Isidlo sikabhontshisi wesoya, okuwumkhiqizo wokukhipha uwoyela kabhontshisi wesoya, iwumthombo onamandla wokudla okunomsoco osetshenziswa ekudleni kwezilwane nokudla kwabantu. Amaprotheni amaningi ayenza ibaluleke kakhulu emfuyweni, ezinkukhuni nasezilwaneni zasemanzini. Kubantu, iguqulwa ibe ukudla okufana ne-tofu, enikeza umthombo wamaprotheni oqhubekayo.
Lesi sithako sigqama ngephrofayili yaso ecebile ye-amino acid, okuyenza ibe intandokazi kwabadla imifino kanye nemifino. Ukufinyeleleka kwayo kanye nokuguquguquka kwayo kuqhuba ukuthandwa kwayo, ikakhulukazi emazweni asathuthuka. Ukudla kukabhontshisi wesoya nakho kuthola ukusetshenziswa okungaphezu kokudla, kusukela ezintweni ezinamathelayo kuye kuma-biofuels, okugqamisa ukubaluleka kwakho kwezomnotho.
Naphezu kwezinzuzo zayo, ukukhathazeka okufana nokusetshenziswa kwe-hexane ekucubunguleni kanye nezinhlobo ze-GMO kuqubula inkulumo-mpikiswano. Ukucubungula kahle kunciphisa izingozi, kuqinisekisa ukuphepha ukuze kusetshenziswe. Ukuminyana kwayo komsoco kusekela impilo yenhliziyo, ukukhula kwemisipha, nokunye, okwenza kube isengezo esibalulekile sokudla.
Ukuze kudliwe abantu, ukudla kukabhontshisi wesoya kuvame ukucutshungulwa kube yiprotheyini yemifino eqoshiwe (TVP) noma ubisi lwesoya. Lawa mafomu ahlinzeka ngokuthungwa okufana nenyama noma okunye ukudla kobisi, okuhlinzeka ngezidingo ezahlukahlukene zokudla ngenkathi iletha imisoco ebalulekile.
Ucwaningo oluqhubekayo luhlola indima yesidlo sikabhontshisi ekwehliseni izingozi zezifo ezingamahlalakhona. Nakuba izici ze-antinutritional ezifana nama-phytates zikhona, ukulungiswa okufanele kuqinisekisa ukuphepha nokusebenza kwayo, okwenza kube ukukhetha okuthembekile kokubili kokudla komuntu nezilwane.
Lesi sihloko sihlola inani lokudla kobhontshisi wesoya, izinzuzo zezempilo, ukusetshenziswa, nobufakazi besayensi, siphendula imibuzo evamile ukuze siqondise ukusetshenziswa kwakho ngempumelelo ekudleni nasezimbonini.
Funda Futhi: Isitshalo sikabhontshisi wesoya (i-Glycine max): Umhlahlandlela ophelele wokukhulisa isivuno esikhulu
Inani Lomsoco Wesidlo Sobhontshisi
1. Amaprotheni: Ukudla kukabhontshisi wesoya kunamaprotheni angama-44-50%, okungenye ephakeme kakhulu phakathi kwemithombo yezitshalo. Iletha ama-amino acid abalulekile njenge-lysine, asekela ukulungiswa nokukhula kwemisipha, alungele ukudla kwemifino nokudla kwezilwane.
2. Lysine: Le amino acid ebalulekile, eningi ekudleni kukabhontshisi wesoya, isiza ukukhula kwezicubu kanye nokukhiqizwa kwamahomoni. Ngokugayeka kokudla okungama-90%, igcwalisa okusanhlamvu okuntula i-lysine ekudleni kwabantu nezilwane.
3. I-Tryptophan: Icebile nge-tryptophan, ukudla kukabhontshisi wesoya kusekela ukukhiqizwa kwe-serotonin, kuthuthukisa isimo sengqondo nokulala. Ilinganisa ukudla okunzima okusanhlamvu, okuzuzisa kokubili abantu nemfuyo ngokomsoco.
4. Threonine: Ibalulekile ekusebenzeni komzimba nokugaya ukudla, i-threonine esidlweni sikabhontshisi wesoya ikhuthaza impilo yamathumbu kanye nokwakheka kwamaprotheni, ithuthukisa ikhwalithi yokudla kwezilwane nokudla kwabantu okusekelwe ku-soy.
