Waken soya (Glycinemax) wani nau'in legumes ne daga gabashin Asiya. Yana samar da wani muhimmin sashi na abincin mutane a wannan yanki. A yau yana girma galibi a Asiya da Kudancin Amurka da Arewacin Amurka.
Ana cin shi a yanayin yanayinsa a Asiya, yayin da kayan waken soya da aka sarrafa su ya fi yawa a ƙasashen yamma. Ana samun samfuran waken soya iri-iri, gami da garin waken soya, furotin waken soya, tofu, madara waken soya, miya, da man waken soya.
Ya ƙunshi antioxidants da phytonutrients waɗanda ke ba da fa'idodi daban-daban. Yana da kyakkyawan tushen sauran mahaɗan bioactive kamar unsaturated fatty acids, bitamin B da E, fiber, iron, calcium, zinc da isoflavones.
profile na gina jiki, waken soyayana sa ya zama mai amfani ga lafiyar ɗan adam. Wasu bincike sun nuna cewa yana da amfani ga lafiyar fata. Abin sha'awa, duka biyu masu haifuwa da marar yisti waken soya yana da siffofi masu mahimmanci.
Amma akwai kuma damuwa cewa yana iya yin wasu illa. A cikin labarin "Amfanin waken soya, illa da darajar sinadirai” ta fada bayani game da waken soya Za a ba.
Menene waken soya?
Wani nau'in legumes ne na asali a Asiya. B.C. Akwai shaida cewa an noma shi a farkon 9000 BC.
A yau, ana cinye shi ba kawai a matsayin tushen furotin na tushen shuka ba, har ma a matsayin sinadari a yawancin abinci da aka sarrafa.
Darajar Abincin Waken Soya
Ya ƙunshi yawancin furotin amma kuma ya ƙunshi adadi mai kyau na carbohydrates da fats. 100 grams Boiled abun ciki na waken soya shine kamar haka:
Calories: 173
Ruwa: 63%
Protein: gram 16.6
Carbohydrates: 9,9 grams
Sugar: 3 gram
Fiber: 6 grams
Fat: 9 grams
Cikakken: 1.3 grams
Monounsaturated: 1.98 grams
Polyunsaturated: 5.06 grams
Omega 3: 0.6 g
Omega 6: 4,47 g
Darajar Protein waken soya
Wannan kayan lambu yana cikin mafi kyawun tushen furotin na tushen shuka. Rabon furotin waken soya 36-56% na busasshen nauyi. Kwano daya (gram 172) wake wake, yana bada kusan gram 29 na furotin.
Darajar abinci mai gina jiki na furotin soya yana da kyau, amma ingancinsa bai kai girman furotin dabba ba. Babban nau'ikan furotin a nan su ne glycine da conglycine, wanda ke da kusan kashi 80% na adadin furotin. Wadannan sunadaran suna iya haifar da rashin lafiyar wasu mutane.
Darajar Man Soya
Waken soyaana rarraba shi azaman irin mai, kuma ana amfani da wannan shuka don yin mai. Abin da ke cikin mai yana da kusan 18% ta busassun nauyi, galibi polyunsaturated da monounsaturated fatty acids, tare da ƙaramin adadin kitse. Mafi girman nau'in kitse, wanda ya ƙunshi kusan kashi 50% na jimlar yawan mai linoleic acidBabbar mota.
Waken soya Carbohydrate Darajar
Saboda yana da ƙarancin carbohydrates, yana da ƙarancin ma'aunin glycemic (GI), ma'ana ba zai canza matakan sukari na jini da yawa ba bayan cin abinci. Don haka abinci ne mai dacewa ga masu ciwon sukari.
Fiber waken soya
Ya ƙunshi duka fiber mai narkewa da mara narkewa. Zaɓuɓɓukan da ba su narkewa ba su ne alpha-galactocytes, waɗanda ke haifar da kumburi da gudawa a cikin mutane masu hankali.
