Shandisa soups kuderedza uremu

Shandisa soups kuderedza uremu

Sopu inogona kuve sarudzo huru yekudya kana yagadzirwa nemidziyo yakakodzera, ine hutano hwakakwana uye inobatsira mukuzadzisa uremu hwako zvinangwa.

Nyanzvi dzinokurudzira kuti soup yemukati ive yakaenzana uye inopa zvakakosha zvinovaka muviri, senge fiber, mapuroteni uye antioxidants, yambiro kuti kune soup miitiro inokanganisa kubva kune izvi zvakatanhamara zvehutano. Idya Izvi Kwete Izvo, ongorora maitiro anofanirwa kudzikiswa kuitira kuti muto ugone kubatsira kune yako uremu zvinangwa.

1. Cream soup

Cream yesobho inowanzogadzirwa kubva kune yakakwira-mafuta emukaka zvigadzirwa, senge mukaka nekrimu. Nepo mbiya yemuto inogona kunge ine zvinhu zvine hutano, zvakaita semuriwo nemaprotein asina kuonda, mafuta emukaka nekrimu anowedzera macalorie anodarika mazana matatu ekoriori pamukombe.

Kunyange zvazvo mafuta ari kuzadza, mafuta emukaka akapfuma mumafuta akazara, ayo anofungidzirwa kuti anokanganisa utano hwemwoyo, cholesterol uye kukurudzira kuzvimba mumuviri. Kana kuderedza uremu ndicho chinangwa icho munhu ari kushanda nacho, zviri nani kuti arege kudya soups ine cream uye osarudza muto-based one.

2. Mbatata uye muto wenoodle

Vanhu vazhinji vanofarira kudya muto wembatatisi pamazuva anotonhora echando, asi zvinogara zvichibatsira kutadzisa kuyedza kuderedza uremu. Sopu inogadzirwa nemukaka wakakwana, kirimu, bota, uye bhekoni, saka izere nemacalorie. Zvakare, rudzi urwu rwesobho rakaderera muprotein, zvichiita kuti ive sarudzo yakaderera uye kwete sekuzadza semamwe masobho, ane zvirimwa kana mhuka mapuroteni.

Zvakafanana zvinoenda kune soups, iyo yakawanda pasta ine mapuroteni mashoma. Nyanzvi dzinokurudzira kusarudza muto une mapuroteni, macarbohydrates, mafuta uye fiber kuti uwane kuguta kwakanyanya.

3. Sopu ine breadcrumbs

Ndiro ye soup yakagadzirwa ne croutons inogona kutarisa inonaka chaizvo. Uye nepo chingwa chisingafanirwe kunge chiri kunze kwemufananidzo kuti uwane uremu, kunakidzwa nendiro yesopu yakakanyiwa nemachunks echingwa kuchava nemacalorie akawanda. Mazana emakoriyumu anogona kudyiwa kana uchidya iyi sarudzo yesobho inogona kuita kuti shuga yako yemuropa iwedzere uye inogayiwa nekukurumidza kupfuura mapuroteni nemafuta, zvichiita kuti munhu anzwe nzara nekukurumidza mushure mekudya. Nyanzvi dzinosimbisa kukosha kwekusarudza sopu yebrothy ine mapuroteni, mafuta nemiriwo, uye kuwedzera chingwa chiduku mupumburu parutivi rwehuwandu hune mwero hwecarbs.

4. Mazinga epamusoro e sodium

Mito mizhinji ine sodium, uye mizhinji ine munyu wakawanda. Kunyange zvazvo sodium ingangove isingakanganisi zvinangwa zvako zvenguva refu zvekurasikirwa uremu, zvinozoita kuti uremu hwako huchinje zvakanyanya pahwaro hwakasimba. Sodium inobatsira kuchengetedza mvura mumuviri, saka kana iwe uchiwedzera sodium, mvura yakawanda inochengetwa nemuviri wako. Kuchinja kwehuremu hwemvura yemuviri kunowanzoonekwa zuva rakatevera mushure mekudya chikafu chakakwira musodium, uye kazhinji chinochinja pazuva rinotevera kana maviri.

Asi kana iwe uchidya chikafu chakakwira musodium kazhinji, izvi zvinogona kushandura mukuramba uchiwedzera uremu uye zvinogona kutungamirira kumamiriro ehutano akakomba, akadai seBP. Paunenge uchisarudza soups, tsvaga sarudzo dzine isingasviki 500 milligrams yesodium pakushanda kuti uderedze kukanganiswa kwehuremu hwemvura uye hutano.

5. Soseji uye muto wemombe

Vanamazvikokota vanopa zano kuti udzivise soups nesoseji uye kucheka kwenyama yemombe, kunyangwe ichipa kunaka kukuru uye mamwe mapuroteni, iyo mafuta emukati anozowedzera yako yakazara calorie kudya. Haisi chete kuti nyama ine mafuta akawandisa inopa yakanyungudutswa makoriyori, zvakare inogona kupa yakakwira huwandu hwecholesterol uye mafuta akazara, maviri maminetsi anozivikanwa kukanganisa hutano hwemoyo. Kana vachiongorora mapuroteni ane masobho akasiyana, nyanzvi dzinokurudzira kusarudza ane mafuta mashoma, akadai seTurkey, huku nehove dzegungwa, kana ayo anopa mapuroteni anobva mumiti, sebhinzi nenyemba.

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