Soya (Glycine Max) ndi mtundu wa nyemba zomwe zimapezeka kum'mawa kwa Asia. Zimapanga gawo lofunika kwambiri la zakudya za anthu m'derali. Masiku ano amamera makamaka ku Asia ndi South ndi North America.
Amadyedwa mwachilengedwe ku Asia, pomwe soya wopangidwa kwambiri amapezeka m'maiko akumadzulo. Mitundu yosiyanasiyana ya soya ilipo, kuphatikizapo ufa wa soya, mapuloteni a soya, tofu, mkaka wa soya, msuzi wa soya, ndi mafuta a soya.
Lili ndi ma antioxidants ndi phytonutrients omwe amapereka mapindu osiyanasiyana. Ndi gwero labwino la mankhwala ena a bioactive monga unsaturated mafuta acids, mavitamini B ndi E, fiber, iron, calcium, zinki ndi isoflavones.
mbiri yazakudya, soyazimapangitsa kukhala kopindulitsa pa thanzi la munthu. Kafukufuku wina akunena kuti ndizopindulitsa pa thanzi la khungu. Chochititsa chidwi n'chakuti, zonse zofufumitsa komanso zosatupitsa soya ili ndi mbali zofunika.
Koma palinso zodetsa nkhawa kuti zitha kukhala ndi zovuta zina. M'nkhani yakuti "Ubwino wa nyemba za soya, zovulaza komanso zopatsa thanzi " powauza zambiri za soya Kudzapatsidwa.
Kodi soya ndi chiyani?
Ndi mtundu wa legume wochokera ku Asia. B.C. Pali umboni woti idalimidwa koyambirira kwa 9000 BC.
Masiku ano, amagwiritsidwa ntchito kwambiri osati ngati gwero la mapuloteni opangidwa ndi zomera, komanso monga chogwiritsidwa ntchito muzakudya zambiri zokonzedwa.
Mtengo Wopatsa thanzi wa Soya
Amakhala makamaka ndi mapuloteni komanso amakhala ndi kuchuluka kwamafuta ambiri komanso mafuta. 100 magalamu owiritsa kuchuluka kwa michere ya soya zili motere:
Zopatsa mphamvu: 173
Madzi: 63%
Mapuloteni: 16.6 gramu
Zakudya: 9,9 g
Shuga: 3 gramu
CHIKWANGWANI: 6 g
mafuta: 9 g
Kulemera kwake: 1.3g
Monounsaturated: 1.98 magalamu
Polyunsaturated: 5.06 magalamu
Omega 3: 0.6 magalamu
Omega 6: 4,47 g
Mtengo wa Protein wa Soya
Mbewu imeneyi ndi imodzi mwa magwero abwino kwambiri a mapuloteni opangidwa ndi zomera. Chiŵerengero cha mapuloteni a soya 36-56% ya kulemera kwake kowuma. Mbale imodzi (172 magalamu) soya wophika, amapereka pafupifupi 29 magalamu a mapuloteni.
Mtengo wopatsa thanzi wa mapuloteni a soya ndi wabwino, koma ubwino wake siwokwera kwambiri ngati mapuloteni a nyama. Mitundu yayikulu ya mapuloteni apa ndi glycine ndi conglycine, omwe amapanga pafupifupi 80% ya mapuloteni okwana. Mapuloteniwa amatha kuyambitsa ziwengo mwa anthu ena.
Mtengo wa Mafuta a Soya
SoyaAmadziwika kuti ndi mbewu yamafuta, ndipo chomerachi chimagwiritsidwa ntchito kupanga mafuta. Mafuta okhutira ndi pafupifupi 18% ndi kulemera kouma, makamaka polyunsaturated ndi monounsaturated mafuta acids, ndi mafuta ochepa odzaza. Mtundu waukulu wamafuta, womwe umawerengera pafupifupi 50% yamafuta onse linoleic acidgalimoto.
Mtengo wa Soya Carbohydrate
Chifukwa ndi otsika kwambiri muzakudya, amakhalanso ndi index yotsika ya glycemic (GI), kutanthauza kuti sizingasinthe kuchuluka kwa shuga m'magazi mukatha kudya. Choncho ndi chakudya choyenera kwa odwala matenda ashuga.
Soya Fiber
Lili ndi ulusi wosungunuka komanso wosasungunuka. Ulusi wosasungunuka ndi ma alpha-galactocytes, omwe angayambitse kutupa komanso kutsekula m'mimba mwa anthu omwe ali ndi vuto.
Ma alpha-galactocyte ali m'gulu la fiber lotchedwa FODMAPs lomwe lingapangitse zizindikiro za matenda opweteka a m'mimba (IBS).
Ngakhale zimatha kuyambitsa zotsatira zosafunikira mwa anthu ena, soyaUlusi wosungunuka mu mkungudza nthawi zambiri umadziwika kuti ndi wathanzi.
Amayatsidwa ndi mabakiteriya omwe ali m'matumbo, kulimbikitsa thanzi lamatumbo ndipo amachepetsa chiopsezo cha khansa ya m'matumbo. mafuta acids amfupiAmayambitsa kupanga ma SCFA.
Mavitamini ndi Mchere Opezeka mu Soya
Masamba opindulitsa awa ndi gwero labwino la mavitamini ndi michere yosiyanasiyana:
molybdenum
Chofunikira chofufuza chomwe chimapezeka makamaka mumbewu, mbewu ndi nyemba molybdenum ndi wolemera mu
Vitamini K1
Ndi mtundu wa vitamini K wopezeka mu nyemba. Zimagwira ntchito yofunika kwambiri pakupanga magazi.
Soya Lili ndi mitundu yosiyanasiyana ya zomera za bioactive:
Isoflavones
Isoflavones, banja la antioxidant polyphenols, ali ndi zotsatira zosiyanasiyana za thanzi. Soya Lili ndi ma isoflavone ochulukirapo kuposa zakudya zina zilizonse wamba.
Ma Isoflavones ndi ma phytonutrients ofanana ndi mahomoni ogonana achikazi a estrogen ndipo ali m'gulu la zinthu zotchedwa phytoestrogens (plant estrogens). SoyaMitundu ikuluikulu ya isoflavones ndi genistein (50%), daidzein (40%), ndi glycitine (10%).
Phytic acid
Amapezeka mu mbewu zonse za zomera phytic asidi (phytate)zimakhudza mayamwidwe a mchere monga zinki ndi chitsulo. Mlingo wa asidiyu ukhoza kuchepetsedwa pophika, kumera kapena kupesa nyemba.
saponins
Saponins, imodzi mwamagulu akuluakulu amagulu a zomera, apezeka kuti amachepetsa mafuta m'thupi mwa nyama.
Kodi Ubwino Wa Nyemba za Soya Ndi Chiyani?
Amachepetsa chiopsezo cha khansa
Khansara ndi imodzi mwazinthu zomwe zimapha anthu ambiri masiku ano. Kudya soyazimagwirizana ndi kuwonjezeka kwa minofu ya m'mawere mwa akazi, zomwe zikuwonjezera chiopsezo cha khansa ya m'mawere.
Komabe, kafukufuku wowunika ambiri akuwonetsa kuti kumwa soya kungachepetse chiopsezo cha khansa ya m'mawere.
Kafukufuku akuwonetsanso zoteteza ku khansa ya prostate mwa amuna. Isoflavones ndi mankhwala a lunasin ndi omwe amachititsa zotsutsana ndi khansa.
Kuchepetsa zizindikiro za menopausal
Kusamba, ndi nthawi imene mkazi amasiya kusamba. Kawirikawiri, pali kuchepa kwa misinkhu ya estrogen; Zimayambitsa zizindikiro zosasangalatsa monga thukuta, kutentha thupi, ndi kusinthasintha kwa maganizo.
Azimayi a ku Asia - makamaka amayi a ku Japan - sakhala ndi zizindikiro za kusamba kusiyana ndi amayi a kumadera ena a dziko lapansi. Akatswiri amati izi ndi chifukwa chakumwa kwambiri kwa soya ku Asia.
Maphunziro soyaZimasonyeza kuti isoflavones, banja la phytoestrogens limapezeka
Amasunga thanzi la mafupa
Osteoporosis imayambitsa kuchepa kwa mafupa ndi chiopsezo chowonjezeka cha fractures, makamaka kwa amayi achikulire. Kugwiritsa ntchito mankhwala a soya kumachepetsa chiopsezo cha matenda osteoporosis mwa amayi omwe amasiya kusamba. Zopindulitsa izi zimachitika chifukwa cha isoflavones.
Itha kuwongolera kunenepa komanso kuchuluka kwa cholesterol
Kafukufuku wambiri wa nyama ndi anthu atsimikizira kuti kudya mapuloteni a soya kumachepetsa kulemera kwa thupi ndi mafuta. SoyaZimathandizira pakutsitsa cholesterol ya plasma ndi triglyceride.
Pakafukufuku wina wa makoswe, makoswe onenepa kwambiri / mafuta amadyetsedwa mapuloteni a soya kapena ma casein olekanitsidwa pamodzi ndi zosakaniza zina kwa milungu itatu.
Zinawoneka kuti makoswe odyetsedwa ndi mapuloteni a soya anali ndi thupi lochepa kuposa casein. Miyezo ya plasma ndi chiwindi cha triglyceride yanenedwanso kukhala yotsika.
Metadata ndi maphunziro a anthu, soya zimasonyeza bwino zotsatira za supplementation pa kulemera kwa thupi. Ma Isoflavones amaganiziridwa kuti ndi omwe amathandizira izi.
Kudya soya amatha kuwongolera kulemera kwa thupi mwa anthu onenepa komanso omwe ali ndi thupi labwinobwino (BMI <30).
Zitha kuthandiza kuthana ndi matenda a shuga
zakudya zanu soya Kuphatikizikako kumathandizira kuwongolera shuga m'magazi mwa odwala omwe ali ndi matenda amtundu wa 2.
Zakudya zovuta, zomanga thupi, zomanga thupi, ndi michere yambiri zitha kupangitsa izi. Phytoestrogens ndi soya peptides angathandizenso pa izi. Izi zimachepetsa mtengo wa glycemic wa nyemba za nyemba ndipo zimapindulitsa anthu omwe ali ndi matenda a shuga.
SoyaMa phytochemicals omwe ali momwemo ndi ma antioxidants amphamvu. Kuwadya kumatha kuteteza anthu omwe ali ndi matenda a shuga ku kuwonongeka kwa okosijeni komwe kungayambitse matenda a shuga.
Akhoza kulimbikitsa thanzi la mtima
SoyaZimagwirizanitsidwanso ndi ubwino wa mtima, chifukwa cha isoflavones yake.
Soya Ma isoflavones ake amachepetsa kuchuluka kwa cholesterol yoyipa (LDL) m'magazi kotero kuti sagwiritsidwa ntchito ndi ma free radicals kupanga zolembera za atherosclerotic. Ngati zolembera izi zimapanga, zimayambitsa kutupa kwa mitsempha yamagazi, zomwe zimayambitsa atherosulinosis.
Kafukufuku wa nyama ndi anthu akuwonetsa kuti kukhalapo kwa soya muzakudya kumatha kupititsa patsogolo thanzi la mtima. Nyemba za soya zingathandize kulimbana ndi kutupa, chomwe ndi chimodzi mwa zifukwa zazikulu za matenda a mtima.
Izi zimathandizidwa ndi kuwonjezeka kwa mkodzo wa sodium excretion. Ma phytoestrogens awa amagwira ntchito pa ma estrogen receptors ndikulepheretsa ma enzyme ofunikira omwe amayambitsa matenda oopsa.
Atha kuchiza matenda ogona komanso kukhumudwa
Mu kafukufuku wa ku Japan, kudya kwa isoflavone kwakukulu kunalumikizidwa ndi nthawi yabwino yogona komanso khalidwe. Magwero olemera a isoflavones soya zingakhale zothandiza pankhaniyi.
Estrogen ndi imodzi mwa timadzi timene timagwira ntchito mu ubongo ndipo imagwira ntchito yolamulira kugona. Kafukufuku wambiri wa mankhwala obwezeretsa mahomoni asonyeza kuti estrogen kusowa tulokutsimikizira kuthekera kwake kuchepetsa kusakhazikika ndi kupsinjika maganizo.
Ubwino wa soya pakhungu
SoyaLili ndi ubwino wambiri pakhungu. Ndi moisturizer yabwino, kuteteza zizindikiro za ukalamba monga makwinya ndi mizere yabwino. mu Vitamini E Amapereka mapangidwe atsopano a khungu m'malo mwa maselo akufa. Zimalimbitsanso misomali.
SoyaImawonetsa anti-yotupa, collagen stimulating, antioxidant, kuwala kwa khungu komanso chitetezo cha UV.
Zili ndi zigawo za bioactive monga tannins, isoflavonoids, trypsin inhibitors ndi proanthocyanidins. Zotulutsa zolemera mu zigawozi zimanenedwa kuti ndizopindulitsa mu cosmetology ndi dermatology.
Soya Ma trypsin inhibitors (mapuloteni ena a soya) apezeka kuti ali ndi mawonekedwe ochotsa mtundu. M'maphunziro, amatha kuchepetsa kuyika kwa pigment. SoyaAnthocyanins amalepheretsanso kupanga melanin.
M'maphunziro a makoswe masamba a soyaKuchepetsa makwinya ndi kutupa komwe kumachitika chifukwa cha kuwala kwa UV. Komanso kumawonjezera kolajeni ndi elasticity khungu.
Daidzein, imodzi mwa soya isoflavones, mu makoswe amenewa atopic dermatitisinaletsa njira zama cellular zomwe zimatsogolera
Maphunziro ambiri, soyaimathandizira kwambiri katundu wa anticancer Kuwongolera pakamwa komanso pamutu kwa genistein kunawonetsa kuletsa kwakukulu kwa khansa yapakhungu yoyambitsidwa ndi UV komanso ukalamba mumitundu ya mbewa.
Malinga ndi malipoti, nthawi zambiri soya Kumwa chakumwa kwapezedwa kuti kumateteza ku alopecia wocheperako mpaka wowopsa wa androgenic (mtundu wamba wa dazi).
Soya Zakumwa zili ndi isoflavones zambiri. Malipoti angapo amati ma isoflavones amatha kuteteza ku dazi.
Kodi Kuopsa kwa Soya Ndi Chiyani?
Soya Ngakhale kuti ili ndi michere yambiri monga calcium, iron, zinc ndi amino acid, imatha kuyambitsa mavuto ena.
Akagwiritsidwa ntchito mopitirira muyeso, amatha kusokoneza mankhwala a chithokomiro ndikuyambitsa kusalinganika kwa testosterone, ziwengo ndi kuchuluka kwa khansa.
Soya Vuto lalikulu la isoflavones ndi zomwe zili. SoyaNdi nkhokwe ya phytoestrogens (isoflavones) mwadongosolo komanso mogwira ntchito yofanana ndi mahomoni a estrogen m'thupi. Ma Isoflavones ndi gulu la phytoestrogens (omwe amatchedwanso mapuloteni a soya) omwe amapezeka mu soya ndi soya.
Ma soy phytoestrogens akhala akugwiritsidwa ntchito kubwezera kuchepa kwa mahomoni a estrogen. Mapuloteni a soya ndi gawo la mankhwala olowa m'malo a estrogen omwe amaperekedwa kwa amayi osiya kusamba.
Kafukufuku wina wa matenda a miliri amasonyeza kuti kudya zakudya za phytoestrogens kungachepetse matenda a postmenopausal cardiovascular disease, osteoporosis, ndi kutentha kwa kutentha, pakati pa zizindikiro zina. Kuphatikiza apo, zidziwitso zotsutsana zanenedwa za kuthekera kwa phytoestrogens kuteteza khansa ya m'mawere ndi prostate.
Komabe, phindu la soya silidziwika bwino. M'malo mwake, maphunziro ena angapo akuwonetsa kuti mapuloteni a soya amatha kuvulaza. Pemphani zotsatira zoyipa za soya...
Ikhoza kusokoneza kayendetsedwe ka chithokomiro
Zakudya za soya zitha kuonjezera chiopsezo chokhala ndi hypothyroidism mwa anthu omwe ali ndi vuto la chithokomiro. Anthu oterowo amatha kukhala ndi goiter komanso matenda a chithokomiro a autoimmune. Chiwopsezochi chimawonjezekanso munthu akamamwa ayodini ochepa.
Soy isoflavones apezeka kuti amalepheretsa ntchito ya enzyme yotchedwa chithokomiro peroxidase. Enzyme iyi ndiyofunikira kuti kaphatikizidwe ka mahomoni a chithokomiro. Chifukwa chake, mutha kukhala pachiwopsezo cha hypothyroidism mukamadya kwambiri soya mapuloteni.
Zogulitsa za soya zimasokonezanso kuyamwa kwa levothyroxine (L-thyroxine), mankhwala omwe amagwiritsidwa ntchito pochiza kuchepa kwa mahomoni a chithokomiro. Mutha kulangizidwa kuti musamadye mapuloteni a soya ngati muli ndi vuto la chithokomiro, chifukwa mapuloteni a soya amawoneka kuti akusintha kupezeka kwa mankhwala.
Komabe, kudya kwambiri kwa soya isoflavones sikumawonjezera chiopsezo cha hypothyroidism pokhapokha ngati kuphatikizidwa ndi zakudya zosakwanira za ayodini.
Choncho, zotsatira za mapuloteni a soya pa chithokomiro zimakhala zotsutsana. Kafukufuku wochulukirapo akuyenera kuchitidwa pa izi.
Zitha kuyambitsa kusamvana kwa testosterone
Kafukufuku adachitika pa amuna 56 omwe amadya 12 g ya mapuloteni a soya amadzipatula tsiku lililonse kwa milungu inayi. Zotsatira zake, milingo ya testosterone ya seramu idatsika ndi 19%. Mapuloteni a soya apezeka kuti amachepetsa milingo ya seramu ya testosterone mwa amuna athanzi, ngakhale kuti datayo ndi yosagwirizana.
Mapuloteni a soya amanenedwanso kuti ali ndi zotsatirapo zoipa pa ntchito yobereka ya amuna. Komabe, palibe phunziro lachindunji pankhaniyi.
M'malo mwake, kafukufuku wina wa nyama akuwonetsa kuti soya isoflavones satulutsa zotsatira zachikazi pa amuna.
Zambiri zomwe zimawonedwa zimatengera maphunziro a labotale ndi nyama. Chifukwa chake, ubale pakati pa soya isoflavones ndi testosterone siwotsimikizika.
Zogulitsa za soya zimatha kuyambitsa ziwengo kapena hypersensitivity kwa ana ndi akulu. Nthawi zambiri soya ziwengoImayamba ali wakhanda ndi anachita mankhwala soya, amene angayambitse chifuwa kapena hypersensitivity ana ndi akulu.
soya ziwengo Nthawi zambiri imayamba ali wakhanda ndi momwe makanda amachitira soya. Komabe, ana ambiri amakula mopitirira malire awo a soya.
Nthawi zambiri, ziwengo za soya zimakhala zosasangalatsa koma sizowopsa. Kusagwirizana ndi soya sikumakhala kowopsa kapena kupha.
Ngati mukukumana ndi chimodzi mwazizindikirozi, soya ziwengomukhoza kukhala nazo. Yezetsani kuti mutsimikizire kuti simukudwala. Ngati zotsatira za mayeso zili zabwino soya ndi zinthu za soya ziyenera kupewedwa.
Akhoza kuonjezera chiopsezo cha kukula kwa khansa
Soya isoflavones (imodzi mwa iwo genistein) akhoza kulimbikitsa kuchuluka kwa maselo a khansa m'thupi. Izi ndizowona makamaka pankhani ya khansa ya m'mawere yodalira estrogen, monga soya isoflavones imakhala ndi zotsatira za estrogenic.
Malinga ndi kafukufuku wa zinyama, genistein ikhoza kusokoneza kayendedwe ka maselo ndi kuyambitsa kukula kwa chotupa. Zimagwira ntchito poyambitsa ma estrogen receptors.
Mosiyana ndi izi, kafukufuku wa anthu akuwonetsa ubale wosiyana pakati pa khansa ndi isoflavones. Kudya kwa soya kwapezekanso kuti kumachepetsa kuchuluka kwa anthu omwe amafa ndi khansa ya m'mawere. Izi zikhoza kukhala chifukwa cha anti-estrogenic zotsatira zogwiritsidwa ntchito ndi phytoestrogens.
Kuchuluka ndi gwero la soya isoflavones kumakhudzanso kwambiri chiopsezo cha khansa ya m'mawere.
Zingayambitse mavuto mwa makanda
Zakudya za makanda zimakhala ndi mapuloteni a soya / isoflavones. Makanda omwe amadyetsedwa mankhwalawa amakhala ndi 5,7-11,9 mg ya isoflavones pa kilogalamu ya kulemera kwa thupi m'miyezi inayi yoyambirira ya moyo.
Ana awa amakumana ndi isoflavones nthawi 6-11 kuposa akuluakulu. Izi zingayambitse kuwonongeka kwa thanzi la ubereki komanso ntchito ya endocrine mwa mwana. Ma isoflavones akuluakulu, daidzein ndi genistein, makamaka amamanga ma estrogen receptors m'thupi.
Komabe, zotsatirazi zimachokera ku maphunziro a zinyama. Maphunziro a anthu angapereke zotsatira zosiyana. Kuphatikiza apo, ma formula opangidwa ndi soya omwe alipo pakadali pano sawonetsa kawopsedwe wowoneka bwino mwa makanda athanzi. Chifukwa chake, funsani dokotala wa ana musanagwiritse ntchito soya yopangira mwana wanu.
Ndi zinthu ziti za soya zomwe ziyenera kupewedwa?
Ndikofunikira kudya moyenera komanso moyenera. Kusankha mtundu woyenera wa soya kungakutetezeni ku zotsatira zoyipa zomwe tazitchula pamwambapa.
Mukapatsidwa chisankho pakati pa zakudya zachilengedwe za soya ndi mapuloteni a soya, sankhani zosankha zachilengedwe. Pewani mankhwala a soya a mafakitale ngati muli ndi vuto la ayodini kapena kusalinganika kwa chithokomiro.
Kodi Mungaphike Bwanji Nyemba za Soya?
pano soya ndi Chinsinsi chokoma komanso chosavuta cha saladi chokonzedwa ndi quinoa…
– Kuphika mpaka quinoa utapsa bwino (15-20 mphindi madzi chithupsa).
- Khala pambali ndikuzizira.
– Dulani apuloyo m’tizidutswa ting’onoting’ono.
- Onjezani maluwa a broccoli ndi tomato wodulidwa. (Mungathenso kuwonjezera feta kapena kanyumba tchizi ku saladi iyi.)
– Dulani lalanje pa quinoa yophikidwa ndi yoziziritsidwa.
– Onjezani nyemba za soya ndi masamba odulidwa a katsabola.
- Sakanizani ndi kuwaza mchere kuti mukometsere.
- Kutumikira saladi.
- SANGALATSIDWANI NDI CHAKUDYA CHANU!
Chifukwa;
Soya Ili ndi mapuloteni ambiri komanso gwero labwino lazakudya komanso mafuta. Lili ndi mavitamini osiyanasiyana, mchere ndi mankhwala opindulitsa a zomera monga isoflavones.
Choncho, kumwa mankhwala a soya nthawi zonse kumachepetsa zizindikiro za kusamba komanso kumachepetsa chiopsezo cha prostate ndi khansa ya m'mawere. Komabe, zimatha kuyambitsa mavuto am'mimba komanso kupondereza ntchito ya chithokomiro mwa anthu omwe ali ndi chiyembekezo.
