Noj hmo tsis yooj yim dua li qhib lub kaus poom kua zaub, muab pov tseg rau hauv lub lauj kaub thiab cia lub qhov cub ua lwm yam. Tab sis nws puas noj qab haus huv? Peb tham nrog Dr. Felicia Stoler , DCN, tus kws sau npe noj zaub mov, noj zaub mov thiab ua kom lub cev qoj ib ce hais txog yuav ua li cas xaiv cov kaus poom zaub mov noj qab nyob zoo ntawm lub khw muag khoom, nrog rau ob peb hom uas nws nyiam mus nrhiav.
CEEB TOOM: 18 Daim Ntawv Qhia Noj Qab Haus Huv Koj Xav Tau Hauv Koj Lub Neej Lub Caij Ntuj No
Yuav ua li cas xaiv ib lub kaus poom noj qab nyob zoo
Cov kua zaub yog ib txoj hauv kev zoo kom tau txais ntau cov khoom noj uas muaj cog rau hauv koj lub cev, xws li nplej thiab zaub, hais tias Stoler. Txawm zoo dua, cov proteins tuaj yeem yog tsiaj-los yog cog-raws li, txhais tau tias txhua tus tuaj yeem nkag mus rau hauv qhov ceev tshaj plaws, noj hmo yooj yim tshaj plaws ntawm txhua lub sijhawm, txawm tias lawv nyiam noj zaub mov. (Ntxiv rau, lawv tsuas yog yooj yim yooj yim kom muaj nyob rau hauv rooj plaub ntawm hluav taws xob hluav taws xob los yog yav tsaus ntuj ntawm qhov chaw ua haujlwm.)
Stoler cov cai ntawm tus ntiv tes xoo rau xaiv cov kaus poom zaub mov noj qab haus huv yog qhov yooj yim zoo nkauj. Ua ntej thiab foremost, saib seb dab tsi tiag tiag hauv cov kua zaub ua ntej obsessing tshaj cov khoom noj khoom haus tseeb. Kuv cov lus qhia dav dav suav nrog tsw, saj thiab cov khoom xyaw, nws hais. Thiab qhov ntawd yog cov lus qhia zoo-vim li cas yuav cov kua zaub noj qab haus huv uas koj yuav tsis nyiam tiag tiag? Nws kuj hais tias cov kua zaub ua kua zaub tsuas yog ib qho kev xaiv zoo dua li cov khoom qab zib. (Qhov tseeb lom zem, kua zaub kua zaub kuj siv tau rau kev ua si hydration: Nws yog dej qab zib nrog sodium; qee tus neeg ncaws pob tau txais kev qaug zog los ntawm tag nrho cov dej qab zib, hais tias Stoler.)
Yog tias koj xav kuaj xyuas daim ntawv qhia zaub mov, ua raws nws cov lus qhia: Kuv nyiam saib cov calories ntawm ib qho kev pabcuam thiab yog tias muaj fiber ntau hauv txhua qhov kev pabcuam. Tab sis ua ntej koj khaws koj tus kheej los ntawm koj nyiam creamy clam chowder, nug koj tus kheej: Kuv yuav noj li cas? Ib tug yuav tsum xav txog yog tias cov kua zaub txhais tau tias yog ib qho zaub mov nyob ib leeg lossis ib feem ntawm pluas noj. Txoj kev no calories thiab macronutrients tuaj yeem raug suav rau hauv pluas noj lossis hnub 'calorie pob nyiaj siv, hais tias Stoler.
Cov kaus poom kua zaub puas muaj ib tuj ntawm sodium?
Cov kaus poom kua zaub tau txais qhov phem rap ntau xyoo, uas yog rau nws cov ntsiab lus sodium siab. Tab sis muaj yog vim li cas rau tag nrho cov ntsev pib, thawj yog preservation. Cov zaub mov hauv kaus poom tau khaws cia zoo dua hauv qhov nruab nrab qab ntsev lossis qab zib. Txawm li cas los xij, lub tshuab nqus tsev ntim tau tshem tawm qhov xav tau ntawm sodium raws li ib qho ntxhia los tiv thaiv kab mob loj hlob. piav txog Stoler. Qhov laj thawj thib ob yog ua kom txaus siab rau cov neeg Asmeskas lub palate, uas nyiam nyiam cov khoom noj qab ntsev.
