Msuzi 14 Wabwino Kwambiri Wam'zitini (ndi 7 Kuti Mupewe), Malinga ndi Nutritionist

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Chakudya chamadzulo sichikhala chophweka kuposa kutsegula chitini cha supu, kuutaya mumphika ndikusiya stovetop kuchita zina. Koma kodi ndi zopatsa thanzi? Tinalankhula ndi Dr. Felicia Stoler , DCN, katswiri wodziwa zakudya, katswiri wa zakudya komanso masewera olimbitsa thupi okhudza momwe angasankhire supu zam'chitini zathanzi ku sitolo, komanso zochepa zomwe amakonda kuzifufuza.

ZOTHANDIZA: Maphikidwe 18 a Msuzi Athanzi Amene Mukufunikira M'moyo Wanu Zima

Momwe Mungasankhire Msuzi Wazitini Wathanzi

Msuzi ndi njira yabwino kwambiri yopezera zakudya zambiri zamasamba m'thupi lanu, monga mbewu ndi ndiwo zamasamba, akutero Stoler. Ngakhale zili bwino, mapuloteniwa amatha kukhala a nyama kapena zomera, kutanthauza kuti aliyense akhoza kudya chakudya chamadzulo chofulumira, chosavuta kuposa nthawi zonse, mosasamala kanthu za zomwe amakonda. (Kuphatikiza apo, ndizosavuta kukhala nazo ngati magetsi azimitsidwa kapena usiku kwambiri kuofesi.)

Malamulo a Stoler posankha msuzi wam'chitini wathanzi ndi ophweka kwambiri. Choyamba, yang'anani zomwe ziri kwenikweni mu msuzi musanatengeke pazakudya. Malangizo anga ambiri amaphatikiza kukoma, kukoma ndi zosakaniza, akutero. Ndipo ndi uphungu wabwino - bwanji kugula supu yathanzi yomwe simungasangalale nayo? Ananenanso kuti supu zokhala ndi msuzi nthawi zonse zimakhala zabwino kuposa zonona. (Zosangalatsa, msuzi wa supu ungagwiritsidwenso ntchito pamasewera olimbitsa thupi: Ndi madzi okometsera okhala ndi sodium; othamanga ena amatopa ndi zakumwa zotsekemera, akutero Stoler.)

Ngati mukufuna kuyang'ana zolemba zazakudya, tsatirani malangizo ake: Ndimakonda kuyang'ana zopatsa mphamvu pakudya komanso ngati pali ulusi uliwonse pakudya kulikonse. Koma musanadziteteze ku chowder chomwe mumakonda kwambiri, dzifunseni nokha: Ndidya bwanji izi? Mmodzi ayenera kuganizira ngati supu ikuyenera kukhala chakudya chokhachokha kapena gawo la chakudya. Mwanjira iyi zopatsa mphamvu ndi ma macronutrients zitha kuphatikizidwa muzakudya kapena bajeti yamasiku a calorie, akutero Stoler.

Kodi Msuzi Wam'zitini Ali ndi Toni Ya Sodium?

Msuzi wam'zitini wapeza rap yoyipa kwazaka zambiri, chifukwa chokhala ndi sodium yambiri. Koma panali zifukwa za mchere wonsewo poyamba, choyamba chinali kusungika. Zakudya zam'chitini zimasungidwa bwino m'malo amchere kapena okoma. Komabe, kunyamula vacuum kwathetsa kufunikira kwa sodium ngati mchere wokhawo wolepheretsa kukula kwa bakiteriya. akufotokoza Stoler. Chifukwa chachiwiri ndikukondweretsa m'kamwa wamba waku America, womwe umakonda kukonda zakudya zamchere.

Koma nkhani yosangalatsa kwambiri kuposa zonse? Ngakhale kuti anthu aku America anali ndi nkhawa pazakudya za supu za sodium, makampani azakudya anali ndi vuto lalikulu pochotsa mashelufu a soups ochepa. Chinsinsi chamakampani ndikuti makampani akuluakulu ambiri achepetsa kuchuluka kwa sodium pazaka zambiri osadziwitsa ogula, akutero Stoler. Msuzi wamzitini ukakhala wochepa kapena wopanda sodium, sunagulitse bwino chifukwa ogula amaganiza kuti kukoma kwake kungasokonezedwe.

