Iisuphu ezili-14 eziPheleleyo eziBonelekileyo eziNkonkxiweyo (kunye ne-7 yokuPhepha), ngokutsho kweNgcali yeZondlo

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Isidlo sakusihlwa asifumani lula kunokuba uvule itoti yesobho, uyilahle embizeni kwaye uvumele i-stovetop ukuba yenze okunye. Kodwa ngaba inezondlo? Sathetha naye UGqr. Felicia Stoler , I-DCN, i-dietitian ebhalisiweyo, i-nutrist kunye ne-physiologist yokuzivocavoca malunga nendlela yokukhetha iisuphu ezinempilo ezinkonkxiweyo kwivenkile, kunye neempawu ezimbalwa ezizithandayo ukuba zikhangele.

RELATED: 18 Iiresiphi zeSuphu esempilweni ozifunayo kuBomi bakho kobu Busika

Indlela yokukhetha isuphu esempilweni enkonkxiweyo

Iisuphu ziyindlela emangalisayo yokufumana ukutya okuninzi okusekelwe kwizityalo emzimbeni wakho, njengeenkozo kunye nemifuno, utsho uStoler. Okona kungcono, iiproteni zinokuba zizilwanyana okanye zisekelwe kwisityalo, oku kuthetha ukuba nabani na unokungena kwesona sidlo sikhawulezayo, silula ngalo lonke ixesha, nokuba bakhetha ukutya okungakanani. (Kwaye, zilula ukuba nazo kwimeko yokucima kombane okanye ebusuku kakhulu eofisini.)

Imithetho yeStoler yokukhetha isuphu enempilo enkonkxiweyo ilula kakhulu. Okokuqala nokuphambili, jonga oko ngokwenene kwi isuphu phambi kokuba ugxininise kwiinyani zesondlo. Izikhokelo zam ngokubanzi ziquka incasa, incasa kunye nezithako, utsho. Kwaye le ngcebiso elungileyo-kutheni uthenge isuphu enempilo ongayi kuyonwabela ngokwenene? Ukwatsho ukuba isuphu ezisekelwe kumhluzi zisoloko zilukhetho olungcono kune-cream-based based. (Inyani eyolisayo, umhluzi wesobho ungasetyenziselwa ukuhanjiswa kwezemidlalo: Ngamanzi anencasa enesodium; abanye abadlali bafumana incasa yokudinwa kuzo zonke iziselo eziswiti, utshilo uStoler.)

Ukuba unenjongo yokujonga ileyibhile yesondlo, landela ukhokelo lwakhe: Ndithanda ukujonga iikhalori ngokuphakwa kwaye ukuba kukho nayiphi na ifayibha kwinkonzo nganye. Kodwa ngaphambi kokuba uzigcine kwi-creamy clam chowder oyithandayo, zibuze: Ndizoyitya njani lento? Umntu kufuneka acinge ukuba isuphu yenzelwe ukuba ibe sisidlo esizimeleyo okanye inxalenye yesidlo. Ngale ndlela iikhalori kunye nee-macronutrients zinokufakwa kwisidlo okanye kwibhajethi yekhalori yeentsuku, utshilo uStoler.

Ngaba iiSuphu ezinkonkxiweyo zineToni yeSodium?

Isuphu enkonkxiweyo ifumene i-rap embi kule minyaka idlulileyo, oko kukuthi kumxholo wayo wesodium ephezulu. Kodwa kwakukho izizathu zayo yonke loo tyuwa ekuqaleni, eyokuqala yayikukulondolozwa. Ukutya okusemathinini kugcinwe ngcono kwindawo enetyuwa okanye emnandi. Nangona kunjalo, ukupakishwa kwe-vacuum kuphelise imfuno yesodium njengeyona minerali yodwa yokuthintela ukukhula kwebhaktheriya. kuchaza uStoler. Isizathu sesibini kukukholisa inkalakahla yaseMelika eqhelekileyo, ethanda ukukhetha ukutya okunetyuwa.

Kodwa eyona nto inomdla kuzo zonke? Ngaphandle kokuxhalaba kwabantu baseMelika malunga neesuphu eziphezulu zesodium, iinkampani zokutya zazinengxaki enkulu yokufumana isuphu ephantsi yesodium ezishelufini. Imfihlo yoshishino kukuba ezininzi iinkampani ezinkulu ziye zanciphisa umxholo wazo we-sodium ngaphezu kweminyaka ngaphandle kokwazisa abathengi, utsho uStoler. Xa iisuphu ezinkonkxiweyo zibhalwe njenge-sodium ephantsi okanye ayikho, azizange zithengise kakuhle kuba abathengi bacinga ukuba incasa iya kuphazamiseka.

