Shin kai ma kana ƙoƙarin abubuwa daban-daban don rage yawan cholesterol? To lallai ka ji cewa cin abincin waken soya, wato abubuwa kamar tofu, yana da kyau ga cholesterol. Wasu mutane sun saba da ƙara ɗan madarar waken soya a cikin oatmeal ɗinsu don karin kumallo, ko cin ɗan edamame a matsayin abincin rana. To menene gaskiyar wannan labarin? Shin cin waken soya yana shafar cholesterol ɗin da ke jikinmu da gaske? Bari mu yi magana game da wannan a cikin ɗan zurfi.
Shin waken soya yana da tasiri ga cholesterol?
A takaice dai, eh, yana da wani tasiri. Wasu nazarin likitanci sun nuna cewa ƙara furotin waken soya a cikin abincinku na iya taimakawa wajen daidaita matakan cholesterol. Amma muhimmin abu da za a fahimta a nan shi ne cewa shaidar hakan ba ta da ƙarfi sosai. Wato, cin waken soya kaɗai ba zai magance matsalar cholesterol ba.
Amma ga abin da ake nufi. An gano cewa cin waken soya yana rage matakan cholesterol na LDL ("mummunan") da kusan kashi 3% . Yanzu wataƙila kuna tunanin, "Kai, kashi 3% ƙaramin adadi ne, ko?" Haka ne. Ƙaramin adadi ne. Amma ga wanda ke ƙoƙarin amfani da duk wani abu da zai iya yi don rage cholesterol ɗinsa, har ma da kashi 3% ɗin ya cancanci hakan.
Kuma waken soya ba wai kawai abinci ba ne. Yana ɗauke da wasu abubuwa masu kyau da yawa.
- Yana da kyakkyawan tushen furotin .
- Mai arziki a cikin zare .
- Haka kuma yana ɗauke da wasu sinadarai masu amfani da omega-3 masu lafiya ga zuciya (amma ba irin omega-3s da ake samu a cikin kifi kamar salmon da tuna ba).
- Mafi mahimmanci, waken soya ba ya dauke da sinadarin cholesterol kuma yana da ƙarancin kitse mai yawa, wanda hakan yana da illa ga jiki.
Don haka, waken soya ba wani sinadari bane na rage kitsen cholesterol, amma yana da kyau a hada waken soya a cikin abincin da ake ci gaba da ci, musamman maimakon abinci mai yawan kitsen dabbobi.
To, me ya kamata mu ƙara wa abincin?
Domin samun sakamako mai kyau, ya kamata ka maye gurbin abincin da kake ci a yanzu wanda ke da yawan kitsen dabbobi da kayayyakin da aka yi da waken soya. Wannan zai taimaka sosai wajen rage yawan kitsen da kake ci. Ga wasu canje-canje da za ka iya yi a abincinka.
| Wane abinci kake ci akai-akai? | Abincin waken soya wanda za'a iya maye gurbinsa |
|---|---|
| Kaza | Tofu - Misali, za ka iya yin curry na tofu. |
| yankakken nama | Naman Waken Soya (Tushettured Soy Protein) |
| Tsire-tsire | Karen waken soya (karen waken soya) |
| Madarar shanu | Madarar waken soya - amma duba lakabin kuma zaɓi nau'in da ke ɗauke da sinadarin calcium da bitamin D, kuma mai ƙarancin sukari. |
| Man shanu | Man shanu na goro |
| Cuku mai yawan kitse | Cukuwar waken soya |
| Abincin da aka sarrafa | Kofin edamame da aka tafasa |
Wasu abubuwa da ya kamata ku sani game da waken soya
Yana da matuƙar muhimmanci a tuna da waɗannan abubuwan kafin a ƙara waken soya a cikin abincinku.
