Ngaba nawe ungumntu ozama izinto ezahlukeneyo ukunciphisa amanqanaba e-cholesterol? Ngoko ke kufuneka ukuba uvile ukuba ukutya ukutya kwe-soya, oko kukuthi, izinto ezifana ne-tofu, kulungile kwi-cholesterol. Abanye abantu baqhele ukongeza ubisi lwe-soya oluncinci kwi-oatmeal yabo kwisidlo sakusasa, okanye ukutya i-edamame njengesidlo sasemva kwemini. Ngoko ke yintoni inyaniso kweli bali? Ngaba ukutya i-soya kuyichaphazela ngokwenene i-cholesterol emizimbeni yethu? Makhe sithethe ngale nto nzulu kancinci.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Ngaba i-soy iyayichaphazela ngokwenene i-cholesterol?
Ngamafutshane, ewe, inefuthe elithile. Ezinye izifundo zonyango zibonisa ukuba ukongeza iprotheyini yesoya ekutyeni kwakho kunokunceda ukulawula amanqanaba e-cholesterol. Kodwa into ebalulekileyo ekufuneka uyiqonde apha kukuba ubungqina boku abunamandla kangako. Oko kukuthi, ukutya isoya yodwa akuyi kuyisombulula ingxaki ye-cholesterol.
Kodwa nantsi into. Ukutya isoya kufunyenwe kunciphisa amanqanaba akho e-LDL ("amabi") e-cholesterol nge- 3% . Ngoku mhlawumbi ucinga, "Wow, i-3% sisixa esincinci, akunjalo?" Ewe, sinjalo. Sisixa esincinci kakhulu. Kodwa kumntu ozama ukusebenzisa yonke into anokuyenza ukunciphisa i-cholesterol yakhe, kwanale 3% ifanelekile.
Kwaye isoya ayikokutya nje kuphela. Iqulethe nezinye izinto ezininzi ezilungileyo.
- Ngumthombo olungileyo weproteni .
- Ityebile kwifayibha .
- Ikwanazo nezinye ii-omega-3 fatty acids ezisempilweni entliziyweni (kodwa azifani nee-omega-3s ezifumaneka kwiintlanzi ezifana nesalmon kunye netuna).
- Okubaluleke kakhulu kukuba, isoya ayinayo i-cholesterol kwaye inamafutha agcweleyo aphantsi kakhulu, nto leyo eyingozi emzimbeni.
Ngoko ke, isoya ayisiyonto imangalisayo yokunciphisa i-cholesterol, kodwa bubulumko ukufaka isoya njengenxalenye yokutya kwakho ngokubanzi, ingakumbi endaweni yokutya okunamafutha amaninzi ezilwanyana.
Ngoko ke, yintoni esifanele siyongeze ekutyeni?
Ukuze ufumane iziphumo ezilungileyo, kufuneka utshintshe ukutya okutyayo okwangoku okunamafutha amaninzi ezilwanyana ngeemveliso ezisekelwe kwisoya. Oku kuya kunceda kakhulu ekunciphiseni inani lamafutha agcweleyo owatyayo. Nazi ezinye iinguqu onokuzenza kwindlela otya ngayo.
| Udla ngokutya ntoni? | Isidlo sesoya esinokuthathelwa indawo |
|---|---|
| Inkukhu | I-Tofu - Umzekelo, ungenza i-tofu curry. |
| Inyama yenkomo engumgubo | Inyama yeSoya (Iproteni yeSoya enemibala) |
| Iisoseji | Isoseji yesoya (inja yesoya) |
| Ubisi lwenkomo | Ubisi lwesoya - kodwa jonga ilebhile uze ukhethe uhlobo olune-calcium eyongeziweyo kunye ne-vitamin D, kwaye luneswekile encinci. |
| Ibhotolo | Ibhotolo yesoya |
| Itshizi enamafutha amaninzi | Isonka samasi |
| Izidlo ezicutshungulwayo | Ikomityi ye-edamame ebilisiweyo |
Ezinye izinto ezimbalwa ekufuneka uzazi malunga nesoya
Kubaluleke kakhulu ukukhumbula la manqaku ngaphambi kokuba wongeze isoya ekutyeni kwakho.