5. Isoleucine: Le amino acid igqugquzela ukukhiqizwa kwamandla kanye nokululama kwemisipha. Okuqukethwe kwe-isoleucine kwesidlo sikabhontshisi kusekela abantu abakhuthele nezilwane ezikhulayo, okuqinisekisa ukusebenza kahle.
6. Ama-carbohydrate: Ngama-carbohydrates angu-30-35%, ukudla kukabhontshisi wesoya kunikeza amandla ngoshukela ogayekayo njenge-sucrose, ohlangabezana nezidingo zamandla emfuyo kanye nabantu ngokufanayo.
7. Ifayibha: Isidlo sikabhontshisi wesoya osuliwe siqukethe i-fiber engahluziwe engaphansi kuka-3%, ekhuthaza ukugaya kubantu nasezilwaneni ezinegastric ngaphandle kokubangela ukungakhululeki, okusekela impilo yamathumbu.
8. Phosphorus: Ukudla kukabhontshisi wesoya kuhlanganisa i-phosphorus, nakuba i-phytate-bound, enomthelela empilweni yamathambo namandla e-metabolism lapho icutshungulwa ukuze kuthuthukiswe i-bioavailability.
9. I-Potassium: Le mineral esesidlweni sikabhontshisi wesoya isekela ukusebenza kwenhliziyo nokulinganisela koketshezi, ithuthukisa indima yayo empilweni yenhliziyo nemithambo yegazi kubantu nasezilwaneni.
10. Omega-3 Fatty Acids: Isidlo sikabhontshisi wesoya siqukethe amanani amancane e-omega-3s, enciphisa ukuvuvukala futhi asekele impilo yenhliziyo, anezela inani lawo lokudla okunempilo.
11. I-calcium: Njengoba itholakala ngamanani amancane, i-calcium isekela impilo yamathambo nokusebenza kwemisipha, ikakhulukazi emikhiqizweni yesoya eqinisiwe kanye nokudla kwezilwane.
12. Magnesium: Ukudla kukabhontshisi wesoya kunikeza i-magnesium, ukusiza impilo yamathambo, ukuphumula kwemisipha, nokulawula ukulala, okuzuzisa kokubili ukudla kwabantu nezilwane.
Iphrofayili yokudla kukabhontshisi wesoya ikwenza kube isithako esisebenza ngezindlela eziningi, kodwa ukucubungula kuyisihluthulelo sokunciphisa izici eziqhubekayo ezifana nama-phytates, ukuqinisekisa izinzuzo eziphezulu zokudla okunomsoco.
Izinzuzo Zezempilo Zesidlo Sobhontshisi
1. Impilo Yenhliziyo: Amaprotheni esidlo sikabhontshisi kanye nama-omega-3 ehlisa i-cholesterol ye-LDL, kunciphisa ingozi yesifo senhliziyo. I-FDA ivumela ama-25g weprotheyini yesoya nsuku zonke ekudleni okunamafutha aphansi ukuze kuzuze inhliziyo nemithambo yegazi.
Ukusetshenziswa: Yidla u-25g weprotheyini yesoya nsuku zonke, njengenkomishi engu-1 (240ml) yobisi lwesoya noma u-100g we-tofu, ekudleni okunamafutha amancane.
2. Ukuthuthukiswa Kwemisipha: Iphrotheni yayo yezinga eliphezulu, ecebile ngama-amino acid, isekela ukukhula nokulungiswa kwemisipha, ilungele abasubathi kanye nemfuyo ekhulayo.
Ukusetshenziswa: Engeza u-20-30g weprotheyini esekelwe ekudleni kukabhontshisi wesoya, njenge-TVP, ekudleni kwangemva kokujima njengama-smoothies noma ama-stir-fries.
3. Ukulawulwa Kwesisindo: Ukudla okunamafutha aphansi, amaprotheni aphezulu kusiza ukulahleka kwamafutha ngenkathi kugcinwa imisipha, kusekela ukuvimbela ukukhuluphala. Ucwaningo lubonisa i-BMI ethuthukisiwe ngamaprotheni e-soy.
Ukusetshenziswa: Shintsha ukudla okusekelwe enyameni nge-100g ye-tofu noma i-TVP nsuku zonke ukuze usekele ukwehla kwesisindo nokusutha.
