Kedu ihe bụ soy, uru na otu esi akwadebe

Ndinaya

• Uru ahụike
• 1. Belata ihe ize ndụ nke ịrịa ọrịa obi
• 2. Mee ka mgbaàmà nke menopause na PMS belata
• 3. Na-egbochi ụdị ọrịa kansa ụfọdụ
• 4. Ilekọta ahụike nke ọkpụkpụ na anụ
• 5. Dozie ogo shuga dị n’ọbara gị ma nyere aka n’ibulata ibu
• Ozi nri
• Otu esi eji soy na Ezi ntụziaka
• 1. Soy stroganoff Ntụziaka
• 2. Soy burger

Soy, nke a makwaara dị ka soybean, bụ mkpụrụ mmanụ, nke jupụtara na protein nri, nke sitere na ezinụlọ legume, na-eri ebe niile na nri ndị anaghị eri anụ na ịlalata, ebe ọ dị mma iji dochie anụ.

Mkpụrụ a bara ọgaranya na ngwongwo phenolic dị ka isoflavones, ọ nwere ike ichedo ahụ site na ụfọdụ ọrịa na-adịghị ala ala ma nwee ike inye aka belata mgbaàmà nke menopause. Na mgbakwunye, soy juputara na fiber, unsaturated fatty acids, tumadi omega-3, protein nke uru dị ala na ụfọdụ B, C, A na E vitamin na mineral dịka magnesium na potassium.

Uru ahụike

N'ihi njirimara ya dị iche iche, soy nwere ọtụtụ uru ahụike dịka:

1. Belata ihe ize ndụ nke ịrịa ọrịa obi

Soy bara ọgaranya na antioxidants dị ka omega-3 na isoflavones, na mgbakwunye na ịba ọgaranya na fiber, nke na-enyere aka belata cholesterol zuru ezu, LDL na triglycerides. Mkpụrụ a na-egbochikwa ịpụta nke thrombosis, na-egbochi ịmepụta ihe mbubata nke abụba na akwara ma na-enyere aka ịhazi ọbara mgbali. N’ụzọ dị otu a, iji soya na-eri nri oge niile nwere ike inyere mmadụ aka ka ọ ghara ịrịa ọrịa obi.

2. Mee ka mgbaàmà nke menopause na PMS belata

Isoflavones nwere etolite etolite na etinyere n’ime ahụ. N'ihi nke a, ọ nwere ike inye aka ịhazi na ịhazi ogo nke homonụ a, belata ihe mgbaàmà nke menopausal, dị ka oke ikpo ọkụ, ọsụsọ abalị na mgbakasị, yana inye aka belata mgbaàmà nke esemokwu premenstrual, nke a maara dị ka PMS. Chọpụta ọgwụgwọ ndị ọzọ dị n’ụlọ maka PMS.

3. Na-egbochi ụdị ọrịa kansa ụfọdụ

Na mgbakwunye na isoflavones na omega-3, soy nwekwara ogige a na-akpọ lignins, nke nwere ọrụ antioxidant, na-echebe sel nke ahụ megide mmetụta nke radical free. N'ihi nke a, ojiji soy na-egbochi mgbochi nke ara, prostate na colon cancer.

4. Ilekọta ahụike nke ọkpụkpụ na anụ

Nri mkpo a nwekwara ike inye aka mee ka ọkpụkpụ ahụ sie ike, ebe ọ na-ebelata mkpochapụ calcium na mmamịrị ma, n'ụzọ dị otú a, na-egbochi ọrịa ndị dị ka osteoporosis na osteopenia. Ma n'agbanyeghị nke ahụ, oriri soy na-enyekwa aka ịchekwa ike na ekwedo nke anụ ahụ, ebe ọ na-akpali mmepụta nke collagen na hyaluronic acid.

5. Dozie ogo shuga dị n’ọbara gị ma nyere aka n’ibulata ibu

Ebe ọ bụ na o nwere eriri dị na nhazi ya, soy nwere ike inye aka ịhazi ogo glucose ọbara, n'ihi na ọ na-ebelata nsị nke ọbara shuga, na-enyere aka ịchịkwa ọrịa shuga. Tụkwasị na nke ahụ, eriri na protein ndị dị na soy na-enyere aka nwekwuo mmetụta nke afọ ojuju, na-ebelata agụụ ma na-ebute ọnwụ.

Ozi nri

Tebụl na-esonụ na-egosi ihe oriri na-edozi ahụ na 100 g nke ngwaahịa soy.

Otu esi eji soy na Ezi ntụziaka

Enwere ike iri soy n'ụdị esiri esi, ntụ ọka ma ọ bụ site na protein ederede, nke ejiri dochie anụ. Na mgbakwunye na ọka, ụzọ ndị ọzọ ị na-eri soy bụ soy mmiri ara na tofu, nke na-ewetakwa uru nke mkpo a.

Iji nweta uru ndị ọzọ a kpọtụrụ aha n'elu, ị ga-eri ihe dịka 85 g nke soy kichin, 30 g nke tofu ma ọ bụ 1 iko mmiri ara ehi soy kwa ụbọchị. Otú ọ dị, ọ dị mkpa ịnye mmasị na soy organic ma zere transgenic, ebe ọ nwere ike ịbawanye ohere nke ịmalite mgbanwe na DNA nke sel, na-akpata nrụrụ nwa ebu n'afọ na ọbụna kansa.

1. Soy stroganoff Ntụziaka

Efrata

• 1 1/2 iko nke protein soy dị mma;
• 1 ọkara yabasị, chopped;
• 3 ngaji mmanụ;
• 2 galik;
• 6 tablespoons nke ero;
• 2 tomato;
• 5 tablespoons nke soy ihendori;
• 1 ngaji nke mọstad;
• 1 obere igbe nke utoojoo ude ọkụ;
• Nnu na pasili nụrụ ụtọ.

Nkwadebe mode

Hydrate soy protein na mmiri ọkụ na soy ihendori. Wepu oke mmiri ma belata soy cubes. Ghaa yabasị na galik na mmanụ ahụ, gbakwunye soy. Tinye mọstad, tomato na ero, ma sie nri maka nkeji iri. Ghichaa ude na pasili wee jee ozi.

2. Soy burger

Efrata

• 1 n'arọ nke soybean;
• 6 karọt;
• 4 ọkara eyịm;
• 3 cloves nke galik;
• Àkwá 4;
• 400 g nke achicha;
• 1 teaspoon mmanụ oliv
• 1 oregano gbaa;
• Grated Parmesan nụrụ ụtọ;
• Nnu na ose nụrụ ụtọ.

Nkwadebe mode

Ghaa agwa soy na mmiri maka otu abalị ka ha wee dị nro mgbe isi nri maka awa 3. Mgbe ahụ, ị ​​ga-egbutu ma ghee yabasị, galik na karọt. Mgbe ahụ, tinye agwa soy ma gbakwunye nnu na ose iji nụrụ ụtọ, nwee ike ịgwakọta n'akụkụ.

Ozugbo emere ihe niile, tinye akwa na ọkara nke achịcha ahụ, gwakọta ma mesịa gafere ọzọ na achịcha. Anụ anụ a na-acha uhie uhie nwere ike ịjụ oyi n'ụdị hamburger ma ọ bụ enwere ike ghee ya.