Edamame waken soya ne wanda galibi ana dafa shi ko a dafa shi kuma a ci shi kai tsaye. Kamar sauran wake, edamame yana tsiro a cikin kwas ɗin da ke kewaye da iri iri.
Soya yana daya daga cikin mafi arha tushen furotin na tushen shuka kuma shine jigon abinci da yawa a duniya. Suna samuwa a cikin nau'i-nau'i na sabo da daskararre kuma suna da wutar lantarki mai gina jiki, cike da furotin, fiber, bitamin da ma'adanai, yana sa su zama abin ban sha'awa ga abinci mai kyau.
Bayanin abinci
Kofi ɗaya daidai yake da hidima guda ɗaya, kuma ya ƙunshi:
- Makamashi: 188 adadin kuzari
- Jimlar mai: gram 8.1
- Cholesterol: 0 MG
- Sodium: 9.3 MG
- Carbohydrates: 13.8 grams
- Abincin abinci: 8.1 grams
- Sugar: 3,4 grams
- Added sugar: 0 grams
- Protein: gram 18,5
Kayan mai
Kofi daya na dafaffen edamame yana dauke da gram 8 na mai, wanda ake la'akari da shi mara nauyi. Daga ciki, gram 1 ne kawai ke da kitse. Yawancin sauran abubuwan kitse na edamame sun fito ne daga “mai kyau” masu monounsaturated da kitse mai yawa.
Kofi ɗaya na steamed, shelled edamame ya ƙunshi kusan gram 3,4 na mai mai yawa, galibi a cikin nau'in omega-6 mahimman fatty acids. Hakanan yana ƙunshe da ƙaramin adadin Omega-3 fatty acids, wani mai polyunsaturated. Kitse mai yawa na iya taimakawa rage abin da ake kira "mara kyau" LDL cholesterol, musamman lokacin da waɗannan kitse masu lafiya suka maye gurbin kitse mai kitse ko trans. Wannan na iya haifar da raguwar haɗarin cututtukan zuciya.
Carbohydrates
Yana da ƙarancin carbohydrates fiye da sauran legumes. Kofi ɗaya na edamame mai tururi ya ƙunshi kusan gram 14 na carbohydrates. Wato kwatankwacin gram 40 na carbs na kopin dafaffen lentil ko wake da gram 45 na carbs na kopin dafaffen kajin. A gaskiya ma, ana iya ba da shawarar edamame ga masu ciwon sukari saboda yana da sosai low sugar (gram 3,4 kawai a kowace dafaffen kofi na wake). Hakanan yana da yawan fiber da furotin don rage sha glucose a cikin jini don hana ciwon sukari. Har ila yau, mutanen da ke cin abinci maras nauyi suna iya cin edamame saboda yana da ƙarancin carbohydrates, musamman idan aka kwatanta da sauran wake.
Bugu da ƙari, kofu ɗaya na dafaffe, shelled edamame yana ba da gram 8 na fiber, ko kusan kashi ɗaya bisa uku na adadin fiber na yau da kullum.
Amintaccen
Edamame gidan furotin ne: Kofi ɗaya na harsashi, dafaffen kwas ɗin edamame ya ƙunshi kusan gram 18,4 na furotin. Har ila yau, furotin soya furotin ne mai inganci, mai kama da sunadaran dabba domin yana ɗauke da dukkan muhimman amino acid guda tara. Wannan shine dalilin da ya sa mutanen da ke bin cin ganyayyaki ko cin ganyayyaki sukan ci waken soya mai yawa, ciki har da edamame.
Bugu da ƙari, kusan kashi ɗaya bisa uku na adadin kuzari a cikin edamame sun fito ne daga furotin, ƙarin na uku daga carbohydrates, kuma na ƙarshe na uku daga mai. Wannan ya sa edamame ya zama daidaitaccen abinci don haɗawa a cikin abincin ku.
