Mbali inayo, Soybean ali ndi michere yambiri, ndipo zakudya zomwe zimakhala ndi thanzi, chifukwa kuchuluka kwa shuga wa magazi kumachepetsedwa, matendawa chifukwa cha kusataya mtima kuchepetsa kusamba kwa khansa. Komabe, anthu ena amada nkhawa ndi kuchuluka kwa chakudya chomwe chimalemera. Mwachitsanzo, ena amaopa kuti kugwiritsa ntchito soya kwambiri kumawonjezera chiopsezo cha khansa ya m'mawere, kusokoneza ntchito ya chithokomiro kapena kukhala ndi mphamvu mwa anthu, ndipo awa ndi ena a iwo. Nkhaniyi ikufotokoza za zomwe zalembedwazi kuti mudziwe ngati zabwino kapena zoyipa pa thanzi lanu zimakhala zabwino kapena zoyipa pa thanzi lanu.
Ili ndi michere yosiyanasiyana
Soybeans ochokera ku chilengedwe amakhala ndi mapuloteni ndipo amakhala ndi ma amino onse ofunikira ndi thupi lanu. Amakhala olemera mu ulusi wamasamba, fiber ndi mavitamini angapo ofunikira, michere yambiri ndi masamba othandiza masamba.
Kuphatikiza pa zomwe zili mavitamini ndi michere, nyemba za solyphenols, monga antioxinols omwe angathandize kuteteza thupi lanu kuwonongeka kwa maselo anu ndi matenda amtima.
Kuchokera ku soya mutha kuphika mbale zambiri
Chithunzi: Unclala.com.
Soybeans amakhala olemera kwambiri ku Isoflavon - subclass of polythonols, omwe amatchedwa Phytoegees chifukwa cha kuthekera kwawo kolumikizana ndi estrogen receptors mu thupi lanu ndikuwayambitsa. Asoflav wa soya ndi amodzi mwa zifukwa zazikulu zogwirira ntchito zaumoyo zomwe zimafunidwa ndi soyo. A Soybeans owiritsa amakhala ndi 90-134 mg wa isoflavone pa 100 magalamu, kutengera mitundu. Chifukwa chofanana ndi kapangidwe kake, nthawi zambiri zimaganiziridwa kuti soya isoflavones amatengera mahomoni a estrogen. Komabe, kafukufuku akuwonetsa kuti Indoflavones ndiosiyana kwambiri ndi estrogen, chilichonse chomwe chimakhala nacho chapadera pa thupi la munthu.
Ikhoza kupindula
Zakudya zolemera za soya zimakhala ndi phindu lililonse.
Imatha kuthandiza kuchepetsa cholesterol
Kafukufuku angapo akuwonetsa kuti zakudya zokhala ndi soya zitha kuthandizira kuchepetsa kuchuluka kwa LDL cholesterol (koyipa) ndikukweza hdl cholesterol (chabwino). Mwachitsanzo, ndemanga imodzi yaposachedwa imaganiza kuti kugwiritsa ntchito kachiwiri kwa madongosolo a soya patsiku kumathandiza kuchepetsa kuchuluka kwa cholesterol ndi ntl cholesterol (koyipa) pafupi 3%. Komabe, olemba amakhulupirira kuti pakutsatira kuchepetsedwa kungakhale kochulukirapo ngati anthu amadya mapuloteni a thonje m'malo mwa agologolo wa nyama. Njati ina ikusonyeza kuti chakudya cholemera mu soya chingathandize kuchepetsa kuchuluka kwa cholesterol ndi dll cholesterol (oyipa) ndi 2-3%. Nyemba zitha kuwonjezera hdl cholesterol (yabwino) ndi 3% ndikuchepetsa mulingo wa triglyceridededes pofika 4% (13).
Zinthu zopangidwa ndi soya zokhala ndi ma soya, monga solu, tofu, liwiro ndi Edamas, kusintha zowonjezera zolesterol kuposa kuchitira zinthu zowoneka bwino komanso zowonjezera.
Imatha kuthandiza kuteteza thanzi la mtima
Zakudyazo, zolemera, kuphatikizapo soya, zitha kuthandiza kuchepetsa chiopsezo cha matenda a mtima. Asoflavones soy imatha kuthandiza kuchepetsa kutupa kwa mitsempha yamagazi ndikusintha, zinthu ziwiri zomwe zimaganiziridwa kuti ziteteze thanzi lanu. Kubwereza kwaposachedwa kwachuma, ndi 20% ndi 16% ndi kuchepa kwa chiwopsezo cha matenda a sitiroko komanso matenda a mtima, motero. Kafukufuku wowonjezera akuwonetsa kuti zakudya zokhala ndi soya zimatha kuchepetsa chiopsezo cha kufa kuchokera ku matenda a mtima mpaka 15%.
Imatha kuchepetsa kuthamanga kwa magazi
Soybeans ndi zinthu zomwe nthawi zambiri amakhala olemera ku Arlinine - amino acid, omwe amakhulupirira kuti athandize kusintha kuchuluka kwa kuthamanga kwa magazi. Soybeans alinso ndi isoflavones - gawo lina, lomwe limakhulupirira kuti muchepetse kuthamanga kwa magazi. Mu kafukufuku wina, zinapezeka kuti kugwiritsa ntchito tsiku ndi tsiku kwa ½ chikho (magalamu 43) a soya amachepetsa kuthamanga kwa magazi (njira yotsika ya kuthamanga kwa magazi) pafupi 8% mwanjira ina, koma si azimayi onse. Kafukufuku wina amapindula tsiku ndi tsiku 65-153 mg wa soyay isoflavones movutikira magazi ndi 3-6 mm hg.st. Anthu omwe ali ndi vuto lalikulu. Komabe, sizikudziwika kuti kaya ndi zabwino zambiri izi zomwe zimagwiranso ntchito kuchepetsa kuthamanga kwa magazi kwa anthu omwe ali ndi vuto la magazi.
Imatha kuchepetsa kuchuluka kwa shuga
Ndemanga imodzi, yomwe imaphatikizapo kafukufuku woyeserera mwa 17 - muyeso wa Gold Mufufuze, imangoganiza kuti sosoflavones imatha kuthandiza kuchepetsa pang'ono shuga ndi milingo ya insulin posamba. Soy Isoflavones imathandizanso kuchepetsa kukana insulin - momwe maselo amasiya kugwirizanitsa insulin. Popita nthawi, kukana insulin kumatha kubweretsa shuga yayikulu ndikutsogolera ku mtundu wa shuga 2. Kuphatikiza apo, pali umboni kuti zowonjezera zomwe zili ndi mapuloteni a soya zitha kuthandiza kuchepetsa pang'ono shuga ndi kuphatikizika kwa anthu omwe ali ndi matenda a shuga 2 kapena metabolic. Metabelic syndrome amatanthauza gulu la boma, kuphatikizapo kuchuluka kwa shuga wa magazi, kuchuluka kwa shuga, kuthamanga kwa magazi, omwe pamodzi amawonjezera chiopsezo cha matenda a shuga a 2, matenda a mtima ndi stroke. Komabe, zotsatirazi sizikunena mosavuta, ndipo kafukufuku wina adalephera kupeza maulalo olimba pakati pa soya komanso kuwongolera kwa shuga m'magazi athanzi ndi anthu omwe ali ndi matenda a shuga 2 ndi anthu omwe ali ndi matenda a shuga 2 ndi anthu omwe ali ndi matenda a shuga 2 ndi anthu. Zotsatira zake, kafukufuku wowonjezera ndikofunikira musanayambe kuganiza.
Mapuloteni soy amaphatikizidwa bwino ndi fiber
Chithunzi: Unclala.com.
Imatha kukonza chonde
Kafukufuku wina akuwonetsa kuti azimayi omwe amawona chakudya cholemera mu soya amatha kupindula chifukwa chobwezera chonde. Mu kafukufuku wina, mayi wokhala ndi kugwiritsidwa ntchito kwambiri kwa soya isoflavones anali 1.3-1.8 Nthawi zambiri atatha kudyetsa osabereka kuposa azimayi otsika a soya. Komabe, abambo sangalandire zabwino zomwezo zomwe zimakulitsa chonde. Pofufuzanso kwina, adapezeka kuti zinthu zokonda kudenyu zimatsimikizira kuti zimateteza ku Bisphenol A (BPA), ma coolics omwe apezeka m'mapazi ena, omwe amawonedwa kuti achepetse chonde.
Komabe, izi pochirikiza chonde si chilengedwe chonse. Mwachitsanzo, ndemanga ina ikusonyeza kuti kulandiridwa kwa 100 mg ya soyay isoflavone patsiku kumatha kuchepetsa ntchito ya thumba losunga mazira ndi kuchuluka kwa mahomoni obereka - othandizira chonde. Kuphatikiza apo, ndemanga inanso ikuwonetsa kuti azimayi omwe amadya zopitilira 40 mg ya isoflavone patsiku lililonse amatha kukhala ndi mavuto a chonde kuposa amayi osakwana 10 mg patsiku. Komabe, maphunziro ambiri masiku ano akuti zimapezeka kuti muli ndi 10-25 mg - ndipo mwina mpaka mpaka 50 mg ya soya ya soyay . Uku ndi kuchuluka kwa soya isoflanes ofanana ndi magawo pafupifupi 1-4 a zinthu za soya patsiku.
