ʻO ka Soybeans kekahi o nā meaʻai meaʻai kaulana loa o ka honua. Hoʻopili ʻia ka protein soy i nā ʻano meaʻai like ʻole, e like me ka aila soy, soy sauce, etc.
ʻO Edamame oo ole soybean, no laila kona inoa inoa ʻōmaʻomaʻo soyad.
ʻAi ʻia ma ʻAsia papa inoaKe loaʻa nei ka kaulana i nā ʻāina ʻē aʻe, pinepine e like me ka aperitif.
He aha ka Edamame?
Piʻi Edamameʻo ia ke ʻano oʻo ʻole o ka soya.
No ka mea he ʻōmaʻomaʻo kona waihoʻoluʻu, he ʻokoʻa kona kala mai ka soybeans maʻamau, ʻo ia ka mea maʻamau he ʻeleʻele māmā, ʻeleʻele, a i ʻole beige.
ʻO ka mea maʻamau, ua hoʻomākaukau ʻia me kahi paʻakai paʻakai a hoʻohui ʻia i nā sopa, nā kīʻaha mea kanu, nā salakeke a me nā kīʻaha noodle, a i ʻole e ʻai ʻia i mea ʻai.
Hoʻopaʻapaʻa nā meaʻai soya. Hōʻalo kekahi poʻe i ka ʻai ʻana i ka soybeans, no ka mea hiki ke hoʻopilikia i ka hana thyroid.
Edamame Waiwai Nutritional
ʻO EdamameHe haʻahaʻa loa ia i nā kalapona a me nā calorie akā waiwai i ka protein, fiber a me kekahi mau micronutrients koʻikoʻi.
He kīʻaha i hoʻomākaukau ʻia pīni edamame Loaʻa iā ia nā meaʻai:
189 mau calorie
16 grams o ka carbohydrate
17 grams o ka protein
8 grams o ka momona
8 grams o ka fiber meaʻai
482 micrograms o ka folate (121 pakeneka DV)
1,6 milligrams o ka manganese (79 pakeneka DV)
41.4 micrograms o ka huaora K (52 pākēneka DV)
0,5 milligrams o ke keleawe (27 pakeneka DV)
262 milligrams o ka phosphorus (26 pakeneka DV)
99,2 milligrams o ka magnesium (25 pakeneka DV)
0.3 milligrams o ka thiamine (21 pakeneka DV)
3,5 milligrams o ka hao (20 pākēneka DV)
676 milligrams o ka potassium (19 pākēneka DV)
9.5 milligrams o ka huaora C (16 pakeneka DV)
2.1 milligrams o ka zinc (14 pākēneka DV)
0.2 milligrams o riboflavin (14 pakeneka DV)
Ma waho aʻe o nā meaʻai i helu ʻia ma luna, papa inoa ka nui o ka calcium, ka waikawa pantothenic, Huaola B6 a me ka niacin.
He aha nā pōmaikaʻi o ka Edamame Beans?
Loaʻa i ka protein kiʻekiʻe
He mea koʻikoʻi ka ʻai ʻana i ka protein no ke olakino. Pono nā Vegans a me nā meaʻai meaʻai e nānā kūikawā i ka mea a lākou e ʻai ai i kēlā me kēia lā.
ʻO kekahi o nā mea hopohopo i ka meaʻai vegan ʻo ia ka haʻahaʻa haʻahaʻa o ka protein o nā meaʻai mea kanu. Eia naʻe, aia kekahi mau ʻokoʻa.
No ka laʻana, ʻo nā pīni kekahi o nā kumu maikaʻi loa o ka protein i hoʻokumu ʻia i nā mea kanu. He pōhaku kihi ia o nā meaʻai vegan a me nā meaʻai meaʻai.
Hoʻokahi kīʻaha (155 grams) moʻa edamame Hāʻawi ia ma kahi o 17 grams o ka protein. Eia kekahi, ʻo ka soybeans kekahi kumu o ka protein.
ʻAʻole like me ka nui o nā protein mea kanu, hāʻawi lākou i nā amino acids pono e pono ai ke kino, ʻoiai ʻaʻole lākou i like ke kiʻekiʻe e like me nā protein holoholona.
