He maikaʻi maoli anei ka soya nou... a i ʻole ʻaʻole? E kamaʻilio kākou e pili ana i kēia!

ʻĀ, kēia mau soybeans... ua ʻike anei ʻoe ʻo ʻAmelika ka mea hana i ka soy nui loa ma ka honua? Akā, ʻaʻole ia ka mea āu i hele mai ai e heluhelu i kēia ʻatikala, ʻeā? ʻO ka nīnau āu, 'He aha kēia mau soybeans? He maikaʻi anei lākou noʻu? He maikaʻi ʻole anei lākou? A i ʻole ma waena paha?!'

No ke aha i makaʻu ai ka poʻe he nui i ka soy?

"Maopopo iaʻu ke kumu e hopohopo nei ka poʻe i kekahi manawa e pili ana i ka soy," wahi a ka meaʻai meaʻai i hoʻopaʻa inoa ʻia ʻo Beth Czerwony, RD, LD, "no ka mea, he nui nā ʻike kūʻē ma laila, a he kakaikahi ka noiʻi paʻa. No laila hiki ke huikau loa i nā mea kūʻai ke hoʻomaopopo."

E nānā kākou i ka mea a Ms. Cervoni e ʻōlelo ai e pili ana i nā nīnau he nui a mākou e pili ana i ka soy, a me kāna mea e ʻōlelo ai e pili ana i nā mea e like me ke olakino o ka soy a pehea e hiki ai iā mākou ke hoʻohui iā ia i kā mākou meaʻai.

Ua lōʻihi ka manaʻo kuhihewa e pili ana i ka soy. ʻOiai ua hōʻike ka ʻepekema he palekana a olakino hoʻi ka soy, me he mea lā e mau ana kēlā manaʻo. No laila no ke aha ka makaʻu? He moʻolelo olakino paʻakikī ko ka soy, ma ʻAmelika ʻĀkau. No nā makahiki he ʻumi, ua hōʻike ka noiʻi i ka ʻike kūʻē e pili ana i ka soy, a ua hoʻopuka nā hui olakino like ʻole i nā ʻōlelo paipai e pili ana i ka maikaʻi, ka maikaʻi ʻole, a i ʻole ka palekana o ka soy.

Ua pane ʻo Ms. Cervoni i kekahi o kāu mau nīnau nui loa, me nā pono a me nā pōʻino o ka ʻai ʻana i ka soy. Ua wehewehe pū ʻo ia pehea i loli ai kekahi mau manaʻo kuhihewa i ka hala ʻana o ka manawa, a i ʻole ua hōʻoia ʻia ua hewa loa.

He mea ʻino anei ka soy no nā hormones?

ʻO nā phytonutrients, a i ʻole phytonutrients, i loko o ka soy ua kapa ʻia he isoflavones. No kēia mau isoflavones kahi hui kemika i kapa ʻia ʻo phytoestrogens. I ka ʻōlelo maʻalahi, hana lākou e like me ka hormone estrogen i loko o ke kino. No ka manawa lōʻihi, ua makaʻu ka poʻe e hoʻonui ka ʻai ʻana i ka soy i ko lākou pae estrogen, kahi e hoʻopilikia ai i nā hormones, hoʻopilikia i ka hānau keiki, a hoʻoulu i ka maʻi ʻaʻai umauma. E noʻonoʻo i ka hopohopo i kēlā manawa!

Akā, ua hōʻike mai kahi noiʻi e ulu ana he ʻano nāwaliwali o ka estrogen ka hana ʻana o nā isoflavones soy i loko o ke kino. ʻO ia hoʻi, ʻaʻole lākou i ikaika e like me ka mea i manaʻo ʻia ma mua. Ma kekahi ʻaoʻao, ua ʻōlelo ʻia ka soy i kekahi manawa ma ke ʻano he mea hoʻohui meaʻai no nā wahine e hele ana i ka menopause e kōkua i ka hōʻoluʻolu ʻana i nā ʻeha o ka wā.

