Soy hi I tan a tha tak tak em... nge ni lo? Hemi chungchang hi i sawiho ang u!

Ah, heng soybean te hi... America hian khawvela soy thar chhuah tam ber a ni tih i hria em? Mahse, chu chu he thuziak chhiar tura i lo kal chhan chu a ni lo, a dik em? Zawhna i neih chu, ‘Heng soy bean te hi eng nge ni tak tak? Ka tan an tha em? An chhe em? A nih loh leh khawi emaw laiah a awm em?!'

Engvangin nge mi tam takin soy hi an hlauh?

"Miten soy an ngaihtuah fo chhan hi ka hrethiam a ni," tiin registered dietitian Beth Czerwony, RD, LD chuan a sawi a, "a chhan chu thu inhnialna tam tak a awm a, zirchianna chiang tak a awm tlem hle bawk. Chuvangin consumer-te tan chuan hriatthiam harsa tak a ni thei a ni," a ti.

Soy chungchanga zawhna tam tak kan neih chungchangah Ms. Cervoni hian eng nge a sawi tih te, chubakah soy hi a hrisel em tih te leh kan ei leh in-a kan dah belh theih dan tur te pawh i en ang u.

Soy chungchangah hian ngaihdan dik lo deuh a awm rei tawh hle. Science chuan soy hi a him a, a hrisel tih a lantir chung pawhin, chu ngaihdan chu a la awm reng niin a lang. Chuti a nih chuan engvangin nge hlauhna zawng zawng hi? Soy hian hriselna lama history hi a buaithlak deuh a, North America-ah pawh nise. Kum sawm tam tak chhung chu zirchianna chuan soy chungchangah thu inthlau tak tak a report a, hriselna lama pawl hrang hrangte chuan soy hi a tha em, a chhe em, a him em tih chungchangah rawtna an siam bawk.

Ms. Cervoni hian i zawhna lian ber ber thenkhat a chhang a, chung zingah chuan soy ei thatna leh that lohna te pawh a tel. Hun kal zelah ngaihdan dik lo thenkhat a lo danglam dan te, a nih loh leh a dik lo vek tih finfiah a nih dan te pawh a sawi bawk.

Soy hi hormone tan a tha lo em?

Soy-a phytonutrients, a nih loh leh phytonutrients te hi isoflavones an ti a. Heng isoflavones te hi chemical group pakhat phytoestrogens an tih zinga mi an ni. A awlsam zawngin taksaa hormone estrogen ang deuhin an che a ni. Hun rei tak chhung chu miten soy ei hian an estrogen level a tisang ang tih an hlau a, hei hian hormone a nghawng thei a, nau neih theihna a tichhe thei a, hnute cancer a thlen thei bawk. Chutih laia lungkhamna chu han mitthla teh!

Mahse zirchianna pung zel chuan soy isoflavones hian taksaa estrogen chak lo zawk angin hna a thawk tih a tarlang. Chu chu a hmaa an ngaihtuah angin thiltithei an ni lo tihna a ni. A lehlamah chuan soy hi hmeichhe menopause nei tan dietary supplement atan an rawt fo thin a, hei hian period chhunga harsatna awmte tihziaawm nan a pui thin.

"Thil pawimawh dang chu," tiin Ms. Cervoni chuan a sawifiah a, "heng phytoestrogens te hian cancer dona damdawi, chemotherapy damdawi leh radiation therapy te hi a thatna tihpunna kawngah a pui thei a ni. Chuvangin cancer enkawl i nih chuan i ei leh in-a soy dah chungchangah i doctor zawh a phu tak zet a ni ," a ti.

Soy leh hnute cancer hi inzawmna a awm em?

