I-breakfast cereal akuyona nje izingane futhi ingaba yingxenye enhle futhi enempilo kwanoma yisiphi isidlo sakusasa sabantu abadala. Bheka imikhiqizo engaphansi kweshukela, i- sodium , ne-fat, kodwa ephezulu e-fibre namaprotheni. Ukubala kwekhalori kubalulekile futhi. Kungumqondo omuhle ukubheka uhlu lwezithako. Ukudla okuphelele noma ama-oats kufanele kube phezulu kwezinhlu zokudla.
Kunezinhlobo eziningi zezinhlobo nezinhlobonhlobo zokudla kwasekuseni ezitolo zamashalofu esitolo. Abaningi babo bathengiswa ngezingane, kodwa kunezinhlobo eziningi zezinto abantu abadala abakuthandayo. Hlola ngokucophelela ukudla okunomsoco okuyisishiyagalolunye okusanhlamvu okubizwa ngokuthi yi-brand-name (Post, Kellog's, and General Mills) empeleni okuhle kubantu abadala:
Ngqolowa Ethunyelwe Ngotshani
| INgoma Ethunyelwe Ngamaqiniso Okudla | |
|---|---|
| Ukukhonza Usayizi 1 ukukhonza (49 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 170 | |
| Ama-calories avela ku-Fat 9 | |
| Ingqikithi yenhlawulo 1g | 2% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.5g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 0mg | 0% |
| Potassium 190mg | 5% |
| Ama-carbohydrates 40g | 13% |
| I-Fiber Diet 6g | 24% |
| Ama-Sugar 0g | |
| Amaprotheni 6g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 2% · Iron 6% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Ukukhamba okukolweni yiyona elula kunawo wonke okusanhlamvu. Akukho lutho kodwa ukolweni kanye ne- BHT encane njengendlela yokulonda . Ayinayo i-sodium futhi ayikho ushukela kanti indebe eyodwa ye-Wheated Shredded ine-6 amagremu fiber nama-6 amagremu amaprotheni, okwenza kube okukhethwa lapha lapha.
I-khalori-ehlakaniphile kwakungaphakathi phakathi kwepakethe, nama-kilojoule angu-170.
Yisebenzela ukolweni oluthiwa ngama- berries amasha kanye nobisi noma ubisi lwe-alimondi. Njengoba ingenayo ushukela owengeziwe, ungangezela isipuni seshukela futhi usengaphansi kwama-5 amagremu ngokukhonza ngamunye.
I-General Mills Fiber One
Isikhathi sokudla kwasekuseni kuhle ukuthola i-fiber ngaphezulu, kanti indebe eyodwa ye-Fiber One isitshalo ine-28 amagremu we-fiber.
I-Fiber One yangempela ayinaso ushukela nama-4 amagremu amaprotheni. Kumaphethelo aphansi ama-khalori, futhi, ngekhobe eyodwa engu-120. Izithako zalo ezimbili zokuqala yiwo wonke okusanhlamvu okolweni okusanhlamvu nommbila wezinhlamvu. Akuyona ephansi kunazo zonke, nge-220 milligrams indebe. Kodwa ayikho phezulu kwi-sodium noma.
Abantu abaningi badinga i-fiber ngaphezulu kodwa qaphela uma ufuna ukushintshela kulolu mkhiqizo kusuka ku-fiber engezansi. Kufanele uqale ngesigamu sendebe (okungukuthi usayizi wokukhonza ebhokisini) bese usebenza ngendlela yakho. Kungenxa yokuthi ipheshana lakho lokugaya lingadinga isikhathi esincane sokujwayela i-fibre eyengeziwe.
I-General Mills Cheerios
Enye indebe ye-Cheerios (yokuqala) njengegramu eyodwa kuphela yeshukela, ama-gramu angu-3 e-fiber, ama-gramu angu-3 amaprotheni nama-calories angu-100 kuphela. Isithako sokuqala yi-oats egcwele okusanhlamvu ne-cornstarch. Ibuye ine-milligram eyi-140 ye-sodium ngayinye yokukhonza indebe, ngakho-ke kuhle kakhulu ekudleni okuphansi kwe-sodium .
Khonza ama-Cheerios ngohlobo oluthandayo lobisi kanye nezinye izithelo ezilicatshiwe noma amajikijolo. Kungenye enye isitshalo eshiya igumbi lesikhumba seshukela uma uthanda ukunambitheka okumnandi.
I-General Mills Total
Into enkulu kakhulu ukuthi ilayishwa amavithamini namaminerali. Yiqiniso, zonke lezi okusanhlamvu ziqiniswa ngamanye amakhidiyutrienti , kodwa Ingqikithi iqukethe amaphesenti angu-100 amaningi kubo.
Kuhle, kodwa kubalulekile ukuqhubeka nokudla izithelo nemifino enempilo usuku lonke.