"ʻO kekahi mea nui," wahi a Ms. Cervoni, "ʻo ia ka hiki i kēia mau phytoestrogens ke kōkua i ka hoʻonui ʻana i ka pono o nā lāʻau anti-cancer, e like me nā lāʻau chemotherapy a me ka radiation therapy. No laila, inā ʻoe e mālama ʻia ana no ka maʻi kanesa, he mea pono ke nīnau i kāu kauka e pili ana i ka hoʻohui ʻana i ka soy i kāu meaʻai."

Aia kekahi pilina ma waena o ka soy a me ka maʻi ʻaʻai umauma?

Nui ka poʻe e makaʻu nei i ka soy ke kumu o ka maʻi ʻaʻai umauma. Ua like kēia me ka moʻolelo hormone. Akā ua hōʻike ʻia e ka noiʻi e hana nei ʻaʻole hoʻonui nā meaʻai soy i kou pilikia o ka maʻi ʻaʻai. No ke aha e manaʻo ai ka poʻe i kēia? Hoʻi ia i ka moʻolelo phytoestrogens a mākou i kamaʻilio ai ma mua - ʻo ka makaʻu e hoʻonui ka ʻai ʻana i ka soy i ka estrogen i loko o ke kino a hoʻoulu i ka maʻi ʻaʻai umauma.

Akā, pono iaʻu e ʻōlelo hou, ua hōʻoia maopopo ʻia i kēia manawa ʻaʻole ia he ʻoiaʻiʻo.

"Nui nā noiʻi i nā makahiki i hala iho nei e pili ana i ka hopena o ka soy i nā hormones, ka hānau keiki, a me ke kanesa, a ua nui ka hopohopo," wahi a Cervoni. "Akā, ʻaʻohe pilina maopopo ma waena o nā huahana soy a me ke kanesa o ka umauma. " Ke noʻonoʻo nei i nā noiʻi āpau e pili ana i ka soy, ʻoiai ka American Cancer Society e hōʻoiaʻiʻo ana ua ʻoi aku ka maikaʻi o ka ʻai ʻana i ka soy ma mua o nā pilikia hiki.

ʻO ka ʻoiaʻiʻo, ua hōʻike kekahi mau noiʻi he haʻahaʻa ka pilikia o ka loaʻa ʻana o ka maʻi ʻaʻai umauma i nā wahine e ʻai ana i ka soy mai ka wā ʻōpiopio, ʻoiai ka poʻe e hahai ana i nā meaʻai ʻAsia. Manaʻo nā kānaka noiʻi he kuleana ko ka fermentation i kēia.

"Ma nā ʻāina Komohana, ʻai mākou i nā mea e like me ka edamame, ka waiū soy, a me kahi tofu liʻiliʻi, ʻoiai ma nā ʻāina Hikina, e like me Iapana no ka laʻana, ʻai pinepine mākou i nā huahana soy fermented e like me ka miso a me ka soy sauce," wahi āna. "Akā ʻo ka mea hope loa, inā ʻoe e hopohopo nei e pili ana i ka maʻi ʻaʻai umauma, ʻo ka ʻike o kēia manawa ʻaʻole kōkua a hōʻeha paha ka soy."

Hoʻopilikia anei ka soy i ka cholesterol?

Ua lohe paha ʻoe e hoʻohaʻahaʻa ana ka soy i ka cholesterol maikaʻi ʻole. Ua lohe pū ʻoe ʻaʻohe ona hopena. ʻO kēia mau mea a pau ka hopena o nā ʻōlelo paipai e pili ana i ka maikaʻi o ka soy no ke olakino cardiovascular a i ʻole. He mea huikau loa ia, ʻeā?

I ka makahiki 2000, ua ʻāpono ka US Food and Drug Administration (FDA) i nā koi e hōʻemi ana ka protein soy i ka pilikia o ka maʻi puʻuwai coronary. Ma muli o kēlā, ua paipai ka American Heart Association (AHA) i ka hoʻokomo ʻana o ka protein soy i loko o ka papaʻai haʻahaʻa i ka momona saturated a me ka cholesterol. Eia naʻe, i kekahi mau makahiki ma hope mai, ua hoʻololi ka AHA i kona kūlana a ua ʻōlelo ʻo ia he "liʻiliʻi loa a ʻaʻohe paha" nā pono cardiovascular o nā isoflavones soy.

