Iyini i-Edamame futhi Idliwa Kanjani? Izinzuzo Nezingozi

Ubhontshisi wesoya ungenye yezitshalo zokudla ezithandwa kakhulu futhi eziguquguqukayo. Amaprotheni e-soy acutshungulwa emikhiqizweni yokudla ehlukahlukene, njengamafutha e-soya, isoso ye-soy, njll.

I-Edamame engavuthiwe ubhontshisi, yingakho isibizo sayo ubhontshisi oluhlazad. 

Ngokwesiko kudliwa e-Asia i-edamameIphinde ithole ukuthandwa kwamanye amazwe, ngokuvamile njenge-aperitif.

Iyini i-Edamame?

Edamame ubhontshisiuhlobo olungavuthiwe lukabhontshisi wesoya.

Ngenxa yokuthi iluhlaza ngombala, inombala ohlukile kunobhontshisi wesoya ovamile, ngokuvamile onsundu ngokukhanyayo, onsundu, noma o-beige.

Ngokwesiko, ilungiswa ngengcosana kasawoti bese ifakwa esobho, izitsha zemifino, amasaladi nezitsha zama-noodle, noma idliwe njenge-snack.

Ukudla kwesoya kuyimpikiswano. Abanye abantu bayakugwema ukudla ubhontshisi wesoya, ngokwengxenye ngoba kungaphazamisa ukusebenza kwegilo.

I-Edamame Nutritional Value

I-EdamameIphansi kakhulu kuma-carbohydrate nama-calories kodwa inothile ngamaprotheni, i-fiber kanye nenani lama-micronutrients abalulekile.

Isitsha esilungisiwe ubhontshisi edamame Iqukethe imisoco elandelayo:

189 kcal

16 amagremu ama-carbohydrate

17 gram amaprotheni

8 amagremu amafutha

8 amagremu we-fiber yokudla

482 micrograms we-folate (amaphesenti angu-121 DV)

1,6 milligram manganese (79% DV)

41.4 micrograms kavithamini K (52% DV)

0,5 milligrams yethusi (27% DV)

262 milligrams we-phosphorus (26% DV)

99,2 milligrams we-magnesium (25 amaphesenti DV)

0.3 milligrams we-thiamine (21 amaphesenti angu-DV)

3,5 milligrams yensimbi (20% DV)

676 milligrams we-potassium (amaphesenti angu-19 DV)

9.5 milligrams kavithamini C (16 amaphesenti DV)

2.1 milligrams we-zinc (14 amaphesenti angu-DV)

0.2 milligrams we-riboflavin (14% DV)

Ngaphezu kwezakhi ezibalwe ngenhla, i-edamame inani elincane le-calcium, i-pantothenic acid, I-Vitamin B6 kanye ne-niacin.

Yiziphi Izinzuzo Zobhontshisi Edamame?

Iqukethe amaprotheni aphezulu

Ukudla amaprotheni okwanele kubaluleke kakhulu empilweni. Ama-Vegans kanye nabadla imifino badinga ukunaka ngokukhethekile abakudlayo nsuku zonke.

Okunye okukhathazayo ekudleni kwe-vegan wukuqukethwe kwamaprotheni aphansi kokudla kwezitshalo eziningi. Nokho, kukhona okuhlukile.

Ngokwesibonelo, ubhontshisi uphakathi kwemithombo engcono kakhulu yamaprotheni asekelwe ezitshalweni. Kuyisisekelo sokudla okuningi kwe-vegan nemifino.

Isitsha esisodwa (155 grams) edamame ephekiwe Inikeza cishe amagremu angu-17 wamaprotheni. Ngaphezu kwalokho, ubhontshisi wesoya nawo ungumthombo wamaprotheni.

Ngokungafani namaprotheni amaningi ezitshalo, ahlinzeka ngama-amino acid adingekayo umzimba, nakuba engewona izinga eliphezulu njengamaprotheni ezilwane.

Yehlisa i-cholesterol

Ucwaningo lokuhlola luye lwahlobanisa amazinga e-cholesterol aphezulu ngokungajwayelekile engozini eyanda yesifo senhliziyo.

Ucwaningo olulodwa lwaphetha ngokuthi ukudla amagremu angu-47 weprotheyini yesoya ngosuku kunganciphisa amazinga e-cholesterol ephelele ngo-9.3% kanye ne-LDL ("bad") cholesterol ngo-12.9%.

Kokunye ukuhlaziya izifundo, amagremu angu-50 weprotheni yesoya ngosuku anciphisa amazinga e-cholesterol ye-LDL ngo-3%.

Ngaphezu kokuba umthombo omuhle weprotheyini yesoya, i-edamame i-fibre enempilo, ama-antioxidants kanye vitamin K inothe ngo

Lezi zinhlanganisela zezitshalo zinganciphisa ingozi yesifo senhliziyo futhi zithuthukise iphrofayili ye-lipid yegazi, okuyisilinganiso samafutha, okuhlanganisa i-cholesterol ne-triglycerides.

Ayinyusi ushukela wegazi

Labo abavame ukudla ama-carbohydrate agayeka kalula njengoshukela banengozi eyengeziwe yesifo esingamahlalakhona.

Lokhu kungenxa yokuthi ama-carbohydrate agaywa ngokushesha ngenxa yokumuncwa ngokushesha.

Njengezinye izinhlobo zikabhontshisi, i-edamame Ayinyusi ushukela wegazi ngokweqile.

Inani lama-carbohydrate liphansi kunesilinganiso samaprotheni namafutha. Kuphinde kube yisilinganiso ukudla okunyusa ngaso amazinga kashukela egazini. inkomba ye-glycemic iphansi kakhulu.

Bu i-edamameikwenza kube ukudla okufanele kubantu abanesifo sikashukela. Futhi kuwukudla okuhle kakhulu kokudla okune-carb ephansi.

Inothile ngamavithamini namaminerali

I-Edamame iqukethe amanani aphezulu amavithamini namaminerali.

Ithebula elingezansi lingamagremu ayi-100 i-edamame kanye namanye amavithamini namaminerali abalulekile kubhontshisi wesoya ovuthiwe. 

I-Edamame, i-vitamin K eningi kakhulu kunobhontshisi wesoya ovuthiwe kanye i-folate Iqukethe.

Inkomishi eyodwa (155 grams) i-edamame uzothola cishe u-52% we-RDI kavithamini K kanye nangaphezulu kuka-100% we-folate.

Ingase yehlise ingozi yomdlavuza webele

Ubhontshisi wesoya uphezulu emikhiqizweni yezitshalo eyaziwa ngokuthi ama-isoflavones.

Ama-Isoflavone afana ne-hormone yocansi yabesifazane i-estrogen futhi angabopha kuma-receptors kumaseli emzimbeni obuthakathaka.

Ngenxa yokuthi i-estrogen kucatshangwa ukuthi ikhuthaza izinhlobo ezithile zomdlavuza, njengomdlavuza webele, abanye abacwaningi bacabanga ukuthi ukudla amanani amaningi kabhontshisi wesoya nama-isoflavone kungase kube ingozi.

Noma kunjalo, ucwaningo oluningi olufanayo luphinde lubonise ukuthi ukusetshenziswa okulinganiselwe kukabhontshisi wesoya nemikhiqizo yesoya kungase kunciphise kancane ingozi yomdlavuza webele.

Iphinde ibonise ukuthi ukudla ukudla okunothe nge-isoflavone kusenesikhathi kungase kunikeze isivikelo kumdlavuza webele kamuva ekuphileni.

Abanye abacwaningi abatholanga umphumela wokuvikela engozini ye-soy kanye nomdlavuza webele. Nokho, kudingeka izifundo ezilawulwa isikhathi eside ngaphambi kokuba kuthathwe iziphetho eziqinile.

Ingase yehlise izimpawu zokunqamuka kokuya esikhathini

Ukunqamuka kokuya esikhathini, isigaba esenzeka ekuphileni kowesifazane lapho ukuya esikhathini kuyeka.

Lesi simo semvelo ngokuvamile sihlotshaniswa nokushisa, ukushintshashintsha kwemizwelo, nokujuluka.

Ucwaningo lubonisa ukuthi ubhontshisi wesoya nama-isoflavone anganciphisa kancane izimpawu ezenzeka ngesikhathi sokunqamuka kokuya esikhathini.

Kodwa-ke, akubona bonke abesifazane abathintekayo yi-isoflavones nemikhiqizo ye-soy ngale ndlela. Ukuze bathole lezi zinzuzo, abesifazane kudingeka babe nohlobo olufanele lwama-bacteria amathumbu.

Izinhlobo ezithile zamabhaktheriya zingaguqula ama-isoflavone abe yinhlanganisela okukholakala ukuthi inesibopho sezinzuzo eziningi zezempilo zikabhontshisi wesoya. Abantu abanalolu hlobo lwama-bacteria amathumbu babizwa ngokuthi "abakhiqizi be-echo".

Ucwaningo olulawulwayo lwabonisa ukuthi ukuthatha i-68 mg yezithako ze-isoflavone isonto elilodwa, okulingana nokudla u-135 mg kabhontshisi wesoya kanye ngosuku, kunciphisa izimpawu zokunqamuka kokuya esikhathini kuphela kulabo abakhiqiza ama-echoles.

Abakhiqizi bezikole bavame kakhulu phakathi kwabantu base-Asia kunabaseNtshonalanga. Lokhu kungase kuchaze ukuthi kungani abesifazane emazweni ase-Asia beba nezimpawu ezincane zokunqamuka kokuya esikhathini uma kuqhathaniswa nabesifazane basemazweni aseNtshonalanga. Ukusetshenziswa okuphezulu kukabhontshisi wesoya nemikhiqizo yesoya kungase kubambe iqhaza kulesi simo.

Ingase yehlise ingozi yomdlavuza wendlala yesinye

Umdlavuza wendlala yesinye uhlobo lwesibili oluvame kakhulu lomdlavuza emadodeni. Cishe umuntu oyedwa kwabayisikhombisa uzoba nomdlavuza wendlala yesinye esikhathini esithile empilweni yakhe.

Izifundo i-edamame ibonisa ukuthi ukudla kwe-soy, njenge Kungavikela nasemdlavuzeni emadodeni.

Ucwaningo oluningi lokubheka luphakamisa ukuthi imikhiqizo yesoya yehlisa ingozi yomdlavuza wendlala yesinye cishe ngama-30%.

Kungehlisa ukulahleka kwamathambo

I-osteoporosis, noma ukulahleka kwamathambo, yisimo esibonakala ngamathambo abuthakathaka asengozini enkulu yokuphuka. Kuvame kakhulu kubantu abadala.

Ucwaningo oluningi lokubheka luye lwathola ukuthi ukudla njalo imikhiqizo ye-soy ecebile ngama-isoflavone kunganciphisa ingozi ye-osteoporosis kwabesifazane be-postmenopausal.

Ucwaningo oluseqophelweni eliphezulu kwabesifazane abangemva kokuya esikhathini lukhombisa ukuthi ukuthatha izithasiselo zesoya isoflavone iminyaka emibili kwandisa ukuminyana kwamaminerali amathambo ababambiqhaza.

Ama-Isoflavone angase abe nezinzuzo ezifanayo kwabesifazane abanqamula ukuya esikhathini. Ukuhlaziywa kwezifundo kuphethe ngokuthi ukuthatha i-90 mg ye-isoflavones nsuku zonke izinyanga ezintathu noma ngaphezulu kunganciphisa ukulahleka kwamathambo futhi kukhuthaze ukwakheka kwamathambo.