Alpha-galacocytes suna cikin nau'in fiber da ake kira FODMAPs wanda zai iya tsananta bayyanar cututtuka na ciwon hanji (IBS).
Ko da yake yana iya haifar da illolin da ba a so a wasu mutane, waken soyaFiber mai narkewa a cikin itacen al'ul ana ɗaukar lafiya gabaɗaya.
Bakteriya suna haɗe su a cikin hanji, suna haɓaka lafiyar hanji kuma suna iya rage haɗarin ciwon daji na hanji. short sarkar m acidSuna haifar da samuwar SCFAs.
Ana samun bitamin da ma'adanai a cikin waken soya
Wannan kayan lambu mai amfani yana da kyau tushen bitamin da ma'adanai daban-daban:
molybdenum
Mahimmin sinadari mai mahimmanci da ake samu musamman a cikin tsaba, hatsi da legumes molybdenum yana da wadata a ciki
Vitamin K1
Siffar bitamin K ce da ake samu a cikin legumes. Yana taka muhimmiyar rawa wajen coagulation jini.
Hakanan ana kiranta bitamin B9 folate Yana da ayyuka iri-iri a jikinmu kuma yana da mahimmanci musamman a lokacin daukar ciki.
jan karfe
Copper shine ma'adinai mai mahimmanci ga jikinmu. Rashi na iya yin illa ga lafiyar zuciya.
Manganisanci
Alamar alama da ake samu a yawancin abinci da ruwan sha. Manganisanci, saboda yawan sinadarin phytic acid waken soyaYana da talauci sha daga
phosphorus
Waken soyama'adinai mai kyau, ma'adinai mai mahimmanci phosphorus shine tushen.
Thiamin
Kuma aka sani da bitamin B1, thiamine yana taka muhimmiyar rawa a yawancin ayyukan jiki.
Sauran Gandun Shuka Da Aka Samu A Waken Suya
Waken soya Yana da wadata a cikin mahadi na shuka bioactive iri-iri:
isoflavones
Isoflavones, dangin polyphenols antioxidant, suna da tasirin kiwon lafiya iri-iri. Waken soya Ya ƙunshi mafi girman adadin isoflavones fiye da kowane abinci gama gari.
Isoflavones sune phytonutrients masu kama da hormone estrogen na mace kuma suna cikin dangin abubuwan da ake kira phytoestrogens (estrogens shuka). Waken soyaManyan nau'ikan isoflavones sune genistein (50%), daidzein (40%), da glycitine (10%).
Phytic acid
Samu a cikin duk shuka tsaba phytic acid (fita)yana shafar sha na ma'adanai irin su zinc da baƙin ƙarfe. Ana iya rage matakan wannan acid ta hanyar dafa abinci, tsiro ko fermenting wake.
saponins
Saponins, daya daga cikin manyan nau'o'in mahadi na shuka, an samo su don rage cholesterol a cikin dabbobi.
Menene Amfanin Waken Soya?
Yana rage haɗarin ciwon daji
Ciwon daji na daya daga cikin abubuwan da ke kashe mutane a duniya a yau. Cin waken soyayana da alaƙa da haɓakar ƙwayar nono a cikin mata, a zahiri yana ƙara haɗarin kansar nono.
Duk da haka, yawancin binciken da aka lura ya nuna cewa amfani da kayan waken soya na iya rage haɗarin cutar kansar nono.
Nazarin kuma ya nuna tasirin kariya daga cutar sankara ta prostate a cikin maza. Isoflavones da lunasin mahadi suna da alhakin maganin ciwon daji.
Sauƙaƙan alamun menopause
Al'aura, shine haila a rayuwar mace lokacin da al'adarta ke tsayawa. Yawancin lokaci, akwai raguwa a cikin matakan estrogen; Yana haifar da alamun rashin jin daɗi kamar gumi, walƙiya mai zafi, da canjin yanayi.
Matan Asiya - musamman matan Jafanawa - ba su da yuwuwar fuskantar alamun al'ada fiye da mata a wasu sassan duniya. Masana sun danganta hakan da yawan amfani da kayan waken soya a Asiya.