4. Ukulawula isifo sikashukela: Inkomba yayo ephansi ye-glycemic kanye ne-fiber kusiza ukulawula ushukela wegazi, ikakhulukazi ezimweni ezivutshiwe, kunciphisa ubungozi besifo sikashukela sohlobo 2.
Ukusetshenziswa: Faka 1/2 inkomishi (50g) ye-tempeh noma i-edamame ekudleni kwansuku zonke ukuze uzinze amazinga kashukela egazini.
5. Ukunciphisa Ingozi Yomdlavuza: Ama-Isoflavone kanye nama-antioxidants anganciphisa izingozi zomdlavuza webele kanye ne-prostate ngokunciphisa ama-radicals mahhala futhi avimbele ukukhula kwamangqamuzana omdlavuza.
Ukusetshenziswa: Yidla ama-servings angu-1-2 (100-200g) wemikhiqizo yesoya efana ne-tofu noma ubisi lwesoya nsuku zonke ukuze uthole izinzuzo ezingaba khona zokulwa nomdlavuza.
6. Impilo Yamathambo: I-Magnesium ne-calcium isekela ukuminyana kwamathambo, inciphisa ingozi ye-osteoporosis, ikakhulukazi kubantu abadala asebekhulile abasebenzisa imikhiqizo esekelwe ku-soy.
Ukusetshenziswa: Phuza u-250ml wobisi lwesoya oluqinile noma udle u-50g we-tofu nsuku zonke ukuze ukhulise imisoco esekela amathambo.
7. Ukunciphisa Izimpawu Zokunqamuka kokuya esikhathini: Ama-Isoflavone asebenza njengama-phytoestrogens, ehlisa ukushisa nokushintshashintsha kwemizwelo ngo-20-50%, njengoba kukhonjisiwe ezifundweni.
Ukusetshenziswa: Sebenzisa ama-50-100mg ama-isoflavone nsuku zonke, atholakala ku-100g tofu noma ubisi lwesoya ongu-250ml, ukuze unciphise izimpawu.
8. Impilo Yokugaya Ukudla: I-fiber nama-oligosaccharides akhuthaza amagciwane amathumbu, athuthukise ukugaya futhi anciphise ukuqunjelwa kubantu nasezilwaneni.
Ukusetshenziswa: Engeza u-50g we-edamame noma i-TVP kumasaladi nsuku zonke noma isobho ukuze uthole impilo engcono yamathumbu kanye nokunyakaza kwamathumbu okuvamile.
9. Izakhiwo Ezinqanda Ukuvuvukala: I-Omega-3s nama-isoflavones anciphisa ukuvuvukala, okungenzeka ehlise izingozi zezifo ezingamahlalakhona njenge-arthritis.
Ukusetshenziswa: Faka i-100g ye-tempeh noma i-tofu ekudleni kwamasonto onke ukuze unciphise izimpawu zokuvuvukala.
10. Ukuthuthukisa Ukulala: I-Magnesium isiza ukukhiqizwa kwe-melatonin, ithuthukise izinga lokulala futhi isize ngokuqwasha kubathengi abavamile.
Ukusetshenziswa: Yidla ama-50g we-tofu noma ubisi lwe-soy 250ml kusihlwa ukuze ukhuthaze ukulala okuzolile.
Funda Futhi: Ubhontshisi wesoya (i-Glycine max): Izinzuzo Zezempilo eziyi-13, Amandla Okwelapha Nokusetshenziswa
Ukusetshenziswa Kwesidlo Sesoya
1. Okuphakelayo kwezilwane: Ukudla kukabhontshisi wesoya kunikeza amaprotheni angama-44-50% ezinkukhu, izingulube, nezinkomo, okusekela ukukhula nokukhiqizwa kobisi ngama-amino acid abalulekile.
2. Okuphakelayo kwezasemanzini: Isetshenziswa ekudleni kwezinhlanzi nezimfanzi, iqinisekisa ukukhula okunempilo, okwenza u-25-30% wokuphakela kwe-aquaculture ukuze kuguqulwe ukudla okuphumelelayo.
3. Ukudla Kwezilwane Ezifuywayo: Kuhlanganiswe nokudla kwenja nekati, ukudla kukabhontshisi wesoya kunikeza amaprotheni angabizi kakhulu ukuze uthole ukudla okunomsoco kwezilwane ezifuywayo.
