Soy Kukora? Ziva kuti nei soy ichikubatsira kuti uderedze huremu

La Soya Engorda Descubre Por Qu La Soja Ayuda Adelgazar







Edza Chishandiso Chedu Kubvisa Matambudziko

kunamira pakuongorora yakagadziridzwa iphone software

Huwandu hwakakosha hwezvidzidzo zvekutsvagisa hunotsigira izvo zvinodya soy zvinogona kukubatsira kuti uderedze huremu. Soy protein ndeye yepamusoro-soro, yakaderera-mafuta sosi yeprotein (kana ichienzaniswa nemamwe akawanda mapuroteni sosi) ayo anogona kukubatsira iwe kuvaka yakaonda mhasuru mashoma.

Soy kudya kwehuremu

Zvizhinji zvemazuva ano zvekudya zvinodzivirira zvakakosha zvinovaka muviri. Zvinogona kuve zvakaderera mumahydrohydrate, mafuta, mapuroteni, kana kudzikira mune kumwe kusanganisa kweaya matatu macronutrients. Chirongwa chekudya chakadai chinogona kunge chisina kuenzana uye chisinga kukupe hutano hwakanaka. Izvi zvinogona kukonzeresa kwenguva refu hutano husina kunaka. Hutano hwakareba hwakareba hwaunowana kubva kune mazhinji ezvirongwa zvekudya izvi zvakare zvakakonzerwa nenyaya yekuti mazhinji acho haadzidzise kudya kwakanaka uye maitiro ekurovedza muviri, zvichikonzera hupenyu hwese husina hutano.

Soy inoderedza macalorie

Nepo kudya kwe soy kuburuka uremu inoderedza macalorie, chinova chikamu chakakosha chechero chirongwa chekudya, hachirambidze chero zvinovaka muviri. Izvi zvinokutendera iwe kuti uwane zvese zvinovaka muviri iwe zvaunoda kune hutano uye hwakaringana kudya, uchiita iyo soy kudya nzira ine simba yekudzora huremu. Kudya kwe soy yekuderedza uremu Iyo zvakare inoziva kukosha kwekurovedza muviri mune chero chirongwa chekudya.

Sezvo kurovedza muviri pakutanga kwakaomera vazhinji vedu, kufamba nekukurumidza kwemaminetsi makumi matatu kusvika makumi mashanu pazuva kwemazuva matanhatu pavhiki ndiyo nzira yekutanga. Iko kusanganisa kunoita yedu soy uremu chikafu chikafu zvine simba zvekuti dieters vaishandisa soy protein mumakiriniki miedzo ivo vakarasikirwa avhareji yemapaundi makumi maviri nematanhatu mumavhiki gumi nematanhatu, kusanganisira mafuta epamuviri akarasika angangoita 25%.

Zvimwe zvinobatsira zve soy protein

Kubatsira kwesoy drink . Pamusoro pezvo, Chikafu cheSoy chinopa mabhenefiti akawedzerwa eproteni yesoy, mabhenefiti ausingazowana kubva kuchirongwa chekudya chisinga sanganisira soy. Semuenzaniso, soy ipuroteni yemhando yepamusoro ine zvese zvakakosha maamino acids ekudya kwevanhu. Uye zvakare, zvekudya zve soya zvekuderedza uremu zvine yakaderera glycemic index . Izvi zvinoreva kuti hazvizokonzere nekukurumidza spikes muropa shuga, senge yakakwira-glycemic chikafu. Izvi zvinogona kutungamira kune zvishuwo zvishoma uye zvirinani kudzora kudya, inobatsira zvine mutsindo.

Soy protein zvakare ine hutano kumoyo wako

Soy protein zvakare ine hutano kumoyo wako, sezvinoonekwa nereso rezvehutano reDAA iro rinodya magiramu makumi maviri neshanu e soy protein pazuva, sechikamu chekudya kushoma mumafuta akazara uye cholesterol, kunogona kudzora njodzi yechirwere chemwoyo. Kuwedzera kune avo hutano hwemoyo hunobatsira , soy protein yakanzi iine hutano hwakawanda, kusanganisira ganda diki, bvudzi, nzara uye tsigiro, kubereka kunoderedza kupisa kunopisa , uye kutsigira kuonda kwemhasuru. Zviripachena, zvirongwa zvekudya izvo zvisina soy protein zvekudya hazvigone kupa zvese zvakafanana mabhenefiti.

Mukupfupisa, zviri pachena kuti chirongwa chakaringana chekudya chinosanganisira zvakakwana zvekurovedza muviri inzira yakapusa, inonaka, uye ine simba yekudzikisa huremu. Yedu soy protein inokupa iwe simba reprotein. Izvi zvinogona kukubatsira iwe kunzwa sekurovedza muviri!

1) Soy protein inobatsira kuti unzwe kuzara kwenguva yakareba.

Zvidzidzo zvechangobva kuitika zvekurapa zvinoratidza kuti soy protein inokubatsira kuti unzwe kushaya nzara uye inokubatsira kuti unzwe kuzara kwenguva yakareba. (1) . Kudya soy kunogona kushanda nekuita dumbu rako kutumira ini ndiri izere meseji kuuropi yako (2). Izvi zvinobatsira kudzikisa kudiwa kwekudya pakati pekudya uye husiku, zvikonzero zviviri zvakakosha zvekuwedzera huremu.

2) Soy protein yakaderera mune makabhohaidhiretsi.

Sechikafu chakasarudzika checarb, soy ndiko kuwedzera kwakakwana kune chero huremu hwekudzora uremu, kusanganisira inozivikanwa yakakora carb uye yakakwira protein mapuroteni.

3) Soy protein ine yakaderera glycemic index.

Haisi chete soy protein yakaderera mumahydrohydrate nemafuta, asi zvakare ine yakaderera glycemic index, zvinoreva kuti haizokonzere spike inokurumidza mumashuga eropa mushure mekudyiwa. (3). Izvi zvinodzivirira zvakawandisa insulin insulin (insulin inokonzeresa mhedzisiro isingadiwe yekuchengetedza imwe shuga muropa semafuta emuviri). Yakagadzikana shuga yeropa uye insulin mazinga anoreva kushoma kwekushuva uye mashoma macalorie akachengetwa semafuta.

Isoy fattening?

Zvinotaurwa nenyanzvi dzehutano

Handifunge kuti soya inoita kuti vanhu vawedzere uremu nekuda kwekuti iri soy. nyanzvi yekufutisa Yoni Freedhoff akaudza Global News.

Edmonton Akanyoreswa Dietitian Lalitha Taylor, uyo anopupura se fan hombe yesoya , inotenda kuti vanhu vazhinji vakaudzwa zvisirizvo nezveprotein yemiti uye nebasa rayo mune hutano.

Soy ine zvakawanda zvakanaka zvehutano, akatsanangura.

Iyo ipfuma sosi yecalcium, iron uye faibha, zvinoenderana nedhayeti. Soy zvakare ine ese ayo akakosha amino acids (zvinoreva kuti izere protein). Taylor akati 3/4 mukombe wesoya yakabikwa ine mapuroteni akawanda se 1/2 mukombe wenyama yakabikwa.

Taylor anonyora kuti magiramu gumi nemashanu kusvika makumi maviri esoya anodyiwa mukudya kweAsia.

Dai paive nekubatana pakati pesoya uye kuwedzera huremu, iwe waizofunga kuti taizoona yakanyanya yakakwira mwero yekufutisa mune mamwe mapoka eAsia, senge maJapan. Asi handizvo.

Mukaka weSoy unokuita wakakora?

Mukaka weSoy unogadzirwa kana soya yakanyoroveswa mumvura, pasi, uye nekusvinwa. Iyo fiber uye protein ye soy mumukaka uyu inogona kubatsira kudzikisa njodzi yako yecholesterol yepamusoro uye chirwere chemwoyo. Hongu OK mukaka we soy hauna kunyanya kukodza Kudya macalorie akawandisa kubva kune chero sosi kunogona kukonzera huremu.

Kuenzaniswa neMukaka

Kusiyana nemukaka, mukaka we soya hauna lactose uye cholesterol. Iine mashoma macalorie uye mashoma mafuta pane mukaka wese , iyo ine zana nemakumi mashanu emakoriyori pakushanda, inenge hafu yacho inobva kumafuta. Nguva dzose mukaka we soy une huwandu hwakaenzana hwemakoriori pakushandira semukaka une mafuta mashoma. Mukaka weSoy une huwandu hwakaenzana hweprotein uye inowanzo simbiswa kuve neyakaenzana huwandu hwecalcium uye vhitamini D kune iyo inowanikwa mumukaka wemombe. Izvi zvinoreva kuti mukaka we soy hausi kukora kupfuura mukaka wese, asi unofananidzwa nemukaka wakaderera-mafuta.

Migumisiro pahuremu

Chidzidzo chakaburitswa muRondedzero yeAmerican Dietetic Association muna Gumiguru 2007 maDieters anonwa mamirilita mazana manomwe pazuva emukaka wakareba, uyo unosimudzira kuonda, kana huwandu hwakaenzana hwemukaka we soy kuona kana mukaka we soy wanga wakaringana. inobatsira semukaka wakakora wekudzikira uremu. Mapoka ese ari maviri akarasikirwa nehuremu hwakaenzana, zvichiratidza kuti mukaka we soya unogona zvakare kubatsira pakurasikirwa nehuremu.

Soy yogati inokuita mafuta?

