IziBonelelo eziMangalisayo zeMpilo ze-Edamame

Umxholo

• Yintoni i-Edamame?
• 1. Ephakamileyo kwiProtheni
• 2. Ngamana anganciphisa iCholesterol
• 3. Ngaba ayinyusi Igazi leSwekile
• 4. Ucebile kwiivithamini kunye neMinerals
• 5. Ngamana Unciphise umngcipheko womhlaza webele
• 6. Ngamana unokunciphisa iimpawu zeMenopausal
• 7. Ngamana Unciphise umngcipheko womhlaza wedlala lendlala
• 8. Unako Ukunciphisa Ukuphulukana Namathambo
• Indlela yokupheka kunye nokutya i-Edamame
• Umgca osezantsi

Iimbotyi zesoya sesinye sezityalo zokutya ezithandwa kakhulu kwaye eziguquguqukayo.

Zenziwa zenziwe kwiimveliso ezahlukeneyo zokutya, ezinje ngeprotein yesoya, itofu, ioyile yeembotyi zesoya, isosi yesoya, imiso, natto kunye netempeh.

Iimbotyi zesoya nazo ziyatyiwa ziphelele, kubandakanya neembotyi zesoya ezingafakwanga ezaziwayo njengeedamame. Ngokwesiko ityiwa eAsia, i-edamame ifumana ukuthandwa kumazwe aseNtshona, apho ityiwa khona njengokutya okuncinci.

Eli nqaku lidwelise izibonelelo eziphambili zempilo esekwe kwisayensi ye-edamame.

Yintoni i-Edamame?

Iimbotyi ze-Edamame ziphelele, iimbotyi zesoya ezingafakwanga, ngamanye amaxesha kubhekiswa kuzo njengohlobo lweembotyi zesoya.

Ziluhlaza kwaye zihlukile ngombala ukusuka kwimbotyi zesoya eziqhelekileyo, eziqhele ukuba mdaka ngokukhanyayo, i-tan okanye i-beige.

Iimbotyi ze-Edamame zihlala zithengiswa ngelixa zifakwe kwiipods zazo, ezingafunekiyo ukuba zityiwe. Unokuthenga i-edamame eneshell, ngaphandle kweepods.

E-US, uninzi lwe-edamame luthengiswa ngumkhenkce. Ngokubanzi, unokuzifudumeza ngokulula iimbotyi ngokubilisa, ukubila, ipani-frying okanye i-microwave kwimizuzu embalwa.

Ngokwesiko, zilungiswa ngentwana yetyuwa kwaye zongezwa kwiisuphu, isityu, iisaladi kunye neesitya zodidi, okanye zityiwa nje ngokulula.

I-Edamame ihanjiswa kwimivalo ye-sushi nakwiindawo ezininzi zokutyela zaseTshayina naseJapan. Ungayifumana kwiivenkile ezinkulu ezinkulu e-US, ikakhulu kwicandelo lemifuno efriziwe. Uninzi lwevenkile zokutya ezempilo nazo ziyayiphatha.

Kodwa ngaba u-edamame usempilweni? Impendulo ixhomekeke ekubeni ubuze kubani.

Ukutya kwesoy kuyaphikisana. Abanye abantu bayakuphepha ukutya iimbotyi zesoya rhoqo, ngokuyinxenye kuba zinokuphazamisa umsebenzi we-thyroid ().

Ngolwazi oluthe kratya malunga neenkxalabo zabantu, funda eli nqaku.

Nangona kunjalo, ngaphandle kwezi nkxalabo, i-edamame kunye neembotyi zesoya zinokuba nezibonelelo ezininzi zempilo. Ngezantsi zi-8 eziphezulu.

1. Ephakamileyo kwiProtheni

Ukufumana iiprotheyini ezaneleyo kubalulekile kwimpilo efanelekileyo.

Imifuno kunye nabo kunqabile ukuba batye ukutya kwezilwanyana ezineprotein ephezulu kufuneka banike ingqalelo ekhethekileyo kwinto abayityayo mihla le.

Enye yezinto ezixhalabisayo sisiqulatho esisezantsi sokutya kwezityalo. Nangona kunjalo, kukho okwahlukileyo okumbalwa.

Ngokomzekelo, iimbotyi ziphakathi kwezona zixhobo ezifanelekileyo ezisekelwe kwizityalo. Ngapha koko, zililitye lembombo lezidlo ezininzi zemifuno kunye nemifuno.

Ikomityi (155 gram) ye-edamame ephekiweyo ibonelela nge-18.5 yeeprotheyini (2).

Ukongeza, iimbotyi zesoya yimvelaphi yeeprotheyini. Ngokungafaniyo neeproteni ezininzi zezityalo, zibonelela ngazo zonke ii-amino acid eziyimfuneko emzimbeni wakho, nangona ingekho mgangathweni ophezulu njengeprotein yezilwanyana ().

I-Edamame iqulethe i-12% yeeprotheyini, isixa esifanelekileyo sokutya kwezityalo. Ikwangumthombo weprotein esemgangathweni, ebonelela ngazo zonke ii-amino acid ezifanelekileyo.

2. Ngamana anganciphisa iCholesterol

Izifundo zokujonga zinxibelelanise amanqanaba aphezulu ngokungaqhelekanga e-cholesterol kunye nengozi eyonyukayo yesifo sentliziyo (,).

Olunye uphononongo luqukumbele ukuba ukutya iigram ezingama-47 zeprotheyini yesoya ngemini kungathoba amanqanaba e-cholesterol iphela nge-9.3% kunye ne-LDL ("embi") ye-cholesterol nge-12.9% ().

Olunye uhlalutyo lwezifundo lufumanise ukuba iigram ezingama-50 zeprotheyini yesoya ngosuku zinciphise amanqanaba e-cholesterol ye-LDL nge-3% ().

Akucaci ukuba olu tshintsho luncinci ukuya kumgangatho we-cholesterol liguqulela kumngcipheko ophantsi wesifo sentliziyo.

Ngaphandle koku kungaqiniseki, i-US Food and Drug Administration (i-FDA) ivuma amabango ezempilo kwiproteni yesoya kuthintelo lwesifo sentliziyo ().

Ukongeza ekubeni ngumthombo ofanelekileyo weprotein yesoya, i-edamame ityebile kwifayibha esempilweni, ii-antioxidants kunye nevithamin K.

Ezi zinto zityalo zinokunciphisa umngcipheko wesifo sentliziyo kunye nokuphucula iprofayili yegazi lipid, umlinganiso wamafutha kubandakanya icholesterol kunye ne triglycerides (,).

I-Edamame ityebile kwiiproteni, ii-antioxidants kunye nefayibha ezinokuthi zinciphise ukujikeleza kwamazinga e-cholesterol. Nangona kunjalo, akucaci nokuba ukutya i-edamame kunayo nayiphi na imiphumo yesifo sentliziyo.

3. Ngaba ayinyusi Igazi leSwekile

Abo batya ii-carbs ezininzi ezetyiswe ngokulula, ezinje ngeswekile, bahlala benomngcipheko wezifo ezingapheliyo (,).

Kungenxa yokuba ukwetyisa ngokukhawuleza kunye nokufunxwa kwe-carb spikes amanqanaba eswekile yegazi, imeko eyaziwa ngokuba yi-hyperglycemia.

Njengezinye iimbotyi, i-edamame ayinyusi kakhulu amanqanaba eswekile yegazi.

Iphantsi kwii-carbs, xa kuthelekiswa neprotein kunye namafutha. Ikwangumlinganiso ophantsi kakhulu kwisalathiso se-glycemic, umlinganiso wobungakanani bokutya obonyusa amanqanaba eswekile yegazi (13,).

Oku kwenza ukuba i-edamame ifanele abantu abanesifo seswekile. Ikwalulongezo olugqwesileyo kwisidlo se-carb esezantsi.

I-Edamame iphantsi kwii-carbs. Kufanelekile kubantu abane-2 yeswekile, kunye nabo balandela ukutya okuncinci.

4. Ucebile kwiivithamini kunye neMinerals

I-Edamame iqulethe ixabiso eliphezulu leevithamini kunye neeminerali, kunye nefayibha.

Itheyibhile engezantsi ibonisa amanqanaba ezinye zeevithamini eziphambili kunye neeminerali kwii-ounces eziyi-3.5 (i-100 g) yeedamame kunye neembotyi zesoya ezivuthiweyo, ngokuthelekisa ezi zimbini (2, 15).

I-Edamame iqulethe ngakumbi ivithamin K kunye nefolate kuneembotyi zesoya ezivuthiweyo.

Ngapha koko, ukuba utya ikomityi yonke (i-155 gram), uya kufumana i-52% ye-RDI ye-vitamin K kunye ne-100% ye-folate.

I-Edamame ityebile kwiivithamini kunye neeminerali ezininzi, ngakumbi ivithamin K kunye nefolate.

5. Ngamana Unciphise umngcipheko womhlaza webele

Iimbotyi zesoya ziphezulu kwimixube yezityalo eyaziwa ngokuba zii-isoflavones.

I-Isoflavones ifana ne-hormone yesini yabasetyhini kwaye inokubopha buthathaka kwii-receptors zayo, ezibekwe kwiiseli kuwo wonke umzimba.

Kuba i-estrogen icingelwa ukuba ikhuthaza iintlobo ezithile zomhlaza, ezinje ngomhlaza wamabele, abanye abaphandi bakholelwa ukuba ukutya izixa ezikhulu zeembotyi zesoya kunye neesoflavones kunokuba yingozi.

Izifundo ezininzi zokujonga zinxulunyaniswe nokutya okuphezulu kweemveliso zesoya okanye ii-isoflavones ngokunyuka kwezicubu zamabele, ezinokuthi zonyuse umngcipheko womhlaza wamabele (,,).

Nangona kunjalo, uninzi lwezifundo ezifanayo zibonisa ukuba ukutya okuphezulu kweembotyi zesoya kunye neemveliso zesoya kunokuwunciphisa kancinci umngcipheko womhlaza wamabele (,,).

Bakwabonisa ukuba ukutya kakhulu ukutya okune-isoflavone kwasekuqaleni kobomi kunokukhusela kumhlaza wamabele kamva ebomini (,,).

Abanye abaphandi abafumananga ziphumo zesoya kumngcipheko womhlaza wamabele ().

Nangona kunjalo, izifundo ezilawulwa ixesha elide ziyafuneka ngaphambi kokuba kufikelelwe kwisigqibo esomeleleyo.

Uphononongo lokujonga lubonisa ukuba ukutya okusekwe kwisoya njenge-edamame kunokunciphisa umngcipheko womhlaza wamabele, kodwa ayizizo zonke izifundo ezivumayo.

6. Ngamana unokunciphisa iimpawu zeMenopausal

Ukuyeka ukuya exesheni linqanaba lobomi lowasetyhini xa eyeka ukuba sexesheni.

Le meko yendalo ihlala inxulunyaniswa neempawu ezingathandekiyo, ezinje ngokukhanya okutshisayo, ukutshintsha kwemozulu nokubila.

Izifundo zibonisa ukuba iimbotyi zesoya kunye ne-isoflavones zinokunciphisa kancinci iimpawu ezimbi ngexesha lokuya exesheni (,,,).

Nangona kunjalo, ayingabo bonke abantu besetyhini abachaphazeleka zii-isoflavones kunye neemveliso zesoya ngale ndlela. Ukuze ufumane ezi zibonelelo, abasetyhini kufuneka babe neentlobo ezichanekileyo zesisu segciwane ().

Iindidi ezithile zebacteria ziyakwazi ukuguqula ii-isoflavones zenze i-equol, ikhompawundi ekukholelwa ukuba inoxanduva lwezibonelelo ezininzi zempilo yeembotyi zesoya. Abantu abaneentlobo ezithile zamathumbu ebacteria babizwa ngokuba "ngabavelisi be-equol" ().

Olunye uphononongo olulawulwayo lubonise ukuba ukuthatha i-135 mg ye-isoflavone isongezo ngemini kwiveki enye-elingana nokutya iigram ezingama-68 zeembotyi zesoya ngosuku-kunciphise iimpawu ze-menopausal kuphela kwabo babengabavelisi be-equol ().

Abavelisi be-Equol baqheleke kakhulu phakathi kwabemi baseAsia kunaseNtshona ().

Oku kunokucacisa ukuba kutheni abantu basetyhini baseAsia kunqabile ukuba bafumane iimpawu ezinxulumene nokuyeka ukuya exesheni, xa kuthelekiswa nabasetyhini kumazwe aseNtshona. Ukusetyenziswa kwabo kakhulu kweembotyi zesoya kunye neemveliso zesoya kunokudlala indima.

Nangona kunjalo, ubungqina abuhambelani ngokupheleleyo. Izifundo ezininzi khange zikwazi ukufumanisa nasiphi na isiphumo esifanelekileyo okanye esifanelekileyo sezonyango ze-isoflavone supplements okanye iimveliso zesoya kwiimpawu ze-menopausal (,,).

Nangona kunjalo, ezi zifundo azikhange zahlule phakathi kwabathathi-nxaxheba ababengabavelisi be-equol kunye nabo babengengabo, ezinokuthi zichaze ukusilela kwabo kweziphumo ezibalulekileyo.

Izifundo ezininzi zibonisa ukuba ukutya ukutya kwe-soy kunokunciphisa iimpawu ze-menopausal. Nangona kunjalo, ubungqina abuhambelani.

7. Ngamana Unciphise umngcipheko womhlaza wedlala lendlala

Umhlaza wedlala lobudoda luhlobo lwesibini oluqhelekileyo lomhlaza emadodeni. Malunga nomntu omnye kwabasixhenxe uyakufumana umhlaza wedlala lobudoda ngaxa lithile ebomini bakhe (,).

Izifundo zibonisa ukuba ukutya kwesoya, njenge-edamame, akuncedi nje abasetyhini. Banokukhusela nakumhlaza wamadoda.

Izifundo ezininzi zokujonga zibonisa ukuba iimveliso zesoya zinxulunyaniswa nomngcipheko ophantsi omalunga ne-30% yomhlaza wesibeletho (,,).

Izifundo ezimbalwa ezilawulwayo zibonelela ngenkxaso eyongezelelweyo, kodwa kufuneka uphando oluninzi ngaphambi kokuba kuthathwe izigqibo ezinamandla (,,,).

Ubungqina bucebisa ukuba ukutya iimveliso zesoya kunokukhusela kumhlaza webele, kodwa kufuneka izifundo ezingaphezulu.

8. Unako Ukunciphisa Ukuphulukana Namathambo

I-Osteoporosis, okanye ukulahleka kwethambo, yimeko ephawulwe ngamathambo aqhekekileyo nabuthathaka asemngciphekweni wokonyuka. Kuqheleke kakhulu kubantu abadala.

Izifundo ezimbalwa zokujonga ziye zafumanisa ukuba ukutya rhoqo iimveliso zesoy, ezityebileyo kwii-isoflavones, kunokuwunciphisa umngcipheko we-osteoporosis kubafazi be-postmenopausal women (,).

Oku kuxhaswa luphando oluphezulu kumanina asemva kokuyeka ukuya exesheni abonisa ukuba ukuthatha isoya isoflavone isongezo seminyaka emibini kwandise abathathi-nxaxheba ithambo lamaminerali ().

I-Isoflavones inokuba nezibonelelo ezifanayo nakwabasetyhini abaya exesheni. Olunye uhlalutyo lwezifundo kugqibe ekubeni ukuthatha i-90 mg ye-isoflavones yonke imihla kangangeenyanga ezintathu okanye nangaphezulu kunokunciphisa ukulahleka kwethambo kunye nokukhuthaza ukwakheka kwethambo ().

Nangona kunjalo, ayizizo zonke izifundo ezivumayo. Olunye uhlalutyo lwezifundo kwabasetyhini kugqityiwe ukuba ukuthatha i-87 mg ye-isoflavone isongezo ngemini ubuncinci unyaka awunyusi kakhulu ubuninzi beethambo ().

Njengazo zonke iimveliso zesoya, i-edamame ityebile kwii-isoflavones. Nangona kunjalo, akucaci ukuba iyichaphazela kangakanani impilo yethambo.

Isoflavones inokukhusela ekulahlekelweni kwethambo kwabasetyhini abaphakathi kunye nabadala. Nangona i-edamame iqulethe i-isoflavones, iziphumo zokutya okupheleleyo azibonisi izibonelelo zezinto ezizimeleyo.

Indlela yokupheka kunye nokutya i-Edamame

I-Edamame inokusetyenziswa ngendlela efanayo nezinye iintlobo zeembotyi.

Nangona kunjalo, ihlala isetyenziswa ngakumbi njengemifuno - yongezwa kwisaladi okanye ityiwe yodwa njenge snack.

I-Edamame ihlala ikhonzwa kwiipod yayo ezingadliyo. Phakamisa iimbotyi ngaphandle kwepod ngaphambi kokuba uzitye.

Ukupheka kulula. Ngokungafaniyo nezinye iimbotyi ezininzi, i-edamame ayifuni ixesha elide ukupheka. Ukuyibilisa imizuzu emi-3 ukuya kwengama-5 kuhlala kwanele, kodwa inokubiliswa, ifakwe imicroowaved okanye ipan- fried.

Nazi iindlela zokupheka ezimbalwa ezinokukunika izimvo ngendlela yokulungiselela i-edamame:

• Iigaramu edamame
• I-Edamame puree kunye noshizi kwi-toast
• Idiphu ye-avocado edamame

I-Edamame ihlala ityiwa yodwa, njenge-snack. Nangona kunjalo, inokulungiswa ngeendlela ezininzi, ikhethwe ngegalikhi okanye yenziwe idiphu.

Umgca osezantsi

I-Edamame ilungile, ineembotyi ezinesondlo ezizezona zinokutya okuncinci okuneekhalori ezisezantsi.

Nangona kunjalo, akukho zifundo ziye zavavanya iziphumo zempilo ze-edamame ngqo.

Uninzi lophando lusekwe kumacandelo eembotyi ezizimeleyo kwaye kuhlala kungacacanga ukuba ukutya okupheleleyo kwesoya kunezibonelelo ezifanayo.

Ngelixa ubungqina buyakhuthaza, uphando oluninzi luyafuneka ngaphambi kokuba abaphandi bafikelele kwizigqibo ezithile malunga nezibonelelo zeedamame.