1. Lumka malunga nezongezo zesoya
Abanye abantu bayalingeka ukuba bathathe izongezo zesoya isoflavone, eziza ngendlela yeepilisi, endaweni yokutya isoya. Nangona kunjalo, ezi azikabonakali ukuba ziluncedo kwi-cholesterol. Ke ngoko, kungcono ukutya ukutya kwesoya epheleleyo , okufana ne-tofu, ubisi lwesoya, kunye ne-edamame, endaweni yokutya izongezo zokwenziwa.
2. Eli gama linokukhohlisa.
Musa ukucinga ukuba ngenxa yokuba igama elithi "soy" livela kwimveliso, liqulethe iproteni yesoya.
- Isosi yesoya kunye neoyile yesoya azinazo iiproteni zesoya.
- Ezinye ukutya ezipakishiweyo zisenokuba zibhalwe "iSoya". Elo ligama elinye elithetha "iSoya."
3. Ukufunda ilebheli kuyimfuneko!
Xa uthenga imveliso yesoya, funda ilebheli ngononophelo. Qiniseka ukuba ukhetha imveliso enamafutha agcweleyo aphantsi, i-cholesterol , ityuwa , kunye neswekile eyongeziweyo . Ngamanye amaxesha, iimveliso zesoya ezithathwa 'njengezisempilweni' zinokuba nezi zinto ngokungeyomfuneko.
Ndifanele nditye isoya engakanani? Ngaba kukho naziphi na iziphumo ebezingalindelekanga?
Ukuba awukaze uyitye isoya ngaphambili, ungaqali ukuyitya yonke ngaxeshanye. Qala kancinci . Zama ukutshintsha isoya endaweni yeprotheyini yezilwanyana ekutyeni kwakho iintsuku ezimbalwa ngeveki. Yindlela entle yokunciphisa ukutya kwakho okunamafutha agcweleyo kunye nomngcipheko wesifo ngokubanzi.
Khumbula, ukutya okulungileyo akukukutya okunesondlo. Ukutya okunesondlo okuquka iintlobo ngeentlobo zeziqhamo, imifuno, amandongomane, imbewu kunye neembotyi yeyona nto isempilweni.
Isoya idla ngokukhuselekile ukuyitya ngokulinganisela, kodwa abanye abantu basenokungakhululeki ngenxa yesoya. Oku kunqabile kakhulu, kodwa kulungile ukukwazi.
- Iingxaki zokugaya ukutya: iintlungu zesisu, ukudumba, njl.
- Ii-Allergy: Abanye abantu banokuba ne-allergy kwi-soy.
Ukongeza, kukho ibali phakathi kwabanye elithi "ukutya isoya eninzi kakhulu, ingakumbi kumadoda, kunokuchaphazela iihomoni." Ekubeni kukho izimvo ezahlukeneyo eziphikisanayo ngale nto, kunzima ukufikelela kwisigqibo kwangoko.
Ngoko ke, kungcono kakhulu ukuthetha nogqirha wakho malunga nokuba ingakanani isoya ekufuneka uyongeze ekutyeni kwakho kunye nokuba ikulungele na.
Umyalezo Wokuya Ekhaya
- Ukutya isoya kunokunciphisa amanqanaba e-cholesterol embi (LDL) nge-3%. Nangona oko kungengomphumo mkhulu, kuyingenelo kwimpilo iyonke.
- Ukuze ufumane iziphumo ezilungileyo, tshintsha ukutya okunamafutha amaninzi okutyayo kwizilwanyana okutyayo ngoku, njengenkukhu, inyama yenkomo, netshizi, ngokutya okufana netofu kunye nenyama yesoya.
- Xa uthenga iimveliso zesoya, funda ilebheli uze ukhethe ezo zingenashukela, ityuwa, kunye namafutha agcweleyo.
- Ukutya ukutya okugcwele isoya (okufana netofu, ubisi lwesoya) kuyasebenza ngakumbi kunokuthatha izongezo zesoya.
- Ukuba unemibuzo malunga nokuba kufuneka utye ingakanani isoya okanye iziphumo ebezingalindelekanga, kubalulekile ukuthetha nogqirha wakho.
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