Kodi inunso mukuyesera zinthu zosiyanasiyana kuti muchepetse cholesterol? Ndiye muyenera kuti mwamvapo kuti kudya zakudya za soya, kutanthauza zinthu monga tofu, ndikwabwino pa cholesterol. Anthu ena azolowera kuwonjezera mkaka wa soya pang'ono ku oatmeal yawo ya kadzutsa, kapena kudya edamame ngati chakudya chamadzulo. Ndiye zoona zake ndi ziti munkhaniyi? Kodi kudya soya kumakhudzadi cholesterol m'thupi lathu? Tiyeni tikambirane za izi mozama pang'ono.
Kodi soya imakhudzadi cholesterol?
Mwachidule, inde, zimakhala ndi zotsatirapo zina. Kafukufuku wina wa zamankhwala akusonyeza kuti kuwonjezera mapuloteni a soya muzakudya zanu kungathandize kuchepetsa kuchuluka kwa cholesterol m'thupi. Koma chofunika kumvetsetsa apa ndichakuti umboni wa izi si wokwanira. Izi zikutanthauza kuti kudya soya yokha sikungathetse vuto la cholesterol.
Koma nayi nkhani. Kudya soya kwapezeka kuti kumachepetsa LDL ("yoyipa") cholesterol yanu ndi pafupifupi 3% . Tsopano mwina mukuganiza kuti, "Wow, 3% ndi yochepa, eti?" Inde, ndi yochepa. Ndi yochepa kwambiri. Koma kwa munthu amene akuyesera kugwiritsa ntchito chilichonse chomwe angachite kuti achepetse cholesterol yake, ngakhale 3% iyi ndi yoyenera.
Ndipo soya si chakudya chokha, chili ndi zinthu zina zambiri zabwino.
- Ndi gwero labwino la mapuloteni .
- Wolemera mu ulusi .
- Mulinso ma omega-3 fatty acids omwe ndi abwino pamtima (koma osati ma omega-3 omwe amapezeka mu nsomba monga salimoni ndi tuna).
- Chofunika kwambiri n’chakuti soya ilibe cholesterol ndipo ili ndi mafuta ochepa okhuta, zomwe zimavulaza thupi.
Choncho, soya si njira yabwino yochepetsera cholesterol, koma ndi bwino kuphatikiza soya pazakudya zanu zonse, makamaka m'malo mwa zakudya zokhala ndi mafuta ambiri a nyama.
Ndiye, kodi tiyenera kuwonjezera chiyani pa chakudya?
Kuti mupeze zotsatira zabwino, muyenera kusintha zakudya zomwe mukudya panopa zomwe zili ndi mafuta ambiri a nyama ndi zakudya zopangidwa ndi soya. Izi zidzakuthandizani kwambiri kuchepetsa mafuta okhuta omwe mumadya. Nazi zina zomwe mungachite pa zakudya zanu.
| Kodi nthawi zambiri mumadya chakudya chanji? | Chakudya cha soya chomwe chingasinthidwe |
|---|---|
| Nkhuku | Tofu - Mwachitsanzo, mutha kupanga tofu curry. |
| Nyama yang'ombe yogaya | Nyama ya Soya (Mapuloteni a Soya Opangidwa ndi Mtundu) |
| Masoseji | Soseji ya soya (mbwa wa soya) |
| Mkaka wa ng'ombe | Mkaka wa soya - koma yang'anani chizindikirocho ndikusankha mtundu womwe uli ndi calcium ndi vitamini D yowonjezera, komanso shuga wochepa. |
| Batala | Batala wa mtedza wa soya |
| Tchizi cholemera kwambiri | Tchizi cha soya |
| Zakudya zokhwasula-khwasula zopangidwa | Chikho cha edamame yophika |
Zinthu zina zomwe muyenera kudziwa zokhudza soya
Ndikofunikira kwambiri kukumbukira mfundo izi musanawonjezere soya muzakudya zanu.
