Mapuloteni a Soy Isolate ndikuthandizira pazakudya zomwe zimapereka zomanga thupi m'thupi. Amapezeka ndi kukonza kowonjezera kwa soya wokhala ndi pafupifupi 70% ya mankhwala. Zotsatira zake, chomaliza ndi chinthu choyera chokhala ndi zomanga thupi zamasamba 90-95%.
Mapuloteni a soya omwe amagwiritsidwa ntchito patali amagwiritsidwa ntchito ndi othamanga pakuumitsa ndi kupindula kwa minofu. Ndioyenera anthu odyetsa nyama, osala kudya, komanso omwe matupi awo sagwirizana ndi mapuloteni amkaka ndi nyama. Ponena za mawonekedwe, mapuloteni azomera amasiyana ndi nyama, munthawi zina otsika kwa iwo, ndipo mwanjira zina amaposa.
Kapangidwe
Gawo lalikulu la mapuloteni omwe ali mgululi ndi osachepera 90%. Kuphatikiza apo, ulusi wazomera wa nyemba za soya udatsalira ukatha kukonzedwa, gawo lomwe lili pafupifupi 6%. Palibe mafuta omwe amapezeka mumtundu wa soya (mpaka 0,5%).
Kuphatikiza apo, mankhwalawa ali ndi zinthu zingapo zofunika zomwe zimathandizira kuyambitsa njira zamagetsi ndikukhala ngati ma antioxidants. Izi ndizomwe zimafufuza monga zinc, iron, ndi macronutrients - sodium, potaziyamu, calcium, magnesium ndi phosphorous.
Mtengo wa chilengedwe (kufanana) ndi mulingo wa zochita za anabolic za chinthu. Kwa mapuloteni a soya, chiwerengerochi ndi chotsika - 73. Pomwe mapuloteni a whey ndi 130, komanso proteinin ya 77 -
Zoyipa za soya kudzipatula
Mapuloteni a Soy amawerengedwa kuti ndi mapuloteni osakondera kwambiri ogwiritsa ntchito masewera podalira kapena kupeza minofu.
Izi ndichifukwa cha izi:
- mtengo wotsika;
- zolakwika za amino acid;
- kutsika kotsika;
- Makhalidwe oyipa amatha kukhala ndi zinthu zovulaza thupi.
Talingalirani zambiri zodzipatula za soya zimapangidwa ndi nyemba za soya zosinthidwa. Tsopano pafupifupi 90% ya nyemba zonse za soya zimatha kusinthidwa. Sizinganenedwe motsimikiza kuti zinthuzi zili ndi chiwopsezo chowonjezeka - kafukufuku m'dera lino akungoyamba. Sayansi siyikudziwa momwe kumwa zakudya zosinthika kumakhudzira thupi la munthu nthawi yayitali.
Mapuloteni a soya amakhala ndi zotchedwa antinutrients kapena anti-michere. Soy ali ndi zoletsa za protease, enzyme yofunikira kupukusa mapuloteni, ndi lectins, mankhwala omwe amaletsa kuyamwa kwa michere.
Chimodzi mwazifukwa zomwe kudzipatula kwa soya sikugwira ntchito kuposa Whey isolates ndikusowa kwa amino acid methionine. Ndikofunikira pakuphatikiza kwathunthu kwa mapuloteni, njira yabwinobwino yama kagayidwe ndipo imagwira ntchito yofunikira pakupanga antioxidant glutathione.
Kuphatikiza apo, mitundu yonse ya soya yodzipatula imakhala ndi amino acid (BCAA) ambiri. Awa ndi ma amino acid omwe amagwiritsidwa ntchito pamasewera, makamaka omanga thupi, kuti apange minofu ndikuteteza minofu.
Vuto lina la mapuloteni a soya omwe amatchulidwa kawirikawiri m'mabuku aukadaulo ndi zochitika za estrogenic. Soy ili ndi ma isoflavones ambiri. Gulu la zinthu ali wa otchedwa phytoestrogens. Kamodzi mthupi, ma isoflavones amakhala ngati mahomoni ogonana achikazi, omwe amasokoneza mahomoni mwa amuna. Estrogens imayamba kupambana pa androgens, zomwe zimabweretsa zovuta m'thupi. Mapuloteni apadera a soya sakhala estrogenic.
Kafukufuku wosiyanasiyana wachitika pochepetsa ma testosterone ndi protein ya soya supplementation, koma alibe tanthauzo lonse lasayansi chifukwa chazitsanzo zochepa ndipo sangakhale umboni woti kuwonjezera kwa soya kumakhudza kwambiri mahomoni.
