Ngakolunye uhlangothi, uSoybean ucebile kwezakhi zomzimba, futhi ukudla okuqukethe kulungele impilo, njengoba izinga le-Blood Sugar lincishiswa, izimpawu zokuya esikhathini zincipha, izimpawu zokuya esikhathini zinciphisa izimpawu zezinhlobo ezithile zomdlavuza. Ngakolunye uhlangothi, abanye abantu bakhathazekile ngokusebenziseka kokudla okucebile. Isibonelo, abanye besaba ukuthi ukusetshenziswa kwama-soya ngokweqile kungakhulisa ubungozi bomdlavuza webele, kuphazamise ukusebenza kwendlala ye-thyroid noma kuhlale nomphumela wezowesifazane, futhi lokhu kungenye yazo. Lo mbhalo uxoxa ngemininingwane yakamuva yesayensi ukuthola ukuthi umthelela omuhle noma ongemuhle empilweni yakho unomthelela omuhle noma ongemuhle empilweni yakho.
Kuqukethe izakhamzimba ezahlukahlukene
Ama-soybeans asendalweni acebile ngamaprotheni futhi aqukethe wonke ama-amino acid asemqoka adingeka emzimbeni wakho. Baphinde bacebile ngemicu yemifino, amavithamini ayi-fiber kanye namavithamini amaningana abalulekile, amaminerali kanye nezinhlanganisela zemifino ewusizo.
Ngaphezu kokuqukethwe kwamavithamini kanye namaminerali, ubhontshisi we-soy ungumthombo wemvelo wama-polyphenols, njengama-antioxidants angasiza ukuvikela umzimba wakho ekulimaleni nasezimweni zenhliziyo.
Kusuka ku-soybeans ungapheka izitsha eziningi
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Ama-soybeans acebile ikakhulukazi e-isoflavon - i-subclass of polyphenols, ebizwa ngokuthi ama-phytoestrogens ngenxa yamandla abo okunamathisela ama-estrogen receptors emzimbeni wakho emzimbeni wakho futhi asebenze. Isoflavines of soybeans ingesinye sezizathu eziphambili zezinzuzo zezempilo ezihlose ngokusekelwe ku-soya. Ama-soybeans abilisiwe aqukethe ama-90-134 mg we-isoflavoines ngamagremu ayi-100, ngokuya ngezinhlobonhlobo. Ngenxa yokufana ekwakhiweni, kuvame ukubhekwa njengokuthi ama-isoflagones we-soybean alingisa i-estrogen hormone. Noma kunjalo, ucwaningo lukhombisa ukuthi ama-soy isoflavoones ahluke kakhulu e-estrogen, ngalinye linomphumela oyingqayizivele emzimbeni womuntu.
Ingazuza impilo
Ukudla okucebile okunothile kunemihlomulo eminingi yezempilo.
Kungasiza ukunciphisa i-cholesterol
Ucwaningo oluningi lukhombisa ukuthi ukudla okunothile emikhiqizweni ye-soy kungasiza ukunciphisa amazinga we-LDL cholesterol (kubi) futhi aphakamise i-HDL Cholesterol (enhle). Isibonelo, okunye ukubuyekeza kwakamuva kucabanga ukuthi ukusetshenziswa kwesibili kwamagremu angama-25 amaprotheni we-soy ngosuku kungasiza ukunciphisa izinga le-cholesterol ephelele ne-LDL cholesterol (kubi) cishe nge-3%. Kodwa-ke, ababhali bakholelwa ukuthi ekwenzeni ukuncishiswa kungaba ngaphezulu uma abantu bedla amaprotheni we-soy esikhundleni se-squirrel yezilwane. Okunye ukubuyekeza kukhombisa ukuthi ukudla okunothile kuma-soya kungasiza ukunciphisa izinga le-cholesterol ephelele ne-LDL cholesterol (kubi) ngo-2-3%. Ubhontshisi futhi ungakhulisa i-Cholesterol ye-HDL (enhle) ngo-3% futhi wehlise izinga le-triglycerelides cishe ngo-4% (13).
