Zowonjezera Mapuloteni a Soy mu Kulemera kwa Zolemera
Nthata za soya ndi mbewu zowonjezereka padziko lonse lapansi. Ndikofunika kuchokera ku mapuloteni ake apamwamba , omwe ali apamwamba kuposa nyemba zina zomwe zimakula kuti anthu azidya. Nthata ya soya nayenso ndi mapuloteni athunthu, okhala ndi amino acid onse ofunika kwambiri.
"Soy" ndi "soya" amasinthasintha, ngakhale kuti zikhalidwe zina zimagwiritsa ntchito chimodzimodzi kuposa chimzake.
Zakudya za nkhuku ndizo chakudya chambiri m'madera ena a Asia, ndipo mapuloteni a soya amagwiritsidwa ntchito kwambiri muzinthu zopangidwa m'mayiko ambiri. Zakudyazi zikuphatikizapo mkaka wa soy, nyama m'malo mwa tofu ndi mankhwala opaka miso, tempeh ndi ma soya.
Mapuloteni Powder kuchokera ku Mkaka, Mazira ndi Soy
Omwe amapanga thupi ndi ophunzitsa kulemera amafuna kutenga mapuloteni owonjezera a puloteni kuti azichirikiza maphunziro awo, ndikuyembekeza, kumanga minofu . Ambiri a mapuloteni amachokera ku mapuloteni a mkaka ndi ma whey, mapuloteni a dzira, kapena mapuloteni a soya ochokera ku nyemba za soya.
N'zoona kuti pali kutsutsana kwakukulu pakati pa zakudya zopangira mapuloteni komanso zabwino kwambiri zamalonda kwa othamanga ndi ophunzitsa kulemera. Mitundu yambiri yosiyanasiyana ya mapuloteni a puloteni alipo. Kaya mukufunikira kutenga puloteni wapadera wothirira mafuta ndikulankhulana kwina. Kawirikawiri, kukaka mkaka wa ufa kudzachita ntchito yokhutiritsa popanda mtengo wotsika.
Vuto ndi Soy
Soy ali ndi zomera zotchedwa estrogen zotchedwa "soy flavolvones". Mankhwalawa amakhala ndi zotsatira zofanana ndi mahomoni otchedwa estrogen koma amakhala ochepa kwambiri. Kawirikawiri mankhwalawa amatchulidwa kuti amayi asamvetsetse zotsatira za kusamba. Mfundo imeneyi ndi yotsutsana ndi yofunika.
Olemba thupi samakonda kwambiri estrogen chifukwa, iwo amati, mochuluka akhoza kulepheretsa zotsatira za testosterone kapena kuwasungira mafuta. Amafuna kuwonjezera minofu ndi mphamvu ndikuchepetsa mafuta. Chotsatira chake, ambiri opanga thupi, ophunzitsira zolemera ndi othamanga sangagwiritse ntchito mapuloteni a soya kapena mapuloteni chifukwa amachititsa kuti izi zisokoneze thupi ndi ntchito. Izi zingagwiritsidwe ntchito kwa amayi ndi abambo.
Kukambilana kwa chitetezo cha soya ndi kuthandizira kumabwera nthawi ndi nthawi pazitukuko zolemera.
Kodi Soyangodya Kudya Mwachangu?
Momwe ndikuonera, ndithudi izo zingathe. Zomwe zimapangitsa kuti asoflavone asagwiritsidwe ntchito pa thanzi sadziwika. Mfundo yofunika kuikumbukira ndi yakuti zomera za estrojeni (phytoestrogens) sizikuwonjezera ku yesrogenic zotsatira mukazidya. Selo iliyonse ya thupi ili ndi zomwe zimatchedwa "receptors" kuti zigwire ndikukoka mu mankhwala, monga mahomoni, mu selo kuti athe kugwira ntchito yawo. Kugwiritsira ntchito ma soya amatha kupikisana ndi kutengapo mbali zowonongeka za thupi kuti zikhale ndi maselo a maselo ndipo zimachepetsanso kuchepa kwa mayendedwe a estrogenic. Pankhaniyi, omanga misomali - osamvetsetseka - akhoza kupindula ndi kumwa mowa.
