Yintoni Edamame kwaye Ityiwa Njani? Iingenelo kunye neeNgozi

Iimbotyi zesoya sesinye sezona zityalo zithandwayo nezisetyenziswa ngeendlela ezininzi ehlabathini. Iprotheyini ye-Soy icutshungulwa kwiimveliso ezihlukeneyo zokutya, ezifana neoli ye-soya, i-soy sauce, njl.

Edamame engekavuthwa iimbotyi zesoya, kungoko ilias layo iimbotyi zesoya eziluhlazad. 

Ngokwemveli ityiwa eAsia edamameKwakhona ifumana ukuthandwa kwamanye amazwe, rhoqo njenge-aperitif.

Yintoni Edamame?

Edamame iimbotyiluhlobo olungekavuthwa lwembotyi yesoya.

Ngenxa yokuba iluhlaza ngombala, inombala owahlukileyo kwiimbotyi zesoya eziqhelekileyo, eziqheleke zibenombala okhanyayo omdaka, omdaka, okanye beige.

Ngokwesiko, ilungiswa nge-pinch yetyuwa kwaye yongezwa kwiisuphu, izitya zemifuno, iisaladi kunye nezitya ze-noodle, okanye zidliwe njenge-snack.

Ukutya kwesoya kuyaphikisana. Abanye abantu bayakuphepha ukutya iimbotyi zesoya, ngokuyinxenye kuba inokuphazamisana nomsebenzi wegilo.

Edamame Nutritional Ixabiso

EdamameIncinci kakhulu kwiicarbohydrates kunye neekhalori kodwa ityebile kwiprotheni, ifayibha kunye nenani lemicronutrients ebalulekileyo.

Kulungiswe isitya iimbotyi edamame Iqulethe ezi zondlo zilandelayo:

189 iikhalori

16 grams zecarbohydrates

Iprotheni yegram ye-17

8 grams amafutha

I-8 grams yefiber yokutya

I-482 micrograms ye-folate (i-121 ekhulwini ye-DV)

1,6 milligrams yemanganese (79 ekhulwini DV)

I-41.4 micrograms ye-vitamin K (i-52 ipesenti ye-DV)

0,5 milligrams yobhedu (27 ekhulwini DV)

I-262 milligrams ye-phosphorus (i-26 ekhulwini ye-DV)

I-99,2 milligrams ye-magnesium (i-25 ekhulwini ye-DV)

0.3 milligrams yethiamine (21 ekhulwini DV)

3,5 milligrams yentsimbi (20 pesenti DV)

I-676 milligrams ye-potassium (i-19 ekhulwini ye-DV)

I-9.5 milligrams ye-vitamin C (i-16 ekhulwini ye-DV)

I-2.1 milligrams ye-zinc (i-14 yepesenti ye-DV)

0.2 milligrams riboflavin (14 ekhulwini DV)

Ukongeza kwizondlo ezidweliswe ngasentla, edamame i-calcium encinci, i-pantothenic acid; Vitamin B6 kunye ne-niacin.

Ziziphi iiNzuzo zeembotyi ze-Edamame?

Ineprotheyini ephezulu

Ukutya okwaneleyo kweprotheyini kubaluleke kakhulu kwimpilo. I-Vegans kunye nemifuno kufuneka bahlawule ngokukodwa kwizinto abazidlayo imihla ngemihla.

Enye yezinto ezixhalabisayo kukutya kwe-vegan kukuncinci kweprotheyini yokutya kwezityalo ezininzi. Nangona kunjalo, kukho ezinye iimeko.

Ngokomzekelo, iimbotyi ziphakathi kweyona mithombo ilungileyo yeprotein esekelwe kwizityalo. Lilitye lembombo kwizidlo ezininzi ze-vegan kunye nemifuno.

Isitya esinye (155 grams) edamame ephekiweyo Inika malunga ne-17 grams yeprotheni. Ukongezelela, iimbotyi zesoya zikwangumthombo weproteni.

Ngokungafaniyo neeprotheyini ezininzi zezityalo, zibonelela ngee-amino acids ezibalulekileyo ezifunwa ngumzimba, nangona zingekho kumgangatho ophezulu njengeeprotheni zezilwanyana.

Yehlisa i-cholesterol

Uphononongo lokuqwalasela ludibanise amanqanaba e-cholesterol aphezulu ngokungaqhelekanga kumngcipheko owongeziweyo wesifo sentliziyo.

Olunye uphononongo oluphononongo lugqibe ukuba ukutya i-47 grams yeprotein yesoya ngosuku kunokunciphisa amanqanaba e-cholesterol ewonke nge-9.3% kunye ne-LDL ("embi") ye-cholesterol nge-12.9%.

Kolunye uhlalutyo lwezifundo, i-50 grams yeprotheni ye-soy ngosuku yanciphisa amanqanaba e-cholesterol ye-LDL nge-3%.

Ukongeza ekubeni ngumthombo olungileyo weprotein yesoya, edamame ifayibha enempilo, i-antioxidants kunye ivithamin K usisityebi kwi

Ezi zityalo zezityalo zinokunciphisa umngcipheko wesifo senhliziyo kwaye ziphucule iprofayili ye-lipid yegazi, umlinganiselo wamafutha, kuquka i-cholesterol kunye ne-triglycerides.

Ayinyusi iswekile yegazi

Abo bahlala besebenzisa iikhabhohayidrethi ezigaywa lula ezifana neswekile banomngcipheko owongezelelekileyo wesifo esingapheliyo.

Oku kungenxa yokuba iicarbohydrates zetyiswa ngokukhawuleza ngenxa yokufunxa ngokukhawuleza.

Njengezinye iintlobo zeembotyi, edamame Ayinyusi iswekile yegazi ngokugqithisileyo.

Ubungakanani becarbohydrates buphantsi kunomlinganiselo weprotheyini kunye namafutha. Ikwangumlinganiselo ukutya okunyusa ngawo amanqanaba eswekile yegazi. isalathisi se-glycemic iphantsi kakhulu.

Bu edamameiyenza ibe kukutya okufanelekileyo kubantu abanesifo seswekile. Kwakhona kukutya okugqwesileyo kokutya okune-carb ephantsi.

Utyebile kwiivithamini kunye neeminerali

Edamame iqulethe izixa eziphezulu iivithamini kunye neeminerali.

Itheyibhile engezantsi yi-100 grams edamame kunye nezinye iivithamini eziphambili kunye neeminerali kwiimbotyi zesoya ezivuthiweyo. 

Edamame, kakhulu ivithamin K kuneembotyi zesoya ezivuthiweyo kunye folate Ine.

Ikomityi enye (155 grams) edamame uya kufumana malunga ne-52% ye-RDI ye-vitamin K kunye nangaphezulu kwe-100% ye-folate.

Inokunciphisa ingozi yomhlaza wamabele

Iimbotyi zesoya ziphezulu kwiikhompawundi zezityalo ezaziwa ngokuba zii-isoflavones.

I-Isoflavones iyafana ne-hormone yesini ye-estrogen kwaye inokubophelela kwi-receptors kwiiseli kumzimba obuthathaka.

Ngenxa yokuba i-estrogen kucingelwa ukuba ikhuthaza iintlobo ezithile zomhlaza, njengomhlaza wamabele, abanye abaphandi bacinga ukuba ukutya isixa esikhulu seembotyi zesoya nee-isoflavone kunokuba yingozi.

Nangona kunjalo, uninzi lwezifundo ezifanayo zikwabonisa ukuba ukusetyenziswa ngokulinganayo kweembotyi zesoya kunye neemveliso zesoya kunokunciphisa kancinci umngcipheko womhlaza wamabele.

Ikwabonisa ukuba ukutya okutyebileyo kwe-isoflavone kwasebutsheni kunokukhusela kumhlaza wamabele kamva ebomini.

Abanye abaphandi abafumananga mpembelelo yokukhusela kwi-soy kunye nomngcipheko womhlaza webele. Nangona kunjalo, izifundo ezilawulwa ixesha elide ziyafuneka ngaphambi kokuba kuthathwe izigqibo eziqinileyo.

Inokunciphisa iimpawu zokuyeka ukuya exesheni

Ukuyeka ukuya exesheni, sisigaba esenzeka kubomi bomfazi xa kuyeka ukuya exesheni.

Le meko yendalo idla ngokunxulunyaniswa nokutshisa, ukuguquguquka kweemvakalelo, nokubila.

Uphononongo lubonisa ukuba iimbotyi zesoya kunye ne-isoflavones zinokunciphisa kancinci iimpawu ezenzeka ngexesha lokuyeka ukuya exesheni.

Nangona kunjalo, asingabo bonke abafazi abachatshazelwa yi-isoflavones kunye neemveliso zesoya ngale ndlela. Ukufumana ezi zibonelelo, abasetyhini kufuneka babe nohlobo oluchanekileyo lwebhaktheriya yamathumbu.

Iintlobo ezithile zebhaktheriya zinokuguqula i-isoflavones ibe yikhompawundi ekukholelwa ukuba inoxanduva loncedo oluninzi lwezempilo lweembotyi zesoya. Abantu abanolu hlobo lwebhaktheriya yamathumbu babizwa ngokuba "ngabavelisi be-echo".

Uphononongo olulawulwayo lubonise ukuba ukuthatha i-68 mg yezongezelelo ze-isoflavone ngeveki enye, elingana nokutya i-135 mg yeembotyi zesoya kanye ngosuku, ukunciphisa iimpawu ze-menopausal kuphela kwabo bavelise i-echoles.

Abavelisi bezikolo baxhaphake kakhulu phakathi kwabemi baseAsia kunabaseNtshona. Oku kunokucacisa ukuba kutheni abasetyhini kumazwe ase-Asia befumana iimpawu zokuyeka ukuya exesheni kancinci xa kuthelekiswa nabasetyhini kumazwe aseNtshona. Ukusetyenziswa okuphezulu kweembotyi zesoya kunye neemveliso zesoya kunokudlala indima kule meko.

Inokunciphisa umngcipheko womhlaza wesibeleko

Umhlaza wedlala lobudoda lolona hlobo lwesibini luxhaphakileyo lomhlaza emadodeni. Malunga nomntu omnye kwabasixhenxe uya kuba nomhlaza wedlala lobudoda ngaxa lithile ebomini bakhe.

Izifundo edamame ibonisa ukuba ukutya soya, ezifana Inokukhusela kumhlaza emadodeni.

Izifundo ezininzi zokuphonononga zibonisa ukuba iimveliso zesoya zinciphisa umngcipheko womhlaza wedlala lesinyi malunga ne-30%.

Inokunciphisa ilahleko yamathambo

I-Osteoporosis, okanye ukulahleka kwethambo, yimeko ebonakaliswe ngamathambo anqabileyo kunye nomngcipheko omkhulu wokuphuka. Ixhaphake ngakumbi kubantu abadala.

Uphononongo oluninzi lokuqwalasela lufumene ukuba ukutya rhoqo iimveliso zesoya ezityebileyo kwi-isoflavones kunokunciphisa umngcipheko we-osteoporosis kubasetyhini be-postmenopausal.

Uphononongo olukumgangatho ophezulu wabasetyhini abasemva kokumenopausal lubonisa ukuba ukuthatha izongezo zesoya isoflavone iminyaka emibini kwandisa ukuxinana kwamathambo abathathi-nxaxheba.

I-Isoflavones inokuba neenzuzo ezifanayo kwabasetyhini abakwi-menopausal. Uhlalutyo lwezifundo lugqibe ukuba ukuthatha i-90 mg ye-isoflavones imihla ngemihla kwiinyanga ezintathu okanye ngaphezulu kunokunciphisa ukulahleka kwethambo kunye nokukhuthaza ukubunjwa kwamathambo.

