Uriwo munhu ari kuedza zvinhu zvakasiyana-siyana here kuderedza cholesterol? Saka unofanira kunge wakanzwa kuti kudya chikafu chesoya, kureva zvinhu zvakaita setofu, kwakanaka kune cholesterol. Vamwe vanhu vakajaira kuwedzera mukaka wesoya muoatmeal yavo yekudya kwekuseni, kana kudya edamame sekudya kwemasikati. Saka chokwadi chiri munyaya iyi chii? Kudya soya kunokanganisa cholesterol mumuviri wedu here? Ngatitaurei nezvazvo zvakadzama.
Ko soya inokanganisa cholesterol zvechokwadi here?
Zvichitaurwa zviri nyore, hongu, zvine zvazvinobatsira. Dzimwe ongororo dzezvekurapa dzinoratidza kuti kuwedzera soy protein mukudya kwako kunogona kubatsira kudzora cholesterol. Asi chinhu chakakosha kunzwisisa pano ndechekuti humbowo hweizvi hahuna kusimba zvakanyanya. Kureva kuti, kudya soy chete hakuzogadzirise dambudziko re cholesterol.
Asi hechino chinhu. Kudya soya kwakawanikwa kunoderedza huwandu hweLDL ("yakaipa") cholesterol yako neinenge 3% . Iye zvino ungangove uchifunga kuti, "Wow, 3% idiki, handiti?" Ehe, ndizvozvo. Idiki kwazvo. Asi kune mumwe munhu ari kuedza kushandisa zvese zvaanogona kuita kuderedza cholesterol yake, kunyangwe iyi 3% inokosha.
Uye soya haisi chikafu chete. Ine zvimwe zvinhu zvakawanda zvakanaka.
- Ndiyo nzvimbo yakanaka yemapuroteni .
- Yakapfuma mufayibha .
- Inewo mamwe maomega-3 fatty acids ane hutano hwemoyo (asi kwete rudzi rumwe chete rweomega-3s runowanikwa muhove dzakadai sesalmon netuna).
- Chinonyanya kukosha ndechekuti soya haina cholesterol uye ine mafuta mashoma akazara, izvo zvinokuvadza muviri.
Saka, soya haisi nzira yekuderedza cholesterol, asi kuchenjera kuisa soya mukudya kwako, kunyanya pachinzvimbo chezvikafu zvine mafuta akawanda emhuka.
Saka, chii chatinofanira kuwedzera pakudya?
Kuti uwane mhedzisiro yakanaka, unofanira kutsiva chikafu chauri kudya parizvino chine mafuta akawanda emhuka nezvigadzirwa zve soya. Izvi zvinobatsira zvikuru mukuderedza huwandu hwemafuta akazara aunodya. Heano mamwe mashanduko aunogona kuita pakudya kwako.
| Unowanzo dya chikafu chipi? | Chikafu chesoya chinogona kutsiviwa |
|---|---|
| Huku | Tofu - Semuenzaniso, unogona kugadzira tofu curry. |
| Nyama yemombe yakakuyiwa | Nyama yeSoya (Mapuroteni eSoya Akagadzirwa) |
| Masoseji | Sosoji yesoya (imbwa yesoya) |
| Mukaka wemombe | Mukaka wesoya - asi tarisa pane label wosarudza rudzi rune calcium nevhitamini D yakawedzerwa, uye shuga shoma. |
| Ruomba | Bota reSoy nzungu |
| Chizi chine mafuta akawanda | Chizi chesoya |
| Zvekudya zvakagadziriswa | Kapu ye edamame yakabikwa |
Zvimwe zvinhu zvaunofanira kuziva nezve soy
Zvakakosha zvikuru kurangarira pfungwa idzi usati waisa soya mukudya kwako.
1. Chenjerera nezve soy supplements
Vamwe vanhu vanoedzwa kutora soy isoflavone supplements, iyo inouya muchimiro chemapiritsi, panzvimbo pesoy foods. Zvisinei, izvi hazvina kuratidzwa kuti zvine zvazvinobatsira pa cholesterol. Saka, zvakanaka kudya soy foods yakazara , yakadai se tofu, soy milk, uye edamame, panzvimbo pema artificial supplements.
2. Zita racho rinogona kunyengedza.
Usafunge kuti nekuti izwi rekuti "soya" rinowanikwa muchigadzirwa chacho, rine mapuroteni esoya.
- Soy sauce nemafuta e soya hazvina mapuroteni e soya.
- Zvimwe zvekudya zvakaputirwa zvinogona kunge zvakanyorwa kuti "Soya". Iri ndiro rimwe shoko rekuti "Soya."
3. Kuverenga chinyorwa chacho chinhu chinodiwa!
Paunotenga chigadzirwa chesoya, verenga zviri papepa racho nokungwarira. Iva nechokwadi chekusarudza chigadzirwa chine mafuta akawandisa , cholesterol , munyu , uye shuga yakawedzerwa . Dzimwe nguva, zvigadzirwa zvesoya zvinoonekwa se "zvine hutano" zvinogona kunge zvine zvinhu izvi zvisina basa.
Ndinofanira kudya soya yakawanda sei? Pane mimwe migumisiro yakaipa here?
Kana usati wambodya soya kare, usatange kudya yakawanda panguva imwe chete. Tanga zvishoma nezvishoma . Edza kushandisa soya panzvimbo peprotein yemhuka mukudya kwako mazuva mashoma pasvondo. Inzira yakanaka yekuderedza kudya kwako mafuta akawandisa uye njodzi yekurwara.
Yeuka kuti kudya kwakanakisisa hakusi kwekungodya chinhu chimwe chete. Kudya kwakaringana kunosanganisira michero yakasiyana-siyana, miriwo, nzungu, mhodzi, nebhinzi ndiko kune hutano hwakanaka.
Soya inowanzo dyiwa zvine mwero, asi vamwe vanhu vanogona kunzwa kusagadzikana kubva ku soya. Izvi hazviwanzoitiki, asi zvakanaka kuziva nezvazvo.
- Matambudziko ekugaya chikafu: kurwadziwa mudumbu, kuzvimba, nezvimwewo.
- Kurwara: Vamwe vanhu vanogona kunge vaine allergies kune soya.
Pamusoro pezvo, kune nyaya pakati pevamwe inoti "kudya soya yakawandisa, kunyanya kuvarume, kunogona kukanganisa mahormone." Sezvo paine maonero akasiyana-siyana anokakavadzana panyaya iyi, zvakaoma kusvika pamhedziso nekukasika.
Saka, zvakachengeteka uye zvine hungwaru kutaura nachiremba wako nezvekuti unofanira kuwedzera soya yakawanda sei pakudya kwako uye kana yakakunakira.
Mharidzo Yekuenda Nayo Kumba
- Kudya soya kunogona kuderedza huwandu hwecholesterol yakaipa (LDL) ne3%. Kunyange zvazvo izvozvo zvisiri mhedzisiro huru, zvinobatsira hutano hwese.
- Kuti uwane mhedzisiro yakanaka, tsiva chikafu chine mafuta akawanda chemhuka chauri kudya parizvino, senge huku, nyama yemombe, nechizi, nechikafu chakaita setofu nenyama yesoya.
- Paunenge uchitenga zvigadzirwa zvesoya, verenga zviri papepa wosarudza izvo zvine shuga shoma, munyu, uye mafuta akawandisa.
- Kudya chikafu chesoya chose (senge tofu, mukaka wesoya) kunoshanda zvakanyanya pane kutora soya supplements.
- Kana muine mibvunzo pamusoro pekuti munofanira kudya soya yakawanda sei kana kuti migumisiro inogona kuitika, zvakakosha kutaura nachiremba wenyu.
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