Mia Lane
Ua ʻōlelo ʻia ʻo Soy e hoʻoikaika i ka mumū i ke kino. Ke nānā nei mākou inā he hopena pro-inflammatory maoli nā huahana soy a no laila pono e pale ʻia i nā maʻi ʻeha mau loa, a i ʻole he mea ʻē paha ka hihia.
Ua ʻōlelo ʻia ʻo Soy e hoʻoikaika i ka mumū
ʻO nā huahana soy e like me tofu, tempeh, edamame, inu soy, a me ka soy yogurt he mea maʻalahi loa ia a hiki ke hoʻokō maikaʻi i ka meaʻai mea kanu olakino. ʻAʻole like nā kānaka a pau i kēia manaʻo. A no laila heluhelu a lohe hou kekahi: "Hoʻoikaika ka Soy i ka mumū".
ʻO ka maʻamau, hāʻawi ʻia nā kumu he nui no ka manaʻo pro-inflammatory o nā huahana soy. E kamaʻilio mākou i kēlā me kēia kumu ma lalo nei. Hiki iā ʻoe ke heluhelu i nā koi hoʻokahi ma nā poʻomanaʻo nui ʻehā (1 a 4) ma nā kaha puanaʻi. Ma ka kikokikona ma lalo nei mākou e kamaʻilio nei i kēia mau koi:
He pro-inflammatory ka Soy ma muli o nā lectins i loko
Ua kākau ka poʻe hoʻohewa soy aia nā lectins e hoʻouka i nā paia o ka ʻōpū, a laila komo i ke kahe koko a alakaʻi i nā ʻano ʻeha. ʻO ke kumu i hāʻawi ʻia ma ka ʻaoʻao Paleo he ʻatikala pōkole pōkole na Dr. Eia naʻe, ʻaʻole ia e ʻōlelo i ka soy i kēlā me kēia manawa. No ka mea e pili ana i ka palaoa a me ka lectin kikoʻī palaoa (WGA, wheat germ agglutinin), i manaʻo ʻia he mea ʻino a pale i ka wela.
ʻOiaʻiʻo, loaʻa nā lectins i ka soya maka a ʻaʻole i hoʻoponopono ʻia. E hōʻino maoli ʻoe i ka ʻōpū inā ʻoe e ʻai i kēia soya hou mai ke kula. Akā ʻaʻole ʻai kekahi i ka soybeans maka a me ka hana ʻole ʻia.
Hoʻopau ʻia nā lectins soy i ka wā kuke
ʻAʻole like me ka lectin palaoa, ʻaʻole pale wela ka soy lectin. ʻAʻole hiki ke hoʻohana ʻia ke hana ʻia i tofu, inu soy, a pēlā aku. ʻO ka soaking a laila hoʻomehana i 100 degere Celsius - ka mea maʻamau i ka hana ʻana i nā huahana soy - hiki ke hoʻopau loa i nā lectins, ʻaʻole wale i ka soybeans, ma ke ala, akā i nā legumes ʻē aʻe. (e laʻa, nā pīni a me nā lupins).
Mai ka makahiki 1983, ua hōʻike ʻia nā haʻawina ua lawa ka hoʻolapalapa ʻana i ka pī a hiki i ka palupalu e ʻai ai. ʻOi aku ka nui o kēia manawa kuke no ka hoʻopau ʻana i ka hana lectin, ua kākau nā mea noiʻi i ke aʻo ʻana i kēlā manawa.
ʻElua mau haʻawina ʻē aʻe mai 1989 a me 2018 i loaʻa i ka mea like, ʻo ia hoʻi ʻo ka hoʻomaʻamaʻa ʻana a me ka kuke ʻana i ka soybeans e luku ai ma mua o 99.6 pakeneka o nā lectins i loaʻa.
Soy lectins a me ka fermentation
Ua ʻōlelo pū ka ʻatikala anti-soy ma luna nei ʻaʻohe pilikia o ka poʻe ʻAsia me ka soy no ka mea ʻaʻole lākou e ʻai i ka soy "ma mua o kou manaʻo" a no ka mea "ʻai lākou i ka hapa nui o ka soy fermented". I ka wā fermentation, e wehe ʻia ka hapa nui o nā lectins a me nā phytates.
Hiki ke wāwahi ʻia nā lectins e ka fermentation. Pololei kēlā. Eia naʻe, e like me kā mākou i wehewehe ai, ʻo ka ʻōlelo ʻoi aku ka maikaʻi o nā huahana soy fermented no ka mea he liʻiliʻi nā lectins ma mua o nā huahana soy fermented ʻaʻole pololei.
ʻAʻole pilikia ka soy phytates
Ua wehewehe mua mākou ma ka helu 12 o kā mākou ʻatikala nui e pili ana i ka soy ʻaʻole pilikia ka phytates (phytic acid) i nā huahana soy. E ʻoluʻolu e heluhelu ma laila. Ma laila ʻoe e ʻike ai i ka nui o ka nui o nā huahana soy i hoʻopau ʻia ma ka awelika ma Asia (ʻoiai he pono e noʻonoʻo mau ʻia ʻaʻole i noho ka poʻe ʻAsia a me ka mea ʻai soy maʻamau. nā ʻāina a me nā hui kanaka me nā ʻano ʻai ʻokoʻa!).
He pro-inflammatory ka Soy ma muli o kona mau momona momona
ʻO ke kumu aʻe o ka hopena pro-inflammatory i manaʻo ʻia o nā huahana soy i ʻōlelo ʻia ʻo ka hoʻohui ʻana i ka momona momona i nā huahana soy. ʻAe, loaʻa i ka soy kahi "hopena pro-inflammatory pololei" ma muli o kona haku ʻana i ka momona momona, wehewehe nā mea hoʻohewa soy. No ka mea, ʻo ka momona o ka soy he "95% pro-inflammatory omega-6 fatty acids", kahi e hoʻopilikia ai i ke koena koʻikoʻi me ka anti-inflammatory omega-3 fatty acids.
ʻAʻole maikaʻi loa ka Omega-6 fatty acid!
I kēia manawa, makemake mākou e kuhikuhi koke i ka omega-6 fatty acid i nīnau ʻia - linoleic acid - he mea momona momona. ʻO ia ke ʻano ʻaʻole hiki ke hana ʻia e ke kino ponoʻī, no laila pono e hoʻolako ʻia me ka meaʻai a pono loa ia no nā kaʻina hana he nui i loko o ke kino (e like me nā ʻāpana o nā membrane cell).
ʻO ka linoleic acid a i ʻole ka omega-6 fatty acids ʻaʻole maikaʻi i kēlā me kēia a ʻaʻole hoʻi i pro-inflammatory maʻalahi. ʻAe, aia kekahi mau haʻawina e hōʻike ana i ka lawe ʻana i ka waika linoleic kiʻekiʻe hiki ke kōkua nui i kou olakino.
Ma ka ʻaoʻao ʻē aʻe, aia nā hōʻailona mua e hōʻike ana i ka hilinaʻi ʻana i nā genes inā e hana kekahi me ka hoʻonui ʻana i nā kaʻina inflammatory i ka hoʻohana ʻana i ka waika linoleic nui a ʻaʻole paha.
ʻO ka hoʻonā naʻauao, ʻaʻole ia e hoʻopau i ka nui o ka omega-6 fatty acids a i ka manawa like e hōʻoia i ka lako omega-3 maikaʻi - a ʻo kēia kahi kahi e hiki ai i nā huahana soy ke kōkua, ʻoiai e ʻike koke ʻoe.
ʻO 53 wale nō ka nui o nā waikawa momona omega-6
I kēia manawa, e nānā kākou i ka haku mele ʻana o ka momona soy/soy oil. Wahi a kā mākou kumu, ʻo ka tofu (100 g) he 8.7 g ka momona (ʻo ia ka mea hiki ke ʻokoʻa ma muli o ka mea hana a me ke ʻano o ka tofu). ʻO ke ʻano o ka fatty acid e like me kēia:
- 1.25 g momona momona
- 1.6 g monounsaturated fatty acids
- 4.6 g omega-6 mau momona momona
- 0.63 g o nā ʻakika momona omega-3
- (ʻo ka 0.6 g e nalowale ana he glycerin a me nā lipoids (nā mea momona like))
ʻO ke ʻano o ka momona o ka tofu ʻaʻole 95 ka nui o ka omega-6 fatty acids, akā he 53 pakeneka wale nō. Pēlā nō ka ʻaila soybean maʻemaʻe, ʻoiaʻiʻo.
Loaʻa i nā huahana soy ka nui o nā waikawa momona omega-6?
ʻO nā mea hōʻeuʻeu soy ma ka ʻaoʻao Paleo i ʻōlelo ʻia ma luna nei i kahi noiʻi mai 2006 ke kumu o ka hopena hoʻoulu ʻana o nā huahana soy ma muli o kā lākou mea momona momona, akā ʻaʻole pili kēia i nā huahana soy a i ʻole aila soy. Eia naʻe, he noiʻi ia i ʻōlelo ʻia e kūʻē i ka nui o ka omega-6 fatty acids ma ka laulā (me ka arachidonic acid, ka omega-6 fatty acid i loaʻa i loko o nā momona holoholona) a ua ʻōlelo ʻia he haʻahaʻa omega-6 Aim no kahi 6-omega- 3 ratio i kāu ʻai.
ʻOiai ʻo Professor Dr. Astonishingly, ʻo Stephan C. Bischoff, ka luna o ka Institute for Nutritional Medicine ma ke Kulanui o Hohenheim, kākau ma Eatsmarter ma muli o ke kiʻekiʻe o ka omega-6 i loko o nā huahana soy, pono e hōʻoia i kahi kaulike me ka omega-3 momona. nā ʻakika.
Eia nō naʻe, ʻo ka meta-analysis i haʻi ʻia e ia he kumu i ʻōlelo ʻia i kahi mea ʻokoʻa. E pili ana ia i ka meaʻai maʻamau o ʻAmelika, ua kiʻekiʻe loa i ka omega-6 ma muli o ka ʻai nui ʻana i ka aila kulina. No kēia kumu, ua hoʻonui nā haʻawina like ʻole i ka ʻike omega-3 a nānā i ka hopena o kēia hoʻololi i ka pilikia cardiovascular.
ʻIke paha ʻoe pehea i hoʻonui ai kekahi o kēia mau haʻawina i ka nui o ka omega-3 i ka meaʻai? Ua hoʻohana kekahi i ka ʻaila ate cod. I nā poʻe ʻē aʻe, ua hāʻawi ʻia nā kānaka i ka aila soya ma mua o kā lākou aila kulina maʻamau.
Loaʻa i ka ʻaila soy ka omega-6 maikaʻi i ka omega-3 ratio
Hiki iā ʻoe ke helu iā ʻoe iho mai ka hoʻohui ʻia ʻana o ka momona momona ma luna, ʻo ka aila soy/fat soybean he omega-6-omega-3 ratio ma kahi o 7:1. Aneane maikaʻi kēia e like me ka ratio o ka ʻaila wōnati (4:1) a i ʻole hemp aila (5:5). 1), ʻo ia mau mea ʻelua i manaʻo ʻia he aila i ʻōlelo ʻia ma muli o ko lākou ʻano momona momona maikaʻi.
FYI: He ratio ko ka aila kulina he 83:1 (30), a he 278:1 ka aila pua. No laila, ʻoi aku ka maikaʻi o ka ʻaila soybean ma mua o ka nui o nā aila i hoʻohana mau ʻia.
He aha kou manaʻo e pili ana i nā ʻanoʻano ʻukena a me ka ʻaila hua ʻukena? Hiki i nā mea ʻelua ke kōkua i ka hoʻonui ʻana i ka prostate maikaʻi, ka ʻōpū huhū, a me ka lilo o ka lauoho a hoʻemi i ka hopena o ka maʻi maʻi umauma. Manaʻo ʻia nā mea ʻelua i ke olakino maikaʻi loa a ʻaʻole loaʻa nā loiloi maikaʻi ʻole. Akā, ʻaʻohe omega-3 ʻaʻohe ʻaila hua paukena, a ʻo ka ratio o omega-6 a me omega-3 he 102:1, ʻoi aku ka ʻino ma mua o ka aila kulina. Ka hopena: Mai hōʻemi i ka meaʻai i hoʻokahi ʻaoʻao wale nō! E nānā mau i ka holistically!
Hoʻohālikelike: Omega 6 i nā meaʻai soy a me nā holoholona
Ma luna aʻe mākou e ʻōlelo ai i ka waika arachidonic, kahi waikawa momona omega-6 i loaʻa wale i nā huahana holoholona. Eia naʻe, ʻoiai ʻaʻole i loaʻa i ka waika arachidonic nā meaʻai mea kanu (ʻo ka waika linoleic wale nō), ʻo nā meaʻai holoholona i loaʻa i ka linoleic acid me ka waika arachidonic.
No ka loaʻa ʻana o kahi hiʻohiʻona o ka waika arachidonic a me ka waika linoleic (no kēlā me kēia lawelawe), ua hui mākou i kahi koho o nā meaʻai no ʻoe ma aneʻi:
- 245 mg i 50 g puaʻa ate (a me 230 mg linoleic acid a me 150 mg omega 3)
- 230 mg i 100 g moa palai (a me 2,050 mg linoleic acid a me 241 mg omega 3)
- 170 mg i 1 punetune o ka momona
- 120 mg i 50 g o ka tuna
- 115 mg i loko o 50 g sausage ate
- 55 mg i hoʻokahi hua (ma kahi o 60 g)
- 30 mg i ka 125 g lean pork escalope (a me 177 mg linoleic acid a me 25 mg omega 3)
- 14 mg i 50 g Emmental (45% momona)
- 8 mg i 200 g yogurt (3.5% momona)
ʻAʻole loaʻa ka waika arachidonic i nā mea kanu. Eia ka hoʻohālikelike o ka linoleic acid ma loko o ka ʻaila soybean a me ka tofu:
- 5 mg i 1 tsp (10 ml) aila soybean (a me 0.7 mg omega 3)
- 9.2 mg i 200 g tofu (a me 1.26 mg omega 3)
E like me kāu e ʻike ai mai ka papa inoa ma luna, aia ka omega-6 o ka tofu ma ka waena, ʻoiai ma lalo o ka papa inoa. ʻO nā huahana holoholona, no laila, ʻoi aku ka nui o ka omega-6 fatty acids - ma muli o kā lākou momona momona, ʻoiaʻiʻo. Eia naʻe, ma muli o ke kiʻekiʻe o ka omega-3 maʻiʻo, ʻaʻole i ʻoi aku ka hewa o ka ratio omega-6-omega-3 ma mua o nā huahana soy. Ma kahi o 8:1 a 9:1.
Pono e hoʻomaopopo ʻia, ʻo ia ka arachidonic acid hiki ke loaʻa i kahi hopena pro-inflammatory pololei. ʻO ka waikawa Linoleic ponoʻī ʻaʻole ia he pro-inflammatory. Ua manaʻo ʻia he precursor kahi e hiki ai i ke kino o ke kanaka ke hana i ka waika arachidonic i kekahi mau pae.
ʻOi aku ka maikaʻi o ka waika Linoleic ma mua o ka manaʻo
I kēia manawa, manaʻo paha kekahi ʻoi aku ka nui o ka waika linoleic i ʻai ʻia, ʻoi aku ka nui o ka waika arachidonic i hoʻokumu ʻia a ʻoi aku ka nui o nā hana inflammatory. Akā ʻaʻole kēia ka hihia. ʻOiai inā e hoʻemi ʻoe i kāu ʻai linoleic acid ma ka 90 pakeneka, ʻaʻole e loli kou pae arachidonate koko. Ua like ia ma ke ʻano ʻē aʻe: ʻo ka hoʻonui ʻana i kāu ʻai linoleic acid ma 6 mau manawa ʻaʻole ia e hoʻololi i nā pae arachidonate.
Eia naʻe, ʻaʻole hoʻonui ka linoleic acid i nā hōʻailona inflammatory, e like me ka loiloi 2012 o kekahi mau haʻawina e pili ana i ke kumuhana.
Ka hopena: ʻAʻole ʻino loa ka waika Linoleic e like me ka mea i ʻōlelo pinepine ʻia. Eia nō naʻe, he liʻiliʻi loa ka waikawa linoleic i nā huahana soy, no laila ʻaʻole pono e kūkākūkā ʻia kēia ʻano e pili ana i ka soy.
He pro-inflammatory ka Soy no ka mea he mau momona trans
ʻO ka hoʻopaʻapaʻa aʻe o ka poʻe hoʻohewa soy ʻo ia ka mālama ʻana o nā huahana soy i ka wela a haʻahaʻa hoʻi i nā antioxidants (e like me ka huaora E). ʻO nā momona i loko o nā huahana soy e oxidize ma muli o ka wela a me ka manawa like ʻole o nā antioxidants, ka hopena i nā radical manuahi a me nā momona trans.
Hāʻawi ʻia kahi haʻawina mai 2005 i mea hōʻoia, e pili ana i nā momona trans a me ka hopena o ka hoʻonui ʻana i ka maʻi cardiovascular. ʻAʻole pili ka haʻawina holoʻokoʻa i nā huahana soy e like me tofu, tempeh, soy milk, soy yogurt, etc. Akā, ua nīnau ʻia ka poʻe i komo i ka haʻawina e pili ana i nā momona a me nā aila a lākou e hoʻohana ai no ka kuke ʻana a me ka palai a me nā margarines a lākou e hoʻohana ai.
Loaʻa i ka tofu he 0 pakeneka o nā momona trans
I ka hana ʻana, hoʻomehana ʻia ka tofu a hiki i 10 mau minuke ma 100 a 110 degere Celsius. ʻAʻole hiki ke hana ʻia nā mea momona trans ma kēia ʻano. No laila, he 0 ka nui o nā momona trans ka tofu. Pono ʻoe e hoʻokuʻu i ka soybean ma o ka extruder i hiki ke hana i nā momona trans. ʻO ka haʻawina e pili ana i nā lau soy. Akā ʻaʻole i hana hou ʻia kēia mau mea i ka extruder i ke ʻano kiʻekiʻe i kēia lā akā ua ʻōwili ʻia.
He haʻahaʻa loa ka momona o nā huahana soy extruded (soy granules, soy chunks). Eia kekahi, no ka mea - e like me ka hana ʻana i ka margarine - e nānā pono ʻia i ka momona trans i kēia mau lā, ʻaʻole pono nā huahana soy extruded e pilikia hou ma aneʻi, akā e nānā pono mākou i kēia.
He waiwai ka Soy i nā antioxidants
E pili ana i ka hoʻopiʻi ʻana no ka nele o nā antioxidants a i ʻole ka huaora E, ʻo ka tofu me ka 0.6 mg o ka huaora E (no ka 100 g) me ka koi o kēlā me kēia lā he 13 mg ʻaʻole i loaʻa i ka nui o ia mea. ʻAʻole i loaʻa i ka schnitzel puaʻa wīwī ka nui o ka huaora E ma ka 0.4 mg.
Ma muli o ka makemake o ka poʻe e hilinaʻi i ka pāʻani ma ka papaʻai Paleo, ua ʻimi mākou i ka ʻiʻo ʻiʻo (medium fat), ʻoi aku ka liʻiliʻi o ka huaora E (0.13 mg). Ma ka 0.2 mg, ʻaʻole maikaʻi ka wāwae o ka puaʻa he kumu maikaʻi o ka huaora E. Pono ia he offal, ʻo ia ma ke ʻano o ke ake pipi me lalo o 0.7 mg o ka huaʻa E ʻoi aku ka nui ma mua o ka tofu.
Eia nō naʻe, ma ka ʻaoʻao hoʻokahi, hiki ke hoʻopau ʻia ka vitamina E ma o nā meaʻai ʻē aʻe, a ma ka ʻaoʻao ʻē aʻe, ʻaʻole ʻo ia wale nō ka antioxidant e ola nei. No ka mea, ʻo nā mea kanu lua ma ke ʻano - i loaʻa i nā helu nui i ka soybeans a me nā huahana soy - he mau antioxidants ikaika loa. ʻAʻole maikaʻi wale ka mana antioxidant o ka aila soy, akā ʻaʻole kēia e pili ana i ka aila soy.
ʻAʻole loaʻa nā antioxidants i ka ʻiʻo
Ke hoʻohālikelike ʻia me nā huahana soy, he liʻiliʻi loa nā antioxidants i loko o ka ʻiʻo a i ʻole nā mea i koe i loko o ka ʻiʻo no ka mea ua ʻai ka holoholona i nā mea kanu i waiwai i nā antioxidants. Ma ka holoʻokoʻa, akā naʻe, ʻoi aku ka nui o ke koʻikoʻi oxidative a ka ʻiʻo i ke kino o ka mea kūʻai aku, ʻoi aku ka nui o ka ʻai ʻana i ka ʻiʻo.
ʻO ka maikaʻi loa, hoʻemi ʻia ke koʻikoʻi oxidative e nā mea ʻala a me nā mea kanu i hoʻohana ʻia no ka hoʻomākaukau ʻana i ka ʻiʻo a, ʻoiaʻiʻo hoʻi, e nā mea kanu a me nā salakeke i ʻai ʻia me ia, inā e ʻai ʻia me ia. No laila, no ke aha ʻoe e ʻai ʻole ai i kahi mea ʻaʻole e hoʻoulu i ke koʻikoʻi oxidative ma mua me nā mea kanu maikaʻi a me nā salakeke - egeg tofu?
Hoʻopilikia ʻo Soy i ke ake ma o ka hoʻoulu ʻana
ʻO kahi noiʻi ʻiole kahi i hānai ʻia ai nā holoholona a i ʻole ka aila niu, ka aila soy, a i ʻole ka fructose i hōʻike ʻia i mea hōʻike hou aʻe o ka mea i manaʻo ʻia e hiki ke hoʻōla ʻia nā huahana soy. "Ua ʻai maoli ʻia ke akepaʻa o ka hui aila soya e ka ʻāʻī," e kākau i nā mea hoʻohewa soybean.
Eia naʻe, ua loaʻa i nā holoholona i loko o ka hui aila soybean he 40 ka nui o kā lākou koi ikehu i kēlā me kēia lā ma ke ʻano o ka aila soybean. No ke kanaka me ka ikaika o 2000 kcal i ka lā, ʻo ia ka 800 kcal ma ke ʻano o ka aila soy, e pili ana i ka aneane 100 ml o ka aila soy i kēlā me kēia lā.
Ma waho aʻe o ka ʻoiaʻiʻo e hoʻohana wale ʻia nā soybeans genetically modified ma USA a ʻo ka ʻaila i hoʻohana ʻia he ʻaila soy GMO, ʻaʻole hiki ke hoʻohālikelike ʻia nā hopena o ka nui o ka aila soy kaʻawale me nā hopena o ka tofu. , tempeh, E hoohalike i ka waiu soya a i ole mea ai e ae.
ʻO ke kiʻekiʻe o ka ʻai soy, ʻoi aku ka liʻiliʻi o ke ake momona
Inā nānā kekahi i ka mana o nā huahana soy i ʻōlelo ʻia ma ke olakino o ke ake, a laila hōʻike ʻia - e like me kahi noiʻi mai 2020 - ua ulu pinepine ka momona momona i ka poʻe me ka ʻai ʻana i ka huahana soy kiʻekiʻe. Ua hōʻike mua nā haʻawina holoholona i ka soy protein a me ka soy isoflavones e hoʻonui i ka mana antioxidant a hoʻomaikaʻi i ka hoʻoikaika ʻana i ka insulin, ʻo ia hoʻi ka hoʻomaikaʻi ʻana i ka momona momona a i ʻole ke pale ʻana i ka ulu ʻana - e like me nā ʻepekema pili.
Hoʻomaikaʻi ka waiū soy i ka hana o ka ate a hoʻemi i ka mumū
I ka makahiki 2019, ua paʻi ʻia kahi noiʻi lapaʻau ma kahi o 70 mau mea maʻi i loaʻa i ka momona momona ʻole i noi ʻia e ʻai i ka meaʻai i hoʻemi ʻia i ka calorie. Eia kekahi, inu ka hapalua i ka 240 ml o ka waiū soy i kēlā me kēia lā. ʻAʻole ʻai ka hapa ʻē aʻe i ka waiū soy a hahai wale i ka ʻai.
Ma hope o nā pule he 8, ua ʻoi aku ka pālua o nā hopena hoʻāʻo hana o ka ate (ALT) i ka hui soy i hoʻohālikelike ʻia i ka hui soy-free. Ua hāʻule pū ka waiwai o ka mumū (hs-CRP) i ka 1.32 mg / l i ka hui soy, i hoʻohālikelike ʻia me 0.36 mg / l wale nō i ka hui soy-free.
