Kodi Soya Ndi Yabwinodi Kwa Inu... Kapena Ayi? Tiyeni Tikambirane Izi!

Ah, soya izi... kodi mumadziwa kuti America ndi yomwe imapanga soya wambiri padziko lonse lapansi? Koma sichoncho chomwe mwabwera kudzawerenga nkhaniyi, sichoncho? Funso lomwe muli nalo ndi lakuti, 'Kodi soya izi ndi chiyani kwenikweni? Kodi ndi zabwino kwa ine? Kodi ndi zoipa? Kapena zili pakati?!'

N’chifukwa chiyani anthu ambiri amaopa soya?

"Ndikumvetsa chifukwa chake anthu nthawi zina amada nkhawa ndi soya," akutero katswiri wazakudya wolembetsedwa Beth Czerwony, RD, LD, "chifukwa pali zambiri zotsutsana, ndipo palibe kafukufuku wokwanira. Chifukwa chake zingakhale zosokoneza kwambiri kwa ogula kuti amvetse."

Tiyeni tiwone zomwe Mayi Cervoni akunena pa mafunso ambiri omwe tili nawo okhudza soya, komanso zomwe akunena pa nkhani monga ngati soya ndi wathanzi komanso momwe tingaiwonjezere pazakudya zathu.

Kwa nthawi yayitali pakhala pali lingaliro lolakwika pang'ono lokhudza soya. Ngakhale kuti sayansi yasonyeza kuti soya ndi yotetezeka komanso yathanzi, lingaliro limenelo likuoneka kuti likupitirirabe. Nanga n’chifukwa chiyani pali mantha onsewa? Soya ili ndi mbiri yovuta ya thanzi, makamaka ku North America. Kwa zaka zambiri, kafukufuku wanena za mfundo zotsutsana zokhudza soya, ndipo mabungwe osiyanasiyana azaumoyo apereka malingaliro okhudza ngati soya ndi yabwino, yoipa, kapena yotetezeka.

Mayi Cervoni akuyankha mafunso anu akuluakulu, kuphatikizapo ubwino ndi kuipa kwa kudya soya. Akufotokozanso momwe malingaliro ena olakwika asinthira pakapita nthawi, kapena momwe atsimikizidwira kuti ndi olakwika kotheratu.

Kodi soya ndi yoipa pa mahomoni?

Zakudya zopatsa thanzi, kapena phytonutrients, mu soya zimatchedwa isoflavones. Ma isoflavones awa ali m'gulu la mankhwala otchedwa phytoestrogens. Mwachidule, amachita ngati mahomoni a estrogen m'thupi. Kwa nthawi yayitali, anthu ankaopa kuti kudya soya kungawonjezere kuchuluka kwa estrogen m'thupi lawo, zomwe zingakhudze mahomoni, kubereka, komanso kuyambitsa khansa ya m'mawere. Tangoganizirani nkhawa yomwe inalipo panthawiyo!

Koma kafukufuku wochuluka wasonyeza kuti soya isoflavones imagwira ntchito ngati mtundu wofooka wa estrogen m'thupi. Izi zikutanthauza kuti, si amphamvu monga momwe ankaganizira kale. Kumbali ina, soya nthawi zina amalimbikitsidwa ngati chowonjezera pazakudya kwa akazi omwe akusamba kuti achepetse kusasangalala kwa msambo.

"Chinthu china chofunika," akufotokoza a Cervoni, "ndi chakuti ma phytoestrogens awa angathandize kuwonjezera mphamvu ya mankhwala oletsa khansa, monga mankhwala a chemotherapy ndi chithandizo cha radiation. Chifukwa chake ngati mukulandira chithandizo cha khansa, ndikofunikira kufunsa dokotala wanu za kuwonjezera soya muzakudya zanu."

Kodi pali kugwirizana pakati pa soya ndi khansa ya m'mawere?

Anthu ambiri amaopa kuti soya imayambitsa khansa ya m'mawere. Izi zili ngati nkhani ya mahomoni. Koma kafukufuku amene akuchitika wasonyeza kuti zakudya za soya sizikuwonjezera chiopsezo cha khansa. N’chifukwa chiyani anthu amaganiza izi? Nkhaniyi ikubwerera ku nkhani ya phytoestrogens yomwe tidakambirana kale - mantha akuti kudya soya kudzawonjezera estrogen m'thupi ndikuyambitsa khansa ya m'mawere.

