Garin waken soya, wanda ake samu daga matatar man waken soya, gagarumin abinci ne da ake amfani da shi a abincin dabbobi da na mutane. Yawan sinadarin protein a cikinsa ya sa ya zama dole ga dabbobi, kaji, da kuma kiwon kifi. Ga mutane, ana canza shi zuwa abinci kamar tofu, yana ba da tushen protein mai dorewa.
Wannan sinadarin ya shahara saboda yawan sinadarin amino acid da ke cikinsa, wanda ya sa ya zama abin so ga masu cin ganyayyaki. Farashinsa mai sauki da kuma amfani da shi wajen abinci ya sa ya shahara, musamman a kasashe masu tasowa. Ana kuma amfani da garin waken soya a wasu wurare ban da abinci, daga mannewa zuwa man fetur, wanda ke nuna muhimmancinsa ga tattalin arziki.
Duk da fa’idodinsa, akwai damuwa kamar amfani da hexane a sarrafa shi da kuma nau’ikan GMO da ke haifar da muhawara. Sarrafa shi yadda ya kamata yana rage hadarin, yana tabbatar da tsaro ga amfani. Yawan sinadarin gina jiki da ke cikinsa yana taimakawa wajen lafiyar zuciya, girma tsoka, da sauransu, wanda ya sa ya zama mai daraja ga abinci.
Don amfanin ɗan adam, galibi ana sarrafa garin waken soya zuwa gina jikin kayan lambu (TVP) ko madarar waken soya. Waɗannan nau’ikan suna ba da nau’in nama ko madarar madara, suna biyan buƙatun abinci iri-iri yayin isar da mahimman abubuwan gina jiki.
Bincike mai gudana yana bincika rawar da garin waken soya ke takawa wajen rage haɗarin cututtuka masu tsanani. Yayin da abubuwan da ke hana abinci mai gina jiki kamar phytates ke wanzuwa, shirye-shirye masu kyau suna tabbatar da amincinsa da tasirinsa, wanda ya sa ya zama zaɓi mai aminci ga abincin ɗan adam da na dabba.
Wannan labarin yana bincika darajar abinci mai gina jiki na garin waken soya, fa’idodin kiwon lafiya, amfani, da shaidar kimiyya, yana amsa tambayoyi na yau da kullun don jagorantar ingantaccen amfani da shi a cikin abinci da masana’antu.
Karanta Kuma: Shuka waken soya (Glycine max): Cikakken Jagora don Yawan Amfanin Gona
Darajar Gina Jiki na Abincin Waken Soya
1. Protein: Abincin waken soya yana da kashi 44-50% na protein, wanda ya fi kowane abinci na shuka. Yana samar da muhimman amino acid kamar lysine, yana tallafawa gyaran tsoka da girma, ya dace da abincin ganyayyaki da abincin dabbobi.
2. Lysine: Wannan muhimmin amino acid, mai yawa a cikin abincin waken soya, yana taimakawa ci gaban jiki da samar da hormone. Tare da sama da kashi 90% na narkewa, yana dacewa da hatsi masu karancin lysine a cikin abincin mutane da dabbobi.
3. Tryptophan: Mai yawa a cikin tryptophan, abincin waken soya yana tallafawa samar da serotonin, yana inganta yanayi da barci. Yana daidaita abincin da ke da yawa a cikin hatsi, yana amfanar da mutane da dabbobi ta fuskar gina jiki.
4. Threonine: Mai mahimmanci don aikin rigakafi da narkewa, threonine a cikin abincin waken soya yana inganta lafiyar hanji da haɗin gina jiki, yana inganta ingancin abincin dabbobi da abincin mutane na waken soya.
5. Isoleucine: Wannan amino acid yana samar da makamashi da farfadowa tsoka. Abincin waken soya yana tallafawa mutane masu aiki da dabbobi masu girma, yana tabbatar da ingantaccen aiki.
6. Carbohydrates: Tare da kashi 30-35% na carbohydrates, abincin waken soya yana samar da makamashi ta hanyar sukari mai narkewa kamar sucrose, yana biyan bukatun makamashi na dabbobi da mutane.
7. Fiber: Abincin waken soya da aka cire yana dauke da kasa da kashi 3% na fiber mai kauri, yana inganta narkewa a cikin mutane da dabbobi masu ciki guda daya ba tare da haifar da rashin jin daɗi ba, yana tallafawa lafiyar hanji.
8. Phosphorus: Abincin waken soya ya haɗa da phosphorus, kodayake yana daure da phytate, yana ba da gudummawa ga lafiyar kashi da kuma samar da makamashi lokacin da aka sarrafa shi don inganta bioavailability.
9. Potassium: Wannan ma’adinai a cikin abincin soya yana tallafawa aikin zuciya da daidaiton ruwa, yana inganta rawar da yake takawa a lafiyar zuciya da jijiyoyin jini ga mutane da dabbobi.
10. Omega-3 Fatty Acids: Abincin soya ya ƙunshi ƙananan adadin omega-3s, yana rage kumburi da tallafawa lafiyar zuciya, yana ƙara ƙimar abincin sa.
11. Calcium: Kasancewa a cikin ƙananan adadi, calcium yana tallafawa lafiyar ƙashi da aikin tsoka, musamman a cikin kayayyakin soya da aka ƙarfafa da abincin dabbobi.
12. Magnesium: Abincin soya yana ba da magnesium, yana taimakawa lafiyar ƙashi, shakatawa na tsoka, da tsara barci, yana amfanar da abincin mutane da dabbobi.
Bayanan sinadirai na abincin soya ya sa ya zama sinadari mai amfani da yawa, amma sarrafawa shine mabuɗin rage abubuwan hana amfani da abinci mai gina jiki kamar phytates, yana tabbatar da iyakar fa’idodin abinci mai gina jiki.
Amfanin Lafiya na Abincin Soya
1. Lafiyar Zuciya: Protein da omega-3s na abincin soya suna rage ƙwayar cholesterol na LDL, suna rage haɗarin cututtukan zuciya. Hukumar FDA ta amince da 25g na furotin soya a kowace rana a cikin abinci mai ƙarancin mai don amfanin zuciya da jijiyoyin jini.
Amfani: Cinye 25g na furotin soya a kowace rana, kamar kofi 1 (240ml) na madarar soya ko 100g na tofu, a cikin abinci mai ƙarancin mai.
2. Ci gaban Tsoka: Babban ingancin furotin, mai wadatar amino acid, yana tallafawa haɓakar tsoka da gyara, manufa don ‘yan wasa da girma dabbobin gida.
Amfani: Ƙara 20-30g na furotin da aka yi daga abincin soya, kamar TVP, zuwa abincin bayan motsa jiki kamar smoothies ko stir-fries.
3. Gudanar da Nauyi: Abincin soya mai ƙarancin mai da babban gina jiki yana taimakawa wajen rage mai yayin da yake kiyaye tsoka, yana tallafawa rigakafin kiba. Nazarin ya nuna ingantaccen BMI tare da furotin soya.
Amfani: Sauya abinci ɗaya na nama da 100g na tofu ko TVP kullum don tallafawa rage nauyi da koshi.
4. Gudanar da Ciwon Suga: Ƙananan glycemic index da fiber suna taimakawa wajen daidaita sukarin jini, musamman a cikin nau’ikan da aka haɗa, rage haɗarin ciwon sukari na 2.
Amfani: Haɗa 1/2 kofi (50g) na tempeh ko edamame a cikin abinci na yau da kullun don daidaita matakan sukarin jini.
5. Rage Hadarin Ciwon Kansa: Isoflavones da antioxidants na iya rage haɗarin ciwon nono da prostate ta hanyar kawar da radicals kyauta da hana ci gaban ƙwayoyin cutar kansa.
Amfani: Cinye abinci 1-2 (100-200g) na kayayyakin soya kamar tofu ko madarar soya kullum don yiwuwar fa’idodin hana ciwon kansa.
6. Lafiyar Ƙashi: Magnesium da calcium suna tallafawa yawan ƙashi, rage haɗarin osteoporosis, musamman a cikin tsofaffi da ke cin kayayyakin soya.
Amfani: Sha 250ml na madarar soya mai ƙarfi ko cin 50g na tofu kullum don haɓaka abubuwan gina jiki masu tallafawa ƙashi.
7. Sauƙaƙa Alamomin Haihuwa: Isoflavones suna aiki azaman phytoestrogens, rage zafi da sauyin yanayi da kashi 20-50%, kamar yadda aka nuna a cikin nazarin.
Amfani: Cinye 50-100mg na isoflavones kullum, wanda aka samo a cikin 100g tofu ko 250ml madarar soya, don sauƙaƙa alamun.
