Yintoni iSoya? Okuzuzwayo, iiNgozi kunye neXabiso leSondlo

Iimbotyi zesoya (Ubukhulu beGlycine) luhlobo lwembotyi oluhlala empuma Asia. Yenza inxalenye ebalulekileyo yokutya kwabantu kulo mmandla. Namhlanje ikhula kakhulu eAsia naseMzantsi nakuMntla Melika.

Ityiwa ngendlela yayo yendalo e-Asia, ngelixa iimveliso zesoya ezicutshungulwayo zixhaphake kakhulu kumazwe aseNtshona. Iintlobo ngeentlobo zeemveliso zesoya ziyafumaneka, kuquka umgubo wesoya, iprotein yesoya, itofu, ubisi lwesoya, isosi yesoya, kunye neoyile yeembotyi zesoya.

Iqulethe i-antioxidants kunye ne-phytonutrients ebonelela ngeenzuzo ezahlukeneyo. Ingumthombo olungileyo wezinye iikhompawundi ze-bioactive ezifana ne-unsaturated fatty acids, iivithamini B kunye ne-E, i-fiber, i-iron, i-calcium, i-zinc kunye ne-isoflavones. 

iprofayili yezondlo, iimbotyi zesoyayenza kube luncedo kwimpilo yabantu. Olunye uphando luthi luluncedo nakwimpilo yolusu. Okubangela umdla kukuba, zombini zinegwele nezingenagwele iimbotyi zesoya ineempawu ezibalulekileyo.

Kodwa kukho iinkxalabo zokuba inokuba neziphumo ezibi. Kwinqaku "Iinzuzo zeembotyi zesoya, iingozi kunye nexabiso lesondlo” ngokuxelela ulwazi malunga neembotyi zesoya Kuya kunikwa.

Yintoni iSoya?

Ludidi lwembotyi oluphuma eAsia. B.C. Kukho ubungqina bokuba yayilinywe nge-9000 BC.

Namhlanje, isetyenziswa ngokubanzi kungekuphela nje njengomthombo weprotheyini esekwe kwisityalo, kodwa nanjengesithako ekutyeni okuninzi okucutshungulweyo.

Ixabiso lesondlo seembotyi zesoya

Iqukethe ubukhulu becala iiprotheyini kodwa ikwaqulethe isixa esihle seecarbohydrates kunye namafutha. I-100 grams ibilisiwe umxholo wezondlo zesoya imi ngolu hlobo lulandelayo:

Iikhalori: 173

Amanzi: 63%

Iiprotheni: 16.6 gram

Iikhabhoni: 9,9 gram

Iswekile: 3 grams

Ifayibha: 6 grams

Amafutha: 9 grams

     Igcwele: 1.3 grams

     I-Monounsaturated: 1.98 grams

     I-Polyunsaturated: 5.06 grams

     Omega 3: 0.6 grams

     Omega 6: 4,47 g

Ixabiso leProtheyini yeembotyi zesoya

Le mifuno iphakathi kweyona mithombo ilungileyo yeprotheni esekwe kwizityalo. Umlinganiselo weprotheyini yesoya I-36-56% yobunzima bayo obomileyo. Isitya esinye (172 grams) iimbotyi zesoya ebilisiweyo, inikeza malunga ne-29 grams yeprotheni.

Ixabiso lesondlo seprotheyini yesoya lilungile, kodwa umgangatho wayo awukho phezulu njengeprotheni yezilwanyana. Iintlobo eziphambili zeprotheni apha zi-glycine kunye ne-conglycine, ezenza malunga ne-80% yeprotheyini epheleleyo. Ezi proteni zinokubangela ukungezwani komzimba kwabanye abantu.

Ixabiso leOyile yeembotyi zesoya

Iimbotyi zesoyaihlelwa njengembewu yeoli, kwaye esi sityalo sisetyenziselwa ukwenza ioli. I-fat content malunga ne-18% ngobunzima obomileyo, ubukhulu becala i-polyunsaturated kunye ne-monounsaturated fatty acids, kunye nexabiso elincinci lamafutha ahluthayo. Olona hlobo luphambili lwamafutha, lubandakanya malunga ne-50% yesiqulatho samafutha linoleic acidilori.

