Iimveliso ze- Soy ziye zaxhunyelelwa kwiinkalo ezahlukeneyo zezempilo-kuquka ukunciphisa amazinga e-cholesterol yakho. Kukho iintlobo ezahlukeneyo zeemveliso zesoya ezikhoyo kwaye ziyakwazi ukwahlula xa zivuna okanye zilungele njani. Ukongeza, i-soy inokuguqulwa ibe yintlobo eminye yemveliso, kuquka umgubo, i-sauce, ubisi, i-nut, kunye nokutya okungenamntu.
Kakade ke, kukho i-soybean eplastiki isenokuhlala isetyenziswa yodwa.
Nangona i-soy inokufumaneka kwiindawo ezahlukeneyo zokutya, akukho mntu uyazi ukuba ininzi yempembelelo ye-soy inokunciphisa i-cholesterol. Nangona ezinye iingxelo zibonisa ukuba ukutya kwesoyi kunokuba nefuthe elithobekileyo kwizinga le-cholesterol ye- LDL , ezinye iingcaphephe zibonisa ukuba i-soy ayinayo impembelelo ebalulekileyo kwiprofayili yakho yepilid. Ezinye izazinzulu zithintela ukuba i-soy iyanciphisa i-cholesterol ngokufaka iprotheni efumaneka kwinyama yezilwanyana, ephakamileyo kwioli . Nangona kunjalo, i-soy i-cholesterol-friendly friendly inokuba iphezulu ekuzaliseni iprotheni kunye ne-fiber kwaye iphantsi kwefuthe egcweleyo-eyenza ukuba kulungele ukuya ukutya xa ufuna ukutya okunomdla ukubeka ukutya kokunciphisa i-lipid.
Nangona kukho ezininzi iintlobo zeemveliso zesoya ezifumaneka kwiivenkile zokuthengisa, iimarike zeefama kunye nezitolo zokutya, ezi zinto ziqhelekileyo:
Edamame
I-Edamam ibhontshisi ye-soy ebomvu ekhangeleka njengobhontshisi obuluhlaza kwaye ngamanye amaxesha inokufumaneka kwi-pod yayo. Nangona i-pod ayidliwayo, iimbotyi ngaphakathi kwipod iyakususwa kalula kwaye zichithe zodwa okanye zifakwe kwezinye ukutya - ngakumbi kwiladi kunye namacala. Ukwenza izitya zakho eziphefumlelweyo ze-edamame zi-friendly cholesterol, kufuneka uqinisekise ukuba usebenzisa i-damdam yakho kunye nezinye izithako eziphilileyo - ingakumbi iimbumba, iisuthi kunye neembotyi.
Xa ulungiselela i-damama, kufuneka ulinganise umlinganiselo webhotela kunye neoli, eyangeniswa ngeekhalori kule calori ephantsi, ukutya okuhlwaya. Ukongezelela, ityuwa kunye noshukela, eziqhelekileyo xa zitheka xa zipheka okanye zidibanisa i-damam, zimele zinciphise.
Tofu
I-Tofu luhlobo lomkhiqizo we-soy owenziwe ngokukhawulela ubisi lwe-soy kwaye ucinezela kwindawo, njengebhokisi. Ngenxa yale ndlela yokulungiselela, i-tofu iphinda ibhekiswe njenge-bean curd. Ubisi lwe-Soy buphantsi kakhulu kwi-fat fat and calories, ngoko-ke kudla ukusetyenziswa njengengxube yobisi lweenkomo kwizidlo ezisezantsi. I-Tofu ingenza indawo engcono kakhulu yenyama ephezulu kwioli, njengenkomo okanye yengulube.
I-Tofu nayo inokulungiswa ngendlela efanayo nokutya kwakho okuphezulu-nge-calori, eyenza ibe yinto efanelekileyo ukuba unesimo sengqondo sokugcoba, ukubethela, okanye ukukhwela - zonke ezo iindlela zokupheka ezinokukhusela i-cholesterol. I-Tofu ayinanto enambithekisayo, ngoko unokulingwa ukuba ungeze i-flavour kwisidlo sakho esiphefumlelweyo. Nangona ukongeza iziqholo kuyindlela ephantsi yokunqatha ukunyusa ukunambitheka, ukunyusa amafutha okanye i-sauces ephezulu kwityuwa okanye iswekile kunokusasaza isidlo sakho se-tofu.
- Scrible Terri's Tofu
- I-Baked Tofu ne-Three Different Marinades Recipe
Tempeh
I-Tempe iisyayi eziye zavuthwa kancane, zinika i-sweet, nutty, flavour. Emva kokuvuthwa, i-soy ifakwe kwintlanzi. I-Tempe ingaba nezinye izityalo ezidibeneyo, ezifana nerayisi, ibhali, okanye iquinoa. Kanye njengaye tofu, zikho iindlela ezininzi onokuzilungiselela tempeh - nangona ungafanelekanga ngokukhawuleza oku kudla xa ukhangele i-lipids yakho kuba le ndlela ingakwazi ukuzisa amafutha atshintshekileyo ekudleni kwakho. I-Tempe ingasetyenziselwa iisobho, i-stews, i-chilis okanye i-lipe ekhishwe kwioli yeoli kunye nemifuno emininzi oyithandayo.
Iproteinyini eneZityalo eziTyiweyo
Iprotheni yemifuno enokutyikitya, eyaziwa ngokuba yi-TVP yesiqulatho, iyalungiselelwa ukusuka kufulawa we-soy.
Iqulethwe yenkomo yomhlaba-ngaphandle kweoli edibeneyo-kwaye ifumaneka kwiindidi ezahlukeneyo. Ngamanye amaxesha, iintlobo ezahlukahlukeneyo zokutya kunye neziqholo zingenakongezwa kwi-TVP ukuze zinike i-flavour. I-TVP isetyenziswe rhoqo njengengxenye yomhlaba womhlaba kwiintlobo ezininzi zokutya, kuquka:
- Hamburger patties
- Stews
- Meatloaf
- Casseroles
Njengomnye umkhiqizo we-soy, kubalulekile ukubhangqa i-TVP yakho nezinye izithako eziphilileyo ukwenzela ukuphepha ukungongeza amafutha amaninzi kunye neekhalori kule mveliso esele i-fat fat.
> Labensky SR, iMartel PA, ngenxa ye-AM. Ukupheka: Iincwadi zeziCwangciso zokuCoca. 5. Prentice Hall 2011.
> Iingxowa zeFM, iLichtenstein, uLan Horn, iWarris, et al. I-protein ye-Soy, i-isoflavones, kunye nempilo ye-cardiovascular: i-American Heart Association Iingcebiso zenzululwazi malunga nabaqeqeshi bekomiti yokutya. Ukuhamba. 2006; 113: 1034-1044.
> van Nielen M, Feskens EJM, uRietman A, et al. Iprojekthi yePhilini yeeMpilo kunye neSoy protein i-Resist Resistance ne-Blood Lipids kwi-Women's Postmenopausal nge-Abdominal Obesity. IJ Nutrity 2014; 144: 1423-1429.