Imikhiqizo ye- Soy ixhunywe ezinhlobonhlobo zezinzuzo zempilo - kubandakanya ukunciphisa amazinga akho e-cholesterol. Kunezinhlobo eziningi ezihlukahlukene zokulungiselela ama-soy atholakalayo futhi zingenziwa ngezigaba lapho zivuna noma zilungele kanjani. Ngaphezu kwalokho, isobho singaguqukela eminye imikhiqizo eminingi, kuhlanganise ufulawa, i-sauce, ubisi, amantongomane, nokudla okungenasici.
Yiqiniso, kukhona njalo i-soybean ethafeni engahle idliwe yodwa.
Nakuba inyosi ingatholakala ezindaweni zokudla ezihlukahlukene, akekho owazi ngempela ukuthi umningi we-soy umthelela kangakanani ekunciphiseni i-cholesterol. Ngenkathi ezinye izifundo zisho ukuthi ukudlala i-soy kungaba nomthelela omncane kumazinga e- LDL we- cholesterol, ezinye izifundo zibonisa ukuthi i-soy ayinayo impembelelo ebalulekile kuphrofayela yakho ye-lipid. Abanye ososayensi baphikisana ngokuthi leso soy sinciphisa i-cholesterol ngokufaka esikhundleni seprotheyini esitholakala enyameni yezilwane, ephakeme ngamafutha agcwele . Noma kunjalo, i-soy yi-food cholesterol-friendly ngoba iphezulu ekugcwaliseni amaprotheni kanye ne-fibre futhi ephansi kwamafutha agcwele-okwenza kube ukudla okuhle uma ufuna ukudla okunamandla ukubeka ekudleni kwakho kwe-lipid.
Nakuba kunezinhlobo eziningi zemikhiqizo esekelwe emasimini etholakalayo ezindaweni zokudla, izimakethe zamafama, nezitolo zokudla, imikhiqizo elandelayo ye-soy iyona evame kakhulu:
I-Edamame
I-Edamame iyinani lebhontshisi elinomsoco elibukeka njengebhontshisi elihlaza futhi ngezinye izikhathi litholakala emgqeni walo. Nakuba i-pod ingadliwa, ubhontshisi ngaphakathi kwe-pod kungasuswa kalula futhi kudliwe yodwa noma kufakwe kwezinye izinto zokudla - ikakhulukazi emaladeni nasemaceleni. Ukuze wenze izitsha zakho eziphefumulelwe eziphefumulelwe nge-chodamestol, kufanele uqiniseke ukuthi usebenzisa i-damama yakho nezinye izithako ezinempilo - ikakhulukazi izikhumba, amantongomane namabhontshisi.
Uma ulungiselela i-damama, kufanele unciphise inani lebhotela namafutha engeziwe, njengoba lokhu kungakunqwaba ngamakholori kulesi calori esincane, ukudla okumnandi. Ukwengeza, usawoti kanye noshukela, okuvame ukungezwa lapho ukupheka noma ukugcoba i-damama, kufanele futhi kunqunyelwe.
Tofu
I-Tofu luhlobo lomkhiqizo we-soy olwenziwe ngokukhipha ubisi lwe-soy bese ulucindezela ngesimo, njenge-block. Ngenxa yale ndlela yokulungiselela, i-tofu nayo ibizwa ngokuthi i-bean curd. Ubisi lwe-Soy bubuthakathaka kakhulu emafutheni amaningi kanye nama-kilojoule, ngakho-ke kuvame ukusetshenziselwa ukufaka ubisi lwezinkomo emadlelweni e-lipid-downing. I-Tofu ingenza indawo enhle kakhulu ekudleni okunamafutha aphezulu, njengenkomo noma yengulube.
I-Tofu ingabuye ilungiselelwe ngendlela efanayo nama-high-in-calories, okuwenza kube kuhle uma unesimo sengqondo sokugcoba, ukugcoba, noma ukugcoba - zonke izindlela zokupheka ezinobungane nge-cholesterol. I-Tofu ayinalo ukunambitheka okuningi, ngakho-ke ungase ulingeke ukufaka ukunambitheka ekudleni okuphefumulelwe ku-tofu. Nakuba ukwengeza izinongo kuyindlela ephansi kakhulu yokunweba ukunambitheka, ukwengeza amafutha amakhemikhali noma amasoso aphezulu kasawoti noma ushukela angabhubhisa isitsha sakho se-tofu esiphephile.
- Isikhwama seTurri sikaThofu
- I-Baked Tofu ne-Three Different Marinades Recipe
I-Tempeh
I-Tempe iyi-soybean esebenziwe kancane, iwanika iphunga elimnandi, elincane le-nutty. Ngemuva kokuvutshelwa, isoyi ihlotshaniswa ibe ngumuntu omncane. I-Tempe ingaba nezinye izitshalo ezihlangene, njengelayisi, ibhali noma i-quinoa. Njengokuthi ku-tofu, kunezindlela eziningi ongayilungisa i-tempeh - nakuba ungafanele ukujulile ukudla lokhu uma ubheka i-lipids yakho kusukela ngale ndlela ingafaka amafutha angenelayo ekudleni kwakho. I-Tempe ingasetshenziswa isobho, ama-stews, i-chilis noma ngisho nekhanda elimhlophe elifakwe ngamafutha omnqumo nemifino eminingana oyikhonzile.
Iprotheyini yemifino yemidwebo
Iprotheyini yemifino yemidwebo, eyaziwa nangokuthi i-TVP yesifinyezo sayo, iyalungiswa kusuka kufulawa we-soy.
Kunokuvumelana kwemfuyo yenkomo - ngaphandle kwamafutha engeziwe - futhi itholakala ngobukhulu obuhlukahlukene. Ngezinye izikhathi, izinhlobo ezahlukene ze-seasonings nezinongo zingase zengezwe ku-TVP ukunikeza ukunambitheka okuncane okuhlukile. I-TVP ivame ukusetshenziselwa esikhundleni senyama yasemhlabeni ezinhlotsheni eziningi zokudla, kubandakanya:
- I-Hamburger patties
- Stews
- I-Meatloaf
- Casseroles
Njengamanye imikhiqizo ye-soy, kubalulekile ukubhangqa i-TVP yakho nezinye izithako ezinempilo ukuze ugweme ukungeza amafutha engeziwe nama-khalori kulo mkhiqizo ovele usuphansi.
> Labensky SR, Martel PA, ngenxa ye-AM. Ukupheka: I-Bookbook yezinto ezisemqoka ezikhulayo. 5th ed. Prentice Hall 2011.
> Sacks FM, A Lichtenstein, L Van Horn, W Harris, et al. I-protein ye-Soy, i-isoflavones, nempilo yengqondo: i-American Heart Association iseluleko sezesayensi sabasebenzi abavela ekomidini lokudla. Ukujikeleza. 2006; 113: 1034-1044.
> van Nielen M, Feskens EJM, Rietman A, et al. Amaprotheni Okudla Ngenye Ingxenye Ngama-Soy Protein Alters Ukuphikiswa Kwe-Insulin ne-Blood Lipids kuma-Postmenopausal Women with Abdominal Obesity. Am J Nutriti 2014; 144: 1423-1429.