Asayansi asanthula zotsatira za kusewera kwa soya pa kubala kwa amuna ndi akazi, kusintha kwa kusamba kwa thupi, mahomoni aamuna ndi zotsatira za chithokomiro.
Kufotokozera mwachidule kwa umboni umenewu kungakhale kuti palibe vuto lalikulu kapena loopsa lomwe limachokera ku kugwiritsira ntchito soya moyenera pakati pa kugonana. Ndipotu, kafukufuku wina amapereka ubwino wa thanzi la mtima komanso chitetezo cha khansa. Kugwiritsa ntchito moyenera kungakhale magawo awiri kapena ochepa patsiku.
Ngakhale zili choncho, kufufuza kwaposachedwapa kunapeza kuchepa kwa ma testosterone m'masamba khumi ndi awiri (12) omwe amadya mapuloteni awiri (56 grams, 2 ounces) ya puloteni ya soya tsiku kwa masiku 28. Ichi ndi chiwerengero chochepa cha ophunzira omwe angakhazikitse ziganizo zilizonse. Maphunziro ena ambiri sanapeze zotsatirapo kapena zochepa kapena zosafunikira kwenikweni pa mahomoni a amuna.
Sindikudziwa umboni wosatsutsika wakuti puloteni ya puloteni ya soya, yomwe imakhala yochepa kwambiri, imalepheretsa kukula kwa minofu kumaphunzitsi olemera komanso opanga thupi.
Soy ndi khansa
Umboniwo umasakanizidwa ndi uwu, koma n'zotheka kuti soy yochepa imatha kuteteza khansa ya m'mawere. Chenjezo ndiloti maulendo apamwamba angakhale ndi zotsatira zosiyana, makamaka kwa amayi omwe ali ndi khansara ya m'mawere yomwe ilipo kapena yomwe sadziwa. Kwa amuna, pali umboni wina woteteza mphamvu ya soya pa khansa ya prostate.
Kugwiritsa Ntchito Soyera Modere
Ngati mukufuna kudya soy kwa phindu lake koma kudandaula kuti zingakhale zovuta, pano pali njira yothetsera:
- Musatengere zowonjezera ma isoflavone mu piritsi kapena mawonekedwe a capsule kapena muzipangizo zowonongeka kwambiri kapena zakudya zosinthidwa.
- Ngati mumagwiritsa ntchito mapuloteni a soya, mapuloteni a soy, aziti, mphindi iliyonse kapena yachitatu, kapena sabata limodzi, sabata imodzi.
- Gwiritsani mkaka wa soya wotsika kwambiri m'malo mwa mafuta onse.
- Lembetsani mankhwala osokoneza bongo osapitirira 2 servings tsiku.
- Soy Food Council ili ndi mndandanda wamakhalidwe a isoflavone mu zakudya za soya.
Zotsatira:
Doerge DR, Sheehan DM. Goitrogenic ndi isrogenic ntchito ya soy glavones. Pakati pa Atawona Zaumoyo. 2002 Jun; 110 Suppl 3: 349-53. Onaninso.
Goodin S, Shen F, Shih WJ et al. Zakudya za soy puloteni powder supplementation muzipatala zabwino. Kansa Epidemiol Biomarkers Poyamba. 2007 Apr; 16 (4): 829-33.
Kurzer MS. Zoopsa za soya m'mayi ndi abambo omwe amatsogolera. J Nutriti. 2002 Mar; 132 (3): 570S-573S.
Trock BJ, Hilakivi-Clarke L, Clarke R. Meta-kufufuza za chiopsezo cha soya ndi khansa ya m'mawere. J Natl Cancer Inst. 2006 Apr 5; 98 (7): 459-71.
Ian L ndi Spitznagel E. Meta-kufufuza za soyfood ndi chiopsezo cha kansa ya prostate mwa amuna. International Journal ya Cancer . Volume 117, Issue 4, masamba: 667-669, November, 2005.