Dole ne ka ga 'Madarar Soya' lokacin da ka je babban kanti, ko ba haka ba? Wasu mutane suna komawa gare ta ne saboda ba za su iya shan madarar shanu ba, kamar saboda yanayi kamar rashin jure wa lactose. Amma madarar waken soya a zahiri ba wai kawai madadinta ba ce. Tana da fa'idodi da yawa masu mahimmanci ga lafiyarmu. Duk da cewa an samar da ita ne a matsayin wani abu da ya rage a jiki lokacin yin tofu, madarar waken soya yanzu abin sha ne da aka yarda da shi sosai. Bari mu yi magana game da shi dalla-dalla a yau.
Menene amfanin madarar waken soya ga lafiya?
Bitamin, ma'adanai, da antioxidants da ke cikin madarar waken soya suna da matuƙar muhimmanci ga lafiyarmu.
A taƙaice dai, bitamin B da ke cikin madarar waken soya suna da matuƙar muhimmanci ga lafiyar ƙwayoyin jijiyoyi da DNA. Suna kuma taimakawa wajen hana wasu nau'ikan rashin jini. Saboda haka, wannan kuma zai iya zama mafita mai kyau don rage gajiya da gajiyar da muke ji akai-akai.
Bugu da ƙari, madarar waken soya kyakkyawar tushen furotin ce. Tunda tana ɗauke da furotin daga tsirrai, tana taimakawa wajen girma da kuma kula da tsokoki da gabobin jikinmu. Tunda tana da kama da madarar shanu a cikin abubuwan gina jiki, wannan kyakkyawan madadin ne ga waɗanda ba za su iya shan madarar shanu ba.
Bugu da ƙari, ga wasu daga cikin manyan fa'idodi.
Gudummawa ga lafiyar kwakwalwa
Madarar waken soya tana da wadataccen sinadarin omega-3. Waɗannan su ne muhimman kitse "masu kyau" waɗanda jikinmu ba zai iya samarwa da kansa ba, amma suna da alaƙa da raguwar haɗarin kamuwa da cututtukan da suka shafi ƙwaƙwalwa kamar su dementia da cutar Alzheimer. Duk da cewa har yanzu ana ci gaba da bincike, waken soya yana ɗaya daga cikin mafi kyawun tushen omega-3s waɗanda ba na dabba ba.
Inganta lafiyar zuciya
Madarar waken soya tana taimakawa wajen kula da lafiyar tsarin zuciya da jijiyoyin jini. Madarar waken soya abin sha ne mai wadataccen sinadarin potassium . Potassium ma'adinai ne mai matuƙar muhimmanci wanda ke taimakawa wajen sarrafa hawan jini da kuma kiyaye bugun zuciya akai-akai. Bugu da ƙari, an gano cewa madarar waken soya tana taimakawa wajen rage yawan cholesterol a jini, musamman ga mutanen da ke da yawan cholesterol.
Rage alamun menopause
Madarar waken soya tana ɗauke da wani sinadari da ake kira isoflavones. Ana kuma kiransu phytoestrogens. A taƙaice dai, waɗannan sinadarai ne da ake samu a cikin tsire-tsire waɗanda ke aiki kamar ƙarancin nau'in hormone estrogen a jikinmu. Sakamakon haka, bincike ya nuna cewa shan madarar waken soya da sauran kayayyakin waken soya na iya rage alamun rashin haihuwa, kamar walƙiya mai zafi.
Ta yaya madarar waken soya take da amfani ga jiki?
Ana ƙara wa madarar waken soya da yawa a kasuwa. Wannan yana nufin cewa idan aka yi madarar, ana ƙara mata ƙarin sinadarai masu gina jiki. Saboda haka, suna da kyau wajen samun sinadarin calcium, wanda yake da mahimmanci ga jikinmu. Samun isasshen sinadarin calcium zai iya ƙarfafa ƙasusuwanmu kuma ya rage haɗarin kamuwa da cutar osteoporosis, wata cuta da ke rage ƙashi.
Madarar waken soya hanya ce mai kyau ta samun sinadarai masu gina jiki da yawa, kamar bitamin A, bitamin B, potassium, calcium, retinol, folate, da choline.
Bari mu dubi bayanin abinci mai gina jiki da ke cikin kofi na madarar waken soya na yau da kullun (kimanin millilita 240).
| Sinadaran gina jiki | Adadin da ke cikin kofi ɗaya (ดีวประ มา ย) |
|---|---|
| Kalori | 100 |
| Protein | gram 7 |
| Kitse | gram 4 |
| Carbohydrates | gram 8 |
| Zare | gram 1 |
| Sukari | gram 6 |
Abubuwan da ya kamata a tuna yayin amfani da madarar waken soya
Duk da cewa isoflavones da ke cikin waken soya na iya taimakawa wajen magance alamun rashin haihuwa, akwai kuma wasu shaidu da ke nuna cewa suna iya haifar da wasu illa a wasu lokuta. Har yanzu ana buƙatar ƙarin bincike kan wannan, amma wasu bincike sun nuna cewa suna iya yin tasiri wajen rage ayyukan glandar thyroid. Wannan yana nufin cewa suna iya shafar samar da hormones na thyroid.
Duk da haka, waɗannan binciken har yanzu ba su da cikakken bayani. Don haka, idan ka sami isasshen aidin daga abincinka na yau da kullun, babu wata shaida da ke nuna cewa shan madarar waken soya zai yi tasiri sosai ga thyroid.
Abu mafi mahimmanci shine idan kana da matsalar thyroid, ya fi kyau ka yi magana da likitanka kafin ka ƙara abubuwa kamar madarar waken soya a cikin abincinka.
Bugu da ƙari, duk wanda ke da rashin lafiyar kayayyakin waken soya ya kamata ya guji shan madarar waken soya. Idan wani a cikin gidanku yana da rashin lafiyar waken soya, ku yi hankali lokacin amfani da madarar waken soya don shirya abinci, domin rashin lafiyar na iya faruwa.
Yadda ake ƙara madarar waken soya a cikin abincinmu?
Madarar waken soya yanzu tana samuwa cikin sauƙi a manyan kantuna da shagunan abinci na kiwon lafiya a Sri Lanka. Hatta za ku iya yin ta a gida idan kuna so.
Don yin wannan, ɗauki kimanin gram 280 na waken soya a jiƙa su cikin ruwa dare ɗaya. Sannan a tafasa waɗannan waken a cikin kofuna 12 na ruwa na kimanin minti 10. Yanzu a zuba wannan ruwan da waken soya a gauraya sosai har sai sun yi laushi. Na gaba, a dafa wannan hadin a wuta kaɗan na kimanin minti 40. Idan kuna so, kuna iya ƙara ɗan gishiri ko sukari don dandano. A ƙarshe, a tace wannan hadin ta cikin zane don cire sassan da suka taurare. Ana iya ajiye wannan madarar waken soya da aka shirya, kamar madarar shanu, a cikin firiji na tsawon mako guda.
Ga wasu hanyoyi da za ku iya ƙara madarar waken soya a cikin abincinku na yau da kullun:
- Ƙara yayin yin smoothie.
- Ƙara a cikin kofi.
- Ku ci da hatsi.
- Yi amfani da shi wajen yin kayayyakin burodi kamar kek.
- Yi amfani da shi lokacin yin curry.
Saƙon Ɗauka Gida
- Madarar waken soya wata hanya ce mai kyau ta maye gurbin madarar shanu da aka yi da tsirrai kuma tana da wadataccen furotin, bitamin, da ma'adanai.
- Kasancewar yana da wadataccen sinadarin omega-3, yana da matukar amfani ga lafiyar kwakwalwa da zuciya. Hakanan yana taimakawa rage yawan sinadarin cholesterol.
- Zai iya taimakawa wajen shawo kan wasu alamomin da ke tattare da daina al'ada.
- Idan kana da cutar thyroid ko kuma rashin lafiyar waken soya, yi magana da likitanka kafin amfani da madarar waken soya.
- Abin sha mai gina jiki wanda za a iya ƙara shi cikin sauƙi a cikin abincin yau da kullun ta hanyoyi daban-daban.
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