Ba za mu taɓa girma daga ƙuruciyarmu da muka fi so ba hatsi (yana kallon ku, Reese's Puffs). Amma fara ranar da kwanon da ke cike da sukari ba shi da gamsarwa kamar yadda yake a da. Ko kuna neman yin ƙarin aiki zaren a cikin abincinku, yanke baya sukari ko tafi marasa alkama , akwai ton na gina jiki zažužžukan zabi daga. Don haka, tare da taimakon Dr. Felicia Stoler , DCN, likitan cin abinci mai rijista, masanin abinci mai gina jiki da likitan ilimin motsa jiki, mun sanya jerin mafi kyawun hatsi da zaku iya siya. Kusan kowane hatsi a cikin wannan jeri yana da cikakken hatsi ko abinci gaba ɗaya a matsayin sinadarin farko, gram 10 ko ƙasa da ƙarar sukari a kowane hidima. kuma aƙalla gram 2 kowanne na furotin da fiber kowace hidima.
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Hatsi mai-Fiber
Walmart/Baya: amguy/Getty Hotuna1. Bayan Innabi-kwayoyi
Per & frac12; - kofin bauta: 210 adadin kuzari, 1g mai, 47g carbs, 6g gina jiki, 7g fiber, 5g sukari
Babu shakka cewa wannan kwano mai gamsarwa zai ci gaba da cika ku har zuwa lokacin abincin rana. Yana da zaɓin lafiyayyan zuciya, tunda yana da ƙarancin kitse da kitse mai yawa da cholesterol. Mafi kyau duk da haka, yana da mai ƙarfi tare da baƙin ƙarfe, zinc, bitamin B6, folic acid da sauransu.
Walmart/Baya: amguy/Getty Hotuna2. Fiber One Original Breakfast Cereal
A kowace 2/3-kofin bauta: 90 adadin kuzari, 1g mai, 34g carbs, 3g gina jiki, 18g fiber, 0g sukari.
Ba wai kawai wannan gidan abinci mai gina jiki ba shi da sukari, ya wuce cikawa, godiya ga babban abun ciki na fiber (sabis guda ɗaya ya ƙunshi kashi 65 na adadin shawarar yau da kullun). Hakanan yana da ƙarancin adadin kuzari da mai.
Amazon/Baya: amguy/Getty Hotuna3. Kashi GOLEAN Original
Kowane 1 & frac14; - kofin bauta: 180 adadin kuzari, 2g mai, 40g carbs, 12g furotin, 13g fiber, 8g sukari
Tushen wannan zaɓen cikon shine hatsin zuma na Kashi da aka yi da hatsi guda bakwai, kamar jajayen alkama mai tauri, shinkafa launin ruwan kasa, sha'ir da hatsi.
Walmart/Baya: amguy/Getty Hotuna4. Kellogg's All-Bran Original
A kowace 2/3-kofin bauta: 120 adadin kuzari, 2g mai, 32g carbs, 5g gina jiki, 12g fiber, 9g sukari.
Jerin abubuwan sinadaran ya wuce sauki, kawai ya hada da bran alkama, sukari, dandanon malt da gishiri. Ya riga ya yi yawa a cikin fiber kuma yana da wadata da bitamin da ma'adanai, don haka haɗa shi tare da 'ya'yan itace sabo da yogurt na Girkanci don ƙara cikawa.
Walmart/Baya: amguy/Getty Hotuna5. Buga shredded Alkama
A kowace 1 kofin bauta: 200 adadin kuzari, 1g mai, 44g carbs, 6g gina jiki, 7g fiber, 0g sukari.
Ba GMO ba ne, lafiyayyan zuciya, ba tare da sukari ba kuma yana da sinadari ɗaya kawai: alkama gabaɗaya. Idan kuna son Frosted Mini-Wheats amma ba abun ciki na sukari ba, haɗa wannan sigar kyauta tare da madara mara ƙiwo da kuka fi so don ramawa.
Amazon/Baya: amguy/Getty Hotuna6. Uncle Sam Asalin Alkama Berry Flakes
Per & frac34; - kofin bauta: 220 adadin kuzari, 6g mai, 43g carbs, 8g gina jiki, 10g fiber, 0g sukari
A'a, wannan ba hatsin 'ya'yan itace ba ne - berries na alkama gabaɗaya cer alkama. (Ka ji daɗi don ɓata su tare da sabbin berries, kodayake.) Wannan zaɓin lafiyayyen zuciya ba GMO bane, vegan kuma yana ɗaukar kashi 93 na omega-3 ɗin ku na yau da kullun a cikin kowane hidima.
tsarin abinci don rasa nauyi a cikin wata guda
Amazon/Baya: amguy/Getty Hotuna7. Cascadian Farm Organic Hearty Morning Fiber
Kowace hidimar 1-kofin: 220 adadin kuzari, 3 & frac12; mai, 51g carbohydrates, 6g protein, 10g fiber, 10g sukari
Tushen alkama gabaɗaya + gungu na granola + rassan bran = karin kumallo mai kyau wanda zai kiyaye ku har zuwa lokacin cin abinci.