Ixabiso leCarbohydrate yeSoya

Ngenxa yokuba i-carbs ephantsi, nayo iphantsi kwi-glycemic index (GI), oku kuthetha ukuba ayiyi kutshintsha amanqanaba eswekile yegazi kakhulu emva kokutya. Ngoko kukutya okufanelekileyo kwabanesifo seswekile.

IFayibha yeembotyi zesoya

Iqulethe zombini i-fiber e-soluble kunye ne-insoluble. Iintsinga ezinganyibilikiyo zi-alpha-galactocytes, ezinokubangela ukudumba kunye norhudo kubantu ababuthathaka.

I-Alpha-galactocytes yeklasi yefiber ebizwa ngokuba yi-FODMAPs enokunyusa iimpawu ze-Irritable bowel syndrome (IBS).

Nangona inokubangela iziphumo ebezingalindelekanga ezingafunwayo kwabanye abantu, iimbotyi zesoyaIfiber enyibilikayo kumsedare ithathwa njengesempilweni.

Zibiliswa ziibhaktheriya kwikholoni, ekhuthaza impilo yamathumbu kwaye inokunciphisa umngcipheko womhlaza wekoloni. ikhonkco elifutshane elinamafutha acidBabangela ukusekwa kwee-SCFAs.

IiVithamini kunye neeMinerali ezifumaneka kwiimbotyi zesoya

Lo mifuno uluncedo ngumthombo olungileyo weevithamini ezahlukeneyo kunye neeminerali:

molybdenum

Into ebalulekileyo yokulandelela efumaneka ikakhulu kwimbewu, iinkozo kunye nemifuno molybdenum usisityebi kwi

Vitamin K1

Luhlobo lwevithamin K efumaneka kwiimbotyi. Idlala indima ebalulekileyo kwi-coagulation yegazi.

I-Folate

Ikwabizwa ngokuba yi-vitamin B9 folate Inemisebenzi eyahlukeneyo emzimbeni wethu kwaye ibaluleke kakhulu ngexesha lokukhulelwa.

copper

Ubhedu luyiminerali ebalulekileyo kumzimba wethu. Ukunqongophala kunokuba nemiphumo emibi kwimpilo yentliziyo.

Manganese

I-trace element efumaneka kuninzi lokutya kunye namanzi okusela. Manganese, ngenxa yomxholo wayo ophezulu we-phytic acid iimbotyi zesoyaAyifunxanga kakuhle kwi

phosphorus

Iimbotyi zesoyaiminerali elungileyo, iminerali ebalulekileyo ifosforasi ngumthombo.

Thiamine

Ikwabizwa ngokuba yi-vitamin B1, i-thiamine idlala indima ebalulekileyo kwimisebenzi emininzi yomzimba.

Ezinye iiCompounds zeZityalo ezifumaneka kwiimbotyi zesoya

Iimbotyi zesoya Ityebile kwiintlobo ezahlukeneyo zezityalo ze-bioactive:

Ii-isoflavones

I-Isoflavones, intsapho ye-antioxidant polyphenols, ineempembelelo ezahlukeneyo zempilo. Iimbotyi zesoya Iqulethe izixa eziphezulu ze-isoflavones kunako nakuphi na okunye ukutya okuqhelekileyo.

I-Isoflavones zi-phytonutrients ezifana ne-hormone yesini yabasetyhini i-estrogen kwaye iphuma kusapho lwezinto ezibizwa ngokuba yi-phytoestrogens (ii-estrogens zezityalo). Iimbotyi zesoyaIindidi eziphambili ze-isoflavones yi-genistein (50%), i-daidzein (40%), kunye ne-glycitine (10%).

I-Phytic acid

Ifumaneka kuzo zonke iimbewu zezityalo i-phytic acid (i-phytate)kuchaphazela ukufunxwa kweeminerali ezifana nezinc kunye nentsimbi. Amanqanaba ale asidi anokuncitshiswa ngokupheka, ukuntshula okanye ukubilisa iimbotyi.

iisaponins

I-Saponins, enye yeeklasi eziphambili zeekhompawundi zezityalo, zifunyenwe ukunciphisa i-cholesterol kwizilwanyana.

