Chii chinonzi Soybean? Benefits, Kukuvadza uye Nutritional Value

Soybeans (Glycinemax) imhando ye legume inowanikwa kumabvazuva kweAsia. Inoumba chikamu chakakosha chekudya kwevanhu munharaunda iyi. Nhasi inokura zvakanyanya muAsia neSouth neNorth America.

Inodyiwa muchimiro chayo muAsia, nepo zvigadzirwa zvesoya zvakanyanya kuwanda zvakanyanya munyika dzekuMadokero. Zvigadzirwa zvakasiyana-siyana zvesoya zviripo, zvinosanganisira hupfu hwesoya, soy protein, tofu, mukaka wesoya, soy muto, uye soya bean mafuta.

Iine antioxidants uye phytonutrients inopa mabhenefiti akasiyana. Iyo yakanaka sosi yemamwe bioactive komisheni akadai unsaturated fatty acids, vhitamini B uye E, faibha, iron, calcium, zinc uye isoflavones. 

chimiro chemuviri, soyainoita kuti ive inobatsira pahutano hwevanhu. Imwe tsvakurudzo inotaura kuti inobatsirawo kune hutano hweganda. Sezvineiwo, zvose zvakaviriswa uye zvisina kuviriswa soya ine zvinhu zvakakosha.

Asi panewo kutyira kuti inogona kuve nemhedzisiro yakaipa. Muchinyorwa "Soya beans inobatsira, kukuvadza uye kukosha kwekudya" nokutaura ruzivo nezve soya Achapiwa.

Chii chinonzi Soybean?

Imhando ye legume inowanikwa kuAsia. B.C. Pane humbowo hwekuti yakarimwa kare 9000 BC.

Nhasi, inopedzwa zvakanyanya kwete chete sechirimwa-based sosi yeprotein, asiwo sechinhu chinowanikwa mune zvakawanda zvakagadziriswa zvekudya.

Nutritional Value yeSoybeans

Iyo ine kunyanya mapuroteni asiwo ine huwandu hwakanaka hwemakabhohaidhiretsi nemafuta. 100 gramu yakabikwa soya bean inovaka muviri zviri sezvinotevera:

Calories: 173

Mvura: 63%

Mapuroteni: 16.6 gramu

Carbs: 9,9 gramu

Shuga: 3 magiramu

Fiber: 6 gramu

Mafuta: 9 gramu

     Yakazadzwa: 1.3 gramu

     Monounsaturated: 1.98 gramu

     Polyunsaturated: 5.06 gramu

     Omega 3: 0.6 magiramu

     Omega 6: 4,47 g

Soybean Protein Value

Muriwo uyu uri pakati pezvakanakisa zveprotein-based plant. Soybean protein ratio 36-56% yehuremu hwayo hwakaoma. Imwe ndiro (172 gramu) soya yakabikwa, inopa anenge 29 magiramu emapuroteni.

Kukosha kwekudya kweprotein yesoya yakanaka, asi hutano hwayo hauna kukwirira seprotein yemhuka. Mhando huru dzeprotein pano ndeye glycine uye conglycine, iyo inoumba inenge 80% yehuwandu hweprotein. Aya mapuroteni anogona kukonzera kusawirirana mune vamwe vanhu.

Mafuta eSoya Bean

Soybeansinotsanangurwa semhodzi yemafuta, uye chirimwa ichi chinoshandiswa kugadzira mafuta. Mafuta emukati anenge 18% nehuremu hwakaoma, kunyanya polyunsaturated uye monounsaturated fatty acids, ine shoma shoma yemafuta akazara. Rudzi rwemafuta akanyanya, anoumba angangoita 50% yehuwandu hwemafuta emukati linoleic asidhirori.

Soybean Carbohydrate Value

Nemhaka yekuti yakaderera mu carbs, zvakare yakaderera pane glycemic index (GI), zvinoreva kuti haizoshanduri mazinga eshuga yeropa zvakanyanya mushure mekudya. Saka chikafu chakakodzera kune vane chirwere cheshuga.

Soybean Fiber

Iine zvose soluble uye insoluble fiber. Insoluble fibers ndeye alpha-galactocytes, iyo inogona kukonzera kuputika uye manyoka muvanhu vane hanya.

