14 Amasobho Asethini Anempilo Angcono Kakhulu (kanye no-7 Okufanele Ugweme), Ngokusho kwe- Nutritionist

Amagama Amahle Kakhulu Ezingane

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Ngithumele Nge-Imeyili Khombisa Esizeni

Ukudla kwakusihlwa akulula kakhulu kunokuvula ithini lesobho, ukulilahla ebhodweni futhi uvumele isitofu senze okunye. Kodwa ingabe inomsoco? Sikhulume naye UDkt. Felicia Stoler , DCN, isazi sezokudla esibhalisiwe, isazi sokudla okunomsoco kanye nesazi sokuvivinya umzimba mayelana nendlela yokukhetha amasobho asemathinini anempilo esitolo, kanye nemikhiqizo embalwa ayintandokazi yakhe okufanele ayibheke.

RELATED: 18 Amaresiphi Esobho Anempilo Okudingayo Empilweni Yakho Kulobu Bubusika

Indlela Yokukhetha Isobho Elisethini Elinempilo

Amasobho ayindlela enhle yokuthola ukudla okuningi okusekelwe ezitshalweni emzimbeni wakho, njengokusanhlamvu nemifino, kusho u-Stoler. Okungcono nakakhulu, amaprotheni angaba ezilwaneni noma ezitshalweni, okusho ukuthi noma ubani angakwazi ukungena esidlweni sakusihlwa esisheshayo, esilula kunaso sonke isikhathi, kungakhathaliseki ukuthi yini abayithandayo ekudleni. (Futhi, alula ukuba nawo uma kwenzeka ugesi ucisha noma ebusuku kakhulu ehhovisi.)

Imithetho yesithupha ye-Stoler yokukhetha isobho elisethini enempilo ilula kakhulu. Okokuqala futhi okubaluleke kakhulu, bheka ukuthi yini empeleni phakathi isobho ngaphambi kokucabangela amaqiniso okudla okunomsoco. Imihlahlandlela yami ejwayelekile ihlanganisa ukunambitheka, ukunambitha kanye nezithako, usho kanje. Futhi leso iseluleko esihle—kungani uthenge isobho elinempilo ongeke ulijabulele ngokweqiniso? Uthi futhi amasobho asuselwe kumhluzi cishe angcono kakhulu kune-cream-based. (Iqiniso elijabulisayo, umhluzi wesobho ungase usetshenziselwe i-hydration yezemidlalo: Ngamanzi anongiwe ane-sodium; abanye abasubathi bathola ukukhathala kwe-flavour kuzo zonke iziphuzo ezimnandi, kusho u-Stoler.)

Uma uhlose ukuhlola ilebula lokudla okunempilo, landela ukuhola kwakhe: Ngithanda ukubuka ama-calories ngokuphakelwa ngakunye futhi uma kukhona noma iyiphi i-fiber ekuphakeni ngakunye. Kodwa ngaphambi kokuthi uzigcine ku-creamy clam chowder oyikhonzile, zibuze: Ngizoyidla kanjani lento? Umuntu kufanele acabange ukuthi isobho lihloselwe ukuba ukudla okuzimele noma ingxenye yokudla. Ngale ndlela ama-calories nama-macronutrients angafakwa esidlweni noma kwisabelomali sekhalori yezinsuku, kusho uStoler.

Ingabe Isobho Esakheniwe Inethoni Yesodium?

Isobho elisethini lithole i-rap embi eminyakeni edlule, okungukuthi ngenxa yokuqukethwe kwayo kwe-sodium ephezulu. Kodwa kwakunezizathu zawo wonke lowo sawoti ekuqaleni, owokuqala wawuwukugcinwa. Ukudla okusemathinini kugcinwa kangcono endaweni enosawoti noma enoshukela. Kodwa-ke, ukupakishwa kwe-vacuum kuye kwaqeda isidingo se-sodium njenge-mineral kuphela yokuvimbela ukukhula kwamagciwane. kuchaza uSteler. Isizathu sesibili siwukujabulisa ulwanga oluvamile lwaseMelika, oluvame ukukhetha ukudla okunosawoti omningi.

Kodwa i-tidbit ethakazelisa kunazo zonke? Naphezu kokukhathazeka kwabantu baseMelika ngamasobho ane-sodium ephezulu, izinkampani zokudla zazinenkinga enkulu yokuthola amasobho ane-sodium ephansi emashalofini. Imfihlo yezimboni ukuthi izinkampani eziningi ezinkulu zinciphise okuqukethwe kwazo kwe-sodium phakathi neminyaka ngaphandle kokwazisa abathengi, kusho uStoler. Lapho amasobho ethini abhalwe ukuthi anesodium ephansi noma engekho, awazange athengise kahle ngoba abathengi babecabanga ukuthi ukunambitheka kwakuzophazamiseka.

