Kudya kwemanheru hakusi nyore kupfuura kuvhura gaba resopu, kurikanda muhari uye kurega stovetop ichiita zvimwe. Asi zvine utano here? Takataura navo Dr. Felicia Stoler , DCN, nyanzvi yezvokudya zvakanyoreswa, nyanzvi yezvokudya uye physiologist yekurovedza muviri pamusoro pekusarudza muto wemumagaba ane utano pachitorosi, pamwe chete nemhando shoma dzaanofarira kutsvaga.
RELATED: 18 Hutano Soup Recipes Unoda Muhupenyu Hwako Chando Ino
Nzira Yekusarudza Muto Wemumagaba Une Utano
Soups inzira inoshamisa yekuwana zvimwe zvekudya-zvinomera mumuviri wako, sezviyo nemiriwo, anodaro Stoler. Kunyangwe zvirinani, iwo mapuroteni anogona kuve emhuka- kana chirimwa-akavakirwa, zvichireva kuti chero munhu anogona kupinda mukati nekukurumidza, nyore kudya kwemanheru kwese nguva, zvisinei nekudya kwavo. (Uyezve, ivo vanongove nyore kuve nazvo kana magetsi akadzimwa kana pakati pehusiku kuhofisi.)
Mitemo yeStoler yegunwe yekusarudza muto wemumagaba une hutano uri nyore. Kutanga uye zvakanyanya, tarisa kuti chii chaizvo mu muto wacho usati wanyanya kufunga nezvezvinovaka muviri. Nhungamiro yangu yakajairika inosanganisira kuravira, kuravira uye zvimisikidzo, anodaro. Uye iyo izano rakanaka-sei kutenga muto une hutano iwe hausi kuzonyatsonakidzwa? Anoti zvakare soups-based soups ingori sarudzo iri nani pane inogadzirwa nekrimu. (Zvinofadza, soup muto unogonawo kushandiswa kumitambo hydration: Imvura yakarungwa ine sodium; vamwe vatambi vanonzwa kuneta kuneta kubva kune zvese zvinwiwa zvinotapira, anodaro Stoler.)
Kana iwe uine chinangwa chekutarisa chikafu chinovaka, tevera kutungamira kwake: Ini ndinoda kutarisa macalorie pasevhisi uye kana paine chero faibha mukushumira kwega kwega. Asi usati wazvichengeta kubva kune yako yaunofarira creamy clam chowder, zvibvunze iwe: Ndichazvidya sei izvi? Mumwe anofanirwa kufunga kana muto wacho uchifanira kuva chikafu chekumira-chega kana chikamu chekudya. Nenzira iyi macalorie uye macronutrients anogona kuiswa mukudya kana mazuva 'calori bhajeti, anodaro Stoler.
Ko Soups yemumagaba Ine Toni yeSodium?
Soup yemumagaba yakawana rap yakaipa mumakore apfuura, iyo yehuwandu hwayo hwe sodium. Asi pane zvikonzero zvemunyu wose iwoyo pakutanga, chekutanga chiri kuchengetedza. Zvokudya zvemumagaba zviri nani kuchengetedzwa mumunyu kana kutapira. Nekudaro, kurongedza vacuum kwakabvisa kudiwa kwesodium seyo yega mineral yekudzivisa kukura kwebhakitiriya. anotsanangura Stoler. Chikonzero chechipiri ndechekufadza chimiro cheAmerican palate, icho chinowanzofarira chikafu chemunyu.
Asi iyo inonyanya kufadza tidbit yezvose? Kunyangwe hazvo vanhu vekuAmerica vainetsekana pamusoro pemasobho akakwira-sodium, makambani ezvekudya aive nedambudziko rakakura rekutora soups yakaderera-sodium kubva pamasherufu. Chakavanzika cheindasitiri ndechekuti makambani mazhinji akakura akadzikisa yavo sodium mukati memakore pasina kuzivisa vatengi, anodaro Stoler. Kana soups yemumagaba yakanyorwa seyakaderera kana kuti isina sodium, haina kutengesa zvakanaka nekuti vatengi vaifungidzira kuti kuravira kwaizokanganiswa.
