Ingabe i-soya ikulungele ngempela... noma cha? Ake sixoxe ngalokhu!

Ah, lawa ma-soya... bewazi ukuthi iMelika ikhiqiza i-soya eningi kakhulu emhlabeni? Kodwa akusikho lokho oze ukuzofunda lesi sihloko, akunjalo? Umbuzo onawo uthi, 'Ayini ngempela lawa ma-soya? Ingabe alungile kimi? Ingabe mabi? Noma ingabe aphakathi nendawo?!'

Kungani abantu abaningi kangaka besaba isoya?

"Ngiyaqonda ukuthi kungani abantu ngezinye izikhathi bekhathazeka ngesoya," kusho isazi sokudla esibhalisiwe uBeth Czerwony, RD, LD, "ngoba kunolwazi oluningi oluphikisanayo laphaya, futhi kuncane kakhulu ucwaningo oluqinisekile. Ngakho kungaba yinto edidayo ngempela kubathengi ukuthi bayiqonde."

Ake sibone ukuthi uNkk. Cervoni uthini ngemibuzo eminingi esinayo mayelana nesoya, kanye nokuthi uthini ngezinto ezifana nokuthi isoya inempilo yini nokuthi singayifaka kanjani ekudleni kwethu.

Sekuyisikhathi eside kunombono ongalungile mayelana nesoya. Ngisho noma isayensi ikhombisile ukuthi isoya iphephile futhi inempilo, lowo mbono usabonakala uqhubeka. Pho kungani ukwesaba konke lokhu? Isoya inomlando wezempilo oyinkimbinkimbi, okungenani eNyakatho Melika. Sekungamashumi eminyaka ucwaningo lubike ulwazi oluphikisanayo mayelana nesoya, futhi izinhlangano ezahlukene zezempilo zikhiphe izincomo mayelana nokuthi isoya lihle, libi, noma liphephile.

UNksz Cervoni uphendula eminye yemibuzo yakho emikhulu, okuhlanganisa izinzuzo nezingozi zokudla isoya. Uchaza nokuthi eminye imibono eyiphutha ishintshe kanjani ngokuhamba kwesikhathi, noma ifakazelwe ukuthi iyiphutha ngokuphelele.

Ingabe isoya libi kuma-hormone?

Ama-phytonutrients, noma ama-phytonutrients, ku-soy abizwa ngokuthi ama-isoflavones. Lawa ma-isoflavones angaphansi kweqembu lamakhemikhali elibizwa ngokuthi ama-phytoestrogens. Kalula nje, asebenza njenge-hormone i-estrogen emzimbeni. Isikhathi eside, abantu babesaba ukuthi ukudla i-soy kuzokwandisa amazinga abo e-estrogen, okungathinta ama-hormone, kuthinte ukuzala, futhi kubangele umdlavuza webele. Cabanga ngokukhathazeka ngaleso sikhathi!

Kodwa ucwaningo olukhulayo lukhombisile ukuthi ama-isoflavone e-soy asebenza njengohlobo olubuthakathaka lwe-estrogen emzimbeni. Okusho ukuthi, awanamandla njengoba kwakucatshangwa ngaphambili. Ngakolunye uhlangothi, i-soy ngezinye izikhathi inconywa njengesengezo sokudla kwabesifazane abadlula esikhathini sokuya esikhathini ukusiza ekunciphiseni ukungakhululeki kwesikhathi sokuya esikhathini.

"Enye into ebalulekile," kuchaza uNkk. Cervoni, "ukuthi lawa ma-phytoestrogens angasiza ekwandiseni ukusebenza kahle kwemithi yokulwa nomdlavuza, njengemithi yokwelapha ngamakhemikhali kanye nokwelashwa ngemisebe. Ngakho-ke uma welashwa ngomdlavuza, kufanelekile ukubuza udokotela wakho mayelana nokufaka i-soy ekudleni kwakho."

Ingabe kukhona ukuxhumana phakathi kwe-soy nomdlavuza webele?

Abantu abaningi besaba ukuthi isoya ibangela umdlavuza webele. Lokhu kufana nendaba yama-hormone. Kodwa ucwaningo oluqhubekayo lukhombisile ukuthi ukudla isoya akukhulisi ingozi yakho yokuba nomdlavuza. Kungani abantu becabanga lokhu? Kubuyela emuva endabeni yama-phytoestrogens esikhulume ngayo ngaphambili - ukwesaba ukuthi ukudla isoya kuzokwandisa i-estrogen emzimbeni futhi kubangele umdlavuza webele.