Alpha-galactocytes ndeyekirasi yefiber inonzi FODMAPs inogona kuwedzera zviratidzo zvekutsamwa bowel syndrome (IBS).

Kunyangwe zvichigona kukonzera zvisingadiwe mhedzisiro mune vamwe vanhu, soyaSoluble fiber mumusidhari inowanzoonekwa seine hutano.

Izvo zvakaviriswa nebhakitiriya mukoloni, zvinosimudzira hutano hwematumbo uye zvinogona kuderedza njodzi yegomarara rekoloni. short cheni mafuta acidsIvo vanokonzera kuumbwa kweSCFAs.

Mavhitamini neMicherwa Anowanikwa muSoyabeans

Muriwo uyu unobatsira ndiwo unobva kune akasiyana mavhitamini nemamineral:

molybdenum

Chinhu chakakosha chekutsvaga chinowanikwa kunyanya mumhodzi, zviyo uye nyemba molybdenum akapfuma mu

Vitamin K1

Icho chimiro che vitamin K chinowanikwa mumakumbo. Inoita basa rinokosha mukugadzirisa ropa.

Folate

Iyo inozivikanwawo sevhitamini B9 folate Iine mabasa akasiyana-siyana mumuviri wedu uye inonyanya kukosha panguva yekuzvitakura.

mhangura

Mhangura iminerari yakakosha kumuviri wedu. Kushaikwa kunogona kuve nemhedzisiro yakaipa pahutano hwemoyo.

Manganese

Chinhu chekutsvaga chinowanikwa muzvikafu zvakawanda nemvura yekunwa. Manganese, nekuda kwehuwandu hwayo hwe phytic acid soyaHaina kubatwa zvakanaka kubva

phosphorus

Soybeansyakanaka mineral, yakakosha mineral phosphorus ndiko kunobva.

Thiamine

Iyo inozivikanwawo sevhitamini B1, thiamine inoita basa rakakosha mumabasa mazhinji emuviri.

Mimwe Mishonga Yemiti Inowanikwa muSoyabeans

Soybeans Iyo yakapfuma mune akasiyana bioactive chirimwa makomisheni:

Isoflavones

Isoflavones, mhuri ye antioxidant polyphenols, ine zvakasiyana-siyana zvehutano. Soybeans Iine huwandu hwepamusoro hwe isoflavone kupfuura chero chikafu chinozivikanwa.

Isoflavones i phytonutrients yakafanana nehomoni yepabonde yevakadzi uye ndeyemhuri yezvinhu zvinonzi phytoestrogens (plant estrogens). SoybeansMhando huru dzeisoflavone ijenistein (50%), daidzein (40%), uye glycitine (10%).

Phytic acid

Inowanikwa mumhodzi dzose dzezvirimwa phytic asidhi (phytate)kunokanganisa kutorwa kwezvicherwa zvakaita se zinc ne iron. Mwero weasidhi iyi unogona kudzikiswa nekubika, kumera kana kuvirisa bhinzi.

saponins

Saponins, imwe yemakirasi makuru emiti yemiti, yakawanikwa kuderedza cholesterol mumhuka.

Ndezvipi Zvakanakira Soy Beans?

Inoderedza njodzi yegomarara

Chirwere chegomarara ndicho chimwe chezvikonzero zvikuru zvekufa kwevanhu munyika yanhasi. Kudya soya beansinobatanidzwa nekuwedzera matishu ezamu muvakadzi, nekufungidzira kuwedzera ngozi yekenza yemazamu.

Nekudaro, ongororo dzakawanda dzekutarisa dzinoratidza kuti kushandiswa kwezvigadzirwa zvesoya kunogona kuderedza njodzi yegomarara rezamu.

Zvidzidzo zvinoratidzawo kudzivirira kurwisa cancer yeprostate muvarume. Isoflavones uye lunasin makomisheni ndiwo ane basa rekurwisa kenza.

Kusununguka kwezviratidzo zvemenopausal

Kuguma kuenda kumwedzi, inhambo iri muupenyu hwomukadzi apo kuenda kwake kumwedzi kunomira. Kazhinji, kune kuderera kwemazinga eesrogen; Zvinokonzera zviratidzo zvisingafadzi zvakadai sekudikitira, kupisa kupenya, uye kushanduka-shanduka.

