Soya Yakanakira Iwe Zvechokwadi Here... Kana Kuti Kwete? Ngatikurukurei Izvi!

Ah, soya idzi... waiziva here kuti America ndiyo inobereka soya yakawanda pasi rose? Asi handizvo zvawakauya kuzoverenga chinyorwa chino, handiti? Mubvunzo waunawo ndewekuti, 'Ndezvipi chaizvo soya idzi? Dzakanaka kwandiri here? Dzakaipa here? Kana kuti dziri pakati nepakati here?!'

Sei vanhu vazhinji vachitya soya?

"Ndinonzwisisa kuti sei vanhu dzimwe nguva vachinetseka nezve soya," anodaro nyanzvi yezvekudya yakanyoreswa Beth Czerwony, RD, LD, "nekuti kune ruzivo rwakawanda runopesana, uye hapana tsvakurudzo yakakwana. Saka zvinogona kuvhiringidza vatengi kunzwisisa."

Ngationei kuti Ms. Cervoni anoti chii nezvemibvunzo yakawanda yatinayo nezve soya, pamwe nezvaanotaura nezvezvinhu zvakaita sekuti soya ine hutano here uye kuti tingaiwedzera sei mukudya kwedu.

Kwave nepfungwa dzisina kururama nezve soya kwenguva yakareba. Kunyangwe sainzi yakaratidza kuti soya yakachengeteka uye ine hutano, pfungwa iyoyo ichiripo. Saka nei kutya kwose uku? Soya ine nhoroondo yehutano yakaoma, kunyanya kuNorth America. Kwemakumi emakore, tsvakurudzo yakashuma ruzivo rwakasiyana nezve soya, uye masangano akasiyana-siyana ehutano akapa mazano pamusoro pekuti soya yakanaka here, yakaipa here, kana kuti yakachengeteka here.

Mai Cervoni vanopindura mimwe yemibvunzo yako mikuru, kusanganisira zvakanakira nezvayakaipira kudya soya. Vanotsanangurawo kuti mamwe mafungiro asina kunaka akachinja sei nekufamba kwenguva, kana kuti akaonekwa kuti haana kururama zvachose.

Soya yakaipa here kumahormone?

Zvine phytonutrients, kana kuti phytonutrients, mu soy zvinonzi isoflavones. Idzi isoflavones dziri muboka remakemikari rinonzi phytoestrogens. Zvichitaurwa zviri nyore, dzinoita se hormone estrogen mumuviri. Kwenguva yakareba, vanhu vaitya kuti kudya soy kwaizowedzera mazinga e estrogen, izvo zvaigona kukanganisa mahormone, kukanganisa kubereka, uye kukonzera kenza yemazamu. Fungidzira kunetseka panguva iyoyo!

Asi ongororo dziri kuramba dzichiwedzera dzakaratidza kuti soy isoflavones inoshanda semhando isina simba yeestrogen mumuviri. Kureva kuti, haina simba sezvaimbofungidzirwa. Kune rumwe rutivi, soy dzimwe nguva inokurudzirwa sechikafu chekuwedzera kuvakadzi vari kuenda kumwedzi kuti vabatsire kuderedza kusagadzikana kwekuenda kumwedzi.

"Chimwe chinhu chakakosha," anotsanangura Ms. Cervoni, "ndechekuti ma phytoestrogens aya anogona kubatsira kuwedzera kushanda kwemishonga yekurwisa kenza, yakadai semishonga yechemotherapy uye radiation therapy. Saka kana uri kurapwa kenza, zvakakosha kubvunza chiremba wako nezvekuwedzera soy mukudya kwako."

Pane hukama here pakati pesoya nekenza yemazamu?

Vanhu vazhinji vanotya kuti soya inokonzera kenza yemazamu. Izvi zvakafanana nenyaya yemahormone. Asi tsvakiridzo iri kuenderera mberi yakaratidza kuti chikafu chesoya hachiwedzere njodzi yekubatwa nekenza. Sei vanhu vachifunga izvi? Zvinodzokera kunyaya yephytoestrogens yatakambotaura nezvayo - kutya kuti kudya soya kuchawedzera estrogen mumuviri uye kuchakonzera kenza yemazamu.

