Soya Rili Gud fɔ Yu... ɔ Nɔ? Lɛ Wi Tɔk Bɔt Dis!

Ah, dis soya bin... yu no se Amerika de prodyuz di most soya fo di wold? Bɔt nɔto dat yu kam fɔ rid dis atikul fɔ, nɔto so? Di kweshon we yu get na, ‘Wetin bi ekzakli dis soya bins? Dɛn gud fɔ mi? Dɛn bad? Ɔ na sɔmsay bitwin?!’.

Wetin mek bɔku pipul dɛn de fred soya?

"A ɔndastand wetin mek pipul dɛn kin wɔri bɔt soya sɔntɛnde," na so wan rɛjista dayatist Bɛt Czerwony, RD, LD, se, "bikɔs bɔku infɔmeshɔn de we nɔ gri wit dɛnsɛf, ɛn na smɔl kɔnklusiv risach de. So i kin rili kɔnfyus fɔ kɔstɔma dɛn fɔ ɔndastand."

Lɛ wi si wetin Mis Sɛvoni gɛt fɔ tɔk bɔt di bɔku kwɛstyɔn dɛn we wi gɛt bɔt soya, ɛn bak wetin i gɛt fɔ tɔk bɔt tin dɛn lɛk if soya gɛt wɛlbɔdi ɛn aw wi go ad am to wi it.

Fɔ lɔng tɛm naw, pipul dɛn dɔn de tink smɔl bɔt soya. Pan ɔl we sayɛns dɔn sho se soya nɔ bad ɛn i gɛt wɛlbɔdi, i tan lɛk se da we de stil de. So wetin mek ɔl di fred? Soya gɛt sɔm kɔmplikɛt wɛlbɔdi istri, at ɔl na Nɔt Amɛrika. Fɔ lɔng tɛm naw, risach dɔn de ripɔt tin dɛn we nɔ gri wit dɛnsɛf bɔt soya, ɛn difrɛn wɛlbɔdi ɔganayzeshɔn dɛn dɔn de gi advays bɔt if soya gud, bad, ɔ sef.

Mis Cervoni ansa sɔm pan yu big big kwɛstyɔn dɛn, inklud di gud ɛn bad tin dɛn we pɔsin kin du we i it soya. I ɛksplen bak aw sɔm mistek dɛn we pipul dɛn kin tink dɔn chenj as tɛm de go, ɔ dɛn dɔn pruv se dɛn nɔ rayt atɔl.

Yu tink se soya bad fɔ ɔmon?

di faytonutriεnt dεm, כ faytonutriεnt dεm we de insay soya dεn kכl dεm isoflavones. dis isoflavones dεm de pan wan kεmikכl grup we dεn kכl faytoεstrojen. Fɔ tɔk am simpul wan, dɛn kin du sɔntin lɛk di ɔmon we dɛn kɔl ɛstrojen we de na di bɔdi. Fɔ lɔng tɛm, pipul dɛn bin de fred se if dɛn it soya, dat go mek dɛn gɛt mɔ ɛstrojen, we kin afɛkt di ɔmon dɛn, afɛkt di we aw dɛn kin bɔn pikin, ɛn mek dɛn gɛt kansa na dɛn bɔdi. Imajin aw pipul dɛn bin de wɔri da tɛm de!

Bɔt wan bɔdi we de gro pan risach dɔn sho se soya isoflavones de wok lɛk wan wik we fɔ ɛstrojen na di bɔdi. Dat min se dɛn nɔ gɛt pawa lɛk aw dɛn bin de tink trade. Na di ɔda say, sɔm tɛm dɛn kin se soya na it fɔ uman dɛn we de go tru menopause fɔ ɛp fɔ mek di prɔblɛm dɛn we kin apin we dɛn de gɛt di prɛgnɛshɔn nɔ bɔku.

Mis Sɛvoni ɛksplen se: "Wan ɔda impɔtant tin na dat, dɛn faytoɛstrojen ya kin ɛp fɔ mek di mɛrɛsin dɛn we de fɛt kansa, lɛk di mɛrɛsin dɛn we dɛn kin yuz fɔ mɛn kansa ɛn di mɛrɛsin dɛn we dɛn kin yuz fɔ mɛn kansa, wok fayn fayn wan. So if yu de du tritmɛnt fɔ kansa, i rili fayn fɔ aks yu dɔktɔ bɔt aw fɔ ad soya to yu it."

Yu tink se sɔntin gɛt sɔntin fɔ du wit soya ɛn bɔdi kansa?