Mazuva ano, kune matani epasi-sodium soups pamusika, mazhinji acho anonaka zviri pamutemo. Asi kana iwe uchinetseka kuti soup yakaderera-sodium ichava nekunaka kushoma, yeuka kuti iwe unogona kugara uchiwedzera yako zvigadzirwa kuti ugadzirire zvakanyanya kune zvaunoda. Chokwadi ndechekuti, kana mumwe munhu achida munyu wakawanda, anogona kugara achiwedzera. Kana muto wanyanya munyu, wedzera imwe mvura. Zviri nyore kudaro, anodaro Stoler.
Heano gumi nemana masopu emumagaba ane hutano ekutsvaga nguva inotevera paunenge uchitenga girosari.
Amazon/Kumashure: Amguy/Getty Images 1. Campbell's Well Hongu! Butternut Squash Bisque
Best fall soup
Kana zvasvika kumhando dzaanofarira, Stoler anonyanya kufadzwa neCampbell's innovation mumakore. Iyi pick ine butternut squash, hanyanisi, celery uye makarotsi, pamwe netapirati uye muto weapuro concentrate uye dash yekrimu.
Pakushumira: 140 macalorie, 5g mafuta, 2g protein, 22g carbs, 9g shuga, 590mg sodium, 1g fiber
Amazon/Kumashure: Amguy/Getty Images 2. Progresso Yakaderedza Sodium Creamy Tomato Basil Soup
Best tomato soup
Imwe yemhando yaanofarira Stoler, Progresso ine yakawanda yakaderedzwa-sodium soups yekusarudza kubva. Isu tinoda iyi tora kune yayo pfupi ingredient rondedzero uye yakaderera macalorie. (Enda mberi uye ushande nayo grilled cheese )
Pakushumira: 110 macalorie, 3g mafuta, 3g protein, 18g carbs, 10g shuga, 490mg sodium, 3g fiber
Amazon/Kumashure: Amguy/Getty Images 3. Healthy Choice Chicken Noodle Soup
Muto wehuku noodles wakanakisa
Huya inotonhora uye furu mwaka, iwe uchada iyi yakasarudzika mukona yako. Imwe neimwe-inogona kushumira ine yakawedzera sodium kupfuura mamwe emamwe pane yedu runyorwa, asi mapuroteni nefiber count inoita kuti muto uyu ugutse zvekuti ive kosi huru, saka ibhizimusi ratinoda kuita.
Pakushanda: 180 macalorie, 3.5g mafuta, 13g protein, 25g carbs, 2g shuga, 680mg sodium, 2g fiber
Amazon/Kumashure: Amguy/Getty Images 4. Pacific Foods Organic Split Pea uye Uncured Ham Soup
Kunyanya kuzadza
Kutenda kune peas-rakapfuma peas, mbiya yerunako urwu inokuchengeta wakaguta masikati ese. Yakagadzirwa nerunyoro rupfupi rwezvigadzirwa zvinovaka, zvinosanganisira ham isina kupora iyo isina yakawedzera nitrates.
Pakushumira: 160 macalorie, 2g mafuta, 11g protein, 26g carbs, 4g shuga, 510mg sodium, 10g fiber
Target 5. Zvakanaka & Unganidza Chicken Tortilla Soup
Yakanakisa microwaveable soup line
Stoler mudiwa mukuru weTarget soups inotengeka, uye uyu aive nesu pamachipisi e tortilla. Kunyangwe isiri yemumagaba, isu hatifunge kuti unganetseka kuidonhedza pasi zuva rekupera risati rasvika. Uyezve, chigadziko chayo chepurasitiki chine microwave-yakachengeteka, saka chinokuchengetera ndiro ine tsvina.
