Every hunger has its solution and every winter has the soups that accompany it with lots of comforting warmth and padding. Regular eating of soups is a great way to get through the cold season with a minimum of calories and a maximum of fortifying nutritional values. What is important to note that we will have in the pot of soup and what is better to avoid?
How to make the healthiest chicken soup?
Caution with salt
The prevailing 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 nutrient, it helps the proper functioning of the thyroid gland, maintains body moisture and prevents low blood pressure, but an excess of salt produces a sodium load that can harm heart health. 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 amounts of salt?
Some protein-rich foods are also rich in saturated fat which can increase the risk of heart disease and raise blood cholesterol levels. Many foods that are rich in saturated fats are also high in calories, so they may contribute to being overweight or obese.
Vegan bean soup with tofu
There are quite a few alternative options to consume protein through healthy and unsaturated fats. Beans can be a great addition, as it offers protein along with healthy fiber and minerals. Legumes are generally considered a plant-based lean protein, cholesterol-free and rich in fiber, folic acid and fats. Fancy some meat soup? Go for “lean” meat like chicken or turkey.
From the good to the bad: Rating 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 with a feeling of satiety over time, with a relatively small addition of calories. Carrots, onions and potatoes are an obvious choice, but do not feel obligated. There are more vegetables with great added value. Like for example 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 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 that helps metabolism and function. The immune system Zinc in general helps the body to grow and develop, which is why it is especially important for pregnant women and children.