Chakudya chachakudya si cha ana okha ndipo chingakhale chakudya chokoma ndi chamoyo cha chakudya cham'mawa. Fufuzani mankhwala omwe ali otsika mu shuga, sodium , ndi mafuta, koma apamwamba kwambiri mu mchere ndi mapuloteni. Kuwerengera kalori n'kofunikira kwambiri. Ndimalingaliro abwino kuyang'ana mndandanda wa zosakaniza. Mbewu iliyonse kapena oats ayenera kukhala pamwamba pazitsulo zosakaniza.
Pali mitundu yambiri yamakina ndi zakudya zachakudya m'mabiriketi. Ambiri mwa iwo amagulitsidwa kwa ana, koma pali zambiri zomwe anthu akuluakulu angakonde. Yang'anirani za zakudya Zakudya zazikulu zisanu ndi ziwiri (Post, Kellog's, ndi General Mills) omwe ali abwino kwa akuluakulu:
Tirigu Wobiridwa M'malo
| Tsamba Loyera Bwino Mfundo Zowonjezera | |
|---|---|
| Kutumikira Kukula 1 kutumikira (49 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 170 | |
| Ma calories ochokera ku Fat 9 | |
| Total Fat 1g | 2% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0.5g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potaziyamu 190mg | 5% |
| Zakudya 40g | 13% |
| Matenda a Zakudya 6g | 24% |
| Sugars 0g | |
| Mapuloteni 6g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 2% · Iron 6% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Tirigu wobiridwa ndiwo zakudya zosavuta kwambiri. Siko koma tirigu ndi BHT pang'ono ngati chotetezera . Alibe sodium ndipo palibe shuga ndipo chikho chimodzi cha Tirigu Shredded chiri ndi magalamu 6 magetsi ndi 6 magalamu a mapuloteni, omwe amawapanga kukhala apamwamba kwambiri pano.
Nzeru ya kalori inali pafupi pakati pa paketi, ndi makilogalamu 170.
Sungani Tirigu Wobiriwira ndi zipatso zatsopano komanso mkaka kapena mkaka wa amondi. Popeza mulibe shuga wowonjezera, mukhoza kuwonjezera supuni ya shuga ndikukhalabe pansi pa magalamu asanu pa ntchito iliyonse.
Mitundu Yambiri ya Mitsulo Mmodzi
Chakudya chachakudya ndibwino kuti mupeze zowonjezera, ndipo chikho chimodzi cha chimanga cha Fiber One chiri ndi magalamu 28 a fiber.
Fiber One yapachiyambi ilibe shuga ndi magalamu 4 a mapuloteni. Ndikumapeto kwa makilogalamu, komanso, ndi kapu imodzi yokwana 120. Zowonjezera zake ziwiri zoyambirira ndi tirigu wabwino ndi tirigu ndi chimanga. Sikuti ali otsika kwambiri mu sodium, ndi 220 milligrams pa chikho. Koma sizingafike mu sodium ngakhale.
Anthu ambiri amafunikira zowonjezera zowonjezera koma samalani ngati mukufuna kusinthana ndi chizindikirochi kuchokera kumtengowo. Mukuyenera kuyamba ndi theka la chikho (ndilo kukula kwa bokosi) ndikugwira ntchito yanu. Ndichifukwa chakuti kapangidwe kanu kakang'ono kakang'ono kamene kanyama kakang'ono kamakhala kofunika kanthawi kochepa kuti kagwiritsidwe ntchito pazitsulo zina.
Makampani a General Mills Cheerios
Chikho chimodzi cha Cheerios (choyambirira) monga galamu limodzi lokha la shuga, 3 magalamu a fiber, 3 magalamu a mapuloteni ndi makilogalamu 100 okha. Choyamba choyamba ndicho mafuta obiriwira ndi chimanga. Ali ndi mamiligalamu 140 a sodium imodzi ya kapu yotumikira, kotero ndi yabwino kwa zakudya zotsika kwambiri .
Tumikirani Cheerios ndi mtundu womwe mumakonda mkaka ndi zipatso zina kapena zipatso. Ndi mbewu ina yomwe imachoka m'chipinda cha supuni ya shuga ngati mukufuna kukoma kokoma.
Zonse za Mills Total
Chinthu chachikulu ndi chakuti amanyamula mavitamini ndi mchere. Inde, mbewu zonsezi zimalimba ndi micronutrients , koma Total ili ndi 100 peresenti ya ambiri.
Ndibwino, koma ndibwino kuti mupitirize kudya zipatso zambiri ndi zamasamba tsiku lonse.