Chifukwa chake, mu 2007 ku United States, kafukufuku adachitidwa ndi kutenga nawo gawo amuna 12, zomwe zidawonetsa kuchepa kwa testosterone ndi 4% pamwezi wololedwa ndi kuchuluka kwa tsiku ndi tsiku kwa 56 g wa mapuloteni a soya olekanitsidwa. Komabe, kutsimikizika kodziyimira pawokha kwa zotsatira za kuyesaku kunawonetsa kuti kuchepa kwa kusinkhasinkha kwa testosterone kudawonekeradi mwa m'modzi mwa amuna oyesa, asanatenge kudzipatula, milingo yake ya androgen idakulitsidwa kwambiri poyerekeza ndi maphunziro ena oyesedwa. Pakutha mwezi, magulu a testosterone adatsika pang'onopang'ono ndipo adakhala ofanana ndi omwe adachita nawo kafukufukuyu.
Ndizosachedwa kukamba za ntchito yayikulu ya estrogenic ya mapuloteni akutali a soya, popeza palibe chidziwitso chotsimikizika pankhaniyi. Mwachisawawa, kudzipatula kumawerengedwa kuti sikukhudza mahomoni a othamanga.
Ubwino wa kudzipatula kwa soya
Opanga mapuloteni abwino kwambiri a soya amayesetsa kuchotsa kapena kuchepetsa zochitika za zinthu zomwe zimasokoneza kugaya ndi kuyamwa kwa mapuloteni ndi michere ina kuchokera kumapeto.
Methionine imawonjezeredwa m'mapuloteni ambiri a soya omwe amapangidwa ndiopanga omwe amadziwa bwino. Izi zimawonjezera phindu lawo pazakudya komanso zolozera zochitika. Komabe, kupukusika kwa mapuloteni a Whey kumakulabe.
Kupatula puloteni ya soya kumathandizira pakupanga mahomoni a chithokomiro. Komabe, kusintha kwa msinkhu wa zinthuzi ndikosawerengeka, chifukwa chake sikukhudza kwambiri magwiridwe antchito a endocrine system.
Zigawo zingapo za kudzipatula zimawapatsa zida za antioxidant. Kuphatikiza apo, zinthu zomwe zimapangidwa ndi zowonjezera zowonjezera za soya zimapangitsa chidwi cha mchere wazitsulo zolemera ndi ma radionuclides m'thupi.
Zotsatira pa thupi, gwiritsani ntchito masewera
M'masewera, zowonjezera zowonjezera zomanga thupi zimagwiritsidwa ntchito kupindulitsa minofu ndi kuwonda. Izi ndichifukwa choti kuwonjezeranso kwa mapuloteni oyera mthupi kumapangitsa njira zamagetsi. Kuphatikizanso apo, mamolekyu a mapuloteni ndiwo omwe amapanga zomangira zamtundu.
Kupatula kwa Soy sikungathandize kwenikweni pankhaniyi, chifukwa cha kuchepa kwa mtengo wawo, monga tidalemba kale. Komabe, maubwino amtunduwu wamapuloteni akadalipo, ngakhale siofanana ndi mitundu ina ya mapuloteni owonjezera.
Ndizofunikira makamaka kwa iwo omwe ali ndi vuto lodana ndi mapuloteni anyama. Kwa othamanga omwe ali ndi vuto lofananalo, zomanga thupi zamapuloteni monga mawonekedwe azakudya ndi milunguend.
Ntchito mbali
Soya amalekanitsa kugwedeza zakudya ndikosavuta kupanga kunyumba. Kuti muchite izi, muyenera ufa wokha komanso mtundu wina wamadzi. Nthawi zambiri, mkaka kapena mkaka (kefir, yogurt) amatengedwa ngati maziko. Mutha kumwa msuzi ngakhale madzi oyera.
Dzipatula sizimasungunuka mu zakumwa zoziziritsa kukhosi, chifukwa mapuloteni amapindika pakatentha kwambiri. Anthu omwe amachita nawo masewera nthawi zambiri amawonjezera mtedza, oatmeal pamapuloteni. Chakumwa chimakhala chopatsa thanzi komanso chimatsitsimutsa mukatha masewera olimbitsa thupi.
Kusintha kamodzi kapena kawiri patsiku ndi kudzipatula kwa soya kungakuthandizeni kuti muchepetse mapaundi owonjezera mwachangu. Poterepa, thupi limalandira mphamvu, ndipo munthu samva njala.
Omwe akufuna kuchepetsa thupi mwachangu ayenera kukumbukira kuti ndizosatheka kusiya kwathunthu zakudya zopatsa thanzi ndikusintha kugwiritsa ntchito mapuloteni a soya. Zowonjezera sizilowa m'malo mwazakudya zopatsa thanzi, ndipo kumwa mopitilira muyeso kumatha kubweretsa zovuta zamagulu.