Namuhla, kukhona amathani amasobho aphansi-sodium emakethe, amaningi awo amnandi ngokusemthethweni. Kodwa uma ukhathazekile ngokuthi isobho le-sodium ephansi lizoba nokunambitheka okuncane, khumbula ukuthi ungakwazi njalo ukwengeza izithako zakho ukuze uzilungiselele kakhulu ngokuthanda kwakho. Iqiniso liwukuthi, uma umuntu efuna usawoti owengeziwe, angawufaka njalo. Uma isobho linosawoti omningi, engeza amanye amanzi. Kulula ngaleyo ndlela, kusho uStoler.

Nawa amasobho asemathinini angu-14 anempilo ongawabheka ngesikhathi esizayo uyothenga igrosa.

1. UCampbell's Well Yebo! I-Butternut Squash Bisque

Isobho elihle kakhulu lokuwa

Uma kuziwa emikhiqizweni yakhe ayintandokazi, u-Stoler uhlatshwa umxhwele kakhulu yi-Campbell emisha phakathi neminyaka. Leli khithi lino-squash we-butternut, u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi kanye nezaqathi, kanye ne-concentrate yejusi ye-apula kanye nedeshi likakhilimu.

Ngokukhonza ngakunye: amakhalori angu-140, amafutha angu-5g, amaprotheni angu-2g, ama-carbohydrate angu-22g, ushukela angu-9g, ama-590mg e-sodium, i-fiber engu-1g

e-Amazon

2. I-Progresso Yehlisa Isobho Le-Sodium Creamy Tomato Basil

Isobho likatamatisi elihle kakhulu

Olunye uhlobo lwemikhiqizo eyintandokazi kaStoler, i-Progresso inamasobho amaningi ancishisiwe we-sodium ongakhetha kuwo. Sithanda lokhu kukhetha ngohlu lwayo lwesithako olufushane nama-calories aphansi. (Qhubeka uyiphake nayo ushizi othosiwe ).

Ngokukhonza ngakunye: amakhalori angu-110, amafutha angu-3g, amaprotheni angu-3g, ama-carbohydrate angu-18g, ushukela angu-10g, ama-490mg e-sodium, ama-3g fiber

/iphakethe eliyisithupha e-Amazon

3. Healthy Choice Chicken Noodle Soup

Isobho lenkukhu elingcono kakhulu le-noodle

Woza ngenkathi ebandayo neyomkhuhlane, uzofuna lesi sakudala ekhoneni lakho. Ukuphakelwa ngakunye kunesodium ethe xaxa kunezinye ezisohlwini lwethu, kodwa inani lamaprotheni nefayibha lenza le sobho lanelise ngokwanele ukuba libe inkambo eyinhloko, ngakho-ke kuwukuhweba esizimisele ukuwenza.

Ngokukhonza ngakunye: amakhalori angu-180, amafutha angu-3.5g, amaprotheni angu-13g, ama-carbs angu-25g, ushukela angu-2g, i-sodium engu-680mg, i-fiber engu-2g

/12-pack at Amazon

4. I-Pacific Foods I-Organic Split Pea kanye Nesobho Le-Ham Engapholile

Ukugcwaliswa okuningi

Ngenxa yamaphizi acebile ngokwemvelo, isitsha salobu buhle sizokugcina ugcwele intambama yonke. Yenziwe ngohlu olufushane lwezithako ezinempilo, kufaka phakathi i-ham engelashiwe engenawo ama-nitrate angeziwe.

Ngokukhonza ngakunye: amakhalori angu-160, amafutha angu-2g, amaprotheni angu-11g, ama-carbs angu-26g, ushukela angu-4g, ama-510mg e-sodium, angu-10g fiber

/12-pack at Amazon

5. Okuhle & Qoqa Isobho Lenkukhu Ye-Tortilla

Umugqa wesobho omuhle kakhulu we-microwave

UStoler ungumlandeli omkhulu wesobho likaTarget, futhi lona ubenathi kuma-tortilla chips. Yize ingakheniwe, asicabangi ukuthi uzokhathazeka ukuyihlehlisa ngaphambi kwedethi yayo yokuphelelwa yisikhathi. Ngaphezu kwalokho, isitsha sayo sepulasitiki siphephile nge-microwave, ngakho-ke sizokuphephisa isitsha esingcolile.

