Ubhontshisi wesoya wuhlobo lwe-legume oludabuka eMpumalanga Asia. Sekuphenduke ukudla okubalulekile ekudleni kwemifino kanye ne-vegan, ngakho kuyathakazelisa ukwazi imiphumela emzimbeni.
Kunemikhiqizo ehlukahlukene yesoya etholakalayo namuhla, njengofulawa, i-protein powder, i-tofu, ubisi, isoso yesosi, namafutha. I-Soy iqukethe ama-antioxidants nama-phytonutrients axhunyaniswa nezinzuzo ezihlukahlukene zezempilo. Nokho, kuphakanyiswe ukukhathazeka mayelana nemiphumela emibi engase ibe khona.
Izakhamzimba
Isoya yakhiwe kakhulu ngamaprotheni, kodwa futhi iqukethe inani elihle lama-carbohydrate namafutha. Uma sithatha amagremu ayi-100 kabhontshisi wesoya abilisiwe njengereferensi, amanani awo okudla okunempilo yilawa:
- Amandla: 173 kilojoule
- Amanzi: 63%
- Amaprotheni: 16,6 amagremu
- Ama-carbohydrate: 9,9 amagremu
- Ushukela: 3 amagremu
- Fibre: 6 amagremu
- Amafutha: 9 amagremu
- Okugcwele: 1,3 amagremu
- I-Monounsaturated: 1,98 amagremu
- I-Polyunsaturated: 5,06 amagremu
- Omega-3: 0,6 amagremu
- I-Omega-6: 4,47 g
I-Soy iphakathi kwezinhle kakhulu imithombo yamaprotheni asekelwe ezitshalweni. Okuqukethwe kwamaprotheni kubhontshisi wesoya kungamaphesenti angama-36 kuye kwangama-56 wesisindo esomile. Inkomishi eyodwa (amagremu angu-172) kabhontshisi wesoya abilisiwe iqukethe cishe amagremu angu-29 wamaprotheni. Inani lokudla okunomsoco weprotheni yesoya lihle, nakuba izinga lingekho phezulu njengeprotheni yezilwane.
Izinhlobo eziyinhloko zamaprotheni kubhontshisi wesoya i-glycinin ne-conglycinin, akha cishe amaphesenti angama-80 engqikithi yamaprotheni. Nokho, la maprotheni angabangela ukungezwani komzimba kwabanye abantu. Ukusetshenziswa kwamaprotheni e-soy kuye kwaxhunyaniswa nokuncipha okuncane kwamazinga e-cholesterol.
Ubhontshisi wesoya uhlukaniswa njengembewu yamafutha futhi usetshenziselwa ukwenza uwoyela wesoya. Okuqukethwe kwamafutha cishe ku-18% isisindo esomile, ikakhulukazi i-polyunsaturated kanye ne-monounsaturated fatty acids, namanani amancane amafutha agcwele. Uhlobo oluvelele lwamafutha kubhontshisi wesoya i-linoleic acid, okumelela cishe amaphesenti angu-50 engqikithi yamafutha.
Njengoba iphansi ngama-carbohydrates, isoya yonke ine-a inkomba ye-glycemic ephansi kakhulu, okuyisilinganiso sokuthi ukudla kukuthinta kanjani ukukhuphuka kukashukela egazini ngemva kokudla. Lokhu kwenza kube ukudla okufanele kubantu abanesifo sikashukela.
Ngaphezu kwalokho, iqukethe inani elihle i-soluble ne-insoluble fiber. Imicu engancibilikiyo ikakhulukazi i-alpha-galactosides, engabangela ukuqunjelwa kanye nesifo sohudo kubantu abazwelayo. I-Alpha-galactosides ingeyesigaba semicu ebizwa ngokuthi ama-FODMAP, engandisa izimpawu ze-bowel syndrome ecasulayo. Naphezu kokubangela imiphumela engemihle kwabanye abantu, imicu encibilikayo kubhontshisi wesoya ngokuvamile ibhekwa njengenempilo.
Izinzuzo
Njengokudla okuningi okuphelele, i-soy inemiphumela eminingi yezempilo enenzuzo.
Yehlisa umfutho wegazi
I-soy nokudla okwenziwe ngayo ngokuvamile kuphezulu kakhulu i-arginine, i-amino acid okukholelwa ukuthi isiza ukulawula amazinga omfutho wegazi. Futhi inothile ngama-isoflavones, enye inhlanganisela okukholakala ukuthi inikeza izinzuzo zokwehlisa umfutho wegazi.
Kodwa-ke, akucaci ukuthi lezi zinzuzo ezincane zokwehlisa umfutho wegazi ziyasebenza yini kubantu abanamazinga omfutho wegazi ajwayelekile naphakeme. Olunye ucwaningo lubonisa ukuthi bobabili bangase bazuze, kanti abanye basikisela ukuthi abantu abanomfutho wegazi ophakeme kuphela abangathola lo mphumela.
Yehlisa ingozi yomdlavuza
Umdlavuza ungenye yezimbangela eziphambili zokufa emphakathini wanamuhla. Ukudla imikhiqizo ye-soy kuhlotshaniswa nokwanda kwezicubu zebele kwabesifazane, ngokucabangela okwandisa ingozi yomdlavuza webele. Kodwa-ke, ucwaningo oluningi lokubheka lubonisa ukuthi ukusetshenziswa kwemikhiqizo yesoya kunganciphisa ingozi yomdlavuza webele.
Ucwaningo luphinde lubonise umphumela wokuzivikela kumdlavuza we-prostate emadodeni. Izinhlanganisela eziningana kule legumisone, okuhlanganisa i-isoflavone ne-lunasin, zingase zibe nesibopho semiphumela engaba khona yokuvimbela umdlavuza.
Ukuchayeka kuma-isoflavone kusencane kungase kuvikele ikakhulukazi kumdlavuza webele kamuva ekuphileni.
kuthuthukisa inzalo
Olunye ucwaningo lubonisa ukuthi abesifazane abadla ukudla okucebile ku-soy bangase bazuze ekuzaleni okuthuthukisiwe. Kolunye ucwaningo, abesifazane abathatha i-isoflavone ephezulu babenethuba eliphindwe ka-1,3 kuye ku-1,8 lokubeletha ngemva kokwelashwa kokuzala kunalabo abathatha i-isoflavone ephansi.
Nokho, lokhu okutholakele akukona okomhlaba wonke. Isibonelo, ukubuyekezwa okukodwa kuphakamisa ukuthi ukuthatha u-100 mg we-isoflavones nsuku zonke kungase kunciphise ukusebenza kwe-ovary kanye namazinga e-hormone yokuzala, izici ezimbili ezibalulekile zokuzala.
Kodwa-ke, ucwaningo oluningi kuze kube manje lubika ukuthi ukudla okuqukethe i-10 kuya ku-25 mg, futhi mhlawumbe kuze kufike ku-50 mg we-isoflavones ngosuku, njengengxenye yokudla okuhlukahlukene, akubonakali kunemiphumela eyingozi ekuphumeni kweqanda noma ukuzala.
Ikhulula izimpawu zokunqamuka kokuya esikhathini
Ukunqamuka kokuya esikhathini kuyinkathi empilweni yowesifazane lapho ukuya esikhathini kuyeka. Ngokuvamile kuhlotshaniswa nezimpawu ezingemnandi, njengokujuluka, ukushisa, nokushintshashintsha kwemizwelo, okubangelwa ukwehla kwamazinga e-estrogen.
Ucwaningo lubonisa ukuthi ama-isoflavones, umndeni wama-phytoestrogens atholakala kubhontshisi wesoya, angase adambise lezi zimpawu. Imikhiqizo yesoya ayithinti bonke abesifazane ngale ndlela. Kubonakala sengathi kusebenza kuphela kulokho okubizwa ngokuthi abakhiqizi be-equol, labo abanohlobo lwamagciwane amathumbu akwazi ukuguqula ama-isoflavones abe yi-equol.
Ukudla kwansuku zonke kwe-135 mg ye-isoflavones isonto eli-1, okulingana namagremu angu-68 wesoya ngosuku, kunciphisa izimpawu zokunqamuka kokuya esikhathini kuphela kubakhiqizi be-equol. Nakuba izindlela zokwelapha ze-hormone bezilokhu zisetshenziswa njengokwelashwa kwezimpawu zokunqamuka kokuya esikhathini,
Ithuthukisa impilo yamathambo
I-osteoporosis ibonakala ngokuncipha kwamathambo kanye nengozi eyengeziwe yokuphuka, ikakhulukazi kwabesifazane asebekhulile. Ukusetshenziswa kwe-soy kunganciphisa ingozi ye-osteoporosis kwabesifazane abaye badlula esikhathini sokuya esikhathini. Ngokuthakazelisayo, le miphumela enenzuzo ibonakala ibangelwa ama-isoflavone.
Amazinga aphansi e-estrogen atholakala ngesikhathi sokunqamuka kokuya esikhathini angabangela ukuba i-calcium iphume emathanjeni. Ukulahlekelwa kwethambo okuwumphumela kungabangela abesifazane abangemva kokuya esikhathini ukuba babe namathambo abuthakathaka, aphukayo, isimo esaziwa ngokuthi ukuphefumula kwamathambo
Obunye ubufakazi bubonisa ukuthi ukuthatha i-40 kuya ku-110 mg ye-soy isoflavones nsuku zonke kungase kunciphise ukulahlekelwa kwamathambo futhi kuthuthukise izimpawu zempilo yamathambo kwabesifazane abanqamula ukuya esikhathini. Nokho, ucwaningo olwengeziwe luyadingeka ukuze kuqinisekiswe lokhu okutholakele.
Izingozi ezingaba khona
Nakuba lokhu kudla kunezinzuzo eziningi zezempilo, abanye abantu badinga ukunciphisa ukusetshenziswa kwakho noma bakugweme ngokuphelele.
Ukunciphisa umsebenzi we-thyroid
Ukusetshenziswa okuphezulu kwemikhiqizo ye-soy kungase kucindezele umsebenzi we-thyroid kwabanye abantu futhi kube nomthelela i-hypothyroidism isimo esibonakala ngokukhiqizwa okuphansi kwamahomoni egilo.
Indlala yegilo iyindlala enkulu elawula ukukhula futhi elawula izinga umzimba okhipha ngalo amandla. Ucwaningo lwabantu lubonisa ukuthi ama-isoflavone angase acindezele ukwakheka kwamahomoni egilo. Ngakho ukusetshenziswa njalo kwalokhu kudla kanye nokuphuma kwakho noma izithasiselo ze-isoflavone kungabangela i-hypothyroidism kubantu abazwelayo, ikakhulukazi labo abanendlala yegilo engasebenzi.
flatulence kanye nesifo sohudo
Njengeminye imidumba eminingi, ubhontshisi wesoya uqukethe i-fiber engancibiliki, engabangela ukuqunjelwa kanye nesifo sohudo kubantu abazwelayo. Nakuba ingeyona ingozi empilweni yakho, le miphumela engemihle ingase ibe mnandi.
I-Raffinose ne-stachyose fibers, eyingxenye yeklasi lemicu ebizwa ngokuthi i-FODMAP, ingaba yimbi kakhulu izimpawu ze-IBS, isifo esivamile sokugaya ukudla. Uma sine-bowel syndrome ecasulayo, kunconywa ukugwema noma ukunciphisa ukusetshenziswa kwe-soy.
Allergy
Ukwaliwa ukudla yisimo esivamile esibangelwa ukusabela komzimba okuyingozi ezingxenyeni ezithile zokudla. Ukungezwani nesoya kubangelwa amaprotheni (i-glycinin ne-conglycinin) atholakala emikhiqizweni eminingi yesoya.
Nakuba i-soy ingenye yezinhlobo ezivame kakhulu zokudla oku-allergenic, ukungezwani komzimba okuhlobene ne-soy akuvamile kakhulu ezinganeni nakubantu abadala.
Eminye imiphumela
Isoya nokudla okuvela kuyo bekuyingxenye yokudla kwabantu amakhulu eminyaka. Nokho, abanye abantu bakhathazeka ngemiphumela ethile engemihle:
- Imiphumela yokulingisa i-Estrogen. Ama-isoflavone e-soy ngokuvamile acatshangwa ukuthi alingisa i-hormone yokuzala yabesifazane i-estrogen. Nakuba kufana ngokwakheka kwale hormone, ama-soy isoflavone anemiphumela ebuthakathaka futhi ehluke kancane kune-estrogen.
- Imiphumela Yabesifazane Kwabesilisa. Abanye bakhathazekile ngokuthi ama-isoflavone angase anciphise ukukhiqizwa kwehomoni yesilisa i-testosterone. Nokho, izifundo zabantu zithola ukuxhumana okubuthakathaka phakathi kwalokhu kokubili.
- ingozi kubantwana. Abanye besaba ukuthi ubisi lwesoya lungase buthinte kabi ubuchopho, ubulili, indlala yegilo, noma ukukhula kwamasosha omzimba. Kodwa-ke, ucwaningo ngokuvamile luyehluleka ukubona noma yimiphi imiphumela emibi yesikhathi eside yefomula ezinsaneni ezinempilo.
- i-transgenic. I-soy ngokuvamile iguqulwa izakhi zofuzo. I-transgenic ingaqukatha imisoco emincane kanye nezinsalela ze-herbicide ezingaphezu kwejwayelekile noma eziphilayo. Ucwaningo olwengeziwe luyadingeka emiphumeleni yezempilo yesikhathi eside yenguqulo ye-transgenic.
- Antinutrients. Lokhu kudla kuqukethe izakhi ezinganciphisa amandla omzimba okumunca amavithamini namaminerali akuqukethe. Ukucwiliswa emanzini, ukuhluma, ukubilisa, nokupheka kuyizindlela zokunciphisa la mazinga angapheli.