Egameni elithi "soy" abantu abaningi bayamangala, belindele okuqukethwe okungenakugwenywa kwama-GMO, umphumela wawo emzimbeni womuntu ongakafakazelwa ngokucacile. Ake sihlolisise ukuthi i-soy iyini, ingabe iyingozi kakhulu, yiziphi izinzuzo zayo, yimiphi imikhiqizo ye-soy nokuthi yikuphi okumnandi okungaphekwa kuyo.
I-Soy isitshalo somndeni we-legume, ehlukile ngoba iqukethe cishe amaprotheni angu-50% aphelele. I-Soy ibizwa nangokuthi "inyama esekelwe esitshalweni", futhi ngisho nabagijimi abaningi bendabuko bayayifaka ekudleni kwabo ukuze bathole amaprotheni amaningi. Ukukhulisa isoya akubizi kangako, ngakho-ke ibuye isetshenziselwe ukudla kwezilwane. Abakhiqizi abakhulu besoya yi-USA, Brazil, India, Pakistan, Canada kanye ne-Argentina, kodwa i-USA nakanjani ihamba phambili kulawa mazwe. Kuyaziwa ukuthi i-92% yawo wonke ubhontshisi wesoya otshalwe eMelika aqukethe ama-GMO, kepha ukungeniswa kwamabhontshisi anjalo eRussia akuvunyelwe, futhi imvume yokutshala ubhontshisi we-GMO eRussia ihlehlisiwe kuze kube ngu-2017. Ngokusho kwemithetho ye-Russian Federation. , emaphaketheni emikhiqizo ethengiswa emashalofini ezitolo ezinkulu, kufanele kube khona uphawu kokuqukethwe ama-GMO uma inani lawo lidlula u-0,9% (leli inani, ngokocwaningo lwesayensi, elingeke libe nomthelela omkhulu umzimba womuntu).
Izinzuzo zemikhiqizo yesoya ziyisihloko sengxoxo ehlukile. Ngaphezu kwamaprotheni aphelele, okuyinto, ngendlela, eyisisekelo seziphuzo eziningi zangemuva kokuqeqeshwa kwabagijimi, i-soy iqukethe amavithamini amaningi B, insimbi, i-calcium, i-potassium, i-phosphorus ne-magnesium. Inzuzo engangabazeki yemikhiqizo ye-soy futhi ukuthi iqukethe izinto ezinciphisa izinga le-cholesterol "embi", futhi, ngenxa yalokho, zinciphisa ingozi yokuthuthukisa izifo zenhliziyo.
Ngaphezu kokuguqulwa kofuzo, kunolunye udaba oluyimpikiswano mayelana nemikhiqizo yesoya. Kuthinta umphumela wesoya ohlelweni lwamahomoni. Kuyaziwa ukuthi imikhiqizo yesoya iqukethe i-isoflavones, efana nesakhiwo sehomoni yabesifazane - i-estrogen. Ososayensi baye bafakazela iqiniso lokuthi imikhiqizo yesoya inomthelela ngisho nasekuvimbeleni umdlavuza webele. Kodwa amadoda, ngokuphambene nalokho, ayelulekwa ukuthi asebenzise i-soy ngokuqapha ukuze kungabikho okweqile kwamahomoni wesifazane. Kodwa-ke, ukuze umphumela emzimbeni womuntu ube ophawulekayo, izici eziningi ezihambisanayo kufanele zihambisane ngesikhathi esifanayo: ukukhuluphala ngokweqile, ukuhamba kancane, indlela yokuphila engenampilo ngokujwayelekile.
Kukhona enye inkinga ephikisanayo mayelana nemikhiqizo ye-soy: ezinhlelweni eziningi ze-detox (isibonelo, u-Alexander Junger, uNatalia Rose), imikhiqizo ye-soy inconywa ukuba ingafakwa ngesikhathi sokuhlanzwa komzimba, ngoba isobho i-allergen. Ngokwemvelo, akubona bonke abantu abangezwani nomzimba, futhi kwabanye abantu abangezwani nobisi, isibonelo, isoya ingaba umsindisi endleleni yokuthola amaprotheni anele.
Ukuze singabi nasisekelo, sethula idatha ye-American Cancer Society. 1 inkomishi kabhontshisi wesoya ophekiwe iqukethe:
I-125% yesidingo sansuku zonke se-tryptophan
U-71% wesidingo sansuku zonke se-manganese
I-49% yesidingo sensimbi nsuku zonke
I-43% yesidingo sansuku zonke se-omega-3 acids
I-42% yesidingo sansuku zonke se-phosphorus
I-41% yemfuneko ye-fiber yansuku zonke
41% wesidingo sansuku zonke sikavithamini K
I-37% yesidingo sansuku zonke se-magnesium
35% wesidingo sansuku zonke sethusi
29% wesidingo sansuku zonke sikavithamini B2 (riboflavin)
I-25% yesidingo sansuku zonke se-potassium
Unganquma kanjani ngezinhlobonhlobo zemikhiqizo ye-soy nokuthi yini ongayipheka kuyo?