Masiku ano, pali matani a soups otsika-sodium pamsika, ambiri mwa iwo ndi okoma movomerezeka. Koma ngati mukuda nkhawa kuti msuzi wochepa wa sodium udzakhala ndi kukoma kocheperako, kumbukirani kuti nthawi zonse mukhoza kuwonjezera zowonjezera zanu kuti mukonzekere bwino zomwe mukufuna. Chowonadi ndi chakuti, ngati wina akufuna mchere wambiri, amatha kuwonjezera nthawi zonse. Ngati supu ndi yamchere kwambiri, onjezerani madzi ambiri. Ndizosavuta, akutero Stoler.

Nawa masupu 14 am'zitini athanzi omwe mungayang'ane mukadzagulanso golosale.

1. Campbell Ali bwino Inde! Bisque ya Butternut Squash

Msuzi wabwino kwambiri

Ponena za zomwe amakonda, Stoler amasangalala kwambiri ndi luso la Campbell pazaka zambiri. Chosankhachi chili ndi sikwashi ya butternut, anyezi, udzu winawake ndi kaloti, komanso mbatata ndi madzi a apulosi amakhazikika komanso dash la kirimu.

Pa kutumikira: 140 calories, 5g mafuta, 2g mapuloteni, 22g carbs, 9g shuga, 590mg sodium, 1g fiber

ku Amazon

2. Progresso Anachepetsa Sodium Creamy Tomato Msuzi wa Basil

Msuzi wabwino kwambiri wa tomato

Chimodzi mwazinthu zomwe Stoler amakonda, Progresso ali ndi supu zambiri zochepetsedwa za sodium zomwe mungasankhe. Timakonda chosankha ichi chifukwa cha mndandanda wake wamfupi wazinthu komanso zopatsa mphamvu zochepa. (Pitirizani kutumikira ndi tchizi wokazinga ).

Pa kutumikira: 110 calories, 3g mafuta, 3g mapuloteni, 18g carbs, 10g shuga, 490mg sodium, 3g fiber

/paketi zisanu ndi imodzi ku Amazon

3. Healthy Choice Chicken Noodle Msuzi

Msuzi wabwino kwambiri wa nkhuku

Bwerani nyengo yozizira ndi chimfine, mudzafuna zapamwambazi pakona yanu. Kutumikira kulikonse kumakhala ndi sodium wochuluka kuposa ena omwe ali pamndandanda wathu, koma kuchuluka kwa mapuloteni ndi fiber kumapangitsa kuti msuziwu ukhale wokhutiritsa kuti ukhale maphunziro apamwamba, choncho ndi malonda omwe tikufuna kupanga.

Pa kutumikira: 180 calories, 3.5g mafuta, 13g mapuloteni, 25g carbs, 2g shuga, 680mg sodium, 2g fiber

$ 31/12-paketi ku Amazon

4. Pacific Foods Organic Split Pea ndi Msuzi Wosadulidwa

Zodzaza kwambiri

Chifukwa cha nandolo zokhala ndi fiber mwachilengedwe, mbale yokongola iyi idzakuthandizani masana onse. Zimapangidwa ndi mndandanda waufupi wa zosakaniza zabwino, kuphatikizapo nyama yosadulidwa yomwe ilibe ma nitrate owonjezera.

Pa kutumikira: 160 calories, 2g mafuta, 11g mapuloteni, 26g carbs, 4g shuga, 510mg sodium, 10g fiber

/12-paketi ku Amazon

5. Zabwino & Sonkhanitsani Msuzi wa Tortilla wa Nkhuku

Msuzi wabwino kwambiri wa microwave

Stoler ndiwokonda kwambiri supu zotsika mtengo za Target, ndipo uyu anali nafe pa tchipisi ta tortilla. Ngakhale ilibe zamzitini, sitikuganiza kuti mungafune kuitsitsa tsiku lake lotha ntchito lisanakwane. Kuphatikiza apo, chidebe chake cha pulasitiki ndi chotetezedwa ndi microwave, kotero chimakusungirani mbale yonyansa.

