Kafukufuku wochuluka amathandizira zonena kuti kudya soya kumatha kukuthandizani kuti muchepetse thupi. Mapuloteni a Soy ndi apamwamba kwambiri, opatsa mafuta ochepa (poyerekeza ndi zina zambiri zomanga thupi) zomwe zingakuthandizeni kuti mukhale ndi minofu yolimba.
Zakudya za soya zochepetsa thupi
Zakudya zambiri masiku ano zimaletsa zakudya zofunikira. Amatha kukhala ndi chakudya chochepa, mafuta, mapuloteni, kapena otsika kuphatikiza ma macronutrients atatuwa. Ndondomeko yazakudya ngati iyi ikhoza kukhala yopanda malire ndipo singakupatseni chakudya choyenera. Izi zitha kudzetsa thanzi lanthawi yayitali. Kukhala ndi thanzi lalitali kwakanthawi komwe mumapeza kuchokera pazambiri zamadyedwewa kumachititsanso kuti ambiri aiwo samaphunzitsa kudya bwino komanso kuchita masewera olimbitsa thupi, zomwe zimapangitsa kukhala ndi moyo wopanda thanzi.
Soy amachepetsa ma calories
Pomwe zakudya za soya kutsika kulemera amachepetsa ma calories, omwe ndi gawo lofunikira pamakonzedwe aliwonse azakudya, saletsa zakudya zilizonse. Izi zimakuthandizani kuti mupeze zakudya zonse zofunika kuti mukhale ndi thanzi labwino komanso labwino, ndikupangitsa zakudya za soya kukhala njira yamphamvu yochepetsera thupi. Zakudya za soya wochepetsa thupi Imazindikiranso kufunikira kochita masewera olimbitsa thupi mu dongosolo lililonse lazakudya.
Popeza kuti zolimbitsa thupi poyamba zimakhala zovuta kwa ambiri a ife, kuyenda mwachangu kwa mphindi 30 mpaka 45 patsiku masiku 6 pa sabata ndi njira yabwino yoyambira. Kuphatikizaku kumapangitsa kuti chakudya chathu cha soya chochepetsetsa chikhale champhamvu kwambiri kuposa ma dieters omwe amagwiritsa ntchito mapuloteni a soya m'mayesero azachipatala adataya mapaundi pafupifupi 26 m'masabata 16, kuphatikiza mafuta abwino m'mimba pafupifupi 25%.
Zowonjezera zowonjezera za protein ya soya
Ubwino wa zakumwa za soya . Kuphatikiza apo, Zakudya za Soy zimakupatsaninso zabwino zowonjezera za protein ya soya, maubwino omwe simungapeze kuchokera ku dongosolo lazakudya lomwe mulibe soya. Mwachitsanzo, soya ndi puloteni yabwino kwambiri yomwe imakhala ndi amino acid onse ofunikira kuti anthu azidya bwino. Kuphatikiza apo, zakudya za soya zolemetsa zili ndi otsika glycemic index . Izi zikutanthauza kuti sizimayambitsa ma spikes ofulumira m'magazi a shuga, monga zakudya zamafuta ambiri a glycemic. Izi zitha kubweretsa kulakalaka pang'ono ndikuwongolera njala, phindu lalikulu.
Mapuloteni a soya amakhalanso athanzi pamtima panu
Mapuloteni a soya amakhalanso athanzi pamtima panu, monga umboni wa FDA wonena kuti kudya magalamu 25 a mapuloteni a soya patsiku, monga gawo la zakudya zopanda mafuta ambiri komanso cholesterol, kumatha kuchepetsa chiopsezo cha matenda amtima. Kuphatikiza pa awo Mapindu azaumoyo wamtima , Mapuloteni a soya akuti ali ndi maubwino ambiri azaumoyo, kuphatikiza khungu laling'ono, tsitsi, misomali ndi thandizo, kusamba kumachepetsa kutentha , ndi kuthandizira minofu yowonda. Zachidziwikire, mapulani azakudya omwe alibe zakudya zomanga thupi za soya sangapereke zabwino zonsezo.
Mwachidule, zikuwonekeratu kuti chakudya choyenera chomwe chimaphatikizapo zolimbitsa thupi ndi njira yosavuta, yokoma, komanso yamphamvu yochepetsera thupi. Mapuloteni athu a soya amakupatsani mphamvu ya protein. Izi zingakuthandizeni kumva ngati kuchita masewera olimbitsa thupi!
1) Mapuloteni a soya amakuthandizani kuti mukhale ndi nthawi yayitali.
Kafukufuku waposachedwa akuwonetsa kuti mapuloteni a soya amakuthandizani kuti musamve njala komanso kumakuthandizani kuti mukhale ndi nthawi yayitali. (1) . Kudya soya kumatha kugwira ntchito popangitsa m'mimba mwanu kutumiza uthenga wathunthu kuubongo wanu (2). Izi zimathandiza kuchepetsa kufunika kodyera pakati pa chakudya ndi usiku, zifukwa ziwiri zazikulu zowonjezera.
2) Mapuloteni a soya alibe chakudya chambiri.
