I-Soy isithelo semifino esinezitshalo ezinokuqukethwe okuphezulu kwamavithamini, amaminerali nezinye izinto ezihlinzeka ngezinzuzo ezinkulu zezempilo kwabesifazane nabesilisa. Ubhontshisi ungabiliswa noma uphekwe futhi udliwe ngendlela ehluma.
I-Soy iyisithako esihlukile lapho kwenziwa khona eminye imikhiqizo eminingi yesoya: ubisi, okusanhlamvu, ibhotela, ufulawa, inyama, ipasta, izinsalela, isilimo esinengono emnandi edliwayo, ushizi we-tofu, i-edamame, i-yubu. Konke lokhu kufakiwe ekudleni kokudla nakwezemidlalo, ngakho-ke kuyaziswa ngabantu abazama ukuzigcina besesimweni esihle. Ngesikhathi esifanayo, kufanele wazi ukuthi yikuphi ukulimala okungadalwa yizimbotyi zesoya nemikhiqizo eyenziwe kubo nokuthi yiziphi iziphikisana nokusetshenziswa kwazo. Konke lokhu uzofunda ngokuningi esihlokweni sethu.
Okuqukethwe kwekhalori kwesoya
Okuqukethwe kwekhalori kosoya kungahluka. Lokhu kungenxa yendlela umkhiqizo osetshenzwe ngayo. Ubhontshisi ungabiliswa, uthosiwe noma uthishwe nezinye izithako ezifana nenyama nemifino. Kunomehluko enanini lamakhalori kabhontshisi obilisiwe, omusha, othosiwe. Kwezinye izimo, lo mehluko ubalulekile.
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Ithebula lihlinzeka ngemininingwane yenani eliphelele lama-khalori nge-100 g ngayinye kanye nenani lokudla okunomsoco ezinhlobonhlobo zesoya.
| Isoya | Amakholori ngama-100 g | Inani lamandla (BZHU) |
| Kuhluma (amahlumela kabhontshisi) | 122 kcal | 13.1 g amaprotheni, 6.7 g amafutha, 9.6 g carbohydrate |
| Kusha | 381 kcal | 34.9 g amaprotheni, 17.3 g amafutha, 17.5 g carbohydrate |
| Kubilisiwe (kubilisiwe) | 173 kcal | 16.6 g amaprotheni, 9 g amafutha, 9.9 g carbohydrate |
| Ethosiwe | 484 kcal | 48 g amaprotheni, 24 g amafutha, 7.4 g carbohydrate |
Ubhontshisi othosiwe kakhulu onama-khalori aphezulu: anama-khalori acishe aphindwe kathathu kunamabhontshisi abilisiwe, aphindwe kane kunobhontshisi obuhlumayo, ngaphezu kuka-100 ngaphezu kokusha. Okusho ukuthi, okuqukethwe ikhalori lika-soy kuzoya ngqo ngendlela lapho kuhlelwe ukuthi kusetshenziswe khona.
Imikhiqizo eyenziwe nge-soy ivame ukufakwa ekudleni ngenxa yokuqukethwe kwayo kwekhalori ephansi. Noma kunjalo, kukhona labo abanama-calories amaningi. Ukwazi ukuthi yikuphi ukudla okungezi isisindo, futhi, okuphambene nalokho, okuzothinta kabi isibalo, sizokunikeza itafula elinenkomba.
| Umkhiqizo | Amakholori ngama-100 g |
| Ubisi lweSoy | 54 kcal |
| I-soy sauce | 53 kcal |
| Ushizi we-Tofu | 73 kcal |
| Ufulawa weSoy | 291 kcal |
| I-Soy groats | 384 kcal |
| Unamathisela i-soya | 197 kcal |
| Inyama ye-Soy (entsha) | 296 kcal |
| I-Edamame (ama-pods aluhlaza abilisiwe) | 147 kcal |
Imikhiqizo yeSoy iyindawo enhle yobisi, inyama, ufulawa, ipasta. Isibonelo, ufulawa wesoya unama-khalori angama-291, kanti ufulawa kakolweni unama-khalori angama-342, unamathisela wesoya unama-khalori ayi-197, kanti ufulawa kakolweni unama-khalori angama-344. Cabanga ngamanani wekhalori kabhontshisi omusha, obilisiwe nosiwe.
Ukwakhiwa kwamakhemikhali nezakhiwo eziwusizo
Izici ezizuzisayo zesoya zihlobene nokwakheka kwamakhemikhali. Umkhiqizo unomthelela omuhle empilweni yomuntu ngenxa yokuthi isitshalo siqukethe amavithamini amaningi, amaminerali, ama-amino acid nezinye izakhi zomzimba. Into ngayinye ithinta eyodwa noma enye uhlelo noma isitho, futhi ngokuhlangana iba yisisekelo sempilo nenhlalakahle.
Ngakho-ke u-soy ucebile ngani?
| Iqembu | Izinto |
| Amavithamini | A, E, K, C, D, PP, B amavithamini (B1, B2, B5, B6, B9, B12), beta, gamma, delta tocopherol, biotin, alpha, beta carotene, lycopene, i-choline |
| AmaMacronutrients | i-potassium, i-silicon, i-calcium, i-magnesium, isibabule, i-phosphorus, i-chlorine |
| Landela izinto | i-aluminium, i-boron, i-barium, i-bromine, i-iron, i-germanium, i-vanadium, iodine, i-lithium, i-cobalt, i-molybdenum, i-manganese, ithusi, i-tinel, i-nickel, i-selenium, ihola, i-titanium, i-fluorine, i-chromium, i-zinc, i-zirconium |
| Ama-amino acid abalulekile | i-histidine, i-valine, i-isoleucine, i-leucine, i-lysine, i-methionine, i-tryptophan, i-theonine, i-phenylalanine |
| Ama-amino acid abalulekile | i-arginine, i-alanine, i-glycine, i-aspartic acid, i-proline, i-glutamic acid, i-serine, i-tyrosine, i-cystine |
| Amafutha angenashukela | i-palmitoleic, linoleic, linolenic, oleic, stearidonic, gadoleic, arachidonic, erucic, eicosapentaenoic, clupanodone, revone, docosahexaenoic |
| Ama-acids anelisiwe | i-lauric, i-stearic, i-myristic, i-pentadecane, i-palmitic, i-arachidic, i-behenic, i-lignoceric |
| AmaSterols | i-phytosterol, i-campesterol, i-beta-sitosterol, i-stigmasterol, i-delta-5-avenasterol |
| Ama-carbohydrate | i-mono- ne-disaccharides, i-glucose, i-fructose, i-galactose, i-sucrose, i-lactose, isitashi, i-maltose, i-fiber, i-pectin |
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Ama-soya aqukethe izinto eziningi, izinzuzo zawo ngomzimba womuntu zikhulu kakhulu. I-Vitamin, i-amino acid, amaprotheni namanye amakhompiyutha, njengoba kushiwo ngaphambili, athinta zonke izinhlelo. Ake sicabangele le nkinga kabanzi:
- Amavithamini B. Banomphumela osebenzayo ezinhlelweni zezinzwa nezomzimba. Lezi zinto zithuthukisa ukusebenza kobuchopho, zithinta imetabolism nezinqubo ze-metabolic. Ngamavithamini B anomthelela oyinkimbinkimbi emzimbeni. Bakukhokhisa nge-vivacity, bakhuthaze umsebenzi womzimba. Umphumela omuhle ekuvikeleni amasosha omzimba nawo ungukufaneleka kwamavithamini B.
- Amavithamini A no-C. Yilwa nezifo ezibangelwa amagciwane nezifo ezithathelwanayo. Lezi zinto zingama-antioxidants emvelo. UVitamin A uphinde athinte izitho zombono: aqeda ukucindezeleka nokukhathala.
- I-Tocopherol. Ijoyina amavithamini A no-C, ekhombisa izindawo zayo zokulwa ne-antioxidant, inciphisa ukuguga kwamaseli, ngenkathi inciphisa ukusebenza kwama-radicals wamahhala.
- Lecithin. It is kalula amuncwa, ngenxa lapho umzimba iyashesha futhi, ngenxa yalokho, isisindo okweqile ulahlekile. Inhlanganisela ye-lecithin ne-choline isusa i-cholesterol embi emzimbeni. Lokho wukuthi, ubhontshisi ungukuvikela okuhle kwezifo zenhliziyo.
- Ithusi nensimbi. Zivimbela ukuthuthukiswa kwegazi, zibambe iqhaza emsebenzini wesistimu yokujikeleza kwegazi, ziyibuyisele kokujwayelekile.
- Uvithamini E noK. Zinomphumela ozuzisayo ohlelweni lokujikeleza kwegazi. Lezi zinto zithuthukisa ukuvalwa kwegazi futhi zikhuthaze ukuphefumula. IVitamin E inezinto ezilwa nokuguga, okungukuthi, isikhumba siba nokunwebeka ngokwengeziwe, sihle futhi sithambile, futhi imibimbi iyasheleleka. Odokotela bayiqaphele imiphumela ezuzisayo ye-vitamin E ekusebenzeni kokuzala.
- Ama-amino acid. Banesibopho semisebenzi eminingi. Enye yezinto ezibaluleke kakhulu ukuqedwa kwezinsimbi ezisindayo nama-radionuclides emzimbeni. Ukusula izinto ezinobungozi ezinjalo kubaluleke kakhulu kubantu abahlala ezifundeni ezinezimo ezingezinhle zemvelo. Ngaphezu kwalokho, kuyinto yokwakha amaseli omzimba.
- I-fiber ejwayelekile. Unesibopho sokususa ubuthi nobuthi. Ngenxa yalokhu, umsebenzi wepheshana lokugaya amathumbu ujwayelekile. Izinqubo ezenziwa amanyikwe, isisu namathumbu ziyaqina. I-fiber yokudla ixazulula izinkinga ezifana nokuqunjelwa phansi, ukuqunjelwa, uhudo, nokuqunjelwa.
Lezi izinzuzo zezempilo zesoya ezithinta impilo yabesilisa nabesifazane. Futhi manje ake sihlale ngokuningiliziwe ezinzuzweni zikabhontshisi kuphela kwengxenye enhle yesintu.
Ngokuqondene nabesifazane, i-soy iqukethe ama-isoflavones emvelo anomthelela omuhle kumahomoni. Ngenxa yalezi zinto, zonke izinqubo ezihambisana nohlelo lwe-hormonal zilawulwa futhi zabuyiselwa. Ayikho imiphumela emibi nhlobo. Ngakho-ke, izinzuzo zesoya zomzimba wesifazane zimi kanje:
- ukudla ubhontshisi kunciphisa amathuba okuba nomdlavuza omubi njengomdlavuza webele;
- amafutha emzimbeni wesifazane awafakwa ngenxa ye-lecithin, esesakhiweni soya, futhi amaseli akhiqizwayo ashisiwe, okuholela ekususeni isisindo esiningi;
- imikhiqizo eyenziwe ngesoya inganciphisa ukunqamuka kokuya esikhathini, izimpawu ezibuhlungu zazo ezibangelwa ukuntuleka kwe-estrogen. Ukushisa okushisayo kuyanyamalala, futhi nengozi yokuncipha kwamathambo iyancipha.
Sigxila ngokwehlukana ezinzuzweni zikabhontshisi ohlumayo. Amahlumela aqukethe amaprotheni amaningi anempilo. Ngaphezu kwalokho, bacebile ngamavithamini, amaminerali, ama-enzyme nezinye izinto eziphilayo. Ngesikhathi esifanayo, okuqukethwe ikhalori lamahlumela kuphansi impela. Ngenxa yokusetshenziswa kobhontshisi obuhlumile, amathumbu ahlanzwa ngobuthi kanye nama-carcinogens. Imicu emincane iyavuvukala, imunce zonke izinto eziyingozi futhi isuse umzimba wayo. Ngokumangazayo, amahlumela esoya aqukethe i-30% fiber eningi kunokolweni.
Ukulimaza nokuphikisana ongakusebenzisa
Ayikho imikhiqizo ekahle emvelweni. Konke ngandlela thile kungalimaza umzimba, futhi kwezinye izigaba zabantu kukhona ukuphikisana okuqinile okufanele kusetshenziswe. NoSoy akahlukile. Ukusetshenziswa kwayo ngokweqile kugcwele imiphumela emibi. Yikuphi ngqo?
- Ama-soya aqukethe izinto ezingaphazamisa uhlelo lwe-thyroid ne-endocrine. Kulokhu, kunengozi enkulu ye-goiter, i-thyroiditis kanye nezifo ezifanayo.
- Ubhontshisi uqukethe i-oxalic acid, okuthi, ngokweqile, iholele ekwandeni kwe-urolithiasis.
- Ukufakwa kwamanye ama-macro- kanye nama-microelements (i-zinc, i-calcium, i-iron, iodine) kwehla ngenxa yama-enzyme ayingxenye yesoya.
