Kodi Edamame ndi Chiyani Ndipo Imadyedwa Bwanji? Ubwino ndi Zowopsa

Soya ndi imodzi mwa mbewu zotchuka kwambiri padziko lonse lapansi komanso zamitundumitundu. Mapuloteni a soya amasinthidwa kukhala zakudya zosiyanasiyana, monga mafuta a soya, msuzi wa soya, ndi zina.

Edamame osakhwima soya, chifukwa chake dzina lake soya wobiriwirad. 

Mwachikhalidwe amadyedwa ku Asia edamameIkuchulukiranso kutchuka m'maiko ena, nthawi zambiri ngati aperitif.

Kodi Edamame ndi chiyani?

Edamame nyembandi mtundu wosakhwima wa soya.

Chifukwa ndi yobiriwira, imakhala ndi mtundu wosiyana ndi soya wamba, womwe nthawi zambiri umakhala wofiirira, wofiira, kapena beige.

Mwachizoloŵezi, amakonzedwa ndi mchere pang'ono ndikuwonjezeredwa ku supu, mbale zamasamba, saladi ndi mbale zamasamba, kapena amadyedwa ngati chotupitsa.

Zakudya za soya zimatsutsana. Anthu ena amapewa kudya soya, mwa zina chifukwa zimatha kusokoneza chithokomiro.

Edamame Nutritional Value

EdamameNdizochepa kwambiri muzakudya komanso zopatsa mphamvu, koma zimakhala ndi mapuloteni, fiber komanso ma micronutrients angapo ofunikira.

Mbale yokonzedwa nyemba za edamame Lili ndi zakudya zotsatirazi:

189 kcal

16 magalamu a chakudya

17 gramu mapuloteni

8 magalamu a mafuta

8 magalamu a fiber fiber

482 micrograms ya folate (121 peresenti DV)

1,6 milligram manganese (79 peresenti DV)

41.4 ma micrograms a vitamini K (52 peresenti DV)

0,5 milligrams zamkuwa (27 peresenti DV)

262 milligrams ya phosphorous (26 peresenti DV)

99,2 milligrams ya magnesium (25 peresenti DV)

0.3 milligrams ya thiamine (21 peresenti DV)

3,5 milligrams yachitsulo (20 peresenti DV)

676 milligrams ya potaziyamu (19 peresenti DV)

9.5 milligrams a vitamini C (16 peresenti DV)

2.1 milligrams ya zinc (14 peresenti DV)

0.2 milligrams ya riboflavin (14 peresenti DV)

Kuwonjezera pa zakudya zomwe zatchulidwa pamwambapa, edamame calcium, pantothenic acid, Vitamini B6 ndi niacin.

Kodi Ubwino Wa Nyemba za Edamame Ndi Chiyani?

Muli mapuloteni ambiri

Zakudya zomanga thupi zokwanira ndizofunikira kwambiri pa thanzi. Odya zakudya zamasamba ndi zamasamba amafunika kusamala kwambiri zomwe amadya tsiku ndi tsiku.

Chimodzi mwazodetsa nkhawa pazakudya za vegan ndi kuchepa kwa mapuloteni muzakudya zambiri zamasamba. Komabe, pali zina.

Mwachitsanzo, nyemba ndi m’gulu la magwero abwino kwambiri a mapuloteni opangidwa ndi zomera. Ndi mwala wapangodya wa zakudya zambiri zamasamba ndi zamasamba.

Mbale imodzi (155 magalamu) yophika edamame Amapereka pafupifupi 17 magalamu a mapuloteni. Kuonjezera apo, soya amakhalanso gwero la mapuloteni.

Mosiyana ndi mapuloteni ambiri a zomera, amapereka ma amino acid ofunikira omwe thupi limafunikira, ngakhale kuti sali apamwamba kwambiri ngati mapuloteni a nyama.

Amachepetsa cholesterol

Kafukufuku wowona wagwirizanitsa milingo ya cholesterol yapamwamba kwambiri ndi chiwopsezo cha matenda amtima.

Kafukufuku wina adawonetsa kuti kudya magalamu 47 a mapuloteni a soya patsiku kumatha kuchepetsa kuchuluka kwa cholesterol ndi 9.3% ndi LDL ("zoyipa") cholesterol ndi 12.9%.

Pakuwunika kwina kwamaphunziro, magalamu 50 a mapuloteni a soya patsiku amachepetsa kuchuluka kwa cholesterol ya LDL ndi 3%.

Kuphatikiza pa kukhala gwero labwino la mapuloteni a soya, edamame wathanzi fiber, antioxidants ndi vitamini K ndi wolemera mu

Zosakaniza za zomerazi zimatha kuchepetsa chiopsezo cha matenda a mtima ndikuwongolera kuchuluka kwa lipid m'magazi, komwe ndi kuyeza kwamafuta, kuphatikiza cholesterol ndi triglycerides.

