Waligeen kama kori doono caruurnimadayada aan jecelnahay badarka (adiga ku eegaya, Reese's Puffs). Laakin maalinta lagu bilaabo baaquli sonkor ka buuxo maaha mid ku qanacsan sidii hore. Haddii aad rabto inaad wax badan ka shaqeyso fiber galay cuntadaada, dib u jar sonkorta ama tag gluten-free , waxaa jira fursado badan oo nafaqo leh oo laga dooran karo. Markaa, iyadoo la kaashanayo Dr. Felicia Stoler , DCN, cunto yaqaan diiwaan gashan, nafaqeeyaha iyo physiologist physiologist, waxaanu meeldhignay liiska badarka ugu caafimaadka badan ee aad iibsan karto. Ku dhawaad badarka kasta oo liiskan ku jira waxa uu leeyahay hadhuudh dhan ama cunto dhan sida walaxda ugu horreysa, 10 garaam ama wax ka yar oo sonkor ah oo lagu daray qaadasho kasta iyo ugu yaraan 2 garaam midkiiba oo borotiin ah iyo fiber halkii adeegba.
LA XIRIIRA: Firidka la xoojiyay ma caafimaad qabaa? Waxaan Weydiinnay Khabiir Nafaqo-yaqaan ah
Fiber-Fiber-sare
Walmart/Garaac: amguy/Getty Images
1. Canab-Liiska ka dib
Per ½-koob adeega: 210 kalori, 1g baruur, 47g karbohaydrayt, 6g borotiin, 7g fiber, 5g sonkor
Shaki kuma jiro in weelkan qanciya uu ku sii dhergi doono ilaa wakhtiga qadada. Waa door caafimaad qaba wadnaha, maadaama ay ku yar tahay dufanka buuxa iyo dufanka trans iyo kolestaroolka. Weli ka sii fiican, waa la xoojiyay oo leh birta, zinc, vitamin B6, folic acid iyo kuwo kale.
Walmart/Garaac: amguy/Getty Images2. Fiber One Quraacda Quraacda Asalka ah
2/3 koobkiiba: 90 kalori, 1g dufan, 34g karbohaydrayt, 3g borotiin, 18g fiber, 0g sonkor ah
Ma aha oo kaliya tan awoodda nafaqeynta sonkorta-la'aanta, way dhaafsiisan tahay buuxinta, iyada oo ay ugu wacan tahay maadada fiber-ka badan (hal adeeg ayaa ka kooban boqolkiiba 65 qiyaasta qiyaasta maalinlaha ah ee lagu taliyey). Waxa kale oo aad ugu yar kalooriyada iyo baruurta.
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3. Kashi GOLEAN Original
1¼-koobkiiba: 180 kalori, 2g baruur, 40g karbohaydrayt ah, 12g borotiin ah, 13g fiber, 8g sonkor ah
Saldhigga xulashadan buuxinta waa Kashi’s malabka maraq ka samaysan oo laga sameeyay todobo badarka oo dhan, sida sarreen adag oo cas, bariis bunni, shaciir iyo miro.
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4. Kellogg's All-Bran Original
2/3 koobkiiba: 120 kalori, 2g baruur, 32g karbohaydrayt, 5g borotiin, 12g fiber, 9g sonkor ah
Liistada maaddadu way ka baxsan tahay fudud, oo ay ku jiraan sarreenka sarreenka, sonkorta, dhadhanka malt iyo milixda. Waxay horeba ugu badan tahay fiber waxayna qani ku tahay fiitamiino iyo macdan, markaa ku dar miro cusub iyo caano fadhi Giriig ah si aad uga dhigto mid buuxsama.
Walmart/Garaac: amguy/Getty Images5. Ku dhaji sarreen la shiiday
Halkii koob oo koob ah: 200 kalori, 1g baruur, 44g karbohaydrayt ah, 6g borotiin ah, 7g fiber, 0g sonkor ah
Ma aha GMO-ga, wadne caafimaad qaba, aan sonkor lahayn oo waxa ay leedahay hal shay oo keliya: sarreenka sarreenka oo dhan. Haddii aad jeceshahay Frosted Mini-Wheats laakiin aanad jeclayn waxa sonkortooda ku jira, ku lammaan noocaan sonkor la'aanta ah caanaha aan caanaha lahayn ee dhadhanka leh si aad u magdhabiso.
