Inani elibalulekileyo lezifundo zophando zixhasa amabango okutya isoyile kunokukunceda ukunciphisa umzimba. Iprotheni ye-Soy ngumgangatho ophezulu, umthombo we-protein onamafutha asezantsi (xa kuthelekiswa neminye imithombo emininzi yeeprotheyini) enokukunceda wakhe izihlunu ezinobunzima.
Ukutya kwesoy ukunciphisa umzimba
Uninzi lokutya okuthandwayo namhlanje kuthintela izondlo eziyimfuneko. Banokuba sezantsi kwii-carbohydrate, kumanqatha, kwiprotein, okanye kusezantsi kwindibaniselwano yezi macronutrients zintathu. Isicwangciso sokutya ngolu hlobo sinokungalingani kwaye singakuniki isondlo esifanelekileyo. Oku kunokubangela impilo enkenenkene yexesha elide. Impilo enkenenkene yexesha elide oyifumanayo kwezi zicwangciso zokutya ikwabangelwa kukuba uninzi lwazo alufundisi ukutya okuhle kunye nokuzilolonga, okukhokelela kwindlela yokuphila engenampilo.
I-Soy inciphisa iikhalori
Ngelixa ukutya kwe isoya ukwehla ubunzima inciphisa iikhalori, eziyinxalenye ebalulekileyo yesicwangciso sokutya, ayithinteli naziphi na izondlo. Oku kukuvumela ukuba ufumane konke ukondla okudingayo kwisondlo esifanelekileyo kunye nokutya okufanelekileyo, okwenza ukutya kwesoyile kube yindlela enamandla yokunciphisa umzimba. Ukutya kwe soy ukunciphisa umzimba Ikwaqaphela ukubaluleka kokuzilolonga kuso nasiphi na isicwangciso sokutya.
Kuba ukuzilolonga ekuqaleni kunzima kubaninzi bethu, ukuhamba ngokukhawuleza imizuzu engama-30 ukuya kwengama-45 ngosuku iintsuku ezi-6 ngeveki yindlela entle yokuqala. Olu dibaniso lwenza ukuba ukutya kwethu kwesoyile ukwehla kwesondlo kube namandla kangangokuba ii-dieters ebezisebenzisa Iprotheni yesoya kuvavanyo lweklinikhi baphulukene nomndilili weepawundi ezingama-26 kwiiveki ezili-16, kubandakanya ukulahleka kwamafutha esiswini okubalaseleyo malunga neepesenti ezingama-25.
Izibonelelo ezongezelelweyo zeprotheni yesoya
Izibonelelo zesiselo esinxilisayo . Ukongeza, ukutya kweSoy kubonelela ngezibonelelo ezongeziweyo zeprotheni yesoy, izibonelelo ongazukuzifumana kwisicwangciso sokutya esingabandakanyi isoy. Umzekelo, isoya yiprotein ekumgangatho ophezulu equlathe zonke iiamino acid ezifanelekileyo zesondlo sabantu. Ukongeza, ukutya kwesoya okwehlise ubunzima bomzimba bane isalathiso se-glycemic index . Oku kuthetha ukuba azizukubangela i-spikes ezikhawulezayo kwiswekile yegazi, njengokutya okuphezulu-glycemic. Oku kunokukhokelela kwiminqweno embalwa kunye nolawulo lokutya okungcono, isibonelelo esinamandla.
Iprotheni ye-Soy iphilile nakwintliziyo yakho
Iprotein ye-Soy ikwanempilo kwintliziyo yakho, njengoko kungqinwa yingxelo yezempilo ye-FDA etya iigram ezingama-25 zeprotheyini yesoya ngemini, njengenxalenye yokutya okunezinto ezinamafutha amaninzi kunye ne-cholesterol, kunokunciphisa umngcipheko wesifo sentliziyo. Ukongeza eyabo izibonelelo zempilo yentliziyo , Iprotheni yesoya kuye kwaxelwa ukuba inezibonelelo ezininzi zempilo, kubandakanya ulusu oluncinci, iinwele, iinzipho kunye inkxaso, Ukuyeka ukuya exesheni kunciphisa ubushushu , kunye nokuxhasa ubunzima bomzimba obunzima. Ngokucacileyo, izicwangciso zokutya eziswele ukutya kweeprotein zesoya azinakho ukubonelela ngazo zonke izibonelelo ezifanayo.