Kodwa kufanele ngisho futhi, manje sekuvele kwafakazelwa ukuthi lokho akulona iqiniso.

"Kube nocwaningo oluningi eminyakeni edlule mayelana nendlela isoya ethinta ngayo ama-hormone, ukuzala, kanye nomdlavuza, futhi kube nokukhathazeka okukhulu," kusho uCervoni. "Kodwa akukho ukuxhumana okucacile phakathi kwemikhiqizo yesoya nomdlavuza webele. " Uma sibheka lonke ucwaningo ngesoya, ngisho ne-American Cancer Society iyaqinisekisa ukuthi izinzuzo zokudla isoya zidlula noma yiziphi izingozi ezingaba khona.

Eqinisweni, ezinye izifundo zisikisela ukuthi abesifazane abadla isoya kusukela besebancane, ikakhulukazi labo abalandela ukudla kwase-Asia, basengozini encane yokuba nomdlavuza webele. Abacwaningi bakholelwa ukuthi ukubilisa nakho kungaba nendima kulokhu.

"Emazweni aseNtshonalanga, sidla izinto ezifana ne-edamame, ubisi lwe-soy, kanye ne-tofu encane, kanti emazweni aseMpumalanga, njengeJapane, sivame ukudla imikhiqizo ye-soy ebilisiwe kakhulu njenge-miso kanye ne-soy sauce," kusho yena. "Kodwa ekugcineni, uma ukhathazekile ngomdlavuza webele, ukuqonda kwamanje ukuthi i-soy ayisizi noma ayilimazi."

Ingabe i-soya iyayithinta i-cholesterol?

Cishe uke wezwa ukuthi isoya yehlisa i-cholesterol embi. Uke wezwa nokuthi ayinawo umphumela. Konke lokhu kuwumphumela wezincomo eziphindaphindwayo mayelana nokuthi isoya ilungele yini impilo yenhliziyo noma cha. Kuyadida impela, akunjalo?

Ngo-2000, i-US Food and Drug Administration (FDA) yavuma izimangalo zokuthi iphrotheni yesoya inciphisa ingozi yesifo senhliziyo. Ngokusekelwe kulokho, i-American Heart Association (AHA) yakhuthaza ukufakwa kwephrotheni yesoya ekudleni okunamafutha agcwele kanye ne-cholesterol ephansi. Kodwa-ke, eminyakeni embalwa kamuva, i-AHA yashintsha ukuma kwayo yathi izinzuzo zenhliziyo nama-isoflavones e-soya "zazincane kakhulu noma azikho nhlobo."

Lokhu kuseyisihloko socwaningo. Ucwaningo olukhulu olwenziwe ngo-2020 luthole ukuthi abantu abadla i-tofu okungenani kanye ngesonto babenengozi ephansi ngo-18% yesifo senhliziyo kunalabo ababengayidli i-tofu njalo.

Ngamanye amazwi, ukuthi isoya lilungele i-cholesterol yakho noma cha kusaphikiswana ngakho. Kodwa okungenani khumbula lokhu: Akekho othi isoya liyimbi kwi-cholesterol yakho.Nalokho kuyinto enkulu.

Ziyini izinzuzo zesoya empilweni?

Phakathi kwazo zonke izinto ezikhathazayo ngesoya, kubalulekile ukukhumbula ukuthi isoya inezinzuzo eziningi ezaziwayo zempilo. Ake sibheke ukuthi ziyini.

Iqukethe amafutha anempilo

Iningi lamafutha akusoya ngamafutha angagcwele. Lolu uhlobo lwamafutha "oluhle". Lawa anikeza izinzuzo ezahlukene zezempilo. Isibonelo, alungele kakhulu impilo yenhliziyo.

Ngakho-ke kuthiwani ngohlobo lwamafutha "amabi"? Kubizwa ngokuthi amafutha agcwele. Ama-soya aphansi kakhulu kulawa. Ngokungafani namaprotheni ezilwane (ikakhulukazi inyama ebomvu), angaba namafutha agcwele.

Cabanga nje, inani lamafutha agcwele enkomeni yenkomo liphakeme ngo-90% kunasenkomishini ye-tofu! Lokho kusho ukuthi isoya lingaba ukukhetha okunempilo kwenhliziyo yakho.

