How will you make the soup healthier?

In the winter months, most of us tend to eat more, and not just because we are at home much more, with a light hand on the fridge. The low temperatures may also affect the balance of some of the hormones that control hunger and appetite, as well as biological changes that occur as a result of the change of seasons that trigger hunger.The significant reduction in daylight hours also contributes to feelings of hunger. Sunlight is one of the factors that stimulate the release of the hormone serotonin, a neurotransmitter that increases mood significantly. Carbohydrate consumption (thanks to the insulin that is released as a result) increases serotonin levels, so on sunless days the need for the caloric substitute increases to provide the daily dose of serotonin.

Every hunger has its solution and every winter has the soups that accompany it with lots of comforting and cushioning heat. Regularly eating soups is an excellent way to survive the cold season with a minimum of calories and a maximum of strengthening nutritional values. What is important to note that we will have in the pot of soup and what is better to avoid?

How do you make the healthiest chicken soup?

Be careful with the salt

The general recommendation is to consume no more than 2,300 mg of sodium per day. One teaspoon of table salt contains about 2,325 mg of sodium, so it is important to be careful with the amounts we throw into the pot. For example, one cup of ready-to-serve chicken soup contains 860 mg of sodium.

Salt is an important nutritional component, it helps the thyroid gland to function properly, keeps the body hydrated and prevents low blood pressure, but an excess of salt produces a sodium load that can harm the health of the heart. In addition, an excessive amount of sodium in the body causes calcium to be lost through urination, which increases the risk of bone problems, such as osteoporosis.

Why should you reduce the amount of salt?

healthy fats

Some of the foods rich in protein are also rich in saturated fat, which may increase the risk of heart disease and raise the level of cholesterol in the blood. Many foods that are high in saturated fat are also high in calories, so they may contribute to overweight or obesity.

Vegan bean soup with tofu

There are quite a few alternative options to consume proteins through healthy and unsaturated fats. Beans can be a great addition, as they offer protein along with healthy fiber and minerals. In general, legumes are considered a plant-based lean protein, cholesterol-free and rich in fiber, folic acid and phytates. Do you want meat soup? Go for “lean” meat like chicken or turkey.

From best to worst: ranking the recommended fats

Pumpkin in soup

Vegetables are the backbone of any healthy dish in general and of soups in particular. They provide respectable amounts of fiber and help to feel full for a long time, with a relatively small addition of calories. Carrots, onions and potatoes are an obvious choice, but don’t feel obligated. There are other vegetables with great added value. such as pumpkin:

One cup of pumpkin has 1.8 grams (grams) of protein, 12 grams of carbohydrates and 2.7 grams of dietary fiber. Along with the vitamins and minerals, it has an impressive amount of vitamin A, with 703 mg per cup, 78 percent of the recommended daily value of the vitamin, which supports immune health, vision and cell growth. Pumpkin is also a good source of vitamin C, potassium and zinc which helps with metabolism and the function of Immune System Zinc in general helps the body grow and develop, which is why it is especially important for pregnant women and children.