Tab sis qhov nthuav tshaj plaws tidbit ntawm tag nrho cov? Txawm hais tias cov neeg Amelikas muaj kev txhawj xeeb txog cov kua zaub uas muaj ntsev ntau, cov tuam txhab noj zaub mov muaj teeb meem loj kom tau cov kua qab ntsev tsawg los ntawm cov txee. Kev lag luam zais cia yog tias feem ntau cov tuam txhab loj tau txo lawv cov ntsiab lus sodium ntau xyoo yam tsis tau ceeb toom rau cov neeg siv khoom, hais tias Stoler. Thaum cov kaus poom kua zaub tau sau tias tsawg lossis tsis muaj sodium, lawv tsis muag zoo vim tias cov neeg siv khoom xav tias qhov saj yuav raug cuam tshuam.
Niaj hnub no, muaj ntau tons ntawm cov kua zaub uas tsis tshua muaj nyob rau hauv khw, ntau ntawm lawv raug cai qab. Tab sis yog tias koj txhawj xeeb tias cov kua zaub uas tsis muaj ntsev yuav muaj qhov tsw tsawg, nco ntsoov tias koj tuaj yeem ntxiv koj cov khoom xyaw ntxiv los npaj nws ntau dua li koj nyiam. Qhov tseeb yog, yog tias ib tug neeg xav tau ntsev ntxiv, lawv tuaj yeem ntxiv nws ib txwm. Yog tias cov kua zaub qab ntsev, ntxiv dej ntxiv. Nws yog qhov yooj yim heev, hais tias Stoler.
yuav ua li cas kho dandruff thiab plaub hau poob
Nov yog 14 lub kaus poom zaub mov noj qab haus huv los nrhiav lwm zaus koj mus yuav khoom noj.
Amazon / Keeb Kwm: Amguy / Getty Images 1. Campbell's Zoo Yog! Butternut Squash Bisque
Qhov zoo tshaj plaws lub caij nplooj zeeg kua zaub
Thaum nws los txog rau nws cov npe nyiam, Stoler yog qhov txaus siab tshaj plaws nrog Campbell qhov kev tsim kho tshiab ntau xyoo. Qhov kev xaiv no muaj butternut squash, dos, celery thiab carrots, nrog rau cov qos yaj ywm qab zib thiab kua txiv hmab txiv ntoo concentrates thiab ib dash ntawm cream.
Ib qho kev pabcuam: 140 calories, 5g rog, 2g protein, 22g carbs, 9g qab zib, 590mg sodium, 1g fiber.
Amazon / Keeb Kwm: Amguy / Getty Images 2. Progresso Txo Sodium Creamy Txiv lws suav Basil Soup
Zoo tshaj lws suav kua zaub
Lwm qhov ntawm Stoler cov npe nyiam, Progresso muaj ntau cov kua zaub txo qis rau xaiv los ntawm. Peb nyiam qhov kev xaiv no rau nws cov npe luv luv thiab cov calories tsawg. (Ua ntej thiab ua haujlwm nrog grilled cheese ).
Ib qho kev pabcuam: 110 calories, 3g rog, 3g protein, 18g carbs, 10g qab zib, 490mg sodium, 3g fiber
Amazon / Keeb Kwm: Amguy / Getty Images 3. Noj Qab Haus Huv Xaiv Qaib Noodle Soup
Qhov zoo tshaj plaws qaib noodle kua zaub
Thaum lub caij txias thiab mob khaub thuas, koj yuav xav tau qhov classic hauv koj lub ces kaum. Txhua qhov kev pabcuam tuaj yeem muaj sodium ntau dua li qee qhov ntawm peb daim ntawv teev npe, tab sis cov protein thiab fiber ntau ua rau cov kua zaub no txaus siab los ua qhov tseem ceeb, yog li nws yog kev lag luam uas peb txaus siab ua.
Ib qho kev pabcuam: 180 calories, 3.5g rog, 13g protein, 25g carbs, 2g qab zib, 680mg sodium, 2g fiber.
Amazon / Keeb Kwm: Amguy / Getty Images 4. Pacific Foods Organic Split Pea thiab Uncured Ham Soup
Feem ntau filling
Ua tsaug rau ib txwm muaj fiber ntau peas, lub tais ntawm qhov kev zoo nkauj no yuav ua rau koj tag nrho yav tav su. Nws tau tsim nrog cov npe luv luv ntawm cov khoom xyaw zoo, suav nrog cov nqaij npua uas tsis tau kho uas tsis muaj nitrates ntxiv.
Ib qho kev pabcuam: 160 calories, 2g rog, 11g protein, 26g carbs, 4g qab zib, 510mg sodium, 10g fiber.
Hom phiaj 5. Zoo & Sau Qaib Tortilla Soup
Qhov zoo tshaj plaws microwaveable kua zaub kab
Stoler yog tus kiv cua loj ntawm Target cov kua zaub pheej yig, thiab qhov no muaj peb ntawm tortilla chips. Txawm hais tias nws tsis nyob hauv kaus poom, peb tsis xav tias koj yuav mloog nws ua ntej hnub tas sijhawm. Ntxiv rau, nws lub thawv yas yog microwave-zoo, yog li nws yuav cia koj lub tais qias neeg.
