Ðe soya ƒe nulɔdɔ hã le ŋuwòa ? Ne edzɔ alea la, ne èyi ɖaƒle nane le fiase me alo nèɖa nane le aƒeme o, vɔvɔ̃ ɖo wò vie eye nèhe ɖe megbe, alo? Ele be nàxlẽ nusi woŋlɔ ɖe nuɖuɖu ƒe agba kple aŋetu ɖesiaɖe dzi, abia be, "Ðe soya le esia mea?" Esia ate ŋu ate ɖeɖi ame ŋu ŋutɔŋutɔ. Gake mègavɔ̃ kura o. Mɔ geɖe li siwo dzi woato awɔ nuɖuɖu si me soya mele o si vivina, si me nunyiame le, eye wòle dedie. Egbea, mina míaƒo nu tso nusiwo nye nu ŋutɔŋutɔ siwo nàte ŋu azã ɖe soya teƒe le wò nuɖaƒe ŋu.
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Kpuie ko la, nukae nye soya ƒe nulɔdɔ sia?
Ele bɔbɔe ŋutɔ. Dɔlélenutsiŋutete le míaƒe ŋutilã me. Eƒe dɔe nye be wòakpɔ mía ta to avuwɔwɔ kple dɔlékui siwo hea dɔléle vɛ me. Gake ɣeaɖewoɣi la, nuɖoanyi sia gblẽna vie. Emegbe esusuna vodadatɔe be nane si megblẽa nu le ame ŋu o, le kpɔɖeŋu me, protein si le soya me, nye futɔ gã aɖe na ŋutilãa. Eyata edzea avuwɔwɔ kple "futɔ" ma gɔme. Nuwɔna siae nye nusi míeyɔna be nulɔdɔ.
Soya nye nusi woate ŋu aɣla ɖe míaƒe nuɖuɖu me zi geɖe. Menye le nuwo abe soya-mi, soya-notsi, kple tofu ene me ko o, ke le nu geɖe siwo míeƒlena le fiase me, abe bisiklet, abolo, mɔli, kple tɔmelã siwo wotsɔ gaze me ene hã me la, soya ate ŋu anɔ agbɔsɔsɔ si sɔ gbɔ alo esi mede nenema o me. Eyata nusi woŋlɔ ɖe edzi la xexlẽ nye nusi wòle be woawɔ.
Nukae mate ŋu azã ɖe soya-nuɖuɖuwo teƒe?
Enyo, azɔ mina míakpɔ nu nyuitɔ kekeake siwo míate ŋu azã le nuɖaƒe atsɔ aɖɔli nuɖuɖu kple nunono siwo nèzãna zi geɖe, gake màgate ŋu azã o elabena soya le wo me . Kplɔ̃ sia aɖe vi na wò ŋutɔ.
| Nuɖuɖu siwo me soya le | Nu nyuitɔ kekeake siwo woatsɔ aɖo eteƒe boŋ | Nusiwo dzi wòle be woaɖo ŋkui koŋ |
|---|---|---|
| Soya-mi | Amititsetse ƒe tsi, balsamic vinegar, koklozi amino, miso-mi si me soya mele o, kple dze sue aɖe. | Esiawo katã ƒe vivi to vovo. Tia esi sɔ na nuɖuɖu si nèle wɔwɔm. Le kpɔɖeŋu me, balsam-vinegar vivina vie. |
| Soya Margarine si wotsɔna ƒoa ƒui | Bɔta ŋutɔŋutɔ, margarine siwo me soya mele o, kple esiwo me nyinotsi mele o. | Ne èzã bɔta la, zãe vie. Ne nyinotsi ƒe nulɔdɔ hã le ŋuwò la, tia margarine si woŋlɔ nyuie be "Soya-maɖemaɖe" kple "Notsi-manɔmee." |
| Soya-mi ƒe Ami | Canola-mi, amititsetse ƒe ami, ɣe ƒe keklẽ ƒe ami, koklozi ƒe ami. | Ami siawo sɔ na nuɖuɖu ƒomevi vovovowo le mɔ vovovowo nu. Nuwo abe amititsetse ƒe ami ene nyo wu na salad, gake nuwo abe koklozi ƒe ami nyo wu na deep frying. |
| Teriyaki ƒe Nuɖuɖuvivinu | Nuɖuɖu vivi kple esi me wodea amii, si nye lãmi si woɖana le aƒeme. | Vevietɔ ŋutɔ: Ne èzãa mɔli vivi kple esi me wodea amii la, kpɔ egbɔ be yelé ŋku ɖe nusi woŋlɔ ɖe edzi ŋu be yeakpɔe ɖa be soya-mi mele eme o. Alo àte ŋu awɔ tɔwò le aƒeme ne ètsɔ ginger, galik, kple koklozi amino de eme. |
| Miso Kpekpeɖeŋunanu | Miso-mi si me soya mele o si wotsɔa chickpeas, nuku bubuwo, kple bli wɔe. | Esia nye nuto si me wòle be nàɖɔ ŋu ɖo ŋutɔ. Hafi nàte atike si wotsɔ atikutsetse bubuwo wɔe ɖe eteƒe la, kpɔ egbɔ be nuku mawo melɔ̃a nu le ŋuwò o. Míaƒo nu tso ema ŋu tsitotsito. |
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Esia nye nyateƒenya vevi aɖe ŋutɔ si ame geɖe menya o. Soya nye numiemie si le Legume ƒomea me. Kpuie ko la, wonye numiemie ƒomevi aɖe si tsia nukuwo ɖe aŋgbawo me. Abe alesi ko chickpeas, green beans, peas, lentils, kple peanuts siwo le mía si le míaƒe dukɔa me ene.
Atikewɔwɔ ŋuti numekukuwo ɖee fia be ame siwo ade 5 le 100 ɖesiaɖe me (si fia be anɔ abe 5%) siwo ƒe nu melɔ̃a soya o ate ŋu anye be mɔli bubuwo abe atikutsetse, lãgbalẽ, kple koklozi ene hã ƒe nulɔdɔ nanɔ wo ŋu.
Eyata ne èle atike bubu si wotsɔ soya wɔe tem kpɔ (le kpɔɖeŋu me, miso-mi si wotsɔ chickpeas wɔe) la, te agbɔsɔsɔ sue aɖe kpɔ gbã. Ne mèkpɔ nulɔdɔ ƒe dzesi aɖeke o (abe ʋuʋudedi, bibi, alo gbɔgbɔ sesẽ ene ko hafi nàyi edzi azãe. Anyo wu be nàƒo nu tso nya sia ŋu na wò ɖɔkta .
Nukae wòle be nàdi ne èle nuɖuɖu ƒlem le fiase me eye nèle nusiwo woŋlɔ ɖe edzi xlẽm?
Ne èle agbe kple soya ƒe nulɔdɔ la, xɔ̃wò vevitɔe nye "nu siwo wotsɔ wɔe ƒe xexlẽdzesi" si le nuɖuɖua ƒe agba me. Na wòanye numame na wò be nàxlẽe nyuie.
Lé ŋku ɖe nya siawo ŋu etɔxɛe.
Ɣeaɖewoɣi la, woate ŋu atsɔ ŋkɔ bubuwo aŋlɔ soya-nuɖuɖuwo ɖe "Soya" teƒe. Di nya siwo le abe esiawo ene le ŋkɔa dzi:
- Tofu, E. D. amame
- Soya Lecithin si wotsɔna ƒoa ƒui
- Soya Protein si Wotsɔ Tsi Me (HSP) .
- TEX TURED Amagbewo ƒe Protein (TVP) .
- Miso
Nusiwo woŋlɔ be "Amagbe ƒe Ami", "Amagbe ƒe Aŋe" alo "Dzɔdzɔme Nuvivi" gɔ̃ hã ateŋu anye soya ɣeaɖewoɣi. Eyata, ne ɖikeke suetɔ kekeake gɔ̃ hã le mewò le nuɖuɖu aɖe ŋu la, anyo wu be nàƒo asa nɛ. Wò lãmesẽe nye nu vevitɔ.
Kpɔ egbɔ be yeƒo nu tso nya sia ŋu na wò ɖɔkta. Ate ŋu aɖo kpe edzi nenye be nulɔdɔ sia le ŋuwò , akpe ɖe ŋuwò nàwɔ nuɖuɖu ŋuti ɖoɖo si awɔ dɔ na wò, eye wòaɖe nusi nàwɔ ne nɔnɔme kpata aɖe me.
Gbedasi si Wotsɔ Yi Aƒeme
- Soya ƒe nulɔdɔ nye nɔnɔme si dzi woate ŋu aɖu. Ne èzã nuɖuɖu siwo sɔ ɖe nuɖuɖu teƒe la, àte ŋu aɖu nu viviwo.
- Na wòazu numame na wò be nàxlẽ nuɖuɖu ɖesiaɖe si nàƒle le fiase me ƒe nusiwo wotsɔ wɔe ƒe xexlẽdzesi. Nɔ ŋudzɔ ɣesiaɣi be yeakpɔ soya ɣaɣla.
- Kpɔ nyuie le mɔli bubuwo abe soya, atikutsetse, lãmi, kple chickpeas ene ŋu. Woate ŋu ahe nulɔdɔ hã vɛ.
- Ne ɖikeke suetɔ kekeake gɔ̃ hã le mewò le nuɖuɖu aɖe ŋu la, anyo wu be nàƒo asa na eɖuɖu be nànɔ dedie.
- Ƒo nu tso wò nulɔdɔwo kple nuɖuɖu ŋu na wò ɖɔkta ɣesiaɣi eye nàbia eƒe aɖaŋuɖoɖo.
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