Abincin dare ba ya da sauƙi fiye da buɗe gwangwani na miya, zubar da shi a cikin tukunya da barin murhu ya yi sauran. Amma yana da gina jiki? Mun yi magana da Dr. Felicia Stoler , DCN, mai rijistar abinci mai gina jiki, masanin abinci mai gina jiki da likitan ilimin motsa jiki game da yadda ake zabar miyan gwangwani masu lafiya a babban kanti, da kuma wasu samfuran da ta fi so don nema.
LABARI: Girke-girke na Miyar Lafiya 18 Kuna Bukatar A Rayuwar ku Wannan lokacin sanyi
Yadda Ake Zabar Miyar Gwangwani Mai Lafiya
Miyan wata hanya ce mai ban mamaki don samun ƙarin abinci na tushen shuka a cikin jikin ku, kamar hatsi da kayan lambu, in ji Stoler. Ko da mafi kyau, sunadaran suna iya zama dabba- ko tsire-tsire, ma'ana kowa zai iya shiga cikin sauri, mafi sauƙi na abincin dare na kowane lokaci, ko da kuwa abubuwan da suke so. (Bugu da ƙari, suna da amfani kawai don samun idan akwai rashin wutar lantarki ko dare a ofis.)
Dokokin Stoler na babban yatsan hannu don zaɓar miya mai gwangwani mai lafiya suna da sauƙi. Da farko dai, duba abin da ke zahiri in miya kafin a damu da gaskiyar abubuwan gina jiki. Jagororina gaba ɗaya sun haɗa da dandano, ɗanɗano da kayan abinci, in ji ta. Kuma wannan shawara ce mai kyau-me yasa za ku sayi miya mafi koshin lafiya ba za ku ji daɗin gaske ba? Har ila yau, ta ce miya na broth kusan ko da yaushe ya fi kyau fiye da na cream. (Gaskiya mai daɗi, ana iya amfani da broth ɗin miya don hydration na wasanni: Ruwa ne mai ɗanɗano da sodium; wasu 'yan wasa suna samun gajiyar dandano daga duk abubuwan sha masu daɗi, in ji Stoler.)
Idan kuna da niyyar bincika alamar abinci mai gina jiki, bi jagorarta: Ina so in duba adadin kuzari a kowane hidima kuma idan akwai fiber a cikin kowane hidima. Amma kafin ku kiyaye kanku daga abin da kuka fi so na kirim mai tsami, tambayi kanku: Yaya zan ci wannan? Ya kamata a yi la'akari da idan miyan yana nufin abinci ne kadai ko wani ɓangare na abinci. Ta wannan hanyar, adadin kuzari da macronutrients za a iya sanya su cikin abinci ko kasafin adadin kuzari na kwanaki, in ji Stoler.
Shin Miyan Gwangwani Suna da Ton na Sodium?
Miyar gwangwani ta sami mummunan rap tsawon shekaru, wato saboda yawan sinadarin sodium. Amma akwai dalilai na duk wannan gishiri da farko, na farko shine kiyayewa. Abincin gwangwani yana da kyau a adana shi a cikin tsaka mai gishiri ko mai dadi. Duk da haka, tattarawar injin ya kawar da buƙatar sodium a matsayin kawai ma'adinai don hana ci gaban kwayoyin cuta. ya bayyana Stoler. Dalili na biyu shi ne don faranta wa ƙoƙon Amurka rai, wanda ya fi son abinci mai gishiri.
Amma mafi ban sha'awa tidbit duka? Duk da damuwar Amirkawa game da miya mai-sodium, kamfanonin abinci sun sami matsala sosai wajen samun ƙananan miya daga cikin ɗakunan. Sirrin masana'antu shine yawancin kamfanoni masu girma sun rage yawan sinadarin sodium a cikin shekaru ba tare da sanar da masu amfani ba, in ji Stoler. Lokacin da aka lakafta miya mai gwangwani a matsayin ƙananan ko babu sodium, ba su sayar da kyau ba saboda masu amfani sun ɗauka cewa dandano zai zama matsala.