Zonse ndi zabwino chifukwa zimakhala ndi magalamu 4 magetsi, pafupifupi 3 magalamu a mapuloteni, ndi makilogalamu 133. Ndizovuta kwambiri sodium-wise, ndi 186 milligrams. Ali ndi shuga wambiri kuposa mankhwala ena, ndipo amalembedwa monga chophatikiza chachiwiri, pambuyo pa tirigu wathunthu, ndipo ali ndi magalamu asanu ndi awiri a shuga pa chikho cha tirigu wouma. Koma ndi bwino malinga ngati simukuwonjezera shuga. Onjezerani zipatso ndi zipatso kuti mukhale okoma m'malo mwake.
Thumbani Thupi la Uchi wa Oat
Uyu akhoza kudabwitsidwa chifukwa ndi imodzi mwa tirigu wokoma, koma ayi, sikuti aliyense amafuna chinachake chomwe chimakonda makatoni m'mawa uliwonse.
Koma ngakhale zili zotsekemera, zida ziwiri zoyambirira ndizo chimanga ndi tirigu wambiri (mungadabwe kuti tirigu ambiri ali ndi shuga lachiwiri).
Ali ndi shuga pang'ono kuposa ena, ndi magalamu 8 pa kapu imodzi yamphongo youma, choncho sizomwe mungapange shuga ku mbale. Koma ali pafupifupi magalamu atatu a fiber ndi 3 magalamu a mapuloteni. Chikho chimodzi chiri ndi makilogalamu pafupifupi 160 ndi 187 milligrams sodium, zomwe si zoipa.
Zolota Zamagulu Zambiri
Magudu sizitsamba zokoma, koma amakhala ndi shuga pang'ono. Komabe, ndi makilogalamu 133, 253 milligrams sodium, 5 magalamu a shuga, 4 magalamu amitundu ndi 3 magalamu a mapuloteni, ndizofunikira kudya chakudya cham'mawa. Zowonjezera ziwiri zoyambirira ndi tirigu wambiri wa tirigu ndi shuga.
Magudu ndi abwino ngati ali ndi zipatso kapena zipatso, pamodzi ndi mtundu womwe mumakonda mkaka. Mwinamwake zina zonse za tirigu ndi supu ya mafuta kumbali.
Mitengo Yambiri Mbewu Yam'madzi
Mbewu ya Chex ndi mbewu zina zosavuta, koma ndizochepa m'matumba ndi shuga, kotero zimapanga asanu ndi awiri pamwamba. Chikho chimodzi chili ndi makilogalamu 120, mamiligalamu 220 sodium, 3 magalamu, shuga, 2 magalamu, ndi 2 gramu mapuloteni. Zopangira ziwiri zoyambirira ndizo chimanga chambewu ndi chimanga.
Popeza ndi otsika shuga, mukhoza kuwonjezera shuga wamba. Koma popeza zili pamunsi wotsika kwambiri, ndikuganiza kuti ziyenera kutumikiridwa ndi kuthandizira kwa zipatso zambiri.
Nkhumba Zomwe Sizinapange Zisanu ndi ziwiri Zapamwamba
Mankhwalawa si olakwika kwa inu koma sanapange mndandanda wa mbewu zabwino kwambiri zakumwa zachakudya.
Mitsinje Zachikhalidwe Golden Grahams
Chidziwitso cha zakudya pa chikho:
- Makilogalamu 160
- 320 milligrams sodium
- 13 magalamu shuga
- 3 gm zitsulo
- 3 magalamu a mapuloteni
Zoyamba ziwiri zoyamba: tirigu wonse tirigu, shuga
Zindikirani: shuga wochuluka komanso sodium yambiri yambewu yam'mawa. Zizindikiro ndi mapuloteni ndi zabwino, ngakhale.
General Mills Basic 4
Chidziwitso cha zakudya pa chikho:
- Makilogalamu 200
- 280 milligrams sodium
- 13 magalamu shuga
- 4 magalamu
- 4 magalamu a mapuloteni
Zakudya ziwiri zoyamba: tirigu wonse wa tirigu, chimanga
Zindikirani: Chomera china ndi shuga wambiri. Oipa, chifukwa ali ndi mapuloteni okwanira ndi mavitamini kuti andisangalatse.
Nthambi ya Raisin ya Kellogg
Chidziwitso cha zakudya pa chikho:
- Makilogalamu 190
- 210 milligrams sodium
- 18 magalamu shuga
- Magalamu 7 magalamu
- 5 magalamu a mapuloteni
Zoyamba ziwiri zoyamba: tirigu wonse tirigu, zoumba
Zindikirani: Ndizovuta mu shuga, koma zambiri mwa izo zimabwera kuchokera ku zoumba, zomwe siziri zoipa zonse. Zili ndi mavitamini ambiri komanso mapuloteni ambiri.
