Yintoni isoya, izibonelelo kunye nendlela yokulungiselela

Umxholo

• Izibonelelo zempilo
• 1. Ukunciphisa umngcipheko wesifo sentliziyo
• 2. Ukunciphisa iimpawu zokuyeka ukuya exesheni kunye ne-PMS
• 3. Khusela iintlobo ezithile zomhlaza
• 4. Ukugcina impilo yamathambo kunye nolusu
• 5. Lawula inqanaba leswekile yegazi kunye noncedo lokwehla kobunzima
• Ulwazi ngesondlo
• Uyisebenzisa njani isoya kunye neeresiphi
• 1. Iresiphi yesoy stroganoff
• 2. I-burger yesoy

Isoya, ekwabizwa ngokuba yimbotyi yesoya, yimbewu etyaliweyo eneoli, ityebile kwiprotein yemifuno, eyeyosapho lweembotyi, isetyenziswa kakhulu kwizidlo zemifuno kunye nokunciphisa umzimba, njengoko kufanelekile ukubuyisela inyama.

Le mbewu ityebile kwimixube ye-phenolic enjenge-isoflavones, inokukhusela umzimba kwizifo ezinganyangekiyo kwaye inokunceda ukunciphisa iimpawu zokuyeka ukuya exesheni. Ukongeza, i-soy ikwanobutyebi kwi-fiber, i-acid engafakwanga fatty, ikakhulu i-omega-3, iiprotein zexabiso eliphantsi lebhayoloji kunye nezinye B, C, A kunye no-E iivithamini kunye neeminerali ezinje ngemagniziyam kunye ne potassium.

Izibonelelo zempilo

Ngenxa yeepropathi zayo ezahlukeneyo, isoya inezibonelelo ezininzi zempilo ezinje:

1. Ukunciphisa umngcipheko wesifo sentliziyo

I-Soy ityebile kwii-antioxidants ezinje nge-omega-3 kunye ne-isoflavones, ukongeza ekubeni sisityebi kwi-fiber, ethi idibane incedise ukuthoba i-cholesterol iyonke, i-LDL kunye ne-triglycerides. Le mbewu ikwathintela ukubonakala kwe-thrombosis, kuthintela ukwenziwa kwamacwecwe amanqatha kwimithambo kwaye kunceda ukulawula uxinzelelo lwegazi. Ngale ndlela, ukusetyenziswa rhoqo kwesoya kunokunceda ukunciphisa umngcipheko wesifo sentliziyo.

2. Ukunciphisa iimpawu zokuyeka ukuya exesheni kunye ne-PMS

Isoflavones inesakhiwo esifana ne-estrogen kunye nomsebenzi oqhelekileyo ufumaneka emzimbeni. Ngesi sizathu, inokunceda ekulawuleni nasekulinganiseni amanqanaba ale hormone, ekunciphiseni iimpawu eziqhelekileyo zokuyeka ukuya exesheni, ezinjengobushushu obugqithisileyo, ukubila ebusuku kunye nokucaphuka, kunye nokunceda ukunciphisa iimpawu zoxinzelelo lwangaphambi kokuya exesheni, ezaziwa ngokuba yi-PMS. Fumanisa amanye amayeza asekhaya e-PMS.

3. Khusela iintlobo ezithile zomhlaza

Ukongeza kwii-isoflavones kunye ne-omega-3, isoya ikwanazo neekhompawundi ezibizwa ngokuba ziilignins, ezinento yokwenza ne-antioxidant, ekhusela iiseli zomzimba ngokuchasene neziphumo zeeradicals zasimahla. Ngesi sizathu, ukusetyenziswa kwesoya kunxulunyaniswa nokuthintela umhlaza webele, weprostate kunye nomhlaza wekolon.

4. Ukugcina impilo yamathambo kunye nolusu

Ukusetyenziswa kwale mbotyi kunganceda ukomeleza amathambo, njengoko kunciphisa ukupheliswa kwecalcium kumchamo kwaye, ngale ndlela, kuthintela izifo ezinjenge-osteoporosis kunye ne-osteopenia. Nangona kunjalo, ukusetyenziswa kwesoya kuyanceda ukugcina ukuqina kunye nokuqina kolusu, njengoko kuvuselela imveliso ye-collagen kunye ne-hyaluronic acid.

5. Lawula inqanaba leswekile yegazi kunye noncedo lokwehla kobunzima

Kuba iqulethe imicu kulwakhiwo lwayo, isoya inokunceda ukumisela amanqanaba eglucose egazini, kuba iyacothisa ukufunxwa kweswekile yegazi, inceda ukulawula isifo seswekile. Ukongeza, ifayibha kunye neeproteni ezikhoyo kwisoyile zinceda ukonyusa imvakalelo yokuhlutha, ukunciphisa ukutya kunye nokuthanda ukunciphisa umzimba.

Ulwazi ngesondlo

Itheyibhile elandelayo ibonisa ukwakhiwa kwesondlo kwi-100 g yeemveliso zesoya.

Uyisebenzisa njani isoya kunye neeresiphi

Isoya inokusetyenziswa ngohlobo lweenkozo eziphekiweyo, umgubo okanye iprotein enombhalo, esetyenziselwa ukubuyisela inyama. Ukongeza kokuziinkozo, ezinye iindlela zokutya isoya lubisi lwe-soy kunye ne-tofu, ezizisa izibonelelo zale legume.

Ukufumana ezinye izibonelelo ezichazwe apha ngasentla, kuya kufuneka utye malunga ne-85 g yekhosi yesoya, i-30 g ye-tofu okanye iglasi e-1 yobisi lwe-soy yonke imihla. Nangona kunjalo, kubalulekile ukuba ukhethe ukhetho kwi-organic organic kwaye uphephe i-transgenic, kuba inokunyusa umngcipheko wokukhula kweenguqu kwi-DNA yeeseli, ibangele ukungalunganga komntwana kunye nomhlaza.

1. Iresiphi yesoy stroganoff

Izithako

• 1 1/2 indebe yeproteyini ecoliweyo;
• 1 itswele eliphakathi, lisikiwe;
• Iipuniwe ezi-3 zeoyile;
• 2 ikonofile;
• Iipuniwe ezi-6 zamakhowa;
• 2 iitumato;
• Iipuniwe ezi-5 zesosi yesosi;
• 1 icephe lwemostade;
• Ibhokisi encinci ye-1 yokhilimu omuncu ukukhanya;
• Ityuwa kunye neparsley ukunambitha.

Imowudi yokulungiselela

Ihydrate yeprotheni yesoya ngamanzi ashushu kunye nesosi yesosi. Susa amanzi agqithisileyo kwaye usike iityhubhu zesoya. Songa itswele kunye negalikhi kwioyile, kwaye yongeza isoya. Yongeza lwemostade, iitumato kunye nama-mushroom, kwaye upheke imizuzu eli-10. Hlanganisa ukhilimu kunye neparsley kwaye usebenze.

2. I-burger yesoy

Izithako

• 1 kg yeembotyi zesoya;
• 6 iminqathe;
• 4 itswele eliphakathi;
• Iigloves ezi-3 zegalikhi;
• Amaqanda ama-4;
• I-400 g yeemvuthuluka zesonka;
• 1 ithisipuni yeoli yeoli
• 1 i-oregano sting;
• I-Parmesan egayiweyo ukunambitha;
• Ityuwa kunye nepepile ukungcamla.

Imowudi yokulungiselela

Thoba iimbotyi zesoya emanzini ngobusuku obunye ukuze zithambe emva kokupheka iiyure ezi-3. Emva koko, kufuneka usike kwaye uqhotse itswele, igalikhi kunye neminqathe. Emva koko, beka iimbotyi zesoya kunye kwaye wongeze ityuwa nepepile ukungcamla, ukwazi ukudibanisa kwiindawo ezithile.

Nje ukuba yonke into yenziwe, yongeza amaqanda kunye nesiqingatha sezonka, xuba kwaye ekugqibeleni ugqithe kwakhona kwizonka. Le nyama yesoya inokumiswa ngumkhenkce ngohlobo lwehambhega okanye ingafakwa.