A zamanin yau, akwai ton na ƙananan miya na sodium a kasuwa, yawancin su suna da daɗi. Amma idan kun damu cewa miya mai ƙarancin sodium ba zai sami ɗanɗano kaɗan ba, ku tuna cewa koyaushe kuna iya ƙara kayan aikin ku don shirya shi fiye da yadda kuke so. Gaskiyar ita ce, idan wani yana son karin gishiri, koyaushe yana iya ƙarawa. Idan miya ta yi gishiri sosai, ƙara ruwa. Gaskiya abu ne mai sauki haka, in ji Stoler.
maganin kurajen fuska
Anan akwai lafiyayyen miyan gwangwani 14 don neman lokaci na gaba da kuke siyayya.
Amazon/Baya: Hotunan Amguy/Getty 1. Lafiyar Campbell Ee! Butternut Squash Biski
Mafi faɗuwar miya
Idan ya zo ga samfuran da ta fi so, Stoler ya fi sha'awar sabbin abubuwan da Campbell ya yi tsawon shekaru. Wannan tsinken yana da man shanu, albasa, seleri da karas, da kuma dankalin turawa mai dadi da ruwan 'ya'yan itace apple da kuma dash na kirim.
Kowane hidima: 140 adadin kuzari, 5g mai, 2g gina jiki, 22g carbs, 9g sugar, 590mg sodium, 1g fiber
Amazon/Baya: Hotunan Amguy/Getty 2. Progresso Rage Sodium Creamy Tumatir Basil Miyan
Mafi kyawun miyan tumatir
Wani ɗayan samfuran da aka fi so na Stoler, Progresso yana da miya mai rahusa-sodium da za a zaɓa daga. Muna son wannan zaɓin don ɗan gajeren jerin abubuwan sinadaran sa da ƙarancin kalori. (ci gaba da yi masa hidima da shi gasashen cuku ).
Kowane hidima: 110 adadin kuzari, 3g mai, furotin 3g, 18g carbs, 10g sukari, 490mg sodium, 3g fiber
Amazon/Baya: Hotunan Amguy/Getty 3. Miyan Noodle Choice Choice
Mafi kyawun miyan noodle kaji
Ku zo lokacin sanyi da mura, kuna son wannan al'ada a kusurwar ku. Kowane mai iya yin hidima yana da ɗan ƙaramin sodium fiye da wasu a cikin jerinmu, amma adadin furotin da fiber yana sa wannan miya ya zama mai gamsarwa don zama babban hanya, don haka ciniki ne da muke son yin.
A kowace hidima: 180 adadin kuzari, 3.5g mai, 13g gina jiki, 25g carbs, 2g sugar, 680mg sodium, 2g fiber.
Amazon/Baya: Hotunan Amguy/Getty 4. Abincin Fasifik Dabbobin Rarraba Pea da Miyar Ham maras magani
Mafi yawan cikawa
Godiya ga peas mai wadataccen fiber na halitta, kwano na wannan kyawun zai ci gaba da cika duk rana. An yi shi da ɗan gajeren jerin abubuwa masu kyau, gami da naman alade da ba a warkewa ba wanda ba shi da ƙarin nitrates.
A kowace hidima: 160 adadin kuzari, 2g mai, 11g furotin, 26g carbs, 4g sugar, 510mg sodium, 10g fiber
manufa 5. Mai kyau & Tara Miyan Tortilla Kaza
Mafi kyawun layin miyan microwaveable
Stoler babban mai son miya ne mai araha, kuma wannan yana da mu a guntuwar tortilla. Duk da yake ba a gwangwani ba, ba ma tunanin za ku damu da sluring shi kafin ranar karewa. Bugu da ƙari, kwandon filastik ɗin sa yana da lafiyayyen microwave, don haka zai bar muku kwanon datti.
A kowace hidima: 240 adadin kuzari, 6g mai, 15g gina jiki, 32g carbs, 9g sugar, 750mg sodium, 5g fiber.
Amazon/Baya: Hotunan Amguy/Getty 6. Miyan Kayan lambu na Amy's Organic Black Bean
Mafi kyawun layin miya
Kun riga kun san (kuma kuna son) Amy's veggie-crust pizzas, vegan mac da cuku da gasasshen poblano enchiladas. Lokaci ya yi da za ku bar wannan miya na alkama, waken soya- da mara-kiwo a cikin rayuwar ku. An yi shi da kayan lambu (tunanin masara, dankali, karas da albasa) da kayan yaji.
Kowane hidima: 210 adadin kuzari, 4g mai, furotin 9g, 35g carbs, 4g sukari, 540mg sodium, 7g fiber
Amazon/Baya: Hotunan Amguy/Getty 7. Lafiyayyan Kwarin Kwari Babu Gishiri Da Aka Kara Miyar Lentil
Mafi kyawun miya ba tare da ƙara gishiri ba
Idan kuna buƙatar bin diddigin abincin ku na sodium saboda hawan jini ko wani yanayi, kada ku kalli wannan lamba mai gamsarwa, wacce ke cike da lentil mai arzikin fiber. Yana da kyauta daga GMOs da ɗanɗano na wucin gadi, launuka da abubuwan kiyayewa, kuma.
A kowace hidima: 150 adadin kuzari, 1.5g mai, 9g gina jiki, 27g carbs, 5g sugar, 20mg sodium, 9g fiber.
Amazon/Baya: Hotunan Amguy/Getty 8. Ka yi tunanin Organic Creamy Dankali Leek Miyan
Mafi kyawun miyan dankalin turawa
Ba mu damu da abincin da muke ci ba - babu yadda za mu yi watsi da miya. Duk da yake ba lallai ba ne mai dadi da kansa idan aka ba da adadin kuzari, furotin da fiber, koyaushe zaka iya ƙara 'yan toppings don ƙara cikawa (aka cheddar cuku, kirim mai tsami da naman alade).
A kowace hidima: 90 adadin kuzari, 2.5g mai, 2g gina jiki, 14g carbs, 1g sugar, 440mg sodium, 2g fiber.
Amazon/Baya: Hotunan Amguy/Getty 10. Campbell's Chunky Healthy Request New England Clam Chowder
Mafi kyawun miyan abincin teku
Muna son biskit na lobster kamar yadda na gaba na gaba, amma miya na abincin teku yawanci ya fi girma a cikin mai da sodium. Shi ya sa muka shiga cikin wannan madadin lafiyar zuciya. Yana cike da manyan dankalin turawa da ƙwanƙwasa kuma an yi shi da kirim da man shanu, don haka ba za ku san bambanci ba.
A kowace hidima: 130 adadin kuzari, 3g mai, 5g gina jiki, 21g carbs, 2g sugar, 410mg sodium, 1g fiber.
Amazon/Baya: Hotunan Amguy/Getty 11. Miyan Cuku Masu Fat Kyauta 98% Campbell
Mafi kyawun miya broccoli cuku
Muna yin odar shi sau 10/10 daga Panera Bread , amma da gaske ba kwa son sanin adadin sodium (Ok, gungura ƙasa idan kuna gaske son sani). Wannan wani zaɓi ne mafi koshin lafiya wanda ba shi da kyau a kansa, godiya ga cuku cheddar, kirim da man shanu. Yayi kama da Progresso Light's broccoli cuku miya , amma yana da ƙarancin adadin kuzari, mai da sodium.
Kowane hidima: 80 adadin kuzari, 2g mai, 2g protein, 12g carbs, 3g sugar, 740mg sodium, 1g fiber
Amazon/Baya: Hotunan Amguy/Getty 12. Lafiyayyan Zabin Kaza da Miyar Shinkafa
Mafi kyaun kaza da miyar shinkafa
Me yasa taliya zata kasance da nishaɗi duka? Miyan kaji da shinkafa kamar babban kanin kaji mai sanyin gaske ne. A cikin ingantattun labarai ma, Healthy Choice's kaza da shinkafa yanzu sun fi kashi 20 cikin dari.
Kowane hidima: 110 adadin kuzari, 2g mai, furotin 6g, 17g carbs, 0g sukari, 390mg sodium, 2g fiber
Amazon/Baya: Hotunan Amguy/Getty 13. Lafiya Valley Organic Cream na Naman kaza miyan
Mafi kyawun kirim na naman kaza
Mun ga koren wake casserole a nan gaba. Wannan zaɓin mai ƙarancin kitse yana amfani da garin shinkafa maimakon kowane manufa, kuma yana yin tauraro mai daɗi, namomin kaza na portobello.
A kowace hidima: 80 adadin kuzari, 1.5g mai, 4g gina jiki, 16g carbs, 0g sugar, 390mg sodium,<1g fiber
yadda ake yin man kwakwa don gashi
Amazon/Baya: Hotunan Amguy/Getty 14. Abincin Fasifik Na Dabbobin Kajin Kajin Kaji
Mafi kyawun broth
Ya zama cewa broth na kashi yana da ƙasa a cikin sodium fiye da hannun jari na gargajiya da broths. Ko kun sha shi kai tsaye ko kuna amfani da shi azaman tushen miya na gida, wannan zaɓin yana da ƙarfi sosai yayin da yake kasancewa tushen furotin.
Kowane hidima: 45 adadin kuzari, .5g mai, furotin 9g, 0g carbs, 0g sukari, 90mg sodium, 0g fiber
/akwatunan oza goma sha biyu a Amazon
Ok, Amma Wadanne Irin Miyan Zan Tsallake?
Stoler bai yarda da cewa wasu abinci ba a kan teburin. Duk da yake akwai shawarwari don rage yawan abincin sodium, ban yi imani da ƙirƙirar cin abinci mara kyau ba ta hanyar damu da alamun abinci. Bayan haka, idan muka fita cin abinci a gidan abinci, ba ma ganin cikakken bayanan abubuwan gina jiki, kuma ga waɗanda suke yin girki a gida, yawancinsu ba sa nazarin abubuwan da suke amfani da su don tantance bayanan sinadirai a kowane hidima, in ji ta.
Wannan ya ce, akwai wasu miyan gwangwani a can waɗanda za ku so ku guje wa idan kuna kallon cin gishirin ku. The FDA yana ba da shawarar iyakance abincin ku na sodium zuwa milligrams 2,300 a rana ko ƙasa da haka (da Ƙungiyar Zuciya ta Amirka ya ce miligiram 1,500 a rana shine ainihin manufa), kodayake yawancin Amurkawa sun kai kimanin miligiram 3,400 a rana.
Anan akwai ƴan miya mafi girma-sodium don sanin…amma ji Stoler fita: A ƙarshen rana, game da araha ne da samun dama. Ba za mu iya zama ƙwararrun abinci ba kuma mu saita mashaya don haka mutane suna tunanin cin abinci mai kyau ba zai yuwu ba. Yana da. Yana da araha kuma yana iya fitowa daga gwangwani.
7 High-Sodium Soups don Guji:
- Panera Bread Broccoli Cheddar Miyan (1,080mg sodium kowace hidima)
- Idahoan Loaded Dankali Zuciya Miyan (1,010mg sodium kowace hidima)
- Miyan Chicken Noodle na Campbell's Condensed Home (940mg sodium kowace hidima)
- Campbell's Chunky Chicken Broccoli Cheese tare da Miyan Dankali (890mg sodium kowace hidima)
- Naman Nama na Campbell tare da Kayan lambu & Miyan Sha'ir (890mg sodium kowace hidima)
- Farin Ciki Cream na Miyan Naman kaza (870mg sodium kowace hidima)
- Amy's Organic Soups Cream na Tumatir (860mg sodium kowace hidima)
