Zopindulitsa Zabwino Zaumoyo za Edamame

Zamkati

• Kodi Edamame ndi Chiyani?
• 1. Mapuloteni ambiri
• 2. Mutha Kutsitsa Cholesterol
• 3. Samakweza Magazi Shuga
• 4. Wolemera Mavitamini ndi Mchere
• 5. Mutha Kuchepetsa Kuopsa Kwa Khansa Ya M'mawere
• 6. Mutha Kuchepetsa Zizindikiro Za Kutha Kusamba
• 7. Mutha Kuchepetsa Kuopsa Kwa Khansa ya Prostate
• 8. Zitha Kuchepetsa Kutaya Mafupa
• Momwe Mungaphike ndi Kudya Edamame
• Mfundo Yofunika Kwambiri

Soya ndi imodzi mwazomera zodziwika bwino padziko lonse lapansi.

Amakonzedwa kukhala zakudya zosiyanasiyana, monga mapuloteni a soya, tofu, mafuta a soya, msuzi wa soya, miso, natto ndi tempeh.

Soya amadyedwanso athunthu, kuphatikiza soya wosakhwima wotchedwa edamame. Mwambo wodyedwa ku Asia, edamame ikufalikira kumayiko akumadzulo, komwe amadyedwa ngati chotupitsa.

Nkhaniyi ikulemba madamu omwe amapindulitsa kwambiri asayansi.

Kodi Edamame ndi Chiyani?

Nyemba za Edamame ndizokwanira, soya wosakhwima, nthawi zina amatchedwa soya wamtundu wa masamba.

Amakhala obiriwira komanso amtundu wosiyana ndi nyemba za soya wamba, zomwe nthawi zambiri zimakhala zofiirira, zotanuka kapena beige.

Nyemba za Edamame nthawi zambiri zimagulitsidwa zikadali zotsekemera, zomwe sizinayenera kudyedwa. Muthanso kugula edamame yokhazikika, popanda nyembazo.

Ku US, edamame ambiri amagulitsidwa achisanu. Nthawi zambiri, mutha kutentha nyemba mosavuta powotcha, kuwotcha, kuyika poto kapena kuyiyika kwama microwave kwa mphindi zochepa.

Pachikhalidwe, amakonzedwa ndi uzitsine wa mchere ndikuwonjezera msuzi, mphodza, saladi ndi mbale zamkaka, kapena amangodya ngati chotukuka.

Edamame amatumizidwa m'mabala a sushi komanso m'malesitilanti ambiri achi China ndi Japan. Mutha kuzipeza m'misika yayikulu kwambiri ku US, makamaka pagawo lazomera lachisanu. Masitolo ambiri azakudya amanyamula.

Koma edamame ali wathanzi? Yankho lake limadalira amene mumamufunsa.

Zakudya za soya zimatsutsana. Anthu ena amapewa kudya nyemba za soya pafupipafupi, mwina chifukwa zimatha kusokoneza chithokomiro ().

Kuti mudziwe zambiri pazovuta za anthu, werengani nkhaniyi.

Komabe, ngakhale zili ndi nkhawa izi, edamame ndi soya amathanso kukhala ndi maubwino angapo azaumoyo. M'munsimu muli pamwamba 8.

1. Mapuloteni ambiri

Kupeza mapuloteni okwanira ndikofunikira kuti mukhale ndi thanzi labwino.

Vegans ndi iwo omwe samakonda kudya zakudya zamtundu wa protein ayenera kusamala kwambiri zomwe amadya tsiku ndi tsiku.

Chodetsa nkhaŵa ndi kuchuluka kwa mapuloteni m'zakudya zambiri zamasamba. Komabe, pali zochepa kupatula.

Mwachitsanzo, nyemba ndi zina mwazinthu zabwino kwambiri zopangira mapuloteni. M'malo mwake, ndiye mwala wapakona wazakudya zambiri zamasamba ndi zamasamba.

Chikho (155 magalamu) cha edamame yophika chimapereka pafupifupi magalamu 18.5 a mapuloteni (2).

Kuphatikiza apo, soya ndimtundu wonse wamapuloteni. Mosiyana ndi mapuloteni ambiri azomera, amapereka zonse zofunika kwa amino acid zomwe thupi lanu limafunikira, ngakhale sizabwino kwambiri ngati mapuloteni azinyama ().

Edamame ili ndi mapuloteni pafupifupi 12%, yomwe ndi ndalama yabwino pachakudya chomera. Komanso ndi gwero labwino la mapuloteni, lopatsa amino acid onse ofunikira.

2. Mutha Kutsitsa Cholesterol

Kafukufuku wowonera walumikizitsa cholesterol modabwitsa kwambiri ndi chiopsezo chowonjezeka cha matenda amtima (,).

Kafukufuku wina adatsimikiza kuti kudya magalamu 47 a mapuloteni a soya patsiku kumatha kutsitsa cholesterol yonse ndi 9.3% ndi LDL ("yoyipa") ya cholesterol ndi 12.9% ().

Kusanthula kwina kwamaphunziro kunapeza kuti magalamu 50 a mapuloteni a soya patsiku amachepetsa milingo ya cholesterol ya LDL ndi 3% ().

Sizikudziwika ngati kusintha kwakuchepa kwama cholesterol m'matenda angatanthauzenso chiwopsezo cha matenda amtima.

Ngakhale izi sizikutsimikizika, US Food and Drug Administration (FDA) ivomereza madandaulo azaumoyo a mapuloteni a soya popewa matenda amtima ().

Kuphatikiza pa kukhala gwero labwino la mapuloteni a soya, edamame ili ndi michere yambiri, ma antioxidants ndi vitamini K.

Zomera izi zimatha kuchepetsa chiwopsezo cha matenda amtima ndikukhala ndi mbiri yamadzimadzi am'magazi, kuchuluka kwa mafuta kuphatikiza cholesterol ndi triglycerides (,).

Edamame ili ndi mapuloteni ambiri, ma antioxidants ndi ma fiber omwe amachepetsa kuchepa kwa cholesterol. Komabe, sizikudziwika ngati kudya edamame kumakhudza chiwopsezo cha matenda amtima.

3. Samakweza Magazi Shuga

Omwe amadya ma carbs osungika mosavuta, monga shuga, amakhala pachiwopsezo chowonjezeka cha matenda osachiritsika (,).

Izi ndichifukwa choti chimbudzi chofulumira komanso kuyamwa kwa carb kumapangitsa kuti shuga azikhala m'mwazi, womwe umadziwika kuti hyperglycemia.

Monga nyemba zina, edamame sichikulitsa kwambiri shuga m'magazi.

Ndi ochepa mu carbs, okhudzana ndi mapuloteni ndi mafuta. Imakhalanso yotsika kwambiri pamndandanda wa glycemic, muyeso wamomwe zakudya zimakulira shuga m'magazi (13,).

Izi zimapangitsa edamame kukhala yoyenera kwa anthu omwe ali ndi matenda ashuga. Ndiwowonjezeranso bwino pazakudya zochepa.

Edamame ndi yotsika kwambiri mu carbs. Ndi abwino kwa anthu omwe ali ndi matenda a shuga amtundu wa 2, komanso omwe amatsata zakudya zochepa.

4. Wolemera Mavitamini ndi Mchere

Edamame ili ndi mavitamini ndi michere yambiri, komanso fiber.

Gome ili m'munsi likuwonetsa milingo ya mavitamini ndi michere yayikulu mu ma ounike 3.5 (100 magalamu) a edamame ndi soya okhwima, kuyerekeza awiri (2, 15).

Edamame ili ndi vitamini K wambiri komanso ma folate kuposa ma soya okhwima.

M'malo mwake, ngati mungadye chikho chonse (155 magalamu), mupeza pafupifupi 52% ya RDI ya vitamini K komanso yoposa 100% yopeka.

Edamame ali ndi mavitamini ndi michere yambiri, makamaka vitamini K ndi folate.

5. Mutha Kuchepetsa Kuopsa Kwa Khansa Ya M'mawere

Mbewu za soya zili ndi mankhwala ambiri otchedwa isoflavones.

Ma Isoflavones amafanana ndi mahomoni ogonana aakazi a estrogen ndipo amatha kumangirira mopepuka kuma receptors ake, omwe amakhala pama cell mthupi lonse.

Popeza estrogen imalingaliridwa kuti imalimbikitsa mitundu ina ya khansa, monga khansa ya m'mawere, ofufuza ena amakhulupirira kuti kudya nyemba zambiri za soya ndi ma isoflavones zitha kukhala zowopsa.

Kafukufuku wowunikira angapo adalumikiza kudya kwambiri kwa zinthu za soya kapena ma isoflavones omwe ali ndi minofu yambiri ya m'mawere, zomwe zitha kuwonjezera chiopsezo cha khansa ya m'mawere (,,).

Komabe, kafukufuku wofanana kwambiri akuwonetsa kuti kudya kwambiri soya ndi zinthu za soya kumachepetsa pang'ono chiopsezo cha khansa ya m'mawere (,,).

Amanenanso kuti kudya kwambiri zakudya zopangidwa ndi isoflavone kumayambiriro kwa msinkhu kungateteze ku khansa ya m'mawere pambuyo pake (,,).

Ofufuza ena sanapeze zoteteza ku soya pachiwopsezo cha khansa ya m'mawere ().

Komabe, maphunziro olamulidwa kwa nthawi yayitali amafunikira asanapeze mfundo zomveka.

Kafukufuku wowunikira akuwonetsa kuti zakudya zopangidwa ndi soya monga edamame zitha kuchepetsa ngozi ya khansa ya m'mawere, koma si maphunziro onse omwe amavomereza.

6. Mutha Kuchepetsa Zizindikiro Za Kutha Kusamba

Kusamba ndi gawo la moyo wa mzimayi akasiya kusamba.

Mkhalidwe wachilengedwewu nthawi zambiri umalumikizidwa ndi zizindikilo zoyipa, monga kutentha, kusinthasintha kwamalingaliro ndi thukuta.

Kafukufuku akuwonetsa kuti nyemba za soya ndi ma isoflavones amatha kuchepetsa pang'ono zovuta pakutha kwa thupi (,,,).

Komabe, si amayi onse omwe amakhudzidwa ndi ma isoflavones ndi zinthu za soya motere. Pofuna kupeza maubwino awa, azimayi amafunika kukhala ndi mitundu yoyenera ya mabakiteriya am'matumbo ().

Mitundu ina ya mabakiteriya imatha kusintha ma isoflavones kukhala equol, mankhwala omwe amakhulupirira kuti ndiwo amachititsa zabwino zambiri za soya. Anthu omwe ali ndi mabakiteriya amtunduwu amatchedwa "opanga equol" ().

Kafukufuku wowongoleredwa adawonetsa kuti kutenga 135 mg ya isoflavone zowonjezera patsiku kwa sabata imodzi - zofanana ndi kudya magalamu a 68 a soya patsiku - amachepetsa zizindikiritso za menopausal mwa iwo okha omwe amapanga equol ().

Opanga ma equol amapezeka kwambiri pakati pa anthu aku Asia kuposa Western ().

Izi zitha kufotokozera chifukwa chomwe azimayi aku Asia sangakumane ndi zisonyezo zokhudzana ndi kusamba, poyerekeza ndi azimayi akumayiko akumadzulo. Kugwiritsa ntchito kwambiri soya ndi zinthu za soya kumatha kutengapo gawo.

Komabe, umboniwo siwofananira kwathunthu. Kafukufuku wowerengeka walephera kuzindikira zovuta zilizonse za isoflavone zowonjezera kapena zinthu za soya pazizindikiro za menopausal (,,).

Komabe, maphunzirowa sanasiyanitse pakati pa omwe akutenga nawo mbali ndi omwe sanali, omwe atha kufotokoza kusowa kwawo kwakukulu.

Kafukufuku wochuluka akusonyeza kuti kudya zakudya za soya kungachepetse zizindikiro za kutha msinkhu. Komabe, umboniwo ndi wosagwirizana.

7. Mutha Kuchepetsa Kuopsa Kwa Khansa ya Prostate

Khansa ya prostate ndi mtundu wachiwiri wofala kwambiri wa khansa mwa amuna. Pafupifupi m'modzi mwa asanu ndi awiri amakhala ndi khansa ya prostate nthawi ina m'moyo wake (,).

Kafukufuku akuwonetsa kuti zakudya za soya, monga edamame, sizimangopindulitsa azimayi. Angathenso kuteteza ku khansa mwa amuna.

Kafukufuku wowerengeka akuwonetsa kuti zopangidwa ndi soya zimalumikizidwa ndi chiopsezo chochepa cha 30% cha khansa ya prostate (,,).

Kafukufuku wowerengeka amathandizanso, koma kafukufuku amafunika asanapange mayankho olimba (,,,).

Umboni ukusonyeza kuti kudya zinthu za soya kungateteze ku khansa ya prostate, koma maphunziro ena amafunika.

8. Zitha Kuchepetsa Kutaya Mafupa

Osteoporosis, kapena kutayika kwa mafupa, ndichikhalidwe chodziwika ndi mafupa osalimba komanso osalimba omwe ali pachiwopsezo chachikulu chophwanyika. Ndizofala makamaka kwa okalamba.

Kafukufuku wowerengeka adapeza kuti kudya zakudya za soya, zomwe zili ndi ma isoflavones, kumachepetsa chiopsezo cha kufooka kwa mafupa kwa amayi omwe atha msambo (,).

Izi zimathandizidwa ndi kafukufuku wapamwamba kwambiri azimayi a postmenopausal omwe akuwonetsa kuti kutenga soya isoflavone zowonjezerapo kwa zaka ziwiri kumachulukitsa kuchuluka kwa omwe amatenga nawo gawo m'mimba ().

Ma Isoflavones atha kukhala ndi maubwino omwewo mwa azimayi otha msinkhu. Kafukufuku wina adawonetsa kuti kutenga 90 mg ya isoflavones tsiku lililonse kwa miyezi itatu kapena kupitilira apo kungachepetse kutayika kwa mafupa ndikulimbikitsa kupanga mafupa ().

Komabe, si maphunziro onse omwe amavomereza. Kuwunikanso kwina kwamaphunziro azimayi kunatsimikizira kuti kutenga 87 mg ya isoflavone zowonjezera patsiku kwa chaka chimodzi sikuchulukitsa kwambiri kuchuluka kwa mchere wamafupa ().

Monga mankhwala ena a soya, edamame ili ndi ma isoflavones ambiri. Komabe, sizikudziwika bwinobwino kuti zimakhudza bwanji thanzi la mafupa.

Ma Isoflavones amatha kuteteza motsutsana ndi mafupa azaka zapakati komanso azimayi achikulire. Ngakhale edamame ili ndi ma isoflavones, zotsatira za zakudya zathunthu sizikuwonetsa phindu lazinthu zakutali.

Momwe Mungaphike ndi Kudya Edamame

Edamame itha kugwiritsidwa ntchito chimodzimodzi ndi mitundu ina ya nyemba.

Komabe, imagwiritsidwa ntchito ngati masamba - kuwonjezeredwa m'masaladi kapena kudyedwa panokha ngati chotupitsa.

Edamame nthawi zambiri amatumizidwa m'matumba ake osadyeka. Tulutsani nyemba musanadye.

Kuphika ndikosavuta. Mosiyana ndi nyemba zina zambiri, edamame safuna nthawi yayitali kuphika. Kuwiritsa kwa mphindi 3-5 kumakhala kokwanira, koma kumathandizanso kutenthedwa, kusungunuka ndi ma microwave kapena kukazinga.

Nawa maphikidwe angapo omwe angakupatseni malingaliro amomwe mungakonzekere edamame:

• Edamame ya adyo
• Edamame puree ndi tchizi pa toast
• Edamame avocado dip

Edamame nthawi zambiri imadyedwa yokha, ngati chotupitsa. Komabe, imatha kukonzedwa m'njira zosiyanasiyana, yokongoletsedwa ndi adyo kapena kuviika.

Mfundo Yofunika Kwambiri

Edamame ndi nyemba zokoma, zopatsa thanzi zomwe ndi njira yabwino kwambiri yopanda zakudya.

Komabe, palibe kafukufuku amene adawunika momwe edamame imakhudzira thanzi lake.

Kafukufuku wambiri amatengera magawo a soya omwe amakhala patali ndipo nthawi zambiri sizimadziwika ngati zakudya zonse za soya zili ndi maubwino ofanana.

Ngakhale umboniwo ndi wolimbikitsa, maphunziro ena amafunika asanafike ochita kafukufuku kuti athe kupeza mayankho otsimikizika pazabwino za edamame.