Iprotheni yeSoy: Ngaba ilungile okanye imbi?

Umxholo

• Iinkcukacha ngezondlo
• Unceda ukwakha izihlunu kodwa ngekhe kungabi lolona khetho lufanelekileyo lweProtein
• Ngamana unganceda ukuncipha komzimba
• Izibonelelo zezeMpilo
• Iintsilelo ezinokwenzeka
• Umgca osezantsi

Iimbotyi zesoya zingatyiwa ziphelele okanye zenziwe kwiimveliso ezahlukeneyo, kubandakanya itofu, itempeh, ubisi lwesoya kunye nezinye iindlela zobisi kunye nenyama.

Inokujikwa ibe ngumgubo weprotein yesoya.

Kwabadla inyama, vegans kunye nabo bathintela okanye bayaliwa kukutya kobisi, iprotein yesoya ihlala isebenza njengowona mthombo ubalulekileyo wale nto ibalulekileyo.

Nangona kunjalo, isoya kukutya okunempikiswano.

Ngelixa abanye beyicinga njengendawo yamandla esondlo, abanye bayibona njengotshaba lwempilo.

Eli nqaku lijonga ubungqina ukukuxelela ukuba iprotein yesoya ilungile okanye ayilunganga kuwe.

Iinkcukacha ngezondlo

I-Soy protein yokwahlulahlula umgubo wenziwe ngeeflake zesoya ezihlanjululwe ezihlanjwe ngotywala okanye emanzini ukususa iswekile kunye nefayibha yokutya. Baye ke baphelelwe ngamanzi emzimbeni bajika baba ngumgubo.

Le mveliso inamafutha amancinci kwaye akukho cholesterol.

I-Soy protein powder isetyenziselwa ukwenza ifomula yesoyana yabantwana, kunye nenyama kunye nezinye iindlela zobisi.

Nanku umxholo wesondlo seoyunce (28 gram) yeprotein yokwahlulahlula umgubo (1):

• Iikhalori: 95
• Amafutha: 1 gram
• IiCarbs: 2 iigrem
• Ifayibha: 1.6 iigram
• Iprotheni: Iigrama ezingama-23
• Intsimbi: Iipesenti ezingama-25 zeXabiso leMihla ngemihla (DV)
• Iphosphorus: Iipesenti ezingama-22 ze-DV
• Ibhrasi: Iipesenti ezingama-22 ze-DV
• Imanganizi: Iipesenti ezingama-21 ze-DV

Nangona ingumthombo oxineneyo weprotein, iprotein ye-soy ezahlulahlula i-powder ikwaqulathe ii-phytates, ezinokuthi zinciphise ukufunxwa kwezimbiwa.

Ngelixa ungumthombo olungileyo weprotein esekwe kwizityalo kwaye ityebile kwizakhamzimba, iprotein yesoya kunye nomgubo wayo uneepytates, ezinciphisa ukufunxwa kwezimbiwa.

Unceda ukwakha izihlunu kodwa ngekhe kungabi lolona khetho lufanelekileyo lweProtein

Ngokungafaniyo nezinye iiproteni ezisekwe kwizityalo, iprotein yesoya yiprotein epheleleyo.

Oku kuthetha ukuba iqulethe zonke ii-amino acid zomzimba wakho ezingenakho ukuzenza kwaye kufuneka uzifumane ekutyeni.

Ngelixa i-amino acid nganye idlala indima kwi-protein ye-synthesis synthesis, i-branched-chain amino acids (i-BCAAs) zezona zibaluleke kakhulu xa kuziwa kulwakhiwo lwezihlunu (,).

Olunye uphononongo lubonise ukuba abantu abasele iigram ezi-5.6 ze-BCAA emva kokuzivocavoca umzimba bonyuke nge-22% enkulu kwiprotein yemisipha kunaleyo inikwe i-placebo ().

Ngokukodwa, i-BCAA leucine isebenza ngendlela ethile ekhuthaza ukwenziwa kweprotein yemisipha kwaye inceda ukwakha izihlunu (,).

Xa kuthelekiswa ne-whey kunye neeproteni ze-casein, iprotein ye-soy ihleli kwindawo ethile embindini ukuya kuthi ga kwi-protein synthesis synthesis iya.

Olunye uphononongo lubonise ukuba i-soy yayingaphantsi kwiprotein ye-whey ngokubhekisele ekudibaniseni iiprotein zemisipha kodwa yenziwa ngcono kune-casein. Abaphandi bagqibe kwelokuba oku kunokuba ngenxa yenqanaba lokugaya okanye umxholo weleucine ().

Kwangokunjalo, uphononongo olwenziweyo lufumanise ukuba iprotein ye-whey ixhasa ukuhlanganiswa kweprotein yemisipha ngcono kune-soy protein kubantu abancinci nakwabadala ().

Into enomdla kukuba, isoya inokukunceda ngcono xa udityaniswe nezinye iiproteni.

Olunye uphando lubonisa ukuba ukudibanisa ubisi kunye neeproteni zesoya kunokubangela iprotheyini yokuxubana kwezihlunu ezinkulu kune-whey, casein okanye soy kuphela ().

Nangona iprotein yesoya iqulethe i-BCAA leucine kwaye inyusa ukuhlanganiswa kweprotein yemisipha ukuya kuthi ga kwinqanaba elithile, kubonakala ngathi iphantsi kwiprotein ye-whey yokwakha umsipha.

Ngamana unganceda ukuncipha komzimba

Izifundo zibonise ukuba ukutya okuneprotein ephezulu kunokubangela ukunciphisa umzimba, nangaphandle kokunciphisa iikhalori okanye izakhamzimba (,,).

Nangona kunjalo, ubungqina buxubekile malunga nobudlelwane phakathi kweprotein yesoya kunye nokwehla kobunzima.

Olunye uphononongo lubonisa ukuba iprotein ye-soy inokukhulisa ukunciphisa umzimba ngokukuko njengeeproteni ezisekwe kwizilwanyana.

Kwisifundo esinye, amadoda angama-20 atyebe kakhulu athathe inxaxheba kuzo zombini ukutya okunesoyile esekwe kwiprotheyini, kunye nenyama esekwe kwiprotein ephezulu yokutya. Ukutya okwenyani kwasetyenziswa endaweni yokutya okwenziwe ngesoyile ().

Ukutya kokutya kunye nokwehla kobunzima bekufana kuwo omabini amaqela. Abaphandi bagqiba kwelokuba ukutya okuneswekile ephezulu esekwe kwiiprotheyini kwakusebenza ngokufanelekileyo ekunciphiseni ubunzima njengezidlo ezisekwe kwizilwanyana.

Olunye uphononongo lokulahleka kwesisindo lweeveki ezili-12 lufumene iziphumo ezifanayo kunye neprotein yesoya protein. Abathathi-nxaxheba bafumana ukutshintshwa kwesidlo esekwe kwisoya okanye esekwe kwisoyi. Zombini zibangele ukwehla komndilili weepawundi eziyi-17.2 (7.8 kg) ekupheleni kwesifundo ().

Ngaphezu, isifundo esinye kubantu abanesifo seswekile kunye nokutyeba kakhulu kubonise ukuba indawo yokutya esekwe kwiprotein, njengokugungqa, kunokuba ngaphezulu kokutya okuthoba ubunzima bomgangatho ().

Abo bathe badla ukutya okwenziwe ngeprotheni esekwe kwiprotheyini baphulukene nomndilili we-4.4 yeephawundi (i-2 kg) ngaphezulu kunale ilandelayo yokutya okuqhelekileyo.

Nangona kunjalo, ngelixa ezinye izifundo zijonga izibonelelo zokuphulukana nobunzima, uphononongo lwezifundo ezingama-40 kuvavanya isiphumo seprotein yesoya kubunzima, isinqe sesinqe kunye nobunzima bamafutha akufumananga ziphumo zibalulekileyo ().

Ngokubanzi, ubungqina bokusetyenziswa kweprotein ye-soy yokulahleka kwesisindo abunamandla njengokuba kunjalo kwezinye iiproteni ezinje nge-whey kunye ne-casein (,).

Olunye uphando lubonisa ukuba isoya inokusebenza ukunciphisa umzimba, kodwa ubungqina buxubekile kwaye abubonakalisi ukuba busebenza ngakumbi kunezinye iiproteni.

Izibonelelo zezeMpilo

Olunye uphando lubonisa ukuba ukongeza iproteni yesoya ekutyeni kwakho kunokubonelela ngeendlela ezahlukeneyo zempilo.

Umzekelo, ukutya kwesoya kubonakala kunefuthe elihle kwimpilo yentliziyo. Kuphononongo lwezifundo ezingama-35, ukusetyenziswa kwesoya kwehlise i-cholesterol "embi" ye-LDL kwaye yaphakamisa "okuhle" i-cholesterol ye-HDL (19).

Olunye uphononongo lubonise ukuba ukufaka iprotein yezilwanyana endaweni ye-25 gram okanye ngaphezulu kweprotein ye-soy kukhokelele ekunciphiseni i-cholesterol iyonke, "embi" ye-cholesterol ye-LDL kunye namanqanaba e-triglyceride ().

Malunga nomhlaza, ubungqina bubonakala buxubekile.

Izifundo ezininzi zokujonga ziye zabona ifuthe lokhuselo lokutya okunesoya ephezulu.

Nangona kunjalo, bayaqaphela ukuba kuhlala kungaziwa nokuba oku kuyenzeka na kwiprotein ye-soy yokwahlulahlula umgubo okanye enye iprotein yemifuno etyhidiweyo eyenziwe ngeembotyi zesoya.

Olunye uphononongo kunye nophando olulawulwa ngamatyala ludibanisa ukutya kwe-soy kumngcipheko omncinci womhlaza wamabele (,,).

Ukanti abanye ababonisi sibonelelo sokhuseleko lokutya isoya kolu hlobo lomhlaza. Olunye uphononongo luye lwadibanisa ukutya kwe-soy ekuvuseleleni imveliso yeseli ekhawulezayo kumabele amabhinqa e-premenopausal, kunokwenzeka ukuba andise umngcipheko womhlaza webele (,).

Xa sixoxa ngendima yesoya kwimpilo yamadoda, ezinye izifundo zophononongo zibonisa ukuba ukutya ukutya kwesoy kunokunciphisa umngcipheko womhlaza wamadlala emadodeni amadala (, 27).

Nangona iziphumo zophononongo zikhuthaza, uvavanyo lwezonyango lomntu kwimiphumela yokukhusela umhlaza yesoya ayihambelani kweli nqanaba.

Ukongeza, uninzi lwezifundo lusekwe kukutya kwesoy kunokuba iprotheni ye-soy powder ngokuthe ngqo.

Nangona kunjalo, iprotheni yesoya inokusebenza njengomthombo olungileyo weprotein esekwe kwizityalo kubantu abangazisebenzisiyo iiprotein zezilwanyana, kubandakanya imifuno kunye nemifuno, ebavumela ukuba bavune izibonelelo ezibalulekileyo zalesi sondlo ().

Ukutya kwe-Soy kunokubonelela ngezibonelelo ezinokubakho kwezempilo njengokunciphisa i-cholesterol kunye nokunciphisa umngcipheko womhlaza, kodwa uphando oluninzi luyafuneka.

Iintsilelo ezinokwenzeka

Abanye abantu banexhala malunga nesoy.

Njengoko sele kukhankanyiwe, iproteni yesoya iqulethe ii-phytates, ezikwabizwa ngokuba zii-antinutrients. Oku kunciphisa ukubakho kwentsimbi kunye ne-zinc kwiproteni yesoya (,).

Nangona kunjalo, ii-phytates azichaphazeli impilo yakho ngaphandle kokuba ukutya kwakho akulingani kakhulu kwaye uthembele kwiprotein yesoya njengomthombo wentsimbi kunye ne-zinc.

Kukho inkxalabo yokuba i-soy intake inokuchaphazela umsebenzi we-thyroid womntu.

Ii-isoflavones kwimisebenzi yesoya njenge-goitrogens enokuphazamisa ukusebenza kwe-thyroid kunye nokuveliswa kwehomoni (,).

Nangona kunjalo, kukho iindidi zezifundo ezibonisa ukuba isoya ayinayo okanye inesiphumo esincinci kakhulu ekusebenzeni kwe-thyroid ebantwini (32, 33, 34).

Ngaphaya koko, abantu abaninzi bahlala becacile ngeprotein yesoya ngenxa yesiqulatho sayo se-phytoestrogen, njengoko boyika ukuba i-phytoestrogens inokuphazamisa amanqanaba ehomoni yendalo emzimbeni.

I-Phytoestrogens yimichiza eyenzeka ngokwendalo kwizityalo kwaye ineempawu ezinjenge-estrogen ezibophelela kwii-estrogen receptors emzimbeni wakho. I-Soy ngumthombo obonakalayo wezi ().

Ukanti umgubo weprotey yeoyile wenziwe ngeembotyi zesoya ezihlanjwe ngotywala nasemanzini, ezisusa isahlulo esifanelekileyo somxholo we-phytoestrogen (,).

Kwangokunjalo, amadoda amaninzi anexhala lokuba iprotein yesoya inokunciphisa amanqanaba e testosterone, kodwa uphando alilixhasi eli bango.

Uphononongo olubanzi lokuphononongwa lubonakalisile ukuba akukho kutya kwesoya okanye isoy isoflavone isongezo sokutshintsha amanyathelo e-testosterone emadodeni ().

Okokugqibela, iimveliso zesoya zinempikiswano kuba zihlala ziguqulwa zemfuza (GMO). Okwangoku abukho ubungqina obubambekayo bokuba ukutya iimbotyi zesoya eziguqulweyo zinayo nayiphi na imiphumo emibi yezempilo xa kuthelekiswa neentlobo ezingezizo eze-GMO.

Uninzi lweengxaki ezinokubakho zesoyile zibangelwa kukutya isoya ngokubanzi, hayi ngokukodwa umgubo weprotein yesoya. Olunye uphando kufuneka luqhutywe kwiprotheni ye-soy ngokukhethekileyo ukubona indlela echaphazela ngayo impilo.

Ngelixa kukho izinto ezinokubakho xa usitya i-soy, ubungqina bubuthathaka kwaye bucebisa ukuba uninzi lwabantu lunokuyisebenzisa i-soy ngaphandle kwemicimbi.

Umgca osezantsi

Iprotheni yeSoy ngumthombo opheleleyo weprotheni. Inokukunceda ukwakha izihlunu kodwa hayi kunye neprotey ye-whey.

Ngokubanzi, isoya ikhuselekile kubantu abaninzi kwaye inokunikezela ngezibonelelo zezempilo, kubandakanya ukunciphisa umzimba.

Ukuba uyayithanda incasa okanye utya esekwe kwisityalo, qhubeka unike iprotein yesoya.