Kule mihla, kukho iitoni zeesuphu zesodium ephantsi kwimarike, uninzi lwazo zimnandi ngokusemthethweni. Kodwa ukuba unexhala lokuba isuphu ephantsi-sodium iya kuba nencasa encinci, khumbula ukuba unokuhlala ukongeza izithako zakho ukuze uyilungiselele ngakumbi ngokuthanda kwakho. Inyaniso kukuba, ukuba umntu ufuna ityuwa eninzi, unokuhlala eyongeza. Ukuba isuphu inetyuwa kakhulu, yongeza amanzi amaninzi. Ilula ngolo hlobo, utsho uStoler.

Nazi iisuphu ezili-14 ezisempilweni ezinkonkxiweyo oza kuzijonga kwixesha elizayo xa usiya kuthenga igrosari.

1. Kakuhle KaCampbell Ewe! I-Butternut Squash Bisque

Eyona suphu yokuwa

Xa kuziwa kwiimpawu zakhe ezizithandayo, u-Stoler uchukumiseke kakhulu kwi-Campbell entsha kwiminyaka. Olu khetho lune-squash ye-butternut, i-anyanisi, i-celery kunye ne-carrots, kunye ne-sweet potato kunye nejusi ye-apile igxile kunye ne-dash yekhrimu.

Ukukhonza: iikhalori ezili-140, i-5g ye-fat, i-2g yeprotheyini, i-22g ye-carbs, i-9g yeswekile, i-590mg yesodium, i-fiber eyi-1g

e Amazon

2. I-Progresso Yehlisa I-Sodium Creamy Tomato Basil Soup

Eyona suphu yetumata

Enye yeemveliso ezizithandayo zikaStoler, iProgresso ineesuphu ezininzi ezincitshisiweyo zesodium ukukhetha kuzo. Sithanda olu khetho luluhlu lwalo olufutshane lwezithako kunye neekhalori eziphantsi. (Yiya phambili uyiphakele kunye itshizi egcadiweyo ).

Ukukhonza: iikhalori ezili-110, i-3g ye-fat, i-3g yeprotheyini, i-18g carbs, i-10g yeswekile, i-490mg yesodium, i-3g fiber

$ 26 / ezintandathu-ipakethe Amazon

3. Ukhetho oluphilileyo lweSophu yeNoodle yeNkuku

Eyona suphu yenoodle yenkukhu

Yiza ixesha elibandayo kunye nelomkhuhlane, uya kuyifuna le yakudala kwikona yakho. Umntu ngamnye unokukhonza unesodium engaphezulu kunezinye kuluhlu lwethu, kodwa iprotheyini kunye nefiber count yenza le sobho yanelise ngokwaneleyo ukuba ibe yikhosi ephambili, ngoko lurhwebo esizimisele ukulwenza.

Ngokukhonza: 180 iikhalori, 3.5g amafutha, 13g protein, 25g carbs, 2g iswekile, 680mg sodium, 2g fiber

$ 31/12-pack e Amazon

4. I-Pacific Foods Organic Split Pea kunye neSobho yeHam engaguqukiyo

Ukuzaliswa okuninzi

Enkosi kwii-ertyisi ezityebileyo ngokwendalo, isitya sobu buhle siya kukugcina ugcwele yonke imva kwemini. Yenziwe ngoluhlu olufutshane lwezithako eziphilileyo, kubandakanywa ne-ham enganyangekiyo engenazo ii-nitrate ezongeziweyo.

Ukukhonza: iikhalori eziyi-160, i-2g yamafutha, i-11g yeprotheyini, i-26g carbs, i-4g yeswekile, i-510mg yesodium, i-10g fiber

$ 56/12-pack e Amazon

5. Ulungile kwaye uqokelele isuphu yeTortilla yenkukhu

Umgca wesophu we-microwave ongcono kakhulu

UStoler ngumlandeli omkhulu weesuphu ezifikelelekayo zikaTarget, kwaye lo wayenathi kwiichips zetortilla. Ngelixa ingankonkxwanga, asicingi ukuba uya kukhathazeka ukuyithoba phambi komhla wayo wokuphelelwa. Kwaye, isikhongozeli sayo seplastiki sikhuselekile kwi-microwave, ke siyakugcinela isitya esimdaka.