8. Lafiyar Narkewa: Fiber da oligosaccharides suna inganta ƙwayoyin cuta na hanji, suna inganta narkewa da rage maƙarƙashiya a cikin mutane da dabbobi.
Amfani: Ƙara 50g na edamame ko TVP a cikin salati ko miya na yau da kullum don inganta lafiyar hanji da motsin hanji na yau da kullum.
9. Kariya daga Kumburi: Omega-3s da isoflavones suna rage kumburi, wanda zai iya rage haɗarin cututtuka na yau da kullum kamar arthritis.
Amfani: Haɗa 100g na tempeh ko tofu a cikin abincin mako-mako don rage alamomin kumburi.
10. Inganta Barci: Magnesium yana taimakawa wajen samar da melatonin, yana inganta ingancin barci da taimakawa wajen rashin barci a cikin masu amfani na yau da kullum.
Amfani: A ci 50g na tofu ko 250ml na madarar soya da yamma don inganta barci mai dadi.
Karanta Har ila yau: Waken Soya (Glycine max): Fa’idodin Lafiya 13, Ƙarfin Warkarwa da Amfani
Amfanin Abincin Waken Soya
1. Abincin Dabbobi: Abincin waken soya yana samar da furotin 44-50% ga kaji, aladu, da shanu, yana tallafawa girma da samar da madara tare da muhimman amino acid.
2. Abincin Ruwa: Ana amfani da shi a cikin abincin kifi da shrimp, yana tabbatar da lafiyayyen girma, yana yin kashi 25-30% na abincin ruwa don ingantaccen canjin abinci.
3. Abincin Dabbobi: Haɗe a cikin abincin kare da na kyanwa, abincin waken soya yana ba da furotin mai tsada don daidaitaccen abinci mai gina jiki na dabbobi.
4. Samar da Tofu: Ana sarrafa abincin waken soya zuwa madarar soya don ƙirƙirar tofu, madadin nama mai amfani da yawa don cin ganyayyaki da abincin vegan.
5. Madarar Soya: Ana jiƙa dusa-dusan waken soya a nika sannan a tace don samar da madarar soya, wacce ta ƙunshi sinadarin protein mai yawa a madadin nonon shanu.
6. Sinadarin Ganyayyaki Mai Ƙamshi (TVP): Ana sarrafa dusa-dusan waken soya zuwa TVP, wanda ke zama madadin nama a abincin vegan kamar burger da tacos.
7. Sarrafa Abinci: Ana ƙara shi a kayan gasa, abubuwan ciye-ciye, da hatsi, yana ƙara yawan protein da ƙimar abinci mai gina jiki a cikin abincin da aka sarrafa.
8. Takin Zamani: Tare da nitrogen mai kashi 7%, dusa-dusan waken soya yana wadatarda ƙasa, yana haɓaka girma shuka idan aka shafa fam 1-2 a kowane ƙafar murabba’i 100.
9. Manna: Ana amfani da sinadarin protein don ƙirƙirar manna mai dacewa da muhalli don masana’antar takarda da marufi.
10. Filastik Mai Lalacewa: Isoflavones na taimakawa wajen samar da filastik mai dorewa, rage tasirin muhalli a aikace-aikacen masana’antu.
11. Samar da Biodiesel: Abubuwan da aka samu daga dusa-dusan waken soya na tallafawa biodiesel, suna ba da tushen man fetur mai sabuntawa daga man waken soya.
12. Amfani da Magunguna: Ana amfani da shi a cikin tsarin magunguna, ana amfani da sinadarin protein da isoflavones don ƙarin abubuwan kiwon lafiya.
Shaidar Kimiyya da Nazarin Halaye akan Dusa-dusan Waken Soya
1. Taku et al. (2012): Wani bincike mai zurfi ya nuna cewa isoflavones na waken soya na rage zafin jiki na menopause da kashi 20-50%, yana tallafawa amfaninsu don rage alamun. Taku, K., Melby, M. K., Kronenberg, F., Kurzer, M. S., & Messina, M. (2012). Cire ko kuma hada isoflavones na waken soya yana rage yawan zafin jiki da tsanani na menopause. Menopause, 19(7), 776-790.
