Ingabe i-Edamame Inhle Kubantu Abasifo Sikashukela?
Uma ngabe uke waya endaweni yokudlela yaseJapane, kungenzeka ukuthi udlale ubhontshisi obuncane be-edamame-firm ngaphakathi kwamakhadi aluhlaza okwehla emlonyeni wakho uma udla. Kodwa akudingeki ukuba udle ngaphandle ukuze ujabulele le snack enamaprotheni. I-Edamame itholakala kalula engxenyeni yamafriji yezitolo eziningi zokudla. Akuyona nje injabulo yokudla, futhi kunomsoco.
Yingakho ungafuna ukudla i-edamame ngaphezulu.
Yini Edamame?
I-Edamame yilezibhontshisi zesoya ezivunwa kusenesikhathi-ngenkathi zisahlaza. Isivuno sokuqala sikhiqiza ubhontshisi obumnandi, obumnandi kunokuba bevunyelwe ukuvuthwa ngokugcwele emvinini. Ungathola ama-soy shelled afriziwe namabhontshisi angabhalisiwe angakapheli ezinqolobaneni eziningi zokudla kulezi zinsuku, esigabeni sezitshalo ezifriziwe. Bangabantu abapheka okusheshayo, ukuthatha imizuzu emihlanu noma eyisithupha ukupheka. Uma usawoti omncane ungawajabulela njenge-snack, noma uwaphonsa emasaladi, amasobho, noma noma iyiphi iresiphi kwenye indawo yezinye ubhontshisi.
Amaqiniso e-Edamame Ukudla
U-Edamame ucebile amaprotheni, aphezulu e-fibre, aphansi kwamanoni agcwele, futhi anezakhi ezinomsoco. Enye indebe egobolondo iqukethe ama-calories angu-250, ama-gramu ayi-20 amagremudididrate, amagremu angu-8 e-fiber, ama-gram angu-22 wamaprotheni nama-gramu ayi-10 amafutha enempilo. Ibuye ikunikeze isikhathi esingaphezu kwesigugu samalanga, kanye nobubanzi bezinye amavithamini B namaminerali, kuhlanganise ne-potassium.
I-Edamame yenza umthombo omuhle wesiprotheni esingeyona isilwane futhi uvame ukusetshenziswa emigodini yokudla yemifino kanye nemifino.
I-Edamame nesifo sikashukela
Ngokuqondene nezifundo ezithinta izinsizakalo ze-soy, inkinga yukuthi izifundo eziningi ze-soy ziye zaba mfushane ngesikhathi eside futhi zibandakanya usayizi wesampula omncane. Ngenxa yalokhu, iningi labacwaningi liyavuma ukuthi kudingeke ucwaningo oluqhubekayo ngezinzuzo ze-soy.
Kodwa ucwaningo lwesandulela luveza ukuthi amaprotheni angama-soy angasiza ekunciphiseni ukumelana ne-insulin, ukulimala kwezinso, kanye nesibindi esinamafutha kubantu abanesifo sikashukela . Ucwaningo oluthile oluqhutshwa eqenjini elibhekele abantu abahlala emaphakathini aseShayina aphakathi kweminyaka engama-2, abangenalo umlando wesifo sikashukela, uhlobo lomdlavuza, noma isifo senhliziyo, bathole ukuthi ukugaya ubhontshisi be-soy kuhlotshaniswa nokubeka ingozi yesifo sikashukela sohlobo lwesibili.
I-Edamame ne-Heart Health kanye neCanscer
Ucwaningo oluthile luye lwasikisela ukuthi ukudla njalo ukudla okunama-soy (hhayi ukudla okunezithako ezengeziwe ze-soy) kungabangela amazinga e-cholesterol enempilo. Izinzuzo zezempilo ze-soy kufanele, okungenani ngezingxenye, zibe uhlobo lwe-phytoestrogen ebizwa ngokuthi i-isoflavones, ebonakala isebenza namaprotheni athile e-soy ukuze avikele umdlavuza, isifo senhliziyo, kanye nesifo se-osteoporosis. Iningi eliphikisanayo ngucwaningo olwenziwe ekuvimbelweni komswakama kanye nomdlavuza, kanti isobho kufanele sigwenywe uma uthatha umuthi olwa nomdlavuza we-tamoxifen-kuboniswe ukuvimbela imiphumela yalesi sidakamizwa kwezinye izinhlobo zomdlavuza webele .
Ungadla kanjani i-Edamame
Kunezindlela ezimbili eziyinhloko zokujabulela i-edamame-in nangaphandle kwegobolondo. Uma une-edamame egobolondo, uzomane udingeke ukupheka ama-pod emanzini abilayo, ukhiphe, wengeze u-salle usawoti bese usebenzisa amazinyo akho ukudonsa ubhontshisi ngaphandle kwegobolondo (aphuma kalula).
Uma usebenzisa i-damdam e-shelled, ungayengeza njengoba ungathanda ezinye ubhontshisi: phezulu kwesaladi, ukukhulisa okuqukethwe kwamaprotheni we-whole dish side dish noma ukuyisebenzisa iresiphi lapho i-edamame iyisithako esiyinhloko, njengalesi siphansi i-carb garlicky yomnqumo, i-walnut, ne-edamame mix.
Izwi elivela
I-Edamame, okunye okuyaziwa ngokuthi ubhontshisi we-soy, iyindlela elula yokudla okunomsoco weprotheyini ye-soy engabandakanywa ohlelweni lokudla lwesifo sikashukela. I-fiber ephakeme ne-protein yamanothi yenza kube isiphuzo sokugcwalisa ukuthi, lapho sibelwe ngokufanele, singasiza ukugcina ushukela wegazi lakho luzinzile. Njenganoma imuphi umkhiqizo wokudla, qiniseka ukuthi ufunda amalebula ngobukhulu besabelo esifanele.
Mane nje udle i-edamame njengokungathi noma uyifake ekuphekeni okuthandayo.
Imithombo
I-Azadbakht L, i-Esmaillzadeh A. I-Soy-protein ukusetshenziswa kanye nama-biomarker ahlobene nezinso phakathi kohlobo lwe-2 lwesifo sikashukela: i-crossover, isivivinyo somtholampilo esihleliwe. J Ren Nutr. 2009 Nov; 19 (6): 479-86.
> Ukuhleleka kwe-TC, Chan YM, Harding SV, Jones PJ. I-sterol esitshalo esincane futhi esilinganiselwe isitshalo se-soymilk esisetshenziselwa ukuguquguquka kwe-plasma lipids kanye ne-cholesterol kinetics ezifundweni ezivamile ezikhungweni ze-cholesterol ephezulu: kubika izifundo ezimbili ezihlukahlukene zokukhishwa kwe-crossover. Lipids Health Dis. 2009 Okthoba 20; 8: 45.
U-Morimoto Y, Steinbrecher A, Kolonel LN, ukusetshenziswa kukaMaskarinec G. Soy akuvimbela isifo sikashukela eHawaii: i-Multiethnic Cohort. I-Eur J Clin Nutriti. 2010 Okthoba 6.
Steinberg FM, Murray Mj, Lewis RD, et al. Imiphumela yomtholampilo ye-2-y soy isoflavone supplementation kubesifazane besilisa. I-Am J Clin Nutr. 2010 Dec 22.
Villegas, Raquel, et. al. I-legume kanye nokudla kokudla kwe-soy kanye nesifo sohlobo lwesifo sikashukela esifundweni sezempilo sabesifazane besifazane. I-Am J Clin Nutr. 2008 Jan; 87 (1): 162-167.