Mia Lane
Soya akuti amalimbikitsa kutupa m'thupi. Timayang'ana ngati mankhwala a soya ali ndi zotsatira zotsutsana ndi kutupa ndipo ayenera kupeŵa matenda opweteka osatha, kapena ngati zosiyana zingakhale choncho.
Soya akuti amalimbikitsa kutupa
Zogulitsa za soya monga tofu, tempeh, edamame, chakumwa cha soya, ndi yogati ya soya ndizosiyanasiyana ndipo zimatha kuthandizira zakudya zopatsa thanzi bwino. Sikuti aliyense amagawana malingaliro awa. Ndipo kotero wina amawerenga ndi kumva mobwerezabwereza: "Soya imalimbikitsa kutupa".
Nthawi zambiri, zifukwa zingapo zimaperekedwa zokhuza kuthekera koyambitsa kutupa kwa zinthu za soya. Tikambirana chilichonse mwa zifukwa izi pansipa. Mukhoza kuwerenga zonena za munthu aliyense m'mitu ikuluikulu inayi (1 mpaka 4) m'mawu obwereza. M'mawu omwe ali m'munsimu tikukambirana zonena izi:
Soya ndiwothandiza pakutupa chifukwa cha ma lectins omwe ali nawo
Otsutsa a soya amalemba kuti soya imakhala ndi ma lectins omwe amaukira makoma a matumbo, kenako amalowa m'magazi ndikuyambitsa zotupa zosiyanasiyana. Gwero loperekedwa pa tsamba la Paleo ndi nkhani yaifupi ya blog ya Dr. yotchedwa fayilo. Komabe, sizimatchula soya nthawi iliyonse. Chifukwa zonse ndi tirigu ndi lectin yeniyeni ya tirigu (WGA, nyongolosi ya tirigu agglutinin), yomwe imadziwika kuti ndi yamwano komanso yosamva kutentha.
Zowonadi, soya yaiwisi komanso yosakonzedwa imakhala ndi ma lectins. Mutha kuwononga matumbo ngati mutadya soya watsopano kuchokera kumunda. Koma palibe amene amadya soya yaiwisi ndi yosakonzedwa.
Ma lectin a soya amaphwanyidwa pophika
Mosiyana ndi lectin ya tirigu, soya lectin siwolimbana ndi kutentha. Imayimitsidwa ikapangidwa kukhala tofu, zakumwa za soya, ndi zina zambiri. Kuwukha ndikuwotcha mpaka madigiri 100 Celsius - zomwe zimachitika popanga soya - zimatha kuchotsa ma lectins, osati mu soya, mwa njira, komanso mumasamba ena. (mwachitsanzo, nyemba za impso ndi lupins).
Kuyambira m’chaka cha 1983, kafukufuku wasonyeza kuti n’kokwanira kuwiritsa nyembazo mpaka zitafewera n’kumadya. Nthawi yophika iyi ndiyokwanira kuletsa ntchito ya lectin, ofufuza adalemba mu kafukufukuyu panthawiyo.
Maphunziro ena awiri kuyambira 1989 ndi 2018 adapezanso zomwezi, kuti kuthira ndi kuphika soya kumawononga oposa 99.6 peresenti ya ma lectins omwe alipo.
Soya lectins ndi nayonso mphamvu
Nkhani yomwe ili pamwambayi yotsutsa soya imanenanso kuti anthu a ku Asia alibe vuto ndi soya chifukwa amadya soya wochepa "kuposa momwe mungaganizire" komanso chifukwa "amadya kwambiri soya wofufumitsa". Pa nthawi yowira, ma lectins ndi ma phytates ambiri amachotsedwa.
Ma lectins amathanso kuthyoledwa ndi kuwira. Ndiko kulondola. Komabe, monga tafotokozera kumene, mawu oti soya wothira ndi wabwino chifukwa amakhala ndi ma lectins ochepa kuposa omwe alibe chofufumitsa ndi cholakwika.
Soya phytates si vuto
Tafotokoza kale mu nsonga 12 ya nkhani yathu yayikulu yokhudzana ndi soya kuti phytates (phytic acid) muzinthu za soya sizovuta. Chonde werengani pamenepo. Kumeneko mupezanso kuchuluka kwa kuchuluka kwa soya komwe kumadyedwa pafupifupi ku Asia (ngakhale ziyenera kukumbukiridwa nthawi zonse kuti ANTHU aku Asia ndi omwe amamwa soya waku Asia kulibe. Asia ndi yayikulu ndipo imaphatikizapo zambiri zosiyanasiyana mayiko ndi magulu a anthu omwe ali ndi zakudya zosiyanasiyana!).
