Soy

Anthu akhala akudya nyemba za soya kwa zaka pafupifupi 5000. Soya ali ndi mapuloteni ambiri. Mapuloteni ochokera ku soya amafanana ndi mapuloteni ochokera kuzakudya zanyama.

Soy mu zakudya zanu amachepetsa cholesterol. Kafukufuku wambiri amathandizira izi. US Food and Drug Administration (FDA) ivomereza kuti magalamu 25 patsiku la mapuloteni a soya amachepetsa chiopsezo cha matenda amtima. Thandizo la thanzi la zinthu za soya limatha kukhala chifukwa cha mafuta awo a polyunsaturated, fiber, mchere, mavitamini, ndi mafuta ochepa.

Ma Isoflavones omwe amapezeka mwachilengedwe mu zinthu za soya amatha kutenga nawo mbali popewa khansa ina yokhudzana ndi mahomoni. Kudya chakudya chomwe chimakhala ndi soya wocheperako usanakule kungachepetse chiopsezo cha khansa ya m'mawere ndi yamchiberekero mwa amayi. Komabe, kudya kwa soya mwa amayi omwe ali ndi postmenopausal kapena ali ndi khansa sikudziwikabe bwinobwino. Soya wathunthu wazogulitsa monga tofu, mkaka wa soya ndi edamame ndi bwino kusungunuka soya monga mapuloteni a soya omwe amapezeka m'makampani ambiri otukuka.

Ubwino wogwiritsa ntchito zowonjezera isoflavone mu chakudya kapena mapiritsi popewa kapena kuchiza khansa sichinatsimikizidwe. Kukhoza kwa zowonjezerazi kuti muchepetse kusamba kwa kusintha kwa nthawi monga kutentha kwa moto sikunatchulidwe.

Sizinthu zonse za soya zomwe zimakhala ndi mapuloteni ofanana. Mndandanda wotsatirawu uli ndi mapuloteni azakudya zina zodziwika bwino za soya. Zinthu zomanga thupi kwambiri zili pamwambapa.

• Kupatula mapuloteni a soya (ophatikizidwa pazakudya zambiri za soya, kuphatikiza soseji ya soya ndi ma burger a soya)
• Soy ufa
• Nyemba zonse
• Nthawi
• Tofu
• Mkaka wa soya

Kuti mudziwe zamapuloteni muzakudya zopangidwa ndi soya:

• Onetsetsani chizindikiro cha Nutrition Facts kuti muwone magalamu a mapuloteni potumikira.
• Onaninso mndandanda wa zosakaniza. Ngati chinthu chili ndi mapuloteni a soya okhaokha (kapena mapuloteni a soya olekanitsidwa), mapuloteniwo ayenera kukhala okwera kwambiri.

Zindikirani: Pali kusiyana pakati pa zowonjezera za soya mwa mapiritsi kapena makapisozi ndi mapuloteni a soya. Zakudya zambiri za soya zimapangidwa ndi ma isoflavones okhazikika a soya. Zinthu izi zitha kuthandiza kuthana ndi kusamba. Komabe, palibe umboni wokwanira wothandizira ma isoflavones a soya pazinthu zina zathanzi, monga kutsitsa cholesterol.

Anthu omwe sagwirizana ndi soya alibe zovuta zina chifukwa chodya zakudya izi. Zotsatira zoyipa za mankhwala omwe amamwa ndi mapuloteni owonjezera a soya amatha kuphatikizira kupweteka m'mimba, kudzimbidwa, ndi kutsegula m'mimba.

Kwa akuluakulu, magalamu 25 patsiku la mapuloteni a soya amatha kuchepetsa chiopsezo cha matenda amtima.

Zakudya za soya ndi mkaka wa mwana wa soya nthawi zambiri amagwiritsidwa ntchito kwa ana omwe ali ndi vuto la mkaka. Palibe kafukufuku amene wasonyeza ngati mapuloteni a soya kapena ma isoflavone othandizira ali othandiza kapena otetezeka pagululi. Chifukwa chake, zopanga za soya zakutali sizili zoyenera kwa ana panthawiyi.

• Soy

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Kusagwirizana kwa mahormonal kwa kusamba kwam'magazi komwe kumakhudzana ndi kusamba: 2015 position of the North American Menopause Society. Kusamba. 2015; 22 (11): 1155-1172; mafunso 1173-1174. PMID: 26382310 www.ncbi.nlm.nih.gov/pubmed/26382310. (Adasankhidwa)

Qiu S, Jiang C. Soy ndi isoflavones kumwa ndi kupulumuka kwa khansa ya m'mawere ndi kubwereza: kuwunika mwatsatanetsatane ndikuwunika meta. Mankhwala a Eur J. 2018: 1853-1854. PMID: 30382332 www.ncbi.nlm.nih.gov/pubmed/30382332. (Adasankhidwa)

Matumba a FM, Lichtenstein A; American Heart Association Komiti Yazakudya, et al. Mapuloteni a Soy, ma isoflavones, ndi thanzi lamtima: American Heart Association Science Advisory for akatswiri ochokera ku Nutrition Committee. Kuzungulira. 2006; 113 (7): 1034-1044. (Adasankhidwa) PMID: 16418439 www.ncbi.nlm.nih.gov/pubmed/16418439. (Adasankhidwa)

Taku K, Melby MK, Kronenberg F, Kurzer MS, Messina M. Kuchotsa kapena kupanga ma soya isoflavones amachepetsa kutentha kwa msambo komanso kuuma kwamphamvu: kuwunika mwatsatanetsatane ndikuwunika meta kwamayeso olamulidwa mosasintha. Kusamba. 2012; 19 (7): 776-790. PMID: 22433977 www.ncbi.nlm.nih.gov/pubmed/22433977. (Adasankhidwa)

Inu J, Sun Y, Bo Y, et al. Mgwirizano wapakati pazakudya za isoflavones kudya ndi chiwopsezo cha khansa ya m'mimba: kusanthula meta kwamaphunziro azachipatala. BMC Zaumoyo Pagulu. 2018; 18 (1): 510. PMID: 29665798 www.ncbi.nlm.nih.gov/pubmed/29665798. (Adasankhidwa)