I-edamame ziimbotyi zesoya ezincinci ezidla ngokubiliswa okanye zifakwe ngomphunga kwaye zityiwe ngqo kwipod. Njengezinye iimbotyi, iedamame ikhula kwimidumba evale imbewu etyiwayo.
I-Soy yenye yemithombo efikelelekayo yeprotheni esekwe kwizityalo kwaye isisiseko kwizidlo ezininzi kwihlabathi jikelele. Zifumaneka kuzo zombini iifom ezitsha kunye nomkhenkce kwaye zizizindlo zombane, ezigcwele iprotein, ifayibha, iivithamini kunye neeminerali, zizenza ukongeza okumnandi ekutyeni okunempilo.
Ulwazi lwezempilo
Ikomityi enye ilingana nenkonzo enye, kwaye iqulathe:
- Amandla: 188 calories
- Amanqatha apheleleyo: i-8.1 gram
- Ikholesterol: 0 mg
- Isodiyam: 9.3 mg
- Iikhabhohayidrethi: 13.8 grams
- Ifayibha yokutya: 8.1 grams
- Iswekile: 3,4 grams
- Iswekile eyongeziweyo: 0 grams
- Iiprotheni: 18,5 gram
I-Grasa
Enye indebe ye-edamame ephekiweyo iqulethe i-8 grams yamanqatha, athathwa njengeoli ephantsi. Kuloo nto, i-1 kuphela igrama enamafutha ahluthayo. Uninzi lwamanqatha e-edamame luvela kumafutha "alungileyo" e-monounsaturated kunye ne-polyunsaturated.
Enye ikomityi ye-edamame ene-steamed, i-shelled shell iqulethe malunga ne-3,4 grams yamafutha e-polyunsaturated, ubukhulu becala ngohlobo lwe-omega-6 ebalulekileyo ye-fatty acids. Kwakhona iqulethe ixabiso elincinci le-Omega-3 fatty acids, enye i-polyunsaturated fat. Amafutha e-Polyunsaturated anokunceda ukuthoba i-cholesterol ebizwa ngokuba "yimbi" ye-LDL, ngakumbi xa la mafutha aphilileyo athatha indawo yamafutha ahluthayo okanye atshintshileyo. Oku kunokukhokelela ekunciphiseni umngcipheko wesifo senhliziyo.
IiCarbohydrate
Inecarbohydrates ezimbalwa kunezinye iimbotyi ezininzi. Enye ikomityi ye-edamame ene-shelled steamed iqulethe phantse i-14 grams ye-carbohydrates. Oko kuthelekisa ne-40 grams ye-carbs yekomityi yeelentile eziphekiweyo okanye iimbotyi kunye ne-45 grams ye-carbs yekomityi yee-chickpeas eziphekiweyo. Enyanisweni, i-edamame inokucetyiswa kubantu abanesifo sikashukela kuba kunjalo iswekile ephantsi kakhulu (kuphela i-3,4 grams ngekomityi nganye ephekiweyo yeembotyi eziqotyiweyo). Ikwaphezulu kwifayibha kunye neprotheyini ukucothisa ukufunxwa kweglucose egazini ukuthintela ukuqhambuka kweswekile. Kwakhona, abantu abakwi-carb ephantsi yokutya banokudla i-edamame kuba iphantsi kakhulu kwi-carbs, ngakumbi xa kuthelekiswa nezinye iimbotyi.
Ukongezelela, enye indebe ephekiweyo, i-shelled edamame inikeza i-8 grams yefiber, okanye malunga nesinye kwisithathu sexabiso lemihla ngemihla elicetyiswayo.
Iprotein
I-Edamame yindawo yamandla eprotheyini: Enye ikomityi yee-edamame pods ezigobileyo, iqulethe malunga ne-18,4 grams yeprotheni. Kwakhona, iprotheni yesoya yiprotheni ekumgangatho ophezulu, efana neprotheni yezilwanyana kuba iqulethe zonke ii-amino acids ezilithoba ezibalulekileyo. Yingakho abantu abalandela ukutya kwemifuno okanye i-vegan badla ngokutya i-soy eninzi, kuquka i-edamame.
Ukongezelela, malunga nesithathu seekhalori kwi-edamame zivela kwiprotheni, isithathu esongezelelweyo kwi-carbohydrates, kunye nesithathu sokugqibela kumafutha. Oko kwenza i-edamame ukutya okunokulinganisela ukubandakanya ekudleni kwakho.
Iivithamini, iiminerali kunye nezinye i-micronutrients
- Folate: 121% yexabiso lakho lemihla ngemihla (DV)
- IManganese: 69% DV
- Ubhedu: 59% DV
- I-Vitamin K: 34% DV
- Thiamine (B1): 26% DV
- I-Magnesium: 24% DV
- Phosphorus: 21% DV
- Intsimbi: 20% DV
- I-Zinc: 19% DV
- I-Riboflavin (B2): 18% DV
- Induli: 16% DV
- Potassium: 14% DV
- I-Pantothenic Acid: 12% DV
- I-Vitamin C: 11% DV
- Niacin (B3): 9% DV
- I-Vitamin B6: 9% DV
- Icalcium: 8% DV
- I-Vitamin E: 7% DV
- I-Vitamin A: 3% DV
Izinzuzo
Njengezinye iimveliso zesoya kunye nemifuno, i-edamame ineprofayili ecebileyo kunye neyohlukeneyo yezondlo. Iqulethe iindidi ezininzi zeevithamini, iiminerali kunye ne-macronutrients.
isityebi kwiprotheyini
Ukufumana iprotheyini eyaneleyo kubalulekile kwimpilo epheleleyo. I-Vegans kunye nabo bangafane batye ukutya okuneprotheyini ecebileyo yezilwanyana kunokufuneka banikele ingqalelo engakumbi kwizinto abazityayo imihla ngemihla. Enye into exhalabisayo kukunqongophala kweproteni ekutyeni okuninzi kwezityalo. Nangona kunjalo, kukho ezinye iimeko.
Ngokomzekelo, i-edamame iphakathi kwemithombo engcono kakhulu yeprotheni esekelwe kwizityalo. Ngapha koko, zisisiseko sezidlo ezininzi ze-vegan kunye nemifuno. Enye indebe (i-160 grams) ye-edamame ephekiweyo inika malunga ne-18,4 grams yeprotheni.
Ukongeza, i-soy ngumthombo opheleleyo weprotheyini. Ngokungafaniyo neeproteni ezininzi zezityalo, zibonelela ngazo zonke ii-amino acids ezibalulekileyo ezifunwa ngumzimba.
Inceda ukunciphisa umzimba
I-Edamame ngumthombo ogqwesileyo weprotheyini yezityalo kunye nefiber yokutya, i-duo eguqukayo esebenza kunye ukuxhasa iinjongo ezinempilo zokulahlekelwa kwesisindo kunye nokugcina ubunzima obunempilo.
Ngokophononongo kumcimbi kaNovemba ka-2018 weSondlo kunye nesifo seswekile, ukutya ukutya okuphezulu kunye neziqhamo ezininzi, imifuno, iimbotyi kunye namandongomane kubonakaliswe njengesicwangciso esisebenzayo unyango lokutyeba.
Edamame kunye nezinye iimbotyi zine a protein ephezulu, ibenza ukuba babe lolona khetho lufanelekileyo kwii-vegans, imifuno, kunye nabani na ojonge ukongeza ukutya okusekwe kwizityalo kukutya kwabo kwemihla ngemihla.
Kwakhona, yitya ngakumbi ifayibha idityaniswe kubunzima bomzimba obusezantsi, ngokutsho kophononongo luka-Aprili ka-2013 kwi- Nutrients. Ifayibha yokutya yenza isambuku kwaye yonyusa umthamo wamanzi e-fecal, okunceda ukuba uhlale ugcwele kwaye amathumbu akho asebenza kakuhle.
I-Fiber inokunceda ekuphuculeni ukunyamezela kwe-glucose, ukwandisa ukuvalelwa kwe-insulin, kwaye idibaniswe nokunciphisa i-cholesterol yegazi kunye namanqanaba e-triglyceride. Ukwandisa i-fiber intake yakho kwi-30 grams (okanye ngaphezulu) ngosuku kuboniswe njengendlela esebenzayo yokulahlekelwa kwesisindo ngoFebruwari 2015 isifundo kwi-Annals of Internal Medicine.
Nciphisa iimpawu zokuyeka ukuya exesheni
Abasetyhini baseJapan babonakala beneempawu ezimbalwa zokuyeka ukuya exesheni, ngakumbi ukutshisa okutshisayo, kunabafazi bakwamanye amazwe. Ukuthathwa okuphezulu kwesoya, okubandakanya isixa esikhulu se-estrogen-efana ne-isoflavones, inokuba sesinye isizathu soku. Ke ngoko, abaphandi baye baphonononga ukuba ngaba iprotein yesoya inokunceda ngokutshisa okutshisayo.
Nangona iziphumo zezifundo ezahlukeneyo ziye zangahambelani, uphononongo olukhulu lophando kwesi sihloko lubonisa ukuba izongezo zesoya isoflavone zinokunceda ukunciphisa ukukhanya okutshisayo kwabasetyhini ngexesha lokuyeka ukuya exesheni. Nangona kunjalo, ezi zifundo azizange zenziwe nge-edamame; endaweni yoko, basebenzisa i-isoflavones ethathwe kwiimbotyi zesoya.
Ukuphucula impilo yamathambo
Uphononongo lucebisa ukuba ukutya i-soy isoflavones kunokuba nefuthe elihle kwimpilo yamathambo.
Oku kuyinyani ngokukodwa kubasetyhini abathi, njengoko bekhula, bafumana ukulahleka kwe-estrogen eyongeziweyo, enokukhokelela ekulahlekeni kwamathambo, ngokutsho kwenqaku elipapashwe kwiphepha likaJulayi 2016 le Journal of Bone and Mineral Research .
Impilo yamathambo nayo ifuna unikezelo olwaneleyo noluqhubekayo lweeminerali ezithile, kuquka i-calcium, i-magnesium, i-phosphorus, i-manganese kunye ne-potassium. Ezi zimbiwa zisebenza kunye ukuxhasa i-homeostasis yamathambo.
Enye ikomityi ye-edamame ephekiweyo ibonelela ngeepesenti ezisi-8, iipesenti ezingama-24, iipesenti ezingama-21, iipesenti ezingama-69, kunye neepesenti ezili-14 zezi zondlo, ngokulandelanayo.
Zityebile kwiiphytosterols
I-Edamame, kunye nezinye izityalo, imbewu, kunye namantongomane, ziqulethe iikhompawundi ezibizwa ngokuba yi-phytosterols. I-Phytosterols ifunyenwe ine-anticancer kunye ne-cholesterol-ehlisa iipropati.
IiPhytosterols inqanda ukufunxwa kwe-cholesterol ngokuthintela iindawo zokufunxa; zikwadityaniswe nomsebenzi womzimba ophuculweyo kwaye zibonisa iziphumo ezichasene nomhlaza. Akucaci ukuba olu tshintsho luncinci ukuya koluncinci kumanqanaba e-cholesterol luguqulela kumngcipheko ophantsi wesifo senhliziyo.
Ukongezelela ekubeni ngumthombo ofanelekileyo weprotein yesoya, i-edamame ityebile kwifiber enempilo, i-antioxidants, kunye ne-vitamin K. Ezi zityalo zezityalo zinokunciphisa umngcipheko wesifo senhliziyo kwaye ziphucule iiprofayili zelipid zegazi, umlinganiselo wamafutha, kuquka i-cholesterol kunye ne-triglycerides.
isifo seswekile friendly
Abo batya kakhulu iicarbohydrates ezigaywa lula, ezifana neswekile, rhoqo banokuba sengozini enkulu yesifo esingapheliyo. Oku kungenxa yokuba ukutya okunekhabhohayidrethi ekhawulezayo ukwetyiswa kukhokelela kumanqanaba aphezulu eswekile egazini emva kokutya kunye nokulawulwa kakubi kweswekile esegazini, nto leyo enokunyusa umngcipheko wokuba neengxaki zempilo ezifana nesifo seswekile.
Njengezinye iimbotyi, i-edamame ayiphakamisi ngokugqithisileyo amanqanaba eswekile yegazi. Isezantsi kwiicarbohydrates, xa kuthelekiswa neprotheyini kunye namafutha. Ikwalinganisa kakhulu isalathiso se-glycemic ephantsi, umlinganiselo wendlela ukutya okunyusa ngayo amanqanaba eswekile yegazi. Ngoko ke, ifanelekile kubantu abanesifo seswekile.
Izinto ezinokubakho ezantsi
Kwiminyaka yakutshanje, kukho iinkxalabo malunga neemveliso ezisekelwe kwi-soy ezinxulumene ne ukuphazamiseka kwehomoni. I-Soy iqulethe amanqanaba aphezulu e-isoflavones, uhlobo lwe-estrogen yezityalo ezinokubophelela kwezinye iiseli emzimbeni ngendlela efanayo ne-estrogen yomntu.
Indlela oku kubachaphazela ngayo abantu abahlukeneyo, nokuba kukukhuthaza i-estrogen okanye ukuthintela i-estrogen, kunokwahluka kakhulu.
Nangona kunjalo, abaphandi baye bagqiba ekubeni i-soy iyiprotheyini ekhuselekileyo, enomsoco kunye neenzuzo zokukhuthaza impilo edlula nayiphi na inkxalabo enokubakho, ngokutsho kweHarvard TH Chan School of Public Health.
I-Alergias kunye ne-los alimentos
I-Edamame, okanye iimbotyi zesoya, sesinye sezona zinto zisibhozo zixhaphakileyo ezifunyaniswa kukutya ukutya. Ukusabela kwe-alergic kwi-soy kunokuchaphazela ulusu, umgudu wokuphefumula, umgudu wesisu, okanye inkqubo ye-cardiovascular system kunye neempawu zingabandakanya ukugabha, ukuxinzezeleka kwesisu, ukuphefumla, ukuphefumula, ukudumba okanye isiyezi. Ukuba une-soy allergies, gwema konke ukutya kwe-soy kunye neemveliso, kubandakanya i-edamame.
Iimveliso zesoya ezicocekileyo, kubandakanya i-edamame, azinagluten. Ngoko ke, kufuneka sikwazi ukuthatha i-edamame ukuba sinesifo se-celiac okanye i-non-celiac gluten sensitivity. Nangona kunjalo, kufuneka sihlale silumkile ukunqanda ukungcoliswa kwe-gluten kunye neemveliso zesoya.
Ukusebenzisana kweziyobisi
Ukutya okuphezulu kweprotheni yesoya kunokuphazamisa i-warfarin yeziyobisi ezinciphisa igazi, ngokutsho kweYunivesithi yaseOregon State.
Qiniseka ukuba uxoxa ngayo nayiphi na intsebenziswano yokutya kweziyobisi kunye nogqirha wakho omthembileyo.
Iingcebiso eziluncedo
Oku kutya kudla ngokufuthi kwaye kufumaneka lula kwipaseji yokutya engumkhenkce kuzo zombini iintlobo zesikhumba kunye nesikhumba. Unokufumana kwakhona i-edamame eyomileyo okanye entsha kwimakethi yendawo yendawo okanye kwivenkile yokutya.
El fresco kufuneka ibeluhlaza obumnyama kunye neepods eziqinileyo, ezingasikwanga. Iza kuhlala isitsha efrijini iintsuku ezimbini ukuya kwezintathu, ngelixa i iqabaka iya kuhlala kude kube ziinyanga ezintandathu.
Xa ulungiselela i-edamame eyomileyo:
- Zihlole iimbotyi ezomisiweyo, ujonge amatye okanye amatye kwaye uqinisekise ukuba aziqhekeki.
- Gxuma iipod ngobusuku, uqinisekise ukuba iimbotyi zigqunywe ngokupheleleyo ngamanzi.
- Emva kokucwina, hlambulula kwaye ukhuphe iipods de amanzi abaleke.
- Beka ebhodweni, gcwalisa kwaye ugubungele i-edamame ngamanzi, kwaye upheke phezu kobushushu obuphantsi de iimbotyi zithenda nje, malunga neeyure ezintathu ukuya kwezine.
Ngenye indlela, ezomileyo zinokuphekwa kwi-cooker yoxinzelelo. Ukupheka kwi-pressure cooker, faka i-edamame (akukho mfuneko yokucwina ngaphambi kokupheka) kwi-cooker yoxinzelelo, yongeza iikomityi ezisibhozo zamanzi malunga ne-400 grams ye-edamame eyomileyo, kwaye upheke ngoxinzelelo oluphezulu imizuzu engama-30. Nje ukuba kwenziwe oku, vumela uxinzelelo ukuba lukhulule ngokwemvelo malunga nemizuzu engama-20 ukuya kwengama-30.
Zityiwa njani?
Ngokwesiqhelo, ilungiswa ngepinki yetyuwa kwaye yongezwe kwisuphu, isityu, isaladi, kunye nezitya ze-noodle, okanye ityiwe yodwa njenge-snack.
I-Edamame isetyenziswa kwiibhari zesushi kunye neendawo zokutyela ezininzi zamaTshayina kunye namaJapani. Singayifumana kwiivenkile ezinkulu ezininzi e-United States, ngokwesiqhelo kwicandelo lemifuno elinomkhenkce. Uninzi lweevenkile zokutya kwezempilo zikwaphethe.
Ukutya kweSoya kuyaphikisana. Abanye abantu bayakuphepha ukutya i-soy rhoqo, ngokuyinxenye kuba inokuphazamisa umsebenzi we-thyroid. Nangona kunjalo, uninzi lwezifundo luye lwabonisa ukuba idosi ephezulu kakhulu yesoya ayibonakali inempembelelo enkulu ekusebenzeni kwe-thyroid, nangona uphando oluninzi luyafuneka.