4. Ukukhiqizwa kwe-Tofu: Isidlo sikabhontshisi wesoya sicutshungulwa sibe ubisi lwesoya ukuze kwakhiwe i-tofu, indawo yenyama esebenza ngezindlela eziningi esikhundleni sokudla kwemifino nemifino.
5. Ngingubisi: Ukudla kukabhontshisi wesoya ophansi kuyacwiliswa futhi kuhlungwe ukuze kukhiqizwe ubisi lwesoya, okungenye indlela yobisi olunothe ngamaprotheni.
6. I-Textured Vegetable Protein (TVP): Kucutshungulwe ku-TVP, ukudla kukabhontshisi wesoya kusebenza njengengxenye yenyama ezitsheni ze-vegan njengama-burger nama-taco.
7. Ukucubungula Ukudla: Kwengezwa ezimpahleni ezibhakiwe, ukudla okulula, kanye nokusanhlamvu, kukhulisa okuqukethwe kwamaprotheni kanye nenani lokudla okunomsoco ekudleni okugayiwe.
8. Umanyolo Wezinto Eziphilayo: Ngo-7% we-nitrogen, ukudla kukabhontshisi wesoya kunothisa umhlabathi, kukhuthaze ukukhula kwezitshalo uma kusetshenziswe kumakhilogremu angu-1-2 ngamamitha-skwele ayi-100.
9. Izinamathiselo: Okuqukethwe kwayo kwamaprotheni kusetshenziselwa ukwakha izinto zokunamathela ezivumelana ne-eco-friendly ezimbonini zamaphepha nezokupakisha.
10. I-Biodegradable Plastics: Ama-Isoflavone asiza ukukhiqiza amapulasitiki esimeme, anciphisa umthelela wemvelo ekusebenzeni kwezimboni.
11. Ukukhiqizwa kwe-Biodiesel: Imikhiqizo kabhontshisi wesoya isekela i-biodiesel, inikela ngomthombo wamafutha ovuselelekayo ovela kuwoyela wesoya.
12. Izicelo Zemithi: Isetshenziswa ekwakhiweni kwezidakamizwa, amaprotheni ayo kanye nama-isoflavones asetshenziselwa izithasiselo zezempilo.
Ubufakazi Besayensi kanye Nezifundo Eziphathelene Nokudla Kwesoya
1. Taku et al. (2012): Ukubuyekezwa okuhlelekile kubonise ukuthi ama-isoflavone kabhontshisi wesoya anciphisa ukushisa kokuya esikhathini ngo-20-50%, asekela ukusetshenziswa kwawo ekudambiseni izimpawu. Taku, K., Melby, MK, Kronenberg, F., Kurzer, MS, & Messina, M. (2012). Ama-isoflavone kabhontshisi wesoya akhishiwe noma ahlanganisiwe anciphisa imvamisa ye-menopausal hot flash frequency kanye nokuqina. Ukunqamuka kokuya esikhathini, 19(7), 776-790.
2. Kwon et al.. (2010): Imikhiqizo kabhontshisi wesoya obilile ithuthukise ukuzwela kwe-insulin futhi yehlisa ubungozi besifo sikashukela sohlobo 2 kumamodeli ezilwane, okugqamisa izinzuzo zikashukela egazini. Kwon, DY, Daily, JW, Kim, HJ, & Ipaki, S. (2010). Imiphumela ye-Antidiabetic yemikhiqizo kabhontshisi wesoya ovutshiwe ohlotsheni lwe-2 yesifo sikashukela. Ucwaningo Lwezokudla, 30(1), 1-13 .
3. Messina & U-Redmond (2006): Amaprotheni e-Soy nama-isoflavones abonisanga imiphumela emibi ekusebenzeni kwe-thyroid kubantu abadala abanempilo, eqinisekisa ukuphepha kokusetshenziswa okuvamile. Messina, M., & Redmond, G. (2006). Imiphumela yamaprotheni e-soy kanye ne-soybean isoflavones ekusebenzeni kwe-thyroid kubantu abadala abanempilo kanye neziguli ze-hypothyroid. I-thyroid, 16(3), 249-258.
4. Iphaneli ye-EFSA GMO (2008): Ayikho imiphumela elimazayo etholwe ekudleni kukabhontshisi wesoya weGM, okuqinisekisa ukuphepha kwayo kokuphakelwa kwezilwane nokusetshenziswa abantu lapho kucutshungulwa. Iphaneli ye-EFSA GMO. (2008). Ukuphepha kanye nokuhlolwa kokudla okunomsoco kwe-GM soybean. Ijenali ye-EFSA, 6(10), 1-37.
Imibuzo Evame Ukubuzwa Mayelana Nokudla Kwesoya
1. Ingabe ukudla kukabhontshisi wesoya kuphephile kubantu?
Yebo, ukudla kukabhontshisi ocutshungulwe kahle kuphephile emikhiqizweni efana ne-tofu nobisi lwesoya. Khetha okungeyona i-GMO noma i-organic ukuze ugweme ukukhathazeka okungaba khona.
2. Ingabe ukudla kukabhontshisi wesoya kungabangela ukungezwani komzimba nezinto ezithile?
Abanye bangase baguliswe amaprotheni e-soy njenge-glycinin. Xhumana nodokotela uma izimpawu ezinjengokulunywa noma ukuvuvukala zenzeka ngemva kokuphuza.
3. Ukudla kukabhontshisi wesoya kuzizuzisa kanjani izilwane?
Inikeza amaprotheni ekhwalithi ephezulu nama-amino acids, asekela ukukhula nempilo emfuyweni, ezinkukhu, nasezinhlanzini, ngendlela engabizi kakhulu.
4. Ingabe ukudla kukabhontshisi wesoya kunama-GMO?
Cishe amaphesenti angama-90 kabhontshisi wesoya wase-US angama-GMO. Khetha ukudla kukabhontshisi wesoya oqinisekisiwe ukuze ugweme izinhlobo ezishintshwe izakhi.
5. Ingabe ukudla kukabhontshisi wesoya kunganciphisa isisindo?
Yebo, amaprotheni ayo aphezulu kanye namafutha aphansi akhuthaza ukusutha nokugcinwa kwemisipha. Faka phakathi ama-50-100g wemikhiqizo yesoya nsuku zonke.
6. Ingabe ukudla kukabhontshisi wesoya kuyahambisana nemvelo?
Itholakala ngokuqhubekayo, isekela ukulungiswa kwe-nitrogen kanye ne-biodiesel, inciphisa ukuthembela kumanyolo okwenziwa kanye namafutha ezinto ezimbiwa phansi.
7. Kungakanani ukudla kukabhontshisi wesoya okuphephile nsuku zonke?
Ukunikezwa okungu-1-2 (50-100g) kwemikhiqizo yesoya efana ne-tofu noma ubisi lwesoya kunikeza izinzuzo ngaphandle kokuthatha i-isoflavone ngokweqile.
8. Ingabe ukudla kukabhontshisi wesoya kuyawathinta amahomoni?
Ama-isoflavone alingisa i-estrogen kodwa ucwaningo alubonisi imiphumela emibi yamahomoni ngokulinganisela. Namathela ekusetshenzisweni okunconyiwe.
Ingabe unayo imibuzo, iziphakamiso, noma iminikelo? Uma kunjalo, sicela ukhululeke ukusebenzisa ibhokisi lokuphawula elingezansi ukuze wabelane ngemicabango yakho. Futhi sikukhuthaza ukuba wabelane ngomusa lokhu kwaziswa nabanye abangase bazuze kukho. Njengoba singakwazi ukufinyelela wonke umuntu ngesikhathi esisodwa, silwazisa kakhulu usizo lwakho ekusakazeni izwi. Siyabonga kakhulu ngokusekela kwakho nokwabelana!
Umshwana wokuzihlangula: Lesi sihloko senzelwe izinjongo zemfundo kanye nolwazi kuphela. Izinzuzo zezempilo ezichazwe zisekelwe ocwaningweni lwesayensi nolwazi lwendabuko. Azithathi indawo yeseluleko sezokwelapha esiqeqeshiwe, ukuxilongwa, noma ukwelashwa. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yimaphi amakhambi noma amakhambi emvelo ngezinjongo zokwelapha.
Funda Futhi: Ukudla Neziphuzo Ezingakhuphula I-Blood Sugar Lev