Yini i-soy, izinzuzo nokuthi ungazilungiselela kanjani

-Delile

• Izinzuzo zezempilo
• 1. Nciphisa ubungozi besifo senhliziyo
• 2. Nciphisa izimpawu zokunqamuka kokuya esikhathini ne-PMS
• 3. Vikela izinhlobo ezithile zomdlavuza
• 4. Ukunakekela impilo yamathambo nesikhumba
• 5. Lawula izinga likashukela egazini lakho futhi usize ekwehliseni isisindo
• Imininingwane yezempilo
• Ungayisebenzisa kanjani i-soy kanye nezindlela zokupheka
• 1. Iresiphi ye-Soy stroganoff
• 2. I-Soy burger

I-Soy, eyaziwa nangokuthi yi-soya, iyimbewu ehlwanyelwe u-oyela, ecebile ngamaprotheni yemifino, okungeyomndeni we-legume, edliwa kakhulu ekudleni kwemifino futhi yehlise isisindo, ngoba kuhle ukufaka inyama esikhundleni sayo.

Le nzalo icebile kumakhemikhali e-phenolic njengama-isoflavones, ingavikela umzimba kwezinye izifo ezingalapheki futhi ingasiza ekunciphiseni izimpawu zokunqamuka kokuya esikhathini. Ngaphezu kwalokho, i-soy nayo icebile ku-fiber, ama-fatty acids, ikakhulukazi i-omega-3, amaprotheni anenani eliphansi lebhayoloji namanye amavithamini namaminerali B, C, A no-E afana ne-magnesium ne-potassium.

Izinzuzo zezempilo

Ngenxa yezakhiwo zayo ezahlukahlukene, isoya inezinzuzo eziningana zezempilo ezinjenge:

1. Nciphisa ubungozi besifo senhliziyo

I-Soy icebile ngama-antioxidants afana ne-omega-3 nama-isoflavones, ngaphezu kokunotha kwe-fiber, okusiza ndawonye ukwehlisa i-cholesterol ephelele, i-LDL ne-triglycerides. Le mbewu futhi ivimbela ukuvela kwe-thrombosis, ivimbela ukwakheka kwamapuleti anamafutha emithanjeni futhi isize ukulawula umfutho wegazi. Ngale ndlela, ukusetshenziswa kaningi kwesoya kungasiza ekwehliseni ubungozi besifo senhliziyo.

2. Nciphisa izimpawu zokunqamuka kokuya esikhathini ne-PMS

Ama-Isoflavones anesakhiwo esifana ne-estrogen nomsebenzi ovame ukutholakala emzimbeni. Ngalesi sizathu, kungasiza ukulawula nokulinganisa amazinga ale hormone, kususe izimpawu ezivamile zokuya esikhathini, njengokushisa ngokweqile, ukujuluka ebusuku nokucasulwa, kanye nokusiza ekwehliseni izimpawu zokungezwani kwangaphambi kokuya esikhathini, okwaziwa nge-PMS. Thola amanye amakhambi asekhaya we-PMS.

3. Vikela izinhlobo ezithile zomdlavuza

Ngaphezu kwama-isoflavones ne-omega-3, i-soy nayo inezinhlanganisela ezibizwa ngama-lignins, anezenzo zokulwa ne-antioxidant, evikela amaseli omzimba emiphumeleni yama-radicals wamahhala. Ngalesi sizathu, ukusetshenziswa kwesoya kuhlotshaniswa nokuvinjelwa komdlavuza webele, wendlala yesinye nowe-colon.

4. Ukunakekela impilo yamathambo nesikhumba

Ukusetshenziswa kwale legume kungasiza nasekuqiniseni amathambo, ngoba kunciphisa ukuqedwa kwe-calcium emchameni futhi, ngale ndlela, kuvimbela izifo ezinjenge-osteoporosis ne-osteopenia. Futhi, ukusetshenziswa kwesoya kusiza ekugcineni ukuqina nokuqina kwesikhumba, ngoba kuvusa ukukhiqizwa kwe-collagen ne-hyaluronic acid.

5. Lawula izinga likashukela egazini lakho futhi usize ekwehliseni isisindo

Ngoba iqukethe imicu esakhiweni sayo, i-soy ingasiza ekulawuleni amazinga eglucose egazini, ngoba ibambezela ukumuncwa kukashukela egazini, okusiza ukulawula isifo sikashukela. Ngaphezu kwalokho, i-fiber namaprotheni akhona kusoy kusiza ukukhulisa umuzwa wokusutha, ukuncipha kwesifiso sokudla nokuncipha kokuncipha.

Imininingwane yezempilo

Ithebula elilandelayo libonisa ukwakheka kokudla okunempilo ku-100 g wemikhiqizo yesoya.

Ungayisebenzisa kanjani i-soy kanye nezindlela zokupheka

I-Soy ingadliwa ngohlobo lwezinhlamvu eziphekiwe, ufulawa noma ngamaphrotheni aqoshiwe, asetshenziselwa ukubuyisela inyama. Ngaphezu kokusanhlamvu, ezinye izindlela zokudla isoya ubisi lwe-soy ne-tofu, nazo eziletha izinzuzo zale legume.

Ukuthola ezinye izinzuzo ezishiwo ngenhla, kufanele udle cishe ama-85 g we-soy ekhishini, ama-30 g we-tofu noma ingilazi e-1 yobisi lwe-soy nsuku zonke. Kodwa-ke, kubalulekile ukunaka okuthandwa yi-organic organic futhi uvikele i-transgenic, ngoba ingakhuphula ubungozi bokwenza izinguquko ku-DNA yamaseli, okudala ukukhubazeka kwengane kanye nomdlavuza.

1. Iresiphi ye-Soy stroganoff

Izithako

• 1 1/2 inkomishi yamaphrotheni amahle wesoya;
• 1 anyanisi ophakathi, oqoshiwe;
• 3 wezipuni kawoyela;
• Ama-clove angu-2;
• Izipuni eziyi-6 zamakhowe;
• 2 utamatisi;
• 5 wezipuni we-soy sauce;
• 1 isipuni sesinaphi;
• 1 ibhokisi elincane ukhilimu omuncu ukukhanya;
• Usawoti kanye neparsley ukunambitha.

Imodi yokulungiselela

Hlanganisa amaprotheni we-soy ngamanzi ashisayo kanye ne-soy sauce. Susa amanzi amaningi bese usika ama-cubes wesoya. Songa u-anyanisi nogalikhi emafutheni, bese ufaka isoya. Faka isinaphi, utamatisi namakhowe, bese upheka imizuzu eyi-10. Hlanganisa ukhilimu noparsley bese ukhonza.

2. I-Soy burger

Izithako

• 1 kg kabhontshisi;
• Izaqathe eziyi-6;
• 4 anyanisi ophakathi;
• Ama-clove amathathu kagalikhi;
• Amaqanda ama-4;
• 400 g wezimvuthu zesinkwa;
• 1 isipuni samafutha omnqumo
• 1 oregano sting;
• I-Parmesan egayiwe ukunambitha;
• Usawoti kanye nopelepele ukunambitha.

Imodi yokulungiselela

Cwilisa ubhontshisi wesoya emanzini ubusuku obubodwa ukuze zithambe ngemuva kokupheka amahora amathathu. Ngemuva kwalokho, kufanele usike futhi uthose u-anyanisi, u-garlic kanye ne-izaqathe. Bese ubeka ubhontshisi wesoya ndawonye bese ufaka usawoti kanye nopelepele ukunambitha, ukwazi ukuxuba ezingxenyeni ezithile.

Lapho konke sekucutshunguliwe, engeza amaqanda nengxenye yezimvuthuluka zezinkwa, hlanganisa futhi ekugcineni udlule futhi ezinkalweni zesinkwa. Le nyama yesoya ingafriziwa ngendlela ye-hamburger noma ingabanjwa.