Edamame soya bhinzi diki dzinowanzobikwa kana kupiswa uye dzinodyiwa kubva mupod. Sezvimwe bhinzi, edamame inokura mumapods anovharira mhodzi dzinodyiwa.
Soy ndeimwe yeanonyanya kudhura masosi echirimwa-based protein uye inodyara mukudya kwakawanda kutenderera pasirese. Iwo anowanikwa mune ese ari maviri matsva uye akaomeswa mafomu uye ane zvinovaka muviri masimba, akazara neprotein, fiber, mavhitaminzi nemaminerari, zvichiita kuti ive inonaka yekuwedzera kune hutano hwekudya.
Ruzivo rwehutano
Kapu imwe yakaenzana nekushumira kamwe chete, uye ine:
- Simba: 188 macalorie
- Mafuta akazara: 8.1 gramu
- Cholesterol: 0 mg
- Sodium: 9.3 mg
- Carbohydrates: 13.8 gramu
- Dietary fiber: 8.1 gramu
- Shuga: 3,4 magiramu
- Yakawedzerwa shuga: 0 gramu
- Mapuroteni: 18,5 gramu
Girisa
Imwe kapu ye edamame yakabikwa ine magiramu masere emafuta, ayo anonzi akaderera mafuta. Pane izvo, 8 gramu chete ine mafuta akazara. Zvizhinji zvezvakasara zvemafuta edamame zvinobva kune "zvakanaka" monounsaturated uye polyunsaturated mafuta.
Imwe kapu ye edamame yakabikwa, yakavharwa ine anenge 3,4 magiramu emafuta e polyunsaturated, kunyanya muchimiro che omega-6 yakakosha mafuta acids. Iinewo zvishoma zveOmega-3 fatty acids, imwe polyunsaturated mafuta. Polyunsaturated mafuta anogona kubatsira kudzikisa anonzi "akaipa" LDL cholesterol, kunyanya kana aya mafuta ane hutano achitsiva akazara kana trans mafuta. Izvi zvinogona kukonzera kuderedzwa kwengozi yechirwere chemoyo.
Carbohydrate
Iine makabhohaidhiretsi mashoma pane mamwe akawanda emiti. Imwe kapu yeshelled steamed edamame ine inenge magiramu gumi nemana emacarbohydrates. Izvi zvinofananidzwa nemagiramu makumi mana emakabhoti emukombe we lenti yakabikwa kana bhinzi uye 14 magiramu e carbs yekapu yehuku yakabikwa. Muchokwadi, edamame inogona kukurudzirwa kune vanhu vane chirwere cheshuga nekuti ndizvo shuga yakaderera zvikuru (chete 3,4 magiramu pa kapu yakabikwa yebhinzi dzakabikwa). Iyo zvakare yakakwira mufiber uye mapuroteni kuti inonoke kunyura kweglucose muropa kudzivirira shuga spikes. Zvakare, vanhu vari pakudya kwakaderera kwecarb vanogona kudya edamame nekuti yakaderera mucarbs, kunyanya kana ichienzaniswa nedzimwe bhinzi.
Mukuwedzera, imwe kapu yedamame yakabikwa, yakavharwa inopa 8 gramu yefiber, kana chikamu chimwe muzvitatu chehuwandu hwezuva nezuva hwefiber.
Mapuroteni
Edamame iprotein powerhouse: Kapu imwe yemapodhi edamame yakabikwa, ine magiramu 18,4 emapuroteni. Zvakare, soy protein ipuroteni yemhando yepamusoro, yakafanana neprotein yemhuka pakuti ine ese mapfumbamwe akakosha amino acid. Ichi ndicho chikonzero vanhu vanotevera kudya kwezvinomera kana vegan vanowanzodya soy yakawanda, kusanganisira edamame.
Pamusoro pezvo, chikamu chimwe muzvitatu chemakori mu edamame anobva kuprotein, chimwe chetatu kubva kumacarbohydrates, uye chekupedzisira chetatu kubva kumafuta. Izvo zvinoita kuti edamame ive yakanyatsogadzikana chikafu chekuisa mukudya kwako.