Imikhiqizo ye-Soy enokucubungula okuncane, njenge-soya, i-tofu, ijubane kanye ne-edamas, yenza ngcono ama-cholesterol amazinga ngaphezu kwemikhiqizo ye-soy ephathwe.
Kungasiza ukuvikela impilo yenhliziyo
Ukudla, okucebile ngogongolo, kufaka phakathi no-soybean, kungasiza ukunciphisa ingozi yesifo senhliziyo. IsoflaVones Soy ingasiza ekunciphiseni ukuvuvukala kwemithambo yegazi futhi ithuthukise ukuqina kwayo - izici ezimbili ezibhekwa ukuvikela impilo yenhliziyo yakho. Ukubuyekezwa kwakamuva kuhlanganisa nokudla okunothile okucebile, ngo-20% no-16% ngokuncipha engcupheni yokushaywa unhlangothi kanye nesifo senhliziyo, ngokulandelana. Izifundo ezingeziwe zibonisa ukuthi ukudla okunothile emikhiqizweni ye-soy kunganciphisa ingozi yokufa kusuka esifo senhliziyo kuya ku-15%.
Kunganciphisa umfutho wegazi
Ama-soybeans nemikhiqizo yazo imvamisa ecebile e-Argine - I-Amino Acid, okukholakala ukuthi isiza ukulungisa izinga lomfutho wegazi. Ama-soybeans nawo acebile nge-isoflavines - elinye iqembu, okukholelwa ukuthi linciphisa umfutho wegazi. Kokunye okufundwayo, kwatholakala ukuthi ukusetshenziswa kwansuku zonke kwe-½ inkomishi (amagremu angama-43) kunciphisa umfutho wegazi we-diastolic (inani eliphansi lokucindezela kwegazi) cishe ama-8% kwabanye. Ezinye izifundo zibopha ukusetshenziswa kwansuku zonke 65-153 mg ama-isoflavines wesoya ancipha umfutho wegazi ngo-3-6 mm hg.st. Abantu abanengcindezi ephezulu. Kodwa-ke, akucaci ukuthi lezi zinzuzo ezincane zisebenza yini ukunciphisa umfutho wegazi kubantu abanezinga elijwayelekile nelingeziwe lokucindezela kwegazi.
Kunganciphisa amazinga kashukela wegazi
Ukubuyekezwa okukodwa, okubandakanya ukucwaninga okungu-17 okungahleliwe - I-GOLD STATED COUPTION, ithatha ukuthi ama-soy isoflavoones angasiza ukunciphisa kancane amazinga kashukela wegazi namazinga we-insulin ekunqandeni kokuya esikhathini. I-Soy isoflavones nayo ingasiza ekunciphiseni ukumelana ne-insulin - isimo lapho amaseli ayeke khona ukusabela ngokujwayelekile kwi-insulin. Ngokuhamba kwesikhathi, ukumelana kwe-insulin kungaholela ezingeni eliphakeme loshukela wegazi futhi kuholele kushukela ongu-2. Ngaphezu kwalokho, kunobufakazi obuthile bokuthi izithasiselo ezinamaprotheni we-soy zingasiza ukunciphisa kancane amazinga kashukela wegazi kanye nezinga le-insulin kubantu abanesifo sikashukela sohlobo 2 noma isifo sikashukela se-metabolic. Isifo seMetabolic sibhekisa eqenjini loMbuso, kufaka phakathi izinga eliphakeme le-Sout Blood, izinga le-cholesterol kanye namafutha esiswini, ahlanganisa ubungozi besifo sikashukela, isifo sikashukela kanye nokushaywa unhlangothi. Kodwa-ke, le miphumela ayiveli, futhi ezifundweni eziningana kwehlulekile ukuthola izixhumanisi eziqinile phakathi kwama-soya kanye nokulawulwa kwamazinga kashukela wegazi nabantu esinempilo yesifo sikashukela. Ngenxa yalokho, ucwaningo olwengeziwe luyadingeka ngaphambi kokuthi wenze iziphetho ezikholisayo.
I-soy protein ihlanganiswe ngokuphelele ne-fiber
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Ingathuthukisa ukuzala
Olunye ucwaningo lukhombisa ukuthi abesifazane ababona ukudla okunothile ku-soya kungazuza ngokuthuthukisa ukuzala. Kokunye okufundwayo, owesimame onokusebenzisa okuphezulu kwe-soybean isoflavones kwakuyizikhathi eziyi-1.3-18 kaningi ngemuva kokuphatha inzalo kunabesifazane abanokusebenzisa okuphansi kwe-soybean isoflavois. Kodwa-ke, amadoda kungenzeka angatholi izinzuzo ezifanayo ezikhulisa ukuzala. Kokunye ukutadisha, kwatholakala ukuthi imikhiqizo ye-soy iqinisekisa ukuvikeleka okuthile emiphumeleni yeBisphenol A (BPA), amakhompiyutha atholwe kwamanye amapulasitiki, abhekwa njengokunciphisa ukuzala.
Kodwa-ke, le datha ekusekelweni kokuzala okuthuthukisiwe akuyona yonke indawo. Isibonelo, ukubuyekezwa okukodwa kusikisela ukuthi ukwamukelwa kwe-100 mg ye-soybean isoflavoines ngosuku kunganciphisa umsebenzi wama-ovari kanye nezinga lezindobho zokuzala - izilinganiso ezimbili ezibalulekile zokuzala. Ngaphezu kwalokho, okunye ukubukezwa kukhombisa ukuthi abesifazane abadla ngaphezu kwama-40 mg we-isoflavone boybeans ngosuku abangabe bengathola izinkinga zokuzala kunabesifazane abadla ngaphansi kwe-10 mg ngosuku. Kodwa-ke, ezifundweni eziningi namuhla kubikwa ukuthi ukudla okuqukethe 10-25 mg - futhi mhlawumbe kuze kube ngu-50 mg we-isoflavoines nge-soybean isoflavoines ngosuku - njengengxenye yokudla okuhlukahlukene, ngokusobala, akunawo umphumela olimazayo ku-ovulation noma inzalo . Leli inani le-isoflavice ye-soybean elingana cishe nezingxenye ezi-1-4 zemikhiqizo ye-soy ngosuku.
Kunganciphisa izimpawu zokuya esikhathini
Ngesikhathi sokuya esikhathini, izinga le-estrogen kowesifazane ngokwemvelo liyancipha, okuholela kwizimpawu ezingezinhle, njengokukhathala, ukoma kwesitho sangasese sowesifazane nokugibela. Kukholakala ukuthi, ukubopha ama-estrogen receptors emzimbeni, kusiza ama-isoflaan isoflavois kancane ukunciphisa ubukhulu balezi zimpawu. Isibonelo, ucwaningo lukhombisa ukuthi ama-soy isoflavoones angasiza ukunciphisa imvamisa nobunzima bezinkomo. IsoflaVones of Soybeans nayo ibonakala ithola ukudambisa ukukhathala, izinhlungu kumalunga, ukudangala, ukukhathazeka, ukukhathazeka kanye nokoma kwesitho sangasese sowesifazane okuvela ngesikhathi sokuya esikhathini kanye / noma phakathi neminyaka. Kodwa-ke, akuzona zonke izifundo ezibika izinzuzo ezifanayo. Ngakho-ke, ngaphambi kokwenza iziphetho ezikholisayo, ucwaningo olwengeziwe luyadingeka.
Ingathuthukisa amandla amathambo
Amazinga aphansi we-estrogen ngesikhathi sokuya esikhathini angadala ukuthi i-calcium idonswe emathanjeni. Ngenxa yalokhu, ukulahleka kwesisindo samathambo kungadala amathambo abuthakathaka futhi acwebezelayo ePostmenopause - isimo esaziwa ngokuthi i-osteoporosis. Ubunye ubufakazi bubonisa ukuthi ukusetshenziswa kuka-40-110 mg we-soybean isoflavoines ngosuku kunganciphisa ukulahleka kwamathambo futhi kuthuthukise izinkomba zezempilo zokuya esikhathini. Ukuqhathanisa: Lokhu kulingana nokusetshenziswa kwansuku zonke kwama-gramu acishe abe ngu-140-440 we-tofu noma i-⅓-1 inkomishi (amagremu angama-35-100) we-soya ephekiwe.
Kunganciphisa ubungozi bomdlavuza webele
Ukudla okunothile ku-soya futhi kunciphisa ubungozi bezinhlobo ezithile zomdlavuza. Isibonelo, ukubuyekezwa okusanda kwakamuva kwezifundo eziyi-12 kukhombisa ukuthi abesifazane abanokusetshenziswa kwe-soya ephezulu ngaphambi kokuthola umdlavuza kungaba nengozi yokufa kulesi sifo uma kuqhathaniswa nabesifazane abanesiphuzo esiphansi kakhulu. Ukusetshenziswa okuphezulu kwe-soya ngaphambi nangemva kokuxilongwa kuyasungulwa kunganciphisa ubungozi bokuphindaphindwa komdlavuza webele e-postmenopausal abesifazane kuze kube yi-28%. Kodwa-ke, lolu cwaningo luveza ukuthi abesifazane abase-Premopopause kungenzeka bangabi nezinzuzo ezifanayo.
Kunganciphisa ubungozi bezinye izinhlobo zomdlavuza
Ukudla okucebile kwe-soy kungasiza futhi ukunciphisa ubungozi bezinye izinhlobo zomdlavuza. Isibonelo, ucwaningo lukhombisa ukuthi ukusetshenziswa okuphezulu kwe-soybean isoflavoines kunganciphisa ingozi yomdlavuza we-endometrial cishe ngo-19%. Ngaphezu kwalokho, ezinye izifundo zihlobanisa nokudla okunengozi ngo-soya, ngo-7% engcupheni encane yokugaya umdlavuza wokugaya ukudla kanye nokwehla kwe-8-12% engozini yomdlavuza wekoloni nekoloni, ikakhulukazi kwabesifazane. Amadoda abona ukudla okunothile kuma-soya angazuza engcupheni ephansi yomdlavuza we-prostate. Ekugcineni, okunye ukubukezwa kwakamuva kwezifundo ezingama-23 eziboshwe ngako ku-Soy Productions, ngengozi encane ka-12% yokufa ngenxa yokufa komdlavuza, ikakhulukazi umdlavuza wesisu, ikoloni namaphaphu.
Akuyona yonke imikhiqizo esekelwe ku-soya iyafana
Kumele kwaziwe ukuthi akuyona yonke imikhiqizo ye-soy enomsoco noma ewusizo. Njengomthetho, ama-soya amancane acutshungulwa, akhula amavithamini, amaminerali kanye nokuxhumana okuwusizo. Ngakolunye uhlangothi, kusetshenzwe ukuthi kube lula umkhiqizo we-soy, kukhulu usawoti, ushukela, amanoni kanye nezithasiselo ezingadingekile kanye nabasizi. Kungakho imikhiqizo ye-soy enokwelashwa okuncane, njenge-soya, i-tofu, ijubane, u-Edamam, kanye no-Unsweete soybean ubisi kanye ne-yogurt, kubhekwa njengokuthanda kakhulu kune-powbeans ngokususelwa kuma-soya, ama-sogurt, amabha wamandla noma ubisi lwamandla noma yobisi lwe-sog.
Imikhiqizo ye-Soy enokucubungula okuncane nayo ingahlomula, ngaphandle kwalawo ahlobene nokuqukethwe kwawo kwezakhi. Isibonelo, baphendukela ukuba baphumelele ngokwengeziwe ekunciphiseni ushukela wegazi noma i-cholesterol egazini kunemikhiqizo ephathisiwe noma izengezo ezisuselwa ku-soy. Ngaphezu kwalokho, imikhiqizo ye-soy ebilisiwe, efana ne-soy sauce, ijubane, i-miso kanye ne-natto, imvamisa ithathwa njengento ewusizo ngaphezu kwemikhiqizo ye-soy engahleliwe. Lokhu kungenxa yokuthi ukuvutshelwa kusiza ukunciphisa inani lamanye ama-nitrises, aqukethe ngokwemvelo emikhiqizweni ye-soy. Ukupheka, ukuhluma kanye nokuthambisa yizindlela ezengeziwe zokulungiselela ezingasiza ekunciphiseni okuqukethwe ama-antitinients emikhiqizweni ye-soy futhi kwandise ukugayeka kwawo.