Hoʻohaʻahaʻa i ka cholesterol
Ua hoʻopili ʻia nā haʻawina nānā ʻana i ke kiʻekiʻe o ka cholesterol kiʻekiʻe loa i ka piʻi ʻana o ka maʻi puʻuwai.
Ua hoʻoholo kekahi noiʻi loiloi ʻo ka ʻai ʻana i ka 47 grams o ka protein soy i kēlā me kēia lā hiki ke hoʻohaʻahaʻa i ka nui o ka cholesterol ma 9.3% a me ka LDL ("ʻino") cholesterol e 12.9%.
I kekahi loiloi o nā haʻawina, ʻo 50 grams o ka soy protein i kēlā me kēia lā i hōʻemi i ka pae LDL cholesterol ma 3%.
Ma waho aʻe o ke kumu maikaʻi o ka protein soy, papa inoa fiber olakino, antioxidants a ka huaora K ua waiwai i
Hiki i kēia mau mea kanu ke hoʻemi i ka pilikia o ka maʻi puʻuwai a hoʻomaikaʻi i ka ʻike lipid koko, ʻo ia ke ana o ka momona, me ka cholesterol a me nā triglycerides.
ʻAʻole hoʻonui i ke kō koko
ʻO ka poʻe e ʻai mau ana i nā ʻakipaʻa maʻalahi e like me ke kō, ʻoi aku ka nui o ka pilikia o ka maʻi maʻi.
ʻO kēia ke kumu o ka hoʻoheheʻe koke ʻia ʻana o nā kalapona ma muli o ke komo wikiwiki ʻana.
E like me nā ʻano pīni ʻē aʻe, papa inoa ʻAʻole ia e hoʻonui nui i ke kō koko.
ʻOi aku ka liʻiliʻi o ka nui o nā carbohydrates ma mua o ka ratio o ka protein a me ka momona. ʻO ia hoʻi ke ana e hoʻonui ai nā meaʻai i ke kiʻekiʻe o ke kō koko. glycemic index he haahaa loa.
Bu papa inoalilo ia i meaʻai kūpono no ka poʻe me ka maʻi diabetes. He meaʻai maikaʻi loa ia no ka ʻai haʻahaʻa-carb.
Nui i nā huaora a me nā minela
ʻO Edamame loaʻa ka nui o nā huaora a me nā minela.
ʻO ka papa ma lalo he 100 grams papa inoa a me kekahi o nā huaora nui a me nā minela i loko o ka soybeans makua.
ʻEdamame (RDI)
ʻO ka soya pala (RDI)
Folate
% 78
% 14
Huaola K1
% 33
% 24
ʻO ka thiamine
% 13
% 10
Vitamin B 2
% 9
% 17
me ka hao
% 13
% 29
keleawe
% 17
% 20
Manganese
% 51
% 41
ʻO Edamame, ʻoi aku ka nui o ka huaora K ma mua o ka soybeans makua a folate Inā loaʻa.
Hoʻokahi kīʻaha (155 grams) papa inoa e loaʻa iā ʻoe ma kahi o 52% o ka RDI no ka huaora K a ʻoi aku ma mua o 100% no ka folate.
Hiki ke hōʻemi i ka maʻi kanesa o ka umauma
He kiʻekiʻe ka Soybeans i nā mea kanu i kapa ʻia ʻo isoflavones.
Ua like ka Isoflavones me ka estrogen hormone wahine a hiki ke hoʻopaʻa i nā mea hoʻokipa ma nā pūnaewele i loko o ke kino nāwaliwali.
Ma muli o ka manaʻo o ka estrogen e hoʻolaha i kekahi mau ʻano o ka maʻi kanesa, e like me ka maʻi kanesa o ka umauma, manaʻo kekahi poʻe noiʻi he mea pōʻino paha ka ʻai ʻana i ka soybeans a me ka isoflavones.
Eia nō naʻe, ʻo ka hapa nui o nā haʻawina like e hōʻike ana i ka hoʻohana ʻana i ka soybeans a me nā huahana soy e hōʻemi iki i ka pilikia o ka maʻi maʻi umauma.
Hōʻike pū ʻia ʻo ka ʻai ʻana i nā meaʻai waiwai nui i ka isoflavone i ka wā mua o ke ola e hāʻawi i ka pale mai ka maʻi maʻi umauma ma hope o ke ola.
