Ngaba i-Edamame Ililungele Abantu Abasifo Sikashukela?
Ukuba uke waya kwindawo yokudlela yaseJapane, unamathuba okufakela kwi-edamame-firm firm little beans encoded inside pods green pods ephazamise emlonyeni wakho xa udla. Kodwa akudingeki ukuba udle ngaphandle ukuze ujabulele le ntlanzi eprotheyini. I-Edamame ifumaneka lula kwiqonga lefriji kwiindawo ezininzi zokutya. Akumnandi nje ukutya, kunomsoco.
Nesi sizathu sokuba ufuna ukutya ngaphezulu kwe-dam.
Yintoni i-Edamame?
I-Edamam iimbotyi zesoya ezivunwa kusasa-ngelixa zihlala ziluhlaza. Ukuvuna kwangaphambili kuvelisa ubhontshisi obumnandi, obumnandi kunokuba bevunyelwe ukuvuthwa ngokupheleleyo emdiliyeni. Unokufumana i-shelled eqhotyoshelweyo kunye nobhontshisi be-soy nonhelweyo kwiindawo ezininzi zokutya ezi ntsuku, kwinqanaba lezityalo eziqingqiweyo. Bapheka ngokukhawuleza, bathatha imizuzu emihlanu okanye ezintandathu ukubilisa. I-salted light you can enjoy them as a snack, okanye ukuwaphonsa kumasaladi, isobho, okanye nayiphi na iresiphi kwindawo yezinye iiembotyi.
Amazwi e-Edamame okunondlo
I-Edamame isityebi kwiprotheni, ephezulu kwi-fiber, ephantsi kweoli egcweleyo, kunye ne-nutrient dense. Enye indebe kwiqokebhe iqukethe iikhalori ezingama-250, i-gram 20 i-carbohydrate, i-8 gram ye-fiber, i-22 gram yeprotheni kunye nama-gramu ayi-10 amafutha enempilo. Kwakhona kukunika ubuninzi bomhla, kunye nolunye udidi lwezinye iivithamini ze-B kunye neemaminerali, kuquka ne-potassium.
I-Edamame yenza umthombo omuhle wesiprotheyini esisisilwanyana kwaye isetyenziswa ngokubanzi kwizicwangciso zesidlo sesidlo.
Edamame kunye nesifo sikashukela
Kufikelela kwizifundo eziza kunceda i-soy ihamba, ingxaki kukuba ezininzi izifundo ze-soy ziye zancinci ngexesha elide kwaye zibandakanya ubungakanani besampula. Ngenxa yoko, abaninzi abaphandi bavuma ukuba uphando olongezelelweyo kwiintlobo ze-soy luyadingeka.
Kodwa uphando oluphambili lubonisa ukuba iprotheni ye-soy inganceda ukunciphisa ukuxhatshazwa kwe-insulin, umonakalo wento, kunye nesibindi esinamafutha kubantu abanesifo sikashukela . Olunye uphando oluthile, oluqhutyelwa kwiqela elijongene nabemi labafazi baseTshayina abaneminyaka engama-50 abangenayo imbali yoluhlobo lwesifo sikashukela, umhlaza, okanye isifo se-cardiovascular, sifumane ukuba ukungena kweembotyi zesoya kwakunxulumene nomngcipheko wesifo sikashukela se-2.
I-Edamame kunye neNtsholongwane yezeMpilo kunye neCarcer
Ucwaningo oluninzi luye lwacebisa ukuba ukutya rhoqo ukutya kwesoya (kungabikho ukutya kunye nezithako ezongezelelweyo ze-soy) kunokuvelisa amazinga e-cholesterol enempilo. Izinzuzo zezempilo zesoya zifuneka, ubuncinane kwinqanaba, kwi-phytoestrogen ebizwa ngokuba yi-isoflavones, ebonakala isebenza kunye nama-protein athile ekukhuseleni nomdlavuza, isifo senhliziyo kunye ne-osteoporosis. Ininzi inengxaki yocwaningo kwi-soy kunye nomdlavuza wokukhusela, kunye ne-soy kufuneka ikhutshwe ukuba uthatha isicatshulwa somhlaza we-tamoxifen-ibonakaliswe ukuchasana nemiphumo yale nyeza kwezinye iintlobo zomhlaza wesibele .
Indlela yokutya i-Edamame
Kukho iindlela ezimbini eziphambili zokunandipha i-damdam-in and out shell. Ukuba u-edamame kwi-shell, uzakufuna ukupheka ii-pods ngamanzi abilayo, ukucoca, wongeza i-tyule yetyuwa uze usetyenzise amazinyo akho ukutsala iimbotyi ngaphandle kwegobolondo (ziphuma ngokulula).
Ukuba usebenzisa i-damdam e-shelf, ungayongeza njengokuba unokwenza ezinye iimbotyi: ukuphakamisa isaladi, ukukhupha umxholo weprotheni wesitya sokutya esitshalweni okanye uyisebenzise kwi-recipe apho i-damam isithako esibalulekileyo, njengale i-carb egqithisekileyo yomnquma, i-walnut kunye ne-edamame mix mix.
ILizwi
I-Edamame, enye into eyaziwa njengobhontshisi we-soy, yindlela efanelekileyo yokutya kunye nesondlo epheleleyo yeprotheni ye-soy engabandakanywa kwisicwangciso sesidlo seswekile. I-fiber ephezulu kunye neeprotheni nomxholo yenza i-snack yokuzalisa, xa ikwahlukileyo ngokufanelekileyo, inokukunceda ukugcina i-sugar sugars ezinzile. Njengokuba naluphi na umkhiqizo wokutya, qiniseka ukufunda iilebhile kwisayizi esahlukileyo yesahlulo.
Yidla nje i-damdam njenge-okanye idibanise kwiindlela zokupheka ozifunayo.
Imithombo
I-Azadbakht L, u-Esmaillzadeh A. Ukusetyenziswa kwe-Soy-protein kunye ne-biomarkers ezinxulumene neengtso phakathi kwe-2 ye-diabetics: i-crossover, ilingo le-clinical trial. J Ren Nutriti. 2009 Nov; 19 (6): 479-86.
> Umzila we-TC, uKhan YM, i-Harding SV, uJones PJ. I-sterol yesityalo esinezantsi kunye neyameyithini enesistim e-soymilk ene-soymilk kwi-modulation ye-plasma lipids kunye ne-cholesterol kinetics kwizifundo eziqhelekileyo kwiziphumo eziphezulu ze-cholesterol: ingxelo ngeengxelo ezimbini ze-crossover. Lipids Health Dis. 2009 u-Oktobha 20; 8: 45.
UMorimoto Y, Steinbrecher A, Kolonel LN, usetyenziso lweMaskarinec G. Soy alukhuseli kwi-diabethe eHawaii: i-Multiethnic Cohort. Eur J Clin Nutrition. 2010 Oct 6.
Steinberg FM, Murray Mj, Lewis RD, et al. Iziphumo zezonyango ze-2-y soy islavone ukuxhaswa kwabasetyhini bamadoda. Am J Clin Nutrition. 2010 Dec 22.
Villegas, Raquel, kunye. al. I-legume kunye nokutya kwe-soy kunye neