Yiziphi Izinzuzo kanye Nokulimala Kwamafutha Kabhontshisi Wesoya?

Phakathi kwezinzuzo zamafutha we-soya, ayinayo i-cholesterol, isekela impilo yenhliziyo futhi inezici ze-antioxidant. Kodwa-ke, abanye abantu bangakwazi ukungezwani nemikhiqizo yesoya. Ukusetshenziswa ngokweqile kwamafutha e-soya, ikakhulukazi efomini elicutshunguliwe, kungaholela ezinkingeni zempilo.

Amafutha kabhontshisi wesoya amafutha emifino adliwayo atholakala embewini kabhontshisi wesoya. Lesi sitshalo siyisitshalo sezimboni esinamaprotheni amaningi, atshalwa kabanzi ikakhulukazi e-Asia. Isetshenziswa kokubili ekuphekeni nasekunakekeleni isikhumba.

Ukukhiqizwa kukawoyela kabhontshisi wesoya kuqala ngokugaya ubhontshisi wesoya nokuwucubungula ngezincibilikisi ezihlukahlukene. Uwoyela wesoya ongahluziwe uyahlanganiswa futhi ucwengisiswe ukuze udleke. Nokho, uwoyela wesoya ongahluziwe unenzuzo enkulu empilweni.

Amafutha kabhontshisi wesoya anothile ngamavithamini ahlukahlukene, ikakhulukazi uvithamini E novithamini K. Iphinde inothe ngama-unsaturated fatty acids njenge-omega-3 ne-omega-6 fatty acids. Okuqukethwe okunomsoco kawoyela we-soya kucebile kakhulu.

Ngaphezu kokusetshenziswa njengamafutha okupheka, uwoyela kabhontshisi wesoya ubuye usetshenziswe njenge-emulsifier emikhiqizweni yokudla ehlukahlukene efana nezingubo zesaladi, imayonnaise kanye namasoso awoso. Ilungele ukuthosa njengoba inephuzu eliphezulu lokuvutha. Ukwengeza, njengoba inokunambitheka kokungathathi hlangothi, isetshenziselwa izitsha ukugqamisa ukunambitheka kwezinye izithako.

Iphinde ibandakanye nezinhlelo zokusebenza zezimboni ezifana nokukhiqizwa kwe-biodiesel, insipho kanye nezimonyo.

Izinzuzo Zamafutha Kabhontshisi Wesoya

Iwumthombo wamafutha onempilo

Amafutha kabhontshisi wesoya anothe ngamafutha acid angacushiwe. Ikakhulukazi i-omega-3 kanye omega-6 Iqukethe ama-fatty acids abalulekile njenge: Lawa mafutha abalulekile emzimbeni futhi aneqhaza empilweni yenhliziyo.

Ukulinganisa amazinga e-cholesterol

Amafutha kabhontshisi wesoya avikela impilo yenhliziyo ngokunciphisa amazinga e-cholesterol ephansi-density lipoprotein (LDL) kanye nokwandisa amazinga e-cholesterol e-high-density lipoprotein (HDL). Lokhu kunciphisa ingozi yezifo zenhliziyo nemithambo yegazi.

Okuqukethwe kwe-Antioxidant

Amafutha e-soy, Vitamin E Inothe ngo. I-Vitamin E inezici ze-antioxidant futhi ivimbela ukulimala kwamaselula. Lokhu kunciphisa ingozi yomdlavuza nezinye izifo ezingamahlalakhona.

Isikhumba nezinwele impilo

Amafutha kabhontshisi wesoya aqukethe ama-acids abalulekile anenzuzo empilweni yesikhumba nezinwele. Ikakhulukazi i-omega-3 kanye ne-omega-6 fatty acids isekela impilo yesikhumba futhi inciphisa ukoma nokucasuka.

Landela izakhi equkethwe

Amafutha e-soya aqukethe i-zinc, i-phosphorus namaminerali abalulekile emzimbeni. selenium Iqukethe amaminerali afana. Lawa maminerali asekela impilo yonke ngokusiza ukulawula imisebenzi yomzimba.

Izinzuzo zezempilo zobuchopho

Ama-omega-3 fatty acids aqukethe asekela imisebenzi yobuchopho. Uma usetshenziswa njalo, uwoyela wesoya unenzuzo empilweni yobuchopho.

Ukunciphisa ingozi yomdlavuza

Ukusetshenziswa njalo kwamafutha e-soya kusiza ukunciphisa ingozi yomdlavuza wekoloni. Izingxenye ezifana nama-phytosterols nama-isoflavones atholakala kuwoyela we-soya adlala indima ebalulekile ekulweni nomdlavuza.

ukulawula ushukela wegazi

Amafutha kabhontshisi wesoya asiza ukwehlisa ushukela wegazi. Lokhu futhi kunenzuzo ekulawuleni isifo sikashukela.

Impilo yamathambo

Amafutha kabhontshisi wesoya, asekela ukukhula kwamathambo ngenxa yamavithamini aqukethe, anciphisa ingozi ye-osteoporosis eminyakeni yakamuva.

Impilo yamehlo

I-Omega-3 fatty acids iyasebenza kakhulu empilweni yamehlo futhi iyasiza ekuvimbeleni izifo zamehlo.

Ukumelana nokushisa okuphezulu

Amafutha kabhontshisi wesoya amelana nezinga lokushisa eliphezulu ngakho-ke ayindlela ekahle yokuthosa nokubhaka. Lesi sici sivimbela uwoyela ukuthi ungafaki i-oxidizing futhi enze izinhlanganisela eziyingozi ngenkathi upheka.

Ukulimala Kwamafutha Kabhontshisi Wesoya

Nakuba uwoyela kabhontshisi wesoya unezinzuzo, ubuye ube nezinto ezingaba yingozi. Nansi izingozi ezingaba khona zamafutha kabhontshisi wesoya:

• ukungezwani komzimba

Isoya iqukethe izinto ezingezwani nomzimba ezingadala ukungezwani komzimba kwabanye abantu. Amafutha kabhontshisi wesoya abangela ukusabela kubantu abane-soy allergies.

• imiphumela ye-hormonal

Amafutha e-soya aqukethe i-phytoestrogens. Lezi zinhlanganisela zinemiphumela efana namahomoni e-estrogen emzimbeni. Ucwaningo oluthile lubonisa ukuthi ukusetshenziswa kwe-soy ngokweqile kungaholela ekungalingani kwe-hormonal futhi, ikakhulukazi, imiphumela emibi ekusebenzeni kwe-thyroid.

• Umthelela empilweni yenhliziyo

Amafutha kabhontshisi wesoya, acebile ngamafutha acid angagcwele, awusizo kulo mqondo. Kodwa-ke, iqukethe ne-omega-6 fatty acids. Ukusetshenziswa ngokweqile kwe-omega-6 kungakhuphula amazinga okuvuvukala emzimbeni. Lokhu kwandisa ingozi yezifo zenhliziyo.

• izinkinga ze-metabolic

Olunye ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwamafutha e-soya kungase kwandise ingozi yokukhuluphala kanye nesifo sikashukela. Ukwengeza, uwoyela kabhontshisi wesoya ungaba nemiphumela emibi ezimeni zemizwa, njenge-autism, i-AlzheimerKuthiwa kungase kubhebhethekise izimo ezinjengokukhathazeka nokudangala.

• imiphumela yemvelo

Ukukhiqizwa kukabhontshisi wesoya kudinga ukusetshenziswa kwezindawo ezinkulu zomhlaba wokulima. Lokhu kubangela ukugawulwa kwamahlathi kanye nokulahleka kwezinhlobonhlobo zezinto eziphilayo. Ukwengeza, ukusetshenziswa kwezinhlobo zikabhontshisi wesoya oshintshwe izakhi kuphakamisa izingxabano zemvelo nempilo.

• Umthelela ekumunceni izakhi 

Amafutha e-soy kanye nemikhiqizo ye-soy ingakhuphula ukungena kwamathumbu emathunjini ngokubophezela kumaseli wamathumbu. Lokhu kuthinta kabi ukumuncwa kwezakhi. Ukusetshenziswa ngokweqile, ukusetshenziswa kwe-gluten, i-dysbiosisUma kuhlanganiswa nezinye izici, njengokuphuza utshwala, lo mphumela uba sobala kakhulu.

• Ukushoda kwe-Vitamin D nezinye izinkinga zempilo

Ukusetshenziswa kwesoya kungaholela ezinkingeni zezempilo ezahlukahlukene njengokushoda kwevithamini D, ukukhumuzeka kwamathambo, ukungagayeki kokudla, ukungezwani komzimba nezinto ezithile, ukuntuleka kokuzivikela komzimba, izifo zegilo, ukuwohloka komqondo, ukungazali, umdlavuza nesifo semisipha yenhliziyo.

Izingozi ezingaba khona zamafutha kabhontshisi wesoya ziyahlukahluka kumuntu nomuntu kanye nenani elisetshenziswayo. Ngakho-ke, kubalulekile ukulinganisela nokuqaphela mayelana nokusetshenziswa kukawoyela we-soya.

Ungawathola Kanjani Amafutha Esoya?

Amafutha e-soy atholakala kubhontshisi wesoya. Ithandwa kakhulu kukho kokubili ukunakekelwa kwezempilo kanye nokusetshenziswa kwezimboni. Nansi inqubo yokukhiqiza uwoyela wesoya:

• Inqubo yokukhiqiza uwoyela wesoya iqala ngokuvuna ubhontshisi wesoya. Ubhontshisi ovuniwe uyahlanzwa futhi uhlelwe ngemishini ehlukahlukene.
• Ubhontshisi ohlanziwe uyomiswa. Lesi sinyathelo sivumela amanzi ukuba ahwamuke futhi ubhontshisi omisiwe usulungele ukucutshungulwa.
• Ubhontshisi omisiwe udluliselwa emishinini yokugaya. Kulesi sigaba, amafutha akhishwa kubhontshisi.
• Amafutha ahlukaniswa nawo wonke ubhontshisi. Amafutha abe esehlanjululwa futhi acwengisiswe ukuze kukhishwe ukungcola (izinto ezingathinta ukunambitheka kwamafutha, iphunga, nombala).
• Ngokufanelekile, uwoyela we-soya uqukethe ama-acids amahlanu ahlukene: i-palmitic acid engu-10%, i-4% stearic acid, i-18% ye-oleic acid, i-55% ye-linoleic acid, ne-18% ye-linolenic acid. Kodwa-ke, khumbula ukuthi uwoyela wesoya ojwayelekile otholakala ezimakethe awunazo lezi zilinganiso. Ngokuvamile, okuqukethwe kwe-linoleic acid kuphezulu (54%). Lokhu kusho ukuthi iqukethe ama-omega-6 fatty acids amaningi kunalawo esingathanda ukuwafaka emizimbeni yethu.

Amafutha kabhontshisi wesoya angahluziwe anenzuzo enkulu empilweni.

Usetshenziswa kuphi Uwoyela Wesoya?

Amafutha e-soya amafutha emifino ahlukahlukene asetshenziswa emikhakheni ehlukahlukene. Kuthandwa kakhulu kokubili ekhishini nasembonini yemikhiqizo yokunakekelwa komuntu siqu ngenxa yokuqukethwe kwayo okunomsoco, ukumelana nokushisa okuphezulu kanye nezinzuzo ezihlukahlukene zezempilo.

• Sebenzisa ekhishini

Amafutha kabhontshisi wesoya wuhlobo lwamafutha ajwayele ukusetshenziselwa ukupheka nokubhaka. Ngenxa yesakhiwo sayo esimelana nokushisa okuphezulu, isetshenziswa ezinqubweni ezidinga ukushisa okuphezulu njengokuthosa, ukuwosa nokubhaka. Futhi iyisithako esifanelekile sokugqoka isaladi, ama-marinades namasoso. Ngokunambitheka kwayo okukhanyayo kanye nephunga, kunezela ukunambitheka okumnandi kanye nephunga elimnandi ezitsheni.

• Ukubhaka kanye nekhekhe

Amafutha kabhontshisi wesoya anezinhlobonhlobo zokusetshenziswa embonini yokubhaka kanye namakhekhe. Isetshenziswa njengowoyela kumakhekhe, amakhukhi, izinkwa nezinye izimpahla ezibhakwayo Nakuba yengeza ukunwebeka kanye nomswakama kumakhekhe, iphinde igcine imikhiqizo iyintsha isikhathi eside.

• Ukukhiqizwa kwe-margarine nemayonnaise

Amafutha kabhontshisi wesoya asetshenziswa ekukhiqizeni imikhiqizo yokudla esetshenziswa kakhulu njengemajarini nemayonnaise. Amafutha kabhontshisi wesoya asetshenziswa kule mikhiqizo anikeza ezinye izindlela ezinempilo ngokunciphisa okuqukethwe kwamafutha agcwele.

• Sebenzisa emikhiqizweni yezimonyo

Amafutha kabhontshisi wesoya nawo ayisithako esisetshenziswa njalo embonini yezimonyo. Ivame ukuthandwa emikhiqizweni yokunakekelwa kwesikhumba ngenxa yezindawo zayo zokuswakama, ezinomsoco kanye ne-antioxidant. Imikhiqizo ehlukahlukene, efana nokhilimu othambisayo, izinto zokuthambisa zomzimba, imikhiqizo yokunakekelwa kwezinwele kanye neziqholo zomlomo, zingaqukatha uwoyela wesoya.

• Sebenzisa njenge-massage oil

Amafutha kabhontshisi wesoya nawo asetshenziswa njengamafutha okubhucunga. Imuncwa kalula yisikhumba. Kwakha indawo eshelelayo esikhumbeni, okwenza ukubhucungwa kukhululeke futhi kuphumelele. Iyasondla futhi ithambisa isikhumba. Ngakho, isikhumba sihlala sithambile futhi siguquguquka ngemva kokusikhipha.

• Insipho yemvelo kanye nokukhiqizwa kwamakhandlela

Amafutha kabhontshisi wesoya angenye yezithako ezibalulekile ezisetshenziswa ekukhiqizeni insipho yemvelo namakhandlela. Nakuba ithandwa ezinsipho ngenxa yezindawo zayo zokukhithika namagwebu, inikeza ukuvutha okuhlala isikhathi eside kanye nokusha okuhlanzekile emakhandleleni.

• Amafutha ezimboni kanye nokukhiqizwa kwe-biodiesel

Amafutha kabhontshisi wesoya asetshenziswa nasekukhiqizeni amafutha ezimboni kanye ne-biodiesel. Nakuba uwoyela wezimboni usetshenziswa ezimbonini ezifana nokucutshungulwa kwensimbi nokuthambisa, i-biodiesel ikhethwa njengenye indlela kaphethiloli wezimoto.

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