Mi tam tak chuan soy hian hnute cancer a thlen tih an hlau hle. Hei hi hormone thawnthu ang a ni. Mahse zirchianna kalpui mek chuan soy foods hian cancer vei theihna a tipung lo tih a tarlang. Engvangin nge miten hetiang hian an ngaih? A hmaa kan sawi tawh phytoestrogens chanchin – soy ei hian taksaah estrogen a tipung ang a, hnute cancer a thlen ang tih hlauhna atang khan a kir leh a ni.

Mahse ka sawi nawn leh a ngai a, tunah chuan chu chu a dik lo tih chiang takin a finfiah tawh a ni.

Cervoni chuan, "Kum tam tak chhung chu soy hian hormone, fertility leh cancer a nghawng dan chungchangah zirchianna tam tak a awm a, ngaihtuahna a tam hle a ni," a ti. "Mahse , soy products leh hnute cancer inzawmna chiang tak a awm lo. " Soy chungchanga zirchianna zawng zawng ngaihtuah chuan American Cancer Society pawhin soy ei hian a hlawkna a thlen theihna tur zawng zawng aiin a tam zawk tih a nemnghet a ni.

Dik tak chuan zirchianna thenkhatah chuan hmeichhia naupan lai atanga soy ei thin, a bik takin Asian diet zawm thin te hian hnute cancer vei an tlem zawk tih an sawi. Hemi kawngah hian fermentation pawhin hmun a chang thei niin zirchiangtute chuan an ring.

"Khawthlang ramah chuan edamame, soy milk, leh tofu tlem te ang chi thil kan ei a, chutih laiin khawthlang ram, entirnan Japan ang chiah hian soy product fermented miso leh soy sauce ang chi kan ei tam zawk thung," a ti. "Mahse a tawpah chuan hnute cancer chungchangah i lungkham a nih chuan tuna kan hriatthiam dan chu soy hian a pui lo va, a ti na lo tih hi a ni."

Soy hian cholesterol a nghawng em?

Soy hian cholesterol tha lo a tihniam tih i hre tawh ngei ang. Engmah nghawng a nei lo tih pawh i hre tawh bawk. Heng zawng zawng hi soy hi cardiovascular health atan a tha em tih chungchangah back and forth recommendation atanga lo chhuak a ni. A buaithlak khawp mai, a ni lawm ni?

Kum 2000 khan US Food and Drug Administration (FDA) chuan soy protein hian coronary heart disease a tihziaawm nia sawi chu a pawm a ni. Chumi aṭanga chhut chuan American Heart Association (AHA) chuan saturated fat leh cholesterol tlemna ei leh inah soy protein telh a fuih a ni. Mahse, kum engemaw zat hnuah AHA chuan an dinhmun an thlak a, soy isoflavones hian cardiovascular benefits chu "a tlem hle emaw, a awm lo emaw" tih a sawi.

Hei hi zirchianna thupui a la ni reng a ni. Kum 2020-a zirchianna lian tak an neihah chuan kar khata vawi khat tal tofu ei thinte chu tofu ei tlem zawkte aiin thinlung natna vei an tlem zawk tih hmuhchhuah a ni.

Phên dangin sawi ila, soy hi i cholesterol tan a tha em tih hi sawisel tur a la ni reng. Mahse a tlem berah chuan hei hi hre reng ang che: Soy hi i cholesterol tan a tha lo tih tumahin an sawi lo.Chu pawh chu thil lian tak a ni.

Soy hian hriselna atana a thatna engte nge ni?

Soy chungchanga ngaihtuahna zawng zawng karah hian soy hian hriselna atana thatna hriat chhuah tam tak a nei tih hriat reng a pawimawh. Eng nge an nih i han thlir teh ang.

Thau hrisel tak tak a pai bawk

Soybean-a thau tam zawk hi unsaturated fat a ni. Hei hi thau chi "tha" tak a ni. Chungte chuan hriselna atana \angkaina chi hrang hrang a pe a ni. Entirnan, thinlung hriselna atan an tha hle.