He kumuhana kēia no ka noiʻi ʻana. Ua ʻike ʻia ma kahi noiʻi nui i mālama ʻia i ka makahiki 2020 he 18% ka haʻahaʻa o ka pilikia o ka maʻi puʻuwai i ka poʻe i ʻai tofu ma ka liʻiliʻi hoʻokahi manawa i ka pule ma mua o ka poʻe i ʻai pinepine ʻole i ka tofu.

ʻO ia hoʻi, inā maikaʻi ka soy no kāu cholesterol a ʻaʻole paha, ke hoʻopaʻapaʻa ʻia nei. Akā, e hoʻomanaʻo i kēia: ʻAʻohe mea e ʻōlelo nei he maikaʻi ʻole ka soy no kāu cholesterol.He mea nui nō hoʻi kēlā.

He aha nā pono olakino o ka soy?

I waena o nā hopohopo a pau e pili ana i ka soy, he mea nui e hoʻomanaʻo he nui nā pono olakino i ʻike ʻia o ka soy. E nānā kākou i ke ʻano o ia mau mea.

Loaʻa nā momona olakino

ʻO ka hapa nui o ka momona i loko o ka soybeans he momona unsaturated. ʻO kēia ke ʻano momona "maikaʻi". Hāʻawi kēia i nā pono olakino like ʻole. Eia kekahi laʻana, he maikaʻi loa lākou no ke olakino o ka puʻuwai.

No laila pehea ke ʻano momona "maikaʻi ʻole"? Ua kapa ʻia ʻo ia he momona saturated. He haʻahaʻa loa nā soybeans i loko o kēia. ʻAʻole e like me ka protein holoholona (ʻoi aku ka ʻiʻo ʻulaʻula), hiki iā lākou ke kiʻekiʻe i ka momona saturated.

E noʻonoʻo wale, ʻo ka nui o ka momona momona i loko o kahi ʻāpana pipi he 90% kiʻekiʻe aʻe ma mua o kahi ʻāpana tofu! ʻO ia hoʻi, he koho olakino paha ka soy no kou puʻuwai.

Waiwai i ka protein

ʻAʻole i like ka nui o ka protein i ka soy me nā huahana holoholona, ​​​​akā he koho maikaʻi loa ia ma ke ʻano he kumu protein mea kanu:

• Tempeh (1 kīʻaha): 31 grams
• Nā pīni soya (i hoʻolapalapa ʻia, 1 kīʻaha): 29 grams
• ʻEdamame (1 kīʻaha): 17 grams
• Tofu (1/4 o kahi ʻāpana): 9 grams

"Inā ʻaʻole ʻoe makemake i ka nui o ka ʻiʻo ʻulaʻula i kāu papaʻai, a inā makemake ʻoe e noho mamao mai nā huahana holoholona ma ke ʻano laulā, he manaʻo maikaʻi loa ia e hoʻokomo i ka soy ma ke ʻano he ʻāpana o ka papaʻai kaulike," wahi a Ms. Cervoni.

Hana ʻia kekahi mau pauka protein mai ka soy, e lilo ia i mea koho maikaʻi no ka protein whey no ka poʻe i hoʻomaloka i ka lactose a i ʻole e hahai ana i ka ʻai mea kanu a vegan paha.

Piha i ka fiber

ʻO ka ʻai ʻana i nā meaʻai i loaʻa ka soy he ala maikaʻi loa ia e hoʻonui ai i kāu ʻai ʻana i ka fiber. ʻO kahi lawelawe ʻana o ka soybeans i moʻa ʻia aia ma kahi o 6 grams o ka fiber, me ka fiber soluble a me ka fiber insoluble.

"Kōkua ka fiber i ka mālama ʻana i kou ʻōnaehana hoʻoheheʻe a mālama iā ʻoe i ka māʻona no ka manawa lōʻihi," wahi a Ms. Cervoni. "Akā eia ka mea nui: He haʻahaʻa loa ka fiber o Tofu, a he haʻahaʻa i kekahi manawa ka waiū soy. No ka loaʻa ʻana o nā pono fiber piha, pono ʻoe e nānā i nā meaʻai soy holoʻokoʻa, e like me ka soybeans a me ka edamame."

