Ho ja lijo tsa hoseng hase feela bakeng sa bana 'me e ka ba karolo e monate le e phetseng hantle ea lijo tsa hoseng tsa batho ba baholo. Sheba lihlahisoa tse fokolang ka tsoekere, sodium le mafura, empa li phahame ka fiber le protheine. Lintlha tsa khalori li bohlokoa hape. Hape ke khopolo e ntle ho sheba lethathamo la metsoako. Lihlahisoa tsohle kapa li-oats li lokela ho ba ka holim'a lihlopha tsa mefuta.
Ho na le lihlahisoa tse ngata le mefuta e sa tšoaneng ea lijo-thollo tsa lijo tsa hoseng ka libenkeleng. Bongata ba bona bo rekisoa ho bana, empa ho na le lintho tse ngata tseo batho ba baholo ba ka li ratang. Hlahloba phepo e nepahetseng ea lijo-thollo tse supileng (Post, Kellog's, le General Mills) tse hlileng li ntle ho batho ba baholo:
Koro ea thollo
| Setela se jetsoeng Nete ea phepo e nepahetseng | |
|---|---|
| Ho sebeletsa Boholo ba ho sebeletsa (49 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 170 | |
| Lik'halori tse tsoang Fat 9 | |
| Kakaretso ea Fat 1g | 2% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 0.5g | |
| Monatsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potassium 190mg | 5% |
| Li-carbohydrates 40g | 13% |
| Fibete ea lijo 6g | 24% |
| Litlhapi 0g | |
| Protheine 6g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 2% · Iron 6% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Koro e halikiloeng ke lijo-thollo tse bonolo ka ho fetisisa. Ha ho letho empa koro le bHT e nyane e le mokhoa oa ho sireletsa . Ha e na sodium le ha e na tsoekere mme senoelo se seng sa Koro se na le ligrama tse 6 le ligrama tse 6 tse etsang hore e be khetho e phahameng mona.
K'halori-bohlale e ne e le bohareng ba pakete, e nang le lik'hilojule tse 170.
Sebeletsa Koro ea Shredded ka monokotšoai o monate le lebese kapa lebese la almonde. Kaha ha e na tsoekere leha e le efe e eketsehileng, u ka eketsa teaspoon ea tsoekere 'me u ntse u ka ba ka tlase ho ligrama tse 5 ka nako eohle.
Li-Mills Fiber One
Nako ea lijo tsa hoseng ke e ntle bakeng sa ho fumana lisebelisoa tse ngata, 'me senoelo se seng sa lijo-thollo tsa Fiber One se na le ligrama tse 28 tsa fiber.
Fiber One ea pele e na le tsoekere le ligrama tse 4 tsa protheine. E pheletsong e ka tlaase ea lik'hilojule, hape, ka 120 senoelo se le seng. Lisebelisoa tsa eona tse peli tsa pele ke koro e feletseng ea koro le li-bran bran. Ha se e tlaase ka ho fetisisa ho sodium, e nang le limililo tse 220 ka kopi. Empa ha e phahametse sodium.
Batho ba bangata ba hloka lisebelisoa tse ngata empa ba hlokomele haeba u batla ho fetola marang-rang ho tloha lijo tse fokolang. U tšoanela ho qala ka halofo ea senoelo (ke hore boholo bo sebetsang ka lebokoseng) mme u sebetse ka tsela ea hau. Ke hobane pampiri ea hau ea lijo e ka 'na ea hloka nako e nyenyane ea ho tloaela ho fiber.
Li-General Mills Cheerios
Senoelo se seng sa Cheerios (ea pele) e le gram e le 'ngoe feela ea tsoekere, 3 dikgerama tsa fiber, 3 dikgerama tsa protheine le lik'hilojule tse 100 feela. Motsoako oa pele ke oats le lijo-thollo tsa lijo-thollo. E boetse e na le limiligrama tse 140 tsa sodium ka kopi e le 'ngoe e sebelisoang, kahoo e ntle haholo bakeng sa lijo tse tlaase tsa sodium .
Sebeletsa Cheerios le mofuta oa mofuta oa hau oa lebese le litholoana tse monate kapa monokotsoai. Ke lijo-thollo tse ling tse tlohang kamoreng ea khaba ea tsoekere haeba u rata tatso e monate.
Li-Mills tse akaretsang
Ntho ea bohlokoa ka ho fetisisa ke hore e jere mavithamine le liminerale. Ha e le hantle, lijalo tsena kaofela lia matlafatsoa ka li-micronutrients tse ngata , empa Total e na le karolo ea 100 lekholong ea boholo ba tsona.
Ho molemo, empa ke habohlokoa hore u tsoele pele ho ja litholoana le meroho e phetseng hantle letsatsi le leng le le leng.
