Kumelwe ukuba uke wayibona 'i-Soy Milk' uma uya esitolo esikhulu, akunjalo? Abanye abantu bayayiphendukela ngoba abakwazi ukuphuza ubisi lwenkomo, ngenxa yezimo ezifana nokungabekezelelani ne-lactose. Kodwa ubisi lwe-soy empeleni lungaphezu nje kokufaka esikhundleni salo. Lunezinzuzo eziningi ezibalulekile zempilo emizimbeni yethu. Nakuba ekuqaleni lwalukhiqizwa njengomkhiqizo ongeziwe lapho kwenziwa i-tofu, ubisi lwe-soy manje seluyisiphuzo esinomsoco esamukelekayo kabanzi. Ake sixoxe ngakho ngokuningiliziwe namuhla.
Ziyini izinzuzo zezempilo zobisi lwesoya?
Amavithamini, amaminerali, kanye nama-antioxidant aqukethwe ubisi lwesoya kubaluleke kakhulu empilweni yethu.
Kalula nje, amavithamini e-B asobisini lwesoya abalulekile empilweni yamaseli ethu ezinzwa kanye ne-DNA. Aphinde asize ekuvimbeleni ezinye izinhlobo ze-anemia. Ngakho-ke, lokhu kungaba yisisombululo esihle sokunciphisa ukukhathala nokukhathala esivame ukukuzwa.
Ngaphezu kwalokho, ubisi lwesoya luwumthombo omuhle kakhulu wamaprotheni . Njengoba luqukethe amaprotheni asekelwe ezitshalweni, lusekela kakhulu ukukhula okunempilo nokugcinwa kwemisipha nezitho zethu zomzimba. Njengoba lufana kakhulu nokwakheka kokudla okunomsoco nobisi lwenkomo, luyindlela enhle kakhulu kulabo abangakwazi ukuphuza ubisi lwenkomo.
Ngaphezu kwalokho, nansi ezinye zezinzuzo eziyinhloko.
Umnikelo empilweni yobuchopho
Ubisi lwesoya lucebile ngama-omega-3 fatty acids. Lawa ngamafutha "amahle" abalulekile imizimba yethu engakwazi ukuwakhiqiza yodwa, kodwa ahlotshaniswa nengozi encishisiwe yezifo ezihlobene nenkumbulo ezifana ne-dementia nesifo i-Alzheimer's. Nakuba ucwaningo lusaqhubeka, isoya ingenye yemithombo engcono kakhulu ye-omega-3s engeyona eyezilwane.
Impilo yenhliziyo ethuthukisiwe
Ubisi lwesoya luphinde lusize ekugcineni impilo yesimiso sakho senhliziyo nemithambo yegazi. Ubisi lwesoya luyisiphuzo esicebile nge-potassium . I-Potassium iyiminerali ebaluleke kakhulu esiza ukulawula umfutho wegazi nokugcina ukushaya kwenhliziyo njalo. Ngaphezu kwalokho, ubisi lwesoya lutholakale lusiza ukwehlisa amazinga e-cholesterol egazini, ikakhulukazi kubantu abane-cholesterol ephezulu.
Ukunciphisa izimpawu zokunqamuka kokuya esikhathini
Ubisi lwesoya luqukethe ikhemikhali ebizwa ngokuthi ama-isoflavones. Abizwa nangokuthi ama-phytoestrogens. Kalula nje, lawa amakhemikhali atholakala ezitshalweni asebenza njengohlobo olubuthakathaka lwe-hormone i-estrogen emizimbeni yethu. Ngenxa yalokho, izifundo zikhombisile ukuthi ukudla ubisi lwesoya kanye neminye imikhiqizo yesoya kunganciphisa izimpawu zokunqamuka kokuya esikhathini, njengokushisa okukhulu.
Ubisi lwesoya lunomsoco kanjani?
Ubisi lwesoya oluningi olutholakala emakethe luyaqiniswa. Lokhu kusho ukuthi uma ubisi lwenziwa, kunezelwa izakhamzimba ezengeziwe kulo. Ngakho-ke, ziwumthombo omuhle we-calcium, ebalulekile emizimbeni yethu. Ukuthola i-calcium eyanele kungaqinisa amathambo akho futhi kunciphise ingozi ye-osteoporosis, isifo esinciphisa amathambo.
Ubisi lwesoya luyindlela enhle yokuthola izakhamzimba eziningi, njengevithamini A, ivithamini B, i-potassium, i-calcium, i-retinol, i-folate, kanye ne-choline.
