He tangata anō hoki koe e whakamātau ana i ngā momo mahi hei whakaheke i te taumata o te cholesterol? Kua rongo pea koe he pai te kai i ngā kai soya, arā, ngā mea pēnei i te tofu, mō te cholesterol. Kua taunga ētahi tāngata ki te tāpiri i te miraka soya ki ā rātou ōti mō te parakuihi, ki te kai rānei i te edamame hei kai mā te ahiahi. Nō reira, he aha te pono o tēnei kōrero? He pānga pono rānei te kai soya ki te cholesterol i roto i tō tātou tinana? Me kōrero hohonu ake tātou mō tēnei.
He pānga pono rānei te pīni soya ki te cholesterol?
He māmā noa iho, āe, he pānga tōna. E kī ana ētahi rangahau hauora mā te tāpiri i te pūmua pīni soya ki tō kai ka āwhina i te whakahaere i ngā taumata cholesterol. Engari ko te mea nui kia mārama ki konei, kāore i te tino kaha ngā taunakitanga mō tēnei. Arā, kāore e taea te whakatau i te raruraru cholesterol mā te kai pīni soya anake.
Engari koinei te mea. Kua kitea te kai pīni soya hei whakaiti i ō taumata cholesterol LDL ("kino") mā te 3% . Inaianei kei te whakaaro pea koe, "Āe, he iti noa te 3%, tika?" Ae, he iti noa iho. He iti rawa. Engari mō te tangata e ngana ana ki te whakamahi i ngā mea katoa ka taea e rātou te mahi hei whakaheke i ō rātou cholesterol, he pai tonu tēnei 3%.
Ehara i te mea he kai noa te pīni soya. He maha atu anō ngā mea pai kei roto.
- He puna pai o te pūmua .
- He nui te muka .
- Kei roto hoki i tēnei te waikawa ngako omega-3 e pai ana mō te ngākau (engari ehara i te momo omega-3 e kitea ana i roto i ngā ika pērā i te hāmana me te tuna).
- Ko te mea nui, kāore he cholesterol i roto i te pīni soya, ā, he iti rawa te ngako kukū, he mea kino ki te tinana.
Nō reira, ehara te pīni soya i te rongoā makutu mō te whakaheke i te cholesterol, engari he mea whakaaro nui kia whakaurua te pīni soya ki roto i tō kai whānui, inā koa hei whakakapi i ngā kai he nui te ngako kararehe.
Nā, he aha ngā mea hei tāpiri atu ki te kai?
Mō ngā hua pai rawa atu, me whakakapi e koe ngā kai e kainga ana e koe he nui te ngako kararehe ki ngā hua pīni soya. Ka nui te āwhina o tēnei ki te whakaiti i te nui o te ngako kukū e kainga ana e koe. Anei ētahi huringa ka taea e koe te mahi ki tō kai.
| He aha te kai e kainga ana e koe i te nuinga o te wā? | He paraoa soya ka taea te whakakapi |
|---|---|
| Heihei | Tōfu - Hei tauira, ka taea e koe te hanga kari tōfu. |
| Mīti kau tapatapahi | Mīti Soy (Pūmua Soy Kakano) |
| Ngā sosisi | Sōsēti soya (kurī soya) |
| Miraka kau | Miraka pīni - engari tirohia te tapanga, ka whiriwhiri i tētahi momo kei roto he konupūmā me te huaora D kua tāpirihia, ā, he iti hoki te huka. |
| Pata | Pata nati soya |
| Tīhi ngako-nui | Tīhi soya |
| Ngā kai reka tukatuka | He kapu edamame kohuatia |
He iti noa atu ngā mea e hiahia ana koe ki te mōhio mō te soya
He mea tino nui kia maumahara ki ēnei āhuatanga i mua i te tāpiri i te pīni soya ki tāu kai.
