Lijo-thollo tse 30 tse Phelang ka ho Fetisisa tseo U ka li Rekang Lebenkeleng la Lijo

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Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

Ha ho mohla re tla hola ho tloha bongoaneng boo re bo ratang lijo-thollo (ke u shebile, Reese's Puffs). Empa ho qala letsatsi ka sekotlolo se tletseng tsoekere ha ho khotsofatse joaloka pele. Hore na o batla ho sebetsa ho feta fiber lijong tsa hau, fokotsa tsoekere kapa tsamaya e se nang gluten , ho na le likhetho tse ngata tse matlafatsang tseo u ka khethang ho tsona. Kahoo, ka thuso ea Ngaka Felicia Stoler , DCN, setsebi sa lijo tse ngolisitsoeng, setsebi sa phepo e nepahetseng le setsebi sa boikoetliso ba 'mele, re bokella lethathamo la lijo-thollo tse phetseng hantle tseo u ka li rekang. Hoo e ka bang lijo-thollo tse lethathamong lena li na le lijo-thollo kapa lijo tse felletseng e le motsoako oa tsona oa pele, ligrama tse 10 kapa tse seng kae tsa tsoekere e kentsoeng ha ho sebetsoa. le bonyane ligrama tse 2 tsa protheine le fiber ka ho sebeletsa.

E RELATED: Na Lijo-thollo Tse Matlafalitsoeng li Phetse hantle? Re ile ra Kopa Ngaka ea Phepo e Ntle bakeng sa Scoop

Lijo-thollo tse nang le fiber e phahameng

1. Post Morara-Nuts

Ka & frac12; -sepehelo sa senoelo: lik'hilojule tse 210, mafura a 1g, 47g carbs, 6g protein, 7g fiber, 5g tsoekere

Ha ho pelaelo hore sekotlolo sena se khotsofatsang se tla u boloka u khotše ho fihlela nakong ea lijo tsa motšehare. Ke khetho e nang le bophelo bo botle ba pelo, kaha e na le mafura a tlase a mafura le a trans le k'holeseterole. Ho betere, ho joalo matlafalitsoe ka tšepe, zinki, vithamine B6, folic acid le tse ling.

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2. Fiber One Original Breakfast Cereal

Ka senoelo sa 2/3-sebeletsi: lik'hilojule tse 90, mafura a 1g, 34g carbs, 3g protheine, 18g fiber, 0g tsoekere

Ha se feela hore ntlo ena ea matla e nang le phepo e ntle ha e na tsoekere, e ke ke ea tlatsoa, ​​ka lebaka la fiber e ngata (sejo se le seng se na le karolo ea 65 lekholong ea chelete ea hau ea letsatsi le letsatsi e khothaletsoang). E boetse e na le lik'halori tse tlase haholo le mafura.

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3. Kashi GOLEAN Ea Pele

Ka kopi e 'ngoe le e' ngoe ea 1 & frac14; -e leng ho sebeletsa: lik'hilojule tse 180, mafura a 2g, 40g carbs, 12g protein, 13g fiber, 8g tsoekere

Motheo oa khetho ena ea ho tlatsa ke lijo-thollo tsa Kashi tse entsoeng ka lijo-thollo tse supileng, joalo ka koro e khubelu e thata, raese e sootho, harese le oats.

$ 17 / pakete tse peli ho Amazon

4. Kellogg's All-Bran Original

Ka senoelo sa 2/3-sebeletsi: lik'hilojule tse 120, mafura a 2g, 32g carbs, 5g protheine, 12g fiber, 9g tsoekere

Lethathamo la metsoako ha le bonolo, le kenyelletsa feela bran ea koro, tsoekere, tatso ea 'mela le letsoai. E se e ntse e na le fiber e ngata 'me e na le livithamine le liminerale tse ngata, kahoo e kopane le litholoana tse ncha le yoghurt ea Segerike ho etsa hore e tlatse le ho feta.

