Isoya ingaba wusizo kwabasinde emdlavuza kanye nalabo abaphethwe umdlavuza
Kunenani elikhulayo lemibiko yocwaningo ekhombisa ukuthi ukudla kwesoya kungasiza ukuvikela nokwelapha umdlavuza. Izakhi ezisebenzayo zikabhontshisi wesoya okucatshangwa ukuthi zinomthwalo walo mphumela onenzuzo ama-isoflavone (isoflavonoids), okubaluleke kakhulu (okuhlanganisa ingxenye yawo wonke ama-isoflavone kubhontshisi) i-genistein. I-Genistein inamandla okubopha kuma-receptors e-estrogen futhi ivimbele kancane imiphumela ebangela isifo ye-estrogen. Ngenxa yalokhu, kunciphisa ukukhula komdlavuza oncike ku-estrogen, njengomdlavuza webele nowesibeletho.
Ngaphezu kwalokho, i-genistein iyakwazi ukubopha ngendlela efanayo kuma-receptors e-testosterone, ngaleyo ndlela inciphise ukuthuthukiswa komdlavuza wendlala yesinye. I-Genistein nayo inezinye izici - iphazamisa ukuthuthukiswa kwe-angiogenesis (indlela izimila ezakha ngayo amanethiwekhi awo egazi akhuthaza ukukhula kwawo) kanye nama-enzyme (afana ne-tyrosine kinase) abandakanyeka ngokuqondile ekukhuleni nasekulawuleni ukusebenza kwe amangqamuzana omdlavuza. Lezi zici ze-genistein kukholakala ukuthi zisiza ekulweni nomdlavuza ohlukahlukene.
Inani lama-isoflavone iziguli ezinomdlavuza eziwadinga nsuku zonke litholakala ezingxenyeni ezimbili kuya kwezintathu zemikhiqizo yesoya. Ukuphakelwa kobisi lwesoya inkomishi eyodwa nje; ukuphakelwa kwe-tofu kungama-ounces amane kuphela (okungaphezudlwana kwekhulu lamagremu). E-Japan, kanye nase-China nase-Singapore, ukusetshenziswa kokudla kwe-soy kukholakala ukuthi kuyimbangela enkulu yezigameko eziphansi zomdlavuza wamathumbu, webele kanye ne-prostate. Esinye isici esibalulekile sokudla ukudla ukudla okunamafutha aphansi. Kanye ne-tofu, amaJapane adla isobho le-miso, i-nato ne-tempeh, kanye neminye imikhiqizo yesoya. Ngenxa yalokhu, imizimba yabo ithola ama-40-120 mg we-soy isoflavones nsuku zonke. Ukudla okuvamile kwaseYurophu kuqukethe ngaphansi kuka-5 mg we-isoflavones ngosuku.
Abantu abanomdlavuza badinga ukudla okunekhalori ephezulu, okunamaprotheni amaningi, nokudla okunamafutha amancane. Ukudla kwesoya kunamaprotheni amaningi futhi kunamafutha amancane. Isibonelo, cishe u-33% wamakholori ku-tofu yaseJapane avela emafutheni.
Abanye abakhiqizi banikeza i-soy protein powder yeziphuzo eziqukethe i-isoflavones eyengeziwe, kanye nosawoti we-phytic acid nama-saponins. Lo mkhiqizo uhloselwe abantu okungenzeka badle imikhiqizo yesoya eyanele futhi abakwazi ukuthola inani elidingekayo lezinto ezingase zibe nenzuzo (60-120 mg ngosuku). Impushana iqukethe u-60mg we-isoflavones ekusetshenzisweni okungama-28g. Futhi iwumthombo obalulekile wamaprotheni ano-13g ngokuphakelwa ngakunye futhi ayinawo ama-polysaccharides e-soy abangela ukungagayeki nokuqunjelwa. Ngokuhlanganisa i-powder ku-blender nge-yogurt nezithelo, ungathola isidlo esiphundu esine-fiber eyanele, ama-carbohydrate, amavithamini, kanye nenani elincane lamafutha anempilo. Iziguli ezinomdlavuza ezingadli imikhiqizo ye-soy zinconywa ukuthi zidle iziphuzo ezimbili zesiphuzo ngosuku. Le powder ingafakwa ezitsheni nge-tofu nelayisi, ngaleyo ndlela ifinyelele ibhalansi yamaprotheni nama-carbohydrate.
