Chikafu chesoya bean, chigadzirwa chemafuta esoya, isimba rekudya rinoshandiswa mukudya kwemhuka uye kudya kwevanhu. Kuwanda kwayo kweprotein kunoita kuti ive yakakosha kune zvipfuyo, huku, uye kurima kwemvura. Kune vanhu, inoshandurwa kuita chikafu chakaita se tofu, ichipa inogoneka protein sosi.
Ichi chinongedzo chinomira pachena kune yakapfuma amino acid mbiri, ichiita kuti ive inofarirwa nevadyari uye vegans. Kukwanisa kwayo uye kuita zvakasiyana-siyana kunofambisa mukurumbira wayo, kunyanya munyika dzichiri kusimukira. Chikafu cheSoybean zvakare chinowana maapplication kunze kwechikafu, kubva kune anonamira kune biofuel, ichiratidza kukosha kwayo kwehupfumi.
Pasinei nemabhenefiti ayo, zvinonetsa senge kushandiswa kwehexane mukugadzirisa uye GMO marudzi anomutsa gakava. Kugadziriswa kwakakodzera kunoderedza njodzi, kuve nechokwadi chekuchengetedzwa kwekushandisa. Huwandu hwayo hwekudya hunotsigira hutano hwemoyo, kukura kwemhasuru, uye nezvimwe, zvichiita kuti ive yakakosha kudya kwekuwedzera.
Pakudyiwa nevanhu, hupfu hwesoya bhinzi hunowanzo gadziriswa kuita mapuroteni emiriwo akagadzirwa (TVP) kana mukaka wesoya. Aya mafomu anopa nyama-yakafanana nekugadzirwa kwemukaka kana imwe yemukaka, ichipa kune zvakasiyana-siyana zvinodiwa zvekudya apo ichiendesa zvakakosha zvinovaka muviri.
Tsvagiridzo inoenderera mberi inoongorora basa rekudya kwesoya mukudzikisa njodzi dzechirwere chisingaperi. Kunyange zvazvo kuenderera mberi kwezvinhu zvakadai se phytates zviripo, kugadzirira kwakakodzera kunovimbisa kuchengetedzwa kwayo uye kubudirira, zvichiita kuti ive sarudzo yakavimbika kune zvose zvekudya zvevanhu nemhuka.
Chinyorwa ichi chinoongorora kukosha kwekudya kwesoyabean, hutano hunobatsira, mashandisiro, uye humbowo hwesainzi, ichipindura mibvunzo yakajairika kutungamira kushandiswa kwayo kwakanaka mukudya nemaindasitiri.
Verenga zvakare: Soya bean chirimwa (Glycine max): Yakazara Yekukura Gwaro reGoho Rakakwirira
Kukosha Kwekudya KweSoya Bean
1. Mapuroteni: Chikafu cheSoybean chine 44-50% mapuroteni, chimwe chepamusoro-soro pakati pezvinomera. Inopa amino acids akakosha senge lysine, inotsigira kugadzirisa tsandanyama uye kukura, yakanakira kudya kwemiriwo uye chikafu chemhuka.
2. Lysine: Iyi yakakosha amino acid, yakawanda muhupfu hwesoya, inobatsira kukura kwetishu uye kugadzirwa kwehomoni. Nepamusoro pe90% digestibility, inozadzisa lysine-inoshomeka zviyo mukudya kwevanhu nemhuka.
3. Tryptophan: Yakapfuma mu tryptophan, chikafu chesoya chinotsigira kugadzirwa kwe serotonin, kuwedzera manzwiro uye kurara. Inoenzanisa kudya kunorema muzviyo, kunobatsira zvose vanhu nezvipfuwo.
4. Threonine: Yakakosha kune immune system uye kugaya, threonine mukudya kwesoya inosimudzira hutano hwematumbo uye protein synthesis, inowedzera kunaka kwechikafu chemhuka uye soy-yakavakirwa vanhu chikafu.
5. Isoleucine: Iyi amino acid inokonzera kugadzirwa kwesimba uye kupora kwemhasuru. Soybean meal’s isoleucine yemukati inotsigira vanhu vanoshanda uye mhuka dzinokura, kuve nechokwadi chekushanda kwakakwana.
6. Carbohydrates: Iine 30-35% macarbohydrates, hupfu hwesoya hunopa simba kuburikidza neshuga inogayiwa senge sucrose, ichisangana nezvinodiwa zvesimba rezvipfuyo nevanhu zvakafanana.
7. Fiber: Dehulled soya bhinzi ine isingasviki 3% crude fiber, inosimudzira kugaya muvanhu nemhuka dzemonogastric pasina kukonzera kusagadzikana, inotsigira hutano hwematumbo.
