Chii chinonzi soy, mabhenefiti uye maitiro ekugadzirira

Zvemukati

• Hutano mabhenefiti
• 1. Deredza njodzi yehutano hwemwoyo
• 2. Deredza zviratidzo zvekuguma kuenda kumwedzi uye PMS
• 3. Kudzivirira mamwe marudzi ekenza
• 4. Kuchengeta hutano hwemabhonzo uye ganda
• Dzorera huwandu hweshuga yeropa rako uye ubatsire nekudzikisa uremu
• Ruzivo rwehutano
• Mashandisiro ekushandisa soy uye mapepa
• 1. Soy stroganoff recipe
• 2. Soy burger

Soy, inozivikanwawo sesoya, imbeu yakasanganiswa nemafuta, yakapfuma muprotein yemuriwo, iri yemhuri yetsanga, iri kudyiwa zvakanyanya muzvikafu zvemiriwo uye kuonda, sezvo zvakanaka kutsiva nyama.

Mbeu iyi yakapfuma mumakompheniki e phenolic senge isoflavones, inogona kudzivirira muviri kubva kune zvimwe zvirwere zvisingaperi uye inogona kubatsira kudzikisira zviratidzo zvekuguma kuenda kumwedzi. Uye zvakare, soya zvakare yakafuma mu fiber, isina kusaturika mafuta acids, kunyanya omega-3, mapuroteni eepasi ezvekukosha kukosha uye mamwe B, C, A uye E mavitamini nemaminerari senge magnesium uye potasium.

Hutano mabhenefiti

Nekuda kweayo akasiyana zvivakwa, soy ine akati wandei mabhenefiti ehutano akadai

1. Deredza njodzi yehutano hwemwoyo

Soy yakafuma mune antioxidants senge omega-3 uye isoflavones, pamusoro pekuve wakapfuma mu fiber, iyo pamwe chete inobatsira kudzikisa yakazara cholesterol, LDL uye triglycerides. Mbeu iyi zvakare inodzivirira kuoneka kwetrombosis, inodzivirira kuumbwa kwemafuta emitsipa uye inobatsira kudzora BP. Nenzira iyi, kugara uchidya soy kunogona kubatsira kudzikisa njodzi yemunhu yechirwere chemwoyo.

2. Deredza zviratidzo zvekuguma kuenda kumwedzi uye PMS

Isoflavones ine yakarongeka-senge chimiro uye chiitiko chinowanzo kuwanikwa mumuviri. Nechikonzero ichi, inogona kubatsira kudzora uye kuenzanisa mwero wehomoni iyi, kubvisa zviratidzo zvinowanzoitika kumwedzi, zvakadai sekupisa kwakanyanya, kudikitira usiku nekutsamwa, pamwe nekubatsira kudzikisa zviratidzo zvekunetsana kusati kwatanga kuenda kumwedzi, kunozivikanwa sePMS. Tsvaga mimwe mishonga yekumba yePMS.

3. Kudzivirira mamwe marudzi ekenza

Pamusoro pe isoflavones uye omega-3, soya zvakare ine makomputa anonzi lignins, ane antioxidant chiito, anodzivirira maseru emuviri kupokana nemhedzisiro yemahara radicals. Neichi chikonzero, kushandiswa kwesoy kwakabatana nekudzivirira kwemazamu, prostate uye kenza yekoloni.

4. Kuchengeta hutano hwemabhonzo uye ganda

Iko kudyiwa kweiyo legume kunogona kubatsirawo kusimbisa mapfupa, sezvo kuchideredza kubviswa kwe calcium mumuti uye, nenzira iyi, inodzivirira zvirwere zvakaita se osteoporosis uye osteopenia. Uye zvakadaro, kunwa kwesoya kunobatsira kuchengetedza kuomarara uye kusimba kweganda, sezvo ichimutsa kugadzirwa kwe collagen uye hyaluronic acid.

Dzorera huwandu hweshuga yeropa rako uye ubatsire nekudzikisa uremu

Nekuti ine tambo mumavara ayo, soy inogona kubatsira kudzora huwandu hweropa, nekuti inononoka kutora shuga yeropa, ichibatsira kudzora chirwere cheshuga. Uye zvakare, iyo fiber uye mapuroteni aripo mune soy anobatsira kuwedzera kunzwa kwekuguta, kudzikira kwechido uye kufarira kurema uremu.

Ruzivo rwehutano

Iyi tafura inotevera inoratidza kuumbwa kwehutano mune 100 g yezvigadzirwa zesoya.

Mashandisiro ekushandisa soy uye mapepa

Soy inogona kudyiwa muchimiro chezviyo zvakabikwa, hupfu kana kuburikidza nemapuroteni akagadzirwa, ayo anoshandiswa kutsiva nyama. Pamusoro pezviyo, dzimwe nzira dzekudya soy soy mukaka uye tofu, izvo zvinounzawo mabhenefiti eiri legume.

Kuti uwane mamwe mabhenefiti ataurwa pamusoro, iwe unofanirwa kutora ingangoita 85 g yekicheni soy, 30 g ye tofu kana 1 girazi remukaka we soy zuva nezuva. Nekudaro, zvakakosha kupa sarudzo kune organic soy uye kudzivirira transgenic, sezvo ichigona kuwedzera njodzi yekuvandudza shanduko muDNA yemasero, zvichikonzera kuora kwemwana uye kunyangwe gomarara

1. Soy stroganoff recipe

Zvinoshandiswa

• 1 1/2 mukombe wepuroteni yakanaka yesoya;
• 1 ari pakati peeiii, akachekwa;
• 3 tablespoons emafuta;
• 2 gariki clove;
• 6 maspuni ehwahwa;
• 2 madomasi;
• 5 maspuni e soy muto;
• 1 tablespoon yemasitadhi;
• 1 diki bhokisi remuto wakasviba chiedza;
• Munyu uye parsley kuravira.

Kugadzirira modhi

Hydrate soy protein nemvura inopisa uye soy muto. Bvisa yakawandisa mvura uye cheka ma soya cubes. Sungai hanyanisi negariki mumafuta, uye wedzerai soy. Wedzera mustard, madomasi uye howa, uye bika kwemaminitsi gumi. Sakanidza kirimu neparsley uye shumira.

2. Soy burger

Zvinoshandiswa

• 1 kg yesoya;
• 6 karoti;
• 4 svikiro hanyanisi;
• 3 mavhavha egariki;
• 4 mazai;
• 400 g zvimedu zvezvingwa;
• 1 teaspoon yemafuta emuorivhi
• 1 oregano inoruma;
• Grated Parmesan kuravira;
• Munyu uye mhiripiri kuravira.

Kugadzirira modhi

Soak soya beans mumvura kwehusiku humwe chete kuitira kuti dzinyorwe mushure mekubika kwemaawa matatu. Ipapo, unofanira kucheka uye fry hanyanisi, gariki uye karoti. Wobva waisa bhinzi yesoya pamwe chete wobva wawedzera munyu uye mhiripiri kuravira, uchikwanisa kusanganisa muzvikamu.

Kana zvese zvinhu zvagadziriswa, wedzera mazai nehafu yechingwa, sanganisa uye pakupedzisira pfuura zvakare muchingwa. Iyi nyama ye soya inogona kugwamba muchimiro che hamburger kana inogona kubikwa.