Vakadzi vekuAsia - kunyanya vakadzi vekuJapan - kashoma kuona zviratidzo zvekuenda kumwedzi kupfuura vakadzi mune dzimwe nzvimbo dzepasi. Nyanzvi dzinoti izvi nekushandiswa kwakanyanya kwezvigadzirwa zvesoya muAsia. 

Zvidzidzo soyaZvinoratidza kuti isoflavones, mhuri ye phytoestrogens inowanikwa mukati

Inochengetedza hutano hwemapfupa

Osteoporosis inokonzera kuderera kwefupa uye kuwedzera kwengozi yekutyoka, kunyanya kuvakadzi vakuru. Kushandiswa kwezvigadzirwa zve soya kunoderedza njodzi yeosteoporosis muvakadzi vane menopausal. Izvi zvinobatsira zvinokonzerwa neisoflavones.

Inogona kudzora uremu uye cholesterol mazinga

Mhuka dzinoverengeka uye zvidzidzo zvevanhu zvakaratidza kuti soy protein inoshandiswa inoderedza huremu hwemuviri uye huwandu hwemafuta. SoybeansInobatsira nekudzikisa plasma cholesterol uye triglyceride mazinga.

Mune imwe ongororo yemakonzo, akafutisa / ane mafuta makonzo akadyiswa soy protein kana casein isolate pamwe chete nezvimwe zvinongedzo kwemavhiki matatu.

Yakaonekwa kuti makonzo akadyiswa soy protein aive nehuturu hwemuviri kupfuura casein. Plasma uye chiropa triglyceride mazinga akanziwo akaderera.

Metadata ine zvidzidzo zvevanhu, soya inonyatsoratidza kushanda kwakanaka kwekuwedzera kune uremu hwemuviri. Isoflavones inofungidzirwa kuti ndiyo inoshandiswa zvinhu zvinogadzirisa izvi.

Kudya soya beans inogona kudzora huremu hwemuviri muvanhu vakafuta uye avo vane huremu hwemuviri wakajairwa (BMI <30).

Inogona kubatsira kubata chirwere cheshuga

kudya kwako soya Kuwedzera pamwe kunogona kubatsira kuvandudza kudzora shuga yeropa kune varwere vane Type 2 chirwere cheshuga.

Complex carbohydrates, protein, dietary fiber uye zvicherwa zvinogona kuita izvi. Phytoestrogens uye soy peptides zvinogona kubatsira neizvi. Izvi zvinoderedza kukosha kweglycemic yema legumes uye zvinobatsira vanhu vane chirwere cheshuga.

SoybeansIyo phytochemicals mairi ine simba antioxidants. Kuzvishandisa kunogona kudzivirira vanhu vane chirwere cheshuga kubva mukukuvadzwa kweiyo oxidative iyo inogona kuwedzera chirwere cheshuga.

Inogona kukurudzira hutano hwemoyo

SoybeansInobatanidzwawo nemoyo inobatsira, nekuda kwe isoflavones yayo.

Soybeans Isoflavones yayo inodzikisa yakaipa cholesterol (LDL) mazinga muropa saka haishandiswe nemahara radicals kugadzira atherosclerotic plaques. Kana aya mapepa akaumbwa, anokonzera kuzvimba kwetsinga dzeropa, zvichikonzera atherosclerosis.

Zvidzidzo zvemhuka uye zvevanhu zvinoratidza kuti kuvapo kwesoya mukudya kunogona kuvandudza hutano hwemoyo. Soya bhinzi inogona kubatsira kurwisa kuzvimba, chinova chimwe chezvikonzero zvikuru zvechirwere chemoyo.

Izvi zvinotsigirwa nekuwedzera kweurinary sodium excretion. Aya ma phytoestrogens anoshanda pane eestrogen receptors uye anovharira kiyi enzyme system inokonzera hypertension.

Inogona kurapa kusagadzikana kwekurara uye kuora mwoyo

Muchidzidzo cheJapan, kukwira kweisoflavone kwakabatana nekureba kwekurara uye kunaka. Nzvimbo dzakapfuma dze isoflavones soya inogona kubatsira mune izvi.