ʻAʻole i loaʻa i nā mea noiʻi ʻē aʻe kekahi hopena pale i ka soy a me ka maʻi kanesa o ka umauma. Eia naʻe, pono nā haʻawina hoʻomalu lōʻihi ma mua o ka hiki ke huki ʻia nā hopena paʻa.
Hiki ke hōʻemi i nā hōʻailona menopausal
Menopause, he māhele ia i loko o ke ola o ka wahine i ka wā e pau ai ka manstruation.
Hoʻopili pinepine ʻia kēia ʻano kūlohelohe me ka wela wela, ke ʻano o ka naʻau, a me ka hou.
Hōʻike nā haʻawina e hiki i nā soybeans a me nā isoflavones ke hōʻemi iki i nā hōʻailona i loaʻa i ka wā menopause.
Eia naʻe, ʻaʻole pili nā wahine a pau i nā isoflavones a me nā huahana soy ma kēia ʻano. No ka ʻike ʻana i kēia mau pōmaikaʻi, pono e loaʻa i nā wahine ke ʻano kūpono o ka maʻi bacteria.
Hiki i kekahi mau ʻano bacteria ke hoʻololi i nā isoflavones i loko o kahi pūhui i manaʻoʻiʻo ʻia ke kuleana no ka nui o nā pono olakino o ka soybeans. Ua kapa ʻia ka poʻe me kēia ʻano bacteria o ka ʻōpū he "echo producers".
Ua hōʻike ʻia kahi noiʻi hoʻomalu ʻia ʻo ka lawe ʻana i ka 68 mg o nā mea hoʻohui isoflavone no hoʻokahi pule, e like me ka ʻai ʻana i 135 mg o ka soybeans i hoʻokahi lā, hoʻemi ʻia nā hōʻailona menopausal wale nō i ka poʻe i hana i nā echoles.
ʻOi aku ka nui o nā mea hana kula ma waena o ka poʻe ʻAsia ma mua o ka poʻe komohana. Hiki paha i kēia ke wehewehe i ke kumu e ʻike ai nā wahine ma nā ʻāina ʻAsia i nā hōʻailona menopausal i hoʻohālikelike ʻia me nā wahine ma nā ʻāina Komohana. ʻO ka hoʻohana nui ʻana i ka soybeans a me nā huahana soy hiki ke pāʻani i kēia kūlana.
Hiki ke hōʻemi i ka maʻi maʻi prostate
ʻO ka maʻi maʻi prostate ka lua o ka maʻi maʻi maʻamau i nā kāne. Ma kahi o hoʻokahi o ʻehiku mau kānaka e hoʻomohala i ka maʻi maʻi prostate i kekahi manawa o ko lākou ola.
Haʻawina papa inoa hōʻike i nā meaʻai soya, e like me Hiki iā ia ke pale aku i ka maʻi kanesa i loko o nā kāne.
Ke hōʻike nei kekahi mau noiʻi ʻike ʻana e hoʻohaʻahaʻa nā huahana soy i ka hopena o ka maʻi prostate ma kahi o 30%.
Hiki ke hoemi i ka poho iwi
ʻO Osteoporosis, a i ʻole nalo iwi, he ʻano ia e nā iwi palupalu me ka nui o ka haʻihaʻi. He mea maʻamau ia i nā poʻe ʻelemakule.
Ua ʻike ʻia kekahi mau noiʻi nānā ʻana ʻo ka ʻai mau ʻana i nā huahana soy i waiwai i ka isoflavones hiki ke hōʻemi i ka pilikia o ka osteoporosis i nā wahine postmenopausal.
Ua hōʻike ʻia kahi haʻawina kiʻekiʻe o nā wahine postmenopausal ʻo ka lawe ʻana i nā mea hoʻohui soy isoflavone no ʻelua mau makahiki i hoʻonui i ka nui o ka iwi o nā mea komo.
Hiki i nā isoflavones ke loaʻa nā pono like i nā wahine menopausal. Ua hoʻoholo ka loiloi o nā haʻawina ʻo ka lawe ʻana i ka 90 mg o isoflavones i kēlā me kēia lā no ʻekolu mahina a i ʻole ka lōʻihi hiki ke hōʻemi i ka nalowale o ka iwi a hoʻoikaika i ka hana iwi.