Amazon/Baya: amguy/Getty Hotuna8. Hanyar Halitta Smart Bran
Per & frac34; - kofin bauta: 110 adadin kuzari, 1g mai, 32g carbs, 4g gina jiki, 17g fiber, 8g sukari
Abubuwa kaɗan ne suke da mahimmanci a cikin hatsi kamar crunch. An yi sa'a, ƙwayar alkama na alkama, bran oat da husk iri na psyllium suna samar da hatsi mai ɗanɗano mai ɗanɗano wanda zai iya riƙe kansa da madara.
Amazon/Baya: amguy/Getty Hotuna9. Poop Kamar Champion High Fiber Cereal
Per & frac12; - kofin bauta: 160 adadin kuzari, 1½ mai, 34g carbs, 2g protein, 22g fiber, 2g sukari
Sunan ya faɗi duka. Tare da duk wannan fiber mai narkewa da mara narkewa, kwano ɗaya zai wanke hanjin ku kamar fara'a. Kuma wannan yana da fa'ida: Tsaftataccen hanji yana ɗaukar ƙarin abubuwan gina jiki, yana ba ku ruwa mafi kyau, yana ƙarfafa motsin hanji na yau da kullun da kiyaye aikin narkewar ku A1.
Amazon/Baya: amguy/Getty Hotuna10. Julian Bakery Gyada Man Fetur Cluster ProGranola
Per & frac12; - kofin bauta: 110 adadin kuzari, 6g mai, 16g carbs, 12g furotin, 14g fiber, 1g sukari
Idan jin daɗi, ɗanɗano mai daɗi shine kawai hanyar da kuke cin abinci mai kyau, Julian Bakery ya rufe ku. Sauran nau'ikan sun hada da cakulan, kirfa vanilla da espresso.
Hatsi mara-Sukari ko Ƙarƙashin Ciwon sukari
Sihiri Cokali/Baya: Hotunan amguy/Getty11. Cokali na Sihiri
A kowace 1 kofin bauta: 140-170 adadin kuzari, 7-9g mai, 10-15g carbs, 13g gina jiki, 1-2g fiber, 0g sukari.
Kuna son abubuwan da kuka fi so a yarinta? Kada ku duba fiye da wannan alamar mai cike da nostalgia. Ba wai kawai dukkanin hatsin Cokali na Magic suna da gram 13 zuwa 14 na furotin ba, 4 net carbs kuma babu alkama ko hatsi a kowane hidima, amma kuma ba su da sukari (har ma da ɗanɗano mai ɗanɗano da koko).
Katie Burton12. OffLimits
Kowane 1-kofin hidima: 120-160 adadin kuzari, 2½-3g mai, 22-29g carbs, 2-3g gina jiki, 3-5g fiber, 2-4g sukari.
Menene vegan, mara-gluten, Organic kuma mai daɗi duka? Haɗu da waɗannan hatsi iri ɗaya waɗanda ke alfahari tsakanin 3 zuwa 5 grams na fiber, 2 zuwa 3 grams na furotin da 2 zuwa 4 na sukari a kowace hidima. Mafi kyau duk da haka, kowannensu yana da sinadarai na musamman da ake nufi don haɓakawa ko kwantar da hankalin ku (kamar kafeyin kofi da kwantar da hankali ashwagandha ).
rigunan aure kasa da 500
Amazon/Baya: amguy/Getty Hotuna13.Buri Uku Mara Dadi
Per & frac34; - kofin bauta: 110 adadin kuzari, 2g mai, 15g carbs, 8g gina jiki, 3g fiber, 0g sukari
Godiya ga kyakkyawan jerin abubuwan sinadaran (kaza! furotin fis! tapioca! gishiri!), Wannan zaɓin vegan ne, keto, Paleo, low-carb da alkama. Har ila yau, 'ya'yan itacen Monk suna zaƙi ba tare da ƙara yawan sukari ba.
Amazon/Baya: amguy/Getty Hotuna14. Barbara’s Shredded Alkama Babban Biscuit Cereal
A kowace hidimar biskit guda biyu: 140 adadin kuzari, 1g mai, 32g carbs, furotin 4g, 5g fiber, 0g sukari
Maimakon auna kofi na hatsi kowace safiya, taimaki kanka ga biscuits na alkama shredded da za su tsaya a ƙarƙashin hatsi ko yogurt. Ba su da kashi 100 cikin 100 na dukan hatsi, vegan da marasa sukari.