Vitamins, ma'adanai da sauran micronutrients
- Folate: 121% na ƙimar ku na yau da kullun (DV)
- Manganese: 69% DV
- Copper: 59% DV
- Vitamin K: 34% DV
- Thiamine (B1): 26% DV
- Magnesium: 24% DV
- Phosphorus: 21% DV
- Iron: 20% DV
- Zinc: 19% DV
- Riboflavin (B2): 18% DV
- Dutsen: 16% DV
- Potassium: 14% DV
- Pantothenic acid: 12% DV
- Vitamin C: 11% DV
- Niacin (B3): 9% DV
- Vitamin B6: 9% DV
- Calcium: 8% DV
- Vitamin E: 7% DV
- Vitamin A: 3% DV
Amfanin
Kamar sauran kayan waken soya da legumes, edamame yana da wadataccen bayanin sinadirai iri-iri. Ya ƙunshi nau'ikan bitamin, ma'adanai da macronutrients iri-iri.
mai arziki a cikin furotin
Samun isasshen furotin yana da mahimmanci don ingantaccen lafiya. Masu cin ganyayyaki da waɗanda ba safai suke cin abincin dabbobi masu wadatar furotin na iya buƙatar kulawa da abin da suke ci a kullum. Ɗayan damuwa shine ƙarancin furotin da ke cikin yawancin abincin shuka. Duk da haka, akwai wasu keɓancewa.
Misali, edamame yana cikin mafi kyawun tushen furotin na tushen shuka. A haƙiƙa, su ne ginshiƙan yawancin cin ganyayyaki da masu cin ganyayyaki. Kofi ɗaya (gram 160) na dafaffen edamame yana bada kusan gram 18,4 na furotin.
Bugu da ƙari, waken soya cikakken tushen furotin ne. Ba kamar yawancin sunadaran shuka ba, suna samar da duk mahimman amino acid ɗin da jiki ke buƙata.
Taimaka don rasa nauyi
Edamame shine kyakkyawan tushen furotin na tsire-tsire da fiber na abinci, duo mai ƙarfi wanda ke aiki tare don tallafawa burin asarar nauyi mai kyau da kuma kula da lafiyayyen nauyi.
Bisa ga binciken da aka yi a cikin watan Nuwamba 2018 na Nutrition and Diabetes, cin abinci mai ci gaba tare da yalwar 'ya'yan itatuwa, kayan lambu, legumes, da goro an nuna su zama dabarar da ta dace. maganin kiba.
Edamame da sauran legumes suna da a babban furotin, sanya su mafi kyawun zaɓi ga masu cin ganyayyaki, masu cin ganyayyaki, da duk wanda ke neman ƙara ƙarin kayan abinci na tushen shuka zuwa abincin yau da kullun.
Har ila yau, ƙara ci zaren yana da alaƙa da ƙananan nauyin jiki, bisa ga binciken Afrilu 2013 a cikin Abincin Abinci. Fiber na abinci yana haifar da girma kuma yana ƙara abun ciki na ruwa na fecal, wanda ke taimaka muku ci gaba da ci gaba da aikin hanjin ku cikin kwanciyar hankali.
Fiber kuma na iya taimakawa wajen haɓaka jurewar glucose, ƙara haɓakar insulin, kuma yana da alaƙa da rage cholesterol na jini da matakan triglyceride. Ƙara yawan abincin fiber ɗin ku zuwa gram 30 (ko fiye) kowace rana an nuna shi zama ingantaccen tsarin kula da asarar nauyi a cikin binciken Fabrairu 2015 a cikin Annals of Internal Medicine.
Rage alamomin haila
Matan Jafanawa da alama suna fama da ƙarancin bayyanar cututtuka na haila, musamman zafi, fiye da matan wasu ƙasashe. Yawan shan waken soya, wanda ya haɗa da adadi mai yawa na isrogen-kamar isoflavones, na iya zama dalili ɗaya na wannan. Saboda haka, masu bincike sun bincika ko furotin soya zai iya taimakawa tare da walƙiya mai zafi.
Kodayake sakamakon binciken daban-daban bai dace ba, babban bita na bincike kan wannan batu ya nuna cewa soya isoflavone kari na iya taimakawa wajen rage zafi mai zafi a cikin mata a kusa da lokacin al'ada. Duk da haka, ba a gudanar da waɗannan karatun tare da edamame ba; maimakon haka, sun yi amfani da isoflavones da aka samu daga waken soya.
Yana inganta lafiyar kashi
Nazarin ya nuna cewa cin isoflavones na soya na iya yin tasiri mai amfani ga lafiyar kashi.
Wannan gaskiya ne musamman ga matan da, yayin da suke tsufa, suna samun ƙarin asarar isrogen, wanda zai iya haifar da asarar kashi, bisa ga wata kasida da aka buga a cikin Yuli 2016 fitowar ta Journal of Bone and Mineral Research.
Har ila yau, lafiyar kasusuwa yana buƙatar isassun wadataccen abinci kuma akai-akai na wasu ma'adanai, ciki har da calcium, magnesium, phosphorus, manganese, da potassium. Wadannan ma'adanai suna aiki tare don tallafawa homeostasis na kashi.
Kofi daya na dafaffen edamame yana samar da kashi 8, kashi 24, kashi 21, kashi 69, da kashi 14 na wadannan sinadarai, bi da bi.
Ya ƙunshi phytosterols
Edamame, da sauran legumes, iri, da kwayoyi, sun ƙunshi mahadi da aka sani da phytosterols. An gano Phytosterols suna da anticancer da abubuwan rage cholesterol.
Phytosterols hana sha cholesterol ta hanyar toshe wuraren sha; Hakanan suna da alaƙa da haɓaka aikin rigakafi da kuma nuna tasirin cutar kansa. Ba a bayyana ba idan waɗannan ƙananan canje-canje masu sauƙi a cikin matakan cholesterol sun fassara zuwa ƙananan haɗarin cututtukan zuciya.
Bugu da ƙari, kasancewa mai kyau tushen furotin soya, edamame yana da wadata a cikin fiber lafiya, antioxidants, da bitamin K. Wadannan mahadi na tsire-tsire na iya rage haɗarin cututtukan zuciya da inganta bayanan lipid na jini, ma'auni na fats, ciki har da cholesterol da triglycerides.
masu ciwon sukari abokantaka
Wadanda ke cin abinci mai yawa na carbohydrates mai sauƙin narkewa, kamar sukari, akai-akai na iya kasancewa cikin haɗarin kamuwa da cuta na yau da kullun. Wannan shi ne saboda cin abinci mai yawa da carbohydrates masu saurin narkewa yana haifar da hawan jini bayan cin abinci da rashin daidaituwar tsarin sukari na jini, wanda zai iya ƙara haɗarin kamuwa da matsalolin lafiya kamar ciwon sukari.
Kamar sauran legumes, edamame baya haɓaka matakan sukari na jini fiye da kima. Yana da ƙarancin carbohydrates, dangane da furotin da mai. Hakanan yana auna ƙarancin glycemic index, ma'aunin gwargwadon abin da abinci ke haɓaka matakan sukari na jini. Saboda haka, ya dace da masu ciwon sukari.
Rashin lahani mai yiwuwa
A cikin 'yan shekarun nan, an sami wasu damuwa game da samfuran tushen waken soya masu alaƙa da tsoma baki na hormone. Soya ya ƙunshi babban adadin isoflavones, nau'in isrojin na shuka wanda zai iya ɗaure ga wasu ƙwayoyin jikin mutum kamar yadda estrogen ɗin ɗan adam yake.
Yadda wannan ke shafar mutane daban-daban, ko ta hanyar haɓaka estrogen ko toshe estrogen, na iya bambanta sosai.
Duk da haka, masu bincike sun yanke shawarar cewa waken soya mai lafiya ne, furotin mai gina jiki mai gina jiki tare da fa'idodin inganta kiwon lafiya wanda ya wuce duk wata damuwa, a cewar Harvard TH Chan Makarantar Kiwon Lafiyar Jama'a.