2. Kwon et al. (2010): Kayayyakin waken soya da aka sarrafa sun inganta gamsuwa da insulin kuma sun rage haɗarin ciwon sukari na 2 a cikin samfuran dabbobi, suna nuna fa’idodin sukari na jini. Kwon, D. Y., Daily, J. W., Kim, H. J., & Park, S. (2010). Tasirin hana ciwon sukari na kayayyakin waken soya da aka sarrafa akan ciwon sukari na 2. Nutrition Research, 30(1), 1-13.
3. Messina & Redmond (2006): Protein na waken soya da isoflavones basu nuna wani mummunan tasiri akan aikin thyroid ba a cikin manya masu lafiya, suna tabbatar da amincin amfani na yau da kullun. Messina, M., & Redmond, G. (2006). Tasirin protein na waken soya da isoflavones na waken soya akan aikin thyroid a cikin manya masu lafiya da marasa lafiya na hypothyroid. Thyroid, 16(3), 249-258.
4. EFSA GMO Panel (2008): Babu wani mummunan tasiri da aka samu daga abincin waken soya na GM, yana tabbatar da amincinsa ga abincin dabbobi da amfanin ɗan adam lokacin da aka sarrafa shi. EFSA GMO Panel. (2008). Aminci da kimantawa mai gina jiki na waken soya na GM. EFSA Journal, 6(10), 1-37.
Tambayoyi da Ake Yawan Yi Game da Abincin Waken Soya
1. Shin ƙwayar soya na da lafiya ga mutane?
Ee, ƙwayar soya da aka sarrafa da kyau tana da lafiya a cikin kayayyaki kamar tofu da madarar soya. Zaɓi wanda ba GMO ba ko na halitta don guje wa damuwa mai yuwuwa.
2. Shin ƙwayar soya na iya haifar da rashin lafiyar jiki?
Wasu na iya zama masu rashin lafiyar sunadaran soya kamar glycinin. Tuntuɓi likita idan alamomi kamar ƙaiƙayi ko kumburi sun bayyana bayan an cinye.
3. Ta yaya ƙwayar soya ke amfanar dabbobi?
Yana samar da furotin mai inganci da amino acid, yana tallafawa girma da lafiya a cikin dabbobi, kaji, da kifi, a farashi mai sauƙi.
4. Shin ƙwayar soya tana ɗauke da GMOs?
Kimanin kashi 90% na waken soya na Amurka GMOs ne. Zaɓi ƙwayar soya mai alamar Organic don guje wa nau’ikan da aka gyara ta hanyar kwayoyin halitta.
5. Shin ƙwayar soya na iya taimakawa rage kiba?
Ee, babban furotin da ƙananan kitse suna haɓaka koshi da riƙe tsoka. Haɗa da gram 50-100 na kayayyakin soya kullum.
6. Shin ƙwayar soya tana da alaƙa da muhalli?
Idan aka samo shi ta hanyar dorewa, yana tallafawa gyaran nitrogen da man fetur, yana rage dogaro da takin zamani da man fetur.
7. Nawa ƙwayar soya ke da lafiya kullum?
Abinci 1-2 (50-100g) na kayayyakin soya kamar tofu ko madarar soya suna ba da fa’idodi ba tare da yawan amfani da isoflavone ba.
8. Shin ƙwayar soya tana shafar hormones?
Isoflavones suna yin koyi da estrogen amma bincike ya nuna babu wani mummunan tasiri na hormonal a cikin matsakaici. Tsaya ga shawarar da aka ba da shawarar.
Kuna tambayoyi, shawarwari, ko gudummawa da kuke so ku bayar? Idan haka ne, da fatan za a yi amfani da akwatin sharhi da ke ƙasa don raba ra’ayoyinku. Muna kuma ƙarfafa ku da ku taimaka ku raba wannan bayanin ga wasu waɗanda za su iya amfana daga gare shi. Tun da ba za mu iya isa ga kowa a lokaci ɗaya ba, muna matukar godiya da taimakonku wajen yada labarin. Na gode sosai da goyon bayanku da kuma rabawa!
Sanarwa: Wannan labarin don dalilai na ilimi da bayar da bayanai ne kawai. Amfanin kiwon lafiya da aka bayyana yana bisa bincike na kimiyya da ilimi na gargajiya. Ba su zama madadin shawarwari na likita na ƙwararru, ganewar asali, ko magani ba. Koyaushe tuntuɓi ƙwararren likita kafin amfani da kowane ganye ko magani na halitta don dalilai na likita.
Karanta Kuma: Abinci da Abubuwan Sha da Zasu Iya Ƙara Matsayin Sukari na Jinin Ku