8. Phosphorus: Kudya kwesoya kunosanganisira phosphorus, kunyange zvazvo phytate-yakasungwa, inobatsira kuhutano hwemapfupa uye simba remetabolism painogadziriswa kuti ivandudze bioavailability.
9. Potassium: Ichi chicherwa chiri muchikafu chesoya chinotsigira kushanda kwemoyo uye kuenzana kwemvura, kuwedzera basa rayo muhutano hwemoyo kuvanhu nemhuka.
10. Omega-3 Fatty Acids: Chikafu chesoya bhinzi chine zvidiki zve omega-3s, zvinoderedza kuzvimba uye kutsigira hutano hwemoyo, zvichiwedzera kukosha kwayo kwekudya.
11. Calcium: Iripo muhuwandu hwekutevera, calcium inotsigira hutano hwemapfupa uye mhasuru kushanda, kunyanya muzvigadzirwa zvesoya zvakasimbiswa uye chikafu chemhuka.
12. Magnesium: Chikafu chesoya chinopa magnesium, kubatsira hutano hwemapfupa, kuzorora kwemhasuru, uye kurarisa kwekurara, zvichibatsira kudya kwevanhu nemhuka.
Chikafu cheSoybean chekudya chinoita kuti chive chinhu chinoshandiswa zvakasiyana-siyana, asi kugadzirisa kwakakosha kudzikisa zvinhu zvekuenderera mberi senge phytates, kuve nechokwadi chekudya kunovaka muviri kwakanyanya.
Hutano Benefits yeSoybean Kudya
1. Hutano hweMwoyo: Protein yesoya bean uye omega-3s inoderedza LDL cholesterol, ichideredza njodzi yechirwere chemoyo. Iyo FDA inotsigira 25g yeprotein yesoya zuva nezuva mune yakaderera-mafuta chikafu chemoyo inobatsira.
Kushandisa: Idya 25g yeprotein yesoya zuva rega rega, senge 1 kapu (240ml) yemukaka wesoya kana 100g yetofu, mukati mekudya kwemafuta mashoma.
2. Kuvandudza Tsandanyama: Mapuroteni ayo emhando yepamusoro, akapfuma muamino acids, anotsigira kukura kwemhasuru uye kugadzirisa, akanakira vatambi uye zvipfuwo zvinokura.
Kushandisa: Wedzera 20-30g ye soybean-based protein, yakadai seTVP, kune zvokudya zvemashure-masevhisi semasmoothies kana kusveta-fries.
3. Weight Management: Yakaderera-mafuta, yakakwira-protein soya bean chikafu chinobatsira kurasikirwa kwemafuta apo ichichengetedza tsandanyama, ichitsigira kufutisa. Zvidzidzo zvinoratidza yakavandudzwa BMI ine soy protein.
Kushandisa: Tsiva imwe nyama-yakavakirwa chikafu ne100g ye tofu kana TVP zuva nezuva kutsigira uremu uye kuguta.
4. Diabetes Management: Yayo yakaderera glycemic index uye fiber inobatsira kudzora shuga yeropa, kunyanya mune yakaviriswa mafomu, kuderedza Type 2 chirwere cheshuga.
Kushandisa: Sanganisira 1/2 kapu (50g) ye tempeh kana edamame mukudya kwezuva nezuva kudzikamisa mazinga eshuga.
5. Kuderedza Ngozi yeGomarara: Isoflavones uye antioxidants inogona kudzikisa njodzi yegomarara rezamu neprostate nekumisa mahara radicals uye kuvharidzira kukura kwekenza.
Kushandisa: Kudya 1-2 servings (100-200g) yezvigadzirwa zvesoya senge tofu kana soy mukaka zuva nezuva kune zvingangoita anticancer mabhenefiti.
6. Bone Health: Magnesium uye calcium inotsigira kusimba kwepfupa, kuderedza osteoporosis njodzi, kunyanya muvakuru vakuru vanodya zvigadzirwa zvesoya.
Kushandisa: Inwa 250ml yemukaka wesoya wakasimbiswa kana kudya 50g ye tofu zuva rega rega kuti uwedzere chikafu chinotsigira mapfupa.
7. Kubvisa Zviratidzo zveKuenda Kumwedzi: Isoflavones inoshanda se phytoestrogens, ichideredza kupisa uye kushanduka kwemafungiro ne20-50%, sezvinoratidzwa mune zvidzidzo.
Kushandisa: Kudya 50-100mg ye isoflavones zuva nezuva, inowanikwa mu 100g tofu kana 250ml soy mukaka, kuderedza zviratidzo.