1. Kia tūpato ki ngā tāpiringa soya
Kei te whakamatautauria ētahi tāngata ki te tango i ngā tāpiringa isoflavone soya, e wātea ana i roto i te ahua pire, hei utu mō ngā kai soya. Heoi, kāore anō kia whakamātauhia he painga mō te cholesterol. Nō reira, he pai ake te kai i ngā kai soya katoa , pērā i te tofu, te miraka soya, me te edamame, hei utu mō ngā tāpiringa horihori.
2. He tinihanga pea te ingoa.
Kaua e whakaaro nā te mea kei roto te kupu "soy" i roto i te hua, he pūmua soy kei roto.
- Kāore he pūmua soya i roto i te ranu soya me te hinu soya .
- Tērā pea kei roto i ētahi kai kua takaihia he kupu "Soya". He kupu anō tēnā mō te "Soy".
3. He mea nui te pānui i te tapanga!
Ina hoko koe i tētahi hua pīni soya, pānuihia te tapanga me te āta. Kia mahara ki te whiriwhiri i tētahi hua he iti te ngako kukū , te cholesterol , te tote , me te huka tāpiri . I ētahi wā, ko ngā hua pīni soya e kiia ana he 'hauora' ka mau pea i ēnei mea, kāore e hiahiatia.
Kia hia te nui o te pīni soya me kai e au? He pānga taha kei reira?
Ki te mea kāore anō koe kia kai i te pīni soya i mua, kaua e tīmata ki te kai nui i te wā kotahi. Tīmata mārire . Whakamātauria te whakakapi i te pūmua kararehe ki te pīni soya i roto i tō kai i ētahi rā o te wiki. He huarahi pai tēnei hei whakaiti i te kai ngako kukū me te mōrearea whānui o te mate.
Kia maumahara, ko te kai pai ehara i te kai e taumaha ana ki tētahi mea. Ko te kai taurite kei roto ko ngā momo hua, huawhenua, nati, purapura, me ngā pīni te mea tino hauora.
He haumaru te kai i te pīni soya i te nuinga o te wā, engari tera pea ētahi tāngata ka pāngia e te mamae o te pīni soya. He tino onge tēnei, engari he mea pai kia mōhio ki tēnei.
- Ngā raruraru nakunaku: te mamae o te puku, te pupuhi, me ētahi atu.
- Mate pāwera: Tērā pea ka pāwera ētahi tāngata ki te pīni soya.
Hei tāpiritanga, kei reira te kōrero a ētahi "ka pā te kai nui rawa i te pīni soya, inā koa mō ngā tāne, ki ngā homoni." Nā te mea he maha ngā whakaaro tautohenga mō tēnei, he uaua ki te tae wawe ki tētahi whakatau.
Nō reira, he mea haumaru, he mea whakaaro nui hoki te kōrero ki tō tākuta mō te nui o te pīni soya me tāpiri atu ki tāu kai, me te mea he tika hoki māu.
Karere Tangohia ki te Kāinga
- Mā te kai i te pīni soya ka taea te whakaiti i ngā taumata o te cholesterol kino (LDL) mā te 3% noa iho. Ahakoa ehara i te mea nui, he pai mō te hauora whānui.
- Mō ngā hua pai rawa atu, whakakapia ngā kai kararehe he nui te ngako e kainga ana e koe i tēnei wā, pērā i te heihei, te mīti kau, me te tiihi, ki ngā kai pērā i te tōfu me te mīti pīni.
- I te wā e hoko ana i ngā hua pīni soya, pānuihia te tapanga, ā, whiriwhiria ngā mea he iti te huka i tāpirihia, te tote, me te ngako kukū.
- He pai ake te kai i ngā kai pīni soya katoa (pērā i te tofu, te miraka pīni soya) i te tango i ngā tāpiringa pīni soya.
- Mena he pātai āu mō te nui o te pīni soya me kai e koe, me ngā pānga taha pea, he mea nui kia kōrero koe ki tō tākuta.
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