Estrogen ndeimwe yehomoni inoshanda pauropi uye inoita basa mukugadzirisa kurara. Zvidzidzo zvakawanda zvehomoni replacement therapy zvakaratidza kuti estrogen kushaya hopekuratidza kukwanisa kwayo kuderedza kusagadzikana uye kuora mwoyo.

Soya beans inobatsira paganda

SoybeansIine zvakawanda zvinobatsira paganda. Iyo yakanaka moisturizer, inodzivirira zviratidzo zvekukwegura zvakadai semakwinya uye mitsetse yakanaka. mu Vitamin E Inopa kuumbwa kwemasero matsva eganda panzvimbo yemasero akafa. Inosimbisawo zvipikiri.

SoybeansInoratidza anti-inflammatory, collagen stimulating, antioxidant, ganda kupenya uye UV kudzivirira mhedzisiro.

Izvo zvine bioactive components senge tannins, isoflavonoids, trypsin inhibitors uye proanthocyanidins. Zvinyorwa zvakapfuma muzvikamu izvi zvinonzi zvinobatsira mu cosmetology uye dermatology.

Soybeans Trypsin inhibitors (imwe protein iri musoya beans) yakawanikwa iine depigmentation properties. Muzvidzidzo, vanogona kuderedza pigment deposition. SoybeansAnthocyanins zvakare inodzivisa kugadzirwa kwe melanin.

Muzvidzidzo zvemakonzo soya beansYakaderedzwa wrinkles uye kuzvimba kunokonzerwa ne UV mwaranzi. Inowedzerawo collagen uye elasticity yeganda.

Daidzein, imwe yesoya isoflavones, mumakonzo aya atopic dermatitisinhibited the cellular mechanisms inotungamirira

Zvidzidzo zvakawanda, soyainotsigira zvakasimba anticancer properties ye Oral uye topical manejimendi yegenistein yakaratidza kuvharika kwakanyanya kweUV-induced cancer yeganda uye kuchembera mumakonzo modhi. 

Soya bean bvudzi zvinobatsira

Dzimwe tsvakurudzo soyaIzvi zvinoratidza kuti zvinwiwa zvinogadzirwa neuchi zvinogona kubatsira kurapa mhanza.

Maererano nemishumo, kazhinji soya Kunwa kwechinwiwa kwakawanikwa kunodzivirira kubva pakati nepakati kusvika kune yakanyanya androgenic alopecia (yakajairika mhando yemhanza).

Soybeans Zvinwiwa zvakapfuma mune isoflavones. Mishumo yakati wandei inotaura kuti isoflavones inogona kudzivirira kubva pamhanza.

Ndezvipi Kukuvadza KweSoya Beans?

Soybeans Kunyangwe yakapfuma mune zvinovaka muviri senge calcium, iron, zinc uye amino acids, inogona kukonzera mimwe mhedzisiro.

Kana ikadyiwa zvakawandisa, inogona kukanganisa thyroid regulation zvinodhaka uye kukonzera kusaenzana kwe testosterone, allergies uye kuwedzera kwegomarara.

Zvakare, kushandiswa kwenguva refu kwehuwandu hwakawanda hwezvigadzirwa zvesoya zvinogona kuve zvisina kuchengetedzeka.

Soybeans Dambudziko guru rine isoflavones nderomukati. SoybeansIri dura re phytoestrogens (isoflavones) zvakarongeka uye zvinoshanda zvakafanana neestrogen hormone mumuviri. Isoflavones ikirasi ye phytoestrogens (inonziwo soy proteins) inowanikwa mune soy uye soy zvigadzirwa. 

Soy phytoestrogens yakashandiswa kutsiva kushomeka kwehomoni yeestrogen. Soy protein chikamu cheestrogen replacement therapy inopiwa kuvakadzi vane menopausal.

Zvimwe zvidzidzo zve epidemiological zvinoratidza kuti kudya kwe phytoestrogens kunogona kuderedza chiitiko che postmenopausal cardiovascular disease, osteoporosis, uye kupisa kunopisa, pakati pezvimwe zviratidzo. Mukuwedzera, data inopesana zvakataurwa pamusoro pekugona kwe phytoestrogens kudzivirira mazamu uye kenza yeprostate.

