Inani elibalulekile lezifundo zocwaningo lisekela izimangalo zokuthi ukusebenzisa i-soy kungakusiza wehlise isisindo. I-Soy protein ingumthombo osezingeni eliphakeme, onamafutha aphansi (uma kuqhathaniswa neminye imithombo eminingi yamaprotheni) engakusiza wakhe isisindo somzimba esinciphile.
Ukudla kwesoy kwesisindo
Ukudla okuningi kwanamuhla kuvimbela izakhi zomzimba ezibalulekile. Zingaba ngama-carbohydrate amancane, amafutha, amaprotheni, noma aphansi kunhlanganisela yalawa macronutrients amathathu. Uhlelo lokudla olufana nalolu lungalinganiselwa futhi lungakuniki ukudla okunempilo. Lokhu kungadala impilo engeyinhle isikhathi eside. Impilo engeyinhle yesikhathi eside oyithola kulezi zinhlelo eziningi zokudla futhi kungenxa yokuthi eziningi zazo azifundisi imikhuba emihle yokudla nokuvivinya umzimba, okuholela empilweni engenampilo jikelele.
I-Soy inciphisa ama-calories
Ngenkathi ukudla kwe isoya ukwehla isisindo kunciphisa ama-calories, okuyingxenye ebalulekile yanoma yiluphi uhlelo lokudla, akuvimbeli noma yiziphi izakhamzimba. Lokhu kukuvumela ukuthi uthole konke okunomsoco owudingayo ukuze uthole ukudla okunempilo futhi okulungile, okwenza ukudla kwesoyya kube yindlela enamandla yokwehlisa isisindo. Ukudla kwe soy ukunciphisa umzimba Iphinde ikubone ukubaluleka kokuzivocavoca kunoma yiluphi uhlelo lokudla.
Njengoba ukuzivocavoca ekuqaleni kunzima kubaningi bethu, ukuhamba ngamandla imizuzu engama-30 kuye kwengama-45 ngosuku izinsuku eziyisithupha ngesonto kuyindlela enhle yokuqala. Le nhlanganisela yenza ukudla kwethu kwesisindo sokulahlekelwa isisindo kube namandla kakhulu ukuthi ama-dieters abesebenzisa amaprotheni wesoya ezilingweni zomtholampilo balahlekelwe ngokwesilinganiso samakhilogremu angama-26 emavikini ayi-16, kufaka phakathi ukulahleka okuhle kwamafutha esiswini cishe kwama-25%.
Izinzuzo ezengeziwe zeprotheni yesoya
Izinzuzo zesiphuzo soya . Ngokwengeziwe, i-Soy Diet inikeza izinzuzo ezingeziwe zeprotheni yesoya, izinzuzo ongeke uzithole kuhlelo lokudla olungafaki i-soy. Isibonelo, i-soy iphrotheni esezingeni eliphezulu equkethe wonke ama-amino acid abalulekile wokudla komuntu. Ngaphezu kwalokho, ukudla kwesoya okwehlisa isisindo kune- inkomba ephansi ye-glycemic . Lokhu kusho ukuthi ngeke zibangele izipikisi ezisheshayo kushukela wegazi, njengokudla okuphezulu kwe-glycemic. Lokhu kungaholela ezifisweni ezimbalwa nasekulawuleni okungcono kokudla, inzuzo enamandla.
Amaprotheni weSoy nawo anempilo enhliziyweni yakho
Amaprotheni weSoy nawo anempilo enhliziyweni yakho, njengoba kufakazelwa yisitatimende sezempilo se-FDA sokuthi ukudla amagremu angama-25 wamaprotheni we-soy ngosuku, njengengxenye yokudla okunamafutha agcwele ne-cholesterol, kunganciphisa ubungozi besifo senhliziyo. Ngaphezu kwezabo izinzuzo zempilo yenhliziyo , i-soy protein ibikwe ukuthi inezinzuzo eziningi zezempilo, kufaka phakathi isikhumba esincane, izinwele, izipikili kanye ukwesekwa, ukunqamuka kokuya esikhathini kunciphisa ukukhanya okushisayo , nokusekela isisindo somzimba esinciphile. Ngokusobala, izinhlelo zokudla ezingenakho ukudla kwamaprotheni we-soy azikwazi ukunikeza zonke izinzuzo ezifanayo.
Ngokufingqa, kusobala ukuthi uhlelo lokudla okunomsoco olufaka phakathi inani elanele lokuvivinya umzimba luyindlela elula, emnandi, futhi enamandla yokwehlisa isisindo. Iphrotheni yethu yesoya ikunikeza amandla amaprotheni. Lokhu kungakusiza uzizwe uthanda ukuzivocavoca umzimba!
1) I-Soy protein ikusiza uzizwe ugcwele isikhathi eside.
Ucwaningo lwakamuva lwezokwelapha lukhombisa ukuthi amaprotheni e-soy akusiza uzizwe ungalamba kakhulu futhi akusize uzizwe ugcwele isikhathi eside. (1) . Ukudla isoya kungasebenza ngokwenza isisu sakho sithumele umyalezo wami ogcwele ebuchosheni bakho (2). Lokhu kusiza ukunciphisa isidingo sokudla okulula phakathi kokudla nasebusuku, izimbangela ezimbili ezinkulu zokuzuza kwesisindo.
2) I-Soy protein iphansi kuma-carbohydrate.
Njengokudla kwe-carb ephansi ngokwemvelo, i-soy ukwengeza okuphelele kunoma yiluphi uhlelo lokunciphisa umzimba, kufaka phakathi i-carb ephansi ethandwayo kanye nokudla okuphezulu kwamaprotheni.
I-3) I-Soy protein inenkomba ephansi ye-glycemic.
Hhayi kuphela ukuthi amaprotheni we-soy aphansi kuma-carbohydrate namafutha, kepha futhi inenani eliphansi le-glycemic, okusho ukuthi ngeke lidale ukuphakama okusheshayo emazingeni kashukela egazini ngemuva kokudliwa. (3). Lokhu kuvimbela uketshezi oluningi lwe-insulin (i-insulin ibangela umphumela ongafuneki wokugcina ushukela owengeziwe egazini njengamafutha omzimba). Ushukela wegazi ozinzile namazinga e-insulin asho izifiso ezimbalwa namakhalori ambalwa agcinwe njengamafutha.
Ingabe ukuqina kwesoya?
Okushiwo ochwepheshe bezempilo
Angicabangi ukuthi isoya lenza abantu bakhuluphale ngoba nje lingusoy. Isazi sokukhuluphala ngokweqile uYoni Freedhoff utshele iGlobal News.
I-Edmonton Dietitian Registered Lalitha Taylor, ovuma njenge fan omkhulu wesoya , ikholelwa ukuthi abantu abaningi banolwazi olungelona iqiniso ngamaphrotheni ezitshalo nangeqhaza lawo kwezempilo.
USoy unezinzuzo eziningi zezempilo, echaza.
Ingumthombo ocebile we-calcium, i-iron ne-fiber, ngokusho kukadokotela wezokudla. I-Soy iqukethe onke ama-amino acid ayo abalulekile (okusho ukuthi yiprotheni ephelele). UTaylor uthe inkomishi engu-3/4 yesoya ephekiwe iqukethe amaprotheni amaningi njenge-1/2 inkomishi yenyama ephekiwe.
UTaylor uphawula ukuthi amagremu ayi-15 kuye kwangama-20 kasoya ayadliwa ekudleni kwase-Asia.
Ukube bekunokuxhumana phakathi kwesoya nokuzuza kwesisindo, ubungacabanga ukuthi sizobona amazinga aphezulu kakhulu wokukhuluphala emaqenjini athile ama-Asiya, njengamaJapan. Kodwa akunjalo.
Ubisi lweSoy lukwenza ukhuluphale?
Ubisi lwe-Soy lwenziwa lapho ubhontshisi ufakwa emanzini, emhlabathini, nasekuhlungweni. I-fiber kanye ne-soy protein kulolu bisi ingasiza ekwehliseni ubungozi be-cholesterol ephezulu nesifo senhliziyo. Yebo kulungile Ubisi lwe-soy alunamathele ikakhulukazi Ukudla amakhalori amaningi kakhulu kunoma imuphi umthombo kungadala ukuzuza kwesisindo.