Ziziphi iiNzuzo zeembotyi zeSoya?

Yehlisa umngcipheko womhlaza

Umhlaza ngomnye woonobangela abaphambili bokusweleka kwihlabathi lanamhlanje. Ukutya iimbotyi zesoyainxulunyaniswe nokwanda kwezicubu zamabele kwabasetyhini, kwandisa ingozi yomhlaza wamabele.

Nangona kunjalo, uphando oluninzi lubonisa ukuba ukusetyenziswa kweemveliso zesoya kunokunciphisa umngcipheko womhlaza wamabele.

Uphononongo lukwabonisa isiphumo esikhuselayo kumhlaza wedlala lesinyi emadodeni. I-Isoflavones kunye ne-lunasin compounds zijongene nemiphumo yokuchasana nomhlaza.

Ukupheliswa kweempawu zokuyeka ukuya exesheni

Ukuyeka ukuya exesheni, lithuba kubomi bebhinqa xa umjikelo wokuya exesheni uyeka. Ngokuqhelekileyo, kukho ukuhla kumanqanaba e-estrogen; Ibangela iimpawu ezingonwabanga njengokubila, ukuvutha kobushushu, nokutshintshatshintsha kweemvakalelo.

Abasetyhini baseAsia - ngakumbi abasetyhini baseJapan - abanakufane bafumane iimpawu zokuyeka ukuya exesheni kunabasetyhini abakwezinye iindawo zehlabathi. Iingcali zithi oku kukusetyenziswa kakhulu kweemveliso zesoya eAsia. 

Izifundo iimbotyi zesoyaIbonisa ukuba i-isoflavones, intsapho ye-phytoestrogens efunyenwe kuyo

Ugcina impilo yamathambo

I-Osteoporosis ibangela ukunciphisa ukuxinana kwamathambo kunye nomngcipheko okhulayo wokuphuka, ngakumbi kubasetyhini abadala. Ukusetyenziswa kweemveliso zesoya kunciphisa umngcipheko we-osteoporosis kubasetyhini be-menopausal. Ezi ziphumo ziluncedo ngenxa ye-isoflavones.

Inokulawula ukufumana ubunzima kunye namanqanaba e-cholesterol

Uninzi lwezilwanyana kunye nezifundo zabantu ziye zangqina ukuba ukusetyenziswa kweprotheyini yesoya kunciphisa ubunzima bomzimba kunye nobunzima bamafutha. Iimbotyi zesoyaInceda ngokunciphisa i-cholesterol ye-plasma kunye namanqanaba e-triglyceride.

Kolunye uphononongo lweempuku, iimpuku ezityebileyo / ezityebileyo zondliwa iprotein yesoya okanye i-casein yodwa kunye nezinye izithako kwiiveki ezintathu.

Kwaphawulwa ukuba iigundane ezondla iprotheni yesoya zinesisindo somzimba esisezantsi kune-casein. Amanqanaba e-Plasma kunye nesibindi se-triglyceride nawo axelwe ukuba aphantsi.

Imetadata ngezifundo zabantu, iimbotyi zesoya ibonisa ngokucacileyo umphumo omuhle wokuncedisa ubunzima bomzimba. Ii-isoflavones zicingelwa ukuba zizithako ezisebenzayo emva kwesi siphumo.

Ukutya iimbotyi zesoya Iyakwazi ukulawula ubunzima bomzimba kubo bobabini abantu abatyebileyo kunye nalabo abanobunzima bomzimba obuqhelekileyo (BMI <30).

Inganceda ukulawula isifo seswekile

ukutya kwakho iimbotyi zesoya Ukongezwa kunye kunokunceda ukuphucula ulawulo lweswekile yegazi kwizigulane ezinesifo sikashukela sohlobo lwe-2.