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5. Beha Koro e Khatsoeng

Ka kopi e le 'ngoe ea ho sebeletsa: lik'hilojule tse 200, mafura a 1g, 44g carbs, 6g protein, 7g fiber, 0g tsoekere

Ha e na GMO, pelo e phetse hantle, ha e na tsoekere ebile e na le motsoako o le mong feela: koro ea lijo-thollo. Haeba u rata Frosted Mini-Wheats empa e se tsoekere ea bona, kopanya mofuta ona o se nang tsoekere le lebese la hau leo ​​u le ratang le sa tsoetsoeng ka lebese ho lefa.

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6. Malome Sam Original Wheat Berry Flakes

Ka & frac34;-sepehelo sa senoelo: 220 lik'hilojule, 6g mafura, 43g carbs, 8g protheine, 10g fiber, 0g tsoekere

Che, sena ha se lijo-thollo tse monate - monokotšoai oa koro ke koro ea koro. (Ikutloe u lokolohile ho li senya ka monokotsoai o mocha, leha ho le joalo.) Khetho ena e nang le pelo e phetseng hantle ha e na GMO, vegan 'me e kenya karolo ea 93 lekholong ea omega-3 ea hau ea letsatsi le letsatsi tšebeletsong e' ngoe le e 'ngoe.

/12-pakete ho Amazon

7. Cascadian Farm Organic Hearty Morning Fiber

Ka senoelo sa 1 se sebeletsang: lik'hilojule tse 220, 3 & frac12; mafura, 51g carbs, 6g protein, 10g fiber, 10g tsoekere

Li-flakes tsa koro + lihlopha tsa granola + makala a matlapa = lijo tsa hoseng tse matlafatsang tse tla u boloka u tletse ho fihlela nakong ea lijo tsa mots'eare.

ho Amazon

8. Tsela ea Tlhaho Smart Bran

Ka & frac34; -sepehelo sa senoelo: lik'hilojule tse 110, mafura a 1g, lik'habohaedreite tse 32g, protheine ea 4g, fiber ea 17g, tsoekere e 8g

Ke lintho tse seng kae tse bohlokoa ho lijo-thollo joaloka crunch. Ka lehlohonolo, lekhapetla la koro, lekhapetla la oat le lekhapetla la peo la psyllium li etsa lijo-thollo tse hlabosang tse ka itšoarellang khahlanong le lebese.

/pakete e tšeletseng ho Amazon

9. Poop Joaloka Champion High Fiber Cereal

Ka & frac12; -sepehelo sa senoelo: 160 lik'hilojule, 1½g mafura, 34g carbs, 2g protheine, 22g fiber, 2g tsoekere

Lebitso le bua hantle haholo. Ka fiber eo kaofela e qhibilihang le e sa qhibiliheng, sekotlolo se le seng se tla hloekisa colon ea hau joalo ka setlolo. 'Me sena se na le melemo: Li-colon tse hloekileng li monya limatlafatsi tse ngata, li u fa metsi hamolemo, li u susumetsa hore u tsoe mala le ho boloka tšebetso ea tšilo ea lijo e le A1.

ho Amazon

10. Julian Bakery Peanut Butter Cluster ProGranola

Ka & frac12;-sepehelo sa senoelo: 110 lik'hilojule, 6g mafura, 16g carbs, 12g protheine, 14g fiber, 1g tsoekere

Haeba tatso e monate, e monate ke eona feela tsela eo u jang lijo-thollo tse phetseng hantle, Julian Bakery o u koahetse. Mefuta e meng e kenyelletsa chokolete, sinamone ea vanilla le espresso.

/pakete e meraro ho Amazon

Lijo-thollo tse se Nang Tsoekere kapa Tse Tlase

11. Sekhaba sa Boselamose

Ka kopi e le 'ngoe ea ho sebeletsa: lik'hilojule tse 140-170, mafura a 7-9g, lik'habohaedreite tse 10-15g, 13g ea protheine, 1-2g fiber, 0g tsoekere.

U labalabela lintho tseo u li ratang tsa bongoaneng? Se ke oa sheba hole ho feta mofuta ona oa nostalgia-fueled. Hase feela hore lijo-thollo tsa Magic Spoon li na le ligrama tse 13 ho isa ho tse 14 tsa protheine, li-carbs tse 4 tsa net 'me ha li na gluten kapa lijo-thollo ha li sebelisoa, empa hape ha li na tsoekere (esita le tatso ea fruity le cocoa).