Ib qho kev pabcuam: 240 calories, 6g rog, 15g protein, 32g carbs, 9g qab zib, 750mg sodium, 5g fiber.
Amazon / Keeb Kwm: Amguy / Getty Images 6. Amy's Organic Black Bean Zaub Zaub
Qhov zoo tshaj plaws organic kua zaub kab
Koj twb paub (thiab hlub) Amy's veggie-crust pizzas, vegan mac thiab cheese thiab roasted poblano enchiladas. Nws yog txog lub sij hawm koj cia no gluten-, kua- thiab tsis muaj mis nyuj vegan kua zaub rau hauv koj lub neej. Nws yog tsim los ntawm cov khoom siv organic (xav tias pob kws, qos yaj ywm, carrots thiab dos) thiab txuj lom.
Ib qho kev pabcuam: 210 calories, 4g rog, 9g protein, 35g carbs, 4g qab zib, 540mg sodium, 7g fiber
Amazon / Keeb Kwm: Amguy / Getty Images 7. Noj qab nyob zoo Valley Organic Tsis muaj ntsev ntxiv Lentil kua zaub
Cov kua zaub zoo tshaj plaws tsis muaj ntsev ntxiv
Yog tias koj xav tau taug qab koj cov sodium kom tsawg vim ntshav siab lossis lwm yam mob, saib tsis pub dhau tus lej txaus siab no, uas yog chock-tag nrho ntawm fiber ntau lentils. Nws tsis pub dawb ntawm GMOs thiab khoom qab zib, xim thiab cov khoom khaws cia, ib yam nkaus.
Ib qho kev pabcuam: 150 calories, 1.5g rog, 9g protein, 27g carbs, 5g qab zib, 20mg sodium, 9g fiber.
Amazon / Keeb Kwm: Amguy / Getty Images 8. Xav txog Organic Creamy Potato Leek Soup
Qhov zoo tshaj plaws qos yaj ywm kua zaub
Peb tsis quav ntsej yam khoom noj uas peb tab tom noj - tsis muaj txoj hauv kev uas peb yuav tso cov kua zaub. Txawm hais tias nws tsis tas yuav mob siab rau nws tus kheej muab nws cov calories, protein thiab fiber ntau, koj tuaj yeem ntxiv ob peb lub ncuav los ua kom nws ntxiv (aka cheddar cheese, qaub cream thiab nqaij npuas kib).
Ib qho kev pabcuam: 90 calories, 2.5g rog, 2g protein, 14g carbs, 1g qab zib, 440mg sodium, 2g fiber.
Amazon / Keeb Kwm: Amguy / Getty Images 10. Campbell's Chunky Healthy Thov New England Clam Chowder
Qhov zoo tshaj plaws nqaij nruab deg kua zaub
Peb hlub lobster bisque ntau npaum li tus txiv neej tom ntej, tab sis creamy seafood soups feem ntau yog super siab nyob rau hauv ob qho tib si rog thiab sodium. Yog vim li cas peb nyob rau hauv no lub plawv-zoo lwm txoj kev. Nws yog tag nrho ntawm cov qos yaj ywm thiab clams thiab ua nrog ob qho tib si qab zib thiab butter, yog li koj yuav tsis paub qhov txawv.
Ib qho kev pabcuam: 130 calories, 3g rog, 5g protein, 21g carbs, 2g qab zib, 410mg sodium, 1g fiber.
Amazon / Keeb Kwm: Amguy / Getty Images 11. Campbell's Condensed 98% Fat Free Broccoli Cheese Soup
Qhov zoo tshaj plaws broccoli cheese kua zaub
Peb xaj nws 10/10 zaug los ntawm Panera ncuav mog qab zib , tab sis koj yeej tsis xav paub txog sodium suav (OK, scroll down yog tias koj tiag tiag xav paub). Qhov no yog ib qho kev txiav txim siab noj qab haus huv uas yog decadent nyob rau hauv nws tus kheej txoj cai, ua tsaug rau cheddar cheese, cream thiab butter. Nws zoo ib yam li Progresso Light's broccoli cheese kua zaub , tab sis muaj tsawg calories, rog thiab sodium.
