Ese nawe uri umuntu ugerageza ibintu bitandukanye kugira ngo ugabanye urugero rwa cholesterol? Noneho ugomba kuba warumvise ko kurya ibiryo bya soya, ni ukuvuga ibintu nka tofu, ari byiza kuri cholesterol. Hari abantu bamenyereye kongeramo amata make ya soya mu ifunguro rya mu gitondo, cyangwa kurya edamame nk'ifunguro ryo ku manywa. None se ukuri kuri iyi nkuru ni ukuhe? Ese kurya soya bigira ingaruka ku cholesterol mu mubiri wacu? Reka tubiganireho mu buryo bwimbitse.
Ese koko soya igira ingaruka kuri cholesterol?
Mu magambo make, yego, bigira ingaruka. Ubushakashatsi bumwe na bumwe bw'abaganga buvuga ko kongeramo poroteyine ya soya mu mirire yawe bishobora gufasha mu kugenzura urugero rwa cholesterol. Ariko icy'ingenzi ugomba gusobanukirwa hano ni uko ibimenyetso byabyo bidakomeye cyane. Ni ukuvuga ko kurya soya yonyine bitazakemura ikibazo cya cholesterol.
Ariko dore ikibazo. Byagaragaye ko kurya soya bigabanya urugero rwa cholesterol ya LDL ("mbi") ku kigero cya 3% . Noneho ushobora kuba urimo gutekereza uti "Wow, 3% ni ingano nto, sibyo?" Yego, ni yo. Ni ingano nto cyane. Ariko ku muntu ugerageza kubyaza umusaruro buri kantu kose ashobora gukora kugira ngo agabanye cholesterol ye, ndetse n'iyi 3% irakwiye.
Kandi soya si ibiryo gusa. Irimo n'ibindi bintu byinshi byiza.
- Ni isoko nziza ya poroteyine .
- Ikungahaye kuri fibre .
- Irimo kandi aside omega-3 fatty acids nziza ku mutima (ariko ntabwo ari ubwoko bumwe bwa omega-3s buboneka mu mafi nka salmon na tuna).
- Icy'ingenzi kurushaho, soya nta cholesterol irimo kandi ifite ibinure bike cyane, ibyo bikaba byangiza umubiri.
Rero, soya si ikintu cyiza cyo kugabanya cholesterol, ariko ni byiza gushyiramo soya mu ndyo yawe muri rusange, cyane cyane aho gushyiramo ibiryo birimo ibinure byinshi by’inyamaswa.
None se, ni iki twagombye kongeramo ku biribwa?
Kugira ngo ubone umusaruro mwiza, ugomba gusimbuza ibiryo urya ubu birimo ibinure byinshi by’inyamaswa n’ibikomoka kuri soya. Ibi bizagufasha cyane kugabanya ibinure byuzuye urya. Dore zimwe mu mpinduka ushobora kugira ku mirire yawe.
| Ni ibihe biryo usanzwe urya? | Ifunguro rya soya rishobora gusimbuzwa |
|---|---|
| Inkoko | Tofu - Urugero, ushobora gukora tofu curry. |
| Inyama z'inka ziseye | Inyama za Soya (Poroteyine ya Soya ifite imiterere) |
| Sosiso | Sosiso ya soya (imbwa ya soya) |
| Amata y'inka | Amata ya soya - ariko reba ku kirango hanyuma uhitemo ubwoko bufite kalisiyumu na vitamine D byongewemo, kandi bufite isukari nkeya. |
| Amavuta | Amavuta ya soya |
| Foromaje irimo ibinure byinshi | Foromaje ya soya |
| Udukoryo twatunganyijwe | Igikombe cya edamame itetse |
Ibindi bintu bike ugomba kumenya kuri soya
Ni ngombwa cyane kuzirikana izi ngingo mbere yo kongeramo soya mu mirire yawe.