Mafuta a soya ndi ofunikira chifukwa chamafuta ake
Chifukwa chotsatira cha zomwe zimaganiziridwa kuti zimalimbikitsa kutupa kwa zinthu za soya zimanenedwa kukhala mafuta a asidi muzinthu za soya. Inde, soya angakhalenso ndi "zoyambitsa zotupa mwachindunji" chifukwa cha mafuta ake a asidi, otsutsa a soya akufotokoza. Chifukwa mafuta a soya amakhala ndi "95% pro-inflammatory omega-6 fatty acids", omwe amasokoneza chidwi cha omega-3 fatty acids odana ndi kutupa.
Omega-6 fatty acids sikuti ndi oyipa!
Pakadali pano, tikufuna kunena nthawi yomweyo kuti omega-6 fatty acid yomwe ikufunsidwa - linoleic acid - ndi mafuta ofunika kwambiri. Izi zikutanthauza kuti sichingapangidwe ndi thupi lokha, kotero kuti chiyenera kuperekedwa ndi chakudya ndipo ndizofunikira kwambiri pazochitika zambiri za thupi (monga zigawo za maselo).
Linoleic acid kapena omega-6 fatty acids sizoyipa pa sekondi iliyonse komanso sizingoyambitsa kutupa. Inde, palinso kafukufuku wosonyeza kuti kudya kwambiri kwa linoleic acid kungakhale kopindulitsa kwambiri pa thanzi lanu.
Kumbali inayi, pali ziwonetsero zoyamba zomwe zikuwonetsa kuti mwachiwonekere zimadalira majini ngati munthu amachitira ndi kuwonjezereka kwa njira zotupa kuti agwiritse ntchito kwambiri linoleic acid kapena ayi.
Njira yothetsera nzeru sikudya mafuta ambiri a omega-6 ndipo nthawi yomweyo onetsetsani kuti muli ndi omega-3 yabwino - ndipo izi ndizomwe mankhwala a soya angathandize, monga momwe mudzadziwire posachedwa.
53 peresenti yokha ya omega-6 mafuta acids
Tsopano tiyeni tiwone momwe mafuta a asidi amapangidwira mafuta a soya / soya mafuta. Malinga ndi gwero lathu, tofu (100 g) ili ndi 8.7 g yamafuta (omwe amatha kusiyanasiyana malinga ndi wopanga komanso mtundu wa tofu). Mafuta a asidi amawoneka motere:
- 1.25 g mafuta okhutira
- 1.6 g monounsaturated mafuta acids
- 4.6 g omega-6 mafuta acids
- 0.63 g wa omega-3 mafuta acids
- (pafupifupi 0.6 g yosowa ndi glycerin ndi lipoid (zinthu zonga mafuta)
Izi zikutanthauza kuti mafuta mu tofu si 95 peresenti ya omega-6 mafuta acids, koma 53 peresenti yokha. Zomwezo zimapitanso kumafuta a soya, inde.
Kodi mankhwala a soya ali ndi omega-6 fatty acids ambiri?
Otsutsa a soya patsamba lomwe tatchulalo la Paleo adatchulapo kafukufuku wochokera ku 2006 ngati gwero la kutukusira kwa zinthu za soya chifukwa cha kapangidwe kake ka mafuta acid, koma izi sizikhudzana ndi zinthu za soya kapena mafuta a soya. Komabe, ndi kafukufuku yemwe adachenjeza za kuchuluka kwa omega-6 fatty acids ambiri (kuphatikiza arachidonic acid, omega-6 fatty acid yomwe imapezeka mumafuta anyama) ndipo adalimbikitsa omega-6 yotsika Cholinga cha 6-omega- 3 chiŵerengero cha zakudya zanu.
Ngakhale Pulofesa Dr. Astonishingly, Stephan C. Bischoff, mkulu wa Institute for Nutritional Medicine ku yunivesite ya Hohenheim, akulemba pa Eatsmarter kuti chifukwa cha kuchuluka kwa omega-6 muzinthu za soya, munthu ayenera kuonetsetsa kuti ali ndi mafuta omega-3. zidulo.
Komabe, kusanthula kwa meta komwe adatchula ngati gwero kukunena zosiyana. Ndi za zakudya za ku America, zomwe ua zimakhala ndi omega-6 kwambiri chifukwa cha mafuta ambiri a chimanga. Pachifukwa ichi, maphunziro osiyanasiyana awonjezera omega-3 okhutira ndikuwona momwe kusinthaku kumakhudzira chiopsezo cha mtima.