Ukukhonza: iikhalori ezingama-240, i-6g yamafutha, i-15g yeprotheyini, i-32g carbs, i-9g yeswekile, i-750mg yesodium, i-5g fiber

Yithenge (.50)

6. ISophu yeVegetable ye-Amy's Organic Black Bean

Best umgca wesophu ephilayo

Sele uyazi (kwaye uthanda) i-pizzas ye-veggie-crust ka-Amy, i-vegan mac kunye netshizi kunye ne-poblano enchiladas eyosiweyo. Lixesha lokuba uvumele le gluten-, soy- kunye nesobho yevegan engenabisi ebomini bakho. Yenziwe ngemveliso yezinto eziphilayo (cinga ingqolowa, iitapile, izaqathe kunye anyanisi) kunye neziqholo.

Ukukhonza: iikhalori ezingama-210, i-4g yamafutha, i-9g yeprotheyini, i-35g carbs, i-4g yeswekile, i-540mg yesodium, i-7g fiber

$ 29/12-pack e Amazon

7. Healthy Valley Organic Akukho Tyuwa egalelwe isuphu yeLentil

Eyona suphu ilungileyo ayinayo ityuwa eyongeziweyo

Ukuba ufuna ukulandelela ukuthatha kwakho isodiyam ngenxa yoxinzelelo lwegazi oluphezulu okanye enye imeko, ungajongi ngaphaya kweli nani lanelisayo, eligcwele iilentile ezityebileyo kwifiber. Isimahla kwii-GMOs kunye neencasa ezenziweyo, imibala kunye nezigcini, nazo.

Ukukhonza: iikhalori ezili-150, i-1.5g ye-fat, i-protein ye-9g, i-27g carbs, i-5g yeswekile, i-20mg yesodium, i-9g fiber

$ 28/12-pack e Amazon

8. Yiba nomfanekiso weSophu ye-Organic Creamy Potato Leek

Eyona suphu yetapile

Asikhathali nokuba sitya ntoni na—akukho ndlela yokuba sinokuyiyeka isuphu yespud. Nangona kungeyomfuneko ukuba ibe nentliziyo ngokwayo inikwe i-calorie, iprotheyini kunye ne-fiber counts, unokuhlala udibanisa ii-toppings ezimbalwa ukuze uzalise ngakumbi (i-aka cheddar cheese, ukhilimu omuncu kunye ne-bacon bits).

Ukukhonza: iikhalori ezingama-90, i-2.5g yamafutha, i-2g yeprotheyini, i-14g carbs, i-1g yeswekile, i-440mg yesodium, i-2g fiber

.50 kwi Amazon

10. Isicelo seCampbell seChunky Healthy New England Clam Chowder

Eyona suphu yokutya kwaselwandle

Siyayithanda i-lobster bisque kanye njengomfana olandelayo, kodwa iisuphu zokutya kwaselwandle ezikhrimu zihlala ziphezulu kumafutha kunye nesodium. Yiyo loo nto sikolu khetho lusempilweni yentliziyo. Izele ngamaqhekeza amakhulu eitapile kunye neeclams kwaye zenziwe ngekhrimu kunye nebhotolo, ngoko awuzukuwazi umahluko.

Ukukhonza: iikhalori eziyi-130, i-3g ye-fat, i-5g yeprotheyini, i-21g carbs, i-2g yeswekile, i-410mg yesodium, i-1g fiber

e Amazon

11. UCampbell's Condensed 98% Fat Free Broccoli Cheese Soup

Eyona isophu yesonka samasi ye-broccoli

Siyiodola 10/10 amaxesha ukusuka Isonka sePanera , kodwa awufuni kakhulu ukwazi ukubala kwesodium (Kulungile, skrolela ezantsi ukuba uyafuna ngokwenene ufuna ukwazi). Olu lukhetho oluqinisekileyo olunempilo elonakalisayo ngokwalo, ngenxa yetshizi ye-cheddar, ukhilimu kunye nebhotolo. Iyafana kakhulu ne I-Progresso Khanyisa isuphu ye-broccoli yesonka , kodwa ineekhalori ezimbalwa, amafutha kunye nesodium.