Karatu waken soyaYa nuna cewa isoflavones, dangin phytoestrogens da aka samu a ciki
Yana kula da lafiyar kashi
Osteoporosis yana haifar da raguwar yawan kashi da kuma ƙara haɗarin karaya, musamman a cikin tsofaffin mata. Yin amfani da kayan waken soya yana rage haɗarin osteoporosis a cikin mata masu haila. Wadannan sakamako masu amfani sun kasance saboda isoflavones.
Yana iya sarrafa nauyin kiba da matakan cholesterol
Yawancin nazarin dabbobi da na ɗan adam sun tabbatar da cewa amfani da furotin soya yana rage nauyin jiki da kitsen mai. Waken soyaYana taimakawa ta hanyar rage cholesterol plasma da matakan triglyceride.
A cikin binciken bera guda ɗaya, an ciyar da berayen masu kiba/masu kiba ko furotin soya ko keɓaɓɓen casein tare da sauran kayan abinci na tsawon makonni uku.
An lura cewa berayen da ke ciyar da furotin waken soya suna da ƙarancin nauyin jiki fiye da casein. Hakanan an ba da rahoton cewa matakan plasma da hanta triglyceride sun yi ƙasa.
Metadata tare da nazarin ɗan adam, waken soya a fili yana nuna tasiri mai kyau na kari akan nauyin jiki. Ana tsammanin Isoflavones sune abubuwan da ke aiki a bayan wannan tasirin.
Cin waken soya na iya sarrafa nauyin jiki a cikin mutane masu kiba da waɗanda ke da nauyin jiki na yau da kullun (BMI <30).
Zai iya taimakawa sarrafa ciwon sukari
abincin ku waken soya Ƙarawa tare da na iya taimakawa wajen inganta sarrafa sukari na jini a cikin marasa lafiya masu ciwon sukari na 2.
Hadadden carbohydrates, furotin, fiber na abinci da ma'adanai na iya taimakawa ga wannan tasirin. Phytoestrogens da peptides soya suma zasu iya taimakawa da wannan. Wannan yana rage ƙimar glycemic na legumes kuma yana amfanar masu ciwon sukari.
Waken soyaAbubuwan phytochemicals da ke cikinsa suna da ƙarfi antioxidants. Yin amfani da su na iya kare mutanen da ke da ciwon sukari daga lalacewar oxidative wanda zai iya cutar da ciwon sukari.
Zai iya inganta lafiyar zuciya
Waken soyaHakanan yana da alaƙa da fa'idodin zuciya da jijiyoyin jini, godiya ga isoflavones.
Waken soya Isoflavones nasa yana rage matakan mummunan cholesterol (LDL) a cikin jini don haka ba a aiwatar da shi ta free radicals don samar da atherosclerotic plaques. Idan waɗannan plaques sun fito, suna haifar da kumburin tasoshin jini, yana haifar da atherosclerosis.
Nazarin dabbobi da ɗan adam sun nuna cewa kasancewar waken soya a cikin abinci na iya inganta lafiyar zuciya. Waken soya na iya taimakawa wajen yaki da kumburi, wanda shine daya daga cikin manyan abubuwan da ke haifar da cututtukan zuciya.
Wannan yana goyan bayan haɓakar ƙwayar sodium na fitsari. Wadannan phytoestrogens suna aiki akan masu karɓar isrogen kuma suna hana tsarin tsarin enzyme mai mahimmanci wanda ke haifar da hauhawar jini.
Zai iya magance matsalar barci da damuwa
A cikin wani binciken Jafananci, an danganta shan isoflavone mafi girma zuwa mafi kyawun lokacin bacci da inganci. Wadancan tushen isoflavones waken soya zai iya zama da amfani a wannan batun.