Kodi mukudziwa momwe ena mwa maphunzirowa adakulitsira kuchuluka kwa omega-3 muzakudya? Ena ankagwiritsa ntchito mafuta a m’chiwindi cha cod. Koma m’madera ena, anthu ankapatsidwa mafuta a soya m’malo mwa mafuta awo a chimanga omwe ankakhala nthawi zonse.
Mafuta a soya ali ndi chiŵerengero chabwino cha omega-6 mpaka omega-3
Monga momwe mungadziwerengere nokha kuchokera kumafuta a asidi omwe ali pamwambapa, mafuta a soya / soya ali ndi chiŵerengero cha omega-6-omega-3 pafupifupi 7: 1. Izi ndizofanana ndi chiŵerengero cha mafuta a mtedza (4: 1) kapena mafuta a hemp (5: 5). 1), onse omwe amatengedwa kuti ndi mafuta ovomerezeka ndendende CHIFUKWA cha mawonekedwe awo abwino a asidi.
FYI: mafuta a chimanga ali ndi chiŵerengero cha 83: 1 (30), ndipo mafuta a mpendadzuwa ndi 278: 1. Chifukwa chake, mafuta a soya amathandizira kuti pakhale chiŵerengero cha mafuta abwino kwambiri kuposa mafuta ena ambiri omwe amagwiritsidwa ntchito kwambiri.
Mukuganiza bwanji za mbewu za dzungu ndi mafuta a dzungu? Zonsezi zingathandize ndi kukula kwa prostate, kukwiya kwa chikhodzodzo, ndi kuthothoka tsitsi komanso kuchepetsa chiopsezo cha khansa ya m'mawere. Onsewa amawonedwa athanzi kwambiri ndipo samapeza ndemanga zoyipa. Koma mafuta ambewu ya dzungu alibe pafupifupi omega-3s konse, ndipo chiŵerengero cha omega-6 mpaka omega-3 ndi 102: 1, chomwe chiri choipa kwambiri kuposa mafuta a chimanga. Kutsiliza: Osachepetsa chakudya kukhala mbali imodzi yokha! Nthawi zonse yang'anani mwathunthu!
Kuyerekeza: Omega 6 muzakudya za soya ndi nyama
Pamwambapa timatchula arachidonic acid, omega-6 fatty acid yomwe imapezeka m'zanyama zokhazokha. Komabe, ngakhale kuti zakudya zochokera ku zomera sizikhala ndi arachidonic acid (linoleic acid yokha), zakudya zanyama zimakhalanso ndi linoleic acid kuwonjezera pa arachidonic acid.
Kuti muwone mwachidule za arachidonic acid ndi linoleic acid (pakutumikira), takukonzerani zakudya zingapo pano:
- 245 mg mu 50 g chiwindi cha nkhumba (ndi 230 mg linoleic acid ndi 150 mg omega 3)
- 230 mg mu 100 g yokazinga nkhuku (ndi 2,050 mg linoleic acid ndi 241 mg omega 3)
- 170 mg mu supuni 1 ya mafuta anyama
- 120 mg mu 50 g wa tuna
- 115 mg mu 50 g ya soseji ya chiwindi
- 55 mg pa dzira limodzi (pafupifupi 60 g)
- 30 mg mu 125 g yowonda nkhumba escalope (ndi 177 mg linoleic acid ndi 25 mg omega 3)
- 14 mg mu 50 g Emmental (45% mafuta)
- 8 mg mu 200 g yogati (3.5% mafuta)
Zakudya zamasamba zilibe arachidonic acid. Nayi kuyerekezera kwa linoleic acid zomwe zili mumafuta a soya ndi tofu:
- 5 mg mu 1 tbsp (10 ml) mafuta a soya (ndi 0.7 mg omega 3)
- 9.2 mg mu 200 g tofu (ndi 1.26 mg omega 3)
Monga mukuwonera pamndandanda womwe uli pamwambapa, omega-6 zomwe zili mu tofu zili pakati, ngakhale pansi pamndandanda. Chifukwa chake, zinthu zanyama zimakhala ndi omega-6 fatty acids - kutengera zomwe zili ndi mafuta. Komabe, chifukwa cha kuchuluka kwa omega-3, chiŵerengero cha omega-6-omega-3 sichili choipa kwambiri kuposa cha soya. Ndi pafupifupi 8:1 mpaka 9:1.