Iicarbohydrate eziyinkimbinkimbi, iiprotheyini, ifayibha yokutya kunye neeminerali zinokufaka isandla kule mpembelelo. I-Phytoestrogens kunye ne-soy peptides nazo zinokunceda kule nto. Oku kwehlisa ixabiso le-glycemic yeembotyi kwaye kuxhamle abantu abanesifo seswekile.

Iimbotyi zesoyaI-phytochemicals kuyo i-antioxidants enamandla. Ukuzisebenzisa kunokukhusela abantu abanesifo seswekile kumonakalo we-oxidative onokuthi uqhubekisele phambili isifo seswekile.

Inokukhuthaza impilo yentliziyo

Iimbotyi zesoyaIkwanxulunyaniswa neenzuzo zentliziyo, ngenxa ye-isoflavones yayo.

Iimbotyi zesoya I-isoflavones yayo yehlisa i-cholesterol embi (i-LDL) egazini ukuze ingasetyenziswa ziiradicals zasimahla ukwenza iiplagi ze-atherosclerotic. Ukuba ezi plaque zenza, zibangela ukuvuvukala kwemithambo yegazi, kubangela i-atherosclerosis.

Izifundo zezilwanyana kunye nabantu zibonisa ukuba ubukho besoya ekudleni kunokuphucula impilo ye-cardiovascular. Iimbotyi zesoya zinokunceda ukulwa nokudumba, ongomnye woonobangela abaphambili besifo sentliziyo.

Oku kuxhaswa ngokunyuka kwe-urinary excretion ye-sodium. Ezi phytoestrogens zisebenza kwi-estrogen receptors kwaye zinqanda inkqubo ye-enzyme ephambili ebangela uxinzelelo lwegazi.

Inganyanga ukuphazamiseka kokulala kunye nokudakumba

Kuphononongo lwaseJapan, ukuthathwa kwe-isoflavone ephezulu kwadityaniswa nobude obungcono bokulala kunye nomgangatho. Imithombo ecebileyo ye-isoflavones iimbotyi zesoya kunokuba luncedo kulo mba.

I-Estrogen yenye yeehomoni ezisebenza kwingqondo kwaye idlala indima ekulawuleni ubuthongo. Uphononongo oluninzi lonyango lokubuyisela ihomoni lubonise ukuba i-estrogen ukuphuthelwaukubonisa amandla ayo okunciphisa ukungazinzi kunye noxinzelelo.

Izibonelelo zesoya eluswini

Iimbotyi zesoyaInenzuzo ezininzi eluswini. Yinto elungileyo yokuthambisa, ikhusela iimpawu zokuguga njengemibimbi kunye nemigca emihle. kwi Ivithamin E Ibonelela ngokwenziwa kweeseli zolusu ezintsha endaweni yeeseli zolusu ezifileyo. Kwakhona komeleza izikhonkwane.

Iimbotyi zesoyaIbonisa i-anti-inflammatory, i-collagen evuselelayo, i-antioxidant, ukukhanya kwesikhumba kunye nemiphumo yokukhusela i-UV.

Ziqulethe izinto eziphilayo ezifana ne-tannins, i-isoflavonoids, i-trypsin inhibitors kunye ne-proanthocyanidins. Izicatshulwa ezityebileyo kula macandelo zichazwe ukuba zinenzuzo kwi-cosmetology kunye ne-dermatology.

Iimbotyi zesoya I-Trypsin inhibitors (iprotheyini ethile kwiimbotyi zesoya) ifunyenwe ineempawu zokukhupha umbala. Kwizifundo, zinokunciphisa i-pigment deposition. Iimbotyi zesoyaI-Anthocyanins iphinda inqanda ukuveliswa kwe-melanin.

Kwizifundo zeempuku iimbotyi zesoyaUkunciphisa imibimbi kunye nokudumba okubangelwa imitha ye-UV. Kwakhona kwandisa i-collagen kunye nokunwebeka kwesikhumba.

I-Daidzein, enye ye-soy isoflavones, kwezi mpuku dermatitis atopickwanqanda iindlela zeselula ezikhokelela

Izifundo ezininzi, iimbotyi zesoyaixhasa ngamandla iipropathi ze-anticancer ze Ulawulo lomlomo kunye nezihloko ze-genistein lubonise uthintelo olubalulekileyo lomhlaza wolusu olubangelwa yi-UV kunye nokuguga kwiimodeli zempuku. 

Iinzuzo zeenwele zesoya

Olunye uphando iimbotyi zesoyaOku kubonisa ukuba iziselo ezenziwe ngobusi zinganceda ukunyanga inkqayi.

Ngokweengxelo, rhoqo iimbotyi zesoya Ukuthathwa kwesiselo kuye kwafunyaniswa ukukhusela kwi-alopecia ephakathi ukuya kwi-androgenic enzima (uhlobo oluqhelekileyo lwenkqayi).

Iimbotyi zesoya Iziselo zizityebi kwi-isoflavones. Iingxelo ezininzi zithi i-isoflavones inokukhusela kwinkqayi.

Yintoni Ubungozi Beembotyi zesoya?

Iimbotyi zesoya Nangona ityebile kwizondlo ezifana ne-calcium, i-iron, i-zinc kunye ne-amino acids, inokubangela ezinye iziphumo ebezingalindelekanga.

Xa isetyenziswe ngokugqithiseleyo, inokuphazamisa iziyobisi zokulawula i-thyroid kwaye ibangele ukungalingani kwe testosterone, i-allergies kunye nokwanda komhlaza.

Kwakhona, ukusetyenziswa kwexesha elide kweemveliso zesoya kunokungakhuselekanga.

Iimbotyi zesoya Eyona ngxaki inkulu ngee-isoflavones ngumxholo wayo. Iimbotyi zesoyaInguvimba we-phytoestrogens (isoflavones) ngokwesakhiwo kunye nokusebenza ngokufana nehomoni ye-estrogen emzimbeni. I-Isoflavones yiklasi ye-phytoestrogens (ekwabizwa ngokuba yiprotheni ye-soy) efumaneka kwimveliso yesoya kunye ne-soy. 

I-Soy phytoestrogens isetyenziselwe ukubuyisela ukusilela kwehomoni ye-estrogen. Iprotein yesoya yinxalenye yonyango lokubuyisela i-estrogen olunikwa amabhinqa ayeka ukuya exesheni.

Olunye uphando lwe-epidemiological lubonisa ukuba ukutya kwe-phytoestrogens kunokunciphisa iziganeko ze-postmenopausal cardiovascular disease, i-osteoporosis, kunye nokushisa okutshisayo, phakathi kwezinye iimpawu. Ukongezelela, idatha ephikisanayo iye yaxelwa malunga namandla e-phytoestrogens ukukhusela i-breast kunye ne-prostate cancer.

Nangona kunjalo, iinzuzo zesoya azicacanga. Ngapha koko, ezinye izifundo ezininzi ziphawula ukuba iprotein yesoya inokubangela ingozi. Isicelo iziphumo ebezingalindelekanga zesoya...

Inokuphazamisa ukulawulwa kwe-thyroid

Ukutya kweSoy kunokunyusa umngcipheko wokuphuhlisa i-hypothyroidism kubantu abanokukhubazeka kwe-thyroid. Abantu abanjalo banokuhlakulela isifo se-goiter kunye ne-autoimmune thyroiditis. Lo mngcipheko unyuka ngakumbi xa umthamo womntu we-iodine uphantsi.

I-isoflavones ye-soy ifunyenwe ukuba inqanda umsebenzi we-enzyme ebizwa ngokuba yi-thyroid peroxidase. Le enzyme iyimfuneko kwi-synthesis ye-hormone ye-thyroid. Ke ngoko, unokubeka umngcipheko we-hypothyroidism xa utya kakhulu iprotein yesoya.

Iimveliso zesoya zikwaphazamisa ukufunxwa kwe-levothyroxine (L-thyroxine), ichiza elisetyenziselwa ukunyanga ukusilela kwehomoni yegilo. Unokucetyiswa ukuba ungatyi iprotheni yesoya ukuba unokungalingani kwe-thyroid, njengoko iiproteni zesoya zibonakala ziguqula ukufumaneka kwamayeza.

Nangona kunjalo, kuphela ukutya okuphezulu kwe-soy isoflavones akunyusi umngcipheko we-hypothyroidism ngaphandle kokuba kudibaniswa nokusetyenziswa kwe-iodine engafanelekanga yokutya.

Ngoko ke, umphumo weprotheni yesoya kwi-thyroid gland iphikisana. Uphando olongezelelweyo kufuneka lwenziwe malunga noku.

Inokubangela ukungalingani kwe testosterone

Uphononongo lwenziwe kwizifundo zamadoda ezili-56 eziye zatya i-12 g yeprotheyini yesoya yodwa imihla ngemihla iiveki ezine. Ngenxa yoko, amanqanaba e-serum testosterone ehla nge-19%. Iprotheni ye-Soy ifunyenwe ukunciphisa amanqanaba e-serum testosterone kumadoda aphilileyo, nangona idatha ingahambelani.

Iprotheni ye-Soy nayo kuthiwa ineempembelelo ezimbi kumsebenzi wokuzala kwamadoda. Nangona kunjalo, akukho sifundo sithe ngqo kulo mbandela.

Enyanisweni, ezinye izifundo zezilwanyana zibonisa ukuba i-soy isoflavones ayivelisi nayiphi na imiphumo yobufazi emadodeni.

Uninzi loqwalaselo lusekwe kwilabhoratri nakwizifundo zezilwanyana. Ke ngoko, ubudlelwane phakathi kwe-soy isoflavones kunye ne-testosterone ayigqibeki.

soya aleji

Iimveliso ze-Soy zingabangela ukungezwani komzimba okanye u-hypersensitivity kubantwana nakubantu abadala. Ngokubanzi soya alejiiqala ebusaneni ngokusabela kwiimveliso zesoya, ezinokubangela ukungezwani komzimba okanye ukunyamezela kubantwana nakubantu abadala.

soya aleji Ngokuqhelekileyo iqala ebusaneni ngokusabela kwi-soy-based baby formula. Nangona kunjalo, uninzi lwabantwana lugqithisa ukungezwani kwabo nesoya.

Ngokuqhelekileyo, i-soy allergy ayikhululekile kodwa ayinzima. Ukwalana nesoya akufane kukhwankqise okanye kubulale.

soya alejiIimpawu zinokubandakanya ukuntyiloza emlonyeni, i-eczema okanye ulusu olurhawuzelayo, ukuphefumla, urhudo, iintlungu zesisu, ukuhlanza, kunye nerhashalala eluswini.

Ukuba ufumana nayiphi na kwezi mpawu, soya alejiunokuba nayo. Vavanywe ukuze uqinisekise ukuba umntu uyakwaliwa. Ukuba iziphumo zovavanyo zi-positive iimbotyi zesoya kunye neemveliso zesoya kufuneka ziphetshwe.

Inokunyusa umngcipheko wokukhula komhlaza

I-soy isoflavones (enye yazo i-genistein) inokuvuselela ukwanda kweeseli zomhlaza emzimbeni. Oku kuyinyani ngakumbi kwimeko yomhlaza webele oxhomekeke kwi-estrogen, njengoko isoflavones yesoya idla ngokuba neziphumo ze-estrogenic.

Ngokwezifundo zezilwanyana, i-genistein inokuphazamisa umjikelo weseli kwaye iqalise ukukhula kwethumba. Isebenza ngokubangela i-estrogen receptors.

Ngokwahlukileyo, izifundo zabantu zibonisa ubudlelwane obuguqukileyo phakathi komhlaza kunye ne-isoflavones. Ukuthathwa kwesoya kufunyenwe kunciphisa izehlo kunye nezinga lokufa ngumhlaza wamabele. Oku kunokuba ngenxa yempembelelo ye-anti-estrogenic eyenziwa yi-phytoestrogens.

Isixa kunye nomthombo we-soy isoflavones nayo ichaphazela kakhulu umngcipheko womhlaza wamabele.