Kakaretso e ntle hobane e na le ligrama tse 4 tsa fiber, hoo e ka bang ligrama tse 3 tsa protheine le lik'hilojule tse 133. Ke motle o motle oa sodium, o nang le limiligrama tse 186. E na le tsoekere e seng kae ho feta mefuta e meng, mme e thathamisitsoe e le motsoako oa bobeli, ka morao koro ea lijo-thollo, mme e na le ligrama tse 7 tsa tsoekere ka kopi ea lijo-thollo tse omileng. Empa e ntle hafeela u sa kenye tsoekere e eketsehileng. Kenya monokotsoai le litholoana bakeng sa monate o monate ho e-na le hoo.
Tlhapa Li-Bunches tsa Mahe a Lijo
E ka 'na ea e-ba ntho e makatsang hobane ke e' ngoe ea lijo-thollo tse monate, empa ha ho motho e mong le e mong ea batlang ntho e 'ngoe e ratang cardboard hoseng ho hong le ho hong.
Empa le hoja e le monate, lijalo tse peli tsa pele ke poone le lijo-thollo tsa lijo-thollo (u ka makatsoa ke hore na lijo tse ngata li na le tsoekere lethathamong la bobeli).
E na le tsoekere e seng kae ho feta e meng, e nang le ligrama tse 8 ka kopi e le 'ngoe ea lijo-thollo tse omeletseng, kahoo hase maikutlo a nepahetseng ho eketsa tsoekere leha e le efe sekotlolo. Empa e na le lik'hilograma tse 3 tsa fiber le 3 dikgerama tsa protheine. Senoelo se seng se na le lik'hilojule tse ka bang 160 le liragramme tse 187 sodium, e seng tse mpe.
Likoloi tsa Mills tse akaretsang
Likoetliso ha li hlile li le lijo tse monate, empa li na le tsoekere e nyenyane. Leha ho le joalo, ka lik'hilojule tse 133, li-milligram tse 253 sodium, 5 dikgerama, tsoekere, 4 dikgerama le ligrama tse 3 tsa protheine, ke khetho e tiileng bakeng sa lijo tsa hoseng tse phetseng hantle. Lijo tse peli tsa pele ke lijo-thollo tse koro le tsoekere.
Likoetliso li ntle ha li e-na le litholoana kapa monokotsoai, hammoho le mofuta oa hau oa lebese. Mohlomong e 'ngoe ea lijo-thollo tsa sesepa le linate ka lehlakoreng le leng.
Mefuta e Meholo ea Mills Corn Chex
Semela Chex ke ntho e 'ngoe e hlakileng e hlakileng, empa e na le lik'hilojule tse fokolang le tsoekere, kahoo e etsa tse supileng tse supileng. Senoelo se seng se na le lik'hilojule tse 120, ligrama tse 220 tsa sodium, 3 dikgerama, tsoekere, 2 dikgerama, le 2 grams ea protheine. Lijo tse peli tsa pele ke poone ea lijo-thollo le lijo-thollo.
Kaha ha e na tsoekere, o ka eketsa tsoekere ea kamehla. Empa kaha e ka lehlakoreng le ka tlase ho fiber content, ke nahana hore e lokela ho etsoa ka thuso e kholo ea litholoana tse ncha.
Limere tse sa kang tsa etsa tse supileng tse supileng
Lihlahisoa tsena ha li hlile li le mpe ho uena empa ha lia ka tsa etsa lenane la lijo tsa lijo tsa hoseng tsa batho ba baholo ka ho fetisisa.
Li-Mills tse kholo tsa Golden Grahams
Tsebo ea phepo e nepahetseng ka senoelo:
- Lik'hilojule tse 160
- Ligrama tse 320 tsa sodium
- 13 dikgerama tsoekere
- 3 grams fiber
- 3 dikgerama tsa protheine
Lisebelisoa tse peli tsa pele: lijo-thollo tse koro, tsoekere
Tlhokomeliso: Tsoekere e ngata haholo le sodium e ngata ea lijo-thollo tsa hoseng. Leha ho le joalo, li-fibre le protheine li molemo.
General Mills Basic 4
Tsebo ea phepo e nepahetseng ka senoelo:
- Lik'hilojule tse 200
- Limilimithara tse 280 tsa sodium
- 13 dikgerama tsoekere
- 4 grams fiber
- 4 grama ea protheine
Lisebelisoa tse peli tsa pele: koro ea lijo-thollo, lijo-thollo
Tlhokomeliso: Sesepa se seng se nang le tsoekere e ngata haholo. Ho bohloko haholo, hobane e na le protheine le fiber tse etsang hore ke thabe.
Lekala la Raisin la Kellogg
Tsebo ea phepo e nepahetseng ka senoelo:
- Lik'hilojule tse 190
- 210 milligrams sodium
- 18 dikgerama tsoekere
- Ligrama tse 7 tsa mafura
- 5 dikgerama tsa protheine
Lisebelisoa tse peli tsa pele: lijo-thollo tse feletseng koro, morara o omisitsoeng
Tlhokomeliso: E phahame ka tsoekere, empa boholo ba eona e ka 'na ea hlaha ho morara o omisitsoeng, o seng o mong le o mong. E na le lisebelisoa tse ngata le liprotheine tse ngata.