1. Witondere inyunganiramirire za soya
Hari abantu bashukwa gufata inyongeramusaruro za soya isoflavone, ziza mu buryo bw'ibinini, aho gufata ibiryo bya soya. Ariko, ibi ntibyagaragaye ko bifite akamaro ka cholesterol. Kubwibyo, ni byiza kurya ibiryo bya soya byose , nka tofu, amata ya soya, na edamame, aho gufata inyongeramusaruro z'ubukorano.
2. Izina rishobora kuba rishuka.
Ntugatekereze ko kuba ijambo "soya" rigaragara muri icyo gicuruzwa, rikubiyemo poroteyine ya soya.
- Isosi ya soya n'amavuta ya soya ntibirimo poroteyine ya soya.
- Hari ibiryo bipfunyitse bishobora kuba byanditsweho "Soya". Iryo ni irindi jambo rya "Soya".
3. Gusoma icyapa ni ngombwa!
Iyo uguze ikintu cya soya, soma neza icyapa cyacyo. Menya neza ko uhisemo ikintu kirimo ibinure bike byuzuye , cholesterol , umunyu n'isukari yongewemo . Hari igihe, ikintu cya soya gifatwa nk'ikintu "kizima" gishobora kuba kirimo ibyo bintu bitari ngombwa.
Ese nkwiye kurya soya ingahe? Ese hari ingaruka mbi?
Niba utarigeze urya soya mbere, ntugatangire kuyirya yose icyarimwe. Tangira buhoro buhoro . Gerageza gusimbuza soya poroteyine y'inyamaswa mu mirire yawe iminsi mike mu cyumweru. Ni uburyo bwiza bwo kugabanya ibinure byuzuye n'ibyago byose byo kurwara.
Wibuke ko indyo nziza atari iyo gukurura ikintu kimwe gusa. Indyo yuzuye irimo imbuto zitandukanye, imboga, imbuto, imbuto n'ibishyimbo ni byo bifite ubuzima bwiza kurusha ibindi.
Muri rusange, soya ni nziza kuyirya mu rugero, ariko hari abantu bashobora kugira ikibazo cyo kumererwa nabi na soya. Ibi ni gake cyane, ariko ni byiza kubimenya.
- Ibibazo byo mu gifu: kubabara mu nda, kubyimba, nibindi.
- Allergie: Hari abantu bashobora kuba bafite allergie kuri soya.
Byongeye kandi, hari inkuru muri bamwe ivuga ko "kurya soya nyinshi cyane, cyane cyane ku bagabo, bishobora kugira ingaruka ku misemburo." Kubera ko hari ibitekerezo bitandukanye bivuguruzanya kuri ibi, biragoye guhita ufata umwanzuro.
Bityo rero, ni byiza kandi byiza kuganira na muganga wawe ku bijyanye n'ingano ya soya ugomba kongeramo mu mirire yawe ndetse niba ikubereye.
Ubutumwa bwo kujyana mu rugo
- Kurya soya bishobora kugabanya urugero rwa cholesterol mbi (LDL) ku kigero cya 3%. Nubwo ibyo atari ingaruka nini, ni ingirakamaro ku buzima muri rusange.
- Kugira ngo ubone umusaruro mwiza, simbura ibiryo by'inyamaswa birimo ibinure byinshi urya ubu, nk'inkoko, inyama z'inka na foromaje, ushyiremo ibiryo nka tofu na soya.
- Mu gihe uguze ibikomoka kuri soya, soma icyapa cyabyo hanyuma uhitemo ibidafite isukari nyinshi, umunyu n'ibinure byinshi.
- Kurya ibiryo bya soya byuzuye (nka tofu, amata ya soya) bigira akamaro kurusha gufata inyunganiramirire ya soya.
- Niba ufite ikibazo ku bijyanye n'ingano ya soya ukwiye kurya cyangwa ingaruka zishobora kubaho, ni ngombwa kuvugana na muganga wawe.
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Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.