Āe, ēnei pīni soya... i mōhio koe ko Amerika te whenua e whakaputa ana i te nuinga o ngā pīni soya o te ao? Engari ehara i te mea koinei te take i haere mai ai koe ki te pānui i tēnei tuhinga, koia rā? Ko te pātai kei a koe, 'He aha tonu ēnei pīni soya? He pai mōku? He kino? Kei waenganui rānei?!'
He aha te tini o te tangata e wehi ana i te soya?
"E mārama ana ahau he aha te take e āwangawanga ai te tangata mō te pīni soya i ētahi wā," te kī a te tohunga kai kua rēhitatia a Beth Czerwony, RD, LD, "nā te mea he nui ngā kōrero taupatupatu kei reira, ā, he iti noa ngā rangahau whai hua. Nō reira, ka tino pōhēhē pea te mārama o ngā kaihoko."
Kia kite tātou i ngā kōrero a Whaea Cervoni mō ngā pātai maha e pā ana ki te pīni soya, me āna kōrero anō hoki mō ngā mea pēnei i te hauora o te pīni soya, me pēhea hoki te tāpiri atu ki tā tātou kai.
Kua roa te whakaaro hē mō te pīni soya. Ahakoa kua whakaaturia e te pūtaiao he haumaru, he hauora hoki te pīni soya, kei te mau tonu taua whakaaro. Nō reira, he aha te wehi? He uaua te hītori hauora o te pīni soya, i Amerika Te Raki pea. Mō ngā tekau tau, kua pūrongohia e ngā rangahau he kōrero taupatupatu mō te pīni soya, ā, kua tukuna e ngā whakahaere hauora he taunakitanga mō te pai, te kino, te haumaru rānei o te pīni soya.
Ka whakautua e Whaea Cervoni ētahi o āu pātai nui, tae atu ki ngā painga me ngā huakore o te kai pīni soya. Ka whakamāramahia hoki e ia te panonitanga o ētahi whakaaro hē i roto i te wā, me te whakamātautanga kua hē rawa atu.
He kino te pīni soya mō ngā homoni?
Ko ngā matūkai tipu, ngā matūkai tipu rānei, i roto i te pīni soya e kiia ana ko ngā isoflavones. Nō roto ēnei isoflavones i tētahi rōpū matū e kiia nei ko ngā phytoestrogens. He rite tonu tā rātou mahi ki te homoni estrogen i roto i te tinana. Mō te wā roa, i wehi te tangata kei piki ake ngā taumata estrogen i te kai pīni soya, ka pā ki ngā homoni, ka pā ki te whānautanga, ka puta ai hoki te mate pukupuku ū. Whakaarohia te manukanuka i taua wā!
Engari kua whakaatuhia e te nui haere o ngā rangahau he ngoikore ake te mahi a ngā isoflavones soya i roto i te tinana. Arā, kāore i te rite te kaha ki tā te whakaaro o mua. I tētahi atu taha, i ētahi wā ka tūtohutia te soya hei tāpiringa kai mā ngā wāhine e pāngia ana e te menopause hei āwhina i te whakamama i ngā mamae o te wā.
"Ko tētahi atu mea nui," te whakamārama a Ms. Cervoni, "ko ēnei phytoestrogens ka āwhina pea ki te whakanui ake i te whai huatanga o ngā rongoā ārai-matepukupuku, pērā i ngā rongoā chemotherapy me te radiation therapy. Nō reira, ki te mea kei te rongoatia koe mō te matepukupuku, he mea tika kia pātai atu ki tō tākuta mō te tāpiri i te soya ki tō kai."
He hononga kei waenganui i te pīni soya me te mate pukupuku o te ū?
He tokomaha te hunga e mataku ana kei puta te mate pukupuku o te ū i te pīni soya. He rite tēnei ki te kōrero mō ngā homoni. Engari kua whakaatuhia e ngā rangahau tonu kāore ngā kai pīni soya e whakanui ake i te tūponotanga o te mate pukupuku. He aha te whakaaro o te tangata ki tēnei? Ka hoki anō ki te kōrero mō ngā phytoestrogens i kōrerohia e tātou i mua ake nei – ko te mataku kei piki ake te estrogen i roto i te tinana i te kai pīni soya, ā, ka puta te mate pukupuku o te ū.
