugar Added Muesli

Kwa iko 2/3: calorie 210, 3 & frac12; abụba, 43g carbs, protein 8g, 7g fiber, 6g shuga

Ụdị muesli a nke Switzerland bụ ngwakọta nke ọka, mkpụrụ osisi (nke bụ maka ọdịnaya shuga sitere n'okike) na mkpụrụ. Gwuo n'ime flakes oat a na-akpụ akpụ na-esonyere ya na mịrị amị, hazelnuts a ṅara n'ọkụ na almọnd sliced.

/mkpọ isii na Amazon

17. Eden Foods Organic Brown osikapa flakes

Kwa & frac12; - iko oriri: calorie 180, 1½ abụba, 40g carbs, 3g protein, 1g fiber, 0g shuga

Ihe niile na-amalite na osikapa agba aja aja nke obere California, nke a ṅara n'ọkụ ma tụgharịa n'ime flakes. Bonus, ị nwekwara ike ijere nọmba niacin- na manganese bara ụba na-ekpo ọkụ ma ọ bụ oyi.

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18. Arrowhead Mills Puffed Millet

Kwa otu iko nri: calorie 60, & frac12; abụba, 11g carbs, protein 2g, 1g fiber, 0g shuga.

Na-arịa ọrịa quinoa? Ị chọrọ nke a ọka ochie na ndu gi. Ụdị a na-afụ ụfụ na-enye protein zuru oke na nri ọ bụla, na ihe dị ka onye ọ bụla nwere ike igwu n'ihi na ọ bụ sodium-, cholesterol-, sugar- and salt-free.

na Amazon

19. HighKey Honey Nut Protein Cereal

Kwa & frac12;-Cup na-eje ozi: calorie 80, 4 & frac12; abụba, 12g carbs, protein 10g, 3g fiber, 0g sugar

Site na nri ụtụtụ keto-enyi na enyi, ị nwere ike nweta Honey Nut Cheerios ma rie ha, na-ewepu shuga. Ngwakọta nke mbụ dị na labelụ ahụ bụ protein dịpụrụ adịpụ nke mmiri ara ehi, nke (tinyere almọnd) na-enyere aka n'ime ka ọka ahụ na-ejuputa.

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20. Nri Maka Ndụ Ezikiel 4:9 ọka ọka e pulitere

Kwa & frac12;-Cup na-eje ozi: calorie 190, 1g abụba, 40g carbs, protein 8g, 6g fiber, 0g sugar

Enweghị ntụ ọka ebe a, ndị mmadụ. Ezikiel 4:9 A na-esi na ọka, mkpuru osisi na mkpụrụ osisi amịpụtara amịpụta. Usoro ntolite ahụ na-ahapụ nri niile nke ihe mejupụtara ya, ebe ịsa ngwa ngwa na-enyekwara ọka ọka ahụ aka ịnọgide na-enwe eriri na bran ya.

na Amazon

Ọka na-enweghị Gluten

21. gr8nola

Maka ⅓ -Cup na-eje ozi: calorie 130, 6g abụba, 17g carbs, protein 3g, 2g fiber, 5g sugar

Ndewooooo, superfoods. Ọ bụ ezie na ọtụtụ granolas nwere shuga dị elu na abụba dị n'ime ya, gr8nola bụ ihe dị iche. Naanị gram 6 nke abụba na gram 5 nke shuga kwa nri, ụdị soy-, mmiri ara ehi na gluten-free ga-eme ka afọ ju gị afọ kama ịhapụ gị agụụ na agụụ pancakes. (PS, ọtụtụ n'ime ekpomeekpo bụkwa anụ anaghị eri anụ, ewezuga nke gụnyere mmanụ aṅụ.)

/ mkpọ iri na Amazon

22. Dị ọcha Elizabeth aki oyibo Cashew Grain-Free Granola

Maka ⅓ -Cup na-eje ozi: calorie 170, 13g abụba, 10g carbs, protein 4g, 2g fiber, 5g sugar

N'ikwu okwu banyere granola na-edozi ahụ nke anyị na-enweghị ike zuru ezu, zute Naanị Elizabeth . Akara ahụ nwere ton granolas iji chọpụta (site na keto ruo Paleo na-enweghị ọka), mana ha niile bụ ndị na-abụghị GMO ma jiri ihe ndị dị mma mee ya.