Tiyenera kuzindikira, komabe, kuti ndi asidi arachidonic omwe amatha kukhala ndi zotsatira zotsutsana ndi kutupa. Linoleic acid palokha si pro-yotupa. Zimangotengedwa ngati kalambulabwalo komwe thupi la munthu limatha kupanga arachidonic acid munjira zingapo.
Linoleic acid ndi yabwino kwambiri kuposa momwe amaganizira
Tsopano wina angaganize kuti asidi a linoleic amadyedwa kwambiri, arachidonic acid amapangidwa ndipo njira zotupa kwambiri zimachitika. Koma izi sizili choncho. Ngakhale mutachepetsa kudya kwa linoleic acid ndi 90 peresenti, milingo ya arachidonate yamagazi yanu sidzasintha. Ndichimodzimodzinso: kuonjezera madyedwe anu a linoleic acid ndi ka 6 sikumasintha milingo ya arachidonate.
Komabe, linoleic acid yokha sichiwonjezera zizindikiro zotupa, malinga ndi kafukufuku wa 2012 wa maphunziro angapo pa nkhaniyi.
Kutsiliza: Linoleic acid siili yoyipa monga momwe amanenera nthawi zambiri. Komabe, mankhwala a soya ali ndi asidi ochepa kwambiri a linoleic, choncho mbali iyi sikuyenera kukambidwa mokhudzana ndi soya.
Soya imathandizira kutupa chifukwa imakhala ndi mafuta a trans
Mtsutso wotsatira wa otsutsa a soya ndi wakuti mankhwala a soya nthawi zonse amakhala otenthedwa ndi kutentha komanso opanda antioxidants (monga vitamini E). Mafuta opangidwa ndi soya amatha kukhala oxidize chifukwa cha kutentha komanso kusowa kwa ma antioxidants panthawi imodzi, zomwe zimapangitsa kuti ma free radicals komanso mafuta a trans.
Kafukufuku wochokera ku 2005 waperekedwa ngati umboni, womwe umakhudzana ndi mafuta osinthika komanso zotsatira zake zowopsa zamtima. Phunziro lonse silinakhudzidwe ndi mankhwala a soya monga tofu, tempeh, mkaka wa soya, yogati ya soya, ndi zina zotero. M'malo mwake, ophunzira mu phunziroli adafunsidwa za mafuta ndi mafuta omwe amagwiritsa ntchito pophika ndi kuphika komanso margarine omwe amagwiritsa ntchito.
Tofu ili ndi 0 peresenti ya mafuta a trans
Pakupanga, tofu imatenthedwa mpaka mphindi 10 pa 100 mpaka 110 digiri Celsius. Ma trans mafuta acid sangapangidwe motere. Chifukwa chake, tofu imakhalanso ndi 0 peresenti yamafuta a trans. Muyenera kulola soya kudzera mu extruder kuti athe kupanga mafuta a trans. Phunziroli ndi la soya flakes. Koma ngakhale izi salinso opangidwa extruder mu apamwamba lero koma adagulung'undisa.
Zogulitsa za soya zowonjezera (soya granules, soya chunks) ndizochepa kwambiri mumafuta. Kuonjezera apo, popeza - monga momwe amapangira margarine - kusamala kumaperekedwa ku trans mafuta okhutira masiku ano, mankhwala a soya otulutsidwa sayenera kukhala ndi vuto pano, koma tiwona izi mozama.
Soya ali ndi ma antioxidants ambiri
Pankhani ya kusowa kwa ma antioxidants kapena vitamini E, tofu yokhala ndi 0.6 mg ya vitamini E (pa 100 g) yokhala ndi 13 mg yofunikira tsiku lililonse ilibe kuchuluka kwake. Schnitzel yowonda ya nkhumba ilibe vitamini E wambiri pa 0.4 mg.
Popeza anthu amakonda kudalira masewera pazakudya za Paleo, tidayang'ana nyama yowotcha (mafuta apakatikati), yomwe imakhala ndi vitamini E wocheperako (0.13 mg). Pa 0.2 mg, mwendo wa nkhumba zakutchire sulinso ndendende gwero labwino la vitamini E. Iyenera kukhala yotupa, yomwe mu mawonekedwe a chiwindi cha ng'ombe ndi pansi pa 0.7 mg ya vitamini E imakhala ndi zochulukirapo kuposa tofu.
Komabe, mbali imodzi, vitamini E imatha kudyedwa kudzera muzakudya zina ndipo, kumbali ina, si antioxidant yokha yomwe ilipo. Chifukwa mbewu zachiwiri makamaka - zomwe zimapezeka mochulukirapo mu soya ndi soya - ndi ma antioxidants amphamvu kwambiri. Mphamvu ya antioxidant yokha ya mafuta a soya si yabwino, koma izi sizokhudza mafuta a soya.
Nyama ilibe ma antioxidants aliwonse
Poyerekeza ndi mankhwala a soya, nyama imakhala ndi ma antioxidants ochepa kwambiri kapena okhawo omwe akupezekabe mu nyama chifukwa chinyama chomwe chikufunsidwacho chimadya zakudya zamasamba zokhala ndi antioxidants. Pazonse, komabe, kupsinjika kwa okosijeni komwe nyama imayambitsa m'thupi la ogula ndikokulirapo, makamaka pankhani yakudya kwambiri nyama.
Zabwino kwambiri, kupsinjika kwa okosijeni kumachepetsedwa ndi zonunkhira ndi zitsamba zomwe zimagwiritsidwa ntchito pokonzekera nyama ndipo, ndithudi, ndi masamba ndi saladi zomwe zimadyedwa nazo, ngati zimadyedwa nazo. Ndiye bwanji osadya chinthu chomwe sichimayambitsa kupsinjika kwa okosijeni koyambirira ndi masamba onse abwino ndi saladi - egeg tofu?
Soya amawononga chiwindi poyambitsa kutupa
Kafukufuku wa mbewa momwe nyama zimadyetsedwa mafuta a kokonati, mafuta a soya, kapena fructose amatchulidwa ngati umboni wina wa kuthekera koyambitsa kutupa kwa zinthu za soya. “Chiwindi cha gulu la mafuta a soya chinadyedwa kwenikweni ndi kutupako,” analemba motero otsutsa a soya.
Komabe, nyama za m’gulu la mafuta a soya zinalandira 40 peresenti ya mphamvu zawo za tsiku ndi tsiku monga mafuta a soya. Kwa munthu yemwe ali ndi mphamvu yofunikira ya 2000 kcal patsiku, ndiye kuti 800 kcal ngati mafuta a soya, omwe angafanane ndi pafupifupi 100 ml ya mafuta a soya patsiku.
Kupatulapo kuti pafupifupi soya wosinthidwa ma genetic amagwiritsidwa ntchito ku USA ndipo mafuta omwe amagwiritsidwa ntchito atha kukhalanso mafuta a soya a GMO, zotsatira za kuchuluka kwa mafuta ochulukirapo a soya sizingafanane ndi zotsatira za tofu. , tempeh, Fananizani mkaka wa soya kapena chakudya china.
Kuchuluka kwa soya kumapangitsa kuti chiwindi chikhale chosowa mafuta
Ngati wina ayang'ana mphamvu ya zinthu za soya zomwe zatchulidwa pa thanzi la chiwindi, ndiye kuti zikuwonetsa - malinga ndi kafukufuku wochokera ku 2020 - kuti chiwindi chamafuta chimayamba kuchepa kwambiri mwa anthu omwe amamwa kwambiri soya. Kafukufuku wa zinyama awonetsa kale kuti mapuloteni a soya ndi ma isoflavones a soya amawonjezera mphamvu ya antioxidant ndikuwongolera kukana kwa insulini, zomwe zimapangitsa kuti chiwindi chamafuta chikhale bwino kapena chimalepheretsa kukula konse - malinga ndi asayansi oyenerera.
Mkaka wa soya umapangitsa kuti chiwindi chizigwira ntchito bwino komanso chimachepetsa kutupa
Mu 2019, kafukufuku wazachipatala adasindikizidwa pomwe odwala 70 omwe anali kale ndi chiwindi chamafuta osaledzeretsa adafunsidwa kuti adye zakudya zochepetsa ma calorie. Kuphatikiza apo, theka limamwa 240 ml ya mkaka wa soya tsiku lililonse. Theka lina silinadye mkaka wa soya ndikungotsatira zakudya.
Pambuyo pa masabata a 8, zotsatira za kuyesa kwa chiwindi (ALT) zinali zochulukirapo kuposa gulu la soya poyerekeza ndi gulu lopanda soya. Mtengo wa kutupa (hs-CRP) unagwanso ndi 1.32 mg / l mu gulu la soya, poyerekeza ndi 0.36 mg / l yokha mu gulu lopanda soya.