Ake sibheke ulwazi lokudla okunempilo oluqukethwe enkomishini evamile yobisi lwesoya (cishe amamililitha angu-240).
| Izakhamzimba | Inani eliqukethwe enkomishini eyodwa (ดีวประ มา ย) |
|---|---|
| Amakhalori | 100 |
| Amaprotheni | Amagremu angu-7 |
| Amafutha | amagremu angu-4 |
| Ama-carbohydrate | amagremu angu-8 |
| I-Fiber | Igremu eli-1 |
| Ushukela | Amagremu ayi-6 |
Izinto okufanele uzikhumbule uma usebenzisa ubisi lwesoya
Nakuba ama-isoflavone akusoya angasiza ngezimpawu zokunqamuka kokuya esikhathini, kukhona nobufakazi bokuthi angaba nemiphumela emibi kwezinye izimo. Kusadingeka ucwaningo olwengeziwe ngalokhu, kodwa ezinye izifundo ziphakamisa ukuthi angaba nomthelela othile ekunciphiseni umsebenzi wendlala yegilo. Lokhu kusho ukuthi angathinta ukukhiqizwa kwamahomoni egilo.
Kodwa-ke, lezi zifundo azikacaci. Ngakho-ke, uma uthola i-iodine eyanele ekudleni kwakho kwansuku zonke, abukho ubufakazi okwamanje bokuthi ukuphuza ubisi lwesoya kuzoba nomthelela omkhulu ku-thyroid yakho.
Into ebaluleke kakhulu ukuthi uma usuvele unesifo se-thyroid, kungcono ukukhuluma nodokotela wakho ngaphambi kokufaka izinto ezifana nobisi lwesoya ekudleni kwakho.
Ngaphezu kwalokho, noma ubani onesifo sokungezwani komzimba nemikhiqizo yesoya kufanele agweme ukuphuza ubisi lwesoya. Uma othile ekhaya lakho enesifo sokungezwani komzimba nesoya, qaphela lapho usebenzisa ubisi lwesoya ukulungisa ukudla, njengoba kungenzeka futhi ukuthi kube nokungezwani komzimba.
Ungalufaka kanjani ubisi lwesoya ekudleni kwethu?
Ubisi lwesoya selutholakala kalula ezitolo ezinkulu nasezitolo zokudla okunempilo eSri Lanka. Ungalwenza ngisho nasekhaya uma uthanda.
Ukuze wenze lokhu, thatha cishe amagremu angu-280 kabhontshisi wesoya bese uwucwilisa emanzini ubusuku bonke. Bese ubilisa lawa bhontshisi ezinkomishini zamanzi ezingu-12 imizuzu engaba yi-10. Manje engeza la manzi kanye nobhontshisi wesoya ndawonye bese uhlanganisa kahle kuze kube bushelelezi. Okulandelayo, fudumeza le ngxube ekushiseni okuphansi imizuzu engaba ngu-40. Uma uthanda, ungafaka nosawoti noma ushukela ukuze unambitheke. Ekugcineni, hluza le ngxube ngendwangu ukuze ususe izingxenye eziqinile. Lo bisi lwesoya olulungisiwe, njengobisi lwenkomo, lungagcinwa esiqandisini cishe isonto lonke.
Nazi ezinye izindlela ongangeza ngazo ubisi lwesoya ekudleni kwakho kwansuku zonke:
- Faka uma wenza i-smoothie.
- Faka ekhofini.
- Yidla nokudla okusanhlamvu.
- Sebenzisa ukwenza imikhiqizo yokubhaka efana namakhekhe.
- Sebenzisa lapho wenza ama-curry.
Umlayezo Wokuya Nawe Ekhaya
- Ubisi lwesoya luyindlela enhle kakhulu esuselwa ezitshalweni esikhundleni sobisi lwenkomo futhi lucebile ngamaprotheni, amavithamini kanye namaminerali.
- Njengoba icebile nge-omega-3, iwusizo kakhulu empilweni yobuchopho nenhliziyo. Futhi iyasiza ukwehlisa amazinga e-cholesterol.
- Kungasiza ekulawuleni ezinye izimpawu ezihlobene nokunqamuka kokuya esikhathini.
- Uma unesifo se-thyroid noma une-allergy ye-soy, khuluma nodokotela wakho ngaphambi kokusebenzisa ubisi lwe-soy.
- Isiphuzo esinomsoco esingafakwa kalula ekudleni kwakho kwansuku zonke ngezindlela ezahlukene.
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