Yu go mɔs dɔn si ‘Soya Milk’ we yu go na supamakit, nɔto so? Sɔm pipul dɛn kin tɔn to am bikɔs dɛn nɔ kin ebul fɔ drink kaw in milk, lɛk bikɔs ɔf tin dɛn lɛk we dɛn nɔ kin tek laktɔs. Bɔt soya milk rili pas jɔs fɔ tek in ples. I gɛt bɔku valyu wɛlbɔdi bɛnifit dɛn fɔ wi bɔdi. Pan ɔl we dɛn bin de mek am fɔs as bay-prɔdakt we dɛn de mek tofu, naw soya milk na drink we bɔku pipul dɛn gri wit we gɛt fayn fayn tin dɛn fɔ it. Lɛ wi tɔk bɔt am ditayli tide.
Wetin na di wɛlbɔdi bɛnifit dɛn we soya milk gɛt?
Di vaytamɛn, minral, ɛn antiɔksidant we de insay soya milk rili impɔtant fɔ wi wɛlbɔdi.
Fɔ tɔk am simpul wan, di B vaytamɛn dɛn we de insay soya milk impɔtant fɔ di wɛlbɔdi fɔ wi nɛv sɛl dɛn ɛn DNA. Dɛn kin ɛp bak fɔ mek yu nɔ gɛt sɔm kayn anemia. So, dis kin bi gud sɔlvishɔn bak fɔ ridyus di taya ɛn taya we wi kin fil bɔku tɛm.
Apat frɔm dat, soya milk rili fayn fɔ gɛt prɔtin . Bikɔs i gɛt prɔtin we kɔmɔt frɔm plant, i de rili sɔpɔt fɔ mek wi mɔsul ɛn ɔgan dɛn gro fayn ɛn mek wi kɔntinyu fɔ gɛt wɛlbɔdi. Bikɔs i rili fiba di tin dɛn we i gɛt wit kaw milk, na fayn ɔda tin fɔ di wan dɛn we nɔ ebul fɔ drink kaw milk.
Apat frɔm dat, na sɔm pan di men bɛnifit dɛn we wi go gɛt.
Kɔntribyushɔn to bren wɛlbɔdi
Soya milk gɛt bɔku omega-3 fat asid. dis na impɔtant "gud" fat dɛm we wi bɔdi nɔ kin ebul fɔ mek fɔ insɛf, bɔt dɛn gɛt fɔ du wit di ridyus risk fɔ gɛt sik dɛm we gɛt fɔ du wit mɛmori lɛk dimɛnsi ɛn Alzaima sik. Pan ɔl we risach stil de go bifo, soya na wan pan di bɛst tin dɛn we nɔto animal fɔ gɛt omega-3.
Impɔtant at wɛlbɔdi
Soya milk de ɛp bak fɔ mek yu at ɛn blɔd sistɛm gɛt wɛlbɔdi. Soya milk na drink we gɛt bɔku potashɔm . Potassium na impɔtant minral we de ɛp fɔ kɔntrol blɔd prɛshɔn ɛn mek yu at bit ɔltɛm. Apat frɔm dat, dɛn dɔn si se soya milk kin ɛp fɔ mek di kɔlɔstrel we de na di blɔd go dɔŋ, mɔ pan pipul dɛn we gɛt bɔku kɔlɔstrel.
Fɔ ridyus di simptom dɛm we pɔsin kin gɛt we i de menɔpauz
Soya milk gɛt wan kemikal we dɛn kɔl isoflavones. Dɛn kin kɔl dɛn bak faytoɛstrojen. Fɔ tɔk am simpul wan, dɛn na kɔmpawnd dɛn we de na plant dɛn we de wok lɛk wan wik ɔmon we dɛn kɔl ɛstrojen we de na wi bɔdi. Dis dɔn mek stɔdi dɛn dɔn sho se if pɔsin it soya milk ɛn ɔda tin dɛn we dɛn mek wit soya, dat kin mek i nɔ gɛt bɔku sayn dɛn we kin mek pɔsin nɔ gɛt bɛlɛ, lɛk we i kin wam.
Aw soya milk gɛt nyutrishɔn?
Bɔku soya milk dɛn we de na di makit gɛt fɔt. Dis min se we dɛn mek di milk, dɛn kin ad ɔda tin dɛn to am. So, dɛn na gud say fɔ gɛt kalsiɔm, we rili impɔtant fɔ wi bɔdi. If yu gɛt bɔku kalsiɔm, dat kin mek yu bon dɛn strɔng ɛn i kin mek yu nɔ gɛt ɔstioporosis, we na wan sik we de mek yu bon dɛn tan.
