Ese koko Soya ni nziza kuri wewe... cyangwa si nziza? Reka tuvuge kuri ibi!

Ah, izi soya ... wari uzi ko Amerika ikora soya nyinshi ku isi? Ariko si byo waje gusoma iyi nkuru, si byo se? Ikibazo ufite ni iki, 'Izi soya ni iki koko? Ese ni nziza kuri njye? Ni mbi? Cyangwa hari aho biri hagati?!'

Kuki abantu benshi batinya soya?

"Ndumva impamvu abantu rimwe na rimwe bahangayikishwa na soya," uyu ni Beth Czerwony, RD, LD, inzobere mu mirire, "kuko hari amakuru menshi avuguruzanya, kandi hari ubushakashatsi buke bufatika. Bityo rero bishobora gutera urujijo ku baguzi kubyumva."

Reka turebe icyo Madamu Cervoni avuga ku bibazo byinshi dufite kuri soya, ndetse n'icyo avuga ku bintu nko kumenya niba soya ari nziza n'uko twayishyira mu mirire yacu.

Hashize igihe kinini hari igitekerezo kitari cyo kuri soya. Nubwo siyansi yagaragaje ko soya ari nziza kandi ifite ubuzima bwiza, icyo gitekerezo gisa n'aho kigihari. None se kuki hari ubwoba bwinshi? Soya ifite amateka y'ubuzima agoye, nibura muri Amerika ya Ruguru. Mu myaka ibarirwa muri za mirongo, ubushakashatsi bwagaragaje amakuru avuguruzanya kuri soya, kandi imiryango itandukanye y'ubuzima yatanze inama ku bijyanye no kumenya niba soya ari nziza, mbi, cyangwa se ifite umutekano.

Madamu Cervoni arasubiza bimwe mu bibazo bikomeye ufite, harimo ibyiza n'ibibi byo kurya soya. Anasobanura uburyo imyumvire imwe n'imwe itari yo yagiye ihinduka uko igihe cyagiye gihita, cyangwa byagaragaye ko ari amakosa rwose.

Ese soya ni mbi ku misemburo?

Intungamubiri, cyangwa phytonutrients, muri soya zitwa isoflavones. Izi isoflavones ziri mu itsinda ry’ibinyabutabire ryitwa phytoestrogens. Mu magambo make, zigira uruhare runini mu gukora nk’umusemburo wa estrogen mu mubiri. Abantu bamaze igihe kinini batinya ko kurya soya byakongera urugero rwa estrogen mu mubiri wabo, ibyo bikaba byagira ingaruka ku misemburo, ku burumbuke, no gutera kanseri y’ibere. Tekereza impungenge zari zihari icyo gihe!

Ariko ubushakashatsi bwinshi bwagaragaje ko isoflavones za soya zigira uruhare runini mu gutuma estrogen iba nke mu mubiri. Ni ukuvuga ko zidakomeye nkuko byatekerezwaga mbere. Ku rundi ruhande, hari igihe soya igirwa inama yo kuba inyongera ku bagore bari mu gihe cyo gucura kugira ngo igabanye ububabare bwo mu gihe cy'imihango.

Madamu Cervoni asobanura ati: "Ikindi kintu cy'ingenzi ni uko izi phytoestrogens zishobora gufasha kongera ubushobozi bw'imiti irwanya kanseri, nka chemotherapy na radiation therapy. Niba rero uri kuvurwa kanseri, ni ngombwa kubaza muganga wawe ibijyanye no kongera soya mu mirire yawe."

Ese hari isano iri hagati ya soya na kanseri y'ibere?

Abantu benshi batinya ko soya itera kanseri y'ibere. Ibi ni nk'inkuru y'imisemburo. Ariko ubushakashatsi bukomeje bwerekanye ko ibiryo bya soya bidatuma umuntu arwara kanseri. Kuki abantu batekereza ibi? Bigaruka ku nkuru ya phytoestrogens twavuze mbere - ubwoba bw'uko kurya soya byongera estrogen mu mubiri bigatera kanseri y'ibere.

Ariko ngomba nongere mbabwire ko byagaragaye neza ko ibyo atari ukuri.