8. Utano Hwekudya: Fiber uye oligosaccharides zvinosimudzira gut mabhakitiriya, kuvandudza kugaya uye kuderedza kuvimbiswa muvanhu nemhuka.
Kushandisa: Wedzera 50g yeedamame kana TVP kumasaladhi ezuva nezuva kana soups kune hutano huri nani hwematumbo uye kugara uchifambisa.
9. Anti-Inflammatory Properties: Omega-3s uye isoflavones inoderedza kuzvimba, zvinogona kuderedza njodzi dzezvirwere zvisingaperi seArthritis.
Kushandisa: Sanganisira 100g ye tempeh kana tofu mukudya kwevhiki nevhiki kuderedza kuzvimba mamaki.
10. Kuvandudza Kurara: Magnesium inobatsira kugadzirwa kwe melatonin, kuvandudza kunaka kwekurara uye kubatsira nekushaya hope muvatengi venguva dzose.
Kushandisa: Inwa 50g tofu kana 250ml soy mukaka manheru kukurudzira kurara kwakanaka.
Verenga zvakare: Soya beans (Glycine max): 13 Mabhenefiti ehutano, Masimba Ekuporesa uye Mashandisiro
Kushandiswa kweSoybean Kudya
1. Kudya kwemhuka: Chikafu chesoya chinopa 44-50% mapuroteni ehuku, nguruve, uye mombe, anotsigira kukura uye kugadzirwa kwemukaka ane akakosha amino acids.
2. Aquaculture Feed: Inoshandiswa mukudya kwehove uye shrimp, inochengetedza kukura kune hutano, ichiita 25-30% yeaquaculture feed yekushandura kwakanaka kwekudya.
3. Chikafu Chipfuwo: Yakabatanidzwa muchikafu chembwa nekatsi, soya bean chikafu chinopa mapuroteni anodhura ekudya kwakakwana kwemhuka dzinovaraidza.
4. Tofu Production: Chikafu chesoya chinogadzirwa kuita mukaka wesoya kugadzira tofu, inotsiva nyama inotsiva yezvinomera uye vegan kudya.
5. Ndiri Mukaka: Ground soya bhinzi yakanyoroveswa uye inomisikidzwa kuti ibudise mukaka wesoya, imwe yeprotein-rich dairy alternative.
6. Textured Vegetable Protein (TVP): Yakagadzirwa muTVP, chikafu chesoya chinoshanda sechinotsiva nyama mumidziyo yevegan senge maburger uye tacos.
7. Kugadzira Zvokudya: Yakawedzerwa kune zvakabikwa, svutugadzike, uye zviyo, inowedzera mapuroteni emukati uye kukosha kwekudya mukudya zvakagadziriswa.
8. Organic Fertilizer: Ne7% nitrogen, hupfu hwesoya bhinzi hunopfumisa ivhu, huchisimudzira kukura kwechirimwa kana hukaiswa pa1-2 pounds pa100 square feet.
9. Zvinonamira: Mapuroteni ayo emukati anoshandiswa kugadzira eco-inoshamwaridzika anonamatira emapepa uye maindasitiri ekurongedza.
10. Biodegradable Plastics: Isoflavones inobatsira kugadzira mapurasitiki anogadzikana, kuderedza kukanganiswa kwezvakatipoteredza mumaindasitiri ekushandisa.
11. Biodiesel Production: Soybean chikafu byproducts inotsigira biodiesel, ichipa inodzokororwa mafuta sosi kubva kumafuta esoya.
12. Pharmaceutical Applications: Inoshandiswa mukugadzira zvinodhaka, mapuroteni ayo uye isoflavones anowedzerwa kune hutano hwekuwedzera.
Scientific Evidence uye Nyaya Dzidzo paSoybean Kudya
1. Taku et al. (2012): Ongororo yakarongeka yakaratidza soyabean isoflavones yakaderedza kupenya kwemenopausal ne20-50%, ichitsigira kushandiswa kwavo kuzorodza zviratidzo. Taku, K., Melby, MK, Kronenberg, F., Kurzer, MS, & Messina, M. (2012). Yakatorwa kana kugadzirwa soya bean isoflavones inoderedza menopausal inopisa flash frequency uye kuoma.. Kuenda kumwedzi, 19(7), 776-790.
2. Kwon et al.. (2010): Zvigadzirwa zvesoya zvakaviriswa zvakavandudza insulin senitivity uye yakaderedzwa Type 2 chirwere cheshuga mumhando dzemhuka, zvichiratidza mabhenefiti eshuga yeropa. Kwon, DY, Daily, JW, Kim, HJ, & Park, S. (2010). Antidiabetic mhedzisiro yeyakaviriswa soya bhinzi pane Type 2 chirwere cheshuga. Tsvakurudzo yezvokudya, makumi matatu(1), 1-13.