Ake siqale nge Ngiyinyama umkhiqizo owenziwe ngofulawa wesoya. Inyama yesoya ithengiswa yomile, ingabunjwa njenge-steak, i-goulash, i-beef stroganoff, ngisho nenhlanzi ye-soy esanda kutholakala ngokuthengiswa. Abaningi abadla imifino abasaqalayo bayayithanda ngoba ithatha indawo ephelele yenyama. Abanye baphendukela ezindleleni zenyama lapho, ngenxa yezizathu zempilo, odokotela bengatusi ukudla inyama enzima, enamafutha. Kodwa-ke, i-soy ngokwayo (njengayo yonke imikhiqizo evela kuyo) ayinakho ukunambitheka okuhlukile. Ngakho-ke, inyama ye-soy ibaluleke kakhulu ukupheka ngendlela efanele. Ngaphambi kokupheka izingcezu zesoya, zicwilise emanzini ukuze zithambe. Enye inketho ukufaka izingcezu ze-soy epanini elijulile lokuthosa nge-tomato unama, imifino, i-spoonful of sweetener (njenge-artichoke yaseJerusalema noma isiraphu ye-agave), usawoti, pepper, nezinongo zakho ozithandayo. Enye iresiphi emnandi ukwenza i-analogue ye-teriyaki sauce eyenziwe ekhaya ngokuxuba isoso ye-soy ne-spoonful yoju kanye nezinhlamvu ezimbalwa ze-sesame, nesitshulu noma inyama ethosiwe ye-soy kule sauce. I-Shish kebab evela ku-soy izingcezu ezinjalo ku-teriyaki sauce nayo iyamangalisa: imnandi ngokumaphakathi, inosawoti kanye nezinongo ngesikhathi esifanayo.
Soy ubisi omunye umkhiqizo osuselwe kubhontshisi wesoya ongaba enye indlela enhle kunobisi lwenkomo. Ubisi lwesoya lungafakwa kuma-smoothies, isobho elicutshiwe, upheke okusanhlamvu kwasekuseni kuwo, wenze ama-dessert amangalisayo, ama-puddings ngisho no-ayisikhilimu! Ngaphezu kwalokho, ubisi lwesoya luvame ukunothiswa nge-vitamin B12 ne-calcium, engakwazi kodwa ukujabulisa abantu abakhiphe yonke imikhiqizo yezilwane ekudleni kwabo.
Isoso lososo - mhlawumbe edume kakhulu futhi evame ukusetshenziswa kuyo yonke imikhiqizo yesoya. Itholakala ngokuvubela ubhontshisi wesoya. Futhi ngenxa yokuqukethwe okuphezulu kwe-glutamic acid, i-soy sauce yengeza ukunambitheka okukhethekile ezitsheni. Isetshenziswa e-Japanese nase-Asian cuisines.
Tofu noma soy ushizi. Kunezinhlobo ezimbili: bushelelezi futhi kanzima. I-Smooth isetshenziswa esikhundleni se-mascarpone ethambile kanye noshizi we-philadelphia ukwenza uphudingi (njenge-vegan cheesecake ne-tiramisu), oqinile ufana noshizi ojwayelekile futhi ungasetshenziswa esikhundleni sazo zonke izitsha. I-Tofu nayo yenza i-omelette enhle kakhulu, udinga nje ukuyixova ibe imvuthu bese uyithosa kanye nesipinashi, utamatisi nezinongo emafutheni emifino.
I-Tempe - olunye uhlobo lwemikhiqizo ye-soy, engavamile kakhulu ezitolo zaseRussia. Ibuye itholwe ngokuvutshelwa kusetshenziswa isiko elikhethekile lesikhunta. Kunobufakazi bokuthi lezi sikhunta ziqukethe amagciwane akhiqiza uvithamini B12. I-Tempeh ivame ukusikwa ibe ama-cubes futhi ithoswe ngezinongo.
Miso unamathisele – omunye umkhiqizo wokuvutshelwa kukabhontshisi wesoya, osetshenziselwa ukwenza isobho lendabuko le-miso.
Fuju noma soy asparagus - leli yigwebu elikhishwe ubisi lwesoya ngesikhathi sokukhiqizwa kwalo, oludume ngokuthi "i-asparagus yaseKorea". Kungalungiswa nasekhaya. Ukuze wenze lokhu, i-asparagus eyomile kufanele ifakwe emanzini amahora amaningana, bese ikhanywa emanzini, ibe yizicucu, engeza i-spoonful yamafutha yemifino, pepper, usawoti, isiraphu ye-artichoke yaseJerusalema, i-garlic (ukunambitha).
Omunye umkhiqizo, nakuba ungavamile kakhulu eRussia - ngiwufulawa, okungukuthi ubhontshisi omisiwe ogayiwe. EMelika, kuvame ukusetshenziselwa ukubhaka ama-pancake amaprotheni, ama-pancake, namanye ama-dessert.
EYurophu nase-US, i-soy protein isolate ibuye idume kakhulu kuma-smoothies futhi inyakaze ukuze igcwaliswe ngamaprotheni namaminerali.
Ngakho-ke, i-soy ingumkhiqizo onempilo ocebile amaprotheni, amavithamini namaminerali. Kodwa-ke, uma ukhathazekile ngokuqukethwe kwama-GMO kuwo, kungcono ukuthenga imikhiqizo yesoya ephilayo kubahlinzeki abathembekile.