Pa kutumikira: 240 calories, 6g mafuta, 15g mapuloteni, 32g carbs, 9g shuga, 750mg sodium, 5g fiber

Gulani (.50)

6. Amy's Organic Black Bean Vegetable Msuzi

Msuzi wabwino kwambiri wa organic

Mumadziwa kale (ndipo mumakonda) ma pizza a Amy a veggie-crust, vegan mac ndi tchizi ndi poblano enchiladas wokazinga. Yakwana nthawi yoti mulole msuzi wa gluten-, soya- ndi mkaka wopanda mkaka m'moyo wanu. Zimapangidwa ndi zinthu zachilengedwe (ganizirani chimanga, mbatata, kaloti ndi anyezi) ndi zonunkhira.

Pa kutumikira: 210 calories, 4g mafuta, 9g mapuloteni, 35g carbs, 4g shuga, 540mg sodium, 7g fiber

/12-paketi ku Amazon

7. Healthy Valley Organic Palibe Mchere Wowonjezera Msuzi wa Lentilo

Msuzi wabwino kwambiri wopanda mchere wowonjezera

Ngati mukufuna kudziwa momwe mumadya sodium chifukwa cha kuthamanga kwa magazi kapena matenda ena, musayang'anenso nambala yokhutiritsayi, yomwe ili ndi mphodza zambiri. Ndiwopanda ma GMO ndi zokometsera zopangira, mitundu ndi zosungira, nazonso.

Pa kutumikira: 150 calories, 1.5g mafuta, 9g mapuloteni, 27g carbs, 5g shuga, 20mg sodium, 9g fiber

/12-paketi ku Amazon

8. Tangoganizirani Organic Creamy Potato Leek Msuzi

Msuzi wabwino kwambiri wa mbatata

Sitisamala za zakudya zomwe timadya-palibe njira yomwe tingasiyire msuzi wa spud. Ngakhale kuti sizofunika kuti zikhale zamtima zokhazokha chifukwa cha calorie, mapuloteni ndi fiber, mukhoza kuwonjezera zowonjezera zochepa kuti zikhale zodzaza (aka cheddar tchizi, kirimu wowawasa ndi nyama yankhumba).

Pa kutumikira: 90 calories, 2.5g mafuta, 2g mapuloteni, 14g carbs, 1g shuga, 440mg sodium, 2g fiber

.50 ku Amazon

10. Campbell's Chunky Healthy Pempho la New England Clam Chowder

Msuzi wabwino kwambiri wam'madzi

Timakonda ma bisque a lobster monga momwe amachitira munthu wotsatira, koma msuzi wa nsomba zam'madzi nthawi zambiri umakhala wapamwamba kwambiri mumafuta ndi sodium. Ichi ndichifukwa chake tili munjira iyi yaumoyo wathanzi. Ili ndi zidutswa zazikulu za mbatata ndi zokometsera ndipo zimapangidwa ndi zonona ndi batala, kotero simungadziwe kusiyana kwake.

Pa kutumikira: 130 calories, 3g mafuta, 5g mapuloteni, 21g carbs, 2g shuga, 410mg sodium, 1g fiber

ku Amazon

11. Campbell's Condensed 98% Fat Free Broccoli Tchizi Msuzi

Msuzi wabwino kwambiri wa broccoli

Timayitanitsa nthawi 10/10 kuchokera Mkate wa Panera , koma simukufuna kudziwa kuchuluka kwa sodium (Chabwino, pendani pansi ngati mukufuna kwenikweni kufuna kudziwa). Imeneyi ndi njira yabwino kwambiri yathanzi yomwe yawonongeka yokha, chifukwa cha cheddar tchizi, kirimu ndi batala. Ndizofanana kwambiri ndi Msuzi wa tchizi wa Progresso Light wa broccoli , koma ali ndi zopatsa mphamvu zochepa, mafuta ndi sodium.

