Izibonelelo ezi-6 ezinomdla zeSoy Nuts

Umxholo

• 1. Ngamana unokunyusa impilo yentliziyo
• 2. Ngamana unokunceda ukunciphisa umzimba
• 3. Ngamana unokukhuthaza impilo yethambo
• 4. Ngamana unokunceda ukunciphisa iimpawu zokuyeka ukuya exesheni
• 5. Ngamana unokuzikhusela kwizifo ezithile zomhlaza
• 6. Ubhetyebhetye kakhulu
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Amantongomane e-Soy sityiwa esiqhekezayo esenziwe kwiimbotyi zesoya esele zikhulile ezifakelwe emanzini, zatsalwa, zaza zabhakwa okanye zosiwa.

Banambitha ngokufana nezinye iimveliso zesoya kodwa banobunewunewu obucekeceke kwaye banokuba ngumhlaba webhotela.

Kuba amandongomane esoya atyebile kwifayibha, iiprotein zezityalo, isoflavones, kunye nezinye izakha mzimba, banokukhuthaza ukunciphisa umzimba kunye nokunyusa impilo yentliziyo kunye nethambo, phakathi kwezinye izibonelelo.

Nazi izibonelelo ezi-6 ezinomtsalane zamandongomane esoya.

1. Ngamana unokunyusa impilo yentliziyo

Ukutya amandongomane esoya kunokunceda ukuthoba amanqanaba e-cholesterol kunye nokuphucula ezinye izinto ezinobungozi besifo sentliziyo.

Ngelixa indlela ngqo ingaqondwa ngokupheleleyo, ifayibha, iproteni, kunye ne-alpha-linolenic acid (ALA) kwisoya kunokwenzeka ukuba idlale indima (,).

I-Soy ikwanayo ne-isoflavones, elinganisa i-estrogen kwaye isebenze njenge-antioxidants emzimbeni wakho (3).

Uphengululo lwezifundo ezingama-35 lufumanise ukuba ukutya iimveliso zesoya kunciphise kakhulu amanqanaba e-LDL (amabi) echolesterol ngelixa isonyusa amanqanaba e-cholesterol ye-HDL (elungileyo), ngakumbi kwabo bane-cholesterol ephezulu ().

Olunye uphononongo lubonisa ukuba amandongomane esoya achaphazela amanqanaba e-cholesterol ngaphezulu kwezinye iintlobo zesoya ().

Ngaphezu koko, isifundo seveki ezi-8 kwabasetyhini abangama-60 baqaphela ukuba ukutya iigram ezingama-25 zeprotein zesoya ngosuku kunciphise uxinzelelo lwegazi lwe-systolic kunye ne-diastolic yegazi nge-9.9% kunye ne-6.8%, ngokwahlukeneyo, kwabo banexinzelelo oluphezulu lwegazi, xa kuthelekiswa nokutya ngaphandle Iprotheni yesoya ().

Amantongomane e-Soy angonyusa impilo yentliziyo ngokuphucula uxinzelelo lwegazi kunye namanqanaba e-cholesterol.

2. Ngamana unokunceda ukunciphisa umzimba

Amantongomane e-Soy anokunceda ukunciphisa umzimba ngenxa yomxholo weprotheni ephezulu.

Ukutya ngakumbi iiprotein kunokunyusa imetabolism kunye nokuzala, oko ke kunceda ukunciphisa umzimba ().

Iprotein ye-Soy inokusebenza kunye nefayibha kunye ne-isoflavones ukubonelela ngezibonelelo ezongezelelweyo ze-fat metabolism kunye nokulahleka kobunzima, kodwa uphando luxubekile (,).

Kwisifundo seeveki ezi-8 kubantu abadala abangama-30 abanokutyeba kakhulu, abo balandela ukutya okunekhalori ezisezantsi kunye neprotein yesoya banamava okunciphisa kakhulu kumanqatha omzimba kunabo batya ukutya okunekhalori ezisezantsi kunye neprotein yezilwanyana ().

