ʻAʻole ʻoi aku ka maʻalahi o ka ʻaina ahiahi ma mua o ka wehe ʻana i kahi kīʻaha sopa, hoʻolei i loko o ka ipuhao a waiho i ka umu e hana i ke koena. Akā, he meaʻai? Ua kamaʻilio mākou me Kauka Felicia Stoler , DCN, he meaʻai meaʻai, meaʻai meaʻai a me ka physiologist hoʻoikaika kino e pili ana i ke koho ʻana i nā soup canned olakino ma ka hale kūʻai nui, a me kekahi o kāna mau mea punahele punahele e nānā ai.
RELATED: 18 mau meaʻai sopa olakino āu e pono ai i kou ola i kēia hoʻoilo
Pehea e koho ai i ka sopa hiki ke ola
He ala maikaʻi loa ka soup e hoʻonui ai i nā meaʻai mea kanu i loko o kou kino, e like me nā kīʻaha a me nā mea kanu, wahi a Stoler. ʻOi aku ka maikaʻi, hiki i nā protein ke lilo i holoholona a mea kanu paha, ʻo ia hoʻi, hiki i kekahi ke komo i ka ʻaina ahiahi wikiwiki a maʻalahi o nā manawa a pau, ʻaʻole pili i kā lākou meaʻai. (Eia kekahi, maʻalahi lākou e loaʻa i ka hihia o ka pau ʻana o ka mana a i ʻole ka pō ma ke keʻena.)
He mea maʻalahi nā lula a Stoler no ke koho ʻana i ka soup canned olakino. ʻO ka mea mua a me ka mea nui, e nānā i ka mea maoli i loko ka sopa ma mua o ka nānā ʻana i nā ʻike meaʻai. ʻO kaʻu mau alakaʻi maʻamau e pili ana i ka ʻono, ka ʻono a me nā mea ʻai, wahi āna. A ʻo ia ka ʻōlelo aʻoaʻo maikaʻi - no ke aha e kūʻai ai i kahi sopa olakino ʻaʻole ʻoe e hauʻoli maoli? Ua ʻōlelo pū ʻo ia ʻoi aku ka maikaʻi o nā soup i hoʻokumu ʻia i ka broth ma mua o nā mea i hoʻokumu ʻia i ka cream. (He mea leʻaleʻa, hiki ke hoʻohana ʻia ka hupa sopa no ka hoʻomaʻemaʻe haʻuki: He wai ʻono me ka sodium; loaʻa kekahi mau mea pāʻani i ka luhi ʻono mai nā mea inu ʻono a pau, wahi a Stoler.)
Inā makemake ʻoe e nānā i ka lepili meaʻai, e hahai i kāna alakaʻi: Makemake au e nānā i nā calorie no kēlā me kēia lawelawe ʻana a inā he fiber i kēlā me kēia lawelawe. Akā, ma mua o kou mālama ʻana iā ʻoe iho mai kāu ʻōpala pāpaʻi momona punahele, e nīnau iā ʻoe iho: Pehea wau e ʻai ai i kēia? Pono kekahi e noʻonoʻo inā he ʻai kū hoʻokahi a i ʻole he ʻāpana o ka ʻai. ʻO kēia ala hiki ke helu ʻia nā calorie a me nā macronutrients i loko o ka pāʻina a i ʻole nā lā kālā calorie, wahi a Stoler.
Loaʻa i nā Soup Canned he Ton of Sodium?
Ua loaʻa i ka soup canned kahi rap maikaʻi ʻole i nā makahiki, ʻo ia hoʻi no kona kiʻekiʻe o ka sodium. Akā aia nā kumu no kēlā paʻakai i ka wā mua, ʻo ka mea mua ka mālama ʻana. ʻOi aku ka maikaʻi o ka mālama ʻia ʻana o nā meaʻai canned i loko o kahi mea paʻakai a ʻono paha. Eia nō naʻe, ua hoʻopau ʻia ka hoʻopaʻa ʻana i ka lepo i ka pono o ka sodium ma ke ʻano he mineral hoʻokahi e pale ai i ka ulu ʻana o ka maʻi bacteria. wehewehe ʻo Stoler. ʻO ke kumu ʻelua, ʻo ia ka leʻaleʻa i ka palale maʻamau o ʻAmelika, kahi e makemake ai i nā meaʻai paʻakai.
Akā ʻo ka mea hoihoi loa o nā mea a pau? ʻOiai ka hopohopo o ka poʻe ʻAmelika e pili ana i ka sodium kiʻekiʻe, ua pilikia nui nā ʻoihana meaʻai i ka lawe ʻana i nā sodium haʻahaʻa mai nā papa. ʻO kahi mea huna o ka ʻoihana ʻo ka hapa nui o nā ʻoihana nui i hōʻemi i kā lākou ʻike sodium i nā makahiki me ka ʻole o ka hoʻolaha ʻana i nā mea kūʻai aku, wahi a Stoler. I ka wā i kapa ʻia ai nā soup canned me he sodium haʻahaʻa a ʻaʻole ʻole, ʻaʻole lākou i kūʻai maikaʻi ʻia no ka mea ua manaʻo nā mea kūʻai aku e hoʻopilikia ʻia ka ʻono.