Sichikweza shuga m'magazi

Anthu omwe amadya pafupipafupi chakudya cham'mimba chosavuta kupukutika monga shuga amakhala ndi chiopsezo chotenga matenda osachiritsika.

Izi ndichifukwa choti ma carbohydrate amagayidwa mwachangu chifukwa cha kuyamwa mwachangu.

Monga mitundu ina ya nyemba, edamame Sichikweza shuga wambiri m'magazi.

Kuchuluka kwazakudya kumachepa kuposa kuchuluka kwa mapuloteni ndi mafuta. Ndiwonso muyeso womwe zakudya zimakweza shuga m'magazi. glycemic index ndi otsika kwambiri.

Bu edamamezimapangitsa kukhala chakudya choyenera kwa anthu odwala matenda a shuga. Ndi chakudya chabwino kwambiri chazakudya zokhala ndi ma carb ochepa.

Wolemera mu mavitamini ndi mchere

Edamame lili ndi mavitamini ndi mchere wambiri.

Tebulo ili pansipa ndi 100 magalamu edamame ndi zina mwamavitamini ndi michere yayikulu mu soya wokhwima. 

Edamame, vitamini K wambiri kuposa soya okhwima ndi folate Lili.

Chikho chimodzi (155 magalamu) edamame mudzapeza pafupifupi 52% ya RDI ya vitamini K ndi yoposa 100% ya folate.

Akhoza kuchepetsa chiopsezo cha khansa ya m'mawere

Soya ali ndi mankhwala ambiri a zomera omwe amadziwika kuti isoflavones.

Ma Isoflavones ndi ofanana ndi mahomoni ogonana achikazi a estrogen ndipo amatha kumangirira ku ma cell a thupi lofooka.

Chifukwa chakuti estrogen imaganiziridwa kuti imalimbikitsa mitundu ina ya khansa, monga khansa ya m'mawere, ofufuza ena amaganiza kuti kudya soya wambiri ndi isoflavone kungakhale koopsa.

Komabe, kafukufuku wofananawo akuwonetsanso kuti kudya bwino soya ndi zinthu za soya kumatha kuchepetsa pang'ono chiopsezo cha khansa ya m'mawere.

Zimasonyezanso kuti kudya zakudya zokhala ndi isoflavone mudakali aang’ono kungateteze ku khansa ya m’mawere m’tsogolo.

Ofufuza ena sanapeze zotsatira zoteteza pa chiopsezo cha soya ndi khansa ya m'mawere. Komabe, maphunziro olamulidwa kwa nthawi yayitali amafunikira kuti zitsimikizidwe zotsimikizika zitheke.

Akhoza kuchepetsa zizindikiro za kusamba

Kusamba, ndi gawo limene limapezeka m'moyo wa mkazi pamene kusamba kwasiya.

Mkhalidwe wachilengedwe umenewu kaŵirikaŵiri umagwirizanitsidwa ndi kutentha, kusinthasintha kwa maganizo, ndi kutuluka thukuta.

Kafukufuku akuwonetsa kuti soya ndi ma isoflavone amatha kuchepetsa pang'ono zizindikiro zomwe zimachitika panthawi yosiya kusamba.

Komabe, si amayi onse omwe amakhudzidwa ndi isoflavones ndi mankhwala a soya motere. Kuti apeze phindu limeneli, amayi ayenera kukhala ndi mtundu woyenera wa mabakiteriya am'matumbo.

Mitundu ina ya mabakiteriya imatha kusintha ma isoflavones kukhala gulu lomwe limakhulupirira kuti limapangitsa kuti soya akhale ndi thanzi labwino. Anthu omwe ali ndi mtundu uwu wa mabakiteriya am'matumbo amatchedwa "echo opanga".

Kafukufuku wolamulidwa adawonetsa kuti kutenga 68 mg ya isoflavone yowonjezera kwa sabata imodzi, yofanana ndi kudya 135 mg wa soya kamodzi patsiku, kumachepetsa zizindikiro za kusintha kwa msambo mwa omwe amapanga ma echoles.

Opanga masukulu ndiwofala kwambiri pakati pa anthu aku Asia kuposa aku Western. Izi zikhoza kufotokoza chifukwa chake amayi m'mayiko a ku Asia sakhala ndi zizindikiro zochepa za kusamba poyerekeza ndi amayi a ku mayiko a Kumadzulo. Kudya kwambiri kwa soya ndi zinthu za soya kumatha kutenga gawo pankhaniyi.

Akhoza kuchepetsa chiopsezo cha khansa ya prostate

Khansara ya Prostate ndi khansa yachiwiri yofala kwambiri mwa amuna. Pafupifupi munthu mmodzi mwa anthu asanu ndi awiri adzakhala ndi khansa ya prostate panthawi ina m'moyo wawo.

Maphunziro edamame amasonyeza kuti zakudya soya, monga Itha kutetezanso ku khansa mwa amuna.

Kafukufuku wambiri akuwonetsa kuti mankhwala a soya amachepetsa chiopsezo cha khansa ya prostate ndi 30%.