Engari me kī anō ahau, kua mārama te whakamārama ehara tēnā i te pono.
"He nui ngā rangahau kua puta i ngā tau kua pahure ake nei mō te pānga o te pīni soya ki ngā homoni, te momonatanga, me te mate pukupuku, ā, he nui ngā āwangawanga," te kī a Cervoni. "Engari kāore he hononga mārama i waenga i ngā hua pīni soya me te mate pukupuku ū. " Ina whakaarohia ngā rangahau katoa mō te pīni soya, tae noa ki te American Cancer Society e whakaū ana he nui ake ngā painga o te kai pīni soya i ngā mōrearea pea.
Ina hoki, e kī ana ētahi rangahau he iti ake te tūponotanga o te mate pukupuku ū ki ngā wāhine e kai ana i te pīni soya mai i te tamarikitanga, inā koa ko te hunga e whai ana i ngā kai Āhia. E whakapono ana ngā kairangahau he pānga anō pea te whakapūkara ki tēnei.
"I ngā whenua o te Hauāuru, ka kai mātou i ngā mea pēnei i te edamame, te miraka pīni soya, me te iti o te tofu, engari i ngā whenua o te Rawhiti, pēnei i a Hapani hei tauira, he nui ake ā mātou kai i ngā hua pīni kua whakapūkaratia pēnei i te miso me te ranu pīni soya," tana kī. "Engari i te mutunga, ki te mea kei te āwangawanga koe mō te mate pukupuku o te ū, ko te māramatanga o nāianei ko te pīni soya kāore e āwhina, e kino rānei."
Ka pā te pīni soya ki te cholesterol?
Kua rongo pea koe ka whakaitihia e te pīni soya te cholesterol kino. Kua rongo anō hoki koe kāore he pānga. Ko te hua o ēnei katoa ko ngā taunakitanga mō te pai o te pīni soya mō te hauora o te ngākau. He tino pōhēhē, kāore?
I te tau 2000, i whakaaetia e te US Food and Drug Administration (FDA) ngā kereme e whakaiti ana te pūmua soya i te mōrearea o te mate ngakau. I runga i tēnā, i akiaki te American Heart Association (AHA) i te whakaurunga o te pūmua soya ki roto i te kai iti te ngako kukū me te cholesterol. Heoi, i muri i ētahi tau, ka huri te AHA i tōna tūnga, ā, i kī ko ngā painga o ngā isoflavones soya ki te ngakau he "tino iti, kāore rānei i te kitea."
He kaupapa rangahau tonu tēnei. I kitea i roto i tētahi rangahau nui i te tau 2020, ko te hunga i kai tofu i te iti rawa kotahi i te wiki, he 18% te iti iho o te tūponotanga ki te pāngia e te mate manawa, i te hunga kāore i te tino kai tofu.
Arā, kei te tautohetia tonutia te pai o te pīni soya mō tō cholesterol. Engari kia maumahara ki tēnei: Kāore tetahi e kī ana he kino te pīni soya mō tō cholesterol.He mea nui anō hoki tēnā.
He aha ngā painga hauora o te soya?
Ahakoa ngā āwangawanga katoa mō te pīni soya, he mea nui kia mahara he maha ngā painga hauora e mōhiotia ana o te pīni soya. Me titiro tātou ki ēnei.
Kei roto ngā ngako hauora
Ko te nuinga o te ngako i roto i te pīni soya he ngako kore-kukū. Koinei te momo ngako "pai". He maha ngā painga hauora o ēnei. Hei tauira, he tino pai mō te hauora o te ngākau.
Ā, me pēhea te momo ngako "kino"? Ka kiia ko te ngako kukū. He iti rawa ēnei i roto i ngā pīni soya. He rerekē ki te pūmua kararehe (ina koa te mīti whero), he nui te ngako kukū.
Whakaarohia, ko te nui o te ngako kukū i roto i te mīti kau he 90% teitei ake i te ngako tōfu! Ko te tikanga he pai ake pea te pīni soya mō tō ngākau.