I kēia mau lā, aia nā toni o nā soups haʻahaʻa haʻahaʻa ma ka mākeke, ʻoi aku ka maikaʻi o ka nui o lākou. Akā inā hopohopo ʻoe e liʻiliʻi ka ʻono o ka sopa haʻahaʻa, e hoʻomanaʻo hiki iā ʻoe ke hoʻohui mau i kāu mau meaʻai ponoʻī e hoʻomākaukau ai i kāu makemake. ʻO ka ʻoiaʻiʻo, inā makemake kekahi i ka paʻakai, hiki iā ia ke hoʻohui mau. Inā paʻakai loa ka sopa, e hoʻonui i ka wai. He mea maʻalahi loa ia, wahi a Stoler.
lau kare a me ka aila niu no ka lauoho keokeo
Eia he 14 mau kīʻaha hiki ke nānā aku no ka manawa aʻe e kūʻai aku ai ʻoe.
ʻO Amazon/Background: Amguy/Getty Images 1. ʻAe ʻo Campbell's Well! Pākīkī Pākīpika
ʻO ka hulu hāʻule maikaʻi loa
I ka hiki ʻana i kāna mau punahele punahele, mahalo nui ʻia ʻo Stoler i ka hana hou a Campbell i nā makahiki. Loaʻa i kēia koho ka ʻōpaʻa pata, nā aniani, ka seleri a me nā kāloti, a me ka ʻuala a me ka ʻāpala wai concentrates a me kahi kīlika.
No ka lawelawe: 140 calories, 5g momona, 2g protein, 22g carbs, 9g sugar, 590mg sodium, 1g fiber
ʻO Amazon/Background: Amguy/Getty Images 2. Progresso Hoemi Sodium Creamy Tomato Basil Soup
ʻO ka sopa tōmato maikaʻi loa
ʻO kekahi o nā hōʻailona punahele a Stoler, ʻo Progresso ka nui o nā sodium i hoʻemi ʻia e koho ai. Makemake mākou i kēia koho no kāna papa inoa pōkole a me nā calorie haʻahaʻa. (E hele a lawelawe me kīʻahi i kālua ʻia ).
No ka lawelawe: 110 calories, 3g momona, 3g protein, 18g carbs, 10g sugar, 490mg sodium, 3g fiber
ʻO Amazon/Background: Amguy/Getty Images 3. Sopa Noodle Chicken Koho Ola
ʻOi loa ka moa noodle soup
E hele mai i ka wā anu a me ka maʻi maʻi, makemake ʻoe i kēia maʻamau i kou kihi. ʻOi aku ka nui o ka sodium i kēlā me kēia lawelawe ma mua o kekahi o nā mea ʻē aʻe ma kā mākou papa inoa, akā ʻo ka helu protein a me ka fiber e ʻoluʻolu i kēia sopa e lilo i kumu nui, no laila he kālepa mākou e makemake ai e hana.
No ka lawelawe: 180 calories, 3.5g momona, 13g protein, 25g carbs, 2g sugar, 680mg sodium, 2g fiber
ʻO Amazon/Background: Amguy/Getty Images 4. Nā Meaʻai Pākīpika Organic Split Pea a me ka Sopa Hama ʻAʻole i mālama ʻia
Hoʻopiha nui
Mahalo i nā pī i piha i ka fiber maoli, ʻo kahi kīʻaha o kēia nani e hoʻopiha iā ʻoe i ke awakea a pau. Hana ʻia me kahi papa inoa pōkole o nā meaʻai maikaʻi, me ka ham uncured ʻaʻole i hoʻohui ʻia nā nitrates.
No ka lawelawe: 160 calories, 2g momona, 11g protein, 26g carbs, 4g sugar, 510mg sodium, 10g fiber
Kuhikuhi 5. Maikaʻi & E hōʻiliʻili i ka sopa tortilla moa
ʻO ka laina soup microwaveable maikaʻi loa
He mea makemake nui ʻo Stoler i nā soup kūʻai kūpono o Target, a ua loaʻa iā mākou kēia i nā ʻāpana tortilla. ʻOiai ʻaʻole hiki ke hoʻopaʻa ʻia, ʻaʻole mākou e noʻonoʻo e hoʻoinu iā ia ma mua o kona lā pau. ʻOi aku, ʻo kāna ipu plastik he microwave-palekana, no laila e mālama iā ʻoe i kahi kīʻaha lepo.