Uma kuqhathaniswa nobisi
Ngokungafani nobisi, ubisi lwe-soy alunalo i-lactose ne-cholesterol. Kuqukethe amakhalori ambalwa kanye namafutha amancane kunobisi lonke , enama-calories angu-150 ngokusebenza ngakunye, cishe ingxenye yawo evela emafutheni. Ubisi lwe-soy oluvamile lunenani elifanayo lamakhalori ngokusebenza njengobisi olunamafutha aphansi. Ubisi lwe-Soy lunenani elifanayo lamaprotheni futhi ngokuvamile luqinisiwe ukuba liqukethe inani elifanayo le-calcium nevithamini D kulokho okutholakala obisini lwenkomo. Lokhu kusho ukuthi ubisi lwe-soy alunamanoni kangako kunobisi lonke, kepha luyafana nobisi olunamafutha aphansi.
Umphumela wesisindo
Ucwaningo olushicilelwe ku-Journal of the American Dietetic Association ngo-Okthoba 2007 kwakudliwe ama-dieters ngama-milliliters angama-720 ngosuku lobisi olunamafutha, okukhuthaza ukwehla kwesisindo, noma inani elilinganayo lobisi lwe-soy ukubona ukuthi ubisi lwe-soy lwalulungile yini. inenzuzo njengobisi olushelelayo lokwehlisa isisindo. Womabili la maqembu alahlekelwe isisindo esifanayo, ekhombisa ukuthi ubisi lwe-soy lungasiza nasekunciphiseni isisindo.
I-yogy yesoy ikwenza ukhuluphale?
Impendulo esheshayo NO. Ama-yogy yogi anezinombolo zamaprotheni eziqhathaniswa nobisi lwenkomo futhi ahlinzeka ngamafutha angaphilile. Ucwaningo lukhombisa ukuthi imikhiqizo yesoya ingakwazi i-cholesterol ephansi futhi amazinga kashukela egazini , ikakhulukazi kubantu abanesifo sikashukela. I-yogurt ye-soy engenashukela kungenzeka ingabi noshukela, kodwa futhi ne-calcium encane kakhulu. Bheka izikhukhula eziningi kakhulu nezithasiselo.
Manje kungani abanye befulathela ubhontshisi?
Inkinga ibukeka sengathi ineprotheni yesoya ehlukanisiwe, okuyiprotheni yesoya ekhishwe kubhontshisi. UKaren Ansel , umbhali nesazi sokudla esibhalisiwe, utshele WENA itholakala ezinkomeni zesinkwa, okusanhlamvu, isobho, namandla.
Uma uhlala ubona amagama athi 'soy protein beolate' ohlwini lwezithako zokudla okudlayo, kungaba ucingo lokuvuka lokuthi udla ukudla okuningi kakhulu okwenziwe, okungaba nesisindo, kusho u-Ansel.
Inkinga, ngakho-ke, ibonakala incane ngokuhlukaniswa kwamaprotheni we-soya nokuningi ngokudla okucutshunguliwe, okuhlale kungumbono omuhle ukugwema njengoba kuvame ukulayishwa ushukela nosawoti.
Ukudla okucutshungulwe kancane okubandakanya i-tofu, i-edamame noma ubhontshisi, nobisi lwe-soy.
Ngaphandle kwenkolelo eyiphutha yokuthi i-soy ingadala ukuzuza kwesisindo, abantu bangayigwema ngezinye izizathu ezimbili. Abanye bathi yi-estrogen, okusho ukuthi ingakhuphula inani le-hormone estrogen emzimbeni wakho. Abanye bakhathazeka ngokuthi ishintshwe izakhi zofuzo.
IFreedhoff nayo ayikhathazeki. Yize kukhona ama-phytoestrogens kosoya, angazi noma yiziphi izifundo ezinamandla ezibonisa ubungozi, esho. [Mayelana nama-GMO]… maqondana nokusetshenziswa, ziphephe ngokuphelele.
Labo abanakekelayo bangahlala befuna izinguqulo ezingenayo i-GMO yomkhiqizo wabo oyintandokazi wesoya.
UTaylor uyanezela ukuthi ucwaningo lukhombisile ukuthi ukunikezwa kwezinhlayiya ezimbili noma ezintathu ngosuku kungavimbela umdlavuza webele (lokhu akusebenzi kuzithako zesoya). Futhi izinsizakalo ezimbili ngosuku ziphephile kwabasindile kumdlavuza webele.
Ukusetshenziswa kwansuku zonke kungasiza futhi ekunciphiseni ubungozi besifo senhliziyo, uthi, futhi kunciphise izimpawu zokuya esikhathini.
Ngakho-ke zizwe ukhululekile ukuphuza leyo latte ngaphandle kokwesaba ukuthi kuzokwenza umonakalo okhalweni lwakho.
Ngamafuphi, amaprotheni e-soy ahlanganiswe nokuzivocavoca umzimba kanye nokudla okunempilo kungumlingani omuhle kakhulu ohlelweni oluphumelelayo lokunciphisa isisindo.
Izinkomba:
1 . U-Eisenstein J, uRoberts SB, uDallal G, uSaltzman E. Amaphrotheni aphezulu Ukudla Ukuncipha: Ingabe Kuphephile Futhi Kuyasebenza? Ukubuyekezwa kwedatha yokuhlola neyesifo. Umsoco Rev 2002, 60: 189-200.
2 . UNishi T, Hara H, Tomita F. Soybean ß-conglycinin peptone icindezela ukudla okudliwayo kanye nokuqedwa kwesisu ngokwandisa amazinga e-plasma cholecystokinin kumagundane. UJ Nutrithi 2003, 133: 352-7.
3 . ILudwig DS. Inkomba ye-glycemic: izindlela zomzimba ezihlobene nokukhuluphala, isifo sikashukela nezifo zenhliziyo. IJAMA 2002; 287: 2414-23.
4 . UParry-Billings M, uBlomstrand E, uMcAndrew N, uNewsholme EA. 1990. Isixhumanisi sokuxhumana phakathi kwemisipha yamathambo, ubuchopho, namaseli amasosha omzimba. I-Int J Sports Med. 2: S122-S128.
5 . I-Barbul A. Ukusetshenziswa kwe-arginine ekwenzeni imitholampilo. Ku: Cynober, LA, ed. I-Amino acid metabolism kanye nokwelashwa kwezifo zezempilo nezomsoco. ENew York, NY. I-CRC Press Inc. 1998: 361-383. 6 . URossi A, uDiSilvestro RA, uBlostein-Fujii. 1998. Imiphumela yokusetshenziswa kwesoya ekulimazeni imisipha ebucayi yokuzivocavoca kanye nengcindezi ye-oxidative emadodeni amadala asemadala. FASEBU, vol 12: 5 k. I-A653.
Okuqukethwe
- Ukudla kwesoy kwesisindo
- I-Soy inciphisa ama-calories
- Izinzuzo ezengeziwe zeprotheni yesoya
- Amaprotheni weSoy nawo anempilo enhliziyweni yakho
- 1) I-Soy protein ikusiza uzizwe ugcwele isikhathi eside.
- 2) I-Soy protein iphansi kuma-carbohydrate.
- I-3) I-Soy protein inenkomba ephansi ye-glycemic.
- Ingabe ukuqina kwesoya?
- Okushiwo ochwepheshe bezempilo
- Ubisi lweSoy lukwenza ukhuluphale?
- Uma kuqhathaniswa nobisi
- Umphumela wesisindo
- I-yogy yesoy ikwenza ukhuluphale?
- Manje kungani abanye befulathela ubhontshisi?
- Izinzuzo zeCinnamon, Ilungeleni itiye leCinnamon?
- Imbewu Yefilakisi Yokulahlekelwa Isisindo, I-Flaxseed Yokulahlekelwa Isisindo
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- Kungani indwangu iphuma ebusweni bami?
- Luisa Herb, Izinzuzo, Izakhiwo Futhi Yini Eyenzelwe
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