Special K. Kellogg
Chidziwitso cha zakudya pa chikho:
- Makilogalamu 120
- 220 milligrams sodium
- 4 magalamu shuga
- 0 gm zitsulo
- 6 magalamu a mapuloteni
Zoyamba ziwiri: mpunga, tirigu gluten
Zindikirani: Zambiri zamapuloteni ndi zotsika kwambiri, koma kusowa kwa zidazi ndi zokhumudwitsa.
Ntchito ya Kellogg 19
Chidziwitso cha zakudya pa chikho:
- Makilogalamu 110
- 220 milligrams sodium
- 4 magalamu shuga
- 1 gram fiber
- 3 magalamu a mapuloteni
Zoyamba ziwiri zogwiritsa ntchito: chimanga chamtundu, shuga
Zindikirani: Osati zoipa kwambiri. Ma calories otsika ndi shuga, ndipo ali ndi mapuloteni ena, koma ali otsika kwambiri.
Nthambi ya Cracklin 'Oat ya Kellogg
Chidziwitso cha zakudya pa chikho:
- Makilogalamu 257
- 180 milligrams sodium
- 19 magalamu shuga
- 8 magalamu
- 5 magalamu a mapuloteni
Zowonjezera ziwiri zoyamba: oat wa tirigu wonse, shuga
Zindikirani: Pazitsulo zabwino sizomwe zili mu sodium ndipo muli ndi zida zambiri ndi mapuloteni. Imodzi mwazifukwa ndikuti imakhala ndi shuga wambiri ndipo ichi ndi chimanga chomwe chimakhala ndi mafuta ochuluka, omwe ali ndi magalamu 9.
Sakani Nutsamba Wamphesa
Chidziwitso cha zakudya pa chikho:
- 420 makilogalamu
- 540 milligrams sodium
- 10 magalamu shuga
- 14 magalamu
- 12 magalamu mapuloteni
Zakudya ziwiri zoyamba: ufa wonse wa tirigu, ufa wa balere
Zindikirani: Zambiri zambiri zopangira chakudya cham'mawa ndi sodium kwambiri. Koma ndipamwamba kwambiri mumatope ndi mapuloteni.
Thumba Loyambira Bran
Chidziwitso cha zakudya pa chikho:
- Makilogalamu 190
- 230 milligrams sodium
- 20 magalamu shuga
- 8 magalamu
- 5 magalamu a mapuloteni
Zoyamba ziwiri zoyamba: tirigu wonse tirigu, zoumba
Dziwani: Pano pali vuto lina limene shuga yowonjezera ikhoza kubwera kuchokera ku zoumba. Ali ndi zida zambiri ndi mapuloteni.
Nthanga Zomwe Sizabwino Kwambiri
Ndiye kodi chakudya cham'mawa chomwe sichili chabwino kwa inu kumawoneka bwanji? Nkhumba izi sizikusowa mu mbewu zonse kotero palizitsulo zochepa kapena zopanda kanthu. Ndipo ena ali ndi shuga wambiri. Monga awa:
Mitundu ya Mpunga wa Kellogg
Chidziwitso cha zakudya pa chikho:
- Makilogalamu 160
- 227 milligrams sodium
- 12 magalamu shuga
- 0 gm zitsulo
- 1 gramu mapuloteni
Zoyamba ziwiri zoyamba: mpunga, shuga
Zindikirani: Izi sizinthu zoyipa kwambiri, koma ndizokhumudwitsa.
Mabala a Fruity Post
Chidziwitso cha zakudya pa chikho:
- Makilogalamu 145
- 192 milligrams sodium
- 12 magalamu shuga
- 0 gm zitsulo
- 2 magalamu mapuloteni
Zoyamba ziwiri zoyamba: mpunga, shuga
Zindikirani: Izi zimakhala zokongola kwambiri za mpunga crispies.
Froot Loops wa Kellog
Chidziwitso cha zakudya pa chikho:
- 113 makilogalamu
- 141 milligrams sodium
- 13 magalamu shuga
- 3 gm zitsulo
- 2 magalamu mapuloteni
Zoyamba ziwiri: shuga, ufa wa chimanga
Zindikirani: Mwinamwake ubwino waunyamata koma osasankha bwino.
Mawu ochokera
Kudya chakudya cha kadzutsa ndi lingaliro lalikulu chifukwa ndi losavuta kukonzekera. Mungadye chakudya chofulumira ndikuchoka pakhomo kuti muyambe tsiku lotanganidwa. Sankhani zamasamba zopangidwa ndi mbewu zonse popanda shuga wochulukirapo ndi kuvala zipatso ndi zipatso kuti mupindule nawo.
Zotsatira:
General Mills Inc. "Zambewu."
Kellogg Co. "Brand Brand s."
Zotsatira Zakudya. "Makampani Athu."