Ngaba iSoy ilungile ngokwenene kuwe... okanye hayi? Masithethe ngale nto!

Hayi, ezi soya... ubusazi ukuba iMelika ivelisa isoya eninzi emhlabeni? Kodwa asikuko oko uze ukufundela eli nqaku, akunjalo? Umbuzo onawo ngulo, 'Zithini kanye kanye ezi soya? Ngaba zilungile kum? Ngaba zimbi? Okanye ziphakathi?!'

Kutheni abantu abaninzi besoyika isoya?

“Ndiyaqonda ukuba kutheni abantu ngamanye amaxesha bexhalabele isoya,” utshilo ingcali yokutya ebhalisiweyo uBeth Czerwony, RD, LD, “kuba kukho ulwazi oluninzi oluphikisanayo phaya, kwaye akukho phando luqinisekileyo. Ngoko ke kunokuba yinto edidayo kakhulu kubathengi ukuba bayiqonde.”

Makhe sibone ukuba uNksz Cervoni uthini ngemibuzo emininzi esinayo malunga nesoya, kunye noko akuthethayo ngezinto ezinje ngokuba isoya isempilweni na kunye nendlela esinokuyongeza ngayo ekutyeni kwethu.

Kubekho ingcamango engachanekanga malunga nesoya ixesha elide. Nangona isayensi ibonise ukuba isoya ikhuselekile kwaye isempilweni, loo mbono isabonakala iqhubeka. Kutheni ke ngoko kukho uloyiko? Isoya inembali yempilo enzima, ubuncinane eMntla Melika. Kangangamashumi eminyaka, uphando luye lwabika ulwazi oluphikisanayo malunga nesoya, kwaye imibutho eyahlukeneyo yezempilo ikhuphe iingcebiso malunga nokuba isoya ilungile, ayilunganga, okanye ikhuselekile.

UNksz Cervoni uphendula eminye yemibuzo yakho emikhulu, kuquka izinto ezilungileyo nezingalunganga zokutya isoya. Ukwachaza nendlela ezinye iingcamango eziphosakeleyo eziye zatshintsha ngayo ngokuhamba kwexesha, okanye eziye zafunyaniswa ziphosakele ngokupheleleyo.

Ngaba isoya ayilunganga kwiihormone?

Ii-phytonutrients, okanye ii-phytonutrients, kwisoya zibizwa ngokuba yi-isoflavones. Ezi isoflavones zeqela leekhemikhali elibizwa ngokuba yi-phytoestrogens. Ngamafutshane, zisebenza njengehomoni ye-estrogen emzimbeni. Kangangexesha elide, abantu babesoyika ukuba ukutya isoya kuya kunyusa amanqanaba e-estrogen yabo, nto leyo enokuchaphazela iihomoni, ichaphazele ukuzala, kwaye ibangele umhlaza wamabele. Khawucinge ngexhala elalikho ngelo xesha!

Kodwa uphando olukhulayo lubonise ukuba ii-isoflavones zesoya zisebenza njengohlobo olubuthathaka lwe-estrogen emzimbeni. Oko kukuthi, azinamandla njengoko bekucingwa ngaphambili. Kwelinye icala, ngamanye amaxesha i-soya icetyiswa njengesongezelelo sokutya kwabasetyhini abadlula ekupheliseni ukuya exesheni ukunceda ekunciphiseni iintlungu zexesha lokuya exesheni.

“Enye into ebalulekileyo,” ucacisa uNksz Cervoni, “kukuba ezi phytoestrogens zinokunceda ekwandiseni ukusebenza kakuhle kwamayeza okulwa nomhlaza, afana namayeza e-chemotherapy kunye nonyango lwe-radiation. Ngoko ke ukuba unyangwa umhlaza, ngokuqinisekileyo kufanelekile ukubuza ugqirha wakho malunga nokongeza i-soy ekutyeni kwakho.”

Ngaba kukho unxibelelwano phakathi kwesoya nomhlaza webele?

Abantu abaninzi bayoyika ukuba isoya ibangela umhlaza webele. Oku kufana nebali leehomoni. Kodwa uphando oluqhubekayo lubonise ukuba ukutya isoya akunyusi umngcipheko wakho wokuba nomhlaza. Kutheni abantu becinga oku? Kubuyela kwibali le-phytoestrogens esithethe ngalo ngaphambili - uloyiko lokuba ukutya isoya kuya kwandisa i-estrogen emzimbeni kwaye kubangele umhlaza webele.