Isishwankathelo, kuyacaca ukuba isicwangciso sokutya esifanelekileyo esinexabiso elaneleyo lokuzilolonga yindlela elula, emnandi, kwaye enamandla yokunciphisa umzimba. Iprotheyini yethu yesoya ikunika amandla eprotini. Oku kunokukunceda uzive uthanda ukwenza umthambo!
1) Iprotein ye-Soy ikunceda uzive ugcwele ixesha elide.
Izifundo zonyango zamva nje zibonisa ukuba iprotheyini yesoya ikunceda uzive ungalambile kwaye ikuncede uzive ugcwele ixesha elide. (1) . Ukutya isoya kungasebenza ngokwenza isisu sakho sithumele umyalezo opheleleyo kwingqondo yakho (2). Oku kunceda ukunciphisa isidingo sokutya phakathi kokutya nasebusuku, izizathu ezibini eziphambili zokufumana ubunzima.
2) I-Soy protein iphantsi kwii-carbohydrate.
Njengokutya kwe-carb ephantsi ngokwendalo, isoya lulongezo olugqibeleleyo kuso nasiphi na isicwangciso sokulahleka kwesisindo, kubandakanya i-carb ephantsi edumileyo kunye nokutya okuphezulu kweeprotein.
I-3) Iprotein ye-Soy ine-index ye-glycemic index ephantsi.
Ayisiyiyo kuphela iprotein ye-soy esezantsi kwii-carbohydrate kunye namafutha, kodwa ikwanaso nesalathiso esisezantsi se-glycemic, okuthetha ukuba ayizukubangela ispike esikhawulezileyo kumanqanaba eswekile yegazi emva kokusetyenziswa. (3). Oku kuthintela ukhuseleko olugqithisileyo lwe-insulin (i-insulin ibangela isiphumo esingafunekiyo sokugcina iswekile eyongezelelweyo egazini njengamafutha omzimba). Iswekile yegazi ezinzileyo kunye namanqanaba e-insulin athetha ukunqwenela okumbalwa kunye neekhalori ezimbalwa ezigcinwe njengamafutha.
Ngaba ukutyeba kwesoya?
Zithini iingcali zezempilo
Andiqondi ukuba i-soy yenza ukuba abantu batyebe ngenxa yokuba isoyiya. Ingcali yokutyeba kakhulu u-Yoni Freedhoff uxelele i-Global News.
I-Edmonton Dietitian ebhalisiweyo uLalitha Taylor, ovuma njenge fan enkulu yesoya , ikholelwa ekubeni abantu abaninzi banolwazi oluchanekileyo malunga neprotheni yezityalo kunye nendima yayo kwimpilo.
USoy unezibonelelo ezininzi zempilo, ucacisile.
Ngumthombo otyebileyo wecalcium, isinyithi kunye nefayibha, ngokwe-dietitian. I-Soy ikwaqulathe zonke ii-amino acid eziyimfuneko (oko kuthetha ukuba yiprotein epheleleyo). UTaylor uthe 3/4 indebe yesoya ephekiweyo iqulethe iiprotein ezininzi njenge 1/2 yekomityi yenyama ephekiweyo.
UTaylor uphawula ukuba i-15 ukuya kwi-20 yeegramu zesoya zityiwa kukutya kwaseAsia.
Ukuba kukho unxibelelwano phakathi kwesoyile kunye nokufumana ubunzima, unokucinga ukuba siza kubona amanqanaba aphezulu okutyeba kakhulu kumaqela athile ama-Asiya, njengamaJapan. Kodwa akunjalo.
Ubisi lweSoy lukwenza utyebe?
Ubisi lweSoy lwenziwa xa iimbotyi zesoya zifakwe emanzini, emhlabeni, kwaye zixinekile. Ifayibha kunye neprotey ye-soy kolu bisi lunokunceda ukunciphisa umngcipheko we-cholesterol ephezulu kunye nesifo sentliziyo. Ewe kulungile Ubisi lwe-soy alutyebisi ngokukodwa Ukutya iikhalori ezininzi kuyo nayiphi na imithombo kunokubangela ukutyeba.
Xa kuthelekiswa nobisi
Ngokungafaniyo nobisi, ubisi lwe-soy alunalo i-lactose kunye ne-cholesterol. Inezinto ezimbalwa zeekhalori kunye namafutha amancinci kunebisi elipheleleyo , eneekhalori ezili-150 ngokusebenza, malunga nesiqingatha sazo sivela kumanqatha. Ubisi lwe-soy rhoqo lunenani elifanayo leekhalori ngokusebenza njengobisi olunamafutha asezantsi. Ubisi lweSoy lunomlinganiselo ofanayo weprotheni kwaye ngokubanzi luqinisiwe ukuba lube nenani elifanayo le-calcium kunye nevithamin D kuleyo ifumaneka kubisi lwenkomo. Oku kuthetha ukuba ubisi lwe-soy alutyebisi kunobisi olupheleleyo, kodwa luthelekiswa nobisi olunamafutha asezantsi.
Iziphumo kubunzima
Uphononongo olupapashwe kwiJenali yeAmerican Dietetic Association ngo-Okthobha u-2007 zinee-dieters zisela i-milliliters ezingama-720 ngosuku lobisi olunamafutha, olukhuthaza ukwehla kobunzima, okanye inani elilinganayo lobisi lwe-soy ukubona ukuba ubisi lwe-soy lwalulungile. njengeluncedo njengobisi olunamafutha ukunciphisa umzimba. Omabini la maqela alahlekelwe sisixa esifanayo sobunzima, ebonisa ukuba ubisi lwe-soy lunokuba luncedo ekulahlekeni kwesisindo.
I-yogy yesoy ikwenza utyebe?
Impendulo ekhawulezileyo HAYI. Ioygt zesoya zibala iiproteni xa kuthelekiswa nobisi lwenkomo kwaye zibonelela ngamafutha asempilweni. Izifundo zibonisa ukuba iimveliso zesoya zinako cholesterol esezantsi kwaye amanqanaba eswekile yegazi , ingakumbi kubantu abanesifo seswekile. I-yogurt ye-soy engenashukela ayinayo iswekile, kodwa kunye ne-calcium encinci. Yiba ujonge uninzi lwezinto ezixineneyo kunye nezongezo.
Ke kutheni abanye bejika kwiimbotyi zesoya?
Ingxaki ibonakala ngathi ikwiproteni yesoya yodwa, eyiprotein yesoya ekhutshwe kwimbotyi zesoya. UKaren Ansel , umbhali kunye nengcali yezidlo ebhalisiweyo, uxelelwe UKUZEZA ifumaneka kwisonka, isiriyeli, isuphu kunye nemivalo yamandla.
Ukuba uhlala uwabona amagama athi 'soy protein isolot' kwizintlu zezinto ozityayo, kunokuba kukuvusa umnxeba ukuba utya ukutya okuninzi okwenziweyo, okunokutyeba, utshilo u-Ansel.
Ingxaki, ke ngoko, ibonakala ngathi incinci ngeprotheni yesoya yodwa kwaye nangaphezulu ngokutya okuqhubekekayo, okusoloko kungumbono olungileyo wokuziphepha njengoko zihlala zilayishwa iswekile netyuwa.
Ukutya okuncinci okucutshungulwayo kubandakanya i-tofu, i-edamame okanye iimbotyi zesoya, kunye nobisi lwe-soy.
Ngaphandle kwenkolelo ephosakeleyo yokuba isoya inokubangela ukutyeba, abantu banokuyiphepha ngenxa yezinye izizathu ezibini. Abanye bathi yi-estrogen, oko kuthetha ukuba inokunyusa inani lehomoni estrogen emzimbeni wakho. Abanye banexhala lokuba iguqulwe ngokwemfuza.
IFreedhoff nayo ayikhathali.Nangona kukho ii-phytoestrogens kwiimbotyi zesoya, andazi zifundo ezinamandla ezibonisa umngcipheko, utshilo. [Ngokubhekisele kwii-GMO]… ngokubhekisele ekusetyenzisweni kwayo, zikhuselekile ngokupheleleyo.