Bɔku pipul dɛn kin fred se soya kin mek dɛn gɛt kansa na dɛn bɔdi. Dis tan lɛk di ɔmon stori. Bɔt di risach we dɛn de du dɔn sho se soya it nɔ de mek yu gɛt kansa mɔ. Wetin mek pipul dɛn kin tink dis? I go bak to di faytoɛstrojen stori we wi bin dɔn tɔk bɔt bifo tɛm – di fred se if yu it soya i go mek di ɛstrojen bɔku na di bɔdi ɛn mek yu gɛt bɔdi kansa.

Bɔt a fɔ tɔk bak, dɛn dɔn pruv am klia wan naw se dat nɔto tru.

Cervoni se: "Bɔku risach dɔn de fɔ lɔng tɛm bɔt aw soya kin afɛkt ɔmon, fɔ bɔn pikin, ɛn kansa, ɛn bɔku pipul dɛn dɔn de wɔri bɔt am." "Bɔt no klia link nɔ de bitwin soya prodak ɛn brɔst kansa. " We wi tink bɔt ɔl di risach bɔt soya, ivin di American Cancer Society kɔnfyus se di bɛnifit dɛn we pɔsin kin gɛt we i it soya pas ɛni prɔblɛm we kin apin.

Infakt, sɔm stɔdi dɛn dɔn sho se uman dɛn we de it soya frɔm we dɛn yɔŋ, mɔ di wan dɛn we de fala di it dɛn we pipul dɛn na Eshia de it, nɔ kin gɛt bɔku kansa na dɛn bɔdi. Risach pipul dɛn biliv se di fεmεntεshכn kin ple bak pan dis.

"Na Wɛstinian kɔntri dɛm, wi kin it tin dɛm lɛk edamame, soya milk, ɛn smɔl tofu, bɔt na Istan kɔntri dɛm, lɛk Jepan fɔ ɛgzampul, wi kin it mɔ soya prɔdak dɛm we dɔn fɛmɛnt lɛk miso ɛn soya sos," na so i se. "Bɔt te go, if yu de wɔri bɔt brɔst kansa, di ɔndastandin naw na dat soya nɔ de ɛp ɔ wund am."

Yu tink se soya de afɛkt di kɔlɔstrel?

Yu go dɔn yɛri se soya kin mek bad kɔlɔstrel nɔ bɔku. Yu dɔn yɛri bak se i nɔ gɛt ɛni ɛfɛkt. Ɔl dis na di rizɔlt fɔ di bak ɛn fɔt rɛkɛmɔndeshɔn bɔt if soya gud fɔ di at ɛn di blɔd wɛlbɔdi ɔ nɔ fayn. I rili kɔnfyus, nɔto so?

Insay 2000, di US Food and Drug Administration (FDA) bin gri fɔ mek pipul dɛn tɔk se soya prɔtin de mek pɔsin nɔ gɛt korona at sik. Bays pan dat, di American Heart Association (AHA) bin ɛnkɔrej fɔ put soya protin insay it we nɔ gɛt bɔku sɛtyuret fat ɛn kɔlɔstrel. Bɔt afta sɔm ia, di AHA chenj in pozishɔn ɛn tɔk se di bɛnifit dɛn we di soya isoflavones kin gi to di at ɛn di blɔd na "rili smɔl ɔ i nɔ de."

Dis stil na tɔpik we dɛn de du risach bɔt. Wan big stɔdi we dɛn du insay 2020 sho se pipul dɛn we kin it tofu wan tɛm insay di wik kin gɛt at sik bay 18% pas di wan dɛn we nɔ kin it tofu.

In ɔda wɔd, if soya gud fɔ yu kɔlɔstrel ɔ nɔ gud fɔ yu, dɛn stil de agyu bɔt am. Bɔt at ɔl mɛmba dis: Nɔbɔdi nɔ de se soya bad fɔ yu kɔlɔstrel.Dat na big tin bak.

Wetin na di wɛlbɔdi bɛnifit dɛn we soya gɛt?

Amid ɔl di kɔnsyusɔn bɔt soya, i impɔtant fɔ mɛmba se soya gɛt bɔku wɛlbɔdi bɛnifit dɛn we dɛn no. Lɛ wi tek wan luk pan wetin dɛn bi.

I gɛt fayn fayn fat dɛn

Bɔku pan di fat we de insay soya bin na fat we nɔ gɛt sɛtyuret. Dis na di "gud" kayn fat. Dɛn tin ya kin gi difrɛn wɛlbɔdi bɛnifit dɛn. Fɔ ɛgzampul, dɛn rili fayn fɔ gɛt wɛlbɔdi.

