Kodi soya, maubwino ndi momwe mungakonzekerere

Zamkati

• Mapindu azaumoyo
• 1. Kuchepetsa chiopsezo cha matenda amtima
• 2. Kuchepetsa zizindikiro za kusamba ndi PMS
• 3. Pewani mitundu ina ya khansa
• 4. Kusamalira thanzi la mafupa ndi khungu
• 5. Yesetsani kuchuluka kwa shuga wamagazi ndikuthandizani kuti muchepetse kunenepa
• Zambiri zaumoyo
• Momwe mungagwiritsire ntchito soya ndi maphikidwe
• 1. Chinsinsi cha Soy stroganoff
• 2. Burger wa soya

Soy, yemwenso amadziwika kuti soya, ndi mbewu yothiridwa mafuta, yokhala ndi mapuloteni azamasamba, omwe ndi am'banja la legume, omwe amadya kwambiri pazakudya zamasamba komanso kuti achepetse kunenepa, popeza ndibwino kusintha nyama.

Mbewuyi ili ndi zinthu zambiri za phenolic monga ma isoflavones, imatha kuteteza thupi ku matenda ena osatha ndipo imatha kuthana ndi zizindikilo zakusamba. Kuphatikiza apo, soya amakhalanso ndi fiber, mafuta osakwaniritsidwa, makamaka omega-3, mapuloteni amtengo wotsika komanso mavitamini ndi B, C, A ndi E monga michere ya magnesium ndi potaziyamu.

Mapindu azaumoyo

Chifukwa cha zinthu zosiyanasiyana, soya amakhala ndi maubwino angapo azaumoyo monga:

1. Kuchepetsa chiopsezo cha matenda amtima

Soy ali ndi ma antioxidants ambiri monga omega-3 ndi isoflavones, kuphatikiza pakukhala ndi michere yambiri, yomwe imathandizira kutsitsa cholesterol, LDL ndi triglycerides yonse. Mbewuyi imalepheretsanso kuwonekera kwa thrombosis, imalepheretsa kupanga mabala amafuta m'mitsempha ndikuthandizira kuwongolera kuthamanga kwa magazi. Mwanjira imeneyi, kudya soya pafupipafupi kumathandizira kuchepetsa chiopsezo cha matenda amtima.

2. Kuchepetsa zizindikiro za kusamba ndi PMS

Ma Isoflavones ali ndi mawonekedwe ofanana ndi estrogen ndi zochitika zomwe zimapezeka mthupi. Pazifukwa izi, zitha kuthandiza kuwongolera komanso kuchepetsa kuchuluka kwa mahomoniwa, kuthana ndi zizolowezi zakutha kwa msambo, monga kutentha kwambiri, kutuluka thukuta usiku komanso kukwiya, komanso kuthandizira kuchepetsa zizindikilo za kusamba msambo, kotchedwa PMS. Dziwani zithandizo zina zapakhomo za PMS.

3. Pewani mitundu ina ya khansa

Kuphatikiza pa ma isoflavones ndi omega-3, soya imakhalanso ndi mankhwala omwe amatchedwa lignins, omwe ali ndi antioxidant action, yoteteza maselo amthupi motsutsana ndi zopitilira muyeso zaulere. Pachifukwa ichi, kugwiritsa ntchito soya kumalumikizidwa ndi kupewa khansa ya m'mawere, prostate ndi colon.

4. Kusamalira thanzi la mafupa ndi khungu

Kudya kwa nyembazi kumathandizanso kulimbitsa mafupa, chifukwa kumachepetsa kuchotsa calcium mu mkodzo ndipo, mwanjira imeneyi, kumateteza matenda monga osteoporosis ndi osteopenia. Komabe, kumwa soya kumathandizanso kuti khungu likhale lolimba komanso lolimba, chifukwa limathandizira kupanga collagen ndi hyaluronic acid.

5. Yesetsani kuchuluka kwa shuga wamagazi ndikuthandizani kuti muchepetse kunenepa

Chifukwa imakhala ndi ulusi momwe imapangidwira, soya amatha kuthandizira kuwongolera magazi m'magazi, chifukwa amachepetsa kuyamwa kwa shuga wamagazi, ndikuthandizira kuwongolera matenda ashuga. Kuphatikiza apo, ma fiber ndi mapuloteni omwe amapezeka mu soya amathandizira kukulitsa kumverera kwa kukhuta, kuchepa kwa njala ndikukonda kuchepa thupi.

Zambiri zaumoyo

Gome lotsatirali likuwonetsa kapangidwe ka zakudya mu 100 g wa zinthu za soya.

Momwe mungagwiritsire ntchito soya ndi maphikidwe

Soya amatha kudyedwa ngati njere zophika, ufa kapena kudzera m'mapuloteni odulidwa, omwe amagwiritsidwa ntchito m'malo mwa nyama. Kuphatikiza pa njere, njira zina zodyera soya ndi mkaka wa soya ndi tofu, zomwe zimabweretsanso zabwino za legume iyi.

Kuti mupeze maubwino ena omwe atchulidwa pamwambapa, muyenera kudya 85 g wa soya wa kukhitchini, 30 g wa tofu kapena galasi limodzi la mkaka wa soya tsiku lililonse. Komabe, ndikofunikira kusankha zokonda za soya ndikupewa kusintha, chifukwa kumatha kuonjezera chiwopsezo chotenga kusintha kwa DNA yama cell, kuyambitsa kufooka kwa fetus komanso khansa.

1. Chinsinsi cha Soy stroganoff

Zosakaniza

• 1 1/2 chikho cha mapuloteni abwino a soya;
• 1 sing'anga anyezi, odulidwa;
• Supuni 3 za mafuta;
• 2 adyo ma clove;
• Supuni 6 za bowa;
• 2 tomato;
• Supuni 5 za msuzi wa soya;
• Supuni 1 ya mpiru;
• Bokosi laling'ono la 1 la kirimu wowawasa kuwala;
• Mchere ndi parsley kulawa.

Kukonzekera akafuna

Hydrate mapuloteni a soya ndi madzi otentha ndi msuzi wa soya. Chotsani madzi ochulukirapo ndikudula ma cubes a soya. Sakani anyezi ndi adyo mu mafuta, ndi kuwonjezera soya. Onjezani mpiru, tomato ndi bowa, ndikuphika kwa mphindi 10. Sakanizani zonona ndi parsley ndikutumikira.

2. Burger wa soya

Zosakaniza

• 1 kg ya nyemba za soya;
• Kaloti 6;
• 4 anyezi apakati;
• 3 cloves wa adyo;
• Mazira 4;
• 400 g wa zinyenyeswazi;
• Supuni 1 ya mafuta
• Mbola 1 oregano;
• Grated Parmesan kulawa;
• Mchere ndi tsabola kuti mulawe.

Kukonzekera akafuna

Lembani nyemba za soya m'madzi usiku umodzi kuti zizikhala zofewa mutaphika kwa maola atatu. Kenako, muyenera kudula ndi mwachangu anyezi, adyo ndi kaloti. Kenako, ikani nyemba za soya palimodzi ndikuwonjezera mchere ndi tsabola kuti mulawe, kuti muzitha kusakanikirana.

Zonse zikakonzedwa, onjezerani mazira ndi theka la zinyenyeswazi, sakanizani ndikudutsanso muzinyalala. Nyama ya soya iyi imatha kuzizidwa ngati hamburger kapena imathiridwa.