Icebile ngamaprotheni

I-soya ayinawo amaprotheni amaningi njengemikhiqizo yezilwane, kodwa iyisinqumo esihle njengomthombo wamaprotheni asekelwe ezitshalweni:

• I-Tempeh (1 indebe): 31 amagremu
• Ubhontshisi (obilisiwe, indebe eyodwa): 29 amagremu
• I-Edamame (indebe eyodwa): amagremu angu-17
• I-Tofu (1/4 yesiqephu): amagremu angu-9

"Uma ungafuni inyama ebomvu eningi ekudleni kwakho, noma uma ufuna ukugwema imikhiqizo yezilwane ngokuvamile, kungumqondo omuhle ukufaka isoya njengengxenye yokudla okulinganiselayo," kusho uNkk Cervoni.

Amanye ama-powder amaprotheni nawo enziwa nge-soy, okwenza abe yindlela enhle yokuthatha indawo ye-whey protein kulabo abangakwazi ukubekezelela i-lactose noma abalandela ukudla kwemifino noma kwe-vegan.

Kugcwele ifayibha

Ukudla ukudla okuqukethe i-soy kuyindlela enhle yokwandisa ukudla kwakho i-fiber. Isabelo se-soybean ephekiwe siqukethe cishe amagremu ayi-6 e-fiber, okuhlanganisa i-fiber encibilikayo nengancibiliki.

"I-fibre isiza ukugcina uhlelo lwakho lokugaya ukudla luphilile futhi lukugcina uzizwa ugcwele isikhathi eside," kuchaza uNkk. Cervoni. "Kodwa nansi into ebalulekile: I-Tofu ine-fibre ephansi kakhulu, kanti ubisi lwe-soy ngezinye izikhathi luphansi. Ukuze uthole izinzuzo ezigcwele ze-fibre, udinga ukubheka ukudla okuphelele kwe-soy, njenge-soybean ne-edamame."

Amavithamini amaningi kanye nezakhamzimba

Ukudla kwesoya kuwumthombo omuhle wamavithamini, amaminerali, kanye nama-antioxidants. Isibonelo:

• Iqembu le-Vitamin B (amavithamini B)
• Insimbi
• I-Zinc

Ngaphezu kwalokho, ukudla okuningi okusekelwe kusoya kuqiniswa ngevithamini B12, i-calcium, kanye nevithamini D. Lokhu kusiza abadla imifino ukuthola lezi zakhi ezibalulekile, ezivame ukuntuleka ekudleni kwezitshalo.

Indlela elula yokufaka esikhundleni sobisi

Uma ungabekezelelani ne-lactose (okusho ukuthi uzwa ubuhlungu esiswini uma uphuza ubisi), landela ukudla okungenamsoco, noma ufuna nje ukunciphisa ukudla kwakho ubisi, isoya liyisithako esibalulekile.

"Ayinamaprotheni amaningi njengobisi lwenkomo," kusho uNkk. Cervoni, "kodwa iyindlela engcono."

Uma kukhulunywa ngemikhiqizo yobisi esuselwe ku-soya, cishe kukhona konke ongakucabanga okwenziwe ngobisi. Izibonelo zifaka ubisi lwe-soya, ushizi we-soya, i-yogathi ye-soya, kanye ne-ayisikhilimu ye-soya.

Ingabe kukhona ukwehla kwe-soy?

Ngaphandle kwezinto ezinhle, kunezinye izinto ezimbalwa okufanele uzicabangele ngesoya. UNksz Cervoni uveza izinto ezimbalwa okufanele uzikhumbule lapho ufaka imikhiqizo yesoya nesoya ekudleni kwakho.

• Iphrotheni ephansi kancane (uma kuqhathaniswa nemikhiqizo yezilwane). "Noma nini lapho ususa imikhiqizo yezilwane ekudleni kwakho, qiniseka ukuthi ufaka imithombo eminingi emihle yamaprotheni asekelwe ezitshalweni," uncoma.
• Eminye imikhiqizo ingaba noshukela omningi. Akuzona zonke imikhiqizo yesoya eziqukethe ushukela owengeziwe, kodwa eminye inawo. Isibonelo, uma uthenga ubisi lwesoya, khetha uhlobo oluvamile esikhundleni sohlobo olunongiwe. Kuwukuhlakanipha ukufunda ilebula.
• Amanani angaba phezulu kancane. Nakuba eshibhile manje kunangaphambili, imikhiqizo esekelwe kusoya ngezinye izikhathi ingabiza kakhulu kunemikhiqizo yobisi.
• Kungasebenzisana nemithi ye-thyroid. Uma welashwa izinkinga ze-thyroid, qiniseka ukuthi ukhuluma nodokotela wakho mayelana nokuthi ingakanani i-soy ekufanele. Bangase bakutshele ukuthi uhlukanise isikhathi odla ngaso i-soy nesikhathi ophuza ngaso imithi yakho.