So wetin boht di "bad" taip of fat? Dɛn kɔl am sɛtyuret fat. Soya bin rili smɔl pan dɛn tin ya. difrεnt lεk animal protin (especially rεd mit), dεn kin gεt bכku satεrayt fεt.

Jɔs tink bɔt dat, di sɛtyuret fat we de insay wan savis fɔ bif na 90% pas di wan we de insay wan savis fɔ tofu! Dat min se soya kin bi wan tin we yu kin pik fɔ yu at we gɛt wɛlbɔdi.

Rich wit prɔtin

Soya nכ gεt bכku protin lεk animal prodakt, bכt i fayn f כ pik lεk plant-based protin sכs:

• Tempeh (1 kɔp): 31 gram
• Soya bin (we dɛn dɔn bɔyl, 1 kɔp): 29 gram
• Edamame (1 kɔp): 17 gram
• Tofu (1/4 pan wan pat): 9 gram

"If yu nɔ want bɔku rɛd mit na yu it, ɔ if yu want fɔ de fa frɔm animal prodakt injɔnal, i fayn fɔ put soya as pat pan it we balans fayn fayn wan," na so Mis Sɛvoni tɔk.

Sɔm prɔtin paoda dɛn kin mek bak wit soya, we kin mek dɛn bi gud ɔda tin fɔ di wɛy protin fɔ di wan dɛn we nɔ de tek laktɔs ɔ we de fala vegetarian ɔ vegan it.

I ful-ɔp wit fayv

Fɔ it it dɛn we gɛt soya na fayn we fɔ mek yu it mɔ fayv. Wan savis we dɛn kin kuk soya bin gɛt lɛk 6 gram fayv, we gɛt fayv we kin sɔlv ɛn we nɔ kin sɔlv.

Mis Sɛvoni ɛksplen se: "Fayba de ɛp fɔ mek yu dijestiv sistɛm gɛt wɛlbɔdi ɛn i de mek yu fil ful fɔ lɔng tɛm." "Bɔt na di impɔtant tin: Tofu nɔ gɛt bɔku fayv, ɛn sɔm tɛm dɛn de soya milk nɔ bɔku. Fɔ gɛt di ful fayv bɛnifit, yu nid fɔ luk to ɔl soya it dɛn, lɛk soya bin ɛn edamame."

Bɔku vaytamɛn ɛn nyutriɛnt dɛn

Soya it na fayn tin fɔ gɛt vaytamɛn, minral, ɛn antiɔksidant. Fɔ ɛgzampul:

• Vitamin B grup (B vaytamɛn dɛn) .
• Ayɛn
• Zink we dɛn kɔl Zinc

Apat frɔm dat, bɔku it dɛn we dɛn mek wit soya gɛt vaytamɛn B12, kalsiɔm, ɛn vaytamɛn D. Dis kin ɛp pipul dɛn we nɔ de it bif fɔ gɛt dɛn impɔtant tin dɛn ya, we dɛn nɔ kin gɛt na plant it dɛn.

Wan izi tin fɔ tek ples fɔ milk

If yu gɛt laktɔs intolɛreshɔn (we min se yu kin gɛt prɔblɛm wit yu bɛlɛ we yu de drink milk), fala vegan it, ɔ jɔs want fɔ ridyus yu dairy intake, soya na valyu substitute.

Mis Sɛvoni se, "I nɔ gɛt bɔku prɔtin lɛk kaw in milk, bɔt na gud ɔda tin fɔ it."

We i kam pan soya-based dairy product, na jɔs lɛk ɔl wetin yu kin tink bɔt we dɛn mek wit milk. Sɔm ɛgzampul dɛn na soya milk, soya chiz, soya yogɔt, ɛn soya ayskrim.

Ɛni bad tin dɛn de we soya gɛt?

Apat frɔm di gud tin dɛn, sɔm ɔda tin dɛn de we yu fɔ tink bɔt bɔt soya. Mis Sɛvoni tɔk bɔt sɔm tin dɛn we yu fɔ mɛmba we yu de ad soya ɛn soya-based prɔdak dɛn to yu it.