He nui te pūmua
Kāore i te rite te nui o te pūmua i roto i te pīni soya ki ērā o ngā hua kararehe, engari he kōwhiringa pai hei puna pūmua tipu:
- Tempeh (1 kapu): 31 karamu
- Pīni soya (kohuatia, 1 kapu): 29 karamu
- Edamame (1 kapu): 17 karamu
- Tōfu (1/4 o te wahi): 9 karamu
"Ki te kore koe e hiahia ki te nui o te mīti whero i roto i tāu kai, ki te hiahia rānei koe kia matara atu i ngā hua kararehe, he mea pai kia whakaurua te pīni soya hei wāhanga o tētahi kai taurite," te whakaaro a Ms. Cervoni.
He mea hanga hoki ētahi paura pūmua mai i te pīni soya, ā, he pai hei whakakapi i te pūmua whey mō te hunga e kore e manawanui ki te lactose, e whai ana rānei i te kai huawhenua, vegan rānei.
Ki tonu i te muka
He huarahi pai te kai i ngā kai kei roto te pīni soya hei whakanui ake i te kai muka. Kei roto i te tūnga pīni soya kua tunua te 6 karamu o te muka, tae atu ki te muka wairewa me te muka kore wairewa.
"Mā te muka e āwhina ki te pupuri i te hauora o tō pūnaha nakunaku, ā, ka roa ake tō kīnga," te whakamārama a Whaea Cervoni. "Engari koinei te mea nui: He iti rawa te muka o te tofu, ā, he iti hoki te miraka pīni i ētahi wā. Hei whiwhi i ngā hua katoa o te muka, me titiro koe ki ngā kai pīni katoa, pērā i te pīni me te edamame."
He nui ngā huaora me ngā matūkai
He puna nui ngā kai pīni soya mō ngā huaora, ngā kohuke, me ngā antioxidants. Hei tauira:
- Huaora B rōpū (ngā huaora B)
- Rino
- Konutea
Hei tāpiritanga, he maha ngā kai pīni soya e whakareihia ana ki te huaora B12, te konupūmā, me te huaora D. Mā tēnei ka āwhina i ngā kaiwhenua ki te whiwhi i ēnei matūkai nui, e kore nei e kitea i ngā kai tipu.
He whakakapinga ngāwari mō te miraka
Mena he mate tōu e kore e taea te manawanui ki te lactose (arā, ka pāngia koe e te mamae o te puku ina inu miraka), whai i tētahi kai huawhenua, e hiahia ana rānei koe ki te whakaiti i te kai miraka, he pai te whakakapinga mō te soy.
"Kāore i te rite te nui o te pūmua ki te miraka kau," te kī a Ms. Cervoni, "engari he momo pai tēnei."
Mō ngā hua miraka kei roto i te pīni soya, he maha ngā mea ka taea e koe te whakaaro he mea hanga mai i te miraka. Hei tauira, ko te miraka pīni soya, te tiihi pīni soya, te miraka kawa pīni soya, me te aihikirīmi pīni soya.
He aha ngā āhuatanga kino o te soya?
Haunga ngā mea pai, tera atu anō ētahi mea hei whakaaroaro māu mō te pīni soya. E tohu ana a Whaea Cervoni i ētahi mea hei maumahara māu ina tāpirihia ana te pīni soya me ngā hua kei roto i te pīni soya ki tāu kai.
- He iti noa te pūmua (ki te whakaritea ki ngā hua kararehe). "I ngā wā katoa ka tangohia e koe ngā hua kararehe i tō kai, kia tino tāpirihia he maha o ngā pūmua tipu pai," tana tūtohu.
- Tērā pea he nui te huka i roto i ētahi hua. Kāore i te katoa o ngā hua pīni soya he huka tāpiri, engari kei roto i ētahi. Hei tauira, ina hoko koe i te miraka pīni soya, whiriwhiria te momo noa kaua te momo kakara. He mea whakaaro nui kia pānuihia te tapanga.
- He nui pea ngā utu. Ahakoa he iti ake te utu i ēnei rā i tō mua, he nui ake te utu o ngā hua pīni i ngā hua miraka.