Ingqikithi inhle ngoba ine-4 gram fibre, cishe ama-3 amagremu amaprotheni, nama-calories angu-133. Lokho kuhle kakhulu kwe-sodium-wise, nge-186 milligrams. Uneshukela elincane kunamanye ama-brand, futhi lubhalwe njengesithako sesibili, ngemva kokukolweni kakolweni, futhi linama-gramu angama-7 eshukela indebe ngayinye ye-cereal eyomile. Kodwa kuhle uma ungafaki ushukela owengeziwe. Engeza amajikijolo nezithelo ukuze uthole ubumnandi obengeziwe kunalokho.
Iposi le-Honey Bunches of Oats
Lokhu kungase kusimangaze ngoba kungenye yezitshalo ezithandekayo, kodwa hey, akuwona wonke umuntu ofuna into ethanda i-cardboard njalo ekuseni.
Kodwa-ke nakuba kuyimnandi, izithako ezimbili zokuqala ziyizilimo kanye nokhula wonke okusanhlamvu (ungase umangale ukuthi zingaki okusanhlamvu ezinokweshukela ohlwini lwesibini).
Iba neshukela elincane kunabanye, ne-8 amagremu ngayinye indebe ye-cereal eyomile, ngakho akusilo umqondo omuhle ukwengeza noma yisiphi ishukela esitsheni. Kodwa cishe cishe amagremu ama-3 e-fiber namagremu ama-3 amaprotheni. Enye indebe inamakholori angaba ngu-160 kanye ne-187 milligrams ye-sodium, engalungile.
Amakhilomitha Okujwayelekile Amakhansela
Ukudla akulona okwamanje okusanhlamvu okumnandi, kodwa baneshukela elincane elifakiwe. Noma kunjalo, ngama-kilojoule angu-133, ama-253 milligrams sodium, ama-gramu ayi-5, ushukela, ama-4 amagremu ama-fibre nama-3 amagremu amaprotheni, kuyisinqumo esiqinile sokudla kwasekuseni okunempilo. Izithako ezimbili zokuqala yiwo wonke okusanhlamvu okusanhlamvu noshukela.
Ukondla kuhle uma kugcwele izithelo noma amajikijolo, kanye nohlobo oluthandayo lobisi. Mhlawumbe enye ibhotela ye-toast ne-nut enhlangothini.
I-General Mills Corn Chex
I-Corn Chex yinye isitshalo se-plain, kodwa i-calories ne-ushukela ephansi, ngakho yenza ama-ayisikhombisa ayisikhombisa. Enye indebe ine-calories angu-120, ama-milligram angu-220, i-gramu ayi-3, i-gramu ayi-2 amagremu, nama-gramu angu-2 amaprotheni. Izithako ezimbili zokuqala ziyizilimo zommbila ogcwele kanye nokolweni.
Njengoba sesincane ushukela, ungangezela kancane kancane ushukela ovamile. Kodwa njengoba kuhlangothini oluphansi kuze kube sekugcineni kwe-fiber okuqukethwe, ngicabanga ukuthi kufanele kukhonjwe ngokusiza okukhulu kwezithelo ezintsha.
Izitshalo Ezingazange Zenze Eziyisikhombisa Eziphezulu
Lezi zimpawu akuzona ezimbi kakhulu kuwe kodwa azizange zenze uhlu lwezinkomo zokudla kwasekuseni ezindala kakhulu.
I-General Mills Golden Grahams
Ulwazi lokudla okunomsoco indebe:
- Amakholori angu-160
- 320 milligrams sodium
- 13 amagremu ushukela
- 3 amagremu fiber
- 3 amagremu amaprotheni
Izithako ezimbili zokuqala: ukolweni konke okusanhlamvu, ushukela
Qaphela: Ushukela omningi kanye ne-sodium eminingi yokudla okusasa kwasekuseni. Ama-fibre namaprotheni alungile, noma kunjalo.
I-General Mills Basic 4
Ulwazi lokudla okunomsoco indebe:
- Amakholori angu-200
- 280 milligrams sodium
- 13 amagremu ushukela
- 4 amagremu fiber
- 4 amagremu amaprotheni
Izithako ezimbili zokuqala: ukolweni konke okusanhlamvu, ukolweni
Qaphela: Enye isitshalo esinoshukela oluningi. Okubi kakhulu, ngoba kunamaprotheni anele ne-fiber okwangenza ngijabule.
I-Raisin Bran kaKellogg
Ulwazi lokudla okunomsoco indebe:
- Amakholori angu-190
- 210 milligrams sodium
- 18 amagremu ushukela
- 7 amagremu fiber
- 5 amagremu amaprotheni
Izithako ezimbili zokuqala: ukolweni okusanhlamvu ogcwele, omisiwe
Qaphela: Kuphezulu ushukela, kodwa okuningi kwalokho kungenzeka ukuthi kuvela emvini omisiwe, akuwona wonke omubi. Iqukethe i-fibre eningi kanye nenani eliphakeme lamaprotheni.
Special K Kellogg
Ulwazi lokudla okunomsoco indebe:
- Amakhalori angu-120
- 220 milligrams sodium
- 4 amagremu ushukela
- 0 amagremu fiber
- 6 amagremu amaprotheni
Izithako zokuqala ezimbili: irayisi, ukolweni gluten
Qaphela: Kunamaprotheni amaningi namakholori aphansi, kodwa ukuntuleka kwe-fiber kuyadumaza.
Umkhiqizo kaKellogg 19
Ulwazi lokudla okunomsoco indebe:
- Amakholori angu-110
- 220 milligrams sodium
- 4 amagremu ushukela
- 1 igramu fiber
- 3 amagremu amaprotheni
Izithako ezimbili zokuqala: okusanhlamvu okusanhlamvu, ushukela
Qaphela: Akukubi kakhulu. I-low in kilojoule noshukela, futhi ineziprotheyini ezithile, kodwa iphinde ibe ne-fiber.
I-Cracklin 'Oat Bran yaseKellogg
Ulwazi lokudla okunomsoco indebe:
- Amakholori angu-257
- 180 milligrams sodium
- 19 amagremu ushukela
- 8 amagremu fiber
- 5 amagremu amaprotheni
Izithako zokuqala ezimbili: oats okusanhlamvu lonke, ushukela
Qaphela: Ngakolunye uhlangothi akusikho phezulu kwe-sodium futhi kunezintambo eziningi namaprotheni. Enye yezinkinga ukuthi unoshukela omningi futhi lokhu kuyisisodwa esisodwa esinamafutha amaningi, esingaba ngu-9 amagremu.
Thumela Amantongomane Amagilebhisi
Ulwazi lokudla okunomsoco indebe:
- Amakholori angu-420
- 540 milligrams sodium
- 10 amagremu ushukela
- 14 amagremu fiber
- 12 amagremu amaprotheni
Izithako ezimbili zokuqala: ufulawa ogcwele okusanhlamvu okusanhlamvu, ufulawa webhali
Qaphela: Amakholori amaningi okudla okusasa kwasekuseni ne-sodium kakhulu. Kodwa liphezulu e-fibre namaprotheni.
Thumela i-Raisin Bran
Ulwazi lokudla okunomsoco indebe:
- Amakholori angu-190
- 230 milligrams sodium
- 20 amagremu ushukela
- 8 amagremu fiber
- 5 amagremu amaprotheni
Izithako ezimbili zokuqala: ukolweni okusanhlamvu ogcwele, omisiwe
Qaphela: Nakhu elinye icala lapho ushukela owedlula khona kungenzeka ukuthi uvela emavinini omisiwe. Inokuningi kwe-fibre namaprotheni.
Izitshalo Azikho Ezinhle Kangako
Ngakho yini ukudla okusasa kwasekuseni okungcono kakhulu ukuthi ubukeke? Lezi zitshalo zihluleka uketshezi olugcwele ngakho-ke kukhona okuncane noma akukho fiber. Futhi abanye baneshukela amaningi. Njengalawa:
I-Rice Crispies kaKellogg
Ulwazi lokudla okunomsoco indebe:
- Amakholori angu-160
- 227 milligrams sodium
- 12 amagremu ushukela
- 0 amagremu fiber
- 1 gram amaprotheni
Izithako zokuqala ezimbili: ilayisi, ushukela
Qaphela: Lo akuyona isitshalo esibi kunazo zonke, kodwa kuyadumaza.
Izindwangu Zamafutha Okuthunyelwe
Ulwazi lokudla okunomsoco indebe:
- Amakholori angu-145
- 192 milligrams sodium
- 12 amagremu ushukela
- 0 amagremu fiber
- 2 amagremu amaprotheni
Izithako zokuqala ezimbili: ilayisi, ushukela
Qaphela: Lezi ziyi-rice crispies ezimibalabala.
I-Froot Loops kaKellog
Ulwazi lokudla okunomsoco indebe:
- Amakhalori angu-113
- 141 milligrams sodium
- 13 amagremu ushukela
- 3 amagremu fiber
- 2 amagremu amaprotheni
Izithako ezimbili zokuqala: ushukela, ufulawa wommbila
Qaphela: Mhlawumbe intandokazi ebuntwaneni kodwa ayiyona into enhle.
Izwi kusuka
Ukudla okusanhlamvu kokudla kwasekuseni kuwumqondo omuhle ngoba kulula ukuyilungisa. Ungadla ukudla okusheshayo futhi uphume umnyango ukuze uqale usuku lwakho olumatasa. Khetha okusanhlamvu okwenziwe ngezinhlamvu ezigcwele ngaphandle kokushukela okwedlulele futhi uzigqoke ngezithelo ezintsha namajikijolo ukuze uthole izinzuzo ezengeziwe zezempilo.
Imithombo:
I-General Mills Inc. "Imifino."
I-Kellogg Co. "I-Brand yethu s."
I-Post Foods. "Amabhizinisi ethu."