Estrogen yana daya daga cikin kwayoyin halittar da ke aiki akan kwakwalwa kuma yana taka rawa wajen daidaita barci. Yawancin bincike na maganin maye gurbin hormone sun nuna cewa estrogen rashin barcitabbatar da ikonsa na rage rashin natsuwa da damuwa.
Amfanin waken soya ga fata
Waken soyaYana da fa'idodi da yawa ga fata. Yana da kyau moisturizer da kuma hana alamun tsufa kamar wrinkles da lallausan layi. in Vitamin E Yana ba da samuwar sabbin ƙwayoyin fata maimakon matattun ƙwayoyin fata. Hakanan yana ƙarfafa farce.
Waken soyaYana nuna anti-mai kumburi, collagen stimulating, antioxidant, fata walƙiya da UV kariya effects.
Sun ƙunshi abubuwan da ke haifar da bioactive kamar tannins, isoflavonoids, masu hana trypsin da proanthocyanidins. An ba da rahoton abubuwan da ke tattare da abubuwan da ke cikin waɗannan abubuwan suna da fa'ida a cikin ilimin kwaskwarima da dermatology.
Waken soya An gano masu hana trypsin (wani furotin na musamman a cikin waken soya) suna da abubuwan lalata. A cikin nazarin, za su iya rage yawan adadin pigment. Waken soyaAnthocyanins kuma suna hana samar da melanin.
A cikin karatun bera kayan waken soyaRage wrinkles da kumburi wanda haskoki UV ke haifarwa. Hakanan yana ƙara collagen da elasticity na fata.
Daidzein, daya daga cikin soya isoflavones, a cikin wadannan berayen atopic dermatitishana hanyoyin salula da ke kaiwa zuwa
Nazari da yawa, waken soyakarfi da goyon bayan anticancer Properties na Gudanar da baki da na gaba na genistein sun nuna gagarumin hana UV-induced ciwon fata da kuma tsufa a cikin ƙirar linzamin kwamfuta.
Amfanin gashin waken soya
Wasu bincike waken soyaWannan yana nuna cewa abubuwan sha da aka yi da zuma suna taimakawa wajen magance gashi.
A cewar rahotanni, sau da yawa waken soya An gano shan abin sha don karewa daga matsakaici zuwa mai tsanani androgenic alopecia (wani nau'i na gashi na kowa).
Waken soya Abubuwan sha suna da wadata a cikin isoflavones. Rahotanni da yawa sun bayyana cewa isoflavones na iya kariya daga gashi.
Menene illar waken soya?
Waken soya Duk da cewa yana da wadataccen sinadirai kamar su calcium, iron, zinc da amino acid, yana iya haifar da wasu illa.
Lokacin cinyewa fiye da kima, zai iya tsoma baki tare da magungunan maganin thyroid kuma ya haifar da rashin daidaituwa na testosterone, allergies da ciwon daji.
Hakanan, yin amfani da dogon lokaci na samfuran waken soya masu yawa na iya zama mara lafiya.
Waken soya Babban matsala tare da isoflavones shine abun ciki. Waken soyaTafki ne na phytoestrogens (isoflavones) tsari da aiki kama da estrogen hormone a cikin jiki. Isoflavones wani nau'i ne na phytoestrogens (wanda ake kira sunadaran soya) wanda aka samo a cikin waken soya da kayan waken soya.
An yi amfani da phytoestrogens na soya don rama rashi na estrogen. Protein waken soya wani bangare ne na maganin maye gurbin isrogen da ake ba mata masu haila.
Wasu nazarin cututtukan cututtuka sun nuna cewa cin abinci na phytoestrogens na iya rage yawan cututtukan cututtukan zuciya na postmenopausal, osteoporosis, da walƙiya mai zafi, a tsakanin sauran alamun. Bugu da ƙari, an ba da rahoton bayanai masu cin karo da juna game da yuwuwar phytoestrogens don hana ciwon nono da prostate.
Duk da haka, amfanin waken soya ba a bayyane yake ba. A zahiri, wasu binciken da yawa sun lura cewa furotin soya na iya haifar da lahani. nema illar waken soya...