No ka lawelawe: 240 calories, 6g momona, 15g protein, 32g carbs, 9g sugar, 750mg sodium, 5g fiber
ʻO Amazon/Background: Amguy/Getty Images 6. ʻO Amy's Organic Black Bean Vegetable Soup
ʻO ka laina sopa organik maikaʻi loa
Ua ʻike mua ʻoe (a aloha) ʻo Amy's veggie-crust pizzas, vegan mac a me ka paʻakai a me nā enchiladas poblano kālua. ʻO ka manawa kēia e ʻae ai ʻoe i kēia sopa vegan gluten-, soy- a me ka waiu ʻole i loko o kou ola. Hana ʻia me nā mea kanu kūlohelohe (e noʻonoʻo i ka kulina, ʻuala, kāloti a me nā aniani) a me nā mea ʻala.
No ka lawelawe: 210 calories, 4g momona, 9g protein, 35g carbs, 4g sugar, 540mg sodium, 7g fiber
ʻO Amazon/Background: Amguy/Getty Images 7. Healthy Valley Organic No Salt Added Lentil Soup
ʻO ka sopa maikaʻi loa me ka paʻakai ʻole
Inā pono ʻoe e hahai i kāu ʻai ʻana i ka sodium ma muli o ke koko kiʻekiʻe a i ʻole kekahi maʻi ʻē aʻe, mai nānā ʻoe ma mua o kēia helu ʻoluʻolu, ʻo ia ka mea i piha i nā lentils waiwai nui. ʻAʻole ia i nā GMO a me nā mea ʻono, nā kala a me nā preservatives.
No ka lawelawe: 150 calories, 1.5g momona, 9g protein, 27g carbs, 5g sugar, 20mg sodium, 9g fiber
ʻO Amazon/Background: Amguy/Getty Images 8. E noʻonoʻo ʻoe i ka Sopa Leek ʻuala Organic
ʻO ka sopa ʻuala maikaʻi loa
ʻAʻole mākou mālama i ka meaʻai a mākou e ʻai ai - ʻaʻohe ala e haʻalele ai mākou i ka soup spud. ʻOiai ʻaʻole ia he puʻuwai ma kāna iho no ka helu ʻana i kāna calorie, protein a me ka fiber, hiki iā ʻoe ke hoʻohui mau i kekahi mau toppings i mea e hoʻopiha ai (aka cheddar cheese, kirīmiʻawaʻawa a me nā ʻāpana puaʻa).
No ka lawelawe: 90 calories, 2.5g momona, 2g protein, 14g carbs, 1g sugar, 440mg sodium, 2g fiber
ʻO Amazon/Background: Amguy/Getty Images 10. Campbell's Chunky Healthy Request New England Clam Chowder
ʻO ka sopa iʻa maikaʻi loa
Makemake mākou i ka lobster bisque e like me ke kanaka e hiki mai ana, akā, ʻoi aku ka kiʻekiʻe o nā sopa iʻa momona i ka momona a me ka sodium. ʻO ia ke kumu i komo ai mākou i loko o kēia ʻokoʻa olakino olakino. Ua piha ʻo ia i nā ʻāpana nui o ka ʻuala a me nā ʻōpala a hana ʻia me ka ʻaila a me ka pata, no laila ʻaʻole ʻoe e ʻike i ka ʻokoʻa.
No ka lawelawe: 130 calories, 3g momona, 5g protein, 21g carbs, 2g sugar, 410mg sodium, 1g fiber
ʻO Amazon/Background: Amguy/Getty Images 11. ʻO Campbell's Condensed 98% Fat Free Broccoli Cheese Soup
ʻO ka soup cheese broccoli maikaʻi loa
Kauoha mākou iā 10/10 manawa mai Berena Panera , akā ʻaʻole makemake ʻoe e ʻike i ka helu sodium (OK, kaomi i lalo inā ʻoe maoli makemake e ʻike). ʻO kēia kahi koho i ʻoi aku ka maikaʻi o ka maikaʻi o ka decadent i kona pono ponoʻī, mahalo i ka cheese cheddar, ka ʻaila a me ka pata. Ua like loa me ʻO ka soup cheese broccoli a Progresso Light , akā he liʻiliʻi ka calorie, ka momona a me ka sodium.
No ka lawelawe: 80 calories, 2g momona, 2g protein, 12g carbs, 3g sugar, 740mg sodium, 1g fiber
ʻO Amazon/Background: Amguy/Getty Images 12. ʻO ka moa koho olakino a me ka sopa laiki
ʻOi loa ka moa a me ka laiki sopa
No ke aha e leʻaleʻa ai ka pasta? Ua like ka moa a me ka laiki me ke kaikuaʻana ʻoluʻolu o ka moa noodle. Ma nā nūhou maikaʻi aʻe, ʻo ka moa a me ka laiki a Healthy Choice i kēia manawa he 20 pakeneka o ka moa.
