Isoya nemifino kwaziwa njengemithombo emihle kakhulu yamaprotheni esimilo kubantu abadla imifino kanye nemifino. Kodwa ngamaprotheni e-soy nobhontshisi nge-peas - akuyona yonke into elula kakhulu! Indlela yokuzungeza "izingibe" zokusetshenziswa kwe-legume - funda lesi sihloko.
Kulabo abashintshela ekudleni kwemifino noma kwe-vegan, umbuzo uphakama - kanjani ukuthola amaprotheni uma ngingadli inyama? Empeleni, lokhu akuyona inkinga - okuningi kulokho okungezansi - kodwa ngokuvamile impendulo ithi "". Uma imifino esanda kwenziwa, i-vegan iqala "ukufaka inyama esikhundleni sikabhontshisi we-soya", incike ngentshiseko ku-soy nemifino, amagesi aqala ukumhlukumeza, futhi lokhu kuyingxenye ebonakalayo ye-iceberg. Ngenxa yalokho, kukhona ukukhungatheka: “Ngatshelwa ukuthi ukudla kwemifino kunempilo, kodwa kubonakala sengathi lokhu akusifanele isisu sami.” Eqinisweni, isisu sakho ekuqaleni silungile! Nokudla kwemifino nakho! Futhi - ngendlela, ngokudla okunokuziphatha. Udinga nje ukufunda kancane ukuthi hlobo luni lwamaprotheni olukubhontshisi nophizi, nokuthi "usebenza" kanjani nalo.
"Thatha nje futhi..." Ukuqala ukudla imidumba eminingi kuyindlela eqinisekile yezifo, hhayi impilo!
Izithombe “Ezikhuthazayo” ku-inthanethi, okuthiwa zibonisa ukuhlukahluka nezinzuzo zokudla kwemifino, zingase zidukise: imvamisa epuletini elinjalo kuba nama-legumes angama-70%, imifino eyi-10% kanye no-20% ezinye izitsha ezicishe zibe yize njengelayisi elimhlophe. noma i-pasta. Lokhu…ukudla okungalungile okuzoholela ekutheni abantu bangadli imifino kanye nokugula ngokuphelele. Udinga ukuqonda ukuthi izithombe ezinjalo ziyisithombe nje! Ababhali babo bangabathwebuli bezithombe zase-studio, hhayi izazi zokudla.
Abanye abasubathi be-vegan bancika ku-legumes (cishe "njengomgqugquzeli"), ngenxa nje yokuthi badinga amaprotheni amaningi nsuku zonke - kodwa-ke udinga ukunxephezela imifino ngenhlanganisela yemikhiqizo, ukusetshenziswa kwezithako ezikhethekile zokudla okunomsoco, izinongo ze-Ayurvedic. Isisu esivamile, ngaphandle kosizo, ngeke simelane nokweqile kwemifino! Futhi ama-pancreas.
Uma sikhuluma ngamaprotheni emisipha, mhlawumbe okungcono kakhulu kumuntu odla imifino ubisi (casein). Okwama-vegans - ama-superfoods: i-spirulina nabanye. Kodwa HHAYI SOY.
Ezemidlalo, ngokombono wokwandisa amaprotheni synthesis esikhathini eside, izithako (ngokuvamile izimpushana) ezivela kumaprotheni obisi zifanelekile. Futhi okukhangiswa kabanzi (“whey protein”) nakho kuhle, kodwa ukugqugquzela ukwakheka kwamaprotheni. Izinga lokumuncwa kwalezi zinto lihlukile, ngakho abasubathi bavame ukuhlanganisa lezi zinhlobo ezimbili zezithasiselo. Kodwa njengoba sinesithakazelo ekusetshenzisweni okuvamile kwamakholori angu-2500 kuphela ngosuku ekubunjweni kwemikhiqizo yemvelo, abasubathi kithi bayisiqondiso nje "somqondo" wokuthatha amaprotheni asebenzayo. Uma unesisindo somzimba esincishisiwe - futhi lokhu kwenzeka ekuqaleni ngemva kokuyeka inyama, ikakhulukazi ngonyaka wokuqala wokudla okuluhlaza - khona-ke ngenxa yokusetshenziswa okufanele kwamaprotheni okuziphatha nokuqeqeshwa okwanele, kancane kancane uzothola isisindo esivamile. (abadla imifino kanye nemifino).