Isifundo seeveki ezili-12 kubantu abadala abangama-39 abanokutyeba kakhulu okanye ubunzima obugqithisileyo kubonise ukuba ukutya iibhiskithi ezinefayibha yesoya kwisidlo sakusasa yonke imihla kunciphise ubunzima bomzimba, xa kuthelekiswa nokutya iibhiskithi ngaphandle kwesoy fiber ().

Okwangoku, uphando olongezelelekileyo luyafuneka kwiziphumo zesoya kubunzima.

Iprotheni ephezulu, ifayibha, kunye nomxholo we-isoflavone wamandongomane e-soy unokunceda ukunciphisa umzimba.

3. Ngamana unokukhuthaza impilo yethambo

I-Isoflavones kumantongomane e-soy inokunyusa ukomelela kwethambo kunye nokunceda ukuthintela i-osteoporosis, isifo esibonakaliswa ngamathambo abuthathaka kunye nengozi eyandayo yokuqhekeka.

Ngokukodwa, i-genistein kunye nezinye i-isoflavones ziye zaboniswa ukuba zonyusa uxinano lweemaminerali zamathambo kubafazi abasemva kokuya esikhathini. Oku kunokwenzeka ngenxa yokuba bayaxhamla abamakishi abalawula ukwakheka kwethambo emzimbeni wakho (,).

Ukujongwa kwakhona kwezifundo ezili-10 kwabasetyhini abayeka ukuya exesheni kugqibe ekubeni ukongeza nge-90 mg yesoy isoflavones ngosuku okungenani iinyanga ezi-6 ngokunyusa kakhulu uxinano lwamaminerali amathambo, xa kuthelekiswa ne-placebo ().

Ngelixa ezinye izifundo zingadibanisi ukutya kwe-isoflavone kunye nokomelela kwethambo, gcinani engqondweni ukuba uninzi lwezifundo zisebenzisa izongezo ze-isoflavone kunokutya kwesoy. Olunye uphando lubonisa ukuba ukutya kwe-soy kwandisa amanqanaba e-isoflavone ngaphezu kokuncedisa (,).

Amantongomane e-Soy ngumthombo otyebileyo we-isoflavones, onokuthi uphucule uxinano lwamaminerali amathambo.

4. Ngamana unokunceda ukunciphisa iimpawu zokuyeka ukuya exesheni

Ngexesha lokuyeka ukuya exesheni, amanqanaba e-estrogen ancipha, ekhokelela kukutshisa okushushu, ukutshintsha kwemozulu kunye nezinye iimpawu. Kuba i-isoflavones kwi-soy mimic estrogen, inokunceda ukunciphisa iimpawu ().

Isifundo esinye seveki ezi-8 kwabasetyhini abadala abangama-60 bafumanisa ukuba abo batya ikomityi ye-1/2 (i-86 gram) yamandongomane e-soy ngemini bafumana ukwehla ngama-40% kwimibane eshushu, xa kuthelekiswa nabo batya ukutya okufanayo ngaphandle kwamandongomane esoya () .

Ukongeza, uphononongo lwezifundo ezili-17 kwabasetyhini abayeka ukuya exesheni kutyhila ukuba ukutya iisoflavones zesoya kangangeeveki ezi-6 ukuya kwiinyanga ezili-12 kunciphise ubushushu bokukhanya okungaphezulu kwe-20%, xa kuthelekiswa ne-placebo ().

Nangona kunjalo, ezinye izifundo zibonelela ngeziphumo ezixubeneyo. Ukujongwa kwakhona kwezifundo ezili-10 kuqaphele ubungqina obuncinci bokuba isoya iphucula iimpawu zokuyeka ukuya exesheni (,).

Uphando lukwacebisa ukuba iimpembelelo zesoya kumanqanaba e-estrogen kunye neempawu zokuyeka ukuya exesheni zixhomekeke kwindlela abasetyhini abenza ngayo i-isoflavones ().

I-Isoflavones kumantongomane e-soy alingisa i-estrogen kwaye inokuthomalalisa ukukhanya okutshisayo kunye nezinye iimpawu zokuyeka ukuya exesheni, kodwa uphando aluhambelani.

5. Ngamana unokuzikhusela kwizifo ezithile zomhlaza

Uphando lwangoku lubonisa ukuba ukutya kwesoya kunokunciphisa umngcipheko wesifo somhlaza webele kunye neprostate (,).

Okwangoku, iziphumo zesoy kumngcipheko womhlaza zixoxwa kakhulu. Izifundo zezilwanyana zivelisa iziphumo ezixubeneyo ngokubhekisele kwi-soy isoflavones kunye nokukhula kwethumba, ngakumbi umhlaza wamabele ().

Nangona iziphumo ezifana ne-estrogen ze-isoflavones zibonisa ukuba i-soy inokunyusa umngcipheko wesifo somhlaza webele, izifundo zabantu azixhasi le ().

Uphengululo lwezifundo ezingama-35 ezinxulunyaniswe nokutya kwe-soy kumngcipheko wokuncitshiswa komhlaza webele kubafazi abavela kumazwe ase-Asiya kodwa akafumani ntlangano phakathi kwesoy kunye nomhlaza webele kubafazi abavela kumazwe aseNtshona ().

Ngaphezulu, izifundo zinxulunyaniswa nokutya i-soy malunga ne-30% yomngcipheko ophantsi womhlaza wedlala lobudoda (,).

Iziphumo ezinokubangela ukuba umhlaza wenzeke ngenxa yesoflavones, esebenza njenge-antioxidants, kunye ne-lunaisin, ekhuthaza ukubhubha kweseli yomhlaza kwi-tube-test nakwizifundo zezilwanyana (,,).

Nangona kunjalo, uphando olubanzi ngakumbi kumngcipheko wesoya kunye nomhlaza luyafuneka.

Amantongomane e-Soy anokuzikhusela kumhlaza webele kunye nakwi-Prostate, kodwa kufuneka izifundo ezingaphezulu.

6. Ubhetyebhetye kakhulu

Amantongomane e-Soy kunye ne-butter butter ziyafumaneka kwi-Intanethi, kunye nakwiivenkile ezininzi zokutya.

Kulula ukubongeza kwizidlo kunye nokutya okulula, kubandakanya iisaladi, umxube wendlela, iyogathi, i-stir-fries, kunye nezitya zepasta. Iindidi ezahlukeneyo zikhona, ezinje ngetyuwa, ngaphandle kwetyuwa, kunye nezinongo.

Kuba ingengawo amantongomane obuchwephesha, amandongomane e-soy lolunye uhlobo olufanelekileyo kwabo banee-aleji zamandongomane okanye zomthi.

Ibhotolo ye-Soy-nut ingasasazeka kwi-toast, ifakwe kwi-smoothies, ixutywe kwi-oatmeal, okanye isebenze njenge-diphu yemifuno okanye iziqhamo. Ungayixuba kunye nejusi yesitrasi okanye iviniga yokwenza izinto zokunxiba kunye neesosi.

Ngokhetho olusempilweni, jonga iintlobo ezomisiweyo ezomisiweyo okanye ezibhakiweyo kwaye aziqulathanga iioyile zemifuno, ityuwa egqithileyo, okanye izinto ezisigcinayo.

Amantongomane e-Soy angcamla kamnandi kwi-yogurt, iisaladi, kunye nee-fries, ngelixa ibhotolo ye-soy-nut ilulongezo oluhle kwiisendwitshi, iisosi kunye nee-smoothies.

Umgca wezantsi

Amantongomane e-Soy ayityumkile, amnandi amashwamshwam enziwe ngeembotyi zesoya ezomisiweyo.

Zityebile kwiiproteni, ifayibha, i-fatty acids, kunye nezixhobo eziluncedo zezityalo ezibizwa ngokuba yi-isoflavones. Basenokungancedi kuphela ukunciphisa umzimba kodwa bonyuse nentliziyo kunye nethambo.

Ukuba unomdla koku kutya kunencasa, zama ukukongeza kwizidlo nakumashwamshwam.