Zvisinei, zvinobatsira zve soy hazvina kujeka. Muchokwadi, zvimwe zvidzidzo zvakati wandei zvinoti soy protein inogona kukonzeresa kukuvadza. Chikumbiro mhedzisiro yesoya bean...

Inogona kukanganisa thyroid regulation

Zvokudya zveSoy zvinogona kuwedzera njodzi yekuvandudza hypothyroidism kune vanhu vane hurema hwethyroid basa. Vanhu vakadaro vanogona kukura goiter uye autoimmune thyroid chirwere. Ngozi iyi inowedzerwazve kana kudyiwa kweiodine kwemunhu kwakadzikira.

Soy isoflavones yakawanikwa ichidzivisa basa re enzyme inonzi thyroid peroxidase. Iyi enzyme inofanirwa pakugadzirwa kwehomoni yethyroid. Saka, iwe unogona kuisa njodzi ye hypothyroidism kana iwe uchidya yakawandisa soy protein.

Zvigadzirwa zvesoya zvinokanganisawo kutora levothyroxine (L-thyroxine), mushonga unoshandiswa kurapa kushomeka kwehomoni yethyroid. Iwe unogona kurairwa kuti usadye soy protein kana uine thyroid kusagadzikana, sezvo soy mapuroteni anoita seanoshandura kuwanikwa kwemishonga.

Zvisinei, kungotora zvakanyanya soy isoflavones hakuwedzere ngozi ye hypothyroidism kunze kwekunge yakabatanidzwa nekusakwana kwekudya kweiodine kushandiswa.

Naizvozvo, mhedzisiro yeprotein yesoya pane thyroid gland inopokana. Imwe tsvakiridzo inoda kuitwa pane izvi.

Inogona kukonzera kusaenzana kwe testosterone

Chidzidzo chakaitwa pavarume gumi nevaviri vakadya 56 g yeprotein yesoya yega zuva nezuva kwemavhiki mana. Nekuda kweizvozvo, serum testosterone mazinga akadonha ne12%. Soy protein yakawanikwa kuderedza serum testosterone mazinga muvarume vane hutano, kunyange zvazvo data isingaenderani.

Soy protein inonziwo ine mhedzisiro yakaipa pakubata kwemurume kubereka. Zvisinei, hapana chidzidzo chaicho panyaya iyi.

Muchokwadi, zvimwe zvidzidzo zvemhuka zvinoratidza kuti soy isoflavones haiburitse chero mhedzisiro yevakadzi pavarume.

Zvizhinji zvekucherechedza zvinobva pa laboratori uye zvidzidzo zvemhuka. Naizvozvo, hukama pakati pe soy isoflavones ne testosterone hahuna kukwana.

soy allergy

Zvigadzirwa zveSoy zvinogona kukonzera allergies kana hypersensitivity muvana nevakuru. Kazhinji soy allergyinotanga muhucheche nekuita kune zvigadzirwa zve soya, izvo zvinogona kukonzera kurwara kana hypersensitivity muvana nevakuru.

soy allergy Inowanzotanga muhucheche nekuita kune soy-based infant formula. Zvisinei, vana vakawanda vanokurira soy allergy yavo.

Kazhinji, soy allergy haina kugadzikana asi haina kuomarara. Kusawirirana kune soy hakuwanzo tyisa kana kuuraya.

soy allergyZviratidzo zvinogona kusanganisira kurira mumuromo, eczema kana ganda rinoputika, kuputika, manyoka, kurwadziwa kwepamuviri, kurutsa, uye kuputika kweganda.

Kana ukasangana nechimwe chezviratidzo izvi, soy allergyunogona kuva nazvo. Bvunza kuti uone allergies. Kana mhedzisiro yebvunzo iri positive soya uye zvigadzirwa zve soya zvinofanirwa kudziviswa.

Inogona kuwedzera njodzi yekukura kwegomarara

Soy isoflavones (imwe yacho genistein) inogona kukurudzira kuwanda kwemasero egomarara mumuviri. Izvi zvinonyanya kuitika panyaya yekenza yemazamu inoenderana neestrogen, sezvo soy isoflavones inowanzova neestrogenic madhara.

Maererano nezvidzidzo zvemhuka, genistein inogona kukanganisa kutenderera kwesero uye kukonzera kukura kwebundu. Inoshanda nekukonzera estrogen receptors.