Amazon/Background: amguy/Getty Images6. Adeer Sam Hilibka Qamadiga Berry asalka ah
Halkii ¾-koobkii adeega: 220 kalori, 6g dufan, 43g karbohaydrayt, 8g borotiin, 10g fiber, 0g sonkor ah
Maya, kani maaha siriyaal miro leh-miraha qamadiga ahi waa qayb sarreen ah oo dhan. (Dareem xor inaad ku daryeesho miro cusub, in kastoo.) Xulashadan caafimaadka qabta waa mid aan GMO ahayn, vegan oo waxay ka kooban tahay 93 boqolkiiba omega-3 maalin kasta adeeg kasta.
Amazon/Background: amguy/Getty Images7. Cascadian Farm Organic Hearty Subax Fiber
Halkii koob oo koob ah: 220 kalori, 3 & frac12; baruurta, 51g karbohaydrayt, 6g borotiin, 10g fiber, 10g sonkor ah
Burburka sarreenka oo dhan + rucubyada granola + laamaha bran = quraac dabiici ah oo caafimaad leh oo ku ilaalin doona dhereg ilaa wakhtiga qadada.
Amazon/Background: amguy/Getty Images8. Dariiqa Dabeecadda Smart Bran
Halkii ¾-koobkii adeega: 110 kalori, 1g baruur, 32g karbohaydrayt, 4g borotiin, 17g fiber, 8g sonkor
Waxyaabo yar ayaa muhiim u ah badarka sida qolof. Nasiib wanaag, maraqa sarreenka ah ee organic, bran oat iyo qolof abuur psyllium waxay sameeyaan badarka aadka u daran oo iska celin kara caanaha.
Amazon/Background: amguy/Getty Images9. Ku shub sida Horyaal Sare oo Fiber Fiber ah
Halkii ½-koob adeega: 160 kalori, 1½ baruur, 34g karbohaydrayt, 2g borotiin, 22g fiber, 2g sonkor
Magaca ayaa si qurux badan u sheegaya dhammaantood. Iyada oo dhammaan fiber-ka milmay iyo kuwa aan milmi karin, hal baaquli ayaa xiidankaaga u nadiifin doona sida soo jiidashada oo kale. Taasina waxay leedahay faa'iidooyin: mindhicirrada nadiifka ah waxay nuugaan nafaqooyin badan, si fiican ayay kuu nuugaan, u dhiirigeliyaan dhaqdhaqaaqa saxarada oo joogto ah oo ilaali shaqadaada dheefshiidka A1.
Amazon/Background: amguy/Getty Images10. Julian Roodhida Looska Cluster ProGranola
Halkii ½-koobkii adeega: 110 kalori, 6g baruur, 16g karbohaydrayt, 12g borotiin, 14g fiber, 1g sonkor
Haddii madadaalo, dhadhan macaan ay tahay habka kaliya ee aad u cunayso badarka caafimaadka leh, Julian Bakery ayaa ku daboolay. Noocyada kale waxaa ka mid ah shukulaatada, vanilj qorfe iyo espresso.
Badarka aan Sonkorta lahayn ama Sonkorta-hooseeya
Qaadada Sixirka/Background: Amguy/Getty Images11. Qaadada Sixirka
1 koobkiiba: 140-170 kalori, 7-9g dufan, 10-15g karbohaydrayt, 13g borotiin, 1-2g fiber, 0g sonkor ah
Ma rabtaa inaad jeceshahay caruurnimadaada? Wax ka sii fogaan ha ka eegin summadan nostalgia-fueled. Ma aha oo kaliya dhammaan firilayda Magic Spoon waxay leeyihiin 13 ilaa 14 garaam oo borotiin ah, 4 karbohaydraytyo saafi ah iyo gluten la'aan ama miro halkii adeegba, laakiin sidoo kale waa kuwo aan sonkor lahayn (xitaa dhadhanka miraha iyo kookaha).
