Ubwino Wabwino 6 Wa Mtedza Wa Soy

Zamkati

• 1. Limbikitsani thanzi la mtima
• 2. Mulole kuti muchepetse kunenepa
• 3. Angalimbikitse thanzi la mafupa
• 4. Zitha kuthandizira kuchepetsa kusamba kwa kusamba
• 5. Atha kuteteza ku khansa zina
• 6. Zosunthika kwambiri
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mtedza wa soya ndi chotupitsa chomwe chimapangidwa kuchokera ku nyemba zokhwima za soya zomwe zaviikidwa m'madzi, kuthiridwa, ndikuphika kapena kukazinga.

Amalawa mofananamo ndi zinthu zina za soya koma amakhala ndi kapangidwe kake ka mtedza ndipo amathanso kukhala batala wa nati.

Popeza mtedza wa soya umakhala ndi michere yambiri, mapuloteni azomera, ma isoflavones, ndi zakudya zina zingapo, zitha kulimbikitsa kuchepa thupi komanso kulimbitsa thanzi lam'mafupa, mwazinthu zina.

Nazi zabwino zisanu ndi chimodzi zopindulitsa za mtedza wa soya.

1. Limbikitsani thanzi la mtima

Kudya mtedza wa soya kungathandize kuchepetsa mafuta m'thupi komanso kusintha zina zomwe zingayambitse matenda amtima.

Ngakhale makinawo samamveka bwino, ma fiber, protein, ndi alpha-linolenic acid (ALA) mu soya amatenga gawo (,).

Soy mulinso ma isoflavones, omwe amatsanzira estrogen ndipo amakhala ngati ma antioxidants mthupi lanu (3).

Kuwunikanso maphunziro a 35 kwapeza kuti kudya zinthu za soya kumachepetsa kwambiri ma cholesterol a LDL (oyipa) ndikuwonjezera ma cholesterol a HDL (abwino), makamaka kwa omwe ali ndi cholesterol ().

Kafukufuku wina akuwonetsa kuti mtedza wa soya umakhudza ma cholesterol kuposa mitundu ina ya soya ().

Kuphatikiza apo, kafukufuku wamasabata asanu ndi atatu mwa amayi 60 adazindikira kuti kudya magalamu 25 a mapuloteni ochokera ku mtedza wa soya patsiku kumachepetsa kuthamanga kwa magazi ndi ma diastolic ndi 9.9% ndi 6.8%, motsatana, mwa iwo omwe ali ndi kuthamanga kwa magazi, poyerekeza ndi zakudya zopanda mapuloteni a soya ().

Mtedza wa soya ungalimbikitse thanzi la mtima powonjezera kuthamanga kwa magazi komanso kuchuluka kwama cholesterol.

2. Mulole kuti muchepetse kunenepa

Mtedza wa soya ungathandize kuchepetsa thupi chifukwa cha mapuloteni ambiri.

Kudya mapuloteni ambiri kumathandizira kuchepa kwa thupi komanso kukhuta, potero kumathandizira kuonda ().

Mapuloteni a Soy atha kugwira ntchito ndi ma fiber ndi ma isoflavones kuti athandizenso zowonjezera zamafuta zamafuta ndikuchepetsa thupi, koma kafukufuku amaphatikizidwa (,).

Pakafukufuku wamasabata asanu ndi atatu mwa akulu 30 omwe ali ndi kunenepa kwambiri, iwo omwe adatsata zakudya zopatsa mafuta ochepa kwambiri okhala ndi mapuloteni a soya adachepetsa kwambiri mafuta amthupi kuposa omwe amadya zakudya zopatsa mafuta ochepa kwambiri okhala ndi mapuloteni azinyama ().

Kafukufuku wamasabata khumi ndi awiri mwa akulu 39 omwe ali ndi kunenepa kwambiri kapena kunenepa kwambiri adawonetsa kuti kudya masikono ndi fiber ya soya pachakudya tsiku lililonse kumachepetsa kwambiri kulemera kwa thupi, poyerekeza ndi kudya mabisiketi opanda soy fiber ().

Komabe, kufufuza kwina kuli kofunika pa zotsatira za soya pa kulemera.

Mapuloteni, fiber, ndi isoflavone zomwe zili mtedza wa soya zitha kuthandizira kuchepa.

3. Angalimbikitse thanzi la mafupa

Ma Isoflavones mu mtedza wa soya amatha kulimbitsa mafupa ndikuthandizira kupewa kufooka kwa mafupa, matenda omwe amadziwika ndi mafupa osalimba komanso chiopsezo chowonongeka.

Makamaka, genistein ndi ma isoflavones ena awonetsedwa kuti amachulukitsa kuchuluka kwa mchere wamfupa mwa azimayi a postmenopausal. Izi ndichifukwa choti amapindula ndi zolembera zomwe zimayang'anira mafupa m'thupi lanu (,).

Kuwunikanso kwamaphunziro 10 mwa azimayi otha msinkhu adazindikira kuti kuphatikiza ndi 90 mg ya soya isoflavones patsiku kwa miyezi yosachepera 6 kumawonjezera kuchuluka kwa mchere wamafupa, poyerekeza ndi placebo ().

Ngakhale maphunziro ena samaphatikiza kudya kwa isoflavone ndimphamvu zamafupa, kumbukirani kuti maphunziro ambiri amagwiritsa ntchito zowonjezera zowonjezera isoflavone m'malo mwa zakudya za soya. Kafukufuku wina akuwonetsa kuti zakudya za soya zimawonjezera kuchuluka kwa isoflavone kuposa zowonjezera (,).

Mtedza wa soya ndi gwero lolemera la ma isoflavones, omwe amatha kusintha kuchuluka kwa mchere wamafupa.

4. Zitha kuthandizira kuchepetsa kusamba kwa kusamba

Pakati pa kusintha kwa thupi, kuchepa kwa estrogen kumachepa, zomwe zimapangitsa kutentha, kusinthasintha, komanso zizindikilo zina. Popeza ma isoflavones mu soy amatsanzira estrogen, atha kuthandiza kuchepetsa zizindikilo ().

Kafukufuku m'modzi wamasabata asanu ndi atatu mwa azimayi achikulire 60 adapeza kuti omwe amadya chikho cha 1/2 (86 magalamu) a mtedza wa soya patsiku adakumana ndi 40% yocheperako, poyerekeza ndi omwe amadya zakudya zofananira popanda mtedza wa soya () .

Kuphatikiza apo, kuwunika kwamaphunziro 17 mwa azimayi otha msinkhu kuwulula kuti kudya ma isoflavones a soya kwamasabata 6 mpaka miyezi 12 adachepetsa kuopsa kwa kuwotcha kopitilira 20%, poyerekeza ndi placebo ().

Komabe, maphunziro ena amapereka zotsatira zosakanikirana. Kuwunikanso kafukufuku wa 10 sikunapeze umboni wokwanira kuti soya amathandizira kusintha kwa msambo (,).

Kafukufuku akuwonetsanso kuti zotsatira za soya pamilingo ya estrogen ndi kusamba kwa kusamba zimadalira momwe azimayi aliyense payekha amasinthira isoflavones ().

Ma Isoflavones mu mtedza wa soya amatsanzira estrogen ndipo amatha kuchepetsa kutentha ndi zizindikilo zina zakusamba, koma kafukufuku sagwirizana.

5. Atha kuteteza ku khansa zina

Kafukufuku waposachedwa akuwonetsa kuti zakudya za soya zitha kuchepetsa chiopsezo cha khansa ya m'mawere ndi prostate (,).

Komabe, zotsatira za soya pachiwopsezo cha khansa zimatsutsana kwambiri. Kafukufuku wazinyama amapereka zotsatira zosakanikirana zokhudzana ndi ma isoflavones a soya ndi kukula kwa chotupa, makamaka khansa ya m'mawere ().

Ngakhale zotsatira zonga estrogen za ma isoflavones zikuwonetsa kuti soya akhoza kuwonjezera chiopsezo cha khansa ya m'mawere, maphunziro aumunthu samachirikiza izi ().

Kuwunikanso maphunziro a 35 omwe adalumikiza kuti kudya kwa soya kumachepetsa chiopsezo cha khansa ya m'mawere kwa azimayi ochokera kumayiko aku Asia koma sanapeze mgwirizano pakati pa soya ndi khansa ya m'mawere mwa azimayi ochokera kumayiko akumadzulo ().

Kuphatikiza apo, kafukufuku amawonetsa kuti kudya soya ndi chiopsezo chochepa cha 30% cha khansa ya prostate (,).

Zotsatira za soy zomwe zimayambitsa khansa mwina chifukwa cha ma isoflavones, omwe amakhala ngati ma antioxidants, komanso lunaisin, omwe amalimbikitsa kufa kwa khansa m'mayeso oyeserera ndi maphunziro a nyama (,,).

Komabe, kafukufuku wambiri wokhudza chiopsezo cha soya ndi khansa amafunikira.

Mtedza wa soya ungadzitchinjirize ku khansa ya m'mawere ndi prostate, koma maphunziro ena amafunika.

6. Zosunthika kwambiri

Mtedza wa soya ndi batala wa nati amapezeka pa intaneti, komanso malo ogulitsira ambiri.

Ndikosavuta kuwawonjezera pazakudya ndi zokhwasula-khwasula, kuphatikiza masaladi, njira zosakanikirana, yogurt, zotsekemera, ndi mbale za pasitala. Pali mitundu yosiyanasiyana ya zokoma, monga mchere, wosathiridwa mchere, ndi zokometsera.

Popeza si mtedza weniweni, mtedza wa soya ndi njira yabwino kwa iwo omwe ali ndi chifuwa cha mtedza kapena mtedza.

Batala wa soya amatha kufalikira pa tositi, kuwonjezeredwa ku smoothies, kusakanizidwa ndi oatmeal, kapena kutumizidwa ngati masamba kapena zipatso. Muthanso kusakaniza ndi madzi a citrus kapena viniga kuti mupange mavalidwe ndi msuzi.

Pazomwe mungasankhe bwino, yang'anani mitundu yomwe yakhala yowuma kapena yowotcha ndipo mulibe mafuta owonjezera a masamba, mchere wochulukirapo, kapena zotetezera.

Mtedza wa soya umakoma kwambiri mu yogurt, saladi, ndi ma fries, pomwe batala wa soya ndiwowonjezera pamasangweji, sauces, ndi smoothies.

Mfundo yofunika

Mtedza wa soya ndi chotupitsa, chotsekemera chopangidwa kuchokera ku nyemba zouma zouma.

Iwo ali ndi mapuloteni, fiber, mafuta acids, ndi mankhwala opindulitsa otchedwa isoflavones. Sizingathandize kuchepetsa thupi komanso kulimbitsa mtima ndi mafupa.

Ngati mukusangalatsidwa ndi chakudya chosankhika ichi, yesetsani kuchiwonjezera pazakudya zanu komanso zokhwasula-khwasula.