1.鸡èç麦
å¨æ©ä¸çæ¶åè¥å »æ©é¤æ¯ä¸å¯ç¼ºå°çä¸ç§é£ç©ï¼é£ä¹é¸¡èåç麦æ¯æç¾å³ãæè¥å »çç»åï¼æ©é¤å¿ å¤ç两大å ç´ (碳水ååç©åèç½è´¨)é½è½ä»ä¸å¾å°æä½³ãæ大åç满足ã
æä¹åï¼å¾ç麦ä¸æ··å ¥1/4æ¯åç¢çå«©è èãçä¸ä¸çèèççå£«å¥¶é ªåä¸ä¸ªç èã
è¥å »æåï¼350大å¡ççéï¼15gèèª(6gæ¯é¥±åèèª)ï¼34g碳水ååç©ï¼140mgçï¼5g纤维ï¼18gèç½è´¨ã
2.èèå奶å³ç麦
å¾å¤äººå¨ç麦çæ¶åä¼ä¹ æ¯æ§çå°æ°´ææ·»å è¿å»ï¼é£ä¹èèå°±æ¯ä¸ä¸ªæ¯è¾å¥½æ°´æï¼å°èç½è´¨ãç»´çç´ ãææ°§åç©ä»¥åé¦å³é½åèå°ä¸èµ·ã
æä¹åï¼å¾ç麦ä¸å å ¥1/4æ¯çè±èå¸è é ¸å¥¶ï¼ä¸åºèèï¼1/4被åççèèãå¯ä»¥ç¨ååçèèç¹ç¼ç¢æ²¿ã
è¥å »æåï¼300大å¡ççéï¼3.5gèèª(0.5g饱åèèª)ï¼61g碳水ååç©ï¼35mgçï¼6g纤维ï¼12gèç½è´¨ã
3.æ«ç³å¹æ ¹ç麦
å¨æ们平常é£ç¨çç«é¸¡å¹æ ¹ä¸å«æå°é饱åèèªï¼å¹¶ä¸ä¸å«ä¸è¬å¹æ ¹ä¸å¸¸è§çæ害ç©è´¨äºç¡é ¸çï¼æ«ç³æ±å¯å«ææ°§åç©ã
æä¹åï¼ç¹è°ä¸¤çæ®éçç«é¸¡å¹æ ¹ãç麦ä¸å å ¥ä¸¤åºæ«ç³æ±ï¼ç¶åå°å¹æ ¹åç¢æå°ä¸é¢ã
è¥å »æåï¼360大å¡ççéï¼8gèèª(2g饱åèèª)ï¼61g碳水ååç©ï¼390mgçï¼5g纤维ï¼11gèç½è´¨ã