Uma ungathandi noma ungathandi imikhiqizo yobisi - kwabaningi, ukwenqaba ubisi lwenkomo kuwuphawu lokuphathwa kahle kwezilwane - kusafanele uncike kwimifino. Kodwa ingabe kuyiqiniso ukuthi ubhontshisi wesoya, udali kanye nophizi aqukethe amaprotheni “angcono kakhulu” futhi “aphelele kakhulu” ezilwane ezidla imifino? Cha akulona iqiniso. Ngingathi, ngokuphambene nalokho - "ungalindeli okuhle kubhontshisi." Kodwa iziphetho - uzozenza, futhi manje mayelana namaqiniso.
Kukhona okungenani amaprotheni aphindwe izikhathi ezi-2 ku-legume kunasemikhiqizweni yokusanhlamvu: irayisi, ukolweni, njll.
Ngakho-ke, okusanhlamvu okusanhlamvu: ubhontshisi wesoya, ubhontshisi, udali, hhayi ilayisi noma ukolweni, ngokuvamile kubhekiselwa kuwo “endabeni yamaprotheni.” Kodwa ingabe kuwukuhlakanipha? Ake sikuthole.
Uhlu oluncane lokuqukethwe kwamaprotheni ku-100g womkhiqizo owomile wezinhlamvu ezidumile:
- Ama-lentils: 24,0 g
- Ubuningi: 23,5 g
- Ubhontshisi: 21,0 g
- Uphizi: 20,5 g
- Uphizi: 20,1 g
- Izinhlamvu zesoya: 13 g
- I-Millet groats: 11,5 g
- I-Oatmeal: 11,0 g
- Izinhlamvu ze-Buckwheat: 10,8 g
- Ibhali eliyiparele: 9,3 g
- Izinhlamvu zelayisi: 7,0 g
Kodwa isimanga esingajabulisi sisilindele kakade lapho sibala kabusha okuqukethwe kwamaprotheni kwangempela kule mikhiqizo, kucatshangelwa iqiniso lokuthi izibalo ezingenhla ngezezinhlamvu ezomile (umswakama wayo ungaba ngu-15%). Uma sibilisa ilayisi, udali, noma okunye okusanhlamvu, okuqukethwe kwamanzi kuzokwanda. Lokhu kusho ukuthi inani langempela lokuqukethwe kwamaprotheni lizokwehla. Ngakho izinombolo ezingenhla azilungile? Akulungile. I-24 g "enhle" kuma-lentile omile iphenduka ibe nje kumkhiqizo ophelile (obilisiwe) - okuyinto thina, empeleni, esasizoyidla. (Bheka futhi - ekudleni okuhlukahlukene, okuhlanganisa nemifino, kumkhiqizo ophelile - ngendlela efanayo injini yokusesha ye-Google futhi, ngokuvamile, izindawo zokudla zaseNtshonalanga).
ukubala okuqukethwe kwamaprotheni angempela kokusanhlamvu okubalwe ngenhla kuzokusiza ugweme ukungena esimweni esingajabulisi saphakade, empeleni esingenamsebenzi, kodwa uthuthukisa izingxabano zokucabanga ezibucayi nabadla inyama “lapho kunamaprotheni amaningi”. Icilongo lethu lisendleleni efanele yokudla, hhayi emizweni (“Ngiyalifuna – futhi ngizolidla!”), Kodwa kusukela ku-dietetics.
Ngaphezu kwalokho, elinye itshe elibalulekile engadini yethu kabhontshisi-soya ukungagayeki kahle kweprotheni yesoya. Uma sicabangela izibalo ezihlanzekile zokuqukethwe kwamaprotheni kumkhiqizo owomile, ubhontshisi wesoya ubamba ngokuqinile indawo yokuqala: ngemuva kwakho konke, iqukethe amaprotheni afika ku-50% (kuye ngokuthi izinhlobonhlobo) ngesisindo somkhiqizo owomile: kubonakala sengathi lokhu ilingana no-50 g wamaprotheni nge-100 g yokusanhlamvu !! Kodwa ... Ngisho noma ungakunaki ukupheka kanye "nokuhlakazwa" kwalesi silinganiso se-%% samaprotheni emanzini ku-cereal ebilisiwe esiphelile (esivele sesiyihlaziyile endimeni engenhla) - iphrotheni yesoya ayilula kangako.