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12. OffLimits

Ka senoelo se le seng: lik'hilojule tse 120-160, mafura a 2½-3g, lik'habohaedreite tse 22-29g, protheine ea 2-3g, fiber ea 3-5g, tsoekere e 2-4g.

Ke li-vegan life, tse se nang gluten, tse phelang le tse monate hohle? Kopana le lijo-thollo tsena tsa mofuta o le mong tse ithorisang ka ligrama tse 3 ho isa ho tse 5 tsa faeba, ligrama tse 2 ho isa ho tse 3 tsa protheine le ligrama tse 2 ho isa ho tse 4 tsa tsoekere ha ho sebelisoa. Ho molemo le ho feta, e 'ngoe le e 'ngoe ea tsona e na le metsoako e khethehileng e reretsoeng ho matlafatsa kapa ho khutsisa maikutlo a hau (joaloka kofi e nang le k'hafeine le ho thoba. ashwagandha ).

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13. Litakatso Tse Tharo Tsa Lijo-thollo tse sa Lokoang

Ka & frac34; -sepehelo sa senoelo: lik'hilojule tse 110, mafura a 2g, 15g carbs, 8g protein, 3g fiber, 0g tsoekere

Ka lebaka la lethathamo la eona la motsoako (li-chickpeas! pea protein! tapioca! salt!), khetho ena ke vegan, keto, Paleo, low-carb le gluten-free. Litholoana tsa monk li boetse li natefisa ntle le ho eketsa tsoekere.

ho Amazon

14. Sekhahla sa Barbara se Shredded Wheat Big Biscuit Cereal

Ho sebeletsa ka li-biscuit tse peli: lik'hilojule tse 140, mafura a 1g, 32g carbs, 4g protein, 5g fiber, 0g tsoekere.

Ho e-na le ho metha kopi ea lijo-thollo hoseng ho hong le ho hong, ithuse ho ja libisikiti tsa koro tse thuntsoeng tse tla lula li le monate ka tlas'a lijo-thollo kapa ka yogurt. Ke karolo ea 100 lekholong ea lijo-thollo, vegan le tsoekere.

/12-pakete ho Amazon

15. Catalina Crunch Cinnamon Toast Cereal

Ka & frac12; -sepehelo sa senoelo: 110 lik'hilojule, 5g mafura, 14g carbs, 11g protheine, 9g fiber, 0g tsoekere

Aka tumellano e monate lipakeng tsa lijo-thollo tseo u li ratang tse tsoekere le lipheo tsa hau tsa phepo. Nomoro ena ea keto-friendly e tlamehile ho u boloka u khotsofetse lipakeng tsa lijo lipakeng tsa protheine ea eona le litaba tsa fiber. Litholoana tsa Monk li etsa hore boselamose bo etsahale ka bohlale.

ho Amazon

16. Alpen Ha ho Tsoekere e Ekelitsoeng Muesli

Ka 2/3-senoelo se sebeletsang: 210 lik'hilojule, 3 & frac12; mafura, 43g carbs, 8g protein, 7g fiber, 6g tsoekere

Muesli ena ea mofuta oa Switzerland ke motsoako oa khale oa lijo-thollo, litholoana (tse ikarabellang bakeng sa tsoekere ea tlhaho) le linate. Cheka ka har'a li-oat flakes tse pota-potiloeng ke morara o omisitsoeng, makotomane a halikiloeng le lialmonde tse khaotsoeng.

/pakete e tšeletseng ho Amazon

17. Eden Foods Organic Brown Rice Flakes

Ka & frac12;-sepehelo sa senoelo: lik'hilojule tse 180, 1½ mafura, 40g carbs, 3g protein, 1g fiber, 0g tsoekere

Tsohle li qala ka raese e sootho ea lijo-thollo tse khutšoane ea California, e halikiloeng le ho phuthoa ka li-flakes. Bonase, o ka sebeletsa nomoro ena e ruileng ea niacin- le manganese e chesa kapa e bata.

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18. Motsu oa Motsu o Puff Millet

Ka kopi e le 'ngoe: lik'hilojule tse 60, le mafura a frac12g, 11g carbs, 2g protein, 1g fiber, 0g tsoekere

O kula ka quinoa? U hloka sena lijo-thollo tsa khale bophelong ba hao. Phetolelo ena e ikhohomosang e fana ka protheine e felletseng ts'ebetsong e 'ngoe le e' ngoe, 'me hoo e ka bang mang kapa mang a ka cheka ho tloha ha e na sodium-, cholesterol-, tsoekere- le letsoai.

ho Amazon

19. HighKey Honey Nut Protein Cereal

Ka ½-sepehelo sa senoelo: lik'hilojule tse 80, mafura a 4½g, 12g carbs, 10g protein, 3g fiber, 0g tsoekere

Ka lijo tsena tsa hoseng tse bonolo tsa keto, u ka ba le Honey Nut Cheerios ea hau 'me ua li ja hape, u tlose tsoekere. Motsoako oa pele oa leibole ke protheine ea lebese e itšehla thajana, eo (hammoho le lialmonde) e thusang ho etsa hore lijo-thollo li tlale haholoanyane.

ho Amazon

20. Lijo Tsa Bophelo Ezekiele 4:9 Lijo-thollo Tse Hlotse

Ka & frac12; -sepehelo sa senoelo: lik'hilojule tse 190, mafura a 1g, 40g carbs, 8g protein, 6g fiber, 0g tsoekere

Ha ho phofo mona, batho. Ezekiele 4:9 kaofela li entsoe ka lijo-thollo tse phelang tse melang, linaoa le lipeo. Mokhoa oa ho mela o ntša limatlafatsi tsohle tsa metsoako, athe ho baka butle-butle ho boetse ho thusa lijo-thollo hore li boloke fiber le matlalo a tsona.

ho Amazon

Lijo-thollo tse se nang Gluten

21. gr8nola

Bakeng sa ⅓ -Kopo e sebeletsang: lik'hilojule tse 130, mafura a 6g, 17g carbs, 3g protheine, 2g fiber, 5g tsoekere

Hellooooo, li-superfoods. Leha li-granola tse ngata li na le tsoekere e ngata ka bolotsana le mafura, gr8nola e fapane haholo. Ka ligrama tse 6 feela tsa mafura le ligrama tse 5 tsa tsoekere ha u sebeletsa, mofuta ona o se nang soya, lebese le gluten o tla u boloka u khotše ebile u khotsofetse ho e-na le ho u siea u lapile ebile u lakatsa likuku. (PS, boholo ba litlolo le tsona ke vegan, ntle le e kenyelletsang mahe a linotsi.)

/shome-pack sampler ho Amazon

22. Purely Elizabeth Coconut Cashew Granola-Free Granola

Bakeng sa ⅓ -Kopo e sebeletsang: lik'hilojule tse 170, mafura a 13g, 10g carbs, 4g protein, 2g fiber, 5g tsoekere

Ha re bua ka granola e nang le phepo eo re ke keng ra e fumana e lekaneng, kopana Hantle-ntle Elizabeth . Letšoao lena le na le lithane tsa granolas tse lokelang ho hlahlojoa (ho tloha keto ho ea Paleo ho ea ho se nang lijo-thollo), empa kaofela ha tsona ha li na GMO 'me li entsoe ka lisebelisoa tsa boleng ba manyolo.

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23. Kotulo ea Boholo-holo Li-quinoa Flakes

Bakeng sa ⅓ -Kopo e sebeletsang: lik'hilojule tse 150, mafura a 2g, 26g carbs, 6g protein, 3g fiber, 5g tsoekere

Ha ho na letho mona haese li-flakes tse tšoeu tsa quinoa. Li reretsoe ho ba mofuta o mong oa oatmeal o nang le protheine. Sohle se hlokahalang ke ho belisa li-flakes ka metsotsoana e 90 ho fihlela lijo-thollo li teteaneng.

ho Amazon

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

Ka ¼-sepehelo sa senoelo: 120 lik'hilojule, 4½ mafura a 4, 18g carbs, 3g protein, 3g fiber, 4g tsoekere

U nahana feela hore lijo-thollo tse se nang gluten lia tena. Khetho ena, e nang le mango, coconut flakes le linate tsa macadamia, ke bopaki ba hore e ka ba monate haholo. Bob's e boetse e etsa muesli e entsoeng ka koro, empa ena e entsoe ka oats le mabele ho e-na le hoo.