Kodwa kufuneka nditsho kwakhona, ngoku kuye kwabonakala ngokucacileyo ukuba oko akuyonyani.

“Kuye kwenziwa uphando oluninzi kule minyaka idlulileyo malunga nendlela isoya echaphazela ngayo iihomoni, ukuzala, kunye nomhlaza, kwaye kubekho inkxalabo eninzi,” utshilo uCervoni. “Kodwa akukho nxibelelwano lucacileyo phakathi kweemveliso zesoya kunye nomhlaza webele. ” Xa sicinga ngalo lonke uphando malunga nesoya, kwane-American Cancer Society iyaqinisekisa ukuba iingenelo zokutya isoya zingaphezulu kwazo naziphi na iingozi ezinokubakho.

Enyanisweni, ezinye izifundo zibonisa ukuba abafazi abatya isoya besebancinci, ingakumbi abo balandela ukutya kwaseAsia, banomngcipheko omncinci wokuba nomhlaza wamabele. Abaphandi bakholelwa ukuba ukubila kunokudlala indima koku.

“Kumazwe aseNtshona, sitya izinto ezifana ne-edamame, ubisi lwesoya, kunye ne-tofu encinci, ngelixa kumazwe aseMpuma, njengaseJapan umzekelo, sidla ngokutya iimveliso zesoya ezivundisiweyo ngakumbi ezifana ne-miso kunye nesosi yesoya,” utshilo. “Kodwa ekugqibeleni, ukuba ukhathazekile ngomhlaza webele, ukuqonda okwangoku kukuba isoya ayincedi okanye ayilimazi.”

Ngaba isoya ichaphazela i-cholesterol?

Mhlawumbi ukhe weva ukuba isoya yehlisa i-cholesterol embi. Ukhe weva nokuba ayinampembelelo. Konke oku kungenxa yeengcebiso eziphumayo malunga nokuba isoya ilungile na kwimpilo yentliziyo okanye hayi. Iyadida kakhulu, akunjalo?

Ngowama-2000, i-US Food and Drug Administration (FDA) yavuma amabango okuba iprotheyini yesoya inciphisa umngcipheko wesifo sentliziyo. Ngokusekelwe koko, i-American Heart Association (AHA) yakhuthaza ukufakwa kweprotheyini yesoya ekutyeni okunamafutha agcweleyo kunye ne-cholesterol ephantsi. Nangona kunjalo, emva kweminyaka embalwa, i-AHA yatshintsha imeko yayo yaza yathi iingenelo ze-soy isoflavones kwintliziyo "zincinci kakhulu okanye azikho."

Oku kusengumxholo wophando. Uphando olukhulu olwenziwe ngo-2020 lufumanise ukuba abantu abatya i-tofu ubuncinane kanye ngeveki babenomngcipheko ophantsi we-18% wesifo sentliziyo kunabo bangayityi rhoqo i-tofu.

Ngamanye amazwi, ukuba isoya ilungile kwi-cholesterol yakho okanye hayi isaxoxwa. Kodwa ubuncinane khumbula oku: Akukho mntu uthi isoya imbi kwi-cholesterol yakho.Naloo nto inkulu kakhulu.

Zithini iingenelo zesoya kwimpilo?

Phakathi kwazo zonke iingxaki malunga nesoya, kubalulekile ukukhumbula ukuba isoya inezibonelelo ezininzi ezaziwayo zempilo. Makhe sijonge ukuba zeziphi.

Inamafutha asempilweni

Uninzi lwamafutha kwiimbotyi zesoya ngamafutha angagcwaliyo. Olu luhlobo lwamafutha "alungileyo". La mafutha anika iingenelo ezahlukeneyo zempilo. Umzekelo, alungile kakhulu kwimpilo yentliziyo.

Kuthekani ke ngohlobo lwamafutha "amabi"? Abizwa ngokuba ngamafutha agcweleyo. Iimbotyi zesoya ziphantsi kakhulu kwezi. Ngokungafaniyo neproteni yezilwanyana (ingakumbi inyama ebomvu), zinokuba namafutha agcweleyo amaninzi.

Khawucinge nje, ubungakanani bamafutha agcweleyo kwisabelo senyama yenkomo buphezulu ngama-90% kunakwisabelo setofu! Oko kuthetha ukuba isoya isenokuba lukhetho olusempilweni kwintliziyo yakho.