Ngokukhonza ngakunye: amakhalori angu-240, amafutha angu-6g, amaprotheni angu-15g, ama-carbs angu-32g, ushukela angu-9g, ama-750mg e-sodium, ama-5g fiber

Ithenge (.50)

6. Isobho lika-Amy's Organic Black Bean Vegetable

Umugqa wesobho ongcono kakhulu we-organic

Usuvele uyawazi (futhi uyawathanda) ama-pizza ka-Amy’s veggie-crust, vegan mac noshizi nama-poblano enchiladas athosiwe. Sekuyisikhathi sokuthi uvumele le sobho ye-gluten-, isoya- kanye ne-dairy-free vegan empilweni yakho. Yenziwe ngemikhiqizo ephilayo (cabanga ngommbila, amazambane, izaqathe no-anyanisi) nezinongo.

Ngokukhonza ngakunye: amakhalori angu-210, amafutha angu-4g, amaprotheni angu-9g, ama-carbs angu-35g, ushukela angu-4g, ama-540mg e-sodium, ama-7g fiber

/12-pack at Amazon

7. I-Healthy Valley Organic Akukho Usawoti Ongezwe Isobho Lentil

Isobho elingcono kakhulu elingenawo usawoti owengeziwe

Uma udinga ukulandelela ukudla kwakho kwe-sodium ngenxa yomfutho wegazi ophakeme noma esinye isimo, ungabheki kude kunale nombolo egculisayo, egcwele i-fiber-rich rich lentils. Ayinawo ama-GMO nama-flavour okwenziwa, imibala nama-preservatives, futhi.

Ngokudla ngakunye: amakhalori angu-150, amafutha angu-1.5g, amaprotheni angu-9g, ama-carbs angu-27g, ushukela angu-5g, ama-20mg e-sodium, ama-fibre angu-9g

/12-pack at Amazon

8. Cabanga ngesobho se-Organic Creamy Potato Leek

Isobho lamazambane elihle kakhulu

Asinandaba nokuthi sikuphi ukudla—ayikho indlela esingayeka ngayo isobho le-spud. Nakuba kungenangqondo ngokwayo uma kunikezwe inani layo lekhalori, amaprotheni kanye ne-fiber, ungakwazi njalo ukwengeza ama-toppings ambalwa ukuze ugcwalise kakhudlwana (i-aka cheddar ushizi, ukhilimu omuncu nama-bacon bits).

Ngokukhonza ngakunye: amakhalori angama-90, amafutha angu-2.5g, amaprotheni angu-2g, ama-carbohydrate angu-14g, ushukela ongu-1g, ama-440mg e-sodium, ama-2g fiber

.50 at Amazon

10. Isicelo sikaCampbell sikaChunky Healthy New England Clam Chowder

Isobho elingcono kakhulu lezinhlanzi zasolwandle

Siyawathanda ama-lobster bisque kakhulu njengomfana olandelayo, kodwa amasobho ezilwane zasolwandle anokhilimu avame ukuba phezulu kakhulu kukho kokubili amafutha nesodium. Yingakho sikule ndlela ehlukile enempilo yenhliziyo. Igcwele izingcezu ezinkulu zamazambane nama-clam futhi enziwe ngakho kokubili ukhilimu nebhotela, ngakho ngeke uze uwazi umehluko.

Ngokukhonza ngakunye: amakhalori angu-130, amafutha angu-3g, amaprotheni angu-5g, ama-carbohydrate angu-21g, ushukela angu-2g, ama-410mg e-sodium, i-fiber engu-1g

e-Amazon

11. I-Campbell's Condensed 98% Yesobho Soshizi Samafutha E-Broccoli Yamahhala

Isobho elingcono kakhulu le-broccoli

Siyi-oda izikhathi eziyi-10/10 ukusuka I-Panera Isinkwa , kodwa awufuni ngempela ukwazi isibalo sesodium (KULUNGILE, skrolela phansi uma uthanda ngempela ufuna ukwazi). Lena inketho enqunyiwe enempilo ebola ngokwayo, ngenxa yoshizi we-cheddar, ukhilimu kanye nebhotela. Ifana kakhulu ne Isobho likashizi lika-Progresso Light , kodwa inamakhalori ambalwa, amafutha nesodium.

Ngokudla ngakunye: amakhalori angu-80, amafutha angu-2g, amaprotheni angu-2g, ama-carbohydrate angu-12g, ushukela angu-3g, ama-740mg e-sodium, i-fiber engu-1g

/12-pack at Amazon

12. Healthy Choice Inkukhu kanye Irayisi Soup

Inkukhu engcono kakhulu yesobho nelayisi

Kungani i-pasta kufanele ijabule? Isobho lenkukhu nelayisi lifana nengane yakubo epholile kakhulu yenkukhu. Ezindabeni ezingcono nakakhulu, inkukhu nerayisi ye-Healthy Choice manje inenkukhu eyengeziwe ngamaphesenti angu-20.