Nui nā wikamina a me nā meaʻai

He kumu maikaʻi loa nā meaʻai soy no nā huaora, nā minelala, a me nā antioxidants. Eia kekahi laʻana:

• Pūʻulu Wikamina B (nā wikamina B)
• Hao
• Zinc

Eia kekahi, ua hoʻonui ʻia ka nui o nā meaʻai soy me ka huaora B12, calcium, a me ka huaora D. Kōkua kēia i ka poʻe ʻai mea kanu e loaʻa i kēia mau meaola koʻikoʻi, ka mea i nele pinepine ʻia i nā mea kanu.

He pani maʻalahi no ka waiū

Inā loaʻa iā ʻoe ka lactose intolerance (ʻo ia hoʻi, loaʻa iā ʻoe ka ʻeha o ka ʻōpū i ka wā e inu ana i ka waiū), e hahai i ka ʻai vegan, a i ʻole makemake wale e hōʻemi i kāu ʻai ʻana i nā huahana waiū, he mea pani nui ka soy.

"ʻAʻole i like ka nui o ka protein me ka waiū bipi," wahi a Ms. Cervoni, "akā he koho maikaʻi ia."

I ka wā e pili ana i nā huahana waiū i hana ʻia me ka soy, aia nā mea āpau āu e noʻonoʻo ai i hana ʻia mai ka waiū. ʻO nā laʻana e like me ka waiū soy, ka tīhi soy, ka yogurt soy, a me ka ʻaikalima soy.

Aia kekahi mau pōʻino i ka soy?

Ma waho aʻe o nā mea maikaʻi, aia kekahi mau mea ʻē aʻe e noʻonoʻo ai e pili ana i ka soy. Kuhikuhi ʻo Ms. Cervoni i kekahi mau mea e hoʻomanaʻo ai i ka wā e hoʻohui ai i ka soy a me nā huahana soy i kāu papaʻai.

• Haʻahaʻa iki ka protein (hoʻohālikelike ʻia me nā huahana holoholona). "I kēlā me kēia manawa āu e hoʻopau ai i nā huahana holoholona mai kāu meaʻai, e hōʻoia e hoʻohui i ka nui o nā kumu protein maikaʻi, mai nā mea kanu," wahi āna.
• Hiki i kekahi mau huahana ke kiʻekiʻe i ke kō. ʻAʻole nā ​​​​huahana soy āpau i loaʻa ke kō i hoʻohui ʻia, akā aia kekahi. No ka laʻana, ke kūʻai ʻoe i ka waiū soy, koho i ke ʻano maʻemaʻe ma kahi o ke ʻano ʻono. He mea naʻauao ke heluhelu i ka lepili.
• Hiki ke kiʻekiʻe iki nā kumukūʻai. ʻOiai ua emi ke kumukūʻai i kēia manawa ma mua o ka wā ma mua, hiki i nā huahana soy ke ʻoi aku ke kumukūʻai ma mua o nā huahana waiū.
• Hiki iā ia ke launa pū me nā lāʻau lapaʻau thyroid. Inā ʻoe e mālama ʻia no nā pilikia thyroid, e kamaʻilio me kāu kauka e pili ana i ka nui o ka soy kūpono iā ʻoe. Hiki iā lākou ke haʻi iā ʻoe e hoʻokaʻawale i ka manawa āu e ʻai ai i ka soy a me ka manawa āu e lawe ai i kāu lāʻau lapaʻau.

He aha nā ala maikaʻi loa e kūʻai ai i ka soy?