Ityebile kwiproteni

Isoya ayinayo iproteni eninzi njengemveliso yezilwanyana, kodwa lukhetho oluhle njengomthombo weproteni esekwe kwizityalo:

• I-Tempeh (indebe e-1): 31 grams
• Iimbotyi zesoya (ezibilisiweyo, indebe e-1): 29 grams
• I-Edamame (ikomityi e-1): iigram ezili-17
• I-Tofu (1/4 yesiqwenga): 9 grams

“Ukuba awufuni inyama ebomvu eninzi ekutyeni kwakho, okanye ukuba ufuna ukuhlala kude neemveliso zezilwanyana ngokubanzi, licebo elihle ukufaka isoya njengenxalenye yokutya okunesondlo esifanelekileyo,” ucebisa uNksz Cervoni.

Ezinye iipowder zeproteni zenziwe ngesoya, nto leyo eyenza ukuba zibe yindlela elungileyo endaweni yeproteni ye-whey kwabo banganyamezeliyo i-lactose okanye abalandela ukutya kwemifuno okanye kwe-vegan.

Igcwele ifayibha

Ukutya ukutya okunesoya yindlela entle yokwandisa ukutya kwakho ifayibha. Inxalenye yesoya ephekiweyo ineegram ezi-6 zefayibha, kuquka ifayibha enyibilikayo nenganyibilikiyo.

"Ifayibha inceda ukugcina inkqubo yakho yokugaya ukutya isempilweni kwaye ikugcina uzive ugcwele ixesha elide," ucacisa uNksz Cervoni. "Kodwa nantsi into ebalulekileyo: I-Tofu inefayibha encinci kakhulu, kwaye ubisi lwesoya ngamanye amaxesha luphantsi. Ukuze ufumane iingenelo zefayibha epheleleyo, kufuneka ujonge ukutya kwesoya epheleleyo, njengeesoya kunye ne-edamame."

Iivithamini ezininzi kunye nezondlo

Ukutya kwesoya kungumthombo omkhulu weevithamini, iiminerali kunye nee-antioxidants. Umzekelo:

• Iqela leevithamini B (iivithamini B)
• Intsimbi
• Izinki

Ukongeza, ukutya okuninzi okusekwe kwisoya kuqiniswe ngevithamini B12, icalcium, kunye nevithamini D. Oku kunceda abantu abatya imifuno ukuba bafumane ezi zondlo zibalulekileyo, ezidla ngokungabikho kukutya kwezityalo.

Indlela elula yokuthatha indawo yobisi

Ukuba awunyamezelani ne-lactose (oko kuthetha ukuba uziva ungakhululekanga esiswini xa usela ubisi), landela ukutya okungenamsoco, okanye ufuna nje ukunciphisa ukutya kwakho ubisi, isoya sisixhobo esibalulekileyo endaweni yaso.

“Ayinaproteni ingako njengobisi lwenkomo,” utshilo uNksz Cervoni, “kodwa yindlela elungileyo yokuyitya.”

Xa kufikwa kwiimveliso zobisi ezisekelwe kwisoya, kukho phantse yonke into onokuyicinga eyenziwe ngobisi. Imizekelo ibandakanya ubisi lwesoya, itshizi yesoya, iyogathi yesoya, kunye ne-ayisikhrim yesoya.

Ngaba kukho naziphi na iingxaki kwisoya?

Ngaphandle kwezinto ezilungileyo, kukho nezinye izinto ezimbalwa ekufuneka uziqwalasele malunga nesoya. UNksz Cervoni ukhankanya izinto ezimbalwa ekufuneka uzikhumbule xa ufaka iimveliso zesoya kunye nesoya ekutyeni kwakho.