- Ka taea e ia te taunekeneke me ngā rongoā tairoi. Mena kei te rongoatia koe mō ngā raruraru tairoi, kia tino kōrero koe ki tō tākuta mō te nui o te pīni soya e tika ana māu. Tērā pea ka kī atu rātou kia wehea te wā e kai ana koe i te pīni soya me te wā e tango ana koe i tō rongoā.
He aha ngā huarahi pai ki te tiki soya?
Kua rite koe ki te tāpiri i te pīni soya ki tō kai? Anei ētahi wāhi hei kimi i te pīni soya:
- Tōfu (e kiia ana i ētahi wā he pata pīni)
- Tempeh (he rite ki te keke i hangaia mai i te pīni soya kua whakapūkaratia)
- Edamame (pīni soya matomato kāore anō kia pakari – ka taea te kai kohuatia)
- Miso (he whakapiri pīni kua whakapūkaratia – e whakamahia ana i roto i ngā hupa me ngā ranu)
- Miraka soya
- Sōhi soya
- Pīni soya katoa (ka taea te kai mata)
Ki te kore koe e tino mōhio ki hea ka tīmata ai, ka taea hoki e mātou te āwhina i a koe ki tēnā. Ka tohaina mai e Whaea Cervoni ētahi tohutao reka ka taea e koe te hanga mā te whakamahi i ngā hua soya. He kai reka anō hoki kei reira i hangaia ki te tofu!
- Edamame Hīhiami Āhia: He tino ngāwari te hanga i tēnei rihi whai muka mā te tāpiri i ngā mea kakara pērā i te kāriki me te wasabi.
- Hāmu Edamame: He momo kai reka, matomato hoki hei whakakapi i te hāmu pīni tīhi tuku iho. Kia pai te kai me ngā maramara pita witi katoa, ngā huawhenua tapatapahi rānei (pērā i te kāreti, te kūkamo).
- Tīri Pīni Whero Huawhenua: He rihi hauora mō te ngākau, he mea hanga ki te kongakonga pīni soya hei utu mō te mīti.
- Tōfu Manicotti me te Pīnihi me te Tīhi: He momo māmā o tētahi rihi Itari tuku iho me te 2 karamu noa iho o te ngako mō ia tūnga.
- Tōfu Parai me te Pūroroki me te Pepa: He rihi kī tonu i ngā huawhenua hou ka taea te whakatakoto ki runga i tō tēpu i raro i te 20 meneti.
- Mousse Tōfu Espresso Tiakarete: He kai reka kirīmi, moemoeā, iti-kaiora e pai ai te hunga e matenui ana ki ngā mea reka.
Ngā mea hei maumahara māu (Karere hei kawe ki te kāinga)
Āe, he aha te mea ka riro mai i a koe i roto i ēnei kōrero katoa mō te pīni soya? He māmā noa iho, he kai haumaru, he kai whai kiko te pīni soya i te nuinga o te wā. Ko ētahi o ngā kōrero whakamataku mōna, pērā i tōna kaha ki te whakararuraru i ngā homoni me te mate pukupuku o te ū, kua whakahēngia e ngā rangahau o nāianei.
Kei roto i te pīni soya he pūmua kounga pai, he ngako hauora, he muka, he huaora, me ngā kohuke . He kōwhiringa pai te pīni soya, inā koa mēnā he kaiwhenua koe, he whakaiti rānei i te kai miraka.
Engari kia maumahara, he nui te huka i roto i ētahi hua pīni, ā, he mea nui kia kōrero koe ki tō tākuta mēnā kei te tango koe i te rongoā tairoi. Pērā i ngā mea katoa, he pai ake te kai pīni hei wāhanga o te kai taurite . Kāore i te pai te kai nui rawa i tetahi mea.
Nō reira, kaua e wehi rawa i te pīni soya. Tāpirihia ki tāu kai i runga i te huarahi e pai ana ki a koe, me te mōhio. Mena he pātai āu, he pai ake te pātai atu ki tētahi tohunga kai, ki tētahi tākuta rānei. Kei te mārama koe?
` Pīni soya, pīni soya, ngā painga o te pīni soya, ngā ngoikoretanga o te pīni soya, kai hauora, pūmua, tofu
💬 Comments (0)
Kaore ano kia tukuna he korero. Tāpirihia to korero ki konei mo te wa tuatahi.
Tāpirihia to korero