Ib qho kev pabcuam: 80 calories, 2g rog, 2g protein, 12g carbs, 3g qab zib, 740mg sodium, 1g fiber
Amazon / Keeb Kwm: Amguy / Getty Images 12. Noj qab nyob zoo xaiv qaib thiab nplej kua zaub
Qhov zoo tshaj plaws nqaij qaib thiab mov kua zaub
Vim li cas yuav tsum pasta muaj kev lom zem tag nrho? Nqaij qaib thiab nplej kua zaub yog zoo li nqaij qaib noodle's super txias cov kwv tij. Hauv xov xwm zoo dua, Healthy Choice's nqaij qaib thiab mov tam sim no muaj 20 feem pua ntawm cov nqaij qaib.
Ib qho kev pabcuam: 110 calories, 2g rog, 6g protein, 17g carbs, 0g qab zib, 390mg sodium, 2g fiber.
Amazon / Keeb Kwm: Amguy / Getty Images 13. Health Valley Organic Cream of Mushroom Soup
Qhov zoo tshaj plaws cream ntawm nceb
Peb pom taum ntsuab casserole nyob rau hauv koj lub neej yav tom ntej. Qhov no tsis muaj rog tuaj yeem siv cov hmoov nplej es tsis yog txhua lub hom phiaj, thiab nws hnub qub hearty, organic portobello nceb.
Ib qho kev pabcuam: 80 calories, 1.5g rog, 4g protein, 16g carbs, 0g qab zib, 390mg sodium,<1g fiber
series zoo li tawg phem
Amazon / Keeb Kwm: Amguy / Getty Images 14. Pacific Foods Organic Chicken Bone Broth
Qhov zoo tshaj plaws pob txha broth
Nws hloov tawm hais tias cov pob txha nqaij yog ib txwm qis dua hauv sodium dua li cov khoom lag luam thiab cov khoom noj. Txawm hais tias koj haus nws ncaj los yog siv nws ua cov kua zaub hauv tsev, qhov kev xaiv no yog super lean thaum tseem yog cov khoom muaj protein ntau.
Ib qho kev pabcuam: 45 calories, .5g rog, 9g protein, 0g carbs, 0g qab zib, 90mg sodium, 0g fiber.
$ 59 / kaum ob 32-ounce cartons ntawm Amazon
OK, Tab sis hom kua zaub twg kuv yuav tsum hla?
Stoler tsis ntseeg hais tias qee yam khoom noj tawm ntawm lub rooj. Thaum muaj cov lus pom zoo kom txo qis tag nrho cov sodium kom tsawg, Kuv tsis ntseeg tias tsim kom muaj kev noj zaub mov tsis zoo los ntawm kev xav nrog cov ntawv qhia zaub mov. Tom qab tag nrho, thaum peb noj mov ntawm lub tsev noj mov, peb tsis pom tag nrho cov khoom noj muaj tseeb, thiab rau cov neeg ua noj hauv tsev, feem ntau tsis tshuaj xyuas lawv cov khoom xyaw los txiav txim seb cov khoom noj muaj txiaj ntsig rau ib qho twg, nws hais.
Uas tau hais tias, muaj qee cov kaus poom kua zaub tawm muaj uas koj yuav xav zam yog tias koj tab tom saib koj cov ntsev kom tsawg. Cov FDA pom zoo kom txwv koj cov sodium kom tsawg rau 2,300 milligrams ib hnub lossis tsawg dua (qhov American Heart Association hais tias 1,500 milligrams ib hnub twg yog qhov zoo tshaj plaws), tab sis cov neeg Asmeskas feem ntau nruab nrab txog 3,400 milligrams ib hnub.
Nov yog ob peb lub kua zaub siab dua kom paub txog ... tab sis hnov Stoler tawm: Thaum kawg ntawm hnub, nws yog hais txog kev them taus thiab kev nkag. Peb tsis tuaj yeem ua zaub mov elitist thiab teeb lub bar siab kom tib neeg xav tias noj qab nyob zoo tsis tuaj yeem ua tiav. Nws yog. Nws yog pheej yig thiab tuaj yeem tawm ntawm lub kaus poom.
7 High-Sodium Soups kom zam:
- Panera Cij Broccoli Cheddar Soup (1,080 mg sodium per servings)
- Idahoan Loaded Qos yaj ywm Hearty Soup (1,010mg sodium ib zaug)
- Campbell's Condensed Homestyle Chicken Noodle Soup (940 mg sodium per servings)
- Campbell's Chunky Chicken Broccoli Cheese nrog Qos Qos Qos (890 mg sodium per servings)
- Campbell's Condensed Beef with Zaub & Barley Soup (890 mg sodium per servings)
- Happy Belly Cream of Mushroom Soup (870 mg sodium per servings)
- Amy's Organic Soups Cream of Txiv lws suav (860 mg sodium per servings)
CEEB TOOM: 70 Daim Ntawv Qhia Caij Nplooj Ntoos Hlav Koj Tsis Tau Sim Ua Ntej