• Iprotein ephantsi kancinci (xa ithelekiswa neemveliso zezilwanyana). "Nanini na xa ususa iimveliso zezilwanyana ekutyeni kwakho, qiniseka ukuba wongeza imithombo emininzi yeprotein elungileyo, esekelwe kwizityalo," ucebisa.
• Ezinye iimveliso zinokuba neswekile eninzi. Ayizizo zonke iimveliso zesoya ezineswekile eyongeziweyo, kodwa ezinye zinayo. Umzekelo, xa uthenga ubisi lwesoya, khetha uhlobo oluqhelekileyo endaweni yohlobo olunencasa. Kububulumko ukufunda ilebheli.
• Amaxabiso anokuba phezulu kancinci. Nangona ngoku ebiza kancinci kunangaphambili, iimveliso ezisekelwe kwisoya ngamanye amaxesha zinokuba zibiza kakhulu kunezo zisekelwe kwimveliso yobisi.
• Ingadibana namayeza e-thyroid. Ukuba unyangwa iingxaki ze-thyroid, qiniseka ukuba uthetha nogqirha wakho malunga nokuba ingakanani isoya efanelekileyo kuwe. Basenokukuxelela ukuba ubeke ixesha olichithayo usitya isoya kunye nexesha olichithayo usela amayeza akho.

Ziziphi iindlela ezilungileyo zokufumana isoya?

Ngaba ukulungele ukongeza isoya ekutyeni kwakho? Nazi ezinye iindawo onokuzifumana kuzo isoya:

• I-Tofu (ngamanye amaxesha ibizwa ngokuba yi-bean curd)
• I-Tempeh (njengekhekhe eyenziwe ngeesoya ezivundisiweyo)
• I-Edamame (iimbotyi zesoya eziluhlaza ezingavuthwanga – zingatyiwa zibilisiwe)
• I-Miso (i-soy paste ebilisiwe - esetyenziswa kwiisuphu nakwiisosi)
• Ubisi lwesoya
• Isosi yesoyi
• Iisoya ezipheleleyo (zingatyiwa ziluhlaza)

Ukuba awuqinisekanga ukuba uqale phi, singakunceda nangalo nto. UNksz Cervoni wabelana ngeeresiphi ezimnandi onokuzenza usebenzisa iimveliso zesoya. Kukho nedizethi emnandi eyenziwe ngetofu!

• I-Asian Sesame Edamame: Esi sidlo sityebileyo kwi-fiber kulula kakhulu ukusenza ngokongeza iincasa ezifana negalikhi kunye ne-wasabi.
• I-Edamame Hummus: Enye indlela emnandi neluhlaza endaweni ye-hummus yesintu ye-chickpea. Yonwabele ngee-pita chips zengqolowa epheleleyo okanye imifuno eqoshiweyo (njengeminqathe, iikhukhamba).
• I-Vegetarian Red Bean Chili: Isitya esinempilo sentliziyo, esinempilo sentliziyo esenziwe ngee-soy crumbles endaweni yenyama.
• I-Tofu Manicotti eneSpinach neTshizi: Isidlo esilula sase-Itali esineegram ezimbini zamafutha kuphela ngokuphakelwa ngakunye.
• I-Skillet Tofu eneBroccoli kunye nePeppers: Isitya esizaliswe yimifuno emitsha enokuba setafileni yakho ngaphantsi kwemizuzu engama-20.
• I-Chocolate Espresso Tofu Mousse: Idizethi ekhrimu, ephuphayo, nenekhalori eziphantsi eya kukholisa nabani na onencasa emnandi.

Izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, yintoni oyifumanayo ekhaya kule ntetho yonke malunga nesoya? Ngamafutshane, isoya kukutya okukhuselekileyo nokunesondlo uninzi lwexesha. Amanye amabali othusayo ngayo, njengokuba inokubangela ukuphazamiseka kweehomoni kwaye ibangele umhlaza webele, ngoku awakaqinisekiswa luphando lwangoku.

Isoya ineproteni esemgangathweni, amafutha asempilweni, ifayibha, iivithamini, kunye neeminerali . Isoya lukhetho oluhle, ingakumbi ukuba ungumntu otya imifuno okanye ujonge ukunciphisa ukutya ubisi.

Kodwa khumbula, ezinye iimveliso zesoya zinokuba neswekile eninzi, kwaye kubalulekile ukubonana nogqirha wakho ukuba uthatha amayeza e-thyroid. Njengayo yonke into, kungcono ukutya isoya njengenxalenye yokutya okunesondlo . Akulunganga ukutya nantoni na kakhulu.

Ngoko ke, musa ukoyika isoya ngokungeyomfuneko. Yongeza ekutyeni kwakho ngendlela ekufaneleyo, ngokuqonda. Ukuba unemibuzo, kungcono ubuze ingcali yesondlo okanye ugqirha. Uyifumene?

Isoya , iisoya, iingenelo zesoya, iingxaki zesoya, ukutya okunempilo, iproteni, itofu