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23. Owuwe ihe ubi oge ochie Quinoa flakes

Maka ⅓ -Cup na-eje ozi: calorie 150, 2g abụba, 26g carbs, protein 6g, 3g fiber, 5g sugar

Ọ nweghị ihe dị n'ebe a ma e wezụga organic ọcha quinoa flakes. A haziri ha ka ha bụrụ ụzọ ọzọ oatmeal bara ụba nke protein. Naanị ihe ọ na-ewe bụ ịsa flakes maka sekọnd 90 ruo mgbe ọka ga-ejupụta.

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

Kwa & frac14;-Cup na-eje ozi: calorie 120, 4½ abụba, 18g carbs, protein 3g, 3g fiber, 4g sugar

Naanị ị na-eche * ọka na-enweghị gluten na-agwụ ike. Nhọrọ a, juputara na mango, flakes aki oyibo na mkpụrụ macadamia, bụ ihe akaebe na ha nwere ike na-atọ ụtọ. Bob na-emekwa muesli nke ọka wit, mana nke a bụ ọka na sorghum kama.

/mkpọ anọ na Amazon

25. Agba ọtọ Cacao na Cashew Butter Granola

Kwa & frac14;-Cup nri nri: calorie 130, abụba 6g, 18g carbs, protein 3g, 2g fiber, 6g sugar

Mkpụrụ ọka dum na-ezute chọkọleti Fair Trade dị ụtọ, crisps osikapa, pepitas na bọta cashew. Ọ bụghị naanị na ọ na-atọ ụtọ nke ukwuu, nke ọ bụla nke gram 54 nwere gram 23 nke ọka.

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26. Ịhụnanya toro Ike O’

Kwa & frac14;-Cup na-eje ozi: calorie 130, 1g abụba, 28g carbs, protein 6g, 5g fiber, 1g sugar

Kedu ihe nzuzo nke cuties bara ụba protein ndị a, ị jụrụ? Ngwakọta mbinye aka nke ndị agha mmiri, lentil na agwa garbanzo. Nke ka mma, ha abụghị GMO na enweghị shuga agbakwunyere.

/mkpọ isii na Amazon

27. Annie's Organic Cocoa Bunnies

Kwa & frac34; - iko oriri: calorie 110, 1½ abụba, 22g carbs, 2g protein, 2g fiber, 8g shuga

Eziokwu: Ọ dịbeghị mgbe ị ga-akacha aka maka ọka ọka, karịsịa ma ọ bụrụ na ọ na-atọ ụtọ dị ka chocolate. Gluten agaghị abụkwa nsogbu, ebe ọ bụ na a na-eji ọka ọka, ọka ọka na ntụ ọka osikapa kama ọka wit.

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28. Erin Baker's Homestyle Granola

Kwa & frac12;-Cup na-eje ozi: calorie 280, 14g abụba, 34g carbs, protein 7g, 5g fiber, 9g sugar

Nhọrọ a dị na njedebe dị elu n'ihe gbasara calorie, abụba na shuga ma e jiri ya tụnyere ndị ọzọ na ndepụta a. Ma buru n'uche na nri ụtụtụ bụ naanị otu nri - ọ dị nnọọ mma iji ya mee ihe n'ụtụtụ ma rie nri kwesịrị ekwesị maka ụbọchị ndị ọzọ.

/mkpọ isii na Amazon

mmega ahụ maka ifelata abụba ogwe aka

29. Otu Degree pulitere Oat O’

Kwa & frac34;-cup na-eje ozi: calorie 110, 1½ abụba, 19g carbs, protein 4g, fiber 3g, 2g shuga.

Ọ bụ organic, vegan, na-adịgide adịgide na-enwechaghị shuga na sodium. Mkpụrụ ọka ahụ enweghịkwa ọka wit, nke e ji ọka oat dum pulitere, garbanzos organic pulitere na tapioca starch kama.

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30. Paleonola Grain-Free Original Granola

Kwa & frac14;-Cup na-eje ozi: calorie 146, 11½ abụba, 10g carbs, protein 3.4g, fiber 2.3g, shuga 6.7g

A na-eme nhọrọ a na-enweghị gluten, nke na-abụghị GMO na ihe niile ma e wezụga sink kichin. Anyị na-ekwu almọnd, pecans, ugu osisi, cranberries a mịrị amị, walnuts, mkpụrụ osisi sunflower, aki oyibo shredded na ndị ọzọ.

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