Zai iya tsoma baki tare da ƙa'idodin thyroid
Abincin waken soya na iya ƙara haɗarin haɓaka hypothyroidism a cikin mutanen da ke da rauni na aikin thyroid. Irin waɗannan mutane na iya haɓaka goiter da autoimmune thyroid cuta. Wannan haɗarin yana ƙara ƙaruwa lokacin da adadin iodine na mutum yayi ƙasa.
An samo isoflavones na soya don hana ayyukan wani enzyme da ake kira thyroid peroxidase. Wannan enzyme ya zama dole don kira na hormone thyroid. Don haka, zaku iya fuskantar haɗarin hypothyroidism lokacin da kuke cin furotin soya da yawa.
Kayayyakin waken soya kuma suna tsoma baki tare da shan levothyroxine (L-thyroxine), maganin da ake amfani da shi don magance ƙarancin hormone thyroid. Ana iya ba ku shawarar kada ku cinye furotin waken soya idan kuna da rashin daidaituwa na thyroid, kamar yadda sunadaran waken soya suna neman canza samuwar magunguna.
Duk da haka, kawai yawan shan isoflavones na soya baya ƙara haɗarin hypothyroidism sai dai idan an haɗa shi da rashin isasshen abinci na iodine.
Saboda haka, tasirin furotin soya akan glandar thyroid yana da rikici. Ana buƙatar ƙarin bincike akan wannan.
Yana iya haifar da rashin daidaituwa na testosterone
An gudanar da bincike akan batutuwa maza 56 waɗanda suka cinye 12 g na furotin soya keɓe kowace rana har tsawon makonni huɗu. Sakamakon haka, matakan testosterone na jini ya ragu da kashi 19%. An gano furotin soya don rage matakan testosterone na jini a cikin maza masu lafiya, kodayake bayanan ba su da daidaituwa.
An kuma ce furotin soya yana da illa ga aikin haifuwa na namiji. Duk da haka, babu takamaiman bincike kan wannan batu.
A gaskiya ma, wasu nazarin dabbobi sun nuna cewa soya isoflavones ba ya haifar da wani tasiri na mata akan maza.
Yawancin abubuwan lura sun dogara ne akan binciken dakin gwaje-gwaje da na dabbobi. Saboda haka, dangantakar dake tsakanin soya isoflavones da testosterone ba ta ƙare ba.
Kayan waken soya na iya haifar da rashin lafiyar jiki ko rashin jin daɗi a cikin yara da manya. Gabaɗaya rashin lafiyar soyayana farawa tun yana jariri tare da amsawa ga kayan waken soya, wanda zai iya haifar da rashin lafiyar jiki ko rashin jin daɗi a cikin yara da manya.
rashin lafiyar soya Yawanci yana farawa tun yana jariri tare da amsawa ga tsarin jarirai na tushen soya. Duk da haka, yawancin yara sun fi girma da rashin lafiyar soya.
Yawancin lokaci, rashin lafiyar soya ba shi da dadi amma ba mai tsanani ba. Rashin lafiyan waken soya ba kasafai yake ban tsoro ko mai kisa ba.
rashin lafiyar soyaAlamun na iya haɗawa da tingling a baki, eczema ko fata mai ƙaiƙayi, hushi, gudawa, ciwon ciki, amai, da kurjin fata.
Idan kun fuskanci ɗayan waɗannan alamun, rashin lafiyar soyakana iya samun. Yi gwaji don tabbatar da alerji. Idan sakamakon gwajin ya tabbata waken soya kuma ya kamata a guji kayayyakin waken soya.
Zai iya ƙara haɗarin haɓakar ciwon daji
Soy isoflavones (daya daga cikinsu genistein) na iya tada yaduwar kwayoyin cutar daji a jiki. Wannan gaskiya ne musamman a yanayin cutar kansar nono mai dogaro da isrogen, kamar yadda isoflavones soya ke da tasirin estrogenic.