Nangona kunjalo, ayizizo zonke izifundo eziyamkelayo le nto. Olunye uphononongo kwabasetyhini lugqibe kwelokuba ukuthatha isoflavone isongezelelo sobuncinci be-87 mg ngosuku ngonyaka omnye akuzange kunyuse kakhulu ukuxinana kwamathambo.

Njengezinye iimveliso zesoya, edamame Ikwatyebile kwii-isoflavones. Nangona kunjalo, oko impilo yamathamboAkukacaci ukuba ichaphazela kangakanani na

 Ngaba i-Edamame iyancipha ubunzima?

EdamameZigcwele iprotheyini kunye nefiber, zombini zisempilweni, kwaye zibaluleke kakhulu ekulahlekeni kobunzima.

LifIsebenza ngokucothayo kwi-gastrointestinal tract, ukwandisa ukuhlutha kunye nokunciphisa ukutya.

Iprotheyini inokonyusa iimvakalelo zokuzala kunye nokunciphisa amanqanaba ehomoni yendlala i-ghrelin ukuxhasa ukuncipha kwexesha elide lobunzima..

Ukutya njani i-Edamame

Edamameingatyiwa ngendlela efanayo nezinye iintlobo zeembotyi. Ifakwe kwii saladi okanye ityiwe njenge-snack ngokwayo kwaye isetyenziswe njengemifuno.

Ngokungafaniyo neembotyi ezininzi, edamameAkuthathi xesha lide ukupheka. Ukubilisa imizuzu emi-3-5 kudla ngokwaneleyo. Inokuthi ifakwe ngomphunga, ifakwe kwi-microwave okanye i-pan eqhotsiweyo.

Edamame Ubungozi kunye neziphumo ebezingalindelekanga

Edamame Nangona izibonelelo zayo ezininzi, nayo ineziphumo ebezingalindelekanga ezimbalwa ekufuneka ziqwalaselwe.

EdamameAyizifanelanga ezo mveliso zesoya njengoko zenziwe ngeembotyi zesoya ezingekavuthwa.

Ukongezelela, kuqikelelwa ukuba malunga neepesenti ezingama-94 zeembotyi zesoya zenziwe ngofuzo.

Khumbula ukuba iimbotyi zesoya zikwanazo ne-antinutrients, eziyi-compounds ezithintela ukufunxwa kweeminerali ezithile emzimbeni.

Noko ke, iindlela zokulungiselela ezinjengokumanzisa, ukuntshula, ukubilisa nokupheka kunokuwunciphisa ngokuphawulekayo umlinganiselo wezinto ezichasene nezondlo.

I-Soy iqulethe iikhompawundi ezinokuphazamisa umsebenzi we-thyroid ngokuthintela ukufunxwa kwe-iodine. iigoitrogens Ine.

Ngethamsanqa, uphando lubonisa ukuba ukusetyenziswa kweemveliso zesoya akunakwenzeka ukuba kuchaphazele umsebenzi we-thyroid kubantu abadala abanempilo ngaphandle kokuba kukho ukungabikho kwe-iodine.

Ngenxa yoko;

Edamamesisidumba esinencasa, esinesondlo esenza okubalaseleyo, okunekhalori ephantsi yokhetho lwesnack.

EdamameIphezulu kwiprotheyini kunye nefiber kwaye iqulethe iivithamini ezibalulekileyo kunye neeminerali ezifana ne-folate, i-manganese kunye ne-vitamin K.

Nangona kunjalo, akukho uphando oluthe ngqo edamameakazange ahlole iziphumo zempilo ze Uninzi lophando lusekwe kwizithako zesoya ezizimeleyo, kwaye kaninzi akucaci ukuba ukutya kwesoya ngokupheleleyo kunenzuzo efanayo.

Nangona ubungqina buyakhuthaza, abaphandi iinzuzo edamame Uphononongo olongezelelekileyo luyafuneka phambi kokuba kuthathwe izigqibo eziqinileyo