Mavhitamini, zvicherwa uye mamwe macronutrients
- Folate: 121% yeDaily Value (DV)
- Manganese: 69% DV
- Mhangura: 59% DV
- Vitamin K: 34% DV
- Thiamine (B1): 26% DV
- Magnesium: 24% DV
- Phosphorus: 21% DV
- Simbi: 20% DV
- Zinc: 19% DV
- Riboflavin (B2): 18% DV
- Chikomo: 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
Batsirwa
Kufanana nezvimwe zvigadzirwa zvesoya uye maruva, edamame ine hupfumi uye hwakasiyana-siyana hwekudya. Iine zvakawanda zvakasiyana-siyana zvevhitamini, zvicherwa uye macronutrients.
akapfuma muprotein
Kuwana mapuroteni akakwana kwakakosha kune hutano hwakakwana. Vegans uye avo vasingawanzodya chikafu chine mapuroteni-akapfuma mhuka angangoda kubhadhara zvakanyanya kune izvo zvavanodya zuva nezuva. Chimwe chinonetsa ipuroteni yakaderera yezvokudya zvezvirimwa zvakawanda. Zvisinei, pane zvimwe zvisiri izvo.
Semuenzaniso, edamame iri pakati pezvakanakisa zvinyorwa zveprotein-based. Muchokwadi, iwo ndiwo musimboti wezvakawanda zvevegan uye zvinodyiwa zvezvinomera. Imwe kapu (160 magiramu) edamame yakabikwa inopa anenge 18,4 magiramu emapuroteni.
Uyezve, soy ipuroteni yakakwana. Kusiyana nemapuroteni mazhinji ezvirimwa, anopa ese akakosha amino acids anodiwa nemuviri.
Inobatsira kuonda
Edamame inzvimbo yakanakisa yemapuroteni ezvirimwa uye fiber yekudya, iyo ine simba duo inoshanda pamwe chete kutsigira hutano huremu zvinangwa uye kuchengetedza huremu hune hutano.
Zvinoenderana neongororo yakaitwa munaNovember 2018 yeNutrition uye Diabetes, kudya chikafu chepamusoro chine michero yakawanda, miriwo, nyemba, uye nzungu kwakaratidzwa inzira inoshanda kurapa kufutisa.
Edamame nemamwe maruva ane a high protein, zvichiita kuti ive sarudzo yakakwana kune vegans, vegetarians, uye chero munhu ari kutsvaga kuwedzera zvimwe zvinodyarwa-zvikafu pakudya kwavo kwezuva nezuva.
Uyewo, idya zvakawanda fiber inobatanidzwa nekuderera kwehuremu hwemuviri, maererano nekuongorora kwaApril 2013 muNutrients. Dietary fiber inogadzira yakawanda uye inowedzera fecal mvura yemukati, iyo inobatsira kuti iwe ugare wakazara uye yako intestinal turakiti kushanda zvakanaka.
Fiber inogonawo kubatsira kuvandudza kushivirira kweglucose, kuwedzera insulin senitivity, uye yakabatana nekuderedzwa kweropa cholesterol uye triglyceride mazinga. Kuwedzera kudya kwako kwefiber kusvika ku30 gramu (kana kupfuura) pazuva kwakaratidzwa kuva nzira inobatsira yekuderedza uremu muChidzidzo cheFebruary 2015 muAnals of Internal Medicine.
Deredza zviratidzo zvekuguma kuenda kumwedzi
Vakadzi vechiJapan vanoita sevanotambura nezviratidzo zvishoma zvekuenda kumwedzi, kunyanya kupisa kupenya, pane vakadzi vekune dzimwe nyika. Kuwedzerwa kwepamusoro kwesoya, iyo inosanganisira huwandu hwakawanda hweesrogen-senge isoflavones, inogona kuva chimwe chikonzero cheizvi. Nokudaro, vatsvakurudzi vakaongorora kana soy protein inogona kubatsira nekupisa kunopisa.