/pakete e mene ho Amazon

25. Bear Naked Cacao le Cashew Butter Granola

Ho ea ka & frac14;-kopi e fanoang ka seneke: lik'hilojule tse 130, mafura a 6g, 18g carbs, 3g protein, 2g fiber, 6g tsoekere

Whole grain oats kopana le semisweet Fair Trade chokolete, crisps raese, pepitas le cashew butter. Ha se feela hore e latsoa monate haholo, e 'ngoe le e 'ngoe ea ligrama tse 54 e na le ligrama tse 23 tsa lijo-thollo.

ho Amazon

26. Love Grown Power O's

Ka & frac14;-sepehelo sa senoelo: lik'hilojule tse 130, mafura a 1g, 28g carbs, 6g protein, 5g fiber, 1g tsoekere

Sephiri sa li-cutlets tse nang le protheine e ngata ke sefe, ua botsa? Motsoako oa li-navy, lentile le linaoa tsa garbanzo. Ho betere, ha se GMO mme ha e na tsoekere e ekelitsoeng.

/pakete e tšeletseng ho Amazon

27. Li-Bunnies tsa Annie tsa Organic Cocoa

Ka & frac34;-sepehelo sa senoelo: lik'hilojule tse 110, 1½ mafura, 22g carbs, 2g protein, 2g fiber, 8g tsoekere

’Nete: Ha ho mohla u tsofetseng haholo bakeng sa lijo-thollo tse bōpehileng joaloka bunny, haholo-holo haeba li latsoeha joaloka chokolete. Gluten le eona e ke ke ea e-ba taba, kaha e entsoe ka oats ea lijo-thollo, lijo-thollo tsa poone le phofo ea raese ho e-na le koro.

ho Amazon

28. Erin Baker's Homestyle Granola

Ka & frac12;-sepehelo sa senoelo: 280 lik'hilojule, 14g mafura, 34g carbs, 7g protheine, 5g fiber, 9g tsoekere

Khetho ena e maemong a holimo ho latela lik'halori, mafura le tsoekere ha li bapisoa le tse ling lenaneng lena. Empa hopola hore lijo tsa hoseng ke feela ngoe lijo-ho hotle ho li chesa hoseng le ho ja lijo tse lekaneng letsatsi lohle.

/pakete e tšeletseng ho Amazon

29. One Degree Sprouted Oat O's

Ka ¾-sepehelo sa senoelo: 110 lik'hilojule, 1½g mafura, 19g carbs, 4g protein, 3g fiber, 2g tsoekere

Ke manyolo, vegan, e lengoang ka mokhoa o tsitsitseng ebile e na le tsoekere e tlase le sodium. Lijo-thollo le tsona ha li na koro, tse entsoeng ka oats ea lijo-thollo tse melang, li-organic sprouted garbanzos le tapioca starch.

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30. Paleonola Granola ea Pele ea Granola

Ka & frac14; -sepehelo sa senoelo: 146 lik'hilojule, 11½ mafura a 10g, 10g carbs, 3.4g protein, 2.3g fiber, 6.7g tsoekere

Khetho ena e se nang gluten, e seng ea GMO e entsoe ka ntho e 'ngoe le e' ngoe ntle le sinki ea kichineng. Re bua ka lialmonde, li-pecans, peo ea mokopu, li-cranberries tse omisitsoeng, walnuts, peo ea soneblomo, kokonate e khabisitsoeng le tse ling.

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RELATED: Mefuta e 10 e Molemo ka ho Fetisisa ea Peanut Butter, Ho ea ka Nutritionist

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang