Yini i-Soya? Izinzuzo, Ukulimaza kanye Nenani Lokudla Okunempilo

AmaSoya (Ubukhulu beGlycine) iwuhlobo lwendumba oludabuka empumalanga ye-Asia. Yakha ingxenye ebalulekile yokudla kwabantu bakulesi sifunda. Namuhla ikhula kakhulu e-Asia naseNingizimu naseNyakatho Melika.

Idliwa ngendlela yayo yemvelo e-Asia, kuyilapho imikhiqizo yesoya ecutshungulwe kakhulu ivame kakhulu emazweni aseNtshonalanga. Izinhlobonhlobo zemikhiqizo yesoya iyatholakala, okuhlanganisa ufulawa wesoya, iphrotheni yesoya, itofu, ubisi lwesoya, isoso yesoya, namafutha kabhontshisi.

Iqukethe ama-antioxidants nama-phytonutrients ahlinzeka ngezinzuzo ezihlukahlukene. Iwumthombo omuhle wamanye ama-bioactive compounds afana nama-unsaturated fatty acids, amavithamini B no-E, i-fiber, insimbi, i-calcium, i-zinc nama-isoflavones. 

iphrofayili yezakhi, ubhontshisikwenza kube yinzuzo empilweni yomuntu. Olunye ucwaningo luthi luwusizo futhi empilweni yesikhumba. Kuyathakazelisa ukuthi kokubili kubilile futhi akunamvubelo ubhontshisi inezici ezibalulekile.

Kodwa kukhona nokukhathazeka ngokuthi kungase kube nemiphumela engemihle. Esihlokweni esithi "Izinzuzo zikabhontshisi wesoya, ukulimala kanye nenani lokudla okunempilo” ngokutshela ulwazi mayelana nobhontshisi wesoya Niyophiwa.

Yini i-Soya?

Iwuhlobo lwe-legume oludabuka e-Asia. B.C. Kunobufakazi bokuthi yalinywa kusukela ngo-9000 BC.

Namuhla, isetshenziswa kabanzi hhayi nje kuphela njengomthombo osekelwe esitshalweni wamaprotheni, kodwa futhi njengesithako ekudleni okuningi okucutshungulwayo.

Inani Lomsoco Lobhontshisi Wesoya

Iqukethe ikakhulukazi amaprotheni kodwa futhi iqukethe inani elihle lama-carbohydrate namafutha. 100 amagremu abilisiwe okuqukethwe kukabhontshisi wesoya imi kanje:

Amakhalori: 173

Amanzi: 63%

Amaprotheni: 16.6 gram

Ama-carbohydrate: 9,9 g

Ushukela: 3 amagremu

I-fiber: 6 amagremu

Amafutha: 9 amagremu

     Okugcwele: 1.3 amagremu

     I-Monounsaturated: 1.98 amagremu

     I-Polyunsaturated: 5.06 amagremu

     I-Omega 3: 0.6 amagremu

     I-Omega 6: 4,47 g

I-Soya Protein Value

Le mifino iphakathi kwemithombo engcono kakhulu yamaprotheni asekelwe ezitshalweni. Isilinganiso samaprotheni we-soya I-36-56% yesisindo sayo esomile. Isitsha esisodwa (172 grams) ubhontshisi obilisiwe, inikeza cishe amagremu angu-29 amaprotheni.

Inani lokudla okunomsoco weprotheni yesoya lihle, kodwa izinga layo alikho phezulu njengeprotheni yezilwane. Izinhlobo eziyinhloko zamaprotheni lapha yi-glycine ne-conglycine, akha cishe u-80% wengqikithi yamaprotheni. Lawa maprotheni angabangela ukungezwani komzimba kwabanye abantu.

I-Soya Oil Value

AmaSoyaihlukaniswa njengembewu kawoyela, futhi lesi sitshalo sisetshenziselwa ukwenza uwoyela. Okuqukethwe kwamafutha cishe ku-18% ngesisindo esomile, ikakhulukazi i-polyunsaturated kanye ne-monounsaturated fatty acids, nenani elincane lamafutha agcwele. Uhlobo lwamafutha oluvelele, akha cishe u-50% wengqikithi yamafutha i-linoleic acidIloli.

I-Soybean Carbohydrate Value

Ngenxa yokuthi ine-carbs ephansi, iphinde ibe nenkomba ye-glycemic (GI), okusho ukuthi ngeke iguqule amazinga kashukela egazini kakhulu ngemva kokudla. Ngakho kuwukudla okufanele kwabanesifo sikashukela.

I-Soybean Fiber

Iqukethe kokubili i-fiber e-soluble ne-insoluble. Imicu engancibilikiyo i-alpha-galactocyte, engabangela ukuqunjelwa kanye nesifo sohudo kubantu abazwelayo.

Ama-alpha-galactocyte ayingxenye yesigaba se-fiber ebizwa ngokuthi ama-FODMAP angandisa izimpawu ze-Irritable bowel syndrome (IBS).

Nakuba kungase kubangele imiphumela engemihle kwabanye abantu, ubhontshisiIfayibha encibilikayo kumsedari ngokuvamile ibhekwa njengenempilo.

Avutshelwa amagciwane kukholoni, akhuthaza impilo yamathumbu futhi angase anciphise ingozi yomdlavuza wamathumbu. i-chain chain fatty acidsBabangela ukwakheka kwama-SCFA.

Amavithamini namaminerali atholakala kubhontshisi wesoya

Le mifino enenzuzo ingumthombo omuhle wamavithamini namaminerali ahlukahlukene:

molybdenum

Isici esibalulekile sokulandelela esitholakala ikakhulukazi ezinhlamvini, okusanhlamvu kanye nemifino molybdenum inothe ngo

I-Vitamin K1

Kuwuhlobo lwe-vitamin K etholakala ku-legumes. Idlala indima ebalulekile ekuhlanganiseni kwegazi.

I-Folate

Eyaziwa nangokuthi i-vitamin B9 i-folate Inemisebenzi ehlukahlukene emzimbeni wethu futhi ibaluleke kakhulu ngesikhathi sokukhulelwa.

ithusi

I-Copper iyimaminerali ebalulekile emizimbeni yethu. Ukushoda kungaba nemiphumela emibi empilweni yenhliziyo.

AmaManganese

I-trace element etholakala ekudleni okuningi nasemanzini okuphuza. AmaManganese, ngenxa yokuqukethwe kwayo okuphezulu kwe-phytic acid ubhontshisiAwumuncwe kahle kuwo

phosphorus

AmaSoyai-mineral enhle, i-mineral ebalulekile i-phosphorus umthombo.

I-Thiamine

Eyaziwa nangokuthi i-vitamin B1, i-thiamine idlala indima ebalulekile emisebenzini eminingi yomzimba.

Ezinye Izithako Zezitshalo Ezitholakala Kubhontshisi Wesoya

AmaSoya Icebile kuma-bioactive plant compounds:

Ama-Isoflavone

Ama-Isoflavones, umndeni we-antioxidant polyphenols, anemiphumela ehlukahlukene yezempilo. AmaSoya Iqukethe amanani aphezulu ama-isoflavone kunanoma yikuphi okunye ukudla okuvamile.

Ama-Isoflavone ama-phytonutrients afana nehomoni yocansi yabesifazane i-estrogen futhi angamalungu omndeni wezinto ezibizwa ngokuthi ama-phytoestrogens (ama-estrogen ezitshalo). AmaSoyaIzinhlobo ezinkulu ze-isoflavones yi-genistein (50%), i-daidzein (40%), ne-glycitine (10%).

I-Phytic acid

Itholakala kuzo zonke izimbewu zezitshalo i-phytic acid (i-phytate)kuthinta ukumuncwa kwamaminerali afana ne-zinc ne-iron. Amazinga ale acid angancishiswa ngokupheka, ukuhluma noma ukuvubela ubhontshisi.

ama-saponins

AmaSaponins, elinye lamakilasi ayinhloko enhlanganisela yezitshalo, atholakale ehlisa i-cholesterol ezilwaneni.

Yiziphi Izinzuzo Zobhontshisi Wesoya?

Yehlisa ingozi yomdlavuza

Umdlavuza ungenye yezimbangela zokufa ezihamba phambili emhlabeni wanamuhla. Ukudla ubhontshisi wesoyakuhlotshaniswa nokwanda kwezicubu zamabele kwabesifazane, okucatshangwa ukuthi okwandisa ingozi yomdlavuza webele.

Kodwa-ke, ucwaningo oluningi lokubheka lubonisa ukuthi ukusetshenziswa kwemikhiqizo yesoya kunganciphisa ingozi yomdlavuza webele.

Ucwaningo luphinde lubonise umphumela wokuzivikela kumdlavuza we-prostate emadodeni. Ama-Isoflavones nama-lunasin compounds anesibopho semiphumela yokulwa nomdlavuza.

Ukukhululwa kwezimpawu zokunqamuka kokuya esikhathini

Ukunqamuka kokuya esikhathini, isikhathi sokuphila kowesifazane lapho umjikelezo wakhe wokuya esikhathini uyeka. Ngokuvamile, kunokuncipha kwamazinga e-estrogen; Kubangela izimpawu ezingakhululekile njengokujuluka, ukushisa okushisayo, nokushintshashintsha kwemizwelo.

Abesifazane base-Asia - ikakhulukazi abesifazane baseJapane - mancane amathuba okuba babe nezimpawu zokunqamuka kokuya esikhathini kunabesifazane bakwezinye izingxenye zomhlaba. Ochwepheshe bathi lokhu kungenxa yokusetshenziswa kakhulu kwemikhiqizo yesoya e-Asia. 

Izifundo ubhontshisiKubonisa ukuthi ama-isoflavones, umndeni wama-phytoestrogens atholakala kuwo

Igcina impilo yamathambo

I-osteoporosis ibangela ukuncipha kwamathambo kanye nengozi eyengeziwe yokuphuka, ikakhulukazi kwabesifazane asebekhulile. Ukusetshenziswa kwemikhiqizo ye-soy kunciphisa ingozi ye-osteoporosis kwabesifazane abanqamula ukuya esikhathini. Le miphumela ezuzisayo ibangelwa ama-isoflavones.

Ingalawula ukuzuza kwesisindo kanye namazinga e-cholesterol

Izifundo eziningana zezilwane nezomuntu ziye zafakazela ukuthi ukusetshenziswa kwamaprotheni e-soy kunciphisa isisindo somzimba kanye nesisindo samafutha. AmaSoyaKuyasiza ngokwehlisa i-cholesterol ku-plasma namazinga e-triglyceride.

Ocwaningweni olulodwa lwamagundane, amagundane akhuluphele/anamafutha aphiwa amaprotheni e-soy noma i-casein isolates kanye nezinye izithako amasonto amathathu.

Kwaphawulwa ukuthi amagundane adla amaprotheni e-soy anesisindo somzimba esiphansi kune-casein. Amazinga e-Plasma kanye ne-triglyceride yesibindi nawo kubikwe ukuthi aphansi.

Imethadatha ngezifundo zabantu, ubhontshisi ibonisa ngokucacile umphumela omuhle wokwengeza ngesisindo somzimba. Ama-isoflavone acatshangwa ukuthi ayizithako ezisebenzayo ngemuva kwalo mphumela.

Ukudla ubhontshisi wesoya ingakwazi ukulawula isisindo somzimba kubo bobabili abantu abakhuluphele kanye nalabo abanesisindo somzimba esijwayelekile (BMI <30).

Ingasiza ukuphatha isifo sikashukela

ukudla kwakho ubhontshisi Ukwengeza kungasiza ekuthuthukiseni ukulawula ushukela wegazi ezigulini ezinesifo sikashukela sohlobo 2.

Ama-carbohydrate ayinkimbinkimbi, amaprotheni, i-fiber yokudla kanye namaminerali angaba nomthelela kulo mphumela. Ama-Phytoestrogens nama-soy peptides nawo angasiza kulokhu. Lokhu kwehlisa inani le-glycemic yemifino futhi kuzuzisa abantu abanesifo sikashukela.

AmaSoyaAma-phytochemicals kuwo angama-antioxidants anamandla. Ukuzisebenzisa kungavikela abantu abanesifo sikashukela emonakalweni we-oxidative ongabhebhethekisa isifo sikashukela.

Ingase ikhuthaze impilo yenhliziyo

AmaSoyaIbuye ihlotshaniswe nezinzuzo zenhliziyo, ngenxa yama-isoflavones ayo.

AmaSoya Ama-isoflavone ayo ehlisa amazinga e-cholesterol embi (LDL) egazini ngakho-ke awenziwa ama-radicals mahhala ukuze akhe ama-atherosclerotic plaque. Uma lawa ma-plaque akha, abangela ukuvuvukala kwemithambo yegazi, okubangela i-atherosclerosis.

Izifundo zezilwane nezabantu zibonisa ukuthi ukuba khona kwesoya ekudleni kungathuthukisa impilo yenhliziyo nemithambo yegazi. Ubhontshisi wesoya ungasiza ekulweni nokuvuvukala, okungenye yezimbangela eziyinhloko zesifo senhliziyo.

Lokhu kusekelwa ukwanda kwe-urinary excretion ye-sodium. Lawa ma-phytoestrogens asebenza kuma-estrogen receptors futhi avimbele uhlelo lwe-enzyme olubalulekile olubangela umfutho wegazi ophakeme.

Ingase yelaphe ukuphazamiseka kokulala nokucindezeleka

Ocwaningweni lwaseJapane, ukuthathwa kwe-isoflavone okuphezulu kwaxhunyaniswa nobude besikhathi sokulala obungcono kanye nekhwalithi. Imithombo ecebile ye-isoflavones ubhontshisi kungase kube usizo kulokhu.

I-Estrogen ingenye yamahomoni asebenza ebuchosheni futhi edlala indima ekulawuleni ukulala. Ucwaningo oluningi lwe-hormone replacement therapy luye lwabonisa ukuthi i-estrogen ukuqwashaokufakazela amandla ayo okunciphisa ukungahlaliseki nokucindezeleka.

Izinzuzo zikabhontshisi wesoya esikhumbeni

AmaSoyaInezinzuzo eziningi esikhumbeni. Iwumswakama omuhle, ovimbela izimpawu zokuguga njengemibimbi nemigqa emihle. phakathi Vitamin E Inikeza ukwakheka kwamaseli esikhumba amasha esikhundleni samaseli esikhumba afile. Iphinde iqinise izinzipho.

AmaSoyaIbonisa ukulwa nokuvuvukala, i-collagen stimulating, i-antioxidant, ukukhanya kwesikhumba kanye nemiphumela yokuvikela i-UV.

Aqukethe izingxenye ze-bioactive ezifana ne-tannins, i-isoflavonoids, i-trypsin inhibitors nama-proanthocyanidin. Ukukhishwa okucebile kulezi zingxenye kubikwa ukuthi kunenzuzo ku-cosmetology kanye ne-dermatology.

AmaSoya I-Trypsin inhibitors (iphrotheni ethile kubhontshisi wesoya) itholakale inezindawo zokususa umbala. Ezifundweni, zinganciphisa ukufakwa kwe-pigment. AmaSoyaAma-anthocyanins nawo avimbela ukukhiqizwa kwe-melanin.

Ezifundweni zamagundane ama-extracts we-soyaUkuncipha kwemibimbi nokuvuvukala okubangelwa imisebe ye-UV. Iphinde ikhulise i-collagen kanye nokunwebeka kwesikhumba.

I-Daidzein, enye ye-soy isoflavones, kula magundane i-atopic dermatitiskwavimbela izindlela zamaselula eziholela

Izifundo eziningi, ubhontshisiisekela kakhulu izakhiwo ze-anticancer Ukuphathwa ngomlomo nangezihloko ze-genistein kubonise ukuvinjelwa okuphawulekayo komdlavuza wesikhumba obangelwa yi-UV kanye nokuguga kumamodeli wamagundane. 

Izinzuzo zezinwele zikabhontshisi wesoya

Olunye ucwaningo ubhontshisiLokhu kusikisela ukuthi iziphuzo ezenziwe ngoju zingasiza ekwelapheni impandla.

Ngokwemibiko, ngokuvamile ubhontshisi Ukuphuza isiphuzo kutholwe kuvikela ngokumelene ne-alopecia ye-androgenic emaphakathi kuya kokuqina (uhlobo oluvamile lwempandla).

AmaSoya Iziphuzo zicebile ngama-isoflavone. Imibiko eminingana ithi ama-isoflavone angavikela empandleni.

Yiziphi Izingozi Zobhontshisi Wesoya?

AmaSoya Nakuba inothe ngemisoco efana ne-calcium, i-iron, i-zinc nama-amino acid, ingabangela imiphumela ethile engemihle.

Uma isetshenziswe ngokweqile, ingaphazamisa izidakamizwa zokulawula i-thyroid futhi ibangele ukungalingani kwe-testosterone, i-allergies kanye nokwanda komdlavuza.

Futhi, ukusetshenziswa kwesikhathi eside kwenani elikhulu lemikhiqizo yesoya kungase kungaphephi.

AmaSoya Inkinga enkulu ngama-isoflavones okuqukethwe kwawo. AmaSoyaKuyi-reservoir yama-phytoestrogens (isoflavones) ngokwesakhiwo nangokusebenza afana nehomoni ye-estrogen emzimbeni. I-Isoflavones iklasi lama-phytoestrogens (abizwa nangokuthi amaprotheni e-soy) atholakala kumikhiqizo yesoya nesoya. 

I-Soy phytoestrogens isetshenziselwe ukunxephezela ukuntuleka kwe-estrogen hormone. Amaprotheni e-soy ayingxenye yokwelapha esikhundleni se-estrogen okunikezwa abesifazane abasuka ekunqamukeni kokuya esikhathini.

Ezinye izifundo ze-epidemiological ziphakamisa ukuthi ukudla okudliwayo kwe-phytoestrogens kungase kunciphise izehlakalo zesifo senhliziyo se-postmenopausal, i-osteoporosis, nokushisa okushisayo, phakathi kwezinye izimpawu. Ngaphezu kwalokho, kuye kwabikwa idatha engqubuzanayo mayelana namandla e-phytoestrogens ukuvimbela umdlavuza webele nowe-prostate.

Nokho, izinzuzo zesoya azicacile. Eqinisweni, ezinye izifundo ezimbalwa ziphawula ukuthi amaprotheni e-soy angabangela ukulimala okungenzeka. Isicelo imiphumela emibi kabhontshisi wesoya...

Ingase iphazamise ukulawulwa kwe-thyroid

Ukudla kwe-soy kungase kwandise ingozi yokuthuthukisa i-hypothyroidism kubantu abanokukhubazeka kwe-thyroid. Abantu abanjalo bangase babe nesifo se-goiter kanye ne-autoimmune yegilo. Le ngozi iyanda nakakhulu lapho umuntu ethatha i-iodine ephansi.

Ama-soy isoflavones atholwe ukuthi avimbele umsebenzi we-enzyme ebizwa ngokuthi i-thyroid peroxidase. Le enzyme iyadingeka ukuze kuhlanganiswe i-hormone yegilo. Ngakho-ke, ungase ube sengozini ye-hypothyroidism uma udla amaprotheni e-soy kakhulu.

Imikhiqizo yesoya iphinde iphazamise ukumuncwa kwe-levothyroxine (L-thyroxine), umuthi osetshenziselwa ukwelapha ukuntuleka kwehomoni yegilo. Ungase welulekwe ukuthi ungadli amaprotheni e-soy uma unokungalingani kwegilo, njengoba amaprotheni e-soy abonakala eshintsha ukutholakala kwemithi.

Kodwa-ke, ukudla okuphezulu kuphela kwe-soy isoflavones akukhulisi ingozi ye-hypothyroidism ngaphandle kokuthi kuhlanganiswe nokusetshenziswa kwe-iodine yokudla enganele.

Ngakho-ke, umphumela weprotheyini ye-soy ku-gland yegilo uphikisana. Ucwaningo olwengeziwe ludinga ukwenziwa kulokhu.

Kungabangela ukungalingani kwe-testosterone

Ucwaningo lwenziwa ezifundweni zabesilisa eziyi-56 ezazidla ama-12 g weprotheyini yesoya eyedwa nsuku zonke amasonto amane. Ngenxa yalokho, amazinga e-serum testosterone ehle ngo-19%. Amaprotheni e-soy atholwe ukunciphisa amazinga e-serum testosterone emadodeni anempilo, nakuba idatha ingahambisani.

Amaprotheni e-Soy kuthiwa nawo anemiphumela emibi emsebenzini wokuzala wesilisa. Nokho, alukho ucwaningo oluqondile ngale ndaba.

Eqinisweni, ezinye izifundo zezilwane zibonisa ukuthi i-soy isoflavones ayikhiqizi noma yimiphi imiphumela yabesifazane emadodeni.

Okuningi kokubhekwa kusekelwe ocwaningweni lwaselabhorethri nezilwane. Ngakho-ke, ubudlelwano phakathi kwe-soy isoflavones ne-testosterone abupheli.

ukungezwani nesoya

Imikhiqizo ye-soy ingabangela i-allergies noma i-hypersensitivity ezinganeni nakubantu abadala. Ngokuvamile ukungezwani nesoyaiqala ebuntwaneni ngokusabela emikhiqizweni ye-soy, engabangela ukungezwani komzimba noma ukuzwela ngokweqile ezinganeni nakubantu abadala.

ukungezwani nesoya Ngokuvamile iqala zisewusana ngokusabela kufomula yezingane esekwe isoya. Kodwa-ke, izingane eziningi zikhula ngaphezu kokungezwani nesoya.

Ngokuvamile, ukungezwani nesoya akukhululekile kodwa akunzima. Ukungezwani nesoya akuvamile ukwesabisa noma kubulala.

ukungezwani nesoyaIzimpawu zingase zihlanganise ukuluma emlonyeni, i-eczema noma isikhumba esilumayo, ukukhwehlela, isifo sohudo, ubuhlungu besisu, ukuhlanza, nokuqubuka kwesikhumba.

Uma uhlangabezana nanoma iyiphi yalezi zimpawu, ukungezwani nesoyaungase ube nakho. Hlola ukuze uqinisekise ukungezwani komzimba. Uma umphumela wokuhlolwa uthi positive ubhontshisi kanye nemikhiqizo yesoya kufanele igwenywe.

Kungase kwenyuse ingozi yokukhula komdlavuza

I-soy isoflavones (enye yazo i-genistein) ingashukumisa ukwanda kwamangqamuzana omdlavuza emzimbeni. Lokhu kuyiqiniso ikakhulukazi esimweni somdlavuza webele oncike ku-estrogen, njengoba ama-soy isoflavone evame ukuba nemiphumela ye-estrogenic.

Ngokocwaningo lwezilwane, i-genistein ingaphazamisa umjikelezo wamangqamuzana futhi ibangele ukukhula kwesimila. Isebenza ngokubangela ama-estrogen receptors.

Ngokuphambene, izifundo zabantu zibonisa ubudlelwano obuphambene phakathi komdlavuza nama-isoflavone. Ukuthathwa kwe-soy nakho kutholwe kwehlisa izinga lokushona kwabantu ngenxa yomdlavuza webele. Lokhu kungase kube ngenxa yomphumela we-anti-estrogenic owenziwe ama-phytoestrogens.

Inani kanye nomthombo we-soy isoflavones nakho kunomthelela omkhulu engozini yomdlavuza webele.

Ingabangela izinkinga ezinganeni

Amafomula okudla kwezinsana aqukethe amanani aphakathi nendawo we-soy protein/isoflavones. Izinsana ezifunzwa lawa mafomula zichayeka ku-5,7-11,9 mg we-isoflavones/kg wesisindo somzimba phakathi nezinyanga ezine zokuqala zokuphila.

Lezi zingane zivezwa kuma-isoflavone aphindwe ka-6-11 kunabantu abadala. Lokhu kungaholela ekulimazeni kwempilo yokuzala kanye nomsebenzi we-endocrine enganeni. Ama-isoflavones ayinhloko, i-daidzein ne-genistein, abopha ngokukhethekile kuma-estrogen receptors emzimbeni.

Nokho, le miphumela isuselwe ezifundweni zezilwane. Izifundo zabantu zingase ziveze umphumela ohlukile. Ngaphezu kwalokho, amafomula asekelwe ku-soy okwamanje awabonisi ubuthi obucacile ezinsaneni ezinempilo. Ngakho-ke, thintana nodokotela wakho wezingane ngaphambi kokusebenzisa ifomula esekwe isoya yengane yakho.

Imiphi imikhiqizo yesoya okufanele igwenywe?

Kubalulekile ukuba ngokulinganisela futhi udle ngendlela efanele. Ukukhetha uhlobo olulungile lwemikhiqizo yesoya kungakuvikela emiphumeleni emibi eshiwo ngenhla.

Uma unikezwa ukukhetha phakathi kokudla kwesoya yemvelo kanye ne-soy protein isolate, khetha izinketho zemvelo. Gwema imikhiqizo yesoya yezimboni uma unokuntuleka kwe-iodine noma ukungalingani kwegilo.

Indlela yokupheka ubhontshisi wesoya?

lapha ubhontshisi kanye neresiphi yesaladi emnandi nelula elungiswe ngequinoa...

Isaladi ye-Quinoa ne-Soya

izinto

• 2 izinkomishi omisiwe iquinoa ebomvu
• 4-5 izingilazi zamanzi
• 1 inkomishi kabhontshisi wesoya
• 1 ihhabhula elikhulu
• 1 iwolintshi
• 1 inkomishi ye-broccoli enezimbali ezincane
• 1/4 inkomishi utamatisi oqoshiwe
• 2 isipuni dill oqoshiwe
• usawoti

Kwenziwa kanjani?

– Bilisa izingilazi ezine zamanzi epanini bese wengeza izingilazi ezimbili zequinoa kuyo.

– Pheka iquinoa ize ivuthwe kahle (imizuzu eyi-15-20 amanzi esebila).

– Beka eceleni uyeke kuphole.

– Qoba ihhabhula libe yizicucu ezincane.

– Faka i-broccoli florets kanye lamatamatisi aqotshiwe. (Ungengeza futhi i-feta noma i-cottage shizi kule saladi.)

– Grate i-orange phezu kwequinoa ephekiwe futhi epholile.

– Faka ubhontshisi wesoya kanye namahlamvu edili aqotshiwe.

– Gcoba uthele isawudo ukuze ununge.

– Phaka isaladi.

- JABULELA UKUDLA KWAKHO!

Ngenxa yalokho;

AmaSoya Iphezulu amaprotheni kanye nomthombo omuhle wakho kokubili ama-carbohydrate namafutha. Icebile ngamavithamini ahlukahlukene, amaminerali kanye nezinhlanganisela zezitshalo ezinenzuzo ezifana ne-isoflavones. 

Ngakho-ke, ukusetshenziswa njalo kwemikhiqizo ye-soy kukhulula izimpawu zokunqamuka kokuya esikhathini futhi kunciphisa ingozi ye-prostate kanye nomdlavuza webele. Kodwa-ke, kungabangela izinkinga zokugaya futhi kucindezele umsebenzi we-thyroid kubantu abahlelwe ngaphambili.