Kunyangwe mhedzisiro yeongororo dzakasiyana siyana yave isingaenderane, wongororo yakakura yekutsvagisa nezvenyaya iyi inoratidza kuti soy isoflavone yekuwedzera inogona kubatsira kuderedza kupisa kupenya muvakadzi panguva yekuenda kumwedzi. Zvisinei, zvidzidzo izvi hazvina kuitwa nedamame; pachinzvimbo, vakashandisa isoflavone yakatorwa musoyabhinzi.
Inovandudza hutano hwemapfupa
Zvidzidzo zvinoratidza kuti kudya soy isoflavones kunogona kuve nemhedzisiro inobatsira pahutano hwemapfupa.
Izvi zvinonyanya kuitika kune vakadzi avo, sezvavanokura, vanoona kurasikirwa kwekuwedzera kweesrogen, izvo zvinogona kutungamirira pakurasikirwa kwepfupa, maererano nenyaya yakabudiswa muChikunguru 2016 chinyorwa che Journal of Bone and Mineral Research.
Utano hwemapfupa hunodawo kupihwa kwakakwana uye nguva dzose kwemamwe maminerari, anosanganisira calcium, magnesium, phosphorous, manganese, uye potassium. Aya mamineral anoshanda pamwechete kutsigira bone homeostasis.
Imwe kapu yeedamame yakabikwa inopa 8 muzana, 24 muzana, 21 muzana, 69 muzana, uye 14 muzana yezvikafu izvi, zvichiteerana.
Yakapfuma mu phytosterols
Edamame, pamwe chete nemimwe maruva, mbeu, uye nzungu, ine mishonga inonzi phytosterols. Phytosterols yakawanikwa iine anticancer uye cholesterol-inoderedza zvinhu.
Phytosterols inhibit cholesterol kutorwa nekuvhara nzvimbo dzekutora; iwo zvakare akabatana nekuwedzera immune function uye anoratidza anti-cancer mhedzisiro. Hazvisi pachena kana kuchinja uku kuduku kusvika kune mwero mumazinga echolesterol anoshandura mungozi yakaderera yehosha yemwoyo.
Mukuwedzera pakuva manyuko akanaka eprotein yesoya, edamame ine fiber ine utano, antioxidants, uye vhitamini K. Mishonga yemiti iyi inogona kuderedza ngozi yehosha yemwoyo uye inovandudza lipid profiles muropa, chiyero chemafuta, kusanganisira cholesterol uye triglycerides.
vane chirwere cheshuga vane ushamwari
Avo vanodya zvakawanda zvemakhahydrates nyore nyore, zvakadai seshuga, nguva dzose vanogona kunge vari pangozi yekuwedzera kwechirwere chisingaperi. Izvi zvinodaro nekuti kudya kwakanyanya mukukurumidza kugaya macarbohydrates kunotungamirira kuhuwandu hweshuga muropa mushure mekudya uye kushomeka kwehuga hweropa, izvo zvinogona kuwedzera njodzi yehutano hwehutano hwakadai sechirwere cheshuga.
Kufanana nemamwe maruva, edamame haikwidzi zvakanyanya mazinga ehuga. Iyo yakaderera mumacarbohydrates, maererano neprotein nemafuta. Iyo zvakare inoyera yakaderera zvakanyanya pane iyo glycemic index, chiyero chemwero wekuti chikafu chinosimudza mazinga eshuga yeropa. Nokudaro, yakakodzera kune vanhu vane chirwere cheshuga.
Zvinogona kuitika pasi
Mumakore achangopfuura, kwave nekunetsekana nezve soy-based zvigadzirwa zvine chekuita ne kukanganiswa kwehomoni. Soy ine yakakwira mazinga eisoflavones, rudzi rwechirimwa estrogen inogona kusunga kune mamwe masero ari mumuviri nenzira yakafanana neyemunhu.
Izvi zvinobata sei vanhu vakasiyana, kungave nekusimudzira estrogen kana kuvharira estrogen, zvinogona kusiyana zvakanyanya.