Naphezu kweqiniso lokuthi i-soy ivame ukusetshenziswa njengohlobo "lokuthatha indawo" yamaprotheni ezilwane - abantu abasanda kushintshela ekudleni kwemifino "bawukuthengisa okungathembekile". Isoya iwumkhiqizo omuhle, inyama ayilungile kangako. Kodwa i-soy ayiyona neze "indawo" yenyama, kuhlanganisa. i-vitamin B12 jikelele.
"Minus meat, plus soy" iresiphi yenhlekelele empilweni.
Imvamisa ku-inthanethi ungathola ulwazi olukhuthazayo, kodwa olungalungile okusolwa ukuthi “amaprotheni e-soy awekho ngaphansi kwekhwalithi kumaprotheni ezilwane”, noma ngisho nalelo “protein ye-pea (option: soy) igayeka kalula”. Akulona iqiniso. Futhi, ngendlela, imboni kabhontshisi wesoya e-US naseRussian Federation ingaqhudelana ngokuya ngenzuzo nge-pharmacology yezimboni! Iqiniso lihle ukwazi:
· Iphrotheni yesoya ingamuncwa (ngokufanelekile) umzimba womuntu ngo-70%, ngaphansi kokwelashwa okuphoqelekile kokushisa: isoso iqukethe ubuthi, kuhlanganisa. , ngakho-ke, ubhontshisi wesoya ubilisiwe okungenani imizuzu engu-15-25;
· I-whole grain soy iqukethe okuthiwa “”: lezi yizinto eziyingozi ezivimba ukumuncwa kwamaprotheni athile ohlelweni lokugaya ukudla. Kunzima kakhulu ukubala umthelela wabo ku-%%, ngoba ngokwengxenye (ngo-30-40%) balahlekelwa umsebenzi wabo esiswini. Okunye kungena ku-duodenum, lapho, ngamanye amazwi, iqala "ukulwa" nama-enzyme afihliwe yiyo. I-pancreas iphoqeleka ukuthi ikhiqize "i-soy" okuningi kakhulu kulawa ma-enzyme kunalokho okwamukelekayo empilweni (kufakazelwe ngamagundane). Ngenxa yalokho, ungathola kalula nokunye. Emvelweni, kusukela ekudliwe yizilwane. Isoya alifuni ukudliwa!
Iphrotheni ye-Soy, ngeshwa, ayikwazi ukubizwa ngokuthi "iphelele" kubantu, futhi ayifani neze "i-bioavailability yeqanda namanye amaprotheni ezilwane" (njengoba ezinye izingosi ezingenangqondo zibhala). Lolu uhlobo oluthile lwesiyaluyalu "se-low-frequency" ye-veganism, engahloniphi abasabalalisi bayo! Wona kanye umqondo we-veganism awukona neze ukuthi umkhiqizo othile "ungcono" kunenyama ngenxa yenani layo lokudla okunempilo: noma yimuphi umkhiqizo ungcono kunenyama kakade ngoba inyama ingumkhiqizo obulalayo. Kulula kakhulu ukwenza isiqiniseko sokuthi amaprotheni e-soy kanye nesoya uqobo (kanye neminye imidumba) ngokuvamile kunzima kakhulu ukugayeka emzimbeni womuntu. Ngisho nangemva kokwelashwa kokushisa isikhathi eside.
· Ososayensi basola ukuthi ubhontshisi wesoya uqukethe ezinye izinto ezingaba yingozi, okuhlanganisa. akukho ukuchayeka kwezinga lokushisa, noma inhlanganisela yemikhiqizo yesoya ene-alkalizing. Lezi zinto eziyingozi zingasuswa kuphela kubhontshisi wesoya elabhorethri yamakhemikhali ...
Ngaphezu kwalokho, kunobufakazi bokuthi ukusetshenziswa njalo kwe-soy kunomthelela ekwakhekeni kwezinso kanye namatshe e-gallbladder. Kodwa lokhu akufanele kubesabise labo abangadli "owodwa" ubhontshisi wesoya, kodwa bafake ubhontshisi wesoya ekudleni okuphelele.
Okokugcina, kucatshangelwa ukuthi amaprotheni e-soy avimbela isifo senhliziyo ngo-20% noma ngaphezulu (ulwazi oluvela ku-1995) ezifundweni emva kuka-2000 nangaphezulu. Ngokwezibalo, ukusetshenziswa kwesoya okuvamile kungaletha kuphela u-3% wenhliziyo enempilo. Nakuba, kunjalo, esikhathini esizayo, futhi lokhu kubalulekile. Ngaphezu kwalokho, uma sikhuluma ngokuyeka inyama, sidinga "ukwengeza" 3-20% kulawa 25%. Sekukonke, “” akaseyena u-3%!