3. Messina & Redmond (2006): Mapuroteni eSoy uye isoflavones haana kuratidza mhedzisiro pane thyroid basa muvakuru vane hutano, zvichisimbisa kuchengetedzwa kwekushandisa nguva dzose. Messina, M., & Redmond, G. (2006). Mhedzisiro yeprotein yesoya uye soybean isoflavones pane thyroid basa muvakuru vane hutano uye hypothyroid varwere.. Thyroid, 16(3), 249-258.
4. EFSA GMO Panel (2008): Hapana mhedzisiro yakaipa yakawanikwa kubva kuGM soybean chikafu, ichisimbisa kuchengetedzwa kwayo kwechikafu chemhuka uye kushandiswa kwevanhu kana ichigadziriswa. EFSA GMO Panel. (2008). Kuchengeteka uye kuongororwa kwekudya kweGM soybean. EFSA Journal, 6(10), 1-37.
Mibvunzo Inowanzo bvunzwa NezveSoybean Meal
1. Hupfu hwesoyabhinzi hwakachengeteka kuvanhu here?
Hongu, hupfu hwesoya bean hwakagadzirwa zvakanaka hwakachengeteka muzvigadzirwa zvakaita setofu nemukaka wesoya. Sarudza iyo isiri-GMO kana organic kudzivirira zvingangove zvinonetsa.
2. Hupfu hwesoyabhinzi hunogona kukonzera allergies here?
Vamwe vanogona kunge vasina allergic kune soy proteins se glycinin. Bvunza chiremba kana zviratidzo zvakaita sekukwenya kana kuzvimba zvikaitika mushure mekunwa.
3. Hupfu hwesoya bean hunobatsira sei mhuka?
Inopa mapuroteni emhando yepamusoro uye amino acids, anotsigira kukura uye hutano muzvipfuwo, huku, uye hove, zvinodhura-zvinobudirira.
4. Hupfu hwesoya bean hune maGMO here?
Zvikamu makumi mapfumbamwe kubva muzana zvesoya beans dzekuUS maGMO. Sarudza certified organic soybean meal kuti udzivise genetically modified marudzi.
5. Hupfu hwesoyabhinzi hunogona here kuderedza uremu?
Hongu, mapuroteni ayo akakwirira uye mafuta mashoma anokurudzira satiety uye kuchengetedza tsandanyama. Sanganisira 50-100g yezvigadzirwa zvesoya zuva nezuva.
6. Chikafu chesoyabhinzi chinobatsira here?
Yakachengetedzwa zvakasimba, inotsigira nitrogen kugadzirisa uye biodiesel, kuderedza kuvimba nefotereza yekugadzira uye fossil mafuta.
7. Hupfu hwesoya bean hwakachengetedzeka zvakadini zuva nezuva?
1-2 servings (50-100g) yezvigadzirwa zvesoya senge tofu kana soy mukaka zvinopa mabhenefiti pasina yakawandisa isoflavone kudya.
8. Kudya soya bean kunokanganisa mahormone here?
Isoflavones inotevedzera estrogen asi zvidzidzo zvinoratidza kuti hapana mhedzisiro yakaipa yehomoni zvine mwero. Namatira kune zvakakurudzirwa servings.
Iwe une chero mibvunzo, mazano, kana mipiro? Kana zvirizvo, ndapota inzwa wakasununguka kushandisa bhokisi rekutaura pazasi kugovera pfungwa dzako. Tinokukurudzirawo kuti ugoverane nomutsa mashoko aya nevamwe vangabatsirwa nawo. Sezvo tisingakwanisi kusvika munhu wose panguva imwe chete, tinoonga zvechokwadi rubatsiro rwenyu mukuparadzira shoko. Ndinokutendai zvikuru nerutsigiro rwenyu uye nokugoverana!
Disclaimer: Ichi chinyorwa ndechekudzidzisa uye ruzivo chete. Mabhenefiti ehutano anotsanangurwa anobva patsvagiridzo yesainzi uye ruzivo rwechinyakare. Havasi kutsiva zano renyanzvi rekurapa, kuongororwa, kana kurapwa. Gara uchibvunzurudza nyanzvi yezvehutano usati washandisa chero mushonga kana mushonga wepanyama wezvinangwa zvekurapa.
Verenga zvakare: Zvokudya uye Zvinwiwa Zvinogona Kuwedzera Ropa Rako Shuga Lev