Ngati kudzipatula kwa soya kumatengedwa kuti muchepetse kunenepa, zakumwa zomwe zili ndi mafuta ochepa ziyenera kutengedwa ngati njira yokonzekera ndipo palibe china chilichonse chomwe chikuyenera kuwonjezeredwa kuti chisapangitse kuchuluka kwa kalori. Timapitiriza zotsatira za ntchito mapuloteni soya kudzipatula ndi mafuta ena oyatsa. Awa amatha kukhala ma whey protein, amino acid supplements, kapena L-carnitine.
Ngati munthu sachita nawo maphunziro apamwamba, ndiye kuti mapuloteni a soya amapatulidwa potengera kuwerengera kwa 0,85 g pa kilogalamu ya thupi. Anthu omwe amakhala ndi moyo wathanzi, amachita masewera olimbitsa thupi nthawi zonse, amalimbikitsidwa kuchokera ku 1.3 g pa 1 kg ya kulemera.
Kupatula mapuloteni a soya amathanso kugwiritsidwa ntchito ndi othamanga omwe akuyang'ana kuti awume ndikupeza minofu. Ndibwino kuti mutenge zowonjezerazo kawiri patsiku: pafupifupi ola limodzi musanaphunzitsidwe, kenako panthawi yazakudya zam'madzi, pomwe thupi limalandila kuyamwa kwa michere.
Kumbukirani kuti mapuloteni obzalidwa amatengeka pang'onopang'ono kuposa ma Whey protein. Ndibwino kuti muzimwa pakati pa chakudya musanagone. Pofuna kuyanika bwino ndikutanthauzira kwa minofu, othamanga amasinthasintha kudya kwa soya ndi mapuloteni othamanga.
Maphikidwe a Soy Isolate
Zowonjezera ziyenera kuchepetsedwa ndi mtundu wina wamadzi. Izi zimapereka gawo lalikulu poyeserera malinga ndi kukoma ndi zabwino.
- Chakudya chokoma ndi chopatsa thanzi chopangidwa ndi mkaka wochepa mafuta kapena yogurt ndi nthochi. Nthochi imodzi yapakatikati ndi supuni imodzi yodzipatula imatengedwa pagalasi lililonse la mkaka. Zosakaniza ndizosakanikirana ndi blender. Mutha kugwiritsa ntchito malo omwera m'malo mwa chimodzi mwazakudya kapena mphindi 30 mpaka 40 musanaphunzitsidwe.
- Njira ina yokomera bwino imaphatikiza ma apricot am'chitini kapena mapichesi ndi oatmeal. Mufunika zipatso zochepa, supuni yamchere wouma bwino (# 3) ndi kapu yamadzi oyera, makamaka owiritsa. Zosakaniza zimaphatikizidwa pogwiritsa ntchito blender wokhala ndi kudzipatula kumodzi.
- Mapuloteni a soya akutali amagwiritsidwanso ntchito pokonza chakudya. Maphikidwe otchuka amaphatikizapo nyama zang'ombe zomwe zimakhala ndi mapuloteni. Mufunika makilogalamu 0,5 a ng'ombe yapadziko lapansi, mutu wa anyezi wapakati, dzira limodzi la nkhuku ndi zokometsera (kulawa). Mukasakaniza zosakaniza, onjezerani supuni 3 za puloteni ya soya yodzipatula. Unyinji umasakanizidwa bwino, kenako amapangidwa ndi ma cutlets. Asanachotse, amafunika kukulungidwa mu ufa wa tirigu, ndikuyika poto wowotcha ndi mafuta pang'ono. Mwachangu kwa mphindi 7-8 mbali iliyonse. Mbaleyo ndi wokonzeka kudya. Muthanso kuthira ma cutlets okazinga powadzaza ndi madzi pang'ono ndikuwayika mu uvuni kwa mphindi 20 (kutentha madigiri 180-200).
Soy wabwino kwambiri amadzipatula
Mapuloteni a Soy isolates amapezeka pamalonda kuchokera kwa opanga ambiri. Kulibwino kulipira zochulukirapo, koma pezani mankhwala apamwamba komanso okonzedwa bwino.
Mitundu yotchuka ya soya imadzipatula:
- Njira za Jarrow;
- Tsopano Masewera;
- Zogulitsa za GeniSoy;
- NovaForme;
- Wofiira Wofiira wa Bob.
Zotsatira
Kupatula kwa Soy si njira yabwino kwambiri kwa othamanga omwe akufuna kuti achulukitse minofu kapena kuuma. Komabe, kwa anthu omwe amatsutsana ndi mapuloteni azinyama, kapena kwa iwo omwe, pazifukwa zawo, safuna kuwagwiritsa ntchito, olekanitsa soya sangasinthe.
