Zakudya za nkhuku zakhala zikugwiritsidwa ntchito monga nyama ndi mkaka m'malo mwa anthu, koma simukuyenera kuti mukhale ndiwo zamasamba kapena zamasamba kuti mugwiritse ntchito zakudya zanu.
Ma soya amagwirizana ndi mphodza ndi nandolo, kuphatikiza nyemba zoumba ndi nyemba zakuda, komanso monga nyemba zina zonse, soya ndi mapuloteni ambiri. Ndipotu, soya ndi chitsimikizo chokwanira cha mapuloteni omwe ali ndi amino acid onse omwe siwodabwitsa.
Soy imakhalanso kasupe wabwino wa mafuta abwino monga mafuta monounsaturated ndi mafuta omega-3, choncho ndibwino kwa dongosolo lanu la mtima, kuphatikizapo mankhwala oteteza antioxidants otchedwa isoflavones.
Kodi ndinu watsopano kudya soy? Pezani pansi kuti mudziwe zambiri za mitundu yosiyanasiyana ya soya ndi momwe mungagwiritsire ntchito zakudyazo.
1 - Soymilk
Soymilk yokhazikika ikhoza kugwiritsidwa ntchito mmalo mwa mkaka wa mkaka chifukwa chakumwa komanso maphikidwe ambiri. Ndipotu, kapu imodzi yokhala ndi chiwerengero cha kuchepa kwa thupi monga chitsime cha calcium ndi vitamini D. Chikho chimodzi cha mkaka wa soya wofiira ali ndi makilogalamu pafupifupi 100 ndi 300 milligrams calcium. Mavitamini okongoletsera amakhala ndi zakudya zambiri komanso shuga.
Soymilk imagwiritsidwanso ntchito popanga soya yokometsera khofi ndi yogay yogurt, yokwanira kwa anthu omwe akufuna kupewa mankhwala a mkaka. Mukhozanso kutulutsa thupi lanu pakhomo. Sipadzakhalanso ndi calcium yochuluka, koma ndibwino kwa inu.
2 - Tofu
Tofu imatchedwanso mazira a soya, ndipo ndi ofanana ndi tchizi. Pali mitundu yosiyanasiyana - yofewa, yolimba ndi yowonjezera. Tofu ndi gwero labwino kwambiri la calcium, ndipo amagwiritsidwa ntchito ngati chinthu chofunika kwambiri pa mbale zosiyanasiyana.
Pokonzekera pang'ono, tofu ikhoza kuyambitsa-yokazinga, kuphika, kupukutidwa kapena kugwiritsidwa ntchito monga chogwiritsira ntchito maphikidwe ambiri a zamasamba.
3 - Tempeh
Tempeh ndi soy yomwe yophikidwa, yopaka pang'ono ndikupanga mikate, nthawi zambiri ndi zowonjezera monga mbewu kapena nyemba. Chifukwa ndizopaka ndizosiyana - monga bowa kapena yisiti. Tempeh sali ndi calcium yochuluka ngati tofu, koma imakhala ndi chitsulo komanso mapuloteni.
Tempeh ali ndi mawonekedwe olimbitsa thupi ndipo amatha kudula (ngati steak) kapena kugwedeza (monga hamburger), choncho nthawi zambiri amagwiritsidwa ntchito ngati malo amchere.
4 - Edamamu
Edamamu imapangidwa kuchokera ku soya wobiriwira omwe sali okhwima panobe. Amaphika m'madzi a mchere, atakhazikika ndipo amatumizidwa ngati appetizer. Ma soya ophika amatha kuchotsedwa ndi nyembazo komanso amagwiritsidwa ntchito mu saladi ndi zina.
5 - nyemba zowonongeka
Ma soya omwe amaloledwa kukula bwino amasintha mtundu wa golide. Zikhoza kuzikidwa ndipo zimatengedwa ngati chokoma chokoma (nthawi zina zimatchedwa 'soynuts') kapena zimakhala mu batala wa soya, zomwe zingagwiritsidwe ntchito ngati njira yowonjezerapo.
Soya wokazinga akhoza kutenga pang "ono yapamwamba" "" "" "" "" "" "" "" "" "" "" "" "" "" "" "" "" "" Chikho chimodzi cha soya wouma wouma chili ndi maola oposa 400 (ndipo ngati zophika mafuta, chiwerengero cha calorie chidzakhala chapamwamba).
6 - Bwanji za Sauce wa Soy ndi Miso Paste?
Msuzi wa tiyi ndi miso ndi mankhwala omwe amagwiritsidwa ntchito kuwonjezera zowonjezera mbale. Msuzi wa soya wapangidwa ndi soya, tirigu, ndi zina. Zimagwiritsidwa ntchito moyenera ngati kondomu (ndipo ndi pang'ono chabe) chifukwa ndi yotsika kwambiri mu sodium. Ndipotu, supuni imodzi imakhala ndi mamililo 800.
Msuzi wochepetsetsa wotchedwa soy sauce amapezeka koma ndiwopereka chitsimikizo cha sodium ndipo ngati muli ndi zakudya zowonjezereka, ndi bwino kupewa msuzi wonse wa soya.
Miso amachokera ku soya wofiira ndi mchere, ndipo ukhoza kukhala ndi mpunga kapena balere. Ndi mkulu wa antioxidants, koma supuni imodzi ili ndi ma 600 milligrams sodium, kotero mwina mwakulephereka ngati mukufunikira kuyang'ana kuti mukhale ndi sodium.
Zotsatira:
Dipatimenti ya Ulimi Yofufuza Zachipatala ku United States ya National Nutrient Database ya Standard Reference Release 28.
Dipatimenti ya United States ya Agriculture ndi Health ndi Human Services. Malangizo a Zakudya kwa Achimereka 2015-2020.