Soya milk na fayn we fɔ gɛt bɔku tin dɛn lɛk vaytamɛn A, vaytamɛn B, potashɔm, kalsiɔm, rɛtinol, fɔlɛt, ɛn kɔlin.
Lɛ wi luk di nyutrishɔn infɔmeshɔn we de insay wan rɛgyula kɔp soya milk (lɛk 240 mililita).
| Di tin dɛn we de mek yu bɔdi fayn | Amaunt we de insay wan kɔp (ดีวประ มา ย) |
|---|---|
| Kalori dɛn we yu kin gɛt | 100. Na di 100 |
| Protɛin we de mek pɔsin gɛt | 7 gram |
| Bɔmp | 4 gram |
| Kabohaydrɛt dɛn | 8 gram na yu |
| Fayba we dɛn kɔl | 1 gram |
| Suga | 6 gram |
Tin dɛn we yu fɔ mɛmba we yu de yuz soya milk
Pan ɔl we di isoflavones we de insay soya kin ɛp wit di simptom dɛm we pɔsin kin gɛt we i de menopausal, sɔm pruf de bak fɔ se dɛn kin gɛt sɔm bad bad tin dɛm insay sɔm kes dɛm. Dɛn stil nid fɔ du mɔ risach bɔt dis, bɔt sɔm stɔdi dɛn dɔn sho se dɛn kin gɛt sɔm ifɛkt fɔ ridyus di wok we di tayroyd gland de du. Dis min se dɛn kin afɛkt di we aw dɛn de mek di tayroyd ɔmon dɛn.
Bɔt dɛn stɔdi ya stil nɔ ebul fɔ no wetin fɔ du. So, if yu gɛt inof ayodin frɔm yu it ɛvride, no pruf nɔ de yet fɔ se we yu drink soya milk go gɛt bɔku ifɛkt pan yu tayroyd.
Di tin we impɔtant pas ɔl na dat if yu dɔn ɔlrɛdi gɛt tayroyd, i bɛtɛ fɔ tɔk to yu dɔktɔ bifo yu ad tin dɛn lɛk soya milk to yu it.
Apat frɔm dat, ɛnibɔdi we gɛt alɛji to soya prɔdak fɔ avɔyd fɔ drink soya milk. If pɔsin na yu os gɛt soya alɛji, tek tɛm we yu de yuz soya milk fɔ pripia it, bikɔs di alɛji kin apin bak.
Aw fɔ ad soya milk to wi it?
Naw, i izi fɔ gɛt soya milk na supamakit ɛn wɛlbɔdi it stɔ dɛn na Sri Lanka. Yu kin ivin mek am na os if yu want.
Fɔ du dis, tek lɛk 280 gram soya bin ɛn sok am insay wata fɔ wan nɛt. Dɔn, bɔyl dɛn bins ya insay 12 kɔp wata fɔ lɛk 10 minit. Naw ad dis wata ɛn soya bins togɛda ɛn blend fayn fayn wan te i smol. Neks, wam dis miksɔp pan smɔl faya fɔ lɛk 40 minit. If yu lɛk, yu kin ad sɔm sɔl ɔ shuga bak fɔ mek yu te. Fɔ dɔn, strayn dis miksɔp tru wan klos fɔ pul di sɔlid pat dɛn. Dis soya milk we dɛn dɔn pripia, jɔs lɛk kaw milk, yu kin kip am na frij fɔ lɛk wan wik so.
Na sɔm we dɛn ya yu kin ad soya milk to yu it ɛvride:
- Ad we yu de mek smoothie.
- Ad to kɔfi.
- It wit siriɔs it.
- Yuz fɔ mek bekeri prɔdak lɛk kek.
- Yuz we yu de mek kɔri.
Mɛsej we dɛn kin kɛr go na os
- Soya milk na fayn plant-based ɔltɛrnativ fɔ kaw milk ɛn i gɛt bɔku prɔtin, vaytamɛn, ɛn minral.
- Bikɔs i gɛt bɔku omega-3, i rili bɛnifit fɔ di bren ɛn at wɛlbɔdi. I kin ɛp bak fɔ mek di kɔlɔstrel nɔ bɔku.
- I kin ɛp fɔ kɔntrol sɔm sayn dɛm wae gɛt fɔ du wit yu mɛnɔpauz.
- If yu gɛt tayroyd sik ɔ yu gɛt alɛji fɔ soya, tɔk to yu dɔktɔ bifo yu yuz soya milk.
- Wan drink we gɛt fayn fayn tin dɛn we yu kin ad pan yu it ɛvride izi wan difrɛn we dɛn.
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