A cewar binciken dabba, genistein na iya rushe tsarin tantanin halitta kuma ya haifar da ci gaban ƙari. Yana aiki ta hanyar haifar da masu karɓar isrogen.
Sabanin haka, nazarin ɗan adam yana nuna dangantakar da ke tsakanin ciwon daji da isoflavones. An kuma gano shan waken soya don rage yawan faruwa da mutuwa daga cutar kansar nono. Wannan na iya zama saboda tasirin anti-estrogen da phytoestrogens ke yi.
Adadin da tushen soya isoflavones shima yana tasiri sosai akan haɗarin kansar nono.
Zai iya haifar da matsala a jarirai
Hanyoyin abinci na jarirai sun ƙunshi matsakaicin adadin furotin soya/isoflavones. Jarirai da aka ciyar da waɗannan dabarun suna nunawa zuwa 5,7-11,9 MG na isoflavones / kg nauyin jiki a cikin watanni hudu na farko na rayuwa.
Wadannan yara suna fuskantar sau 6-11 fiye da isoflavones fiye da manya. Wannan na iya haifar da lahani a cikin lafiyar haihuwa da aikin endocrine a cikin yaro. Babban isoflavones, daidzein da genistein, sun fi son ɗaure masu karɓar isrogen a cikin jiki.
Koyaya, waɗannan sakamakon sun dogara ne akan nazarin dabbobi. Nazarin ɗan adam na iya haifar da sakamako daban. Bugu da ƙari, ƙayyadaddun kayan aikin soya da ake da su a halin yanzu ba sa nuna bayyanannen guba ga jarirai masu lafiya. Don haka, tuntuɓi likitan ku kafin amfani da dabarar tushen waken soya ga ɗanku.
Wadanne kayan waken soya ya kamata a guji?
Yana da mahimmanci a kasance cikin matsakaici kuma ku ci daidai. Zaɓin nau'in samfuran waken soya daidai zai iya kare ku daga mummunan tasirin da aka ambata a sama.
Lokacin da aka ba da zaɓi tsakanin abincin waken soya na halitta da keɓewar furotin soya, zaɓi zaɓi na halitta. Guji samfuran waken soya na masana'antu idan kuna da rashi aidin ko rashin daidaituwar thyroid.
Yadda ake dafa waken soya?
a nan waken soya da girke-girke salatin mai daɗi da sauƙi wanda aka shirya tare da quinoa…
Salatin waken soya da Quinoa
kayan
Kofuna 2 busassun ja quinoa
4-5 gilashin ruwa
1 kofin waken soya
1 babban apple
1 lemu
1 kofin kananan-flowered broccoli
1/4 kofin yankakken tumatir
2 tablespoon finely yankakken Dill
gishiri
Yaya ake yi?
– A tafasa ruwa kofi hudu a cikin kasko sai a zuba quinoa gilashi biyu a ciki.
– Cook har sai quinoa ya dahu sosai (minti 15-20 bayan ruwan ya tafasa).
– Ajiye kuma bari sanyi.
– Yanke apple kanana.
– Add broccoli florets da yankakken tumatir. (Zaka iya ƙara feta ko cuku a cikin wannan salatin.)
– Ki jajjaga lemu akan quinoa dafaffe da sanyaya.
– A zuba waken soya da yankakken ganyen dill.
– Ki kwaba ki yayyafa gishiri domin dandano.
– Ku bauta wa salatin.
- A CI ABINCI LAFIYA!
A sakamakon haka;
Waken soya Yana da girma a cikin furotin kuma kyakkyawan tushen duka carbohydrates da mai. Yana da wadata a cikin bitamin daban-daban, ma'adanai da mahaɗan tsire-tsire masu amfani kamar isoflavones.
Don haka, amfani da kayan waken soya akai-akai yana sauƙaƙa alamun haila kuma yana rage haɗarin prostate da kansar nono. Duk da haka, yana iya haifar da matsalolin narkewar abinci da kuma hana aikin thyroid a cikin mutane masu tasowa.
