Izinzuzo Ezimangazayo Zezempilo ze-Edamame

-Delile

• Uyini u-Edamame?
• 1. Kuphezulu kumaProtheni
• 2. Kwangathi Kwehliswe I-cholesterol
• 3. Ayinyusi Igazi Ushukela
• 4. Ucebile ngamavithamini namaminerali
• 5. Kunganciphisa Ubungozi Bomdlavuza Webele
• 6. Kunganciphisa Izimpawu Zokuya Esikhathini
• 7. Kwangathi Yehlise Ubungozi Bomdlavuza Wendlala Yesinye
• 8. Kunganciphisa Ukulahlekelwa Kwamathambo
• Ungayipheka Kanjani futhi Uyidle Edamame
• Okusemqoka

Ama-soya ngesinye sezitshalo zokudla ezithandwa kakhulu emhlabeni futhi eziguquguqukayo.

Zicutshungulwa zibe imikhiqizo ehlukahlukene yokudla, njenge-soy protein, i-tofu, uwoyela wesoya, i-soy sauce, i-miso, i-natto ne-tempeh.

AmaSoya nawo adliwa ephelele, kufaka phakathi njengobhontshisi ongavuthiwe owaziwa nge-edamame. Ngokudliwayo ngokwesiko e-Asia, i-edamame ithola ukuthandwa emazweni aseNtshonalanga, lapho idliwa khona njengokudla okulula.

Lo mbhalo ubala izinzuzo ezisemqoka ezisuselwa kwezesayensi ze-edamame.

Uyini u-Edamame?

Ubhontshisi we-Edamame uphelele, ubhontshisi ongavuthiwe, kwesinye isikhathi obizwa ngokuthi ama-soya ohlobo lwemifino.

Anombala oluhlaza okotshani futhi ahlukile ngombala kosoya ojwayelekile, ovame ukuba nsundu ngokukhanyayo, i-tan noma i-beige.

Ubhontshisi we-Edamame uvame ukuthengiswa ngenkathi usavaliwe kuma-pods awo, angahloselwe ukudliwa. Ungathenga futhi i-edamame eboshiwe, ngaphandle kwama-pods.

E-US, ama-edamame amaningi athengiswa efriziwe. Ngokuvamile, ungafudumeza ubhontshisi kalula ngokuwabilisa, ukuwosa, ukuwosa noma ukuwafaka ngemicrowave imizuzu embalwa.

Ngokwesiko, zilungiswa ngengcosana kasawoti bese zengezwa kumasobho, isitshulu, amasaladi kanye nezitsha ze-noodle, noma zimane zidliwe njengokudla okulula.

I-Edamame inikwa imigoqo ye-sushi nasezindaweni zokudlela eziningi zaseChina nezaseJapan. Ungayithola ezitolo ezinkulu ezinkulu e-US, ikakhulukazi esigabeni semifino efriziwe. Izitolo eziningi zokudla okunempilo nazo ziyakuphatha.

Kodwa ingabe i-edamame iphilile? Impendulo ingaxhomeka ekutheni ubuza kubani.

Ukudla kweSoy kunempikiswano. Abanye abantu bayakugwema ukudla ubhontshisi njalo, ngokwengxenye ngoba kungaphazamisa ukusebenza kwe-thyroid ().

Ngeminye imininingwane mayelana nokukhathazeka kwabantu, funda le ndatshana.

Noma kunjalo, ngaphandle kwalezi zinto ezikhathazayo, i-edamame nobhontshisi nakho kungaba nezinzuzo eziningana zezempilo. Ngezansi kukhona okuphezulu okungu-8.

1. Kuphezulu kumaProtheni

Ukuthola amaprotheni anele kubalulekile empilweni efanelekile.

Ama-vegans nalabo abangavamile ukudla ukudla kwesilwane esinamaprotheni amaningi kudingeka banake ngokukhethekile abakudlayo nsuku zonke.

Okukhathaza kakhulu okuqukethwe amaprotheni aphansi kokudla kwezitshalo okuningi. Noma kunjalo, kukhona okumbalwa okuhlukile.

Isibonelo, ubhontshisi uphakathi kwemithombo yamaprotheni asezingeni eliphakeme kakhulu. Eqinisweni, bayitshe legumbi lezidlo eziningi zemifino nemifino.

Inkomishi (155 gram) ye-edamame ephekiwe inikeza cishe ama-18.5 amagremu wamaprotheni (2).

Ukwengeza, ubhontshisi ungumthombo wonke wamaprotheni. Ngokungafani namaprotheni amaningi ezitshalo, ahlinzeka ngawo wonke ama-amino acid adingekayo emzimbeni wakho, noma engewona asezingeni eliphakeme njengeprotein yezilwane ().

