Umele ukuba ubukhe wayibona 'iSoy Milk' xa usiya kwivenkile enkulu, akunjalo? Abanye abantu bayayijonga kuba bengenakusela ubisi lwenkomo, ngenxa yeemeko ezifana nokunganyamezelani ne-lactose. Kodwa ubisi lwesoya lungaphezulu nje kokuba yinto ethatha indawo yalo. Lunezibonelelo ezininzi ezixabisekileyo zempilo emizimbeni yethu. Nangona ekuqaleni lwaluveliswa njengemveliso ephumayo xa kusenziwa i-tofu, ubisi lwesoya ngoku lusiselo esinempilo esamkelekileyo. Makhe sithethe ngalo ngokweenkcukacha namhlanje.
Zithini iingenelo zempilo zobisi lwesoya?
Iivithamini, iiminerali, kunye nee-antioxidants ezifumaneka kubisi lwesoya zibaluleke kakhulu kwimpilo yethu.
Ngamafutshane, iivithamini ze-B ezikubisi lwesoya zibalulekile kwimpilo yeeseli zethu zemithambo-luvo kunye ne-DNA. Zikwanceda ekuthinteleni ezinye iintlobo ze-anemia. Ke ngoko, oku kungaba sisisombululo esihle sokunciphisa ukudinwa nokudinwa esikuva rhoqo.
Ukongeza, ubisi lwesoya lumthombo olungileyo weprotheyini . Ekubeni luneprotheyini esekwe kwizityalo, luxhasa kakhulu ukukhula okunempilo kunye nokugcinwa kwemisipha kunye namalungu ethu omzimba. Ekubeni lufana kakhulu nolwakhiwo lwesondlo nobisi lwenkomo, luyindlela elungileyo kwabo bangenakusela ubisi lwenkomo.
Ukongeza, nazi ezinye zezona zibonelelo ziphambili.
Igalelo kwimpilo yengqondo
Ubisi lwesoya lutyebile kwii-omega-3 fatty acids. La ngamafutha abalulekileyo "alungileyo" angenakuveliswa yimizimba yethu yodwa, kodwa anxulunyaniswa nomngcipheko ophantsi wezifo ezinxulumene nenkumbulo ezifana ne-dementia kunye nesifo se-Alzheimer. Nangona uphando lusaqhubeka, isoya yenye yezona ndawo zibalaseleyo ze-omega-3s ezingezizo ezezilwanyana.
Impilo yentliziyo ephuculweyo
Ubisi lwesoya lukwanceda ekugcineni impilo yenkqubo yakho yentliziyo. Ubisi lwesoya sisiselo esityebileyo kwi-potassium . I-Potassium yiminerali ebalulekileyo enceda ukulawula uxinzelelo lwegazi kunye nokugcina ukubetha kwentliziyo rhoqo. Ukongeza, ubisi lwesoya lufunyenwe lunceda ukunciphisa amanqanaba e-cholesterol egazini, ingakumbi kubantu abane-cholesterol ephezulu.
Ukunciphisa iimpawu zokuya esikhathini
Ubisi lwesoya lunekhemikhali ebizwa ngokuba yi-isoflavones. Zikwabizwa ngokuba yi-phytoestrogens. Ngamafutshane, ziikhompawundi ezifumaneka kwizityalo ezisebenza njengohlobo olubuthathaka lwehomoni ye-estrogen emizimbeni yethu. Ngenxa yoko, izifundo zibonise ukuba ukutya ubisi lwesoya kunye nezinye iimveliso zesoya kunokunciphisa iimpawu zokuya exesheni, ezifana nobushushu.
Ubisi lwesoya lunesondlo njani?
Ubisi oluninzi lwesoya oluthengiswayo luyaqiniswa. Oku kuthetha ukuba xa ubisi lwenziwa, kongezwa izondlo ezongezelelweyo kulo. Ke ngoko, luyimithombo elungileyo yecalcium, ebalulekileyo emizimbeni yethu. Ukufumana icalcium eyaneleyo kunokuqinisa amathambo akho kwaye kunciphise umngcipheko we-osteoporosis, isifo esibhitya amathambo.
Ubisi lwesoya yindlela elungileyo yokufumana izondlo ezininzi, ezinje ngevithamini A, ivithamini B, ipotassium, icalcium, i-retinol, i-folate, kunye ne-choline.
Makhe sijonge ulwazi lwesondlo olukwikomityi eqhelekileyo yobisi lwesoya (malunga nama-240 milliliters).
| Izondlo | Imali equlathwe kwikomityi enye (ดีวประ มา ย) |
|---|---|
| Iikhalori | 100 |
| Iiproteni | Iigram ezisi-7 |
| Amafutha | Iigram ezi-4 |
| Iicarbohydrate | Iigram ezi-8 |
| Ifayibha | Igram e-1 |
| Iswekile | Iigram ezi-6 |
Izinto ekufuneka uzikhumbule xa usebenzisa ubisi lwesoya
Nangona ii-isoflavones ezikwisoya zinokunceda kwiimpawu zokuya exesheni, kukwakho nobungqina bokuba zinokuba nemiphumo emibi kwezinye iimeko. Kusafuneka uphando oluthe kratya ngale nto, kodwa ezinye izifundo zibonisa ukuba zinokuba nefuthe ekunciphiseni umsebenzi we-thyroid gland. Oku kuthetha ukuba zinokuchaphazela ukuveliswa kweehomoni ze-thyroid.
Nangona kunjalo, ezi zifundo azikacaci. Ngoko ke, ukuba ufumana iodine eyaneleyo ekutyeni kwakho kwemihla ngemihla, akukho bungqina bokuba ukusela ubisi lwesoya kuya kuba nefuthe elikhulu kwi-thyroid yakho.
Eyona nto ibalulekileyo kukuba ukuba sele unengxaki ye-thyroid, kungcono ukuthetha nogqirha wakho ngaphambi kokongeza izinto ezifana nobisi lwesoya ekutyeni kwakho.
Ukongeza, nabani na one-allergies kwiimveliso zesoya kufuneka aphephe ukusela ubisi lwesoya. Ukuba kukho umntu ohlala endlwini yakho one-allergies zesoya, lumka xa usebenzisa ubisi lwesoya ukulungiselela ukutya, kuba i-allergies inokubakho.
Indlela yokongeza ubisi lwesoya ekutyeni kwethu?
Ubisi lwesoya ngoku lufumaneka lula kwiivenkile ezinkulu nakwiivenkile zokutya okunempilo eSri Lanka. Ungalwenza nasekhaya ukuba uyathanda.
Ukuze wenze oku, thatha malunga ne-280 grams yeembotyi zesoya uze uzicwilise emanzini ubusuku bonke. Emva koko zibilise ezi mbotyi kwiikomityi zamanzi ezili-12 malunga nemizuzu eli-10. Ngoku yongeza la manzi kunye neembotyi zesoya uze udibanise kakuhle de zibe zithambile. Okulandelayo, fudumeza lo mxube kubushushu obuphantsi malunga nemizuzu engama-40. Ukuba uyathanda, ungongeza netyuwa okanye iswekile ukuze uzive ungcono. Ekugqibeleni, hluza lo mxube ngelaphu ukuze ususe iindawo eziqinileyo. Olu bisi lwesoya olulungisiweyo, njengobisi lwenkomo, lungagcinwa efrijini malunga neveki.
Nazi ezinye iindlela onokongeza ngazo ubisi lwesoya ekutyeni kwakho kwemihla ngemihla:
- Yongeza xa usenza i-smoothie.
- Yongeza kwikofu.
- Yitya necereal.
- Sebenzisa ukwenza iimveliso zokubhaka ezifana neekeyiki.
- Sebenzisa xa usenza iikhari.
Umyalezo Wokuya Ekhaya
- Ubisi lwesoya luyindlela entle yokukhetha ubisi lwenkomo olusekelwe kwizityalo kwaye lutyebile kwiiproteni, iivithamini kunye neeminerali.
- Ekubeni ityebile kwi-omega-3, iluncedo kakhulu kwimpilo yengqondo nentliziyo. Ikwanceda ekunciphiseni amanqanaba e-cholesterol.
- Inokunceda ukulawula ezinye iimpawu ezinxulumene nokuya exesheni.
- Ukuba unesifo se-thyroid okanye une-allergy yesoya, thetha nogqirha wakho ngaphambi kokusebenzisa ubisi lwesoya.
- Isiselo esinempilo esinokongezwa lula ekutyeni kwakho kwemihla ngemihla ngeendlela ezahlukeneyo.
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