Monga chakudya chotsika kwambiri cha carb, soya ndiye njira yabwino yowonjezeramo dongosolo lochepetsa thupi, kuphatikiza zakudya zamafuta ochepa komanso zakudya zamapuloteni ambiri.
3) Mapuloteni a Soy ali ndi index yotsika ya glycemic.
Sikuti mapuloteni a soya amakhala ochepa m'makabohaidreti ndi mafuta, komanso ali ndi index yotsika ya glycemic, zomwe zikutanthauza kuti sizingayambitse kuchuluka kwa shuga m'magazi mukatha kumwa. (3). Izi zimalepheretsa kutsekemera kwambiri kwa insulin (insulin imayambitsa zotsatira zosafunikira zosunga shuga wowonjezera m'magazi ngati mafuta amthupi). Magazi okhazikika m'magazi komanso insulin amatanthauza kulakalaka zochepa komanso mafuta ochepa osungidwa ngati mafuta.
Kodi kunenepa kwa soya?
Zomwe akatswiri azaumoyo akunena
Sindikuganiza kuti soya amapangitsa anthu kunenepa chifukwa choti ndi soya. Katswiri wonenepa kwambiri Yoni Freedhoff adauza Global News.
Edmonton Wolemba Zakale Wolembetsa Lalitha Taylor, yemwe amavomereza kuti ndi wokonda wamkulu wa soya , amakhulupirira kuti anthu ambiri sadziwa zambiri zokhudza mapuloteni azomera komanso ntchito yake yathanzi.
Soy ali ndi maubwino ambiri azaumoyo, adalongosola.
Ndi gwero labwino la calcium, chitsulo ndi ulusi, malinga ndi katswiriyu. Soy imakhalanso ndi ma amino acid onse (omwe amatanthauza kuti ndi puloteni wathunthu). Taylor adati chikho cha 3/4 cha soya yophika chili ndi zomanga thupi zambiri monga 1/2 chikho cha nyama yophika.
Taylor akuti magalamu 15 mpaka 20 a soya amadyedwa mu zakudya zaku Asia.
Ngati pangakhale kulumikizana pakati pa soya ndi kunenepa, mungaganize kuti tingaone kunenepa kwambiri m'magulu ena aku Asia, monga aku Japan. Koma sizili choncho.
Mkaka wa Soy umakupangitsa kukhala wonenepa?
Mkaka wa soya umapangidwa nyemba za soya zikaviikidwa m'madzi, pansi, komanso potopa. Mapuloteni a fiber ndi soya mumkaka uwu amathandizira kuchepetsa chiopsezo cha cholesterol komanso matenda amtima. Inde zili bwino Mkaka wa soya sunenepa kwambiri Kugwiritsa ntchito ma calories ambiri kuchokera kulikonse kungayambitse kunenepa.
Poyerekeza ndi Mkaka
Mosiyana ndi mkaka, mkaka wa soya ulibe lactose ndi cholesterol. Muli ma calories ochepa komanso mafuta ochepa kuposa mkaka wonse . Mkaka wa soya wokhazikika umakhala ndi mafuta ofanana ndi mkaka wokhala ndi mafuta ochepa. Mkaka wa soya uli ndi mapuloteni ofanana ndipo nthawi zambiri amalimbikitsidwa kukhala ndi calcium ndi vitamini D wofanana ndi womwe umapezeka mkaka wa ng'ombe. Izi zikutanthauza kuti mkaka wa soya ndi wonenepa kuposa mkaka wonse, koma ndi wofanana ndi mkaka wopanda mafuta ambiri.
Zotsatira za kulemera
Kafukufuku wofalitsidwa mu Journal of the American Dietetic Association mu Okutobala 2007 adalandira ma dieters omwe amamwa mamililita 720 patsiku la mkaka wopepuka, womwe umalimbikitsa kuchepa kwa thupi, kapena mkaka wofanana wa soya kuti muwone ngati mkaka wa soya unali wachilungamo. othandiza ngati mkaka wocheperako thupi. Magulu onse awiriwa adataya kulemera kofananako, kuwonetsa kuti mkaka wa soya amathanso kukhala wopindulitsa pakuchepetsa thupi.
Soya yogurt imakupangitsani kukhala wonenepa?
Yankho lachangu NO. Ma yogurts a soya amakhala ndi ziwerengero zomanga thupi zofanana ndi mkaka wa ng'ombe ndipo amapereka mafuta osapatsa thanzi. Kafukufuku akuwonetsa kuti zopangidwa ndi soya zitha cholesterol m'munsi ndipo shuga m'magazi , makamaka kwa anthu omwe ali ndi matenda ashuga. Yogurt ya soya yopanda shuga sangakhale ndi shuga, komanso kashiamu wochepa kwambiri. Yang'anirani ma thickeners ambiri komanso zowonjezera.
Nanga n'chifukwa chiyani ena amasiya soya?
Vuto likuwoneka kuti lili ndi puloteni ya soya, yomwe ndi puloteni ya soya yomwe imachokera ku soya. Karen Ansel , wolemba komanso wolemba zamankhwala wovomerezeka, adauza WOKHA zimapezeka mu mkate, chimanga, msuzi, ndi mipiringidzo yamagetsi.
Ngati nthawi zonse mumawona mawu oti 'mapuloteni a soya kudzipatula' pamndandanda wazakudya zomwe mumadya, kungakhale kukuyimitsani kuti mukudya zakudya zambiri zopangidwa, zomwe zingakulemera, Ansel adatero.
Vutoli, motero, likuwoneka kuti ndilochepa ndi mapuloteni a soya olekanitsidwa komanso zakudya zopangidwa ndimakina, zomwe nthawi zonse zimakhala zabwino kupewa chifukwa nthawi zambiri zimadzaza ndi shuga ndi mchere.
Zakudya zochepa zopangidwa ndi soya zimaphatikizapo tofu, edamame kapena soya, ndi mkaka wa soya.
Kupatula chikhulupiriro cholakwika chakuti soya amatha kupangitsa kunenepa, anthu amatha kupewa izi pazifukwa zina ziwiri. Ena amati ndi estrogen, zomwe zikutanthauza kuti imatha kuwonjezera kuchuluka kwa mahomoni a estrogen m'thupi lanu. Ena amadandaula kuti amasinthidwa.
Freedhoff ilinso ndi nkhawa. [Ponena za ma GMO]… pa nkhani ya kumwa, ali otetezeka kotheratu.
Iwo omwe amasamala amatha kuyang'ana mitundu ya GMO yopanda GMO.
Taylor akuwonjezera kuti kafukufuku wasonyeza kuti magawo awiri kapena atatu a soya patsiku amatha kuteteza khansa ya m'mawere (izi sizikugwira ntchito pazowonjezera za soya). Ndipo magawo awiri patsiku ndi otetezeka kwa omwe apulumuka khansa ya m'mawere.
Kugwiritsa ntchito tsiku ndi tsiku kumathandizanso kuchepetsa chiopsezo cha matenda amtima, akutero, ndikuchepetsa zizindikilo za kutha msinkhu.
Chifukwa chake khalani omasuka kupukuta latteyo mopanda mantha kuti iwononga m'chiuno mwanu.
Mwachidule, mapuloteni a soya kuphatikiza kuchita masewera olimbitsa thupi komanso kudya zakudya zopatsa thanzi ndiwothandizirana naye kwambiri pakulemera bwino.
Zolemba:
1 . Eisenstein J, Roberts SB, Dallal G, Saltzman E. Mapuloteni Apamwamba Ochepetsa Zakudya: Kodi Ali Otetezeka Ndipo Amagwira Ntchito? Kuwunikanso zomwe zimayesedwa komanso kutulutsa matenda. Nut Rev 2002, 60: 189-200.
2 . Nishi T, Hara H, Tomita F J Zakudya 2003, 133: 352-7.
3 . Ludwig DS. Mndandanda wa glycemic: matupi athu okhudzana ndi kunenepa kwambiri, matenda ashuga komanso matenda amtima. JAMA 2002; 287: 2414-23.
4 . Parry-Billings M, Blomstrand E, McAndrew N, Newsholme EA. 1990. Kulumikizana koyankhulana pakati paminyewa yamafupa, ubongo, ndi maselo amthupi. Int J Masewera a Masewera. 2: S122-S128.
5 . Barbul A. Kugwiritsa ntchito arginine pochita zamankhwala. Mu: Cynober, LA, mkonzi. Amino acid metabolism ndi chithandizo chamankhwala azaumoyo ndi thanzi. New York, NY. CRC Press Inc. 1998: 361-383. 6 . Rossi A, DiSilvestro RA, Blostein-Fujii (Adasankhidwa) 1998. Zotsatira zakumwa kwa soya pakuchita masewera olimbitsa thupi komwe kumapangitsa kuti minofu iwonongeke kwambiri komanso kupsinjika kwa okosijeni mwa anyamata achikulire. FASEB, vol 12: 5 p. Zamgululi
Zamkatimu
- Zakudya za soya zochepetsa thupi
- Soy amachepetsa ma calories
- Zowonjezera zowonjezera za protein ya soya
- Mapuloteni a soya amakhalanso athanzi pamtima panu
- 1) Mapuloteni a soya amakuthandizani kuti mukhale ndi nthawi yayitali.
- 2) Mapuloteni a soya alibe chakudya chambiri.
- 3) Mapuloteni a Soy ali ndi index yotsika ya glycemic.
- Kodi kunenepa kwa soya?
- Zomwe akatswiri azaumoyo akunena
- Mkaka wa Soy umakupangitsa kukhala wonenepa?
- Poyerekeza ndi Mkaka
- Zotsatira za kulemera
- Soya yogurt imakupangitsani kukhala wonenepa?
- Nanga n'chifukwa chiyani ena amasiya soya?
- Ubwino wa Sinamoni, Kodi Tiyi wa Sinamoni Ndi Wotani?
- Mbewu Zafilole Zochepetsera Kunenepa, Zofunafuna Kuonda
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- Chifukwa chiyani nsalu ikubwera pankhope panga?
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