Abincin abinci
Edamame, ko waken soya, yana ɗaya daga cikin guda takwas da aka fi sani da alerji na abinci. Rashin lafiyar waken soya na iya shafar fata, fili na numfashi, gastrointestinal tract, ko tsarin zuciya da jijiyoyin jini kuma alamun cututtuka na iya haɗawa da amai, damuwa na gastrointestinal, ƙarancin numfashi, amya, kumburi, ko juwa. Idan kana da rashin lafiyar waken soya, kauce wa duk abincin waken soya da samfurori, ciki har da edamame.
Samfuran soya masu tsafta, gami da edamame, ba su da alkama. Saboda haka, ya kamata mu iya ɗaukar edamame idan muna da cutar celiac ko rashin lafiyar celiac gluten. Duk da haka, dole ne a ko da yaushe mu mai da hankali don guje wa ƙetare gurɓata alkama tare da kayan waken soya.
Mu'amalar Magunguna
Yawan shan furotin na soya na iya yin katsalanda ga maganin warfarin mai sa jini, a cewar Jami'ar Jihar Oregon.
Tabbatar ku tattauna kowane hulɗar magunguna-abinci tare da amintaccen likitan ku.
Nasihu masu amfani
Ana samun wannan abincin sau da yawa kuma ana samunsa a cikin daskararrun hanyar abinci a cikin nau'ikan fata-kan da fata. Hakanan kuna iya samun busasshen ko sabon edamame a kasuwar unguwar ku ko kantin kayan miya.
El fresco ya zama koren duhu mai tsayi tare da ƙwanƙolin da ba a yanke ba. Zai kasance sabo ne a cikin firiji na tsawon kwanaki biyu zuwa uku, yayin da daskararre zai kiyaye har zuwa wata shida.
Lokacin shirya dried edamame:
- A duba busasshen wake, a nemi duwatsu ko duwatsu a tabbatar ba su karye ba.
- A jika kwas ɗin cikin dare, tabbatar da cewa wake ya cika da ruwa gaba ɗaya.
- Bayan an jiƙa, a wanke kuma a zubar da kwas ɗin har sai ruwan ya bushe.
- Sanya a cikin tukunya, cika kuma a rufe edamame da ruwa, kuma a dafa a kan zafi kadan har sai wake ya yi laushi, kimanin sa'o'i uku zuwa hudu.
A madadin, za a iya dafa busassun a cikin tukunyar matsa lamba. Don dafa abinci a cikin tukunyar matsa lamba, sanya edamame (babu buƙatar jiƙa kafin dafa abinci) a cikin tukunyar matsa lamba, ƙara kofuna takwas na ruwa tare da kimanin gram 400 na busassun edamame, kuma dafa a kan matsa lamba na minti 30. Da zarar an yi haka, ƙyale matsa lamba ya saki a zahiri na tsawon mintuna 20 zuwa 30.
Yaya ake cin su?
A al'adance, ana shirya shi da ɗan ɗanɗano na gishiri a saka shi a cikin miya, stews, salads, da abinci na noodle, ko kuma kawai a ci shi da kansa a matsayin abun ciye-ciye.
Ana ba da Edamame a mashaya sushi da gidajen cin abinci na kasar Sin da Japan da yawa. Za mu iya samunsa a mafi yawan manyan kantuna a Amurka, yawanci a cikin daskararrun kayan lambu. Yawancin shagunan abinci na kiwon lafiya kuma suna ɗauke da shi.
Abincin waken soya yana da rikici. Wasu mutane suna guje wa cin waken soya akai-akai, a wani bangare saboda yana iya tsoma baki tare da aikin thyroid. Duk da haka, yawancin bincike sun nuna cewa ko da yawan adadin waken soya ba ya bayyana yana da tasiri mai mahimmanci akan aikin thyroid, kodayake ana buƙatar ƙarin bincike.