Abo bakhathalayo banokuhlala bekhangela iinguqulelo ezisimahla ze-GMO zemveliso yabo oyithandayo yesoya.
UTaylor wongeza ukuba uphando lubonakalisile ukuba iisosi ezimbini ukuya kwezintathu zesoya ngemini zingathintela umhlaza wamabele (oku akusebenzi kwizongezo zesoya). Kwaye iinkonzo ezimbini ngosuku zikhuselekile kumaxhoba omhlaza wamabele.
Ukusetyenziswa kwemihla ngemihla kunokunceda ekunciphiseni umngcipheko wesifo sentliziyo, utsho, kunye nokunciphisa iimpawu ze-menopausal.
Ke zive ukhululekile ukuphunga loo latte ngaphandle koloyiko lokuphazamisa esinqeni sakho.
Ngamafutshane, iprotheyini yesoya edityaniswe nokuzilolonga kunye nokutya okusempilweni liqabane elihle kwisicwangciso sokuphulukana nobunzima.
Izalathiso:
1 . U-Eisenstein J, uRoberts SB, uDallal G, uSaltzman E. Iiprotheyini eziPhakamileyo zokuThoba ukutya: Ngaba zikhuselekile kwaye ziyasebenza? Uphengululo lweedatha zovavanyo kunye nezifo. Ukutya okunesondlo 2002, 60: 189-200.
2 . UNishi T, Hara H, Tomita F.Isoya ß-conglycinin peptone icinezela ukutya ukutya kunye nokuhluza isisu ngokwandisa amanqanaba e-plasma cholecystokinin kwiigundane. J Amanqatha 2003, 133: 352-7.
3 . ILudwig DS. Isalathiso se-glycemic: iindlela zomzimba ezinxulumene nokukhuluphala, isifo seswekile kunye nezifo zentliziyo. IJAMA 2002; 287: 2414-23.
4 . I-Parry-Iibhiliyoni M, Blomstrand E, McAndrew N, Newsholme EA. Ngo-1990. Ikhonkco lonxibelelwano phakathi kwemisipha yamathambo, ingqondo, kunye neeseli zamasosha omzimba. I-Int J yeMidlalo yeMidlalo. 2: S122-S128.
5 . I-Barbul A. Ukusetyenziswa kwe-arginine kunyango lweklinikhi. Ku: ICynober, LA, ed. I-Amino acid metabolism kunye nonyango lwezifo zempilo kunye nesondlo. ENew York, NY. ICCR Press Inc. 1998: 361-383. 6 . IRossi A, iDiSilvestro RA, iBlostein-Fujii. I-1998.Iziphumo zokusetyenziswa kwesoya kwimithambo eyenzakeleyo yomzimba kunye noxinzelelo lwe-oxidative kumadoda amadala abantu abadala. FASEB, ivol 12: 5 iphe. A653.
Iziqulatho
- Ukutya kwesoy ukunciphisa umzimba
- I-Soy inciphisa iikhalori
- Izibonelelo ezongezelelweyo zeprotheni yesoya
- Iprotheni ye-Soy iphilile nakwintliziyo yakho
- 1) Iprotein ye-Soy ikunceda uzive ugcwele ixesha elide.
- 2) I-Soy protein iphantsi kwii-carbohydrate.
- I-3) Iprotein ye-Soy ine-index ye-glycemic index ephantsi.
- Ngaba ukutyeba kwesoya?
- Zithini iingcali zezempilo
- Ubisi lweSoy lukwenza utyebe?
- Xa kuthelekiswa nobisi
- Iziphumo kubunzima
- I-yogy yesoy ikwenza utyebe?
- Ke kutheni abanye bejika kwiimbotyi zesoya?
- Izibonelelo zeCinnamon, ilungele ntoni iTi yeCinnamon?
- Imbewu yeFlakisi yokuLahleka kobunzima, iflakisi yokuNcipha
- Yintoni unyango lwasemsebenzini?
- Kutheni le nto ilaphu liphuma ebusweni bam?
- Luisa Herb, Izibonelelo, iipropathi kunye nokuba yeyiphi
- Ukuphulukana nobunzima bepellets 'iAuriculotherapy yokunciphisa umzimba'