Soy - kapangidwe kake ndi kalori, zabwino ndi zovulaza

Soy ndi mbeu yodzala ndi mavitamini, michere komanso michere yambiri yomwe imapindulitsa kwambiri azimayi ndi abambo. Soya amatha kuphika kapena kuphika ndikudya ndikumera.

Soy ndi chinthu chapadera chomwe mankhwala ena ambiri a soya amapangidwa: mkaka, tirigu, batala, ufa, nyama, pasitala, masosi, katsitsumzukwa, tofu tchizi, edamame, yubu. Zonsezi zikuphatikizidwa pazakudya ndi masewera olimbitsa thupi, chifukwa chake zimayamikiridwa ndi anthu omwe akuyesera kuti akhalebe olimba. Nthawi yomweyo, ndikofunikira kudziwa zomwe zingayambitsidwe ndi nyemba za soya ndi zopangidwa kuchokera kwa iwo ndi zomwe zimatsutsana ndi momwe amagwiritsidwira ntchito. Zonsezi muphunzira pankhaniyi.

Zakudya zopatsa mphamvu za soya

Ma calories okhala ndi soya amatha kusiyanasiyana. Izi ndichifukwa cha momwe malonda amathandizira. Nyemba zimatha kuphikidwa, kukazinga, kapena kuyika zinthu zina monga nyama ndi ndiwo zamasamba. Pali kusiyana kwamitundu ya nyemba zophika, zatsopano, zokazinga. Nthawi zina, kusiyana kumeneku kumakhala kofunika.

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Gome limapereka chidziwitso cha kuchuluka kwa ma calories pa 100 g ndi phindu la mitundu yosiyanasiyana ya soya.

Nyemba zokazinga kwambiri: zili ndi zopatsa mphamvu zopitilira katatu kuposa nyemba zophika, kanayi kuposa nyemba za soya, zopitilira 100 kuposa zatsopano. Ndiye kuti, mafuta a soya amatengera mawonekedwe omwe akukonzekera.

Zida zopangidwa ndi soya nthawi zambiri zimaphatikizidwa mu zakudya chifukwa cha kuchepa kwama kalori. Komabe, pali omwe ali ndi ma calorie ambiri. Kudziwa kuti ndi zakudya ziti zomwe zingawonjezere kulemera kwake, ndipo zomwe, zidzakhudza chiwerengerocho, tikupatsirani tebulo ndi zisonyezo.

Zogulitsa za soya ndizoyenera m'malo mwa mkaka, nyama, ufa, pasitala. Mwachitsanzo, ufa wa soya uli ndi zopatsa mphamvu 291, pomwe ufa wa tirigu uli ndi ma calories 342, phala la soya lili ndi zopatsa mphamvu 197, ndipo ufa wa tirigu uli ndi ma calories 344. Talingalirani za ma calorie a nyemba zatsopano, zophika komanso zowotcha.

Kupanga mankhwala ndi zinthu zothandiza

Zopindulitsa za soya zimakhudzana ndi kapangidwe kake ka mankhwala. Chogulitsacho chimapindulitsa thanzi la munthu chifukwa chomeracho chimakhala ndi mavitamini, michere, ma amino acid ndi michere yambiri. Zinthu zilizonse zimakhudza dongosolo lina kapena chiwalo, ndipo kuphatikiza zimakhala maziko a thanzi labwino.

Ndiye soya wolemera bwanji?

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Soya mulidi ndi zinthu zambiri, zomwe phindu lake kwa thupi la munthu ndizokulirapo. Vitamini, amino acid, mapuloteni ndi mankhwala ena, monga tanenera kale, zimakhudza machitidwe onse. Tiyeni tione funso ili mwatsatanetsatane:

1. Mavitamini B Zimakhudza kwambiri chitetezo chamanjenje komanso chitetezo chamthupi. Zinthu izi zimapangitsa ubongo kugwira ntchito, zimakhudza kagayidwe kake ndi njira zamagetsi. Ndi mavitamini a B omwe amakhudza thupi kwambiri. Amakulipirani ndi vivacity, amakulimbikitsani kuchita masewera olimbitsa thupi. Zotsatira zabwino zotetezera chitetezo ndichonso mavitamini a B.
2. Mavitamini A ndi C. Limbani ndi matenda opatsirana. Zinthu izi ndi ma antioxidants achilengedwe. Vitamini A imakhudzanso ziwalo zamasomphenya: amachepetsa kupsinjika ndi kutopa.
3. Tocopherol. Amalumikizana ndi mavitamini A ndi C, akuwonetsa mawonekedwe ake a antioxidant, amachepetsa ukalamba wamaselo, pomwe amachepetsa magwiridwe antchito aulere.
4. Lecithin. Zimakhala zosavuta, chifukwa kagayidwe kake kamathamangitsidwa ndipo, chifukwa chake, kunenepa kwambiri kumatayika. Kuphatikiza kwa lecithin ndi choline kumachotsa cholesterol choipa mthupi. Ndiye kuti, nyemba za soya ndizopewetsa matenda amtima.
5. Mkuwa ndi chitsulo. Amalepheretsa kukula kwa kuchepa kwa magazi m'thupi, kutenga nawo gawo pantchito yoyendetsa magazi, ndikubwezeretsanso mwakale.
6. Vitamini E ndi K. Zimathandiza kwambiri pakuzungulira kwa magazi. Zinthu izi zimapangitsa magazi kuundana komanso amalimbikitsa kupuma magazi. Vitamini E ili ndi zinthu zotsutsana ndi ukalamba, ndiye kuti khungu limakhala lolimba, lokongola komanso lofewa, ndipo makwinya amafewetsedwa. Madokotala awona phindu la vitamini E pantchito yobereka.
7. Amino zidulo. Iwo ali ndi udindo pantchito zambiri. Chimodzi mwazofunikira kwambiri ndikuchotsa zitsulo zolemera ndi ma radionuclides m'thupi. Kuchotsa zovulaza ngati izi ndikofunikira kwambiri kwa anthu omwe amakhala mdera lomwe lili ndi zovuta zachilengedwe. Kuphatikiza apo, ndichinthu chomangira ma cell amthupi.
8. CHIKWANGWANI chamagulu. Amakhala ndi udindo wochotsa poizoni ndi poizoni. Chifukwa cha ichi, ntchito yamatumbo ya m'mimba imakhala yachilendo. Njira mu kapamba, m'mimba, ndi matumbo zimakhazikika. Zida zamankhwala zimathetsa mavuto monga kupunduka, kuphulika, kutsegula m'mimba, ndi kudzimbidwa.

Izi ndizopindulitsa za soya zomwe zimakhudza thanzi la abambo ndi amai. Ndipo tsopano tiyeni tikhale mwatsatanetsatane za maubwino a nyemba za soya pokhapokha kwa theka lokongola laumunthu.

Ponena za akazi, soya imakhala ndi ma isoflavones achilengedwe omwe amakhudza mahomoni. Chifukwa cha zinthu izi, njira zonse zomwe zimakhudzana ndi mahomoni zimayendetsedwa ndikubwezeretsedwanso. Palibe zotsatirapo konse. Chifukwa chake, maubwino a soya m'thupi lachikazi ndi awa:

• kudya soya kumachepetsa chiopsezo chotenga khansa yoyipa monga khansa ya m'mawere;
• mafuta mu thupi lachikazi samayikidwa chifukwa cha lecithin, yomwe imapangidwa ndi soya, ndipo maselo opangidwa ndi mafuta amawotchedwa, zomwe zimapangitsa kuti muchepetse kunenepa kwambiri;
• Zinthu zopangidwa kuchokera ku soya zimatha kuthetsa kusamba, zomwe zimawonetsa kupweteka chifukwa chosowa estrogen. Kutentha kumatha, ndipo chiopsezo cha kufooka kwa mafupa chimachepa.

Timayang'ana padera phindu la nyemba za soya zomwe zidamera. Zipatso zimakhala ndi mapuloteni ambiri athanzi. Kuphatikiza apo, ali ndi mavitamini, michere yambiri, michere ndi zinthu zina zamoyo. Pa nthawi yomweyo, zopatsa mphamvu zamafuta ndizotsika kwambiri. Chifukwa chogwiritsa ntchito nyemba za soya zomwe zatuluka, matumbo amatsukidwa ndi poizoni ndi khansa. Ulusi coarse pathupi, kuyamwa zinthu zonse zoipa ndi kuchotsa thupi lawo. Chodabwitsa, zophukira za soya zimakhala ndi 30% yochulukirapo kuposa tirigu.

Mavuto ndi zotsutsana zomwe mungagwiritse ntchito

Palibe zinthu zabwino m'chilengedwe. Zonsezi mwanjira ina zitha kuvulaza thupi, ndipo m'magulu ena a anthu pali zotsutsana mwamphamvu zomwe mungagwiritse ntchito. Soya nazonso. Kugwiritsa ntchito mopitilira muyeso kumadzaza ndi zovuta. Ndi ziti ndendende?

1. Nyemba za soya zimakhala ndi zinthu zomwe zingasokoneze chithokomiro ndi endocrine system. Pankhaniyi, pali chiopsezo chachikulu chotupa, chithokomiro ndi matenda ofanana.
2. Nyemba zili ndi oxalic acid, yomwe, mopitirira muyeso, imayambitsa chitukuko cha urolithiasis.
3. Kuphatikizika kwa macro- and microelements (zinc, calcium, iron, ayodini) kumachedwetsa chifukwa cha michere yomwe ili gawo la soya.
4. Kugwiritsa ntchito mopitilira muyeso kwa zinthu za soya kumayambitsa hypertrophy ya kapamba, chifukwa chake magwiridwe ake abwinobwino amasokonekera. Chifukwa chake, izi zimabweretsa zowawa komanso zosokoneza m'machitidwe ndi ziwalo zina.
5. Kukula kwa matenda a Alzheimer's and dementia ofooka kumathandizidwanso chifukwa cha zinthu za soya.
6. Mafuta a phytoestrogens ndi othandiza, koma ochulukirapo amawononga magwiridwe antchito a amayi, amathandizira kusokonekera kwa msambo, kupweteka kwambiri panthawi yake, komanso kumavuta pobereka. Atsikana amakula msanga chifukwa cha zinthu izi, pomwe anyamata, m'malo mwake, amakula pang'onopang'ono. Kuchulukitsa kwa phytoestrogens kumatha kuyambitsa padera panthawi yapakati, komanso kumapangitsa kuti ziwalo za m'mimba zisabereke.
7. Kwa amuna, ma isoflavones a soya amakhalanso osatetezeka, chifukwa amachepetsa kupanga testosterone, kufooketsa mphamvu, komanso zovuta zamawonekedwe zimawoneka.

Kutengera izi, mutha kulembetsa mndandanda wa anthu omwe zotsutsana ndi mankhwala a soya ndi soya amatsutsana. Chifukwa chake, tikulimbikitsidwa kuti tisachotsere chilichonse pazakudyazo kapena kuchidya osachepera:

• amayi apakati;
• ana aang'ono;
• anthu omwe ali ndi matenda a dongosolo la endocrine;
• anthu omwe ali ndi tsankho (chifuwa).

Kwa iwo omwe ali ndi matenda ashuga kapena mavuto onenepa kwambiri, kugwiritsa ntchito mankhwala a soya ndikololedwa, koma pang'ono pokha. Musaiwale kuti ngakhale munthu wathanzi sangadye zoposa 150-200 g wa soya patsiku. Muyenera kusamala ndi zakudya zosinthidwa. Zimatsimikiziridwa mwasayansi kuti soya ya GMO imayambitsa zovuta ndipo imathandizira kunenepa kwambiri.

Soya amangopindulitsa thupi mukamatsatira momwe mungagwiritsire ntchito tsiku ndi tsiku, tsatirani malingaliro a dokotala yemwe akukumana nawo ndipo musaiwale zotsutsana ndikumwa nyemba ndi zinthu zina.

Soy yochepetsa thupi komanso masewera olimbitsa thupi

Zatsimikiziridwa kuti kugwiritsa ntchito zipatso za soya kumathandizira kuti muchepetse kunenepa, kuwonjezera apo, mankhwalawa amathandizira pakupanga minofu yopumira mwa othamanga. Kodi izi zimachitika bwanji? Monga tanenera kale, soya ali ndi mavitamini E ambiri komanso gulu B, amino acid ofunikira komanso ofunika kwambiri amchere, potaziyamu, chitsulo, calcium, phosphorous ndi zina zofunikira. Izi zimapangitsa kuti zinthu za soya (mkaka wa soya, nyama ya soya, tofu, msuzi wa soya) zikhale zosavuta kukumba. Amakhala ndi mapuloteni ambiri azamasamba komanso zinthu zina zamoyo.

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Zinthu zothandiza mu nyemba za soya ndi zikumera zimachepetsa kuchuluka kwama cholesterol, kusintha njira zamagetsi mthupi. Kuphatikizana ndi zolimbitsa thupi, zinthu izi sizimangothandiza kuti muchepetse kunenepa kwambiri, komanso nthawi yomweyo kuti musataye minofu. Pali zakudya zambiri za soya, chifukwa chomwe mungachepetse thupi, kumangitsa minofu, kuchotsa cellulite ndikuchotsa edema. Zakudya za soya ndi njira yopita ku thupi labwino komanso lokongola.

Kodi tanthauzo la zakudya za soya ndi chiyani?

Zakudya za soya sizitanthauza kuti muyenera kudya soya wokha. Mfundo yaikulu ndikugwiritsa ntchito mafananidwe a mankhwala ochiritsira. Mwachitsanzo, mkaka wamba wa ng'ombe umasinthidwa ndi mkaka wa soya, ufa wa tirigu - ndi ufa wa soya, ng'ombe, nkhuku, nkhumba - ndi nyama ya soya. Ponena zakumapeto kwake, izi ndizosankha, chifukwa mitundu ina ya nyama imakhalanso ndi kalori wochepa mukamaphika bwino.

Pali zakudya zosiyanasiyana za soya, koma mulimonsemo, muyenera kutsatira izi:

1. Idyani nthawi zambiri, koma pamagawo ang'onoang'ono (200 g pa chakudya). Payenera kukhala zakudya 4-5.
2. Muyenera kumwa osachepera 1.5-2 malita amadzimadzi patsiku. Kuphatikiza pa madzi, tiyi wobiriwira amaloledwa, koma pokhapokha atawonjezera shuga.
3. Mcherewo umalowetsedwa ndi msuzi wa soya.
4. Amaloledwa kugwiritsa ntchito maolivi, mandimu kapena msuzi wa soya povala mbale pokonzekera. Palibe mafuta azinyama ndi mavalidwe kutengera iwo.
5. Chakudya chiyenera kutenthedwa kokha kapena kuphikidwa mu uvuni. Kuphika ndizovomerezeka, koma kukazinga nkoletsedwa.
6. Siyani zakudya za soya pang'onopang'ono kuti mukhale ndi zotsatira.

Maziko azakudya

Maziko a zakudya za soya ndi nyemba, mkaka, tofu tchizi, nyama ya soya. Zogulitsa za soyazi zimaloledwa kuthandizidwa ndi zakudya zina. Mukamadya zakudya za soya, simuyenera kusiya:

• masamba (tomato, nkhaka, kaloti, beets, tsabola, kabichi);
• zipatso ndi timadziti tachilengedwe kuchokera kwa iwo (kiwi, plums, zipatso za zipatso, maapulo);
• bowa;
• Mbewu (oatmeal, buckwheat, mpunga wofiirira);
• zipatso zouma (apricots zouma, prunes);
• nyemba (nyemba zobiriwira, nandolo);
• buledi (rye kapena chimanga cha chinangwa), tirigu wathunthu amatumphuka.

Zakudya izi ziyenera kuphatikizidwa pazakudya. Apanso, sangakhale okazinga. Zakudya zimaphikidwa, kuphika, kapena nthunzi.

Zofunika! Zotsatirazi ndizoletsedwa: chokoleti, ufa wokoma, koko, pasitala, mpunga woyera, nyama yamafuta ndi nsomba. Ndikofunikira kusiya kwathunthu zakumwa zoledzeretsa ndi zopangidwa ndi kaboni, khofi wachilengedwe komanso wamphindi, shuga ndi mchere. Chotsani zakudya zamchere, zakudya zosuta, chakudya chofulumira komanso zakudya zabwino pazakudya zanu.

Tisanayambe kudya soya, timalimbikitsa kuti mufunsane ndi katswiri. Adzakuthandizani kupanga menyu yoyenera tsiku lililonse, kudziwa kutalika kwa zakudya, kutengera kuchuluka kwa ma kilogalamu omwe muyenera kutaya. Katswiri adzafotokoza momwe angatulukire mu zakudya za soya ndikudziwitsa nyama zomwe zimadya.

Zotulutsa za soya zimayamikiridwa ndi othamanga chifukwa choti kugwiritsa ntchito kwawo kumabwezeretsanso mphamvu atalimbikira thupi, kumalimbikitsa thupi ndi zinthu zofunikira, kumapangitsa kukhala wokhutira ndi kuchuluka kwama calories. Soy sadzawononga chiwerengerocho, koma chithandizira kuti achire, kuchepa thupi komanso kuwoneka bwino. Izi ziyenera kuphatikizidwa pazakudya popanda zotsutsana.

Onerani kanemayo: ЭКСКЛЮЗИВ. Жанна Сан-Жак и Юлия Ваннесте (Mulole 2025).