Zvisinei, vatsvakurudzi vakagumisa kuti soya ipuroteni yakachengeteka, ine utano-yakaoma ine hutano-inosimudzira mabhenefiti anopfuura chero zvingangoitika kunetseka, maererano neHarvard TH Chan Chikoro chePublic Health.
kudya allergies
Edamame, kana soya bhinzi, ndechimwe chezvisere zvinozivikanwa zvinokonzeresa chikafu. Allergic reaction to soy inogona kukanganisa ganda, kufema turakiti, gastrointestinal turakiti, kana yemwoyo system uye zviratidzo zvinogona kusanganisira kurutsa, gastrointestinal kusagadzikana, kupfupika kwekufema, mikoko, kuzvimba, kana dzungu. Kana iwe uine soy allergy, dzivisa zvese zvekudya zve soy uye zvigadzirwa, kusanganisira edamame.
Zvigadzirwa zvesoya zvakachena, kusanganisira edamame, hazvina gluten. Nokudaro, tinofanira kukwanisa kutora edamame kana tine chirwere chechiliac kana kwete-celiac gluten senitivity. Nekudaro, isu tinofanirwa kugara tichingwarira kudzivirira kuyambuka-kusvibiswa kwe gluten ne soy zvigadzirwa.
Kudyidzana Kwezvinodhaka
Kudya kwakanyanya kweprotein yesoya kunogona kukanganisa ropa-rinoteta zvinodhaka warfarin, maererano neOregon State University.
Iva nechokwadi chekukurukura chero kudyidzana kwezvinodhaka-zvekudya nachiremba wako waunovimba naye.
Mazano anoshanda
Chikafu ichi kazhinji uye chinowanikwa nyore nyore mugwara rekudya rakaomeswa mune zvese ganda-paganda uye paganda-pamhando. Iwe unogona zvakare kuwana edamame yakaomeswa kana nyowani pamusika wako wemunharaunda kana girosari.
El fresco inofanira kuva yakasvibirira yakasvibirira ine mapodhi akasimba, asina kuchekwa. Icharamba ichitsva mufiriji kwemazuva maviri kusvika matatu, apo iyo chando zvichagara kusvikira mwedzi mitanhatu.
Pakugadzirira edamame yakaomeswa:
- Ongorora bhinzi dzakaomeswa, uchitsvaga matombo kana matombo uye uone kuti hadzityoke.
- Sora mapods usiku hwose, uchiona kuti bhinzi dzakazara nemvura.
- Mushure mekunyura, shenesa uye dhonza mapodhi kusvikira mvura ichiyerera.
- Isa muhari, uzadze uye uvhare edamame nemvura, uye ubike pamusoro pekupisa kwakadzika kusvikira bhinzi ichangopera, maawa matatu kusvika mana.
Neimwe nzira, iyo yakaoma inogona kubikwa mune yekumanikidza cooker. Kuti ubike mubiki rinopisa, isa edamame (hapana chikonzero chekunyura usati wabika) mumudziyo wekumanikidza, wedzera makapu masere emvura ane anenge 400 magiramu edamame akaomeswa, uye gadzira pamusoro pekumanikidza kwemaminetsi makumi matatu. Kana izvi zvangoitwa, bvumira dzvinyiriro kuti isunungure zvakasununguka kwemaminitsi makumi maviri kusvika ku30.
Dzinodyiwa sei?
Sechivanhu, inogadzirwa nepini yemunyu uye inowedzerwa kune soups, stews, salads, uye noodle ndiro, kana kungodyiwa yega sechikafu.
Edamame inoshumirwa mumabhawa esushi uye akawanda maChinese nemaJapan maresitorendi. Tinogona kuzviwana muzvitoro zvikuru zvakawanda muUnited States, kazhinji muchikamu chemuriwo chakaoma nechando. Zvitoro zvakawanda zvekudya zvinotakurawo.
Zvokudya zvesoya zvine nharo. Vamwe vanhu vanodzivisa kudya soy nguva dzose, muchidimbu nokuti inogona kukanganisa basa retroroid. Zvisinei, tsvakurudzo dzakawanda dzakaratidza kuti kunyange mazinga akanyanya e soy haaoneki ane simba guru pahutano hwetroroid, kunyange zvazvo tsvakurudzo yakawanda ichidiwa.