Cervoni agira ati: "Hakozwe ubushakashatsi bwinshi mu myaka yashize ku kuntu soya igira ingaruka ku misemburo, uburumbuke, na kanseri, kandi hari impungenge nyinshi." Ariko nta sano igaragara hagati y'ibikomoka kuri soya na kanseri y'ibere. Urebye ubushakashatsi bwose bwakozwe kuri soya, ndetse n'Umuryango w'Abanyamerika ushinzwe kurwanya kanseri yemeza ko inyungu zo kurya soya ziruta ingaruka zishobora kubaho.

Mu by’ukuri, hari ubushakashatsi bwerekana ko abagore barya soya kuva bakiri bato, cyane cyane abakurikiza indyo zo muri Aziya, bafite ibyago bike byo kurwara kanseri y’ibere. Abashakashatsi bemeza ko fermentation ishobora no kugira uruhare muri ibi.

Agira ati: “Mu bihugu by’Iburengerazuba bw’isi, turya ibintu nka edamame, amata ya soya, na tofu nkeya, mu gihe mu bihugu by’Iburasirazuba, nk’Ubuyapani, dukunda kurya ibintu bya soya byasembuye cyane nka miso na sosi ya soya.” Ariko amaherezo, niba uhangayikishijwe na kanseri y’ibere, ubu ngubu irasobanutse neza ko soya ntacyo ifasha cyangwa ngo iyigireho ingaruka mbi.”

Ese soya igira ingaruka kuri cholesterol?

Ushobora kuba warumvise ko soya igabanya cholesterol mbi. Warumvise kandi ko nta ngaruka igira. Ibi byose ni ingaruka z'inama zitangwa ku bijyanye no kumenya niba soya ari nziza ku buzima bw'umutima n'imitsi. Birateye urujijo cyane, si byo se?

Mu 2000, Ikigo gishinzwe Ibiribwa n'Imiti muri Amerika (FDA) cyemeje ibirego bivuga ko poroteyine ya soya igabanya ibyago byo kurwara indwara z'umutima. Hashingiwe kuri ibyo, Ishyirahamwe ry'Abanyamerika ry'Umutima (AHA) ryashishikarije gushyira poroteyine ya soya mu ndyo irimo ibinure byinshi na cholesterol. Ariko, nyuma y'imyaka mike, AHA yahinduye icyerekezo cyayo ivuga ko inyungu za soya isoflavones mu mitsi y'umutima "ari nto cyane cyangwa ntaho zigeze."

Iyi ni ingingo y’ubushakashatsi iracyari ingingo ikomeye. Ubushakashatsi bwakozwe mu 2020 bwagaragaje ko abantu barya tofu nibura rimwe mu cyumweru bafite ibyago byo kurwara indwara z’umutima biri hasi ho 18% ugereranyije n’abarya tofu gake.

Mu yandi magambo, niba soya ari nziza kuri cholesterol yawe cyangwa atari yo biracyari impaka. Ariko byibuze wibuke ibi: Nta muntu uvuga ko soya ari mbi kuri cholesterol yawe.Ibyo nabyo ni ikibazo gikomeye.

Ni izihe nyungu za soya ku buzima?

Mu bibazo byose bihangayikishije soya, ni ngombwa kwibuka ko soya ifite ibyiza byinshi bizwi ku buzima. Reka turebe ibyo ari byo.

Irimo ibinure byiza

Ibinure byinshi biri muri soya ni ibinure bitarasesekaye. Ibi ni ibinure "byiza". Bitanga inyungu zitandukanye ku buzima. Urugero, ni byiza cyane ku buzima bw'umutima.

None se bite ku bwoko bw'ibinure "bibi"? Byitwa ibinure byuzuye. Soya ni nke cyane muri ibi. Bitandukanye na poroteyine z'amatungo (cyane cyane inyama zitukura), zishobora kuba zifite ibinure byuzuye.

Tekereza gato, ingano y'ibinure byuzuye mu gice cy'inyama z'inka iri hejuru ya 90% ugereranyije n'igice cy'ifu ya tofu! Ibyo bivuze ko soya ishobora kuba amahitamo meza ku mutima wawe.

Ikungahaye kuri poroteyine

Soya nta poroteyine nyinshi ifite nk'ibikomoka ku matungo, ariko ni amahitamo meza nk'isoko ya poroteyine ikomoka ku bimera:

• Tempeh (igikombe 1): garama 31
• Soya (yatetse, igikombe 1): garama 29
• Edamame (igikombe 1): garama 17
• Tofu (igice kimwe cya kane cy'igice): garama 9

Madamu Cervoni agira ati: "Niba udashaka inyama nyinshi zitukura mu mirire yawe, cyangwa niba ushaka kwirinda ibikomoka ku matungo muri rusange, ni byiza gushyiramo soya mu ndyo yuzuye."

Ifu zimwe na zimwe za poroteyine nazo zikorwa muri soya, bigatuma ziba igisimbura cyiza cya poroteyine ya whey ku bantu batihanganira lactose cyangwa bakurikiza indyo y’abarya imboga cyangwa abarya inyama gusa.

yuzuye fibre

Kurya ibiryo birimo soya ni uburyo bwiza bwo kongera fibre urya. Igice kimwe cya soya itetse kirimo garama zigera kuri 6 za fibre, harimo fibre ishongesha n'idashongesha.

Madamu Cervoni arasobanura ati: "Fibre ifasha mu gutuma ugogora wawe umererwa neza kandi bigatuma wumva uryoshye igihe kirekire." Ariko iki ni ikintu cy'ingenzi: Tofu ifite fibre nkeya cyane, kandi amata ya soya rimwe na rimwe aba make. Kugira ngo ubone fibre yuzuye, ugomba kwita ku biribwa bya soya byose, nka soya na edamame."

Vitamine nyinshi n'intungamubiri

Ibiribwa bya soya ni isoko nziza ya vitamine, imyunyungugu, na antioxydants. Urugero:

• Vitamine B (vitamine B) zo mu bwoko bwa Vitamine B
• Icyuma
• Zinc

Byongeye kandi, ibiryo byinshi bikomoka kuri soya bikungahaye kuri vitamine B12, kalisiyumu, na vitamine D. Ibi bifasha abarya imboga kubona izi ntungamubiri z'ingenzi, ubusanzwe zibura mu biribwa by'ibimera.

Uburyo bworoshye bwo gusimbura amata

Niba ufite ikibazo cyo kudashobora kunywa lactose (bivuze ko ubabara mu gifu iyo unywa amata), kurikiza indyo y’abarya ibikomoka ku bimera gusa, cyangwa ushaka kugabanya ibyo urya, soya ni ikintu cy’ingenzi cyasimbura ibikomoka ku mata.

Madamu Cervoni agira ati: "Nta poroteyine nyinshi ifite nk'amata y'inka, ariko ni ubundi buryo bwiza bwo kuyirya."

Ku bijyanye n'ibikomoka ku mata bikomoka kuri soya, hari ibintu byose ushobora gutekerezaho bikozwe mu mata. Urugero, harimo amata ya soya, foromaje ya soya, yawurute ya soya, na ice cream ya soya.

Ese hari ingaruka mbi zikomoka kuri soya?

Uretse ibyiza, hari n'ibindi bintu bike ugomba kwitaho kuri soya. Madamu Cervoni agaragaza ibintu bike ugomba kuzirikana mu gihe wongeramo ibikomoka kuri soya n'ibikomoka kuri soya mu mirire yawe.

• Poroteyine nkeya (ugereranije n'ibikomoka ku matungo). "Igihe cyose uvanyeho ibikomoka ku matungo mu mirire yawe, menya neza ko wongeyemo poroteyine nyinshi nziza zikomoka ku bimera," arasaba.
• Hari ibikomoka kuri soya bishobora kuba birimo isukari nyinshi. Si ko byose birimo isukari yongewemo, ariko hari n'ibindi biba birimo. Urugero, iyo uguze amata ya soya, hitamo ubwoko busanzwe aho guhitamo ubwoko buryoshye. Ni byiza gusoma icyapa cyanditseho.
• Ibiciro bishobora kuba biri hejuru gato. Nubwo bihendutse ubu ugereranije n'uko byari bimeze mbere, ibikomoka kuri soya rimwe na rimwe bishobora kuba bihenze kurusha ibikomoka ku mata.
• Bishobora kugira ingaruka ku miti ya tiroyide. Niba uri kuvurwa ibibazo bya tiroyide, menya neza ko uganira na muganga wawe ku ngano ya soya ikubereye. Bashobora kukubwira ko ugomba kugabanya igihe urya soya n'igihe ufata imiti yawe.

Ni ubuhe buryo bwiza bwo kubona soya?

Witeguye kongeramo soya mu mirire yawe? Dore ahantu hamwe na hamwe ushobora gusanga soya:

• Tofu (rimwe na rimwe yitwa umutsima w'ibishyimbo)
• Tempeh (nk'umugati ukozwe muri soya ikaranze)
• Edamame (soya y'icyatsi kibisi itarakura - ishobora kuribwa itetse)
• Miso (umugati wa soya urimo gushyuha - ukoreshwa mu isupu n'isosi)
• Amata ya soya
• Isosi ya soya
• Soya yuzuye (ishobora kuribwa ari mbisi)

Niba utazi aho wahera, na twe dushobora kugufasha. Madamu Cervoni atwereka uburyohe bwiza ushobora gukora ukoresheje soya. Hari n'akantu karyoshye gakozwe muri tofu!

• Edamame ya Sesame yo muri Aziya: Iyi funguro ikungahaye kuri fibre yoroshye cyane kuyitegura wongeyeho uburyohe nka tungurusumu na wasabi.
• Edamame Hummus: Ubundi buryo bushimishije kandi bw'icyatsi kibisi aho kuba hummus gakondo y'ibishyimbo. Ishimire hamwe n'ibirayi by'ingano yose cyangwa imboga zaciwe (nk'ikaroti, concombre).
• Chili y'ibishyimbo bitukura by'abarya imboga: Ibiryo biryoshye kandi bifite ubuzima bwiza bikozwe mu bimera bivanze na soya aho kuba inyama.
• Tofu Manicotti irimo Epinari na Foromaje: Ifunguro ryoroheje ry’ibiryo gakondo by’Abataliyani rifite garama 2 gusa z’ibinure kuri buri gice.
• Tofu yo mu ifu irimo Brokoli n'urusenda: Ifunguro ririmo imboga nshya zishobora kuba ku meza yawe mu minota iri munsi ya 20.
• Sokolate Espresso Tofu Mousse: Deseri nziza, iteye ishozi, kandi ifite karori nkeya izashimisha umuntu wese ufite amenyo meza.

Ibintu ugomba kwibuka (Ubutumwa bwo kujyana mu rugo)

None se, ni iki uvana muri ibi biganiro byose kuri soya? Muri make, soya ni ifunguro ryiza kandi rifite intungamubiri muri rusange. Zimwe mu nkuru ziteye ubwoba kuri yo, nko kuba ishobora kwangiza imisemburo no gutera kanseri y'ibere, ubu ubushakashatsi buriho bwaragaragaje ko ari mbi.

Soya irimo poroteyine nziza, ibinure byiza, fibre, vitamine, n'imyunyungugu . Soya ni amahitamo meza, cyane cyane niba urya imboga cyangwa ushaka kugabanya amata.

Ariko ibuka ko bimwe mu bicuruzwa bya soya bishobora kuba birimo isukari nyinshi, kandi ni ngombwa kugisha inama muganga wawe niba ufata imiti ya tiroyide. Kimwe n'ibindi byose, ni byiza kurya soya mu ndyo yuzuye . Si byiza kurya ikintu cyose cyane.

Rero, ntugatinye soya bitari ngombwa. Shyiramo mu mirire yawe mu buryo bukunogeye, kandi ubyitondeye. Niba ufite ikibazo icyo ari cyo cyose, ni byiza kubaza inzobere mu mirire cyangwa muganga. Urabyumva?

Soya , soya, ibyiza bya soya, ibibi bya soya, ibiryo byiza, poroteyine, tofu