Imatha kuchepetsa zizindikiro za kusatha kwa thupi
Panthawi ya kusamba, gawo la estrogen pakati pa mkazi mwachilengedwe limachepa, zomwe zimayambitsa zizindikiro zosasangalatsa, monga kutopa, kutopa kwa nyini ndi kukwera kwa nyini. Amakhulupirira kuti, amamanga ku estrogen receptors m'thupi, soya isoflavones thandizo pang'ono kuchepetsa kukula kwa zizindikiro za zizindikirozi. Mwachitsanzo, kafukufuku akuwonetsa kuti sosoflavones angathandize kuchepetsa pafupipafupi komanso kuwonongeka kwa mafunde. Isoflav wa Soybens amawonekanso kuti akuthandizira kuthetsa matenda, kupweteka, kusokonezeka, nkhawa ndi kuwuma kwa zaka zosatha komanso zaka zingapo zapitazo. Komabe, sikuti maphunziro onse amaperekanso zabwino zomwezo. Chifukwa chake, asanapange manenelo otsimikiza, kufufuza kowonjezereka ndikofunikira.
Ikhoza kusintha mphamvu
Magawo otsika a estrogen panthawi yamatumbo amatha kuyambitsa calcium kutulutsa mafupa. Zotsatira zake, kutayika kwa mafupa kumatha kuyambitsa mafupa ofooka komanso ofooka chifukwa chosenda - omwe amadziwika kuti ndi mafupa. Umboni wina ukusonyeza kuti kumwa 40-110 mg ya soya famoflavs patsiku amatha kuchepetsa kutaya mafupa ndikusintha zisonyezo zamiyendo pakusamba. Poyerekeza: Izi ndizofanana ndi kugwiritsa ntchito pafupifupi 140-440 magalamu a tofu kapena chikho 1 (35-100 magalamu) ophika ma soyo.
Imatha kuchepetsa chiopsezo cha khansa ya m'mawere
Zakudya zomwe zili mu soya zimachepetsa chiopsezo cha mitundu ina ya khansa. Mwachitsanzo, ndemanga ina yaposachedwa ya kafukufuku 12 ikuwonetsa kuti azimayi okhala ndi soya kwambiri kugwiritsidwa ntchito ndi khansa yomwe ili ndi chiopsezo chokwanira 16%. Kugwiritsa ntchito kwambiri kwa soya kale komanso kutayikiranso kumatha kuchepetsa chiopsezo cha chakudya cha m'mawere mu 28%. Komabe, kafukufukuyu akusonyeza kuti azimayi omwe ali musanakhalepo sangakhale ndi zabwino zokhazokha.
Imatha kuchepetsa chiopsezo cha mitundu ina ya khansa
Zakudya zolemera za soya zimathandizanso kuchepetsa chiopsezo cha mtundu wa khansa. Mwachitsanzo, kafukufuku akuwonetsa kuti kumwa kwambiri kwa soyan isoflavones kumatha kuchepetsa chiopsezo cha khansa ya endometrial pofika 19%. Kuphatikiza apo, maphunziro ena amagwirizanitsa timafa olemera kwambiri, potengera 7% pachiwopsezo cha khansa ya m'mimba ndi 8-12% amachepetsa pachiwopsezo cha khansa ya m'matumbo ndi azimayi, makamaka mwa azimayi. Amuna omwe amatenga zakudya omwe ali ndi Soybea angapindule ndi chiopsezo cha khansa ya prostate. Pomaliza, imodzi mwazinthu zaposachedwa za maphunziro 23 azaka 23 zokhala ndi soya zopangidwa ndi soya, ndi 12% yambale yakufa kuchokera ku khansa, makamaka yamba m'mimba, makamaka m'mimba.
Sikuti zinthu zonse zotengera soya ndizofanana
Tiyenera kudziwa kuti si zinthu zonse zopangidwa ndi soy zomwe zimakhala zopatsa thanzi kapena zothandiza. Monga lamulo, ma soya ochepa amakonzedwa, mavitamini, michere ndi kulumikizana kothandiza. Kumbali inayi, zokulirapo zopangidwa ndi soya zimakonzedwa, mchere waukulu kwambiri, shuga, zowonjezera komanso zowonjezera. Ichi ndichifukwa chake zopangidwa ndi sonsi yokhala ndi ma soya, tosuka, tothu, liwiro, ethamam, amawoneka ngati mkaka wa protein, amawoneka bwino kwambiri kuposa ma soya ndi yogati.
Zinthu zopangidwa ndi soya zomwe zimakhala ndi zochulukirapo zingapindulitse, kupatula omwe ali ndi michere yawo. Mwachitsanzo, amakhala othandizanso kuchepetsa shuga kapena cholesterol m'magazi kuposa kuthandizidwa kapena zowonjezera kutengera soya. Kuphatikiza apo, zopangidwa ndi soya, monga msuzi wa soya, kuthamanga, masco ndi natto, nthawi zambiri amadziwika kuti ndi othandiza. Izi ndichifukwa mphamvu zimathandizira kuchepetsa kuchuluka kwa ma anti-nitrises, omwe amapezeka mwachilengedwe pazopanga soya. Kuphika, kumera ndi kugwedezeka ndi njira zowonjezera zomwe zingathandize kuchepetsa zosokoneza mu zinthu zopangidwa ndi soya ndikuwonjezera kuperewera.