Kurumidza kupindura HAPANA. Soy yogurts ane mapuroteni kuverenga anofananidzwa nemukaka wemombe uye anopa mafuta asina hutano. Zvidzidzo zvinoratidza kuti zvigadzirwa zesoya zvinogona yakaderera cholesterol uye shuga dzeropa , kunyanya kune vanhu vane chirwere cheshuga. Yisina kugadzirwa soya yogati inogona kunge isina shuga, asi zvakare ishoma kwazvo calcium. Iva wakarinda kune vakawandisa thickeners uye zvinowedzera.

Saka nei vamwe vachisiya soya?

Dambudziko rinoratidzika kunge riine soya protein yekuzviparadzanisa, inova iyo protein ye soy iyo inoburitswa musoyabhinzi. Karen Ansel , munyori uye chiremba akanyoreswa, akaudza SELF inowanikwa muchingwa, zviyo, muto, uye magetsi mabara.

Kana iwe uchigara uchiona mazwi 'soy protein isolate' pane zvinongedzo zvinyorwa zvezvikafu zvaunodya, inogona kuve yekumuka-yekufona kuti uri kudya zvakawandisa zvakagadziriswa zvekudya, izvo zvinogona kurema, Ansel akadaro.

Dambudziko, nekudaro, rinoratidzika kunge riri shoma nesoy protein yekuzviparadzanisa uye nezvimwe nezvakagadziriswa chikafu, izvo zvinogara zviri zano rakanaka rekuzvidzivirira sezvo kazhinji zvichitakurwa neshuga nemunyu.

Zvishoma zvakagadziriswa zvekudya zve soy zvinosanganisira tofu, edamame kana soya, uye mukaka we soy.

Kunze kwekutenda zvisizvo kuti soy inogona kukonzera kurema, vanhu vanogona kuzvidzivirira nekuda kwezvimwe zvikonzero zviviri. Vamwe vanoti iestrogen, zvinoreva kuti inogona kuwedzera huwandu hwehomoni estrogen mumuviri wako. Vamwe vanonetseka kuti inogadziriswa.

Freedhoff haina basawo Kunyangwe paine phytoestrogens mune soybeans, ini handizive chero dzakasimba zvidzidzo zvinoratidza njodzi iyi, akadaro. [Nezve GMOs]… maererano nekushandisa, zvakachengeteka chose.

Ivo vane hanya vanogona kugara vachitsvaga maGMO-emahara vhezheni yavo yavanofarira soy chigadzirwa.

Taylor anowedzera kuti kutsvagurudza kwakaratidza kuti maviri kana matatu servings e soy pazuva anogona kudzivirira cancer yemazamu (izvi hazviite kune soy zvinowedzera). Uye maviri servings pazuva akachengeteka kune avo vanopona nekenza yemazamu.

Kushandiswa kwezuva nezuva kunogona kubatsirawo kudzikisa njodzi yehutano hwemwoyo, anodaro, uye kudzora zviratidzo zvekumwedzi.

Saka inzwa wakasununguka kunanzva iyo latte usingatyi kuti ichikanganisa chiuno chako.

Muchidimbu, protein ye soya inosanganiswa nekurovedza muviri uye kudya zvine hutano ishamwari yakanakisa muhurongwa hwekubudirira hwehuremu.


Zvinyorwa:

1 . Eisenstein J, Roberts SB, Dallal G, Saltzman E. High Mapuroteni Kurasikirwa Kwekudya Kudya: Vakachengeteka uye Vanoshanda here? Kuongororwa kweyekuyedza uye epidemiological data. Nutriti Rev 2002, 60: 189-200.

2 . Nishi T, Hara H, Tomita F. Soybean ß-conglycinin peptone inodzvinyirira kudya kwekudya uye gastric ichidurura nekuwedzera plasma cholecystokinin mazinga mumakonzo. J Nutriti 2003, 133: 352-7.

3 . Ludwig DS. Iyo glycemic index: masystem epanyama ane chekuita nekufutisa, chirwere cheshuga uye chirwere chemoyo. JAMA 2002; 287: 2414-23.

4 . Parry-Billings M, Blomstrand E, McAndrew N, Newsholme EA. 1990. Kubatana kwekutaurirana pakati pemhasuru yemhasuru, huropi, uye maseru ezvirwere zvemuviri. Int J Yemitambo Med. 2: S122-S128.

5 . Barbul A. Iko kushandiswa kweArginine muchipatara tsika. Mu: Cynober, LA, ed. Amino acid metabolism uye kurapa mune hutano uye hutano zvirwere. New York, NY. CRC Press Inc. 1998: 361-383. 6 . Rossi A, DiSilvestro RA, Blostein-Fujii. 1998. Mhedzisiro yesoy kudyiwa pane kurovedza muviri-inokonzeresa zvakanyanya mhasuru kukuvara uye oxidative kusagadzikana mune vechidiki varume vakuru. FASEB, vol. 12: 5 p. A653.

Zviri Mukati