Akhoza kuchepetsa kuwonongeka kwa mafupa

Osteoporosis, kapena kuwonongeka kwa mafupa, ndi matenda omwe amadziwika ndi mafupa osalimba omwe ali ndi chiopsezo chachikulu cha kuthyoka. Ndikofala makamaka kwa anthu achikulire.

Kafukufuku wambiri apeza kuti kudya zakudya za soya zokhala ndi ma isoflavones nthawi zonse kumachepetsa chiopsezo cha matenda osteoporosis mwa amayi omwe ali ndi vuto losiya kusamba.

Kafukufuku wapamwamba kwambiri wa amayi omwe ali ndi vuto losiya kusamba akuwonetsa kuti kutenga soya isoflavone zowonjezera kwa zaka ziwiri kumawonjezera kuchuluka kwa mafupa a otenga nawo gawo.

Ma Isoflavones amatha kukhala ndi maubwino omwewo mwa amayi omwe amasiya kusamba. Kufufuza kwa kafukufuku kunatsimikizira kuti kutenga 90 mg ya isoflavones tsiku lililonse kwa miyezi itatu kapena kuposerapo kungachepetse kuwonongeka kwa mafupa ndikulimbikitsa mapangidwe a mafupa.

Komabe, si maphunziro onse omwe amavomereza izi. Kafukufuku wina wa amayi adatsimikiza kuti kutenga isoflavone yowonjezerapo ya 87 mg patsiku kwa chaka chimodzi sikunawonjezere kuchuluka kwa mchere wa fupa.

Monga zinthu zina za soya, edamame Ilinso ndi isoflavones yambiri. Komabe, kuti thanzi la mafupaSizikudziwika kuti zimakhudza bwanji

 Kodi Edamame Amachepetsa Kunenepa?

EdamameAmadzaza ndi mapuloteni ndi fiber, zonse zomwe zili zathanzi, komanso zofunika kwambiri pakuchepetsa thupi.

MiyoyoZimagwira ntchito pang'onopang'ono m'mimba, kuonjezera kukhuta ndi kuchepetsa chilakolako.

Mapuloteni amathanso kukulitsa kukhuta ndikuchepetsa milingo yanjala ya ghrelin kuti athandizire kuchepa thupi kwanthawi yayitali..

Momwe Mungadye Edamame

Edamameakhoza kudyedwa mofanana ndi mitundu ina ya nyemba. Amawonjezeredwa ku saladi kapena amadyedwa ngati chotupitsa chokha ndipo amagwiritsidwa ntchito ngati masamba.

Mosiyana ndi nyemba zambiri, edamameSizitenga nthawi kuphika. Kuwira kwa mphindi 3-5 kumakhala kokwanira. Ikhoza kuphikidwa mu uvuni, microwave kapena poto yokazinga.

Edamame Zowopsa ndi Zotsatira Zake

Edamame Ngakhale kuti ali ndi ubwino wambiri, amakhalanso ndi zotsatirapo zochepa zomwe ziyenera kuganiziridwa.

EdamameSikoyenera kwa anthu omwe amadana ndi mankhwala a soya chifukwa amapangidwa kuchokera ku nyemba za soya.

Kuphatikiza apo, akuti pafupifupi 94 peresenti ya soya amapangidwa ndi majini.

Kumbukirani kuti soya amakhalanso ndi antinutrients, omwe ndi mankhwala omwe amalepheretsa kuyamwa kwa mchere wina m'thupi.

Komabe, njira zokonzekera monga kuviika, kumera, kupesa, ndi kuphika zingachepetse kwambiri kuchuluka kwa mankhwala oletsa zakudya m’thupi.

Soya imakhalanso ndi mankhwala omwe amatha kusokoneza ntchito ya chithokomiro poletsa kuyamwa kwa ayodini. goitrogens Lili.

Mwamwayi, kafukufuku amasonyeza kuti kumwa mankhwala a soya sikungakhudze ntchito ya chithokomiro mwa akuluakulu athanzi pokhapokha ngati pali kusowa kwa ayodini.

Chifukwa;

Edamamendi nyemba zokometsera, zopatsa thanzi zomwe zimapanga njira yabwino kwambiri yochepetsera zopatsa mphamvu zochepa.

EdamameIli ndi mapuloteni ambiri komanso fiber ndipo imakhala ndi mavitamini ndi mchere wofunikira monga folate, manganese ndi vitamini K.

Komabe, palibe kafukufuku wachindunji edamamesanayang'ane zotsatira za thanzi la Zambiri mwazofukufukuzo zakhala zikugwiritsidwa ntchito pazosakaniza za soya, ndipo nthawi zambiri sizidziwika ngati zakudya zonse za soya zili ndi phindu lofanana.

Ngakhale kuti umboniwu ndi wolimbikitsa, ofufuza ubwino wa edamame Maphunziro ochulukirapo akufunika kuti mfundo zotsimikizika zitheke