Manje, izindaba ezinhle! Lapho othile ethethisa ubhontshisi wesoya, ubhontshisi, okusanhlamvu, kufanelekile ukukhumbula futhi uphikisane ngokuthi lapha udinga nje ukwazi inhlanganisela yokudla ewusizo.
Ngakho-ke, ukudla ipizi eyodwa noma i-lentil eyodwa kuyindlela eqinisekile yokuqunjelwa kanye negesi. Uma uhlanganisa i-lentile nelayisi bese upheka - akukho nkinga, ngokuphambene nalokho - izinzuzo zokugaya! Ngokuvamile ama-lentile aphuzi noma awolintshi kanye nerayisi ye-basmati kuthathwa - isidlo esiwumphumela sokudla sibizwa ngokuthi i-khichri, futhi sisetshenziswa e-Ayurveda ngezinkinga eziningi zokugaya ukudla.
· Isoya ayihlangani nezinye izilimo eziyizigaxa.
I-Soy ihambisana kahle nemifino.
· Ukuvimbela ukwakheka kwegesi, izinongo kufanele zengezwe ezitsheni ezivela ku-legumes, ubhontshisi wesoya: i-cardamom, i-nutmeg, i-oregano, i-mint, i-rosemary, i-safron, i-fennel nabanye. Ngokufanelekile, labo kanye nabaningi njengochwepheshe be-Ayurveda bazokutshela.
Isoya ayinayo cishe i-gluten. Futhi, ukungezwani nesoya kubantu abadala kuyivelakancane kakhulu. I-soy iphephile ukuthi ingadliwa!
esihlwabusayo kakhulu, okunomsoco futhi unempilo. Bona, ngokungafani nobhontshisi wesoya, vele, akudingeki ukuthi bacwiliswe futhi babiliswe!) Nakuba ubuchwepheshe bokuhluma okufanele kufanele bubhekwe.
Iseluleko esilula: thanda ama-legumes - ungakhohlwa ukuvumelanisa i-alchemy yabo yangaphakathi namanzi. Kodwa ngokungathí sina, badinga isikhathi esanele sokuba imidumba ikhohlwe “ngegesi”:
- Ubhontshisi: cwilisa amahora angu-12, upheke imizuzu engu-60.
- Uphizi (ophelele): cwilisa amahora angama-2-3, upheke imizuzu engama-60-90. Uphizi ochotshoziwe ubilisiwe ihora ngaphandle kokucwiliswa.
- I-lentils (ensundu): cwilisa amahora angu-1-3, upheke imizuzu engu-40.
- I-lentils ephuzi, ewolintshi ibiliswa imizuzu eyi-10-15 (esitsheni esicindezelayo, kodwa hhayi nge-aluminium! - ngisho ngokushesha), eluhlaza - imizuzu engu-30.
- Ama-chickpeas: afakwe amahora ama-4, abiliswe amahora ama-2. Inketho: cwilisa amahora angu-10-12, upheke imizuzu engu-10-20. – kuze kulunge.
- I-Mash: ubilise imizuzu engu-30. Inketho: cwilisa amahora ayi-10-12, udle okusha (okufanele isaladi).
- Ubhontshisi (ubhontshisi, owomile): cwilisa amahora angu-12, ubilise imizuzu engu-25-90 (kuye ngokuthi izinhlobonhlobo kanye neresiphi).
Noma ubani ongafuni ukuchitha isikhathi "ecubungula" ubhontshisi wesoya nhlobo, ake ngikukhumbuze: kunemikhiqizo eminingi ehlwabusayo nenempilo evela kuyo, kuhlanganise, yebo, futhi!
Futhi okokugcina: "ukulimala" kukabhontshisi we-soya oshintshwe izakhi ngesayensi. Ubhontshisi wesoya we-“GMO” usetshenziselwa ukondla imfuyo, hhayi abantu, ngakho-ke kuyisixwayiso esingamanga. Ngaphezu kwalokho, ukutshalwa kwe-soya eguqulwe ngofuzo ngokuvamile akuvunyelwe e-Russian Federation. Abadla imifino nama-vegan abanalutho lokukhathazeka ngakho!