Pakushanda: 240 macalorie, 6g mafuta, 15g protein, 32g carbs, 9g shuga, 750mg sodium, 5g fiber
Amazon/Kumashure: Amguy/Getty Images 6. Amy's Organic Black Bean Vegetable Soup
Yakanakisa organic soup line
Iwe unotoziva (uye rudo) Amy's veggie-crust pizzas, vegan mac uye cheese uye yakagochwa poblano enchiladas. Yave nguva yekurega iyi gluten-, soy- uye dairy-isina vegan soup muhupenyu hwako. Yakagadzirwa nemhando yezvigadzirwa (funga chibage, mbatatisi, karoti uye hanyanisi) uye zvinonhuwira.
Pakushanda: 210 macalorie, 4g mafuta, 9g protein, 35g carbs, 4g shuga, 540mg sodium, 7g fiber
Amazon/Kumashure: Amguy/Getty Images 7. Healthy Valley Organic No Salt Added Lentil Soup
Soup yakanakisisa isina munyu wakawedzerwa
Kana iwe uchida kuronda madyiro ako e sodium nekuda kwekukwira kweropa kana chimwe chimiro, usatarise kupfuura iyi nhamba inogutsa, izere nefiber-rich rich lentils. Iyo yemahara yeGMOs uye maflavour ekugadzira, mavara uye zvinochengetedza, zvakare.
Pakushanda: 150 macalorie, 1.5g mafuta, 9g protein, 27g carbs, 5g shuga, 20mg sodium, 9g fiber
Amazon/Kumashure: Amguy/Getty Images 8. Fungidzira Organic Creamy Potato Leek Soup
Best potato soup
Hatina basa kuti ndechipi chikafu chatinodya-hapana nzira yatingasiya muto wespud. Kunyange zvazvo isiri iyo yemwoyo pachayo yakapiwa calorie, mapuroteni uye fiber kuverenga, unogona kugara uchiwedzera zvishoma zvishoma kuti zviwedzere kuzadza (aka cheddar cheese, sour cream uye bacon bits).
Pakushanda: 90 macalorie, 2.5g mafuta, 2g protein, 14g carbs, 1g shuga, 440mg sodium, 2g fiber
Amazon/Kumashure: Amguy/Getty Images 10. Campbell's Chunky Healthy Chikumbiro New England Clam Chowder
Soup yegungwa yakanakisa
Tinoda bhisiki relobster sezvakangoita mukomana anotevera, asi soups yegungwa yakasvibirira inowanzokwirira mumafuta uye sodium. Ndicho chikonzero isu tiri mune iyi nzira ine hutano hwemoyo. Izere nezvimedu zvihombe zvembatatisi uye maclams uye akagadzirwa nezvose zviri zviviri kirimu nebhotela, saka hautomboziva mutsauko.
Pakushanda: 130 macalorie, 3g mafuta, 5g protein, 21g carbs, 2g shuga, 410mg sodium, 1g fiber
Amazon/Kumashure: Amguy/Getty Images 11. Campbell's Condensed 98% Fat Free Broccoli Cheese Soup
Yakanakisa broccoli cheese soup
Isu tinoiraira 10/10 nguva kubva Panera Bread , asi haudi chaizvo kuziva iyo sodium count (Zvakanaka, skira pasi kana iwe chaizvo vanoda kuziva). Iyi isarudzo ine hutano yakasarudzika yakaora pachayo, nekuda kwecheddar cheese, kirimu uye bhotela. Zvakafanana chaizvo ne Progresso Chiedza's broccoli cheese soup , asi ine macalorie mashoma, mafuta uye sodium.