Chuti a nih chuan thau chi "tha lo" chu engtin nge ni ang? Saturated fat an ti a. Soybean-ah hian hengte hi a tlem hle. Ran protein (a bik takin sa sen) ang lo takin saturated fat an nei tam thei hle.

Ngaihtuah teh, bawnghnute serving khata saturated fat awm zat hi tofu serving khat aiin 90% in a tam zawk! Chumi awmzia chu soy hi i thinlung tan chuan duhthlanna hrisel zawk a ni thei tihna a ni.

Protein a tam hle

Soy hian rannung atanga siam angin protein a nei tam lo hle a, mahse thlai atanga protein source atan chuan duhthlan tur tha tak a ni:

• Tempeh (No 1): Gram 31 a ni
• Soybean (boiled, cup 1): gram 29 a ni
• Edamame (cup 1): gram 17 a ni
• Tofu (1/4 a ni): gram 9

"I ei leh inah sa sen tam tak i duh loh chuan, emaw, ran thil siam a tlangpuiin i hlat duh a nih chuan, soy hi ei leh in inthlau takah telh hi a tha hle a ni," tiin Ms. Cervoni chuan a rawt a ni.

Protein powder thenkhat pawh soy atanga siam a ni a, hei hian lactose intolerant emaw vegetarian emaw vegan diet zawm emaw tan chuan whey protein aiah a tha hle.

Fiber a khat

Soy awmna ei tur ei hian fiber ei tamna a tipung hle. Soybean siam chhuah serving khatah hian fiber gram 6 vel a awm a, chutah chuan soluble leh insoluble fiber te pawh a tel.

"Fiber hian i chaw ei dan a hrisel theih nan a pui a, rei zawk chu i chaw ei kham zawkin a awm reng a ni," tiin Ms. Cervoni chuan a sawifiah. "Mahse, hei hi a pawimawh ber chu a ni: Tofu hian fiber a tlem hle a, soy milk pawh a tlem fo bawk. Fiber hlawkna kimchang dawng tur chuan soy foods pum pui, soybean leh edamame ang chi te i en a ngai a ni.

Vitamin leh nutrient tam tak a awm

Soy foods hian vitamin, mineral, leh antioxidant te a pe tha hle. Entir nan:

• Vitamin B group (B vitamin) te hi a awm a.
• Thir
• Zinc a ni

Tin, soy-based food tam takah hian vitamin B12, calcium, leh vitamin D te a awm a, hei hian vegetarian te chu heng nutrient pawimawh tak tak te hi a hmuh theih nan a pui a, chu chu a tlangpuiin thlai ei tur ah a tlachham thin.

Duhthusamin bawnghnute aiah awlsam tak a ni

Lactose intolerance i neih chuan (a awmzia chu bawnghnute i in laiin pum natna i nei tihna a ni), vegan diet i zawm a, i bawnghnute ei tlem duh mai mai i nih chuan soy hi a thlakna hlu tak a ni.

"Bawng hnute angin protein a nei tam lo hle a, mahse a danglamna tha tak a ni," tiin Ms. Cervoni chuan a sawi.

Soy-based dairy products chungchang sawi dawn chuan, i ngaihtuah theih zawng zawng deuhthaw chu bawnghnute atanga siam a ni. Entirnan, soy milk, soy cheese, soy yogurt, leh soy ice cream te hi a ni.

Soy hian a chhiatna a nei em?

Thil tha tak tak bakah hian soy chungchangah hian ngaihtuah tur dang tlemte a awm bawk. Ms. Cervoni hian i ei leh in-a soy leh soy-based products i dah dawna i ngaihtuah tur tlemte a tarlang a.