Yiziphi izindlela ezingcono kakhulu zokuthola isoya?

Ukulungele ukwengeza isoya ekudleni kwakho? Nazi ezinye izindawo ongathola kuzo isoya:

• I-Tofu (ngezinye izikhathi ibizwa ngokuthi i-bean curd)
• I-Tempeh (njengekhekhe elenziwe ngobhontshisi obilisiwe)
• I-Edamame (ubhontshisi oluhlaza ongakavuthwa - ungadliwa ubilisiwe)
• I-Miso (i-soy paste ebilisiwe - esetshenziswa ezisobheni nasemasosweni)
• Ubisi lwesoya
• I-soy sauce
• Ubhontshisi ophelele (ungadliwa ungaphekiwe)

Uma ungaqiniseki ukuthi uzoqala kuphi, singakusiza nangalokho. UNksz Cervoni wabelana ngezindlela zokupheka ezimnandi ongazenza usebenzisa imikhiqizo yesoya. Kukhona ngisho ne-dessert emnandi eyenziwe nge-tofu!

• I-Asian Sesame Edamame: Lesi sidlo esicebile nge-fiber kulula kakhulu ukusenza ngokungeza ukunambitheka okufana negalikhi kanye ne-wasabi.
• I-Edamame Hummus: Indlela emnandi neluhlaza esikhundleni se-hummus yendabuko ye-chickpea. Jabulela ngama-pita chips kakolweni ophelele noma imifino eqoshiwe (njengezaqathi, ukhukhamba).
• I-Vegetarian Red Bean Chili: Isitsha esinempilo senhliziyo, esinempilo senhliziyo esenziwe ngama-soy crumbles esikhundleni senyama.
• I-Tofu Manicotti Ene-Spinashi Noshizi: Ukudla okulula esidlweni sendabuko sase-Italy esinamagremu amabili kuphela amafutha ngokukhonza ngakunye.
• I-Skillet Tofu ene-Broccoli nopelepele: Isitsha esigcwele imifino emisha engaba setafuleni lakho ngaphansi kwemizuzu engama-20.
• I-Chocolate Espresso Tofu Mousse: I-dessert ekhilimu, ephusheni, nenama-calories aphansi ezojabulisa noma ubani one-sweet tooth.

Izinto okudingeka uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, pho yini oyithathayo ekhaya kukho konke lokhu okukhuluma ngesoya? Kalula nje, isoya ukudla okuphephile nokunomsoco ikakhulukazi. Ezinye zezindaba ezesabekayo ngayo, njengokuba kungenzeka ukuthi iphazamise ama-hormone futhi ibangele umdlavuza webele, manje azikaqinisekiswa ucwaningo lwamanje.

I-soya iqukethe amaprotheni asezingeni elihle, amafutha anempilo, i-fiber, amavithamini, kanye namaminerali . I-soya iyindlela enhle kakhulu, ikakhulukazi uma ungumuntu odla imifino noma ufuna ukunciphisa ukudla ubisi.

Kodwa khumbula, eminye imikhiqizo yesoya ingaba noshukela omningi, futhi kubalulekile ukubonisana nodokotela wakho uma uthatha imithi ye-thyroid. Njengakho konke okunye, kungcono ukudla isoya njengengxenye yokudla okulinganiselayo . Akukuhle ukudla noma yini eningi kakhulu.

Ngakho-ke, ungesabi isoya ngokungadingekile. Yifake ekudleni kwakho ngendlela ekufanele, ngokuqonda. Uma unemibuzo, kungcono ukubuza isazi sokudla noma udokotela. Uyitholile?

Isoya , ubhontshisi, izinzuzo zesoya, ukungalungi kwesoya, ukudla okunempilo, amaprotheni, i-tofu