Eia naʻe, ʻaʻole ʻae nā haʻawina a pau i kēia. ʻO kekahi noiʻi ʻē aʻe i nā wahine i hoʻoholo ai ʻo ka lawe ʻana i kahi mea hoʻohui isoflavone o ka liʻiliʻi o 87 mg i kēlā me kēia lā no hoʻokahi makahiki ʻaʻole i hoʻonui nui i ka iwi mineral density.
E like me nā huahana soy ʻē aʻe, papa inoa He waiwai hoʻi ia i nā isoflavones. Eia naʻe, kēlā olakino iwiʻAʻole maopopo i ka nui o ka hopena
ʻO EdamameHoʻopiha ʻia lākou me ka protein a me ka fiber, maikaʻi ia mau mea ʻelua, a he mea koʻikoʻi no ka pohō kaumaha.
ʻOHana mālie ia i ka ʻōpū o ka ʻōpū, hoʻonui i ka satiety a hoʻemi i ka makemake.
Hiki i ka protein ke hoʻonui i ka manaʻo o ka piha a hoʻemi i ke kiʻekiʻe o ka hormone pōloli ghrelin e kākoʻo i ka pohō kaumaha..
Pehea e ʻai ai iā Edamame
ʻO Edamamehiki ke ʻai ʻia e like me nā ʻano pīni ʻē aʻe. Hoʻohui ʻia ia i nā salakeke a ʻai ʻia ma ke ʻano he meaʻai ma kāna iho a hoʻohana ʻia i mea kanu.
ʻAʻole like me nā pīni he nui, papa inoaʻAʻole lōʻihi ka kuke ʻana. ʻO ka paila no 3-5 mau minuke ua lawa. Hiki ke puhi ʻia, ka microwave a i ʻole ka pā palai.
ʻO Edamame nā pōʻino a me nā hopena ʻaoʻao
ʻO Edamame ʻOiai he nui nā pōmaikaʻi, loaʻa iā ia kekahi mau hopena ʻaoʻao e noʻonoʻo ai.
ʻO EdamameʻAʻole kūpono ia no ka poʻe maʻi i nā huahana soy no ka mea i hana ʻia mai nā soybeans ʻoi ʻole.
Hoʻohui ʻia, ua manaʻo ʻia aia ma kahi o 94 ka nui o nā soybeans i hana ʻia.
E hoʻomanaʻo i ka soybeans kekahi mau antinutrients, ʻo ia nā pūhui e pale ai i ka komo ʻana o kekahi mau mineral i loko o ke kino.
Eia nō naʻe, hiki i nā ʻano hana hoʻomākaukau e like me ka hoʻoulu ʻana, ka ulu ʻana, ka fermenting a me ka kuke ʻana hiki ke hoʻemi nui i ka nui o nā antinutrients.
Loaʻa i ka Soy nā pūhui e hiki ke hoʻopilikia i ka hana thyroid ma ke kāohi ʻana i ka lawe ʻana o iodine. goitrogens Inā loaʻa.
ʻO ka mea pōmaikaʻi, hōʻike ka noiʻi ʻaʻole hiki ke hoʻopili i ka ʻai ʻana i nā huahana soy i ka hana thyroid i nā pākeke olakino ke ʻole ka nele o ka iodine.
Ma ka hopena;
ʻO Edamamehe legume ʻono a maikaʻi e hana ai i kahi meaʻai meaʻai maikaʻi loa, haʻahaʻa-calorie.
ʻO EdamameHe kiʻekiʻe ia i ka protein a me ka fiber a loaʻa nā huaora a me nā minela koʻikoʻi e like me ka folate, manganese a me ka huaora K.
Eia naʻe, ʻaʻohe noiʻi pololei papa inoaʻaʻole i nānā i nā hopena olakino o Ua hoʻokumu ʻia ka hapa nui o ka noiʻi ma luna o nā meaʻai soy kaʻawale, a ʻaʻole maopopo loa inā loaʻa nā meaʻai soy holoʻokoʻa i nā pono like.
ʻOiai ke hoʻoikaika nei nā hōʻike, nā mea noiʻi pono o ka edamame Pono nā haʻawina hou aʻe ma mua o ka hiki ke huki ʻia nā hopena paʻa