Pa kutumikira: 80 calories, 2g mafuta, 2g mapuloteni, 12g carbs, 3g shuga, 740mg sodium, 1g fiber

/12-paketi ku Amazon

12. Healthy Choice Nkhuku ndi Mpunga Msuzi

Msuzi wabwino kwambiri wa nkhuku ndi mpunga

Chifukwa chiyani pasitala iyenera kukhala yosangalatsa? Msuzi wa nkhuku ndi mpunga uli ngati mchimwene wake wamkulu wozizira kwambiri. M'nkhani zabwino kwambiri, nkhuku ndi mpunga za Healthy Choice tsopano zili ndi 20 peresenti yowonjezera nkhuku.

Pa kutumikira: 110 calories, 2g mafuta, 6g mapuloteni, 17g carbs, 0g shuga, 390mg sodium, 2g fiber

/12-paketi pa Amazon

13. Health Valley Organic Cream ya Msuzi wa Bowa

Zonona zabwino kwambiri za bowa

Tikuwona casserole yobiriwira m'tsogolomu. Chosankha chopanda mafuta kwambirichi chimagwiritsa ntchito ufa wa mpunga m'malo mongofuna zonse, ndipo chimakhala ndi bowa wapamtima, wa organic portobello.

Pa kutumikira: zopatsa mphamvu 80, mafuta 1.5g, 4g mapuloteni, 16g carbs, 0g shuga, 390mg sodium,<1g fiber

ku Amazon

14. Pacific Foods Organic Chicken Bone Broth

Best fupa msuzi

Zikuoneka kuti fupa msuzi mwachibadwa ndi otsika kwambiri mu sodium kuposa m'matangadza chikhalidwe ndi broths. Kaya mumamwa molunjika kapena mumagwiritsa ntchito ngati supu yopangira tokha, chophikachi ndi chowonda kwambiri pomwe chilinso gwero lolimba la mapuloteni.

Pa kutumikira: 45 calories, .5g mafuta, 9g mapuloteni, 0g carbs, 0g shuga, 90mg sodium, 0g fiber

/khumi ndi awiri makatoni 32-ounce ku Amazon

Chabwino, Koma Ndi Msuzi Wamtundu Wanji Ndiyenera Kudumpha?

Stoler sakhulupirira kunena kuti zakudya zina zili patebulo. Ngakhale pali malingaliro ochepetsera kuchuluka kwa sodium, sindimakhulupirira kuti pakupanga zakudya zosalongosoka mwa kukhala ndi zolemba zazakudya. Kupatula apo, tikamadya ku lesitilanti, sitiwona gulu lazakudya zonse, ndipo kwa iwo omwe amaphika kunyumba, ambiri samasanthula zosakaniza zawo kuti adziwe kuchuluka kwa michere pakutumikira, akutero.

Izi zati, pali supu zam'chitini kunja uko zomwe mungafune kuzipewa ngati mukuwona momwe mumadyera mchere. The FDA amalimbikitsa kuchepetsa kudya kwanu kwa sodium mpaka 2,300 milligrams patsiku kapena kuchepera American Heart Association akuti mamiligalamu 1,500 patsiku ndi abwino kwenikweni), ngakhale kuti anthu ambiri aku America pafupifupi mamiligalamu 3,400 patsiku.

Nayi ma soups angapo apamwamba a sodium oti muwadziwe ... Sitingakhale okonda zakudya ndikuyika mipiringidzo kwambiri kotero kuti anthu amaganiza kuti kudya bwino sikungatheke. Zili choncho. Ndi yotsika mtengo ndipo imatha kutuluka m'chitini.

7 Msuzi Wapamwamba wa Sodium Oyenera Kupewa:

• Msuzi wa Panera Bread Broccoli Cheddar (1,080mg sodium pa kutumikira)
• Idahoan Yodzaza Mbatata Msuzi Wamtima (1,010mg sodium pa kutumikira)
• Campbell's Condensed Homestyle Chicken Noodle Msuzi (940mg sodium pa kutumikira)
• Campbell's Chunky Chicken Broccoli Tchizi ndi Msuzi wa Mbatata (890mg sodium pa kutumikira)
• Campbell's Condensed Ng'ombe Ndi Masamba & Msuzi Wa Barley (890mg sodium pa kutumikira)
• Wodala Belly Cream wa Msuzi wa Bowa (870mg sodium pa kutumikira)
• Amy's Organic Soups Kirimu wa Tomato (860mg sodium pa kutumikira)

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