Pakushanda: 80 macalorie, 2g mafuta, 2g protein, 12g carbs, 3g shuga, 740mg sodium, 1g fiber
Amazon/Kumashure: Amguy/Getty Images 12. Healthy Choice Chicken uye Rice Soup
Best huku nemupunga muto
Sei pasta ichifanira kunakidzwa? Muto wehuku nemupunga wakafanana nemukoma wechikuru wehuku. Munhau dzakatonaka, huku uye mupunga weHealth Choice zvino zvave ne20 muzana yehuku.
Pakushumira: 110 macalorie, 2g mafuta, 6g protein, 17g carbs, 0g shuga, 390mg sodium, 2g fiber
Amazon/Kumashure: Amguy/Getty Images 13. Health Valley Organic Cream yeMushroom Soup
Best cream yehowa
Tinoona green beans casserole mune ramangwana rako. Iyi sarudzo ine mafuta mashoma inoshandisa hupfu hwemupunga pachinzvimbo chezvose-chinangwa, uye ine nyeredzi moyo, organic portobello howa.
Pakushumira: 80 macalorie, 1.5g mafuta, 4g protein, 16g carbs, 0g shuga, 390mg sodium,<1g fiber
Amazon/Kumashure: Amguy/Getty Images 14. Pacific Foods Organic Chicken Bone Broth
Best bone muto
Zvinoitika kuti bhonzo muto wakadzikira zvakanyanya musodium pane yechinyakare stocks uye broths. Kunyangwe iwe ukainwa wakatwasuka kana kuishandisa sesobho yekugadzira kumba, iyi pick is super yakaonda ukuwo iri sosi yakasimba yeprotein.
Pakushumira: 45 macalorie, .5g mafuta, 9g protein, 0g carbs, 0g shuga, 90mg sodium, 0g fiber
/gumi nembiri 32-ounce makatoni kuAmazon
Zvakanaka, Asi Ndeapi Mhando Yesopu Yandinofanira Kusvetuka?
Stoler haatendi mukutaura kuti zvimwe zvekudya hazvisi patafura. Kunyange paine kurudziro yekudzikisa kudyiwa kwesodium, ini handitendi mukugadzira kudya kwakashata nekunyanya kufunga nezvemavara echikafu. Mushure mezvose, kana tichinodya kuresitorendi, hatione iyo yakazara chikafu chechokwadi pani, uye kune avo vanobika kumba, vazhinji havaongorore zvinongedzo zvavo kuti vaone chimiro chekudya pakushumira, anodaro.
Izvo zvakati, kune mamwe masobho emumagaba kunze uko iwe aungade kudzivirira kana iwe uri kuona yako munyu. The FDA inokurudzira kudzikamisa kudya kwako kwesodium kusvika 2,300 milligrams pazuva kana zvishoma (the American Heart Association inoti 1,500 milligrams pazuva ndiyo chaiyo yakanaka), kunyange zvazvo vazhinji vekuAmerica vari pakati pe3,400 milligrams pazuva.
Heano mashoma epamusoro-sodium soups ekuziva ... asi inzwa Stoler kunze: Pakupera kwezuva, ndezvekugona uye kuwana. Isu hatigone kuve vezvekudya uye toseta bar yakakwira zvekuti vanhu vanofunga kuti kudya kune hutano hakugoneke. Ndizvo. Inokwanisika uye inogona kubuda mugaba.
7 High-Sodium Soups yekudzivisa:
- Panera Bread Broccoli Cheddar Soup (1,080mg sodium pakushumira)
- Idahoan Yakatakura Mbatata Hearty Soup (1,010mg sodium pakushumira)
- Campbell's Condensed Homestyle huku Noodle Soup (940mg sodium pakushumira)
- Campbell's Chunky Chicken Broccoli Cheese nePotato Soup (890mg sodium pakushumira)
- Campbell's Condensed Beef ine Vegetables & Barley Soup (890mg sodium pakushumira)
- Inofara Belly Cream yeMushroom Soup (870mg sodium pakushumira)
- Amy's Organic Soups Cream yeTomato (860mg sodium pakushumira)