Nokho, akuzona zonke izifundo ezikwamukelayo lokhu. Olunye ucwaningo kwabesifazane lwaphetha ngokuthi ukuthatha isengezo se-isoflavone okungenani esingu-87 mg ngosuku unyaka owodwa akuzange kukhulise kakhulu ukuminyana kwamaminerali amathambo.

Njengeminye imikhiqizo yesoya, i-edamame Iphinde inothe ngama-isoflavone. Nokho, lokho impilo yamathamboAkucaci ukuthi ithinta kangakanani

 Ingabe i-Edamame Yehlisa Isisindo?

I-EdamameAgcwele amaprotheni kanye ne-fiber, kokubili okunempilo, futhi okubaluleke kakhulu ekunciphiseni isisindo.

I-LifIsebenza kancane emgudwini wamathumbu, ikhulisa ukusutha futhi inciphise isifiso sokudla.

Amaprotheni angakwazi futhi ukukhulisa imizwa yokugcwala futhi ehlise amazinga e-ghrelin yehomoni yendlala ukusekela ukwehla kwesisindo eside..

Ungadla kanjani i-Edamame

I-Edamameingadliwa ngendlela efanayo nezinye izinhlobo zikabhontshisi. Yengezwa kumasaladi noma idliwe njenge-snack ngokwayo futhi isetshenziswe njengemifino.

Ngokungafani nobhontshisi abaningi, i-edamameAkuthathi isikhathi eside ukupheka. Ukubilisa imizuzu engu-3-5 ngokuvamile kwanele. Kungenziwa nge-steam, i-microwave noma i-pan ethosiwe.

I-Edamame Ilimaza kanye Nemiphumela Emibi

I-Edamame Naphezu kwezinzuzo zayo eziningi, liphinde libe nemiphumela emibi embalwa okufanele icatshangelwe.

I-EdamameAyilungele leyo mikhiqizo engezwani nesoya njengoba yenziwa kubhontshisi wesoya ongavuthiwe.

Ukwengeza, kulinganiselwa ukuthi cishe amaphesenti angama-94 kabhontshisi wesoya akhiwe ngofuzo.

Khumbula ukuthi ubhontshisi wesoya nawo uqukethe ama-antinutrients, okuyizinhlanganisela ezivimbela ukumuncwa kwamaminerali athile emzimbeni.

Nokho, izindlela zokulungiselela ezinjengokucwilisa emanzini, ukuhluma, ukubilisa nokupheka kunganciphisa ngokuphawulekayo inani lezinto ezilwa nezakhamzimba.

Isoya futhi iqukethe izinhlanganisela ezingaphazamisa ukusebenza kwegilo ngokuvimbela ukumuncwa kwe-iodine. ama-goitrogens Iqukethe.

Ngenhlanhla, ucwaningo lubonisa ukuthi ukusetshenziswa kwemikhiqizo ye-soy akunakwenzeka ukuthi kuthinte umsebenzi wegilo kubantu abadala abanempilo ngaphandle uma kukhona ukushoda kwe-iodine.

Ngenxa yalokho;

I-Edamameiyindumba emnandi, enomsoco eyenza inketho enhle kakhulu, enekhalori ephansi.

I-EdamameIphezulu amaprotheni kanye ne-fiber futhi iqukethe amavithamini namaminerali abalulekile njenge-folate, i-manganese kanye ne-vitamin K.

Nokho, alukho ucwaningo oluqondile i-edamameakazange ahlole imiphumela yezempilo ye Ucwaningo oluningi lusekelwe izithako zesoya ezingazodwa, futhi ngokuvamile akucaci ukuthi ukudla okuphelele kwesoya kunezinzuzo ezifanayo.

Nakuba ubufakazi buyakhuthaza, abacwaningi izinzuzo edamame Kudingeka ucwaningo olwengeziwe ngaphambi kokuthi kuthathwe iziphetho eziqinile