• sכmtεm sכmtεm in protin (we yu kכmpεr am wit animal prodakt dεm). "Ɛnitɛm we yu pul animal prɔdak dɛm na yu it, mek shɔ se yu ad bɔku gud, plant-based prɔtin sɔs dɛm," na so i kɔmɛnt.
• Sɔm prɔdak dɛn kin gɛt bɔku shuga. Nɔto ɔl soya prɔdak dɛn gɛt shuga we dɛn ad, bɔt sɔm gɛt am. Fɔ ɛgzampul, we yu de bay soya milk, pik di wan we nɔ gɛt wan bɔt instead fɔ di wan we gɛt flawa. I fayn fɔ rid di lɛbl.
• Prays kin ay smɔl. Pan ɔl we dɛn smɔl naw pas aw dɛn bin de trade, sɔntɛnde tin dɛn we dɛn mek wit soya kin dia pas di wan dɛn we dɛn mek wit dairy.
• I kin intarakt wit tayroyd mɛrɛsin. If dɛn de trit yu fɔ tayroyd prɔblɛm, mek shɔ se yu tɔk to yu dɔktɔ bɔt aw bɔku soya fayn fɔ yu. Dɛn kin tɛl yu fɔ spɛshal di tɛm we yu de it soya ɛn di tɛm we yu de tek yu mɛrɛsin.

Wetin na di bɛst we fɔ gɛt soya?

Yu redi fɔ ad soya to yu it? Na sɔm ples dɛn fɔ fɛn soya:

• Tofu (sɔntɛnde dɛn kin kɔl am bin kɔd) .
• Tempeh (lɛk kek we dɛn mek wit soya bin we dɛn dɔn fɛmɛnt) .
• Edamame (grin soya bin we nɔ machɔ – yu kin it am we yu bɔyl) .
• Miso (na soya paste we dɛn dɔn fɛmɛnt – dɛn kin yuz am fɔ mek sup ɛn sos)
• Soya milk
• Soya sos we dɛn kin mek
• Wul soya bin (dɛn kin it am raw) .

If yu nɔ shɔ usay fɔ bigin, wi kin ɛp yu wit dat bak. Mis Cervoni de sheb sɔm fayn fayn rɛsipɛkt dɛm we yu kin mek yuz soya prodak dɛm. Ivin wan fayn fayn dɛzat de we dɛn mek wit tofu!

• Asian Sesame Edamame: Dis it we gɛt fayv, rili izi fɔ mek bay we yu ad flawa dɛn lɛk galik ɛn wasabi.
• Edamame Hummus: Na wan fayn, grɛn ɔltɛrnativ to tradishɔnal chikpia hummus. Ɛnjɔy wit ful wit pita chips ɔ shredded vegjetabul (lɛk karɔt, kɔkumba).
• Vegetarian Red Bean Chili: Na it we de mek yu at kol, we de mek yu at kol, we dem mek wit soya krumbl insted of mit.
• Tofu Manicotti Wit Spinach ɛn Chiz: Na layt tek pan tradishɔnal Italiyan it wit 2 gram fat nɔmɔ pan ɛni savis.
• Skillet Tofu Wit Brɔkoli ɛn Pɛpa: Na it we pak wit fresh vɛjitebul we kin de na yu tebul insay ɔnda 20 minit.
• Chocolate Espresso Tofu Mousse: Na krim, drim, low-calorie dessert we go mek ɛnibɔdi we gɛt swit tut gladi.

Tin dɛn we yu nid fɔ mɛmba (Take-Home Message) .

Okay, so wetin yu tek go os from ol dis tok abaut soya? Fɔ tɔk am simpul wan, soya na it we sef, we gɛt fayn fayn tin dɛn fɔ di bɔku pat. Sɔm pan di stori dɛn we de mek pipul dɛn fred bɔt am, lɛk aw i kin ambɔg di ɔmon dɛn ɛn mek pɔsin gɛt kansa na in bɔdi, naw dɛn dɔn sho se nɔto tru.

Soya gɛt gud kwaliti prɔtin, wɛlbɔdi fat, fayv, vaytamɛn, ɛn minral . Soya na fayn opshɔn, mɔ if yu na vegetarian ɔ yu de luk fɔ kɔt bak pan dairy.

Bɔt mɛmba se sɔm soya prɔdak dɛn kin gɛt bɔku shuga, ɛn i impɔtant fɔ go to yu dɔktɔ if yu de tek tayroyd mɛrɛsin. Lɛk ɔl ɔda tin, i bɛtɛ fɔ it soya as pat pan balans it . I nɔ fayn fɔ it bɔku pan ɛnitin.

So, nɔ fred soya we nɔ nid fɔ de. Ad am to yu it di we we go fayn fɔ yu, wit kɔnshɛns. If yu gɛt ɛni kwɛstyɔn, i go fayn fɔ aks pɔsin we sabi bɔt it ɔ dɔktɔ. Dɔn gɛt am?

` Soya, soya bin, bɛnifit dɛn we soya gɛt, di bad tin dɛn we soya gɛt, it we gɛt wɛlbɔdi, prɔtin, tofu