No ka lawelawe: 110 calories, 2g momona, 6g protein, 17g carbs, 0g sugar, 390mg sodium, 2g fiber
ʻO Amazon/Background: Amguy/Getty Images 13. Health Valley Organic Cream of Mushroom Soup
ʻO ka ʻaila haʻo maikaʻi loa
ʻIke mākou i kahi kīʻaha pīni ʻōmaʻomaʻo i kou wā e hiki mai ana. Ke hoʻohana nei kēia koho haʻahaʻa momona i ka palaoa raiki ma mua o nā mea āpau, a he mau hōkū ʻo ia i nā halo portobello organik.
No ka lawelawe: 80 calories, 1.5g momona, 4g protein, 16g carbs, 0g sugar, 390mg sodium,<1g fiber
inoa lauoho no ka wahine
ʻO Amazon/Background: Amguy/Getty Images 14. ʻAi Pākīpika ʻAiʻa Iwi Moʻa
ʻO ka hupa iwi maikaʻi loa
ʻIke ʻia he haʻahaʻa haʻahaʻa loa ka hupa iwi i ka sodium ma mua o nā lāʻau kuʻuna a me nā broths. Inā ʻoe e inu pololei a hoʻohana paha ia ma ke ʻano he kumu sopa homemade, ʻoi aku ka wīwī o kēia koho ʻoiai he kumu paʻa ia o ka protein.
No ka lawelawe ʻana: 45 calories, .5g momona, 9g protein, 0g carbs, 0g sugar, 90mg sodium, 0g fiber
/ ʻumikūmālua mau pahu pahu 32-auneke ma Amazon
ʻAe, akā he aha ke ʻano o ka sopa e pono iaʻu ke hoʻokuʻu?
ʻAʻole manaʻoʻiʻo ʻo Stoler i ka ʻōlelo ʻana aia kekahi mau meaʻai mai ka papaʻaina. ʻOiai aia nā ʻōlelo aʻoaʻo e hōʻemi i ka lawe ʻana i ka sodium holoʻokoʻa, ʻaʻole wau i manaʻoʻiʻo i ka hoʻokumu ʻana i ka ʻai ʻino ma o ka nānā ʻana i nā lepili meaʻai. Ma hope o nā mea a pau, ke ʻai mākou i waho i kahi hale ʻaina, ʻaʻole mākou e ʻike i ka papa ʻike meaʻai piha, a no ka poʻe kuke i ka home, ʻaʻole ʻike ka hapa nui i kā lākou meaʻai no ka hoʻoholo ʻana i ka ʻike meaʻai no kēlā me kēia lawelawe, wahi āna.
ʻO kēlā ʻōlelo, aia kekahi mau kīʻaha canned ma waho e makemake paha ʻoe e pale inā ke nānā nei ʻoe i kāu ʻai paʻakai. ʻO ka FDA paipai ʻia e kaupalena i kāu ʻai sodium i 2,300 milligrams i ka lā a i ʻole (ka ʻAhahui Puʻuwai ʻAmelika ʻōlelo ʻo 1,500 milligrams i ka lā he kūpono maoli), ʻoiai ʻo ka hapa nui o nā ʻAmelika ma kahi o 3,400 milligrams i ka lā.
Eia kekahi mau sopa kiʻekiʻe-sodium e makaʻala ... akā e hoʻolohe iā Stoler: I ka hopena o ka lā, e pili ana i ka hiki ke loaʻa. ʻAʻole hiki iā mākou ke lilo i mea ʻai meaʻai a hoʻonoho i ka pae kiʻekiʻe i manaʻo ka poʻe ʻaʻole hiki ke loaʻa ka ʻai olakino. O ia. He kūpono a hiki ke puka mai i waho o kahi kini.
7 Nā Sopa Kiʻekiʻe-Sodium e ʻalo ai:
- Panera Bread Broccoli Cheddar Soup (1,080mg sodium no ka lawelawe ʻana)
- Idahoan Hoʻopiha ʻia i ka ʻuala Puʻuwai Sopa (1,010mg sodium no ka lawelawe ʻana)
- ʻO Campbell's Condensed Homestyle Chicken Noodle Soup (940mg sodium no ka lawelawe ʻana)
- ʻO Campbell's Chunky Chicken Broccoli Cheese me ka ʻuala Sopa (890mg sodium no ka lawelawe ʻana)
- ʻO Campbell's Condensed Beef me nā meaʻai a me ka sopa bale (890mg sodium no ka lawelawe ʻana)
- Hauʻoli ʻOpu ʻuʻu o ka ʻala ʻala (870mg sodium no ka lawelawe ʻana)
- ʻO Amy's Organic Soups Cream of Tomato (860mg sodium no ka lawelawe ʻana)