Koma ndiyenera kunenanso kuti, tsopano zatsimikizika momveka bwino kuti zimenezo si zoona.

"Kwa zaka zambiri pakhala kafukufuku wambiri wokhudza momwe soya imakhudzira mahomoni, kubereka, ndi khansa, ndipo pakhala nkhawa zambiri," akutero Cervoni. "Koma palibe mgwirizano womveka bwino pakati pa zinthu za soya ndi khansa ya m'mawere. " Poganizira kafukufuku wonse wokhudza soya, ngakhale bungwe la American Cancer Society likutsimikizira kuti ubwino wodya soya umaposa zoopsa zilizonse zomwe zingachitike.

Ndipotu, kafukufuku wina akusonyeza kuti akazi omwe amadya soya kuyambira ali aang'ono, makamaka omwe amatsatira zakudya zaku Asia, ali ndi chiopsezo chochepa chodwala khansa ya m'mawere. Ofufuza amakhulupirira kuti kuyabwa kwa thupi kungathandizenso pa izi.

"M'maiko akumadzulo, timadya zinthu monga edamame, mkaka wa soya, ndi tofu pang'ono, pomwe m'maiko akummawa, monga Japan mwachitsanzo, nthawi zambiri timadya zinthu zambiri za soya monga miso ndi soya sauce," akutero. "Koma pamapeto pake, ngati mukuda nkhawa ndi khansa ya m'mawere, kumvetsetsa kwatsopano ndikuti soya siithandiza kapena kuivulaza."

Kodi soya imakhudza cholesterol?

Mwina mwamvapo kuti soya imachepetsa cholesterol yoyipa. Mwamvanso kuti siili ndi mphamvu iliyonse. Zonsezi ndi zotsatira za malangizo obwerezabwereza okhudza ngati soya ndi yabwino pa thanzi la mtima kapena ayi. N'zosokoneza kwambiri, sichoncho?

Mu 2000, bungwe la US Food and Drug Administration (FDA) linavomereza zonena kuti mapuloteni a soya amachepetsa chiopsezo cha matenda a mtima. Kutengera ndi zimenezo, bungwe la American Heart Association (AHA) linalimbikitsa kuti mapuloteni a soya aziphatikizidwa muzakudya zomwe zili ndi mafuta ochepa komanso cholesterol yochepa. Komabe, patatha zaka zingapo, bungwe la AHA linasintha maganizo ake ndipo linanena kuti ubwino wa soya isoflavones unali "wochepa kwambiri kapena sunalipo."

Iyi ikadali nkhani yofufuza. Kafukufuku wamkulu yemwe adachitika mu 2020 adapeza kuti anthu omwe amadya tofu kamodzi pa sabata anali ndi chiopsezo chotsika cha matenda a mtima ndi 18% poyerekeza ndi omwe samadya tofu kawirikawiri.

Mwanjira ina, nkhani yoti soya ndi yabwino pa cholesterol yanu kapena ayi ikukambidwabe. Koma kumbukirani izi: Palibe amene akunena kuti soya ndi yoipa pa cholesterol yanu.Ndi nkhani yaikulunso.

Kodi ubwino wa soya pa thanzi ndi wotani?

Pakati pa nkhawa zonse zokhudza soya, ndikofunikira kukumbukira kuti soya ili ndi maubwino ambiri odziwika bwino pa thanzi. Tiyeni tiwone zomwe zili.

Muli mafuta abwino

Mafuta ambiri omwe ali mu soya ndi mafuta osakhuta. Uwu ndi mtundu wa mafuta "abwino". Izi zimapereka maubwino osiyanasiyana pa thanzi. Mwachitsanzo, ndi abwino kwambiri pa thanzi la mtima.

Nanga bwanji za mtundu wa mafuta "oyipa"? Amatchedwa mafuta okhuta. Soya ndi ochepa kwambiri m'mafuta awa. Mosiyana ndi mapuloteni a nyama (makamaka nyama yofiira), amatha kukhala ndi mafuta okhuta ambiri.

Tangoganizirani, kuchuluka kwa mafuta okhuta mu gawo la ng'ombe ndi kokwera ndi 90% kuposa mu gawo la tofu! Izi zikutanthauza kuti soya ikhoza kukhala chisankho chabwino pamtima panu.

Wolemera mu mapuloteni

Soya ilibe mapuloteni ambiri monga zakudya zochokera ku nyama, koma ndi chisankho chabwino kwambiri ngati gwero la mapuloteni ochokera ku zomera:

• Tempeh (kapu 1): 31 magalamu
• Soya (yophikidwa, chikho chimodzi): 29 magalamu
• Edamame (kapu imodzi): magalamu 17
• Tofu (gawo limodzi mwa magawo anayi): 9 magalamu

"Ngati simukufuna nyama yofiira yambiri muzakudya zanu, kapena ngati mukufuna kupewa kudya nyama, ndi bwino kuphatikiza soya ngati gawo lazakudya zoyenera," akutero Ms. Cervoni.

Ufa wina wa mapuloteni umapangidwanso kuchokera ku soya, zomwe zimapangitsa kuti zikhale njira yabwino m'malo mwa whey protein kwa iwo omwe safuna lactose kapena omwe amatsatira zakudya zamasamba kapena zamasamba.

Yodzaza ndi ulusi

Kudya zakudya zokhala ndi soya ndi njira yabwino yowonjezera kudya kwanu ulusi. Gawo limodzi la soya wophikidwa lili ndi ulusi wokwana magalamu 6, kuphatikizapo ulusi wosungunuka ndi wosasungunuka.

"Ulusi umathandiza kuti kugaya chakudya chanu kukhale kwathanzi komanso kuti muzimva kukhuta kwa nthawi yayitali," akufotokoza a Cervoni. "Koma nayi mfundo yofunika: Tofu ili ndi ulusi wochepa kwambiri, ndipo nthawi zina mkaka wa soya umakhala wochepa. Kuti mupeze ubwino wonse wa ulusi, muyenera kuyang'ana zakudya zonse za soya, monga soya ndi edamame."

Mavitamini ndi michere yambiri

Zakudya za soya ndi gwero labwino la mavitamini, mchere, ndi ma antioxidants. Mwachitsanzo:

• Vitamini B gulu (mavitamini B)
• Chitsulo
• Zinki

Kuphatikiza apo, zakudya zambiri zopangidwa ndi soya zimakhala ndi vitamini B12, calcium, ndi vitamini D. Izi zimathandiza anthu osadya nyama kupeza michere yofunikayi, yomwe nthawi zambiri imakhala yosowa muzakudya za zomera.

Chosavuta cholowa m'malo mwa mkaka

Ngati muli ndi vuto la lactose (kutanthauza kuti mumamva kupweteka m'mimba mukamwa mkaka), tsatirani zakudya zosadya nyama, kapena mukufuna kungochepetsa kudya mkaka, soya ndi chinthu chofunika kwambiri m'malo mwake.

"Ilibe mapuloteni ambiri ngati mkaka wa ng'ombe," akutero Ms. Cervoni, "koma ndi njira ina yabwino."

Ponena za mkaka wochokera ku soya, pali chilichonse chomwe mungaganizire chomwe chimapangidwa kuchokera ku mkaka. Zitsanzo zake ndi mkaka wa soya, tchizi cha soya, yogati ya soya, ndi ayisikilimu wa soya.

Kodi pali zovuta zilizonse za soya?

Kuwonjezera pa zabwino zake, palinso zinthu zina zofunika kuziganizira zokhudza soya. Mayi Cervoni akunena zinthu zingapo zomwe muyenera kukumbukira mukamawonjezera zakudya zopangidwa ndi soya ndi soya muzakudya zanu.

• Mapuloteni ochepa pang'ono (poyerekeza ndi zinthu zochokera ku nyama). "Nthawi iliyonse mukachotsa zakudya zochokera ku nyama, onetsetsani kuti mwawonjezera mapuloteni ambiri abwino ochokera ku zomera," akulangiza.
• Zakudya zina zingakhale ndi shuga wambiri. Si zakudya zonse za soya zomwe zili ndi shuga wowonjezera, koma zina zili ndi shuga wowonjezera. Mwachitsanzo, mukagula mkaka wa soya, sankhani mtundu wamba m'malo mwa mtundu wokometsera. Ndi bwino kuwerenga chizindikirocho.
• Mitengo ikhoza kukhala yokwera pang'ono. Ngakhale kuti tsopano ndi yotsika mtengo kuposa kale, zinthu zopangidwa ndi soya nthawi zina zimakhala zodula kuposa zopangidwa ndi mkaka.
• Zingagwirizane ndi mankhwala a chithokomiro. Ngati mukulandira chithandizo cha matenda a chithokomiro, onetsetsani kuti mwalankhula ndi dokotala wanu za kuchuluka kwa soya komwe kuli koyenera kwa inu. Angakuuzeni kuti muchepetse nthawi yomwe mumadya soya ndi nthawi yomwe mumamwa mankhwala anu.

Kodi njira zabwino kwambiri zopezera soya ndi ziti?

Kodi mwakonzeka kuwonjezera soya muzakudya zanu? Nazi malo ena oti mupeze soya:

• Tofu (nthawi zina amatchedwa nyemba zokazinga)
• Tempeh (monga keke yopangidwa kuchokera ku soya wowiritsa)
• Edamame (soya wobiriwira wosakhwima - akhoza kudyedwa wophikidwa)
• Miso (phala la soya lowiritsidwa - lomwe limagwiritsidwa ntchito mu supu ndi msuzi)
• Mkaka wa soya
• Msuzi wa soya
• Soya yonse (ingadyedwe yaiwisi)

Ngati simukudziwa komwe mungayambire, tingakuthandizeninso ndi zimenezo. Mayi Cervoni akugawana maphikidwe okoma omwe mungapange pogwiritsa ntchito zinthu za soya. Palinso mchere wokoma wopangidwa ndi tofu!

• Sesame ya ku Asia Edamame: Chakudya cholemera cha ulusi uwu n'chosavuta kupanga powonjezera zokometsera monga adyo ndi wasabi.
• Edamame Hummus: Njira yosangalatsa komanso yobiriwira m'malo mwa hummus yachikhalidwe ya nyemba. Sangalalani ndi tchipisi ta pita ta tirigu wonse kapena ndiwo zamasamba zodulidwa (monga kaloti, nkhaka).
• Chili cha nyemba zofiira zamasamba: Chakudya chopatsa thanzi mtima, chopangidwa ndi soya m'malo mwa nyama.
• Tofu Manicotti Ndi Sipinachi ndi Tchizi: Chakudya chopepuka cha ku Italy chokhala ndi magalamu awiri okha a mafuta pa kutumikira kulikonse.
• Tofu Wokazinga Ndi Brokoli Ndi Tsabola: Mbale yodzaza ndi ndiwo zamasamba zatsopano zomwe mungakhale nazo patebulo panu osapitirira mphindi 20.
• Chokoleti Espresso Tofu Mousse: Mchere wokoma, wokoma, komanso wopanda ma calories ambiri womwe ungasangalatse aliyense amene ali ndi vuto lokoma.

Zinthu zomwe muyenera kukumbukira (Uthenga Wopita Nawo Kunyumba)

Chabwino, kodi mukutenga chiyani kuchokera ku nkhani yonseyi yokhudza soya? Mwachidule, soya ndi chakudya chotetezeka komanso chopatsa thanzi nthawi zambiri. Nkhani zina zowopsa zokhudza soya, monga kuthekera kwake kusokoneza mahomoni ndikuyambitsa khansa ya m'mawere, tsopano zatsutsidwa ndi kafukufuku waposachedwa.

Soya ili ndi mapuloteni abwino, mafuta abwino, ulusi, mavitamini, ndi mchere . Soya ndi njira yabwino kwambiri, makamaka ngati ndinu wosadya nyama kapena mukufuna kuchepetsa kudya mkaka.

Koma kumbukirani kuti zinthu zina za soya zimatha kukhala ndi shuga wambiri, ndipo ndikofunikira kufunsa dokotala wanu ngati mukumwa mankhwala a chithokomiro. Monga china chilichonse, ndi bwino kudya soya ngati gawo la zakudya zopatsa thanzi . Si bwino kudya chilichonse chochuluka.

Choncho, musaope soya mosafunikira. Onjezani ku zakudya zanu mwanjira yomwe ikukuyenererani, mwadala. Ngati muli ndi mafunso aliwonse, ndi bwino kufunsa katswiri wa zakudya kapena dokotala. Mwamvetsa?

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