• Protein a tlem deuh (ran thil siam nen khaikhin chuan). "I ei leh in aṭanga rannung thil siam i paih chhuah apiangin, thing leh mau aṭanga siam protein source ṭha tak tak tam tak dah tel ngei ngei tur a ni," tiin a rawt.
• Thil siam thenkhatah chuan sugar a tam thei hle. Soy product zawng zawngah hian added sugar a awm vek lo a, mahse thenkhatah chuan a tel ve tho. Entirnan, soy milk i lei dawnin flavored variety ai chuan plain variety thlang zawk rawh. A label chhiar hi a finthlak khawp mai.
• Hman man pawh a sang deuh thei. Tunah chuan a hma aia man tlawm zawk mah se, soy-based products hi a chang chuan dairy-based products aiin a man a to zawk thei.
• Thyroid damdawi nen pawh a inzawm thei. Thyroid lama harsatna i neih chuan enkawl i nih chuan i doctor nen hian soy hi i tan engzat nge a tha tih sawipui ngei ang che. Soy i ei hun leh i damdawi ei hun chu space out turin an ti mai thei che.

Soy hmuh theih dan tha ber berte chu engte nge ni?

I ei leh in ah soy dah belh turin i inpeih em? Soy hmuhna hmun thenkhat chu hetiang hi a ni:

• Tofu (a then chuan bean curd an ti) .
• Tempeh (soybean hmin atanga siam cake ang chi) .
• Edamame (soybean dum puitling lo – tuiah ei theih) .
• Miso (soy paste fermented – soup leh sauce-a hman thin) .
• Soy bawnghnute
• Soy sauce a ni
• Soybean pum (raw ei theih) .

Khawi atanga tan tur nge tih i hriat chian loh chuan chu pawh chu kan pui thei che a ni. Ms. Cervoni chuan soy products hmanga i siam theih tur recipe tui tak tak a rawn share a. Tofu hmanga siam dessert tui tak pawh a awm!

• Asian Sesame Edamame: He fiber tamna dish hi garlic leh wasabi ang chi flavour dahin siam a awlsam hle.
• Edamame Hummus: Chickpea hummus hmanlai aiin a nuam, green alternative a ni. Whole wheat pita chips emaw, thlai hrual (carrot, cucumber ang chi) emaw nen ei la.
• Vegetarian Red Bean Chili: Sa aiah soy crumbles hmanga siam, thinlung hriselna atana tha, thinlung hriselna atana tha ei tur a ni.
• Tofu Manicotti With Spinach and Cheese: Italian hnam dan anga light take a ni a, serving khatah thau gram 2 chauh a awm.
• Skillet Tofu With Broccoli and Peppers: Thlai thar nen a khat a, minute 20 hnuai lam chhungin i dawhkanah i dah thei.
• Chocolate Espresso Tofu Mousse: Creamy, mumang ang maia siam, calorie tlem, ha thlum nei apiang ti lawm thei tur.

Thil hriat reng tur (Take-Home Message) .

Okay, chuti a nih chuan he soy chungchang sawi zawng zawng atang hian eng nge in lamah i hruai haw? A awlsam zawngin sawi ila, soy hi a tam zawkah chuan ei tur him, nutritious a ni. Tunah chuan a chungchanga thil hlauhawm tak tak, hormone tibuai thei leh hnute cancer thlen theihna te chu tuna zirchianna chuan a dik lo tih a finfiah tawh a ni.

Soy hian protein quality tha tak, thau hrisel, fiber, vitamin, leh minerals te a pai . Soy hi a tha hle a, a bik takin vegetarian emaw, dairy tihtlem tum emaw tan chuan a tha hle.

Mahse, soy product thenkhatah hian sugar a tam thei tih hre reng ang che, thyroid damdawi i ei a nih chuan doctor rawn hmasak a pawimawh. Thil dang zawng zawng ang bawkin, balanced diet-a tel ve turin soy ei hi a tha ber . Engmah ei tam lutuk hi a tha lo.

Chuvangin, a tul lovah soy hi hlau suh. I ei leh in ah i duh angin dah la, consciously. Zawhna i neih chuan nutritionist emaw doctor emaw zawt la a tha ber. Hrethiam e?

` Soy, soybean, soy thatna, soy that lohna, eitur hrisel, protein, tofu