Ngokudla ngakunye: amakhalori angu-110, amafutha angu-2g, amaprotheni angu-6g, ama-carbohydrate angu-17g, ushukela angu-0g, ama-390mg e-sodium, ama-2g fiber

/12-pack on Amazon

13. Health Valley Organic Cream of Mushroom Soup

Ukhilimu omuhle kakhulu we-mushroom

Sibona i-casserole kabhontshisi oluhlaza esikhathini esizayo sakho. Lokhu kukhetha okunamafutha aphansi kusebenzisa ufulawa werayisi esikhundleni senjongo yonke, futhi kunenkanyezi yamakhowe amnandi, e-organic portobello.

Ngokudla ngakunye: amakhalori angama-80, amafutha angu-1.5g, amaprotheni angu-4g, ama-carbohydrate angu-16g, ushukela angu-0g, ama-390mg e-sodium,<1g fiber

e-Amazon

14. Pacific Foods Organic Chicken Bone Broth

Umhluzi wethambo ongcono kakhulu

Kuvela ukuthi umhluzi wamathambo ngokwemvelo uphansi kakhulu ku-sodium kunamasheya wendabuko kanye nemihluzi. Kungakhathaliseki ukuthi uliphuza ngokuqondile noma ulisebenzisa njengesisekelo sesobho elenziwe ekhaya, lokhu kukhetha kuthambile kakhulu kuyilapho futhi kuwumthombo oqinile wamaprotheni.

Ngokudla ngakunye: amakhalori angu-45, amafutha angu-.5g, amaprotheni angu-9g, ama-carbohydrate angu-0g, ushukela 0g, 90mg we-sodium, 0g fiber

/12 32-ounce amabhokisi e-Amazon

Kulungile, Kodwa Izinhlobo Ezinjani Zesobho Okufanele Ngeqa?

U-Stoler akakholelwa ekutheni ukudla okuthile akukho etafuleni. Nakuba kunezincomo zokunciphisa ukuthathwa kwe-sodium jikelele, angikholelwa ekudaleni ukudla okungenamsoco ngokugxila kakhulu ngamalebula okudla. Phela, uma sizidlela esitolo sokudlela, asiliboni iphaneli ephelele yamaqiniso okudla okunomsoco, futhi kulabo abapheka ekhaya, iningi labo alizihlaziyi izithako zabo ukuze lithole iphrofayili yezakhi ngokuphakelwa, usho kanje.

Sekushiwo lokho, akhona amasobho asemathinini ongase ufune ukuwagwema uma ubuka usawoti owudlayo. I I-FDA incoma ukuthi unciphise ukudla kwakho kwe-sodium ibe amamiligremu angu-2,300 ngosuku noma ngaphansi (i- I-American Heart Association ithi amamiligremu angu-1,500 ngosuku alungile ngempela), nakuba abantu abaningi baseMelika isilinganiso esingaba amamiligremu angu-3,400 ngosuku.

Nawa amasobho ambalwa anesodium ephezulu okufanele uwaqaphele...kodwa yizwa u-Stoler ephuma: Ekupheleni kosuku, kumayelana nokuthengeka nokufinyelela. Asikwazi ukuba ngabaphambili bokudla futhi sibeke izinga eliphezulu kangangokuthi abantu bacabange ukuthi ukudla okunempilo akunakutholakala. Ikona. Iyathengeka futhi ingaphuma ethini.

I-7 High-Sodium Soups okufanele Ugwenywe:

• Isobho sePanera Isinkwa seBroccoli Cheddar (1,080mg sodium ngokuphakela ngakunye)
• I-Idahoan Ilayishe I-Potato Hearty Soup (1,010mg sodium ngokuphakela ngakunye)
• I-Campbell's Condensed Homestyle Chicken Noodle Soup (940mg sodium ngokuphakela ngakunye)
• I-Campbell's Chunky Chicken Broccoli Cheese ne-Potato Soup (890mg sodium ngokuphakela ngakunye)
• Inyama Yenkomo KaCampbell Ejiyile Nemifino Nesobho Lebhali (890mg sodium ngokuphakela ngakunye)
• I-Belly Cream ejabulisayo yesobho lamakhowe (870mg sodium ngokuphakela ngakunye)
• I-Amy's Organic Soups Cream of Tomato (860mg sodium ngokuphakela ngakunye)

OKUPHATHELENE: Amaresiphi angama-70 wesobho lokuwa ongazange Wawazama ngaphambili

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