Asi ndinofanira kutaura zvakare, zvave pachena kuti izvozvo hazvisi zvechokwadi.

"Kwave nekutsvagurudzwa kwakawanda mumakore apfuura pamusoro pekuti soya inokanganisa sei mahormone, kubereka, uye kenza, uye kwave nekunetseka kukuru," anodaro Cervoni. "Asi hapana hukama hwakajeka pakati pezvigadzirwa zvesoya nekenza yemazamu. " Tichifunga nezvetsvagurudzo dzese pamusoro pesoya, kunyangwe American Cancer Society inosimbisa kuti mabhenefiti ekudya soya anopfuura chero njodzi dzinogona kuitika.

Kutaura zvazviri, dzimwe ongororo dzinoratidza kuti vakadzi vanodya soya kubva pazera diki, kunyanya avo vanotevera kudya kwekuAsia, vane mukana mudiki wekuva nekenza yemazamu. Vaongorori vanotenda kuti kuvirisa kunogonawo kuita basa iri.

"Munyika dzekuMadokero, tinodya zvinhu zvakaita seedamame, mukaka wesoya, uye tofu shoma, nepo munyika dzekuMabvazuva, seJapan semuenzaniso, tinowanzo kudya zvigadzirwa zvesoya zvakaviriswa zvakanyanya zvakaita semiso nesoya muto," anodaro. "Asi pakupedzisira, kana uchinetseka nezvegomarara remazamu, kunzwisisa kuripo ndekwekuti soya haibatsiri kana kuikuvadza."

Ko soya inokanganisa cholesterol here?

Pamwe wakambonzwa kuti soya inoderedza cholesterol yakaipa. Wakambonzwawo kuti haina zvayakanakira. Zvese izvi zvinokonzerwa nemazano ekuti soya yakanaka here pahutano hwemwoyo kana kuti kwete. Zvinovhiringidza, handiti?

Muna 2000, US Food and Drug Administration (FDA) yakatendera zvichemo zvekuti soy protein inoderedza njodzi yechirwere chemwoyo. Zvichibva pane izvozvo, American Heart Association (AHA) yakakurudzira kuiswa kwesoy protein mukudya kushoma mumafuta akazara uye cholesterol. Zvisinei, makore mashoma gare gare, AHA yakachinja maonero ayo ikati mabhenefiti e soy isoflavones mumoyo "aive madiki kwazvo kana kuti hapana."

Iyi ichiri nyaya yekutsvagisa. Ongororo huru yakaitwa muna 2020 yakawana kuti vanhu vaidya tofu kanenge kamwe chete pasvondo vaiva nenjodzi yakaderera ye18% yekubatwa nechirwere chemwoyo pane avo vaidya tofu kashoma.

Nemamwe mashoko, kana soya yakanaka kune cholesterol yako kana kuti kwete zvichiri kutaurwa. Asi zvirinani yeuka izvi: Hapana ari kuti soya yakaipa kune cholesterol yako.Izvo zvinhu zvikuru zvakare.

Ndezvipi zvakanakira soya pahutano?

Pakati pezvinetso zvese nezve soya, zvakakosha kuyeuka kuti soya ine zvakawanda zvinozivikanwa pahutano. Ngationei kuti ndezvipi.

Ine mafuta ane hutano

Mafuta mazhinji ari musoya mafuta asina kuguta. Aya ndiwo mafuta "akanaka". Aya anopa mabhenefiti akasiyana-siyana ehutano. Semuenzaniso, anobatsira zvikuru pahutano hwemwoyo.

Saka zvakadini nerudzi rwemafuta "akaipa"? Anonzi mafuta akazara. Soya dzine mafuta mashoma kwazvo. Kusiyana nemapuroteni emhuka (kunyanya nyama tsvuku), dzinogona kuva nemafuta akawandisa.

Chimbofungai, huwandu hwemafuta akazara muchikamu chenyama yemombe hwakakwira ne90% kupfuura muchikamu chetofu! Izvi zvinoreva kuti soya inogona kuva sarudzo ine hutano kumoyo wako.

Yakapfuma muprotein

Soya haina mapuroteni akawanda sezvinobva mumhuka, asi isarudzo yakanaka sechitubu chemapuroteni anobva mumiti:

• Tempeh (1 kapu): 31 gramu
• Soya (yakabikwa, kapu imwe): 29 magiramu
• Edamame (kapu imwe): 17 magiramu
• Tofu (chikamu chimwe muzvina chechidimbu): 9 gramu

"Kana usingade nyama tsvuku yakawanda mukudya kwako, kana kuti uchida kurega kudya zvigadzirwa zvemhuka, zvakanaka kuisa soya mukudya kwakaringana," vanodaro Ms. Cervoni.

Mamwe mapuroteni eupfu anogadzirwawo kubva ku soy, zvichiita kuti ave imwe nzira yakanaka yekuchinja whey protein kune avo vasingashiviriri lactose kana vanotevera kudya kwemiriwo kana kwevegan.

Yakazara nefaibha

Kudya chikafu chine soya inzira yakanaka yekuwedzera kudya kwako fiber. Chikamu chimwe chete chesoya yakabikwa chine magiramu matanhatu e fiber, kusanganisira fiber inonyungudika uye isinganyungudike.

"Fiber inobatsira kuchengetedza kugaya kwako kwakasimba uye kunoita kuti unzwe wakaguta kwenguva yakareba," vanotsanangura kudaro Ms. Cervoni. "Asi hechino chinhu chakakosha: Tofu haina fiber yakawanda, uye mukaka wesoya dzimwe nguva hauna fiber yakawanda. Kuti uwane mabhenefiti akazara efiber, unofanirwa kutarisa kune chikafu chesoya chakazara, senge soya needamame."

Mavhitamini akawanda uye zvinovaka muviri

Zvikafu zvesoya zvine mavhitamini, zvicherwa, uye ma antioxidants akawanda. Semuenzaniso:

• Mavhitamini eboka reB (mavhitamini eB)
• Simbi
• Zingi

Pamusoro pezvo, zvekudya zvakawanda zvinobva musoya zvinowedzerwa vhitamini B12, calcium, uye vhitamini D. Izvi zvinobatsira vanodya miriwo chete kuwana zvinovaka muviri izvi zvakakosha, izvo zvinowanzo shaikwa muzvikafu zvezvirimwa.

Chinhu chiri nyore kutsiva mukaka

Kana usina lactose yakakwana (zvichireva kuti unonzwa kusagadzikana mudumbu paunenge uchinwa mukaka), tevera kudya kwevegan, kana kungoda kuderedza kudya kwako kwemukaka, soya chinhu chinokosha chinotsiva mukaka.

"Haina mapuroteni akawanda semukaka wemombe," anodaro Ms. Cervoni, "asi inzira yakanaka."

Kana zvasvika kune zvigadzirwa zvemukaka zvakagadzirwa nesoya, pane zvese zvaunogona kufunga nezvazvo zvinogadzirwa nemukaka. Mienzaniso inosanganisira mukaka wesoya, soya cheese, soya yogurt, uye soya ice cream.

Pane zvimwe zvakaipa here nezve soy?

Pamusoro pezvinhu zvakanaka, kune zvimwe zvinhu zvishoma zvekufunga nezvazvo nezve soya. Ms. Cervoni anotaura zvinhu zvishoma zvekufunga nezvazvo kana uchiwedzera zvigadzirwa zve soya ne soya mukudya kwako.

• Mapuroteni mashoma (zvichienzaniswa nezvinogadzirwa nemhuka). "Pese paunobvisa zvinogadzirwa nemhuka mukudya kwako, iva nechokwadi chekuti wawedzera mapuroteni akawanda akanaka anobva muzvirimwa," anokurudzira kudaro.
• Zvimwe zvigadzirwa zvinogona kunge zvine shuga yakawanda. Hazvisi zvese zvigadzirwa zve soya zvine shuga yakawedzerwa, asi zvimwe zvine shuga yakawedzerwa. Semuenzaniso, kana uchitenga mukaka we soya, sarudza mhando isina kuzara panzvimbo pemhando ine flavour. Zvakanaka kuverenga label.
• Mitengo inogona kukwira zvishoma. Kunyangwe zvava zvakachipa pari zvino kupfuura kare, zvigadzirwa zvesoya dzimwe nguva zvinogona kudhura kupfuura zvemukaka.
• Inogona kukanganisana nemishonga ye thyroid. Kana uri kurapwa matambudziko e thyroid, iva nechokwadi chekutaura nachiremba wako nezvekuti soya yakawanda zvakakunakira. Vanogona kukuudza kuti uverenge nguva yaunodya soya nenguva yaunotora mushonga wako.

Ndeipi nzira dzakanakisisa dzekuwana soya?

Wagadzirira kuwedzera soya mukudya kwako here? Heano mamwe manzvimbo ekuwana soya:

• Tofu (dzimwe nguva inonzi bhinzi curd)
• Tempeh (senge keke rakagadzirwa nesoya dzakaviriswa)
• Edamame (soya dzegirini dzisati dzakura - dzinogona kudyiwa dzakabikwa)
• Miso (soya paste yakaviriswa - inoshandiswa mumasobho nemumasosi)
• Mukaka wesoya
• Soya muto
• Soya dzose (dzinogona kudyiwa dzisina kubikwa)

Kana musingazive pekutangira, tinogonawo kukubatsirai nazvo. Ms. Cervoni anopa mamwe mabikirwo anonaka aunogona kugadzira uchishandisa zvigadzirwa zve soya. Kune kunyange dhizeti rinonaka rakagadzirwa ne tofu!

• Asian Sesame Edamame: Iyi ndiro ine fiber yakawanda iri nyore kugadzira nekuwedzera zvinonaka zvakaita segariki newasabi.
• Edamame Hummus: Imwe nzira inonakidza uye yakasvibira panzvimbo pehummus yechinyakare yechickpea. Nakidzwa ne whole wheat pita chips kana miriwo yakachekwa (senge makarotsi, magaka).
• Chili yemuriwo ine bhinzi dzvuku: Chikafu chine hutano pamoyo, chinogadzirwa nesoya crumbles pachinzvimbo chenyama.
• Tofu Manicotti neSipinachi neCheese: Chikafu chidiki cheItaly chine magiramu maviri emafuta chete pachikamu chimwe nechimwe.
• Tofu Yakakangwa NeBroccoli Nemhiripiri: Chikafu chine miriwo mitsva inogona kudyiwa patafura yako mumaminitsi asingasviki makumi maviri.
• Chocolate Espresso Tofu Mousse: Dessert ine kirimu, inonaka, uye ine macalorie mashoma inofadza chero munhu ane sweet toothpick.

Zvinhu zvaunofanira kurangarira (Mharidzo Yekuenda Nayo Kumba)

Zvakanaka, saka chii chaunowana kubva muhurukuro iyi yese pamusoro pesoya? Zvichitaurwa zviri nyore, soya chikafu chakachengeteka uye chine hutano zvakanyanya. Dzimwe dzenyaya dzinotyisa pamusoro payo, dzakadai sekugona kwayo kukanganisa mahormone uye kukonzera kenza yemazamu, ikozvino dzave kurambwa neongororo dziri kuitwa pari zvino.

Soya ine mapuroteni emhando yepamusoro, mafuta ane hutano, fiber, mavhitamini, uye zvicherwa . Soya isarudzo yakanaka, kunyanya kana uri munhu anodya miriwo chete kana kuti uchida kuderedza kudya mukaka.

Asi yeuka, zvimwe zvigadzirwa zvesoya zvinogona kuva neshuga yakawanda, uye zvakakosha kubvunza chiremba wako kana uri kutora mishonga ye thyroid. Kufanana nezvimwe zvese, zvakanaka kudya soya sechikamu chekudya kwakaringana . Hazvina kunaka kudya chero chinhu chakawandisa.

Saka, usatya soya zvisina kufanira. Wedzera mukudya kwako nenzira inokukodzera, uchiziva. Kana uine mibvunzo, zvakanaka kubvunza nyanzvi yezvekudya kana chiremba. Wanzwisisa here?

Soya , soya, mabhenefiti esoya, kuipa kwesoya, chikafu chine hutano, mapuroteni, tofu