Amaprotheni weSoy: Ahle noma Ambi?

-Delile

• Amaqiniso Wezondlo
• Isiza Ekwakheni Imisipha Kodwa Kungase Kungabi Ukukhetha Amaprotheni Okuphumelela Kakhulu
• Kwangathi Kungasiza Ukwehlisa Isisindo
• Izinzuzo Zezempilo
• Izithiyo ezingenzeka
• Okusemqoka

AmaSoya angadliwa ephelele noma enziwe ngemikhiqizo eyahlukahlukene, kufaka phakathi i-tofu, i-tempeh, ubisi lwe-soy nezinye izindlela zobisi nenyama.

Ingabuye iguqulwe ibe yi-soy protein powder.

Kubantu abadla imifino kuphela, ama-vegans kanye nalabo abagwema noma abaphikisana nokudla okwenziwe ngobisi, amaprotheni wesoya avame ukusebenza njengomthombo omkhulu walesi sakhi esibalulekile.

Kodwa-ke, i-soy iwukudla okunempikiswano ngandlela thile.

Ngenkathi abanye beyicabanga njengendawo yokudla okunomsoco, abanye bakubona njengesitha sempilo.

Le ndatshana ibheka ubufakazi bokukutshela ukuthi amaprotheni wesoya muhle noma awalungile kuwe.

Amaqiniso Wezondlo

Amaphrotheni e-Soy ahlukanisa i-powder enziwa ngama-flakes e-soya ahlanjululwe ahlanzwe ngotshwala noma emanzini ukususa ushukela nefayibha yokudla. Babe sebephelelwe amanzi emzimbeni bese bephenduka impuphu.

Lo mkhiqizo uqukethe amafutha amancane kakhulu futhi awunayo i-cholesterol.

I-Soy protein powder isetshenziselwa ukwenza ifomula ye-soy yezinsana, kanye nezinhlobonhlobo zenyama nezindlela zobisi.

Nakhu okuqukethwe komsoco we-ounce elilodwa (ama-28 amagremu) we-soy protein peolate powder (1):

• Amakholori: 95
• Amafutha: 1 igremu
• AmaCarbs: 2 amagremu
• Umucu: 1.6 amagremu
• Amaprotheni: 23 amagremu
• Insimbi: U-25% we-Daily Value (DV)
• I-Phosphorus: 22% we-DV
• Yethusi: 22% we-DV
• I-Manganese: 21% we-DV

Yize kungumthombo ogxilile wamaprotheni, i-soy protein isolate powder nayo iqukethe ama-phytates, anganciphisa ukumuncwa kwamaminerali.

Ngenkathi ungumthombo omuhle wamaprotheni asuselwa ezitshalweni futhi ucebile ngomsoco, amaprotheni wesoya kanye ne-powder yawo aqukethe ama-phytates, anciphisa ukumuncwa kwamaminerali.

Isiza Ekwakheni Imisipha Kodwa Kungase Kungabi Ukukhetha Amaprotheni Okuphumelela Kakhulu

Ngokungafani namanye amaprotheni asuselwa ezitshalweni, amaprotheni wesoya ayiprotheni ephelele.

Lokhu kusho ukuthi iqukethe wonke ama-amino acid abalulekile umzimba wakho ongeke uwenze futhi odinga ukuwathola ekudleni.

Ngenkathi i-amino acid ngayinye ibamba iqhaza ekuhlanganisweni kwamaprotheni wemisipha, ama-amino acid ama-branched-chain (BCAAs) abaluleke kakhulu uma kukhulunywa ngokwakhiwa kwemisipha (,).

Ucwaningo oluthile lukhombisile ukuthi abantu abaphuza ama-gram angu-5.6 ama-BCAAs ngemuva kokuzivocavoca ukumelana nokukhuphuka okukhulu ngama-22% emaprotheni synthesis synthesis kunalabo abanikezwe i-placebo ().

Ngokuqondile, i-leucine ye-BCAA isebenzisa indlela ethile eshukumisa amaprotheni synthesis synthesis futhi isize ukwakha imisipha (,).

Uma kuqhathaniswa nama-protein we-whey ne-casein, amaprotheni e-soy ahlala endaweni ethile maphakathi nendawo lapho kuya khona amaprotheni synthesis synthesis.

Ucwaningo oluthile lukhombisile ukuthi isoya laliphansi kunama-protein we-whey maqondana nokuhlanganisa amaprotheni emisipha kepha lenza kangcono kune-casein. Abaphenyi baphetha ngokuthi lokhu kungabangelwa izinga lokugaya noma okuqukethwe kwe-leucine ().

Ngokufanayo, ucwaningo lokubuyekeza luthole ukuthi i-whey protein isekela amaprotheni synthesis synthesis kangcono kunamaprotheni we-soy kubantu abasha kanye nabantu abadala ().

Kuyathakazelisa ukuthi i-soy ingakusiza kakhulu uma ihlanganiswa namanye amaprotheni.

Olunye ucwaningo luphakamisa ukuthi ukuhlanganisa amaprotheni obisi kanye nesoya kungahle kuholele ekuhlanganisweni okukhulu kwamaprotheni we-muscle kune-whey, casein noma soy kuphela ().

Yize amaprotheni e-soy aqukethe i-BCAA leucine futhi athuthukise amaprotheni synthesis synthesis ngezinga elithile, kubonakala ngathi aphansi kunama-protein we-whey wokwakha imisipha.

Kwangathi Kungasiza Ukwehlisa Isisindo

Ucwaningo lukhombisa ukuthi ukudla okunama-protein amaningi kungaholela ekunciphiseni isisindo, noma ngabe akunamkhawulo kuma-calories noma izakhamzimba (,,).

Kodwa-ke, ubufakazi buhlanganisiwe maqondana nobudlelwano phakathi kwamaprotheni we-soy kanye nokwehla kwesisindo.

Olunye ucwaningo lukhombisa ukuthi amaprotheni wesoya angakhuphula ukulahleka kwesisindo ngendlela efanele njengamaprotheni asuselwa ezilwaneni.

Kokunye ukuhlola, abesilisa abangama-20 abanesisindo sokukhuluphala babambe iqhaza kukho konke ukudla okune-protein ephezulu, kanye nokudla okunama-protein aphezulu. Ukudla kwangempela kwakusetshenziswa esikhundleni sokufakwa esikhundleni sokudla okususelwa kusoya ().

Ukulawulwa kwesifiso sokudla kanye nokwehla kwesisindo bekufana kuwo womabili amaqembu. Abaphenyi baphetha ngokuthi izidlo ezinamaprotheni aphezulu ezisuselwa ku-soy bezisebenza ngempumelelo ekunciphiseni isisindo njengezidlo ezinamaprotheni asezilwaneni.

Olunye ucwaningo lokuncipha kwesonto lama-12 luthole imiphumela efanayo ne-soy protein powder. Ababambiqhaza bathola okufakwa esikhundleni sokudla okususelwa kusoya noma okungasekelwe kusoya. Kokubili kuholele ekwehleni kwesisindo esiphakathi kwamakhilogremu ayi-17.2 (7.8 kg) ekupheleni kocwaningo ().

Ngaphezu kwalokho, isifundo esisodwa kubantu abanesifo sikashukela nokukhuluphala ngokweqile sakhombisa ukuthi okunye okufakwa esikhundleni sokudla okuncike emaprotheni, njengokunyakaziswa, kungahle kube ngaphezulu kokudla okujwayelekile kokunciphisa umzimba ().

Labo abadle ukudla okufakwa esikhundleni se-soy-protein balahlekelwe isilinganiso esingamakhilogremu ama-4.4 (2 kg) ngaphezu kwalabo abalandela ukudla okujwayelekile.

Kodwa-ke, ngenkathi ezinye izifundo zibheka izinzuzo zokwehlisa isisindo, ukubuyekezwa kwezifundo ezingama-40 ezihlola umthelela wamaprotheni wesoya esisindweni, ukuzungeza okhalweni nobukhulu bamafutha akutholanga miphumela emihle ().

Kukonke, ubufakazi bokudla amaprotheni esoya okwehlisa isisindo abunamandla njengamanye amaprotheni afana ne-whey ne-casein (,).

Olunye ucwaningo lukhombisa ukuthi i-soy ingasebenza ekwehliseni isisindo, kodwa ubufakazi buhlanganisiwe futhi abukhombisi ukuthi busebenza kangcono kunamanye amaprotheni.

Izinzuzo Zezempilo

Olunye ucwaningo lubonisa ukuthi ukufaka amaprotheni e-soy ekudleni kwakho kunganikeza izinzuzo ezahlukahlukene zezempilo.

Isibonelo, ukudla kwesoya kubonakala kunemiphumela emihle empilweni yenhliziyo. Ekubuyekezweni kwezifundo ezingama-35, ukusetshenziswa kwesoya kwehlise i-cholesterol "embi" ye-LDL futhi yaphakamisa "okuhle" i-cholesterol ye-HDL (19).

Okunye ukubuyekeza kukhombisile ukuthi ukufaka amaprotheni ezilwane esikhundleni ngamagremu angama-25 noma ngaphezulu kwamaprotheni wesoya kuholele ekwehleni kwe-cholesterol ephelele, amazinga “amabi” e-LDL cholesterol kanye ne-triglyceride ().

Mayelana nomdlavuza, ubufakazi buvela buxubile.

Ucwaningo oluningi lokubuka lubone umphumela wokuvikela wokudla okunesoya ephezulu.

Kodwa-ke, bayaqaphela ukuthi kuhlala kungaziwa ukuthi lokhu kuyasebenza yini kumaphrotheni we-soy ahlukanise i-powder noma amanye amaprotheni aqoshwe ngemifino enziwe ngosoya.

Ezinye izifundo ezibhekwayo nezilawulwa ngamacala zixhumanisa ukudla kwesoya engcupheni encishisiwe yomdlavuza webele (,,).

Noma kunjalo abanye abakhombisi nzuzo yokuvikela ukusebenzisa i-soy yalolu hlobo lomdlavuza. Ucwaningo olulodwa luye lwahlanganisa nokufakwa kwesoya ekukhiqizeni ukukhiqizwa kwamangqamuzana okusheshayo emabeleni abesifazane besifazane abangaphambi kokuya esikhathini, okungenzeka kwandise amathuba okuba nomdlavuza webele (,).

Lapho kukhulunywa ngendima yesoya empilweni yamadoda, ezinye izifundo zokuhlola zibonisa ukuthi ukudla ukudla kwesoya kunganciphisa ingozi yomdlavuza wendlala emadodeni amadala (, 27).

Yize imiphumela yezifundo zokubuka iyakhuthaza, izivivinyo zomtholampilo womuntu emiphumeleni engahle ibe nomdlavuza wokuvikela ushukela ayiqondakali kuleli phuzu.

Ngokwengeziwe, izifundo eziningi zisuselwa ekudleni kwesoya esikhundleni se-soy protein powder ikakhulukazi.

Noma kunjalo, amaprotheni e-soy angasebenza njengomthombo omuhle wamaprotheni asekelwe ezitshalweni zabantu abangadli amaprotheni ezilwane, kufaka phakathi abadla imifino kanye nemifino, okubavumela ukuthi bathole izinzuzo ezibalulekile zalesi sakhi ().

Ukudla kwesoy kunganikeza izinzuzo ezingaba khona zezempilo njengokunciphisa i-cholesterol futhi mhlawumbe kunciphise nomdlavuza, kepha kudingeka olunye ucwaningo.

Izithiyo ezingenzeka

Abanye abantu banokukhathazeka ngesoya.

Njengoba kushiwo, amaprotheni e-soy aqukethe ama-phytates, awaziwa nangokuthi ama-antinutrients. Lokhu kunciphisa ukutholakala kwensimbi ne-zinc kumaphrotheni wesoya (,).

Kodwa-ke, ama-phytates awayithinti kabi impilo yakho ngaphandle uma ukudla kwakho kungalingani kahle futhi uthembele kumaprotheni wesoya njengomthombo wensimbi ne-zinc.

Kukhona nokukhathazeka okuthile ukuthi ukudla kwesoya kungathinta umsebenzi wegilo lomuntu.

Ama-isoflavones ekusebenzeni kwesoya njengama-goitrogens angaphazamisa ukusebenza kwe-thyroid nokukhiqizwa kwamahomoni (,).

Kodwa-ke, kunezifundo ezahlukahlukene ezibonisa ukuthi i-soy ayinayo noma inomthelela omncane kakhulu ekusebenzeni kwe-thyroid kubantu (32, 33, 34).

Ngaphezu kwalokho, abantu abaningi bahlala bengenalutho ngamaphrotheni wesoya ngenxa yokuqukethwe yi-phytoestrogen, ngoba besaba ukuthi ama-phytoestrogens angaphazamisa amazinga e-hormone emvelo emzimbeni.

Ama-phytoestrogens ayizinhlanganisela zamakhemikhali ezenzeka ngokwemvelo ezitshalweni futhi anezinto ezifana ne-estrogen ezibopha ama-estrogen receptors emzimbeni wakho. USoy ungumthombo ophawulekayo walaba ().

Yize kunjalo i-soy protein powder yenziwa ngosoya ohlanziwe otshwaleni nasemanzini, okususa ingxenye enhle yokuqukethwe kwe-phytoestrogen (,).

Ngokufanayo, amadoda amaningi akhathazeka ukuthi amaprotheni e-soy angawehlisa amazinga awo e-testosterone, kepha ucwaningo alusekeli lesi simangalo.

Ucwaningo olunzulu lokubuyekeza lukhombisile ukuthi ukudla kwesoya noma isoy isoflavone supplements akuguquli izinyathelo ze-testosterone emadodeni ().

Ekugcineni, imikhiqizo yesoya iyimpikiswano ngoba ivame ukuguqulwa ngokofuzo (GMO). Okwamanje abukho ubufakazi obuhle bokuthi ukudla ubhontshisi osungulwe ngofuzo kunemiphumela emibi yezempilo uma kuqhathaniswa nezinhlobo ezingezona eze-GMO.

Eziningi zezithiyo ezingaba khona zesoya zibangelwa ukudla i-soy ngokujwayelekile, hhayi ikakhulukazi i-soy protein powder. Ucwaningo oluningi ludinga ukwenziwa kumaphrotheni we-soy powder ikakhulukazi ukubona ukuthi luyithinta kanjani impilo.

Ngenkathi kukhona ezinye izingqinamba ezingaba khona ekudleni i-soy, ubufakazi buthakathaka futhi busikisela ukuthi abantu abaningi bangadla isoya ngaphandle kwezinkinga.

Okusemqoka

I-Soy protein ingumthombo ophelele wamaprotheni. Kungasiza ukwakhiwa kwemisipha kepha hhayi kanye ne-whey protein.

Sekukonke, i-soy iphephile kubantu abaningi futhi ingahlinzeka ngezinzuzo zezempilo, kufaka phakathi ukwehlisa isisindo.

Uma uthanda ukunambitheka noma udla okususelwe esitshalweni, qhubeka uzame i-soy protein.