Izinzuzo ezi-6 ezihehayo zamantongomane weSoy

-Delile

• 1. Ingaqinisa impilo yenhliziyo
• 2. Kwangathi kungasiza ekunciphiseni isisindo
• 3. Sengathuthukisa impilo yamathambo
• 4. Kungasiza ekunciphiseni izimpawu zokunqamuka kokuya esikhathini
• 5. Kungavikela kumdlavuza othile
• 6. Iyahlukahluka kakhulu
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Amantongomane ama-Soy awukudla okwehla esiphundu okwenziwe ngobhontshisi ovuthiwe ofakwe emanzini, wakhishwa, wabhakwa noma wosa.

Zinambitheka ngokufana neminye imikhiqizo yesoya kepha zinokuthungwa kwamantongomane futhi zingagaywa zibe ibhotela le-nut.

Njengoba amantongomane esoya ecebile nge-fiber, amaprotheni ezitshalo, ama-isoflavones, kanye nezinye izakhi zomzimba, angakhuthaza ukuncipha komzimba futhi athuthukise impilo yenhliziyo namathambo, phakathi kwezinye izinzuzo.

Nazi izinzuzo ezi-6 ezihlaba umxhwele zamantongomane wesoya.

1. Ingaqinisa impilo yenhliziyo

Ukudla amantongomane esoya kungasiza ukwehlisa amazinga e-cholesterol futhi kuthuthukise ezinye izinto ezinobungozi zesifo senhliziyo.

Ngenkathi indlela eqondile ingaqondakali ngokuphelele, i-fiber, amaprotheni, kanye ne-alpha-linolenic acid (ALA) kusoya kungenzeka kudlale indima (,).

I-Soy iqukethe nama-isoflavones, alingisa i-estrogen futhi asebenze njengama-antioxidants emzimbeni wakho (3).

Ukubuyekezwa kwezifundo ezingama-35 kutholakale ukuthi ukudla imikhiqizo yesoya kwehle kakhulu amazinga e-LDL (amabi) we-cholesterol ngenkathi kukhuphula amazinga e-HDL (amahle) we-cholesterol, ikakhulukazi kulabo abane-cholesterol ephezulu ().

Olunye ucwaningo luphakamisa ukuthi amantongomane esoya athinta amazinga e-cholesterol ngaphezu kwezinye izinhlobo zesoya ().

Ngaphezu kwalokho, isifundo samasonto ayisishiyagalombili kwabesifazane abangama-60 siphawule ukuthi ukudla amagremu angama-25 wamaprotheni kusuka kumantongomane esoya ngosuku kwehlise umfutho wegazi we-systolic ne-diastolic ngo-9.9% no-6.8%, ngokulandelana, kulabo abane-high blood pressure, uma kuqhathaniswa nokudla ngaphandle amaprotheni wesoya ().

Amantongomane e-Soy angakhuphula impilo yenhliziyo ngokuthuthukisa umfutho wegazi kanye namazinga e-cholesterol.

2. Kwangathi kungasiza ekunciphiseni isisindo

Amantongomane aseSoy angasiza ekunciphiseni isisindo ngenxa yokuqukethwe kwawo kwamaprotheni amaningi.

Ukudla amaprotheni amaningi kungakhuphula imetabolism nokugcwala, ngaleyo ndlela kusize ukuncipha ().

Amaprotheni weSoy angasebenza ne-fiber nama-isoflavones ukuhlinzeka ngezinzuzo ezengeziwe ze-metabolism yomzimba nokuncipha kwesisindo, kepha ucwaningo luxubekile (,).

Esifundweni samasonto ayisishiyagalombili kubantu abadala abangama-30 abanokukhuluphala, labo abalandela ukudla okunekhalori eliphansi ngamaphrotheni we-soy babone ukwehliswa okukhulu kakhulu emafutheni omzimba kunalabo abadla ukudla okunekhalori eliphansi kakhulu namaprotheni ezilwane ().

Ucwaningo lwamaviki awu-12 kubantu abadala abangama-39 abanesisindo sokukhuluphala noma isisindo eseqile lubonise ukuthi ukudla amabhisikidi nge-soy fiber ibhulakufesi nsuku zonke kwehle kakhulu isisindo somzimba, uma kuqhathaniswa nokudla amabhisikidi ngaphandle kwe-soy fiber ().

Noma kunjalo, ucwaningo olwengeziwe luyadingeka emiphumeleni yesoya esisindweni.

Amaprotheni aphezulu, i-fiber, kanye nokuqukethwe kwe-isoflavone kwamantongomane e-soy kungasiza ekunciphiseni isisindo.

3. Sengathuthukisa impilo yamathambo

Ama-Isoflavones kumantongomane esoya angakhuphula amandla wethambo futhi asize ukuvimbela i-osteoporosis, isifo esivezwa ngamathambo entekenteke kanye nengozi eyengeziwe yokwaphuka.

Ikakhulu, i-genistein namanye ama-isoflavones akhonjisiwe ukuthi akhulisa ubungako bamaminerali amathambo kwabesifazane abangemva kokuya esikhathini.Lokhu kungenzeka ngoba bazuza omaka abalawula ukwakheka kwamathambo emzimbeni wakho (,).

Ukubuyekezwa kwezifundo eziyi-10 kwabesifazane abanqamuka ukuya esikhathini kunqume ukuthi ukwengeza nge-90 mg yama-soy isoflavones ngosuku okungenani izinyanga eziyisithupha kukhuphule kakhulu ukuminyana kwamathambo, uma kuqhathaniswa ne-placebo ().

Ngenkathi ezinye izifundo zingahambisani nokudla kwe-isoflavone namandla we-bone athuthukisiwe, khumbula ukuthi izifundo eziningi zisebenzisa izithako ze-isoflavone kunokudla kwesoy. Olunye ucwaningo lubonisa ukuthi ukudla kwesoya kukhuphula amazinga e-isoflavone ngaphezu kwama-supplements (,).

Amantongomane e-Soy awumthombo ocebile wama-isoflavones, angahle athuthukise ukuminyana kwamaminerali.

4. Kungasiza ekunciphiseni izimpawu zokunqamuka kokuya esikhathini

Ngesikhathi sokunqamuka kokuya esikhathini, amazinga e-estrogen ancipha, okuholela ekukhanyeni okushisayo, ekushintsheni kwemizwa, nakwezinye izimpawu. Njengoba ama-isoflavones ku-soy alingisa i-estrogen, angasiza ekunciphiseni izimpawu ().

Ucwaningo olulodwa lwamasonto ayisishiyagalombili kwabesifazane asebekhulile abangama-60 luthole ukuthi labo abadla inkomishi engu-1/2 (86 amagremu) yamantongomane esoya ngosuku bathola ukwehla okungu-40% kokushisa okushisayo, uma kuqhathaniswa nalabo abadla ukudla okufanayo ngaphandle kwamantongomane esoya () .

Ngokwengeziwe, ukubuyekezwa kwezifundo eziyi-17 kwabesifazane abaya esikhathini sokuya esikhathini kuye kwaveza ukuthi ukudla ama-soy isoflavones amasonto ayisithupha kuya ezinyangeni eziyi-12 kwehlise ukuqina kokushisa okungaphezu kuka-20%, uma kuqhathaniswa ne-placebo ().

Noma kunjalo, ezinye izifundo zinikeza imiphumela exubile. Ukubuyekezwa kwezifundo ze-10 kuqaphele ubufakazi obuncane bokuthi i-soy ithuthukisa izimpawu zokunqamuka kokuya esikhathini (,).

Ucwaningo luphakamisa nokuthi imiphumela yesoya emazingeni e-estrogen nezimpawu zokunqamuka kokuya esikhathini incike ekutheni abesifazane ngabodwa bacubungula kanjani ama-isoflavones ().

Ama-Isoflavones kumantongomane esoya alingisa i-estrogen futhi anganciphisa ukukhanya okushisayo nezinye izimpawu zokunqamuka kokuya esikhathini, kepha ucwaningo aluhambisani.

5. Kungavikela kumdlavuza othile

Ucwaningo lwamanje lokuhlola lubonisa ukuthi ukudla kwesoya kunganciphisa ubungozi bakho bomdlavuza webele nowendlala (,).

Noma kunjalo, imiphumela yesoya engcupheni yomdlavuza iphikisana kakhulu. Izifundo zezilwane ziveza imiphumela exubekile maqondana nama-soy isoflavones nokukhula kwesimila, ikakhulukazi umdlavuza webele ().

Noma imiphumela efana ne-estrogen yama-isoflavones iphakamisa ukuthi i-soy ingakhuphula ubungozi bomdlavuza webele, izifundo zabantu azikwesekeli lokhu ().

Ukubuyekezwa kwezifundo ezingama-35 kuxhumene nokudla kwesoya engcupheni encishisiwe yomdlavuza webele kwabesifazane abavela emazweni ase-Asia kepha abatholanga ukuhlangana phakathi kwesoy nomdlavuza webele kwabesifazane abavela emazweni aseNtshonalanga ().

Ngaphezu kwalokho, izifundo zihlobanisa ukudla kwe-soy cishe ne-30% engcupheni ephansi yomdlavuza wesinye (,).

Imiphumela ye-soy elwa nomdlavuza kungenzeka ingenxa yama-isoflavones, asebenza njengama-antioxidants, kanye ne-lunaisin, ekhuthaza ukufa kwesifo somdlavuza ku-test-tube kanye nasezifundweni zezilwane (,,).

Kodwa-ke, kudingeka ucwaningo olunzulu ngobungozi besoyisi nomdlavuza.

Amantongomane e-Soy angavikela kumdlavuza webele nowendlala, kepha kudingeka izifundo eziningi.

6. Iyahlukahluka kakhulu

Amantongomane esoya nebhotela lamantongomane ayatholakala online, kanye nezitolo eziningi zokudla.

Kulula ukuwafaka ekudleni nasezidlweni ezilula, kufaka phakathi amasaladi, i-trail mix, i-yogurt, ama-stir-fries, nezitsha ze-pasta. Kukhona ukunambitheka nezinhlobonhlobo ezahlukahlukene, ezinosawoti, ongenasawoti nezinongo.

Njengoba engewona amantongomane kwezobuchwepheshe, amantongomane esoya ayindlela efanelekayo kulabo abanemizimba yokungezwani namantongomane noma izihlahla.

Ibhotela le-Soy-nut lingasakazwa ku-toast, lingezwe kuma-smoothies, lihlanganiswe ne-oatmeal, noma lisetshenziswe njengediphu yemifino noma yezithelo. Ungayihlanganisa nejusi lewolintshi noma uviniga ukwenza okokugqoka nososo.

Ukuze uthole izinketho ezinempilo kunazo zonke, funa izinhlobo ezomisiwe noma ezibhakwe futhi aziqukethe owoyela bemifino abengeziwe, usawoti oweqile, noma izivimbelakuvunda.

Amantongomane ama-Soy anambitheka kahle nge-yogurt, amasaladi, kanye nama-stir-fries, kuyilapho ibhotela le-soy-nut lingeza kahle kakhulu kuma-sandwich, amasoso, nama-smoothies.

Okubalulekile

Amantongomane ama-Soy ayisidudla esimnandi, esimnandi esenziwe ngosoya abomisiwe.

Bacebile ngamaprotheni, i-fiber, i-fatty acids, kanye nezinhlanganisela zezitshalo ezizuzisayo ezibizwa ngama-isoflavones. Zingasiza kuphela ekunciphiseni isisindo kepha futhi zingakhuphula impilo yenhliziyo namathambo.

Uma unentshisekelo kulokhu kudla okuncomekayo, zama ukukufaka ekudleni kwakho nakukudla okulula.