Abantu abanomdlavuza bangase babe nezinkinga ezifana nokuncipha kwesifiso sokudla. Ngokwengxenye, lokhu kuwumphumela womsebenzi wamangqamuzana omdlavuza nokusabela kwamasosha omzimba, futhi ngokwengxenye - umphumela wokwelapha okujwayelekile okulwa nomdlavuza. Inani lokudla okudliwayo liyancipha. Esikhundleni sokudla kathathu ngosuku, isiguli singadlulela ekudleni okune kuya kweziyisithupha, sinikeze umzimba inani elidingekayo lezakhi ezibalulekile.
Nakuba kunconywa ukudla okuwuketshezi okunomsoco othize njengokushintshanisa ukudla, ukudla okungokwemvelo okunephrofayili efanayo yezakhi kunempilo kakhulu; lezi zokugcina, ngaphezu kwalokho, ishibhile kakhulu.
Isibonelo, i-tofu iwumkhiqizo ongasetshenziswa ukucebisa umsoco weziguli ezinomdlavuza; ngesikhathi esifanayo, inikeza umzimba ama-isoflavones.
Njengomthetho, i-tofu ithengiswa emasakeni. Ngemuva kokuvula iphakheji, hlambulula i-tofu, uthathe izicucu inani elidingekayo, bese ugcina okunye emanzini, esitsheni esivaliwe, esiqandisini. Amanzi kufanele ashintshwe njalo lapho i-tofu ikhishwa, noma okungenani zonke ezinye izinsuku. I-tofu evuliwe kufanele isetshenziswe phakathi kwezinsuku ezinhlanu. I-tofu ingashiswa kuhhavini.
Ilayisi liwukudla okunothe ngama-carbohydrate nama-calories. Imuncwa kalula ngumzimba. Inkomishi eyodwa yerayisi ephekiwe inama-calories angu-223, ama-4,1 g amaprotheni, ama-49 g ama-carbohydrates, nama-6 g amafutha. I-automatic rice cooker ilungele ukupheka ngokushesha irayisi futhi iqinisekisa umphumela omuhle. Ilayisi eliphekiwe elisele lingagcinwa esitsheni esimboziwe esiqandisini bese lishisisa kabusha kungakapheli umzuzu.
Ngokuvamile, i-tofu nelayisi kungaba imithombo yazo zonke izakhi ezidingekayo - amakholori, amaprotheni nama-carbohydrate. Ngesikhathi esifanayo, aqukethe ubuncane bamafutha.
Iziphuzo ezinomsoco ziyingxube yamavithamini namaminerali. Izithako zokudla nazo ziyatholakala ngethebhulethi. Kodwa-ke, le mikhiqizo ayinawo ama-phytonutrients afana nama-isoflavones atholakala ku-soy.
Ungakwazi ukuhlanganisa i-tofu nelayisi nemifino, umthombo wama-carbohydrate engeziwe. Uma amafutha engeziwe edingekayo, inani elincane lama-walnuts (85% wamakhalori awo asesimweni samafutha; okunye kungamaprotheni) noma isipuni samafutha yemifino singangezwa.
Iphansi ngamafutha kanye ne-fiber, i-tofu ifaneleka njengokudla okulula noma, enezithako ezengeziwe, njengesidlo esiphelele. Umthamo wokudla okunjalo, ngendlela ehlafunwayo, awudluli kakhulu umthamo wemikhiqizo ewuketshezi. Okubalulekile, izindleko zokudla i-tofu nelayisi elinezithako zamavithamini namaminerali ziyingxenye eyodwa kwezintathu yentengo yeziphuzo ezinomsoco.