1. Yi hankali da abubuwan da ake ƙara waken soya
Wasu mutane suna sha'awar shan ƙarin abinci na soya isoflavone, waɗanda ke zuwa a cikin ƙwayar magani, maimakon abincin waken soya. Duk da haka, ba a tabbatar da cewa waɗannan suna da wani amfani ga cholesterol ba. Saboda haka, ya fi kyau a ci abincin waken soya gabaɗaya , kamar tofu, madarar waken soya, da edamame, maimakon ƙarin abinci na wucin gadi.
2. Sunan na iya zama yaudara.
Kada ka ɗauka cewa kawai saboda kalmar "waken soya" ta bayyana a cikin samfurin, tana ɗauke da furotin na waken soya.
- Miyar waken soya da man waken soya ba su ƙunshi furotin waken soya ba.
- Wasu abincin da aka shirya za a iya rubuta "Soya" a kansu. Wannan wata kalma ce ta "Soya."
3. Karanta lakabin dole ne!
Idan ka sayi kayan waken soya, ka karanta lakabin a hankali. Tabbatar ka zaɓi kayan da ke da ƙarancin kitse mai yawa , cholesterol , gishiri , da ƙarin sukari . Wani lokaci, kayayyakin waken soya waɗanda ake ɗauka 'masu lafiya' na iya ɗauke da waɗannan abubuwan ba tare da wata matsala ba.
Nawa ya kamata in ci waken soya? Akwai wani illa?
Idan ba ka taɓa cin waken soya ba a da, kada ka fara cinsa da yawa a lokaci guda. Fara a hankali . Gwada maye gurbin waken soya da furotin na dabbobi a cikin abincinka na 'yan kwanaki a mako. Hanya ce mai kyau ta rage yawan kitsen da kake ci da kuma haɗarin kamuwa da cuta gaba ɗaya.
Ka tuna, mafi kyawun abinci ba shine wanda ke da nauyi a kan abu ɗaya ba. Abinci mai kyau wanda ya haɗa da nau'ikan 'ya'yan itatuwa, kayan lambu, goro, iri, da wake shine mafi koshin lafiya.
Waken soya gabaɗaya yana da aminci a ci shi daidai gwargwado, amma wasu mutane na iya fuskantar ɗan rashin jin daɗi daga waken soya. Wannan abu ne mai matuƙar wuya, amma yana da kyau a san da shi.
- Matsalolin narkewar abinci: ciwon ciki, kumburin ciki, da sauransu.
- Rashin Lafiya: Wasu mutane na iya zama masu rashin lafiyan waken soya.
Bugu da ƙari, akwai wani labari a tsakanin wasu cewa "cin waken soya da yawa, musamman ga maza, na iya shafar hormones." Tunda akwai ra'ayoyi daban-daban masu rikitarwa game da wannan, yana da wuya a yanke shawara nan da nan.
Saboda haka, ya fi aminci kuma mafi hikima a yi magana da likitanka game da adadin waken soya da ya kamata ka ƙara a cikin abincinka da kuma ko ya dace da kai.
Saƙon Ɗauka Gida
- Cin waken soya zai iya rage yawan sinadarin cholesterol mara kyau (LDL) da ƙasa da kashi 3%, duk da cewa hakan ba babban tasiri ba ne, amma yana da amfani ga lafiya gaba ɗaya.
- Domin samun sakamako mai kyau, maye gurbin abincin dabbobi masu yawan kitse da kuke ci a yanzu, kamar kaza, naman sa, da cuku, da abinci kamar tofu da naman waken soya.
- Lokacin siyan kayayyakin waken soya, karanta lakabin kuma zaɓi waɗanda ba su da sukari, gishiri, da kitse mai yawa.
- Cin abinci mai cike da waken soya (kamar tofu, madarar waken soya) ya fi tasiri fiye da shan kayan maye.
- Idan kana da wasu tambayoyi game da yawan waken soya da ya kamata ka ci ko kuma illolin da ka iya biyo baya, yana da muhimmanci ka yi magana da likitanka.
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