Katie Burton12. OffLimits
1 koobkiiba: 120-160 kalori, 2½-3g dufan, 22-29g karbohaydrayt, 2-3g borotiin, 3-5g fiber, 2-4g sonkor
Waa maxay vegan, gluten-free, organic and delicious all? La kulan firileydan nooca-nooc ah ee ku faanta inta u dhaxaysa 3 ilaa 5 garaam oo fiber, 2 ilaa 3 garaam oo borotiin ah iyo 2 ilaa 4 garaam oo sonkor ah qaadasho kasta. Weli waxaa ka sii wanaagsan, mid kastaa wuxuu leeyahay maaddooyin gaar ah oo loogu talagalay in lagu xoojiyo ama lagu dejiyo niyaddaada (sida qaxwaha kafeega leh iyo nasinta ashwagandha ).
Amazon/Background: amguy/Getty Images13. Saddex rabitaan oo aan hadhuudh la'aan ah oo aan la macaanayn
Per ¾-koob adeega: 110 kalori, 2g baruur, 15g karbohaydrayt, 8g borotiin, 3g fiber, 0g sonkor ah
Waad ku mahadsan tahay liiskeeda maadada caafimaadka leh (chickpeas! borotiin digir ah! Khudradu waxay sidoo kale macaanaysaa iyada oo aan la kordhinin sonkorta.
Amazon/Background: amguy/Getty Images14. Barbara's Schreded Wheat Big Buscuit Sireal
Midkiiba laba buskut: 140 kalori, 1g baruur, 32g karbohaydrayt ah, 4g borotiin, 5g fiber, 0g sonkor ah
Halkii aad qiyaasi lahayd koob firiley ah subax walba, ku caawi naftaada laba buskut oo qamadi ah oo la shiiday oo jumbo ah oo ku sii jiri doona hoos maraqa ama caano fadhi. Waxay yihiin 100-boqolkiiba hadhuudh dhan, vegan iyo sonkor-la'aan.
Amazon/Background: amguy/Getty Images15. Catalina Crunch qorfe toast badarka
Per ½-koob adeega: 110 kalori, 5g baruur, 14g karbohaydrayt, 11g borotiin, 9g fiber, 0g sonkorta
Ama tanaasul macaan oo u dhexeeya badarka sonkorta leh ee aad ugu jeceshahay iyo yoolalkaaga nafaqeynta. Lanbarkan keto-saaxiibtinimo waa qasab inuu kugu qanciyo inta u dhaxaysa cuntooyinka u dhexeeya borotiinka iyo waxa ku jira fiber-ka. Midho raqiis ahi waxay ka dhigtaa sixirku inuu dhaco dhadhan-xikmad leh.
Amazon/Background: amguy/Getty Images16. Alpen Sokor Laguma Darin Muesli
Halkii 2/3 koob: 210 kalori, 3 & frac12; dufan, 43g karbohaydrayt, 8g borotiin, 7g fiber, 6g sonkor ah
Muesli-qaabka Swiss-ku waa isku-dhafka qadiimiga ah ee miro, miro (taas oo xisaabisa sonkorta dabiiciga ah) iyo lawska. Ku dhex qodi maraqa rootiga oo dhan oo ay la socdaan sabiib, khudaar duban iyo yicib la jarjaray.
Eden Cuntooyinka/Gaarka danbe: amguy/Getty Images17. Cuntooyinka Eden Cuntooyinka Dabiiciga ah ee Bariiska Brown
Per & frac12;-koob adeega: 180 kalori, 1 & frac12; baruur, 40g karbohaydrayt, 3g borotiin, 1g fiber, 0g sonkor ah
Dhammaantood waxay ku bilowdaan bariiska cawlan-gaaban ee California, kaas oo la dubay oo la galiyey jajabyo. Gunnada, waxaad sidoo kale u adeegi kartaa lambarka niacin- iyo manganese-ka hodanka ku ah kulul ama qabow.
Amazon/Background: amguy/Getty Images18. Arrowhead Mills masago bararsan
1 koobkiiba: 60 kalori, & frac12; baruur, 11g karbohaydrayt ah, 2g borotiin ah, 1g fiber, 0g sonkor ah
U buka quinoa? Waxaad u baahan tahay tan hadhuudh qadiimiga ah noloshaada. Noocaan bararsan wuxuu bixiyaa borotiin dhamaystiran oo adeeg kasta ah, oo kaliya qof kastaa wuu qodi karaa maaddaama ay tahay sodium-, kolestarool-, sonkor- iyo milix-la'aan.
