Unofanira kunge wakaona 'Soy Milk' paunoenda kusupamaketi, handiti? Vamwe vanhu vanotendeukira kwairi nekuti havakwanise kunwa mukaka wemombe, senge nekuda kwezvirwere zvakaita sekusawirirana nelactose. Asi mukaka wesoya hausi kungotsiva chete. Une mabhenefiti akawanda akakosha pahutano kumuviri wedu. Kunyangwe pakutanga wakagadzirwa sechinhu chimwe chete pakugadzira tofu, mukaka wesoya ikozvino chinwiwa chinovaka muviri chinogamuchirwa nevakawanda. Ngatitaurei nezvazvo zvakadzama nhasi.
Ndezvipi zvakanakira mukaka wesoya pahutano?
Mavhitamini, zvicherwa, uye ma antioxidants ari mumukaka wesoya zvakakosha zvikuru pahutano hwedu.
Zvichitaurwa zviri nyore, mavhitamini eB ari mumukaka wesoya akakosha pahutano hwemasero edu etsinga uye DNA. Anobatsirawo kudzivirira mamwe marudzi ekushaya ropa. Saka, izvi zvinogonawo kuva mhinduro yakanaka yekuderedza kuneta kwatinowanzo kunzwa.
Pamusoro pezvo, mukaka wesoya inzvimbo yakanaka kwazvo yemapuroteni . Sezvo uine mapuroteni anobva mumiti, unotsigira zvikuru kukura kwakanaka uye kuchengetedza tsandanyama dzedu nenhengo. Sezvo wakafanana zvikuru mukugadzirwa kwezvinovaka muviri nemukaka wemombe, inzira yakanaka kune avo vasingakwanise kunwa mukaka wemombe.
Pamusoro pezvo, heano mamwe mabhenefiti makuru.
Mupiro kuhutano hwehuropi
Mukaka wesoya wakapfuma mumafuta e-omega-3. Aya mafuta "akanaka" akakosha ayo miviri yedu isingakwanise kugadzira yoga, asi ane chekuita nekudzikira kwenjodzi yezvirwere zvine chekuita nendangariro zvakaita sedementia nechirwere cheAlzheimer. Kunyangwe tsvakurudzo ichiri kuenderera mberi, soya ndeimwe yenzvimbo dzakanakisisa dzemafuta e-omega-3 asiri emhuka.
Hutano hwemwoyo huri nani
Mukaka wesoya unobatsirawo kuchengetedza hutano hwemwoyo netsinga dzako. Mukaka wesoya chinwiwa chakapfuma mu potassium . Potassium imineral inokosha inobatsira kudzora BP uye kuchengetedza kurova kwemoyo nguva dzose. Pamusoro pezvo, mukaka wesoya wakawanikwa uchibatsira kuderedza cholesterol muropa, kunyanya kuvanhu vane cholesterol yakakwira.
Kuderedza zviratidzo zvekuenda kumwedzi
Mukaka wesoya une kemikari inonzi isoflavones. Inonziwo phytoestrogens. Zvichitaurwa zviri nyore, imakemikari anowanikwa mumiti anoshanda sechimiro chisina simba chehormone yeestrogen mumiviri yedu. Nekuda kweizvozvo, zvidzidzo zvakaratidza kuti kudya mukaka wesoya nezvimwe zvigadzirwa zvesoya kunogona kuderedza zviratidzo zvekusvika pakuguma kuenda kumwedzi, zvakaita sekupisa.
Mukaka wesoya unovaka sei muviri?
Mukaka wesoya wakawanda uri kutengeswa wakasimbiswa. Izvi zvinoreva kuti kana mukaka wagadzirwa, zvinovaka muviri zvakawanda zvinowedzerwa pauri. Nokudaro, ndiwo manyuko akanaka ecalcium, ayo akakosha kumiviri yedu. Kuwana calcium yakakwana kunogona kusimbisa mapfupa ako uye kuderedza njodzi ye osteoporosis, chirwere chinoita kuti mapfupa aonde.
Mukaka wesoya inzira yakanaka yekuwana zvinovaka muviri zvakawanda, zvakaita sevhitamini A, vhitamini B, potassium, calcium, retinol, folate, uye choline.
Ngatitarisei ruzivo rwezvekudya zviri mukapu yenguva dzose yemukaka wesoya (inenge 240 milliliters).
| Zvinovaka Muviri | Huwandu huri mukapu imwe (ดีวประ มา ย) |
|---|---|
| Macalorie | 100 |
| Mapuroteni | magiramu manomwe |
| Mafuta | magiramu mana |
| Makabhohaidhiretsi | magiramu masere |
| Faibha | 1 gramu |
| Shuga | magiramu matanhatu |
Zvinhu zvekurangarira kana uchishandisa mukaka we soya
Kunyangwe hazvo isoflavones iri musoya ichigona kubatsira nezviratidzo zvekuenda kumwedzi, pane humbowo hwekuti inogona kunge iine mimwe migumisiro yakaipa mune dzimwe nguva. Kutsvagurudza kwakawanda kuchiri kudiwa pane izvi, asi zvimwe zvidzidzo zvinoratidza kuti inogona kunge iine mhedzisiro pakuderedza mashandiro egland re thyroid. Izvi zvinoreva kuti inogona kukanganisa kugadzirwa kwemahormone e thyroid.
Zvisinei, zvidzidzo izvi hazvisati zvanyatsojeka. Saka, kana ukawana iodine yakakwana kubva mukudya kwako kwezuva nezuva, hapana humbowo huripo hwekuti kunwa mukaka wesoya kuchaita kuti thyroid yako ishande zvakanaka.
Chinhu chinonyanya kukosha ndechekuti kana uine chirwere chethyroid, zvakanaka kutaura nachiremba wako usati wawedzera zvinhu zvakaita semukaka wesoya mukudya kwako.
Pamusoro pezvo, chero ani zvake ane allergies kuzvigadzirwa zve soy anofanira kusanwa mukaka we soy. Kana mumwe munhu mumba mako aine allergies ye soy, chenjerera pakushandisa mukaka we soy kugadzira chikafu, sezvo allergies yacho inogonawo kuitika.
Nzira yekuwedzera mukaka wesoya mukudya kwedu?
Mukaka wesoya wava kuwanikwa zviri nyore muzvitoro zvikuru nezvitoro zvekudya zvine hutano muSri Lanka. Unogona kuubika kumba kana uchida.
Kuti uite izvi, tora magiramu angangoita 280 ebhinzi dzesoya wodzinyika mumvura husiku hwese. Wobva wabika bhinzi idzi mumakapu gumi nemaviri emvura kwemaminitsi gumi. Iye zvino wedzera mvura iyi nebhinzi dzesoya pamwe chete wosanganisa zvakanaka kusvika zvanyatsonaka. Tevere, pisa musanganiswa uyu pamoto mudiki kwemaminitsi angangoita 40. Kana uchida, unogona zvakare kuwedzera munyu kana shuga kuti unakirwe nazvo. Pakupedzisira, sefa musanganiswa uyu nejira kuti ubvise zvikamu zvakasimba. Mukaka wesoya uyu wakagadzirwa, kungofanana nemukaka wemombe, unogona kuchengetwa mufiriji kweinenge vhiki.
Heano mamwe maitiro aungawedzera mukaka wesoya mukudya kwako kwezuva nezuva:
- Wedzera pakugadzira smoothie.
- Wedzera kune kofi.
- Idya nezviyo.
- Shandisa kugadzira zvigadzirwa zvebhekari zvakaita semakeke.
- Shandisa pakugadzira ma curry.
Mharidzo Yekuenda Nayo Kumba
- Mukaka wesoya inzvimbo yakanaka yekudya kubva mumiti panzvimbo pemukaka wemombe uye wakapfuma mumapuroteni, mavitamini, uye zvicherwa.
- Zvaine omega-3 yakawanda, inobatsira zvikuru pahutano hwepfungwa nemwoyo. Inobatsirawo kuderedza cholesterol.
- Zvinogona kubatsira kudzora zvimwe zviratidzo zvine chekuita nekuguma kuenda kumwedzi.
- Kana uine chirwere chethyroid kana kuti une allergy yesoya, taura nachiremba wako usati washandisa mukaka wesoya.
- Chinwiwa chine hutano chinogona kuwedzerwa nyore nyore pakudya kwako kwezuva nezuva nenzira dzakasiyana-siyana.
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