- Ukusetshenziswa ngokweqile kwemikhiqizo yesoya kubangela i-hypertrophy yamanyikwe, ngenxa yalokho ukusebenza kwayo okujwayelekile kuphazamiseka. Ngokunjalo, lokhu kuholela ebuhlungwini nasekuphazanyisweni kwezinye izinhlelo nezitho.
- Ukudlondlobala kwesifo i-Alzheimer kanye nokuwohloka komqondo okunethezekile nakho kuyasheshiswa yizinto ezikuso soy.
- Ama-phytoestrogens e-Soy awusizo, kepha ngokuningi ngokweqile aphazamisa ukusebenza kohlelo lokuzala kwabesifazane, afaka isandla ekuphazanyisweni komjikelezo wokuya esikhathini, ubuhlungu obukhulu phakathi nenkambo yawo, futhi kube nenkinga yokubeletha. Amantombazane akhula ngokushesha ngenxa yalezi zinto, kanti abafana, kunalokho, bakhula kancane. Ukweqisa kwama-phytoestrogens kungadala ukukhulelwa kwesisu ngesikhathi sokukhulelwa, futhi kuholele ekukhubazekeni kwengane.
- Ama-isoflavones weSoy nawo awaphephile kwabesilisa, ngoba anciphisa ukukhiqizwa kwe-testosterone, enza buthakathaka amandla, nezinkinga zesisindo ziyavela.
Ngokuya ngalokhu, ungenza uhlu lwabantu abaphikiswe ngalo imikhiqizo ye-soy ne-soy. Ngakho-ke, kunconywa ukuthi ukhiphe ngokuphelele umkhiqizo ekudleni noma uwudle ngenani eliphansi:
- abesifazane abakhulelwe;
- izingane ezincane;
- abantu abanezifo zohlelo lwe-endocrine;
- abantu abangabekezelelani (ukungezwani komzimba).
Kulabo abanesifo sikashukela noma izinkinga zokukhuluphala ngokweqile, ukusetshenziswa kwemikhiqizo yesoya kuvunyelwe, kepha ngamanani amancane kuphela. Ungakhohlwa ukuthi ngisho nomuntu ophilile angadla ngaphezu kuka-150-200 g wesoya ngosuku. Kufanele uqaphele ukudla okushintshwe izakhi zofuzo. Kufakazelwa ngokwesayensi ukuthi ubhontshisi we-GMO ubangela ukusabela okweqile futhi ubambe iqhaza ekuzuzeni okukhulu kwesisindo.
I-Soy izosiza umzimba kuphela uma unamathela esilinganisweni sansuku zonke sokusetshenziswa kwayo, landela izincomo zikadokotela obekhona futhi ungakhohlwa mayelana nokuphikisana kokuthatha ubhontshisi nemikhiqizo kubo.
Soy yokwehlisa isisindo kanye nokudla okunempilo
Kufakazelwe ukuthi ukusetshenziswa kwezithelo zesoya kunomthelela ekwehliseni isisindo, ngaphezu kwalokho, umkhiqizo unikela ekwakheni imisipha yokusiza kubasubathi. Kwenzeka kanjani lokhu? Njengoba kushiwo ngaphambili, i-soy icebile ngamavithamini E no-B group, ama-amino acid (amaprotheni) abalulekile futhi abalulekile, amaminerali (potassium, iron, calcium, phosphorus) nezinye izinto eziwusizo. Lokhu kwenza imikhiqizo yesoya (ubisi lwe-soy, inyama ye-soy, i-tofu, i-soy sauce) kube lula ukugaya. Ziqukethe amaprotheni amaningi yemifino kanye nezinto eziphilayo ezisebenzayo.
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Izinto eziwusizo kubhontshisi nakumahlumela zinciphisa amazinga e-cholesterol, zithuthukise izinqubo ze-metabolic emzimbeni. Ngokuhambisana nomsebenzi womzimba, lezi zingxenye zisiza hhayi kuphela ukuqeda isisindo esiningi, kepha ngasikhathi sinye ukungalahli isisindo semisipha. Kukhona inani elikhulu lokudla kwesoya, lapho unganciphisa khona isisindo, uqinise imisipha, ususe i-cellulite futhi uqede ukuvuvukala. Ukudla kokudla kwesoya kuyindlela eya emzimbeni ophilile futhi omuhle.
Uyini umongo wokudla kwesoya?
Ukudla kwesoya akusho ukuthi kufanele udle isoya kuphela. Umgomo oyinhloko ukusebenzisa ama-analogs wemikhiqizo ejwayelekile. Isibonelo, ubisi lwenkomo olujwayelekile luthathelwa indawo ubisi lwe-soy, ufulawa kakolweni - nofulawa wesoya, inyama yenkomo, inkukhu, ingulube - nenyama yesoya. Ngokuphathelene nokugcina, lokhu kungokukhetha kuphela, ngoba ezinye izinhlobo zenyama nazo zinekhalori eliphansi lapho liphekwe kahle.
Kunezinhlobo eziningi zokudla kwesoya, kepha noma kunjalo, kufanele uthobele le mithetho:
- Yidla kaningi, kepha ngezingxenyana ezincane (ama-200 g ngesidlo ngasinye). Kufanele kube nokudla okungu-4-5.
- Udinga ukuphuza okungenani u-1.5-2 amalitha ketshezi ngosuku. Ngaphezu kwamanzi, itiye eliluhlaza livunyelwe, kepha kuphela ngaphandle koshukela ongeziwe.
- Usawoti ushintshwa nge-soy sauce.
- Kuvunyelwe ukusebenzisa uwoyela womnqumo, ijusi kalamula noma isosi yesoya ukugqoka izitsha ngesikhathi sokulungiselela kwazo. Awekho amafutha ezilwane nokugqokwa okususelwe kuwo.
- Ukudla kufanele kufuthiswe kuphela noma kubhakwe kuhhavini. Ukupheka kwamukelekile, kepha ukuthosa akuvunyelwe.
- Shiya ukudla kwesoya kancane kancane ukuze ulondoloze imiphumela.
Isisekelo sokudla
Isisekelo sokudla kwesoyya ubhontshisi, ubisi, ushizi we-tofu, inyama yesoya. Le mikhiqizo yesoya ivunyelwe ukwengezelelwa nokunye ukudla. Ngenkathi udla ukudla kwesoya, akufanele uyeke:
- imifino (utamatisi, ukhukhamba, izaqathe, beet, pepper, iklabishi);
- izithelo namajusi emvelo avela kubo (kiwi, plums, izithelo ezisawolintshi, ama-apula);
- amakhowe;
- okusanhlamvu (i-oatmeal, i-buckwheat, irayisi elinsundu);
- izithelo ezomisiwe (amabhilikosi omisiwe, umlimi unquma);
- imidumba (ubhontshisi oluhlaza, uphizi);
- isinkwa (i-rye noma i-bran cereal), izinkwa eziphelele zokusanhlamvu.
Lokhu kudla kumele kufakwe ekudleni. Futhi, ngeke zithoswe. Ukudla okudliwayo kubhakwa, kubilisiwe noma kufuthwa.
Okubalulekile! Le mikhiqizo elandelayo ayivunyelwe nakancane: ushokoledi, imikhiqizo kafulawa omnandi, ukhokho, ipasta, ilayisi elimhlophe, inyama enamafutha nenhlanzi. Kuyadingeka ukuthi ushiye ngokuphelele iziphuzo ezidakayo nezine-carbonated, ikhofi yemvelo neyesikhashana, ushukela nosawoti. Susa ukudla okunosawoti, ukudla okubhemayo, ukudla okusheshayo nokudla okulula ekudleni kwakho.
Ngaphambi kokuqala ukudla kwesoyya, sincoma ukuthi ubone uchwepheshe. Uzokusiza ukuthuthukisa imenyu efanelekile yansuku zonke, unqume ubude bokudla, kuya ngokuthi mangaki amakhilogremu okudingeka ulahlekelwe. Uchwepheshe uzochaza ukuthi ungaphuma kanjani ekudleni kwesoya bese wethula imikhiqizo yezilwane ekudleni.
Imikhiqizo ye-Soy iyaziswa ngabasubathi ngoba ukusetshenziswa kwayo kubuyisa amandla ngemuva kokuzikhandla okukhulu, kucebisa umzimba ngezinto eziwusizo, kunika umuzwa wokugcwala ngokudla okuncane kwama-calories. I-Soy ngeke isilimaze lesi sibalo, kepha izofaka isandla ekululameni, ekunciphiseni isisindo kanye nasekubonakaleni kwethoni. Lo mkhiqizo kumele ufakwe ekudleni lapho kungekho khona ukuphikisana.