Amazon/Background: amguy/Getty Images19. HighKey Honey Nut Protein badarka
Halkii ½-koob adeega: 80 kalori, 4½ baruur, 12g karbohaydrayt, 10g borotiin, 3g fiber, 0g sonkor ah
Quraacdan saaxiibtinimo ee keto, waxaad heli kartaa Honey Nut Cheerios oo aad sidoo kale cuni kartaa, laga jaray sonkorta. Walaxda ugu horreysa ee calaamaddu waa go'doomin borotiinka caanaha, kaas oo (oo ay la socdaan yicibyada) waxay ka caawiyaan samaynta badarka si aad u buuxsama.
Amazon/Background: amguy/Getty Images20. Cunto nolosha Yexesqeel 4:9 Hadhuudh ka baxay
Halkii ½-koobkii adeega: 190 kalori, 1g baruur, 40g karbohaydrayt, 8g borotiin, 6g fiber, 0g sonkor
Halkan daqiiq ma jiro, dadyow. Yexesqeel 4:9 firilayda oo dhan waxaa laga sameeyey miro nool nool oo ka soo baxay, digir iyo iniinno. Habka biqilku wuxuu sii daayaa dhammaan nafaqooyinka maaddooyinka, halka si tartiib tartiib ah loo dubay ay sidoo kale ka caawiso badarka ilaalinta fiber-ka iyo faashad.
badarka-gluten-free
gr8nola21. gr8nola
Waayo ⅓ -koob adeega: 130 kalori, 6g baruur, 17g karbohaydrayt, 3g borotiin, 2g fiber, 5g sonkor
Hellooooo, superfoods. Iyadoo granolas badan ay leeyihiin sonkor sir ah oo sareeysa iyo waxa ku jira baruurta, gr8nola waa arrin liddi ku ah. Iyada oo kaliya 6 garaam oo dufan ah iyo 5 garaam oo sonkor ah halkii adeegba, astaantan soy-, caanaha- iyo gluten-free waxay ku ilaalin doontaa dhereg iyo qanac halkii aad ka tagi lahayd gaajo iyo canjeero. (PS, inta badan dhadhanka sidoo kale waa vegan, laga jaray mid ay ku jiraan malab.)
/ toban baakidh muuna bixiye Amazon
Asalkii la odhan ah Elizabeth22. Saliid Elizabeth Qumbaha Cashew Hadhuudh-Free Granola
Waayo ⅓ -koob adeega: 170 kalori, 13g baruur, 10g karbohaydrayt, 4g borotiin, 2g fiber, 5g sonkor
Isagoo ka hadlaya granola nafaqo leh oo aynaan ka heli karin wax ku filan, la kulan Asalkii la odhan ah Elizabeth . Astaantu waxay leedahay tiro badan oo granolas ah si ay u sahamiso (laga bilaabo keto ilaa Paleo ilaa hadhuudh-free), laakiin dhammaantood waa kuwa aan ahayn GMO oo lagu sameeyay maaddooyin dabiici ah oo tayo leh.
Amazon/Background: amguy/Getty Images23. Goynta qadiimiga ah ee Quinoa Flakes
Waayo ⅓ -koob adeega: 150 kalori, 2g baruur, 26g karbohaydrayt, 6g borotiin, 3g fiber, 5g sonkor
Ma jiraan wax halkan ah oo aan ahayn flakes quinoa cad oo dabiici ah. Waxaa loola jeedaa inay noqdaan beddelka boorashka qani ku ah borotiinka. Waxa kaliya ee ay ku qaadanayso waa in la karkariyo jajabyada ilaa 90 ilbiriqsi ilaa firileydu ay dhumucdo.
Amazon/Background: amguy/Getty Images24. Bob's Red Mill Gluten-Free Tropical Muesli
Halkii ¼-koob adeega: 120 kalori, 4½ baruur, 18g karbohaydrayt, 3g borotiin, 3g fiber, 4g sonkor
Waxa kaliya oo aad * u malaynaysaa * firilayda aan gluten-la'aanta ku jirin inay caajis tahay. Xulashadan, oo ay ku buuxaan cambe, jajabka qumbaha iyo looska macadamiya, ayaa caddayn u ah inay noqon karaan kuwo aad u xiiso badan. Bob's sidoo kale wuxuu sameeyaa muesli ku salaysan sarreen, laakiin tan waxaa laga sameeyaa miro iyo hadhuudh.
Amazon/Background: amguy/Getty Images25. Cacao qaawan oo orso iyo subaga cashew granola
Per & frac14; - koob cunto fudud: 130 kalori, 6g baruur, 18g karbohaydrayt, 3g borotiin, 2g fiber, 6g sonkor
Hilibka sarreenka oo dhan waxay la kulmaan shukulaatada ganacsiga cadaalada ah ee semi-macaan, karsan bariiska, pepitas iyo subagga cashew. Ma aha oo kaliya in ay dhadhamiso dhadhan macaan, mid kasta oo 54-garaam ah wuxuu ka kooban yahay 23 garaam oo miro dhan ah.
Amazon/Background: amguy/Getty Images26. Jacayl Koray Awood O’
Per ¼-koob adeega: 130 kalori, 1g baruur, 28g karbohaydrayt, 6g borotiin, 5g fiber, 1g sonkor
Waa maxay sirta ku jirta cuties-ka hodanka ku ah borotiinka, miyaad waydiisaa? Saxeexa isku darka ah ee ciidamada badda, lentil iyo digirta garbanzo. Weli waxaa ka sii wanaagsan, maaha GMO oo kuma jiraan sonkor lagu daray.
Amazon/Background: amguy/Getty Images27. Annie's Organic Cocoa Bunnies
Per & frac34;-koob adeega: 110 kalori, 1 & frac12; dufan, 22g karbohaydrayt, 2g borotiin ah, 2g fiber, 8g sonkor ah
Xaqiiqda: Weligaa aad kuma da'weyneysid badarka u qaabaysan bunny, gaar ahaan haddii ay u dhadhamiso shukulaatada. Gluten ma noqon doonto arrin sidoo kale, sababtoo ah waxaa lagu sameeyay miro miro ah, cunto galley oo dhan iyo bur bariiska halkii sarreen.
Amazon/Background: amguy/Getty Images28. Erin Baker's Homestyle Granola
Per ½-koob adeega: 280 kalori, 14g baruur, 34g karbohaydrayt, 7g borotiin, 5g fiber, 9g sonkor
Xulashadani waxay ku jirtaa dhamaadka sare marka loo eego kalooriyooyinka, baruurta iyo sonkorta marka la barbar dhigo kuwa kale ee liiskan ku jira. Laakiin maskaxda ku hay in quraacdu ay tahay kaliya mid cuntada - gabi ahaanba way fiican tahay in lagu shido subaxdii oo aad si macquul ah u cunto inta ka hadhay maalinta.
Thrive Market/Garda-dambe: amguy/Getty Images29. Hal Degree Boorash Maqlay
Halkii ¾-koob adeega: 110 kalori, 1½ baruur, 19g karbohaydrayt, 4g borotiin, 3g fiber, 2g sonkor
Waa organic, vegan, beero waara oo ay ku yar tahay sonkorta iyo sodium. Siriyaalku sidoo kale waa xor qamadi, oo lagu sameeyay miro dhanaan oo soo baxay, garbanzos-ka biqlay organic iyo istaarijka tapioca beddelkeeda.
Thrive Market/Garda-dambe: amguy/Getty Images30. Paleonola Grain-Free Granola Original
Halkii ¼-koob adeega: 146 kalori, 11½ baruur, 10g karbohaydrayt, 3.4g borotiin, 2.3g fiber, 6.7g sonkor
Doorashadan aan-gluten-free-ka ahayn, ee aan ahayn GMO waxa lagu sameeyay wax kasta oo aan ahayn saxanka jikada. Waxaan ka hadleynaa yicib, pecans, iniin bocorka, karamberriga la qalajiyey, walnuts, iniinaha gabbaldayaha, qumbaha la jarjaray iyo wax ka badan.
LA XIRIIRA: 10-ka nooc ee ugu caafimaadka badan ee looska, sida uu qabo nafaqeeyaha