1. Samalani ndi zakudya zowonjezera soya
Anthu ena amakopeka kuti atenge soya isoflavone supplements, zomwe zimabwera mu mawonekedwe a mapiritsi, m'malo mwa zakudya za soya. Komabe, izi sizinatsimikizidwe kuti zili ndi phindu lililonse pa cholesterol. Chifukwa chake, ndi bwino kudya zakudya zonse za soya , monga tofu, mkaka wa soya, ndi edamame, m'malo mwa zakudya zopangira.
2. Dzinalo likhoza kukhala lonyenga.
Musaganize kuti chifukwa chakuti mawu oti "soya" akupezeka mu chinthucho, ndiye kuti chili ndi mapuloteni a soya.
- Msuzi wa soya ndi mafuta a soya alibe mapuloteni a soya.
- Zakudya zina zomwe zapakidwa m'mabokosi zimatha kukhala ndi mawu akuti "Soya". Limenelo ndi liwu lina la "Soya."
3. Kuwerenga chizindikirocho n'kofunika kwambiri!
Mukagula soya, werengani mosamala chizindikirocho. Onetsetsani kuti mwasankha chinthu chomwe chili ndi mafuta ochepa, cholesterol , mchere , ndi shuga wowonjezera . Nthawi zina, soya zomwe zimaonedwa kuti ndi 'zathanzi' zingakhale ndi zinthuzi zosafunikira.
Kodi ndiyenera kudya soya wochuluka bwanji? Kodi pali zotsatirapo zilizonse?
Ngati simunadyepo soya, musayambe kudya soya yambiri nthawi imodzi. Yambani pang'onopang'ono . Yesani kudya soya m'malo mwa mapuloteni a nyama masiku angapo pa sabata. Ndi njira yabwino yochepetsera kudya mafuta okhuta komanso chiopsezo cha matenda.
Kumbukirani, chakudya chabwino kwambiri si chakudya cholemera pa chinthu chimodzi. Chakudya chokwanira chomwe chili ndi zipatso zosiyanasiyana, ndiwo zamasamba, mtedza, mbewu, ndi nyemba ndicho chopatsa thanzi kwambiri.
Soya nthawi zambiri ndi yotetezeka kudya pang'ono, koma anthu ena angavutike ndi soya. Izi sizichitika kawirikawiri, koma ndibwino kudziwa.
- Mavuto a m'mimba: kupweteka m'mimba, kudzimbidwa, ndi zina zotero.
- Matenda a ziwengo: Anthu ena akhoza kukhala ndi ziwengo ku soya.
Kuphatikiza apo, pali nkhani pakati pa ena yakuti "kudya soya wambiri, makamaka kwa amuna, kungakhudze mahomoni." Popeza pali malingaliro osiyanasiyana otsutsana pankhaniyi, n'kovuta kufika pa mfundo yomweyo.
Choncho, ndi bwino kulankhula ndi dokotala wanu za kuchuluka kwa soya komwe muyenera kuwonjezera pa zakudya zanu komanso ngati kuli koyenera kwa inu.
Uthenga Wopita Nawo Kunyumba
- Kudya soya kungathandize kuchepetsa kuchuluka kwa cholesterol yoyipa (LDL) ndi 3%. Ngakhale kuti si zotsatira zake zazikulu, ndizothandiza pa thanzi lonse.
- Kuti mupeze zotsatira zabwino, m'malo mwa zakudya za nyama zomwe mumadya panopa monga nkhuku, ng'ombe, ndi tchizi, musinthe zakudya monga tofu ndi nyama ya soya.
- Mukamagula zinthu za soya, werengani chizindikirocho ndipo sankhani zomwe zili ndi shuga wochepa, mchere, ndi mafuta ochepa.
- Kudya zakudya zonse za soya (monga tofu, mkaka wa soya) n'kothandiza kwambiri kuposa kumwa zowonjezera za soya.
- Ngati muli ndi mafunso okhudza kuchuluka kwa soya komwe muyenera kudya kapena zotsatira zake, ndikofunikira kulankhula ndi dokotala wanu.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu