6 Nnukwu Mmetụta nke Soy Mkpụrụ

Ndinaya

• 1. Nwere ike ịkwalite ahụike obi
• 2. Nwere ike inye aka felata
• 3. Nwere ike ịkwalite ahụike ọkpụkpụ
• 4. Nwere ike inye aka belata mgbaàmà nke menopause
• 5. Nwere ike ichebe ụfọdụ ọrịa kansa
• 6. Nnọọ vasatail
• Isi okwu

Anyị gụnyere ngwaahịa anyị chere bara uru maka ndị na - agụ akwụkwọ anyị. Ọ bụrụ na ịzụta site na njikọ na ibe a, anyị nwere ike nweta obere ọrụ. Nke a bụ usoro anyị.

Mkpụrụ Soy bụ nri na-eri nri sitere na soybean nke tozuru etozu nke e tinyeworo na mmiri, kpochaa, ma sie ma ọ bụ roara n'ọkụ.

Ha na-atọ ụtọ dịka ngwaahịa ndị ọzọ soy ma nwee ụdị anụ ahụ ma nwee ike ịkpụ n'ime bọta butter.

Ebe ọ bụ na mkpụrụ osisi soy bara ọgaranya na fiber, protein osisi, isoflavones, na ọtụtụ nri ndị ọzọ, ha nwere ike ịkwalite ọnwụ nha ma bulie ahụike obi na ọkpụkpụ, n'etiti uru ndị ọzọ.

Nke a bụ uru isii dị egwu nke soy akụ.

1. Nwere ike ịkwalite ahụike obi

Iri mkpụrụ osisi soy nwere ike inye aka belata ọkwa kọlesterol ma melite ihe ndị ọzọ nwere ike ịkpata ọrịa obi.

Ọ bụ ezie na akọwapụtaghị usoro ahụ nke ọma, eriri, protein, na alpha-linolenic acid (ALA) dị na soy nwere ike ịrụ ọrụ (,).

Soy nwekwara isoflavones, nke yiri estrogen ma rụọ ọrụ dị ka antioxidants na ahụ gị (3).

Nyochaa nke ihe ọmụmụ 35 chọpụtara na iri nri soy budata belata LDL (ọjọọ) ọkwa cholesterol ka ọ na-abawanye ọkwa HDL (dị mma), ọkachasị ndị nwere nnukwu cholesterol ().

Nnyocha ndị ọzọ na-egosi na mkpụrụ osisi soy na-emetụta ọkwa cholesterol karịa ụdị soy ndị ọzọ.

Kedu ihe ọzọ, ọmụmụ izu 8 n'ime ụmụ nwanyị 60 kwuru na iri protein 25 nke protein sitere na mkpụrụ osisi soy kwa ụbọchị wedara systolic na diastolic ọbara mgbali elu site na 9.9% na 6.8%, n'otu n'otu, na ndị nwere ọbara mgbali elu, ma e jiri ya tụnyere nri na-enweghị soy protein ().

Mkpụrụ Soy nwere ike ịkwalite ahụike obi site na ime ka ọbara mgbali elu na ọkwa cholesterol dịkwuo mma.

2. Nwere ike inye aka felata

Mkpụrụ osisi soy nwere ike inyere gị aka ịdị arọ n'ihi oke ọdịnaya protein ha.

Iri protein na-enyekwu nri nwere ike ịkwalite metabolism na njupụta, si otú a na-enyere aka ọnwụ ().

Soy protein nwere ike ịrụ ọrụ na eriri na isoflavones iji nyekwuo abamuru maka abụba metabolism na ibu ọnwụ, mana nchọpụta agwakọtara,,.

N'ime ihe ọmụmụ 8-izu na ndị okenye 30 nwere oke ibu, ndị na-eso nri obere kalori na soy protein nwere nnukwu mmụba na abụba ahụ karịa ndị riri nri obere kalori na protein anụmanụ ().

Otu ihe ọmụmụ 12-izu na 39 ndị okenye na oke ibu ma ọ bụ ibu oke gosiri na iri biskit na eriri soy maka nri ụtụtụ kwa ụbọchị na-ebelata ịdị arọ nke anụ ahụ, ma e jiri ya tụnyere iri biskit na-enweghị eriri soy ().

N'agbanyeghị nke ahụ, ọ dị mkpa ịchọta nyocha ọzọ na soy na-emetụta ibu.

Mkpụrụ protein dị elu, eriri, na ọdịnaya isoflavone nke mkpụrụ soy nwere ike inye aka ọnwụ.

3. Nwere ike ịkwalite ahụike ọkpụkpụ

Isoflavones na mkpụrụ osisi soy nwere ike ịkwalite ike ọkpụkpụ ma nyere aka gbochie osteoporosis, ọrịa nke ọkpụkpụ na-emebi emebi na ọnụọgụ nke mgbawa.

Karịsịa, e gosipụtara genistein na isoflavones ndị ọzọ na-eme ka ọkpụkpụ ịnweta ọkpụkpụ dị na ụmụ nwanyị postmenopausal. Nke a nwere ike ịbụ n'ihi na ha na-erite uru na nrịbama nke na-achịkwa ọkpụkpụ ọkpụkpụ n'ime gị (,).

Nyochaa nke ọmụmụ 10 na ụmụ nwanyị ndị nwoke na-ekpe nwanyị kpebiri na ịgbakwunye 90 mg nke soy isoflavones kwa ụbọchị ma ọ dịkarịa ala ọnwa 6 na-abawanye ụba ịnweta ọkpụkpụ, ma e jiri ya tụnyere placebo ().

Ọ bụ ezie na ọmụmụ ụfọdụ anaghị ejikọ oriri isoflavone na ike ọkpụkpụ ka mma, buru n'uche na ọtụtụ ọmụmụ na-eji mgbakwunye isoflavone karịa nri soy. Researchfọdụ nnyocha na-egosi na nri soy na-abawanye ogo isoflavone karịa mgbakwunye (,).

Mkpụrụ osisi soy bụ isi iyi nke isoflavones, nke nwere ike melite njupụta nke ịnweta ọkpụkpụ.

4. Nwere ike inye aka belata mgbaàmà nke menopause

N'oge mmepu nwoke, etrogen na-ebelata, na-ebute ọkụ ọkụ, mgbanwe ọnọdụ, na mgbaàmà ndị ọzọ. Ebe ọ bụ na isoflavones dị na soy mimic estrogen, ha nwere ike inye aka belata mgbaàmà ().

Otu ọmụmụ ihe 8-izu na ụmụ nwanyị 60 meworo okenye chọpụtara na ndị riri 1/2 iko (gram 86) nke mkpụrụ soy kwa ụbọchị nwetara 40% mbelata ọkụ ọkụ, ma e jiri ya tụnyere ndị riri nri yiri ya na-enweghị soy akụ () .

Tụkwasị na nke ahụ, nyocha nke ọmụmụ 17 na ụmụ nwanyị na-acha na-egosi na iri nri isyla nke dị soy maka izu 6 ruo ọnwa 12 belata ogo ọkụ ọkụ site na 20%, ma e jiri ya tụnyere placebo ().

Otú ọ dị, ọmụmụ ndị ọzọ na-enye nsonaazụ dị iche iche. Nyochaa nke ọmụmụ 10 amataghị obere ihe akaebe na soy na-eme ka mgbaàmà menopause dịkwuo mma,,.

Nnyocha na-egosikwa na mmetụta soy na etiti estrogen na ihe mgbaàmà nke menopause na-adabere n'otú ụmụ nwanyị si edozi isoflavones () n'otu n'otu.

Isoflavones na mkpụrụ osisi soy na-e mimomi estrogen ma nwee ike ịkwụsị ọkụ ọkụ na mgbaàmà ndị ọzọ nke menopause, mana nchọpụta adịghị agbanwe agbanwe.

5. Nwere ike ichebe ụfọdụ ọrịa kansa

Nnyocha nyocha ọhụụ na-egosi na nri soy nwere ike belata ohere gị nke ọrịa ara na prostate (,).

N'agbanyeghị nke ahụ, a na-arụrịta ụka nke ọma banyere soy na ọrịa cancer. Ihe omumu nke umu anumanu na-eweputa ihe ndi ozo banyere ogwu isoflavones na uto ogwu, karia oria ara ().

Ọ bụ ezie na mmetụta nke estrogen nke isoflavones na-egosi na soy nwere ike ime ka ị ghara ịrịa ọrịa cancer ara, ọmụmụ ụmụ mmadụ anaghị akwado nke a ().

Nyochaa nke ọmụmụ 35 jikọtara oriri soy na mbelata ọrịa kansa ara na ụmụ nwanyị si mba Eshia mana achọtaghị njikọta n'etiti soy na ọrịa ara ure ụmụ nwanyị si mba ọdịda anyanwụ ().

Kedu ihe ọzọ, ọmụmụ ihe na-akpakọrịta oriri soy na ihe dịka 30% obere ihe ize ndụ nke ọrịa cancer prostate (,).

Mmetụta mmetụta nke anticancer nke soy nwere ike ịbụ n'ihi isoflavones, nke na-arụ ọrụ dị ka antioxidants, yana lunaisin, nke na-akwalite ọnwụ cell cancer na ule-tube na ọmụmụ anụmanụ (,,).

Agbanyeghị, achọrọ nyocha sara mbara karị maka ihe egwu soy na ọrịa cancer.

Mkpụrụ osisi soy nwere ike ichebe onwe ya pụọ ​​na ọrịa cancer ara na prostate, mana ịmụtakwu ihe dị mkpa.

6. Nnọọ vasatail

Soy akụ na nut butter dị na ntanetị, yana ọtụtụ ụlọ ahịa nri.

Ọ dị mfe itinye ha na nri na nri, gụnyere salads, ụzọ nzọ, yogọt, bido-nri, na efere nri. Fladị ụtọ na ụdị dịgasị iche iche dị, dị ka nnu, nke na-enweghị nnu, na ihe na-esi ísì ụtọ.

Ebe ọ bụ na ha abụghị mkpụrụ akụ na ụzụ, soy mkpụrụ bụ ihe kwesịrị ekwesị maka ndị nwere ahụekere ma ọ bụ osisi bekee.

Soy-nut butter nwere ike gbasaa na tost, gbakwunye na smoothies, agwakọta n'ime oatmeal, ma ọ bụ jee ozi dị ka akwukwo nri ma ọ bụ mkpụrụ osisi. I nwekwara ike gwakọta ya na ihe ọ juiceụ juiceụ citrus ma ọ bụ mmanya iji mee akwa na sauces.

Maka nhọrọ ndị kachasị mma, chọọ maka ụdị eghe ọkụ ma ọ bụ sie ma ghara itinye mmanụ mmanụ, nnu karịrị, ma ọ bụ ihe nchekwa.

Mkpụrụ osisi Soy na-atọ ụtọ nke ukwuu na yogọt, salads, na fris-fries, ebe soy-nut butter bụ ezigbo mgbakwunye na sandwiches, sauces, na smoothies.

Isi okwu

Mkpụrụ osisi soy bụ nri na-atọ ụtọ, nke na-atọ ụtọ nke sitere na soya.

Ha bara ọgaranya na protein, fiber, fatty acids, na ogige osisi bara uru a na-akpọ isoflavones. Ha nwere ike ọ bụghị naanị na-enyerelata ọnwụ ibu kamakwa ọ na-eme ka ahụike na ọkpụkpụ nwee ike.

Ọ bụrụ na ị nwere mmasị na nri a na-atọ ụtọ, gbalịa tinye ya na nri na nri gị.