K e khethehileng K
Tsebo ea phepo e nepahetseng ka senoelo:
- Lik'hilojule tse 120
- Limiliamo tse 220 tsa sodium
- 4 dikgerama tsoekere
- 0 grams fiber
- 6 dikgerama tsa protheine
Lisebelisoa tse peli tsa pele: raese, koro ea gluten
Tlhokomeliso: Liprotheine tse ngata le lik'hilojule tse tlaase, empa ho hloka matla ha fiber hoa soabisa.
Kellogg's Product 19
Tsebo ea phepo e nepahetseng ka senoelo:
- Lik'hilojule tse 110
- Limiliamo tse 220 tsa sodium
- 4 dikgerama tsoekere
- 1 gram fiber
- 3 dikgerama tsa protheine
Lisebelisoa tse peli tsa pele: poone e silafalitsoeng, tsoekere
Tlhokomeliso: Hase mpe haholo. Ho na le lik'hilojule tse fokolang le tsoekere, 'me li na le liprotheine tse ling, empa li boetse li fere.
Cracklin 'Oat Bran ea Kellogg
Tsebo ea phepo e nepahetseng ka senoelo:
- Lik'hilojule tse 257
- 180 milligrams sodium
- 19 dikgerama tsoekere
- 8 dikgerama
- 5 dikgerama tsa protheine
Lisebelisoa tse peli tsa pele: oli e ngata ea lijo-thollo, tsoekere
Tlhokomeliso: Ka lehlakoreng le letle ha se phahameng ka sodium 'me e na le fiber e ngata le liprotheine. Ntho e fokolang ke hore e na le tsoekere e ngata 'me ena ke eona lijo tse ngata tse nang le mafura a 9.
Post Manate a Morara
Tsebo ea phepo e nepahetseng ka senoelo:
- Lik'hilojule tse 420
- 540 milligrams sodium
- 10 dikgerama tsoekere
- 14 dikgerama
- 12 grams ea protheine
Lisebelisoa tse peli tsa pele: phofo e feletseng ea koro, phofo ea harese
Tlhokomeliso: Li-calories tse ngata bakeng sa lijo-thollo tsa hoseng le sodium e ngata haholo. Empa e phahame ka fiber le protheine.
Post Post Raisin Bran
Tsebo ea phepo e nepahetseng ka senoelo:
- Lik'hilojule tse 190
- 230 milligrams sodium
- 20 dikgerama tsoekere
- 8 dikgerama
- 5 dikgerama tsa protheine
Lisebelisoa tse peli tsa pele: lijo-thollo tse feletseng koro, morara o omisitsoeng
Tlhokomeliso: Mona ke boemo bo bong moo tsoekere e eketsehileng e ka 'nang ea hlaha ho morara o omisitsoeng. E na le lisebelisoa tse ngata le liprotheine.
Lijoana Tse sa Molemo Haholo
Ebe lijo tsa lijo tsa hoseng ha li ntle hakaakang ho u shebahala? Lijoana tsena li haelloa ke lijo-thollo kaofela kahoo ho na le fiber e nyane kapa e se nang letho. 'Me ba bang ba na le tsoekere e ngata. Joaloka tsena:
Li-Crispies tsa Rice tsa Kellogg
Tsebo ea phepo e nepahetseng ka senoelo:
- Lik'hilojule tse 160
- Limiligrama tse 227 sodium
- 12 dikgerama tsoekere
- 0 grams fiber
- 1 gram protheine
Lisebelisoa tse peli tsa pele: raese, tsoekere
Tlhokomeliso: Ena hase eona lijo tse mpe ka ho fetisisa, empa e soetseha haholo.
Majoe a Fruity Post
Boitsebiso bo nang le phepo ka senoelo:
- Lik'hilojule tse 145
- 192 milligrams sodium
- 12 dikgerama tsoekere
- 0 grams fiber
- 2 grams ea protheine
Lisebelisoa tse peli tsa pele: raese, tsoekere
Tlhokomeliso: Tsena ke li-crispies tsa raese tse mebala-bala.
Froot Loops ea Kellog
Tsebo ea phepo e nepahetseng ka senoelo:
- Lik'hilojule tse 113
- 141 milligrams sodium
- 13 dikgerama tsoekere
- 3 grams fiber
- 2 grams ea protheine
Likarolo tse peli tsa pele: tsoekere, phofo ea poone e kopane
Tlhokomeliso: E ka 'na eaba u rata ngoana empa ha u na khetho e ntle.
Lentsoe ho
Ho ja lijo tsa hoseng ke khopolo e kholo hobane ho bonolo ho e lokisetsa. U ka ja lijo tse potlakileng mme u tsoa monyako ho qala letsatsi la hao le maphathaphathe. Khetha lijo-thollo tse entsoeng ka lijo tse ngata ntle le tsoekere e feteletseng le ho li apesa ka litholoana tse monate le monokotšoai bakeng sa melemo e meng ea bophelo bo botle.
Lisebelisoa:
General Mills Inc. "Lijoana."
Kellogg Co. "Sesebelisoa sa rona s."
Lijo tsa Post. "Lihlahisoa Tsa Rōna."