Reka tumenye byinshi ku byiza by'amata ya soya ku buzima.

Ugomba kuba warabonye 'Soya Take' iyo ugiye muri supermarket, sibyo? Hari abantu bayigana kuko badashobora kunywa amata y'inka, urugero nko kurwara indwara nko kutihanganira lactose. Ariko amata ya soya mu by'ukuri ni ibirenze gusimbura gusa. Afite akamaro kenshi ku buzima bw'umubiri wacu. Nubwo yakozwe mbere nk'umusaruro ukomoka ku bimera mu gihe cyo gukora tofu, amata ya soya ubu ni ikinyobwa cyemewe cyane. Reka tubiganireho birambuye uyu munsi.

Ni izihe nyungu z'amata ya soya ku buzima?

Vitamine, imyunyungugu, na antioxydants biri mu mata ya soya ni ingenzi cyane ku buzima bwacu.

Muri make, vitamine B ziri mu mata ya soya ni ingenzi ku buzima bw'uturemangingo tw'imitsi yacu na ADN. Binafasha mu kwirinda ubwoko bumwe na bumwe bw'amaraso make. Bityo, ibi bishobora no kuba igisubizo cyiza cyo kugabanya umunaniro n'umunaniro dukunda kumva.

Byongeye kandi, amata ya soya ni isoko nziza cyane ya poroteyine . Kubera ko arimo poroteyine ikomoka ku bimera, afasha cyane imikurire myiza n'ibungabunga ry'imitsi n'ingingo zacu. Kubera ko mu miterere yayo asa cyane n'amata y'inka, ni ubundi buryo bwiza ku batabasha kunywa amata y'inka.

Byongeye kandi, dore zimwe mu nyungu z'ingenzi.

Uruhare mu buzima bw'ubwonko

Amata ya soya akungahaye kuri aside irike ya omega-3. Aya ni amavuta meza cyane umubiri wacu udashobora gukora wonyine, ariko afitanye isano no kugabanya ibyago byo kurwara indwara ziterwa no kwibuka nka dementia na Alzheimer. Nubwo ubushakashatsi bugikomeje, soya ni imwe mu masoko meza ya omega-3 atari inyamaswa.

Ubuzima bw'umutima burushaho kuba bwiza

Amata ya soya afasha kandi kubungabunga ubuzima bw'imitsi n'amaraso. Amata ya soya ni ikinyobwa gikungahaye kuri potasiyumu . Potasiyumu ni imyunyungugu y'ingenzi ifasha mu kugenzura umuvuduko w'amaraso no kugumana umutima utera neza. Byongeye kandi, byagaragaye ko amata ya soya afasha kugabanya urugero rwa cholesterol mu maraso, cyane cyane ku bantu bafite cholesterol nyinshi.

Kugabanya ibimenyetso by'imihango yo gucura

Amata ya soya arimo ikinyabutabire cyitwa isoflavones. Nanone yitwa phytoestrogens. Muri make, ni ibintu biboneka mu bimera bikora nk'imisemburo idakomeye ya estrogen mu mibiri yacu. Kubera iyo mpamvu, ubushakashatsi bwagaragaje ko kurya amata ya soya n'ibindi bikomoka kuri soya bishobora kugabanya ibimenyetso byo gucura, nko gushyuha cyane.

Amata ya soya afite intungamubiri zite?

Amata menshi ya soya ari ku isoko arakongerwamo imbaraga. Ibi bivuze ko iyo amata akozwe, intungamubiri ziyongeraho. Kubwibyo, ni isoko nziza ya kalisiyumu, ikaba ari ingenzi ku mibiri yacu. Kubona kalisiyumu ihagije bishobora gukomeza amagufwa yawe no kugabanya ibyago byo kurwara indwara ya osteoporosis, indwara igabanya amagufwa.

Reka turebe amakuru y'imirire ari mu gikombe gisanzwe cy'amata ya soya (hafi mililitiro 240).

Ibintu ugomba kuzirikana mu gihe ukoresha amata ya soya

Nubwo isoflavones iri muri soya ishobora gufasha mu kuvura ibimenyetso byo gucura, hari ibimenyetso bimwe na bimwe bigaragaza ko ishobora kugira ingaruka mbi zimwe na zimwe. Haracyakenewe ubushakashatsi bwinshi kuri ibi, ariko hari ubushakashatsi bwerekana ko ishobora kugira ingaruka ku kugabanya imikorere y'agahu ka tiroyide. Ibi bivuze ko ishobora kugira ingaruka ku ikorwa ry'imisemburo ya tiroyide.

Ariko, ubu bushakashatsi buracyari budasobanutse neza. Rero, niba ubona iyode ihagije mu mirire yawe ya buri munsi, nta gihamya ihari igaragaza ko kunywa amata ya soya bizagira ingaruka zikomeye kuri tiroyide yawe.

Byongeye kandi, umuntu wese ufite ubwivumbure ku bicuruzwa bya soya agomba kwirinda kunywa amata ya soya. Niba hari umuntu wo mu rugo rwawe ufite ubwivumbure bwa soya, witondere igihe ukoresha amata ya soya mu gutegura ibiryo, kuko ubwivumbure bushobora no kubaho.

Ni gute twakongera amata ya soya mu ndyo yacu?

Amata ya soya ubu aboneka byoroshye mu maduka manini n'amaduka y'ibiribwa by'ubuzima muri Sri Lanka. Ushobora no kuyateka mu rugo niba ubyifuza.

Kugira ngo ubikore, fata garama 280 z'ibishyimbo bya soya hanyuma ubishyire mu mazi ijoro ryose. Hanyuma uteke ibi bishyimbo mu bikombe 12 by'amazi mu gihe cy'iminota 10. Noneho ongeramo aya mazi na soya hamwe hanyuma uvange neza kugeza biryoshye. Hanyuma, shyushya iyi mvange ku muriro muke mu gihe cy'iminota 40. Niba ubyifuza, ushobora kongeramo umunyu cyangwa isukari ukurikije uko ubyifuza. Amaherezo, sukura iyi mvange ukoresheje igitambaro kugira ngo ukureho ibice bikomeye. Aya mata ya soya yateguwe, kimwe n'amata y'inka, ashobora kubikwa muri firigo mu gihe cy'icyumweru kimwe.

Dore uburyo bumwe na bumwe ushobora kongeramo amata ya soya mu mirire yawe ya buri munsi:

• Ongeraho mugihe urimo gukora smoothie.
• Shyiramo mu ikawa.
• Kurya n'ibinyampeke.
• Koresha mu gukora ibikomoka ku migati nk'amakeke.
• Koresha mu gihe uteka curry.