Amazon/Baya: amguy/Getty Hotuna15. Catalina Crunch Cinnamon Toast Cereal
Per & frac12; - kofin bauta: 110 adadin kuzari, 5g mai, 14g carbs, 11g furotin, 9g fiber, 0g sukari
Aka sami daidaito mai daɗi tsakanin hatsin sukari da kuka fi so da burin gina jiki. Wannan lambar abokantaka na keto yana daure don kiyaye ku tsakanin abinci tsakanin furotin da abun ciki na fiber. 'Ya'yan itacen Monk yana sa sihirin ya faru da ɗanɗano mai hikima.
Amazon/Baya: amguy/Getty Hotuna16. Alpen No Sugar Added Muesli
Kowane 2/3-kofin hidima: 210 adadin kuzari, 3 & frac12; mai, 43g carbs, 8g gina jiki, 7g fiber, 6g sukari
Wannan muesli-style na Swiss wani tsohuwar makaranta ce ta hatsi, 'ya'yan itace (wanda ke da alhakin abun ciki na sukari na halitta) da kwayoyi. Tono a cikin birgima gabaɗayan flakes na hatsi tare da zabibi, gasasshen hazelnuts da yankakken almonds.
Eden Foods/Baya: amguy/Getty Hotuna17. Eden Foods Organic Brown Rice Flakes
Per & frac12; - kofin hidima: 180 adadin kuzari, 1 & frac12; mai, 40g carbohydrates, 3g protein, 1g fiber, 0g sukari
Duk yana farawa ne da ƙwayar ƙwayar cuta ta California gajeriyar hatsi mai launin ruwan kasa, wacce aka gasa kuma ana birgima cikin flakes. Bonus, za ku iya ba da wannan lambar niacin- da manganese mai arzikin zafi ko sanyi.
Amazon/Baya: amguy/Getty Hotuna18. Arrowhead Mills Puffed Gero
Kowane 1-kofin bauta: 60 adadin kuzari, & frac12; g mai, 11g carbs, 2g protein, 1g fiber, 0g sukari
Marasa lafiya na quinoa? Kuna buƙatar wannan tsohuwar hatsi a cikin rayuwar ku. Wannan nau'i mai kumbura yana ba da cikakkiyar furotin a cikin kowane hidima, kuma kusan kowa zai iya tono tunda yana da sodium-, cholesterol-, sukari- da gishiri.
Amazon/Baya: amguy/Getty Hotuna19. HighKey Honey Nut Protein Cereal
Per & frac12; - kofin bauta: 80 adadin kuzari, 4½ mai, 12g carbs, 10g furotin, 3g fiber, 0g sukari
Tare da wannan karin kumallo na keto, za ku iya samun Cheerios na Honey Nut ku ci su ma, ban da sukari. Abu na farko da ke kan lakabin shine keɓancewar furotin na madara, wanda (tare da almonds) yana taimakawa wajen ƙara cika hatsi.
Amazon/Baya: amguy/Getty Hotuna20. Abinci Don Rayuwa Ezekiel 4:9 Tushen Hatsi
Per & frac12; - kofin bauta: 190 adadin kuzari, 1g mai, 40g carbs, 8g furotin, 6g fiber, 0g sukari
Babu gari a nan, jama'a. Ezekiyel 4:9 Dukan hatsi an yi su ne daga ɓangarorin ƙwaya masu rai, da tatsuniyoyi da iri. Tsarin tsiro yana fitar da dukkan sinadarai masu gina jiki, yayin da a hankali yin burodi kuma yana taimakawa hatsi wajen kula da fiber da bran.
Abincin Gluten-Free
gr8 nufa21. gr8nola
Domin ⅓ - kofin bauta: 130 adadin kuzari, 6g mai, 17g carbs, 3g gina jiki, 2g fiber, 5g sukari.
Hellooooo, superfoods. Yayin da yawancin granolas suna da sneakily high sugar da mai abun ciki, gr8nola akasin haka. Tare da kawai gram 6 na mai da gram 5 na sukari a kowace hidima, wannan alamar soya-, kiwo- da alkama ba za ta ci gaba da ƙoshi ba maimakon barin ku da yunwa da sha'awar pancakes. (PS, yawancin dadin dandano suma vegan ne, ban da wanda ya hada da zuma.)
/samfurin fakiti goma a Amazon
Iya Elizabeth22. Zalla Elizabeth Kwakwa Cashew Gran-Free Granola
Domin ⅓ - kofin bauta: 170 adadin kuzari, 13g mai, 10g carbs, 4g gina jiki, 2g fiber, 5g sukari.
Da yake magana game da granola mai gina jiki wanda ba za mu iya isa ba, hadu Iya Elizabeth . Alamar tana da ton na granolas don ganowa (daga keto zuwa Paleo zuwa hatsi mara amfani), amma dukkansu ba GMO ba ne kuma an yi su da ingantattun sinadarai masu inganci.
Amazon/Baya: amguy/Getty Hotuna23. Ancient Girbi Quinoa Flakes
Domin ⅓ - kofin bauta: 150 adadin kuzari, 2g mai, 26g carbs, 6g gina jiki, 3g fiber, 5g sukari.
Babu wani abu a cikin nan sai kwayoyin halittar farin quinoa flakes. Ana nufin su zama madadin oatmeal mai wadatar furotin. Duk abin da ake buƙata shine tafasa flakes na tsawon daƙiƙa 90 har sai hatsi ya yi kauri.
Amazon/Baya: amguy/Getty Hotuna24. Bob's Red Mill Gluten-Free Tropical Muesli
Per & frac14; - kofin bauta: 120 adadin kuzari, 4½ mai, 18g carbs, 3g protein, 3g fiber, 4g sukari
Kuna kawai * tsammanin * hatsi marasa alkama suna da ban sha'awa. Wannan zaɓin, cikakke tare da mango, flakes na kwakwa da ƙwayayen macadamia, tabbaci ne cewa za su iya zama mai ban sha'awa sosai. Bob's kuma yana yin muesli na alkama, amma ana yin wannan daga hatsi da dawa maimakon.
Amazon/Baya: amguy/Getty Hotuna25. Bear tsirara Cacao da Cashew Butter Granola
Per & frac14; - kofin abun ciye-ciye: adadin kuzari 130, mai 6g, carbohydrates 18g, furotin 3g, fiber 2g, sukari 6g
Dukan hatsin hatsi suna saduwa da cakulan Fair Trade mai daɗi, ɗanɗanon shinkafa, pepitas da man shanu na cashew. Ba wai kawai yana ɗanɗano ɗanɗano mai daɗi ba, kowane nau'in gram 54 yana ɗauke da gram 23 na hatsi gabaɗaya.
Amazon/Baya: amguy/Getty Hotuna26. Ƙaunar Ƙarfin Ƙarfi O
Per & frac14; - kofin bauta: 130 adadin kuzari, 1g mai, 28g carbs, 6g gina jiki, 5g fiber, 1g sukari
Menene sirrin waɗannan cuties masu arzikin furotin, kuna tambaya? Haɗin sa hannu na sojan ruwa, lentil da wake na garbanzo. Mafi kyau duk da haka, ba GMO bane kuma basu ƙunshi ƙarin sukari ba.
Amazon/Baya: amguy/Getty Hotuna27. Annie's Organic Cocoa Bunnies
Per & frac34; - kofin hidima: adadin kuzari 110, 1½ mai, 22g carbohydrates, 2g protein, 2g fiber, 8g sukari
Gaskiya: Ba ku taɓa tsufa ba don hatsi mai siffar bunny, musamman idan yana ɗanɗano kamar cakulan. Gluten ba zai zama batun ko dai ba, tun da an yi shi da hatsin hatsi, da masarar masarar gabaɗaya da garin shinkafa maimakon alkama.
Amazon/Baya: amguy/Getty Hotuna28. Erin Baker's Homestyle Granola
Per & frac12; - kofin bauta: 280 adadin kuzari, 14g mai, 34g carbs, 7g gina jiki, 5g fiber, 9g sukari
Wannan zaɓin yana kan mafi girma cikin sharuddan adadin kuzari, mai da sukari idan aka kwatanta da wasu akan wannan jerin. Amma ka tuna cewa karin kumallo ne kawai daya abinci - yana da kyau sosai don kunna shi da safe kuma ku ci da kyau don sauran rana.
yadda ake hana asarar gashi a gida
Kasuwar Haɓaka/Baya: Hotunan amguy/Getty29. Digiri Daya Tushen Oat O’s
Per & frac34; - kofin bauta: 110 adadin kuzari, 1½ mai, 19g carbs, 4g protein, 3g fiber, 2g sukari
Yana da kwayoyin halitta, vegan, noma mai ɗorewa kuma mai ƙarancin sukari da sodium. Har ila yau, hatsin ba shi da alkama, wanda aka yi da hatsin hatsi gabaɗaya, garbanzos na halitta da kuma sitaci tapioca maimakon.
Kasuwar Haɓaka/Baya: Hotunan amguy/Getty30. Paleonola Grain-Free Original Granola
Per & frac14; - kofin bauta: 146 adadin kuzari, 11½ mai, 10g carbs, 3.4g furotin, 2.3g fiber, 6.7g sukari
Wannan zabin mara-gluten, wanda ba na GMO ba an yi shi ne da komai da komai in banda nutsewar kicin. Muna magana da almonds, pecans, kabewa tsaba, busassun cranberries, walnuts, sunflower tsaba, shredded kwakwa da sauransu.
LABARI: Mafi Kyawun Kayan Man Gyada 10 Mafi Lafiya, A cewar Masanin Nutrition
