Ingabe nawe ungumuntu ozama izinto ezahlukene ukwehlisa amazinga e-cholesterol? Kufanele ukuthi uke wezwa ukuthi ukudla ukudla kwe-soy, okungukuthi, izinto ezifana ne-tofu, kuhle kakhulu ku-cholesterol. Abanye abantu bajwayele ukwengeza ubisi lwe-soy oluncane ku-oatmeal yabo yokudla kwasekuseni, noma ukudla i-edamame njengesidlo santambama. Ngakho-ke liyini iqiniso kule ndaba? Ingabe ukudla i-soy kuyayithinta ngempela i-cholesterol emzimbeni wethu? Ake sixoxe ngalokhu ngokujulile.
Heart disease risk
Check the risk of developing a heart disease within the next 10 years with the Framingham Score
Ingabe isoya liyayithinta ngempela i-cholesterol?
Kalula nje, yebo, kunemiphumela ethile. Ezinye izifundo zezokwelapha ziphakamisa ukuthi ukufaka iphrotheni yesoya ekudleni kwakho kungasiza ekulawuleni amazinga e-cholesterol. Kodwa into ebalulekile okufanele uyiqonde lapha ukuthi ubufakazi balokhu abunamandla kakhulu. Okusho ukuthi, ukudla isoya kuphela ngeke kuxazulule inkinga ye-cholesterol.
Kodwa nansi into. Ukudla isoya kutholakale ukuthi kunciphisa amazinga akho e-cholesterol e-LDL ("embi") cishe ngo- 3% . Manje cishe ucabanga ukuthi, "Wow, u-3% uyinani elincane, akunjalo?" Yebo, liyinani elincane kakhulu. Liyinani elincane kakhulu. Kodwa kumuntu ozama ukusizakala ngayo yonke into encane angayenza ukwehlisa i-cholesterol yakhe, ngisho naleli 3% liyakufanelekela.
Futhi isoya akuyona nje ukudla. Iqukethe ezinye izinto eziningi ezinhle.
- Kungumthombo omuhle wamaprotheni .
- Icebile nge- fiber .
- Iphinde ibe nama -omega-3 fatty acid anempilo enhliziyweni (kodwa hhayi uhlobo olufanayo lwama-omega-3 atholakala ezinhlanzini ezifana ne-salmon ne-tuna).
- Okubaluleke kakhulu, isoya ayinayo i-cholesterol futhi inamafutha agcwele aphansi kakhulu, okuyinto eyingozi emzimbeni.
Ngakho-ke, isoya akuyona indlela yokwehlisa i-cholesterol, kodwa kuwukuhlakanipha ukufaka isoya njengengxenye yokudla kwakho konke, ikakhulukazi esikhundleni sokudla okunamafutha amaningi ezilwane.
Ngakho-ke, yini okufanele siyengeze ekudleni?
Ukuze uthole imiphumela emihle kakhulu, kufanele ufake imikhiqizo esekelwe ku-soy esikhundleni sokudla okudlayo njengamanje okunamafutha amaningi ezilwane. Lokhu kuzosiza kakhulu ekunciphiseni inani lamafutha agcwele owadlayo. Nazi ezinye izinguquko ongazenza ekudleni kwakho.
| Yikuphi ukudla okudlayo ngokuvamile? | Ukudla kwesoya okungashintshwa |
|---|---|
| Inyama yenkukhu | I-Tofu - Isibonelo, ungenza i-tofu curry. |
| Inyama yenkomo egayiwe | Inyama yeSoya (Iphrotheni yeSoya Enobuthi) |
| Amasoseji | Isosishi yesoya (inja yesoya) |
| Ubisi lwenkomo | Ubisi lwesoya - kodwa hlola ilebula bese ukhetha uhlobo olune-calcium ne-vitamin D eyengeziwe, futhi olunoshukela omncane. |
| Ibhotela | Ibhotela le-soya nut |
| Ushizi onamafutha amaningi | Ushizi wesoya |
| Ukudla okulula okucutshunguliwe | Inkomishi ye-edamame ebilisiwe |
Ezinye izinto ezimbalwa okudingeka uzazi nge-soy
Kubaluleke kakhulu ukukhumbula la maphuzu ngaphambi kokufaka isoya ekudleni kwakho.