Ua mākaukau ʻoe e hoʻohui i ka soy i kāu papaʻai? Eia kekahi mau wahi e loaʻa ai ka soy:

• Tofu (i kekahi manawa i kapa ʻia he bean curd)
• ʻO Tempeh (e like me ka keke i hana ʻia mai ka soybeans fermented)
• ʻEdamame (nā soybeans ʻōmaʻomaʻo ʻōpiopio - hiki ke ʻai ʻia i ka paila ʻia)
• ʻO Miso (kahi paʻi soy fermented - hoʻohana ʻia i loko o nā sopa a me nā mea ʻono)
• Waiū soya
• ʻO ka mea ʻono soya
• ʻO ka soya holoʻokoʻa (hiki ke ʻai maka ʻia)

Inā ʻaʻole ʻoe maopopo i kahi e hoʻomaka ai, hiki iā mākou ke kōkua iā ʻoe me kēlā. Ke kaʻana like nei ʻo Ms. Cervoni i kekahi mau meaʻai ʻono hiki iā ʻoe ke hana me ka hoʻohana ʻana i nā huahana soy. Aia kekahi mea ʻono i hana ʻia me ka tofu!

• ʻAsia Sesame Edamame: He mea maʻalahi loa kēia kīʻaha waiwai i ka fiber ma ka hoʻohui ʻana i nā mea ʻono e like me ke kālika a me ka wasabi.
• ʻO Edamame Hummus: He ʻano leʻaleʻa a ʻōmaʻomaʻo hoʻi e pani i ka hummus chickpea kuʻuna. E ʻai me nā ʻāpana pita palaoa piha a i ʻole nā ​​​​mea kanu i haehae ʻia (e like me ke kāloti, kukama).
• ʻO ka Chili Pīni ʻUlaʻula Meaʻai ʻOle: He kīʻaha olakino puʻuwai, olakino puʻuwai i hana ʻia me ka soy crumbles ma kahi o ka ʻiʻo.
• ʻO Tofu Manicotti me ka Spinach a me ka Cheese: He māmā ma kahi kīʻaha Italia kuʻuna me 2 grams wale nō o ka momona no ka lawelawe ʻana.
• Skillet Tofu me Broccoli a me Peppers: He kīʻaha i piha i nā mea kanu hou e hiki ke kau ma kāu papaʻaina i loko o 20 mau minuke.
• Chocolate Espresso Tofu Mousse: He mea ʻono momona, moeʻuhane, haʻahaʻa-calorie e ʻoluʻolu ai i kekahi mea makemake i nā mea ʻono.

Nā mea e pono ai ʻoe e hoʻomanaʻo (Leka Lawe-Home)

ʻAe, he aha kāu e lawe ai i ka home mai kēia mau kamaʻilio āpau e pili ana i ka soy? I ka ʻōlelo maʻalahi, he meaʻai palekana a momona hoʻi ka soy no ka hapa nui. Ua hōʻoia ʻia kekahi o nā moʻolelo weliweli e pili ana i ia mea, e like me kona hiki ke hoʻopilikia i nā hormones a hoʻoulu i ka maʻi ʻaʻai umauma, e nā noiʻi o kēia manawa.

Loaʻa i ka soy ka protein maikaʻi, nā momona olakino, ka fiber, nā huaora, a me nā minelala . He koho maikaʻi loa ka soy, ʻoiai inā he mea kanu ʻoe a i ʻole e ʻimi ana e hōʻemi i ka ʻai ʻana i nā mea waiū.

Akā e hoʻomanaʻo, hiki i kekahi mau huahana soy ke kiʻekiʻe i ke kō, a he mea nui e nīnau i kāu kauka inā ʻoe e lawe ana i ka lāʻau thyroid. E like me nā mea ʻē aʻe, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka soy ma ke ʻano he ʻāpana o ka papaʻai kaulike . ʻAʻole maikaʻi ka ʻai nui ʻana i kekahi mea.

No laila, mai makaʻu pono ʻole i ka soy. E hoʻohui iā ia i kāu meaʻai ma ke ʻano e kūpono iā ʻoe, me ka ʻike. Inā he mau nīnau kāu, ʻoi aku ka maikaʻi o ka nīnau ʻana i kahi meaʻai meaʻai a kauka paha. Ua maopopo iā ʻoe?

ʻO ka soy, soybeans, nā pono o ka soy, nā hemahema o ka soy, ka meaʻai olakino, ka protein, ka tofu