Inokubangela iingxaki kwiintsana

Iifomyula zokutya kwabantwana ziqulethe ixabiso eliphakathi kwiprotheni ye-soy / isoflavones. Iintsana ezondliwe ezi fomula zibonakaliswe kwi-5,7-11,9 mg ye-isoflavones / kg ubunzima bomzimba kwiinyanga ezine zokuqala zobomi.

Aba bantwana bavezwa ngamaxesha angama-6-11 ngaphezulu kwe-isoflavones kunabantu abadala. Oku kunokukhokelela ekuphazamisekeni kwimpilo yokuzala kunye nomsebenzi we-endocrine kumntwana. Ii-isoflavones eziphambili, i-daidzein kunye ne-genistein, zibophelela ngokukhethekileyo kwi-estrogen receptors emzimbeni.

Nangona kunjalo, ezi ziphumo zisekelwe kwizifundo zezilwanyana. Izifundo zabantu zinokuvelisa iziphumo ezahlukeneyo. Ngaphezu koko, iifomyula ezikhoyo ngoku ezisekelwe kwisoya azibonisi ubutyhefu obucacileyo kwiintsana ezisempilweni. Ke ngoko, dibana nogqirha wakho wabantwana ngaphambi kokuba usebenzise ifomula esekwe kwisoya kumntwana wakho.

Zeziphi iimveliso zesoya kufuneka ziphetshwe?

Kubalulekile ukumodareyitha kwaye utye ngokufanelekileyo. Ukukhetha uhlobo olufanelekileyo lweemveliso zesoya kunokukhusela kwimiphumo emibi ekhankanywe ngasentla.

Xa unikwe ukhetho phakathi kokutya kwesoya yendalo kunye neprotheyini yesoya yodwa, khetha ukhetho lwendalo. Ziphephe iimveliso zesoya kwimizi-mveliso ukuba une-iodine yokunqongophala okanye ukungalingani kwe-thyroid.

Uzipheka njani iimbotyi zesoya?

Isicelo iimbotyi zesoya kunye neresiphi emnandi nelula yesaladi elungiselelwe ngequinoa…

I-Quinoa kunye neSaladi yeembotyi zeSoya

izinto

• 2 iikomityi ezomisiweyo iquinoa ebomvu
• 4-5 iiglasi zamanzi
• 1 ikomityi yeembotyi zesoya
• 1 iapile enkulu
• Iorenji e-1
• 1 ikomityi encinci ye-broccoli enentyatyambo
• 1/4 indebe yeetumato ezinqunqiweyo
• Iipunipoli ezi-2 zedill ezicoliweyo
• ityuwa

Kwenziwa njani?

– Bilisa iiglasi ezine zamanzi epanini kwaye wongeze iiglasi ezimbini zequinoa kuyo.

– Yipheke de iquinoa ivuthwe kakuhle (imizuzu eyi-15-20 emva kokuba amanzi ebebile).

–Beka ecaleni kwaye uphole.

– Sinqumle iapile libe ngamaqhekeza amancinci.

– Yongeza i-broccoli florets kunye neetumato ezinqunqiweyo. (Ungongeza i-feta okanye i-cottage cheese kule saladi.)

– Galela iorenji phezu kwequinoa ephekiweyo nepholileyo.

– Yongeza iimbotyi zesoya kunye namagqabi edill anqunqiweyo.

– Gxuma kwaye ufefe ityuwa ukwenza incasa.

– Ncedisa isaladi.

- KONWABELE UKUTYA KWAKHO!

Ngenxa yoko;

Iimbotyi zesoya Iphezulu kwiprotheyini kunye nomthombo olungileyo wazo zombini iicarbohydrates kunye namafutha. Ityebile kwiivithamini ezahlukeneyo, iiminerali kunye neekhompawundi zezityalo ezinenzuzo ezifana ne-isoflavones. 

Ngoko ke, ukusetyenziswa rhoqo kweemveliso zesoya kunciphisa iimpawu ze-menopausal kwaye kunciphisa umngcipheko we-prostate kunye nomhlaza webele. Nangona kunjalo, inokubangela iingxaki zokugaya kwaye icinezele umsebenzi we-thyroid kubantu abachazwe kwangaphambili.