I-Edamame iqukethe amaprotheni azungeze i-12%, okuyinani elifanelekile lokudla kwezitshalo. Futhi ingumthombo wamaprotheni osezingeni eliphezulu, ohlinzeka ngawo wonke ama-amino acid abalulekile.

2. Kwangathi Kwehliswe I-cholesterol

Ucwaningo lokuhlola luxhumanise amazinga aphakeme ngokungajwayelekile we-cholesterol enengozi eyengeziwe yesifo senhliziyo (,).

Ukubuyekezwa okunye kuphethe ngokuthi ukudla ama-47 amagremu wamaprotheni we-soy ngosuku kungehlisa inani eliphelele lama-cholesterol ngo-9.3% kanye ne-LDL ("okubi") cholesterol ngo-12.9% ().

Okunye ukuhlaziywa kwezifundo kwathola ukuthi amagremu ama-50 wamaprotheni kasoya ngosuku anciphisa amazinga e-LDL cholesterol ngo-3% ().

Akucaci ukuthi ngabe lolu shintsho oluncane olunesizotha emazingeni e-cholesterol luhumusha engcupheni ephansi yesifo senhliziyo.

Ngaphandle kokungaqiniseki, i-US Food and Drug Administration (FDA) ivuma izimangalo zezempilo zeprotheni yesoya ekuvimbeleni isifo senhliziyo ().

Ngaphezu kokuba ngumthombo ohloniphekile wamaprotheni we-soy, i-edamame icebile ku-fiber enempilo, ama-antioxidants kanye ne-vitamin K.

Lezi zinhlanganisela zezitshalo zinganciphisa ubungozi besifo senhliziyo futhi zithuthukise iphrofayli yegazi lipid, isilinganiso samafutha kubandakanya i-cholesterol ne-triglycerides (,).

I-Edamame icebile ngamaprotheni, ama-antioxidants kanye ne-fiber enganciphisa ukujikeleza kwamazinga e-cholesterol. Kodwa-ke, akucaci ukuthi ukudla i-edamame kunemiphumela ethile engcupheni yesifo senhliziyo.

3. Ayinyusi Igazi Ushukela

Labo abadla ama-carbs amaningi agayeka kalula, njengoshukela, basengozini enkulu yezifo ezingamahlalakhona (,).

Lokhu kungenxa yokuthi ukugaya ukudla okusheshayo nokumunca i-carb kukhomba amazinga kashukela egazini, isimo esaziwa njenge-hyperglycemia.

Njengamanye ubhontshisi, i-edamame ayinyusi ngokweqile amazinga kashukela egazini.

Iphansi ngama-carbs, maqondana namaprotheni namafutha. Futhi kukala okuphansi kakhulu kunkomba ye-glycemic, isilinganiso sokuthi ukudla kukhuphula kangakanani amazinga kashukela egazini (13,).

Lokhu kwenza i-edamame ifanele abantu abanesifo sikashukela. Kubuye kube ukwengeza okuhle kakhulu ekudleni okunama-carb aphansi.

I-Edamame iphansi ngama-carbs. Ifanele abantu abanesifo sikashukela sohlobo 2, kanye nalabo abalandela ukudla okune-carb ephansi.

4. Ucebile ngamavithamini namaminerali

I-Edamame iqukethe inani eliphakeme lamavithamini namaminerali amaningana, kanye ne-fiber.

Ithebula elingezansi likhombisa amazinga amanye amavithamini namaminerali amakhulu kuma-ounces ayi-3.5 (100 amagremu) ka-edamame nosoya ovuthiwe, ngokuqhathanisa lokhu okubili (2, 15).

I-Edamame iqukethe i-vithamini K eningi kakhulu ne-folate kunabhontshisi abavuthiwe.

Empeleni, uma udla inkomishi ephelele (155 amagremu), uzothola cishe ama-52% we-RDI ngevithamini K nangaphezulu kwe-100% nge-folate.

I-Edamame icebile ngamavithamini namaminerali amaningana, ikakhulukazi i-vitamin K ne-folate.

5. Kunganciphisa Ubungozi Bomdlavuza Webele

AmaSoya anezithako eziningi zezitshalo ezaziwa ngokuthi ama-isoflavones.

Ama-Isoflavones afana ne-hormone yocansi yabesifazane i-estrogen futhi angabopha ngokungenamandla kuma-receptors ayo, atholakala kumaseli emzimbeni wonke.

Njengoba i-estrogen kucatshangwa ukuthi ithuthukisa izinhlobo ezithile zomdlavuza, njengomdlavuza webele, abanye abacwaningi bakholelwa ukuthi ukudla amanani amaningi kabhontshisi nama-isoflavones kungaba yingozi.

Izifundo eziningi zokubuka ziye zahlobanisa ukudla okuphezulu kwemikhiqizo yesoya noma ama-isoflavones anezicubu zebele ezandisiwe, okungahle kwandise ingozi yomdlavuza webele (,,).

Kodwa-ke, ucwaningo oluningi olufanayo lukhombisa ukuthi ukudla kakhulu ubhontshisi kanye nemikhiqizo yesoya kunganciphisa kancane ingozi yomdlavuza webele (,,).

Zibonisa nokuthi ukudla okuphezulu kokudla okune-isoflavone ekuqaleni kwempilo kungavikela kumdlavuza webele kamuva empilweni (,,).

Abanye abacwaningi abatholanga imiphumela evikelayo yesoya engcupheni yomdlavuza webele ().

Kodwa-ke, izifundo ezilawulwa isikhathi eside ziyadingeka ngaphambi kokuba kufinyelelwe esiphethweni esiqinile.

Ucwaningo lokuhlola lubonisa ukuthi ukudla okususelwa ku-soy okufana ne-edamame kunganciphisa ingozi yomdlavuza webele, kepha akuzona zonke izifundo ezivumayo.

6. Kunganciphisa Izimpawu Zokuya Esikhathini

Ukunqamuka kokuya esikhathini yisigaba empilweni yomuntu wesifazane lapho eyeka ukuya esikhathini.

Lesi simo semvelo sivame ukuhlotshaniswa nezimpawu ezingezinhle, njengokushisa okushisayo, ukushintsha kwemizwelo nokujuluka.

Ucwaningo lubonisa ukuthi ubhontshisi kanye nama-isoflavones anganciphisa kancane izimpawu ezingezinhle ngesikhathi sokunqamuka kokuya esikhathini (,,,).

Kodwa-ke, akubona bonke abesifazane abathintekayo ngama-isoflavones nemikhiqizo yesoya ngale ndlela. Ukuze uthole lezi zinzuzo, abesifazane badinga ukuba nezinhlobo ezifanele zamathumbu amabacteria ().

Izinhlobo ezithile zamagciwane ziyakwazi ukuguqula ama-isoflavones abe yi-equol, ikhompiyutha okukholelwa ukuthi iyona ebhekele izinzuzo eziningi zezempilo zikasoya. Abantu abanezi zinhlobo ezithile zamagciwane wegciwane babizwa ngokuthi "abakhiqizi be-equol" ().

Ucwaningo olulodwa olulawulwayo lubonise ukuthi ukuthatha ama-135 mg we-isoflavone supplements ngosuku ngeviki elilodwa - okulingana nokudla amagremu angama-68 kabhontshisi ngosuku - kunciphise izimpawu ze-menopausal kuphela kulabo ababengabakhiqizi be-equol ().

Abakhiqizi be-Equol bavame kakhulu kubantu base-Asia kuneNtshonalanga ().

Lokhu kungahle kuchaze ukuthi kungani abesifazane base-Asia bengekho amathuba okuba nezimpawu ezihlobene nokunqamuka kokuya esikhathini, uma kuqhathaniswa nabesifazane emazweni aseNtshonalanga. Ukudla kwabo kakhulu ubhontshisi nemikhiqizo yesoya kungadlala indima.

Noma kunjalo, ubufakazi abuhambisani ngokuphelele. Ucwaningo oluningi alukwazanga ukuthola noma yimiphi imiphumela ebalulekile noma efanelekile yomtholampilo yezengezo ze-isoflavone noma imikhiqizo ye-soy kuzimpawu ze-menopausal (,,).

Kodwa-ke, lezi zifundo azange zihlukanise phakathi kwabahlanganyeli ababengabakhiqizi bama-equol nalabo ababengebona, okungachaza ukungabi bikho kwemiphumela ebalulekile.

Ucwaningo oluningi lubonisa ukuthi ukudla ukudla kwesoya kunganciphisa izimpawu zokuya esikhathini. Kodwa-ke, ubufakazi abuhambisani.

7. Kwangathi Yehlise Ubungozi Bomdlavuza Wendlala Yesinye

Umdlavuza wendlala yesinye uhlobo lwesibili lomdlavuza owesilisa. Cishe umuntu oyedwa kwabayisikhombisa uzothola umdlavuza wendlala yesinye isikhathi empilweni yakhe (,).

Ucwaningo lukhombisa ukuthi ukudla kwesoya, njenge-edamame, akugcini ngokuzuzisa abesifazane. Zingavikela futhi kumdlavuza emadodeni.

Ucwaningo oluningi lokuhlola lubonisa ukuthi imikhiqizo yesoya ihlotshaniswa nengozi ecishe ibe ngu-30% yomdlavuza wesinye (,,).

Izifundo ezimbalwa ezilawulwayo zinikeza ukwesekwa okwengeziwe, kepha kudingeka olunye ucwaningo ngaphambi kokuba kuthathwe iziphetho ezinamandla (,,,).

Ubufakazi busikisela ukuthi ukudla imikhiqizo yesoya kungavikela kumdlavuza wendlala yesinye, kepha kudingeka izifundo eziningi.

8. Kunganciphisa Ukulahlekelwa Kwamathambo

I-osteoporosis, noma ukulahleka kwethambo, yisimo esimakwe ngamathambo aqhekekile futhi abuthakathaka asengozini enkulu yokwephuka. Kuvame kakhulu kubantu asebekhulile.

Izifundo ezimbalwa zokubheka zathola ukuthi ukudla njalo imikhiqizo yesoya, ecebile kuma-isoflavones, kungahle kunciphise ubungozi bokukhumuzeka kwamathambo kwabesifazane be-postmenopausal (,).

Lokhu kusekelwa ucwaningo lwekhwalithi ephezulu kwabesifazane be-postmenopausal okukhombisa ukuthi ukuthatha izithako ze-soy isoflavone iminyaka emibili kukhuphule inani lababambiqhaza le-bone mineral density ().

Ama-Isoflavones angaba nezinzuzo ezifanayo kwabesifazane abanqamuka esikhathini. Ukuhlaziywa okunye kwezifundo kuphethe ngokuthi ukuthatha ama-90 mg ama-isoflavones nsuku zonke izinyanga ezintathu noma ngaphezulu kunganciphisa ukulahleka kwethambo futhi kukhuthaze ukwakheka kwamathambo ().

Kodwa-ke, akuzona zonke izifundo ezivumayo. Okunye ukuhlaziywa kwezifundo kwabesifazane kuphethe ngokuthi ukuthatha ama-87 mg wezithako ze-isoflavone ngosuku okungenani unyaka owodwa akukhulisi kakhulu ukuminyana kwamathambo ().

Njengeminye imikhiqizo yesoya, i-edamame icebile kuma-isoflavones. Noma kunjalo, akucaci ukuthi kuthinta kangakanani ithambo.

Ama-Isoflavones angavikela ekulahlekelweni kwethambo kwabesifazane abaneminyaka ephakathi nendawo nabadala. Yize i-edamame iqukethe ama-isoflavones, imiphumela yokudla okuphelele akubonisi izinzuzo zezinto ezizimele.

Ungayipheka Kanjani futhi Uyidle Edamame

I-Edamame ingasetshenziswa ngendlela efanayo nezinye izinhlobo zobhontshisi.

Kodwa-ke, ijwayele ukusetshenziswa kakhulu njengemifino - engezwe kumasaladi noma idliwe yodwa njengokudla okulula.

I-Edamame ivame ukukhonzwa ngezidumba zayo ezingenakudliwa. Khipha ubhontshisi emgodini ngaphambi kokuwudla.

Ukupheka kulula. Ngokungafani nobhontshisi obuningi, i-edamame ayidingi isikhathi eside ukupheka. Ukuyibilisa imizuzu emi-3-5 kuvamise ukwanela, kepha futhi kungashiswa, kufakwe ama-microwave noma kufakwe pan.

Nazi izindlela zokupheka ezimbalwa ezingakunika imibono yokuthi ungalungisa kanjani i-edamame:

• I-edamame kagalikhi
• I-Edamame puree enoshizi othosi
• I-edamame avocado dip

I-Edamame ivame ukudliwa yodwa, njengesidlwana. Kodwa-ke, ingalungiswa ngezindlela eziningi, enongwe ngegalikhi noma yenziwe idiphu.

Okusemqoka

I-Edamame imidumba emnandi, enomsoco okuyindlela enhle yokudla okulula okunama-kilojoule amaningi.

Kodwa-ke, azikho izifundo ezihlolisise ngqo imiphumela yezempilo ye-edamame.

Ucwaningo oluningi lususelwa ezingxenyeni ezikhethiwe zesoya futhi kuvame ukungacaci ukuthi ngabe ukudla kwesoya okuphelele kunezinzuzo ezifanayo.

Ngenkathi ubufakazi buyakhuthaza, kudingeka izifundo eziningi ngaphambi kokuba abacwaningi bakwazi ukufinyelela eziphethweni ezithile mayelana nezinzuzo ze-edamame.