1. Qaphela izithasiselo zesoya
Abanye abantu bayalingeka ukuthi bathathe izithasiselo ze-soy isoflavone, eziza ngesimo samaphilisi, esikhundleni sokudla kwe-soy. Kodwa-ke, lokhu akukaze kuboniswe ukuthi kunezinzuzo ze-cholesterol. Ngakho-ke, kungcono ukudla ukudla kwe-soy okuphelele , njenge-tofu, ubisi lwe-soy, kanye ne-edamame, esikhundleni sezithasiselo zokwenziwa.
2. Igama lingakhohlisa.
Ungacabangi ukuthi ngenxa yokuthi igama elithi "soy" livela kumkhiqizo, liqukethe iphrotheni yesoya.
- Isosi yesoya namafutha esoya awanawo amaprotheni esoya.
- Okunye ukudla okupakishiwe kungase kube nombhalo othi "Soya". Lelo elinye igama elithi "Soya."
3. Ukufunda ilebula kuyinto edingekayo!
Uma uthenga umkhiqizo wesoya, funda ilebula ngokucophelela. Qiniseka ukuthi ukhetha umkhiqizo onamafutha agcwele aphansi, i-cholesterol , usawoti , kanye noshukela owengeziwe . Ngezinye izikhathi, imikhiqizo yesoya ebhekwa 'njengenempilo' ingase ibe nalezi zinto ngokungadingekile.
Kufanele ngidle isoya elingakanani? Ingabe ikhona imiphumela emibi?
Uma ungakaze udle isoya ngaphambili, ungaqali ukudla okuningi kwayo ngesikhathi esisodwa. Qala kancane . Zama ukufaka isoya esikhundleni samaprotheni ezilwane ekudleni kwakho izinsuku ezimbalwa ngesonto. Kuyindlela enhle yokunciphisa ukudla kwakho okunamafutha agcwele kanye nengozi yesifo iyonke.
Khumbula, ukudla okungcono kakhulu akusikho ukudla okudinga into eyodwa kuphela. Ukudla okunempilo okuhlanganisa izithelo, imifino, amantongomane, imbewu kanye nobhontshisi okunempilo kakhulu.
Isoya ngokuvamile iphephile ukuyidla ngokulinganisela, kodwa abanye abantu bangase bazizwe bengakhululekile ngenxa yesoya. Lokhu akuvamile kakhulu, kodwa kuhle ukukuqaphela.
- Izinkinga zokugaya ukudla: ubuhlungu besisu, ukuqunjelwa, njll.
- Ukungezwani komzimba: Abanye abantu bangase babe nokungezwani komzimba nesoya.
Ngaphezu kwalokho, kukhona indaba phakathi kwabanye ethi "ukudla isoya kakhulu kungathinta ama-hormone, ikakhulukazi kwabesilisa." Njengoba kunemibono ehlukahlukene ephikisanayo ngalokhu, kunzima ukufinyelela esiphethweni ngokushesha.
Ngakho-ke, kuphephile futhi kuhlakaniphe kakhulu ukukhuluma nodokotela wakho mayelana nokuthi kufanele ufake i-soy engakanani ekudleni kwakho nokuthi ikulungele yini.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla isoya kunganciphisa amazinga e-cholesterol embi (LDL) ngo-3%. Nakuba lokho kungewona umphumela omkhulu, kuyazuzisa impilo iyonke.
- Ukuze uthole imiphumela emihle kakhulu, shintsha ukudla kwezilwane okunamafutha amaningi okukudlayo njengamanje, njengenkukhu, inyama yenkomo, noshizi, ngokudla okufana ne-tofu nenyama yesoya.
- Uma uthenga imikhiqizo yesoya, funda ilebula bese ukhetha leyo enoshukela owengeziwe, usawoti, namafutha agcwele aphansi.
- Ukudla ukudla okugcwele i-soy (njenge-tofu, ubisi lwe-soy) kusebenza kangcono kunokuthatha izithasiselo ze-soy.
- Uma unemibuzo mayelana nokuthi kufanele udle i-soy engakanani noma imiphumela emibi engaba khona, kubalulekile ukukhuluma nodokotela wakho.
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