Kusiyana neizvi, zvidzidzo zvevanhu zvinoratidza hukama hwakasiyana pakati pegomarara uye isoflavones. Kudya kwesoya kwakawanikwa zvakare kuderedza chiitiko uye kufa kwegomarara rezamu. Izvi zvinogona kunge zvakakonzerwa ne-anti-estrogenic effect inoshandiswa ne phytoestrogens.

Huwandu uye sosi yesoya isoflavones zvakare inokanganisa zvakanyanya njodzi yegomarara rezamu.

Inogona kukonzera matambudziko muvana

Mishonga yekudya kwevacheche ine mwero wepakati soy protein/isoflavones. Vacheche vanodyiswa mafomu aya vanoratidzirwa kune 5,7-11,9 mg ye isoflavones / kg uremu hwemuviri mukati memwedzi mina yekutanga yehupenyu.

Vana ava vanoratidzirwa kune 6-11 nguva yakawanda isoflavones kupfuura vanhu vakuru. Izvi zvinogona kukonzera kukanganisa kwehutano hwekubereka uye endocrine basa mumwana. Iyo huru isoflavones, daidzein uye genistein, inonyanya kusunga kune estrogen receptors mumuviri.

Zvisinei, izvi zvigumisiro zvinobva pane zvidzidzo zvemhuka. Zvidzidzo zvevanhu zvinogona kupa mhedzisiro yakasiyana. Uyezve, ikozvino iripo soy-based formula hairatidzi huturu hwakajeka muvacheche vane hutano. Naizvozvo, bvunza chiremba wevana wako usati washandisa soy-based formula yemwana wako.

Ndezvipi zvigadzirwa zve soy zvinofanira kudziviswa?

Zvakakosha kuva nemwero uye kudya zvakafanira. Kusarudza mhando yakakodzera yezvigadzirwa zve soya zvinogona kukudzivirira kubva kune zvakaipa zvakataurwa pamusoro apa.

Kana wapihwa sarudzo pakati pechikafu chesoya chikafu uye soy protein yega, sarudza zvechisikigo sarudzo. Dzivisa zvigadzirwa zvesoya zveindasitiri kana uine kushomeka kweiodine kana kusaenzana kwethyroid.

Nzira yekubika Soy Beans?

pano soya uye chikafu chinonaka uye chiri nyore saladhi chakagadzirwa nequinoa…

Quinoa uye Soybean Salad

zvinhu

• 2 makapu akaomeswa red quinoa
• 4-5 magirazi emvura
• 1 kapu yesoya
• 1 hombe apuro
• 1 orenji
• 1 kapu diki-flowered broccoli
• 1/4 kapu yakachekwa tomate
• 2 tablespoon dill yakagadzirwa zvakanaka
• munyu

Zvinoitwa sei?

– Fashaidza magirazi mana emvura mupoto woisa magirazi maviri equinoa.

– Bika kusvika quinoa yanyatsoibva (15-20 minutes mvura yafashaira).

- Isa parutivi uye rega itonhore.

– Cheka apuro kuita zvidimbu zvidiki.

– Wedzera broccoli florets nemadomasi akachekwa. (Unogonawo kuwedzera feta kana cottage cheese kune iyi saladhi.)

– Geza orenji pamusoro pequinoa yakabikwa uye yakatonhodzwa.

– Isa soya beans nemashizha edhiri akachekwa.

– Gadzirisa womwaya munyu kuti urunge.

- Shandira saladhi.

- NADZWA KUDYA KWAKO!

Semagumo;

Soybeans Iyo yakakwirira muprotein uye yakanaka sosi yeese macarbohydrates nemafuta. Yakapfuma mumhando dzakasiyana-siyana mavhitamini, zvicherwa uye zvinobatsira chirimwa makomisheni akadai isoflavones. 

Naizvozvo, kugara uchishandiswa kwezvigadzirwa zvesoya kunobvisa zviratidzo zvekuenda kumwedzi uye kunoderedza njodzi yeprostate uye kenza yemazamu. Nekudaro, inogona kukonzera matambudziko ekugaya uye kudzvinyirira thyroid basa muvanhu vanofanorongerwa.