Chii chinonzi Edamame uye Inodyiwa Sei? Benefits uye Kukuvadza

Soya bhinzi chimwe chezvirimwa zvechikafu zvinofarirwa zvikuru pasi rose. Soy protein inogadziriswa kuita zvakasiyana siyana zvechikafu, senge soybean mafuta, soy muto, nezvimwe.

Edamamu immature soya, saka zita rayo soya bhinzid. 

Zvagara zvichidyiwa muAsia edamameIri kuwedzerawo mukurumbira mune dzimwe nyika, kazhinji seaperitif.

Chii chinonzi Edamame?

Edamame bhinziimhando yesoya bhinzi isati yakura.

Nekuda kwekuti yakasvibira muruvara, ine ruvara rwakasiyana kubva kune yakajairwa soyabeans, iyo inowanzo tsvukuruka, tani, kana beige.

Sechinyakare, inogadzirwa nepini yemunyu uye inowedzerwa kune soups, miriwo ndiro, saladhi uye noodle ndiro, kana kudyiwa sesvutugadzike.

Zvokudya zvesoya zvine nharo. Vamwe vanhu vanodzivisa kudya soya bhinzi, muchidimbu nekuti inogona kukanganisa thyroid basa.

Edamame Nutritional Value

EdamamuIyo yakaderera mumacarbohydrates uye makorikori asi yakapfuma muprotein, fiber uye akati wandei akakosha mamicronutrients.

Ndiro yakagadzirwa edamame bhinzi Iine zvinotevera zvinovaka muviri:

189 macalorie

16 magiramu emacarbohydrates

17 gramu mapuroteni

8 magiramu emafuta

8 magiramu ezvokudya fiber

482 micrograms yefolate (121 muzana DV)

1,6 milligram manganese (79 muzana DV)

41.4 micrograms yevhitamini K (52 muzana DV)

0,5 milligrams emhangura (27 muzana DV)

262 milligrams yephosphorus (26 muzana DV)

99,2 milligrams ye magnesium (25 muzana DV)

0.3 milligrams ye thiamine (21 muzana DV)

3,5 milligrams esimbi (20 muzana DV)

676 milligrams ye potassium (19 muzana DV)

9.5 milligrams yevhitamini C (16 muzana DV)

2.1 milligrams ye zinc (14 muzana DV)

0.2 milligrams ye riboflavin (14 muzana DV)

Mukuwedzera kune zvinovaka muviri zvakanyorwa pamusoro, edamame madiki e calcium, pantothenic acid, Vitamin B6 uye niacin.

Ndezvipi Zvakanakira Edamame Beans?

Iine mapuroteni akawanda

Mapuroteni akakwana anokosha zvikuru kune utano. Vegans uye vanodya miriwo vanofanirwa kutarisisa kune zvavanodya zuva nezuva.

Chimwe chezvinonetsa mukudya kwevegan ndiyo yakadzikira mapuroteni ezvikafu zvakawanda zvezvirimwa. Zvisinei, pane zvimwe zvisiri izvo.

Semuenzaniso, bhinzi ndeimwe yenzvimbo dzakanakisisa dzeprotein-based based protein. Iyo ibwe rekona rezvakawanda zvevegan uye zvinodyiwa zvezvinomera.

Imwe ndiro (155 gramu) yakabikwa edamame Inopa anenge 17 magiramu emapuroteni. Pamusoro pezvo, soya bhinzi zvakare itsime reprotein.

Kusiyana nemapuroteni mazhinji ezvirimwa, iwo anopa akakosha amino acids anodiwa nemuviri, kunyangwe iwo asiri emhando yepamusoro semapuroteni emhuka.

Inoderedza cholesterol

Observational studies have linked abnormal high cholesterol levels kune yakawedzera njodzi yechirwere chemoyo.

Imwe ongororo yekuongorora yakagumisa kuti kudya magiramu makumi mana nemanomwe eprotein yesoya pazuva kunogona kuderedza huwandu hwecholesterol ne47% uye LDL ("yakaipa") cholesterol ne9.3%.

Mune kumwe kuongorora kwezvidzidzo, 50 gramu yeprotein yesoya pazuva yakaderedza LDL cholesterol mazinga ne3%.

Pamusoro pekuva sosi yakanaka yeprotein yesoya, edamame ine hutano fiber, antioxidants uye vitamini K akapfuma mu

Mishonga iyi yezvirimwa inogona kuderedza njodzi yechirwere chemoyo uye kugadzirisa lipid profile yeropa, inova kuyerwa kwemafuta, kusanganisira cholesterol uye triglycerides.

Hazvikwidzi shuga muropa

Avo vanogara vachidya zviri nyore macarbohydrates akadai seshuga vane njodzi yakawedzera yechirwere chisingaperi.

Izvi zvinodaro nekuti makabhohaidhiretsi anogayiwa nekukurumidza semugumisiro wekukurumidza kutorwa.

Semamwe marudzi ebhinzi, edamame Hazvikwidzi shuga yeropa zvakanyanya.

Huwandu hwemakhahydrates hwakaderera pane chiyero cheprotein nemafuta. Ndiwo zvakare chiyero icho chikafu chinokwidza mazinga eshuga. glycemic index yakaderera zvikuru.

Bu edamameinoita kuti ive chikafu chakakodzera kune vanhu vane chirwere cheshuga. Icho zvakare chikafu chakanakisa chekudya kwakaderera-carb.

Yakapfuma muvhitamini uye zvicherwa

Edamamu ine huwandu hwakawanda hwevhitamini nemaminerari.

Tafura iri pasi apa ndeye 100 gramu edamame uye mamwe mavhitamini makuru nemaminerari musoya beans dzakakura. 

Edamamu, yakawanda vhitamini K pane yakakura soya beans uye folate Rine.

Kapu imwe (155 gramu) edamame uchawana 52% yeRDI yevhitamini K uye inodarika 100% yefolate.

Inogona kuderedza njodzi yegomarara rezamu

Soya bhinzi dzakakwirira mumiti yemiti inonzi isoflavones.

Isoflavones yakafanana nehomoni yechikadzi estrogen uye inogona kusunga kune zvinogamuchira pamasero ari mumuviri usina simba.

Nemhaka yokuti estrogen inofungidzirwa kuti inokurudzira mamwe marudzi egomarara, akadai sekenza yemazamu, vamwe vatsvakurudzi vanofunga kuti kudya soyabhinzi yakawanda uye isoflavone kunogona kuva nengozi.

Zvakadaro, ongororo dzakawanda dzakafanana dzinoratidzawo kuti kunwa zvine mwero soya beans uye soy zvigadzirwa zvinogona kuderedza zvishoma njodzi yegomarara rezamu.

Zvinotaridzawo kuti kudya chikafu-chakapfuma-isoflavone pakutanga kwehupenyu kunogona kupa dziviriro kubva kugomarara rezamu gare gare muhupenyu.

Vamwe vaongorori havana kuwana mhedzisiro yekudzivirira pane soy uye nekenza yemazamu. Zvisinei, zvidzidzo zvenguva refu zvinodzorwa zvinodiwa pasati paitwa mhedziso dzakasimba.

Inogona kuderedza zviratidzo zvekuenda kumwedzi

Kuguma kuenda kumwedzi, idanho rinoitika muhupenyu hwemukadzi kana kuenda kumwedzi kwamira.

Ichi chimiro chomusikirwo chinowanzobatanidzwa nokupenya kunopisa, kuchinja kwendangariro, uye dikita.

Zvidzidzo zvinoratidza kuti soya beans uye isoflavones zvinogona kuderedza zvishoma zviratidzo zvinoitika panguva yekuenda kumwedzi.

Nekudaro, havasi vese vakadzi vanobatwa neisoflavones uye soy zvigadzirwa nenzira iyi. Kuti vaone mabhenefiti aya, vakadzi vanofanirwa kuve nemhando chaiyo yemabhakitiriya emudumbu.

Mamwe marudzi emabhakitiriya anogona kushandura isoflavones kuita musanganiswa unofungidzirwa kuti une mutoro kune akawanda ehutano hwesoya beans. Vanhu vane rudzi urwu rwehutachiona hwehutachiona vanonzi "echo vagadziri".

Chidzidzo chakadzorwa chakaratidza kuti kutora 68 mg ye isoflavone supplements kwevhiki imwe, yakaenzana nekudya 135 mg yesoya beans kamwe chete pazuva, yakaderedza zviratidzo zvekuenda kumwedzi chete kune avo vakagadzira echoles.

Vagadziri vezvikoro vakanyanya kuwanda pakati pevagari vekuAsia kupfuura vekuMadokero. Izvi zvinogona kutsanangura kuti sei vakadzi vekuAsia vachiona zviratidzo zvishoma zvekuenda kumwedzi zvichienzaniswa nevakadzi vari kunyika dzekuMadokero. Kunyanya kushandiswa kwesoya beans uye zvigadzirwa zvesoya zvinogona kuita basa mumamiriro ezvinhu aya.

Inogona kuderedza njodzi yekenza yeprostate

Gomarara reprostate imhando yechipiri yegomarara rinowanikwa muvarume. Anenge mumwe muvanhu vanomwe achabatwa kenza yeprostate pane imwe nguva muhupenyu hwavo.

Zvidzidzo edamame inoratidza kuti soya chikafu, senge Inogonawo kudzivirira kubva kugomarara muvarume.

Ongororo dzinoverengeka dzekutarisa dzinoratidza kuti zvigadzirwa zvesoya zvinodzikisa njodzi yekenza yeprostate ne30%.

Inogona kuderedza kurasikirwa kwemapfupa

Osteoporosis, kana kurasikirwa kwebhonzo, chirwere chinoratidzwa nemapfupa asina kusimba ane ngozi huru yekutyoka. Inonyanya kuitika kune vanhu vakuru.

Ongororo dzinoverengeka dzekutarisa dzakawana kuti kugara uchidya zvigadzirwa zvesoya zvakapfuma mune isoflavones zvinogona kuderedza njodzi yeosteoporosis muvakadzi vepashure.

Ongororo yemhando yepamusoro yevakadzi vane postmenopausal inoratidza kuti kutora soya isoflavone yekuwedzera kwemakore maviri kwakawedzera vatori vechikamu 'mapfupa emamineral density.

Isoflavones inogona kunge iine mabhenefiti akafanana muvakadzi vane menopausal. Ongororo yezvidzidzo yakagumisa kuti kutora 90 mg ye isoflavones zuva nezuva kwemwedzi mitatu kana kupfuura kunogona kuderedza kurasikirwa kwemapfupa uye kukurudzira kuumbwa kwemapfupa.

Nekudaro, hazvisi zvese zvidzidzo zvinobvuma izvi. Imwe ongororo muvakadzi yakagumisa kuti kutora isoflavone yekuwedzera yeinenge 87 MG pazuva kwegore rimwe haina kunyanya kuwedzera mapfupa emamineral density.

Kufanana nezvimwe zvigadzirwa zve soy, edamame Iyo zvakare yakapfuma mune isoflavones. Zvisinei, izvozvo hutano hwemapfupaHazvina kujeka kuti zvinokanganisa kusvika papi

 Edamame Inoderedza Uremu Here?

EdamamuIwo akazara neprotein uye fiber, ese ari maviri ane hutano, uye akakosha zvakanyanya pakurasikirwa nehuremu.

LifInoita zvishoma nezvishoma mudumbu remuviri, kuwedzera kuguta uye kuderedza kudya.

Protein inogona zvakare kuwedzera manzwiro ekuzara uye kuderedza mazinga enzara yehomoni ghrelin kutsigira kureba uremu..

Madyiro Edamame

Edamamuinogona kudyiwa nenzira yakafanana nedzimwe mhando dzebhinzi. Inowedzerwa kumasaladi kana kudyiwa sechikafu pachayo uye inoshandiswa semuriwo.

Kusiyana nebhinzi zhinji, edamameHazvitore nguva kubika. Kubikira kwemaminitsi 3-5 kazhinji kunokwana. Inogona kunge yakabikwa, microwaved kana pani yakakangwa.

Edamame Kukuvadza uye Side Effects

Edamamu Pasinei nemabhenefiti ayo akawanda, anewo mashoma mhedzisiro yekufunga.

EdamamuIzvo hazvina kukodzera kune izvo zvinorwarisa kune zvigadzirwa zvesoya sezvo inogadzirwa kubva kune immature soya beans.

Uyezve, inofungidzirwa kuti inenge 94 muzana yesoya inogadzirwa nemajini.

Ramba uchifunga kuti soya beans zvakare ine antinutrients, ari makomisheni anotadzisa kutorwa kwemamwe mamineral mumuviri.

Zvisinei, nzira dzokugadzirira dzakadai sokunyura, kumera, kuvirisa, uye kubika zvinogona kuderedza zvikuru kuwanda kwemishonga inorwisa mabhakitiriya.

Soy inewo makomisheni anogona kukanganisa thyroid basa nekudzivisa kubatwa kweiodine. goitrogens Rine.

Sezvineiwo, tsvagiridzo inoratidza kuti kudyiwa kwezvigadzirwa zvesoya hazvigone kukanganisa thyroid basa muvakuru vane hutano kunze kwekunge paine kushomeka kweiodine.

Semagumo;

Edamamuinonaka, inovaka muviri legume inoita yakanakisa, yakaderera-calorie snack sarudzo.

EdamamuIyo yakakwirira muprotein uye fiber uye ine mavhitamini akakosha nemaminerari akadai sefolate, manganese uye vhitamini K.

Zvisinei, hapana tsvakurudzo yakananga edamamehaana kuongorora hutano hwehutano hwe Tsvagiridzo zhinji yakavakirwa pane yakasarudzika soy ingredients, uye kazhinji hazvizivikanwe kana chikafu chesoya chakazara chine mabhenefiti akafanana.

Kunyange zvazvo uchapupu huchikurudzira, vatsvakurudzi zvinobatsira edamame Zvimwe zvidzidzo zvinodiwa pasati paitwa mhedziso dzakasimba