Ngokukhonza: 80 iikhalori, 2g amafutha, 2g protein, 12g carbs, 3g iswekile, 740mg sodium, 1g fiber

$ 21/12-pack kwi Amazon

12. Ukukhetha okunempilo Inkukhu kunye neSobho seRiyisi

Eyona yesuphu yenkukhu kunye nerayisi

Kutheni le nto ipasta kufuneka yonwabe? Isuphu yenkukhu kunye nerayisi ifana nomntakwabo omdala opholileyo wenoodle. Kwiindaba ezilunge ngakumbi, inkukhu kunye nerayisi yeHealthy Choice ngoku inenkuku eyongezelelekileyo ngama-20 ekhulwini.

Ukukhonza: iikhalori ezili-110, i-2g yamafutha, i-6g yeprotheyini, i-17g carbs, i-0g yeswekile, i-390mg yesodium, i-2g fiber

$ 30/12-pack on Amazon

13. Health Valley Organic Cream of Soup Mushroom

Eyona cream ye-mushroom

Sibona i-casserole yembotyi eluhlaza kwikamva lakho. Olu khetho lunamafutha aphantsi lisebenzisa umgubo werayisi endaweni yenjongo yazo zonke, kwaye ineenkwenkwezi ezityebileyo, i-organic portobello mushroom.

Ngokukhonza: iikhalori ezingama-80, i-1.5g yamafutha, iprotheyini eyi-4g, i-16g carbs, i-0g yeswekile, i-390mg yesodium,<1g fiber

e Amazon

14. Ukutya kwePacific Organic Chicken Bone Broth

Best ithambo umhluzi

Kuyavela ukuba umhluzi wethambo uphantsi ngokwendalo kwi-sodium kuneempahla zendabuko kunye ne-broths. Nokuba uyayisela ngqo okanye uyisebenzise njengesiseko sesuphu yasekhaya, olu khetho lubhityile kakhulu ngelixa ikwangumthombo oqinileyo weprotheyini.

Ngokukhonza: 45 calories, .5g fat, 9g protein, 0g carbs, 0g iswekile, 90mg sodium, 0g fiber

/ezilishumi elinambini 32-ounce iibhokisi e Amazon

Kulungile, Kodwa Zeziphi Iintlobo Zesobho Ekufuneka Ndizitsibe?

UStoler akakholelwa ekuthini ukutya okuthile kuphumile etafileni. Nangona kukho iingcebiso zokunciphisa ukuthathwa kwe-sodium jikelele, andikholelwa ekudaleni ukutya okungekho mthethweni ngokugqithiswa kwiilebhile zokutya. Ngapha koko, xa sisitya kwindawo yokutyela, asiyiboni ipaneli yeenyaniso zesondlo esipheleleyo, kwaye kwabo bapheka ekhaya, uninzi aluhlalutyi izithako zabo ukufumanisa iprofayile yezondlo ngokuphakelwa, utshilo.

Oko kuthethiweyo, kukho iisuphu ezinkonkxiweyo phaya onokuthi ufune ukuziphepha ukuba ubukele ityuwa yakho. I I-FDA icebisa ukunciphisa umthamo wakho wesodium ukuya kwi-2,300 milligrams ngosuku okanye ngaphantsi (i American Heart Association ithi i-1,500 milligrams ngosuku ilungile ngokwenene), nangona uninzi lwabantu baseMelika luphakathi malunga ne-3,400 milligrams ngosuku.

Nazi iisuphu ezimbalwa eziphezulu zesodium ekufuneka uziqaphele… Asikwazi ukuba ngabagqwesileyo bokutya kwaye sibeke umqobo phezulu kangangokuba abantu bacinga ukuba ukutya okunempilo akufumaneki. Yi. Iyafikeleleka kwaye inokuphuma kwitoti.

IiSuphu ezi-7 ezineSodium ephezulu ekufuneka uzithintele:

• ISobho sePanera yeBrokholi yeCheddar (1,080mg yesodium ngokukhonza)
• I-Idahoan iLayishe iPotato yeSoup enentliziyo (1,010mg yesodium ngokukhonza)
• ISuphu yeNoodle yeNoodle yaseCampbell yasekhaya (940mg yesodium ngokuphakwa)
• Campbell's Chunky Chicken Broccoli Cheese kunye nePotato Soup (890mg isodiyam ngokukhonza)
• ICampbell's Condensed Beef kunye neVegetables & Barley Soup (890mg isodiyam ngokukhonza)
• Happy Belly Cream of isuphu Mushroom (870mg yesodium ngokukhonza)
• Iisuphu zika-Amy ze-Organic Cream yeTomato (860mg isodiyam ngokukhonza)

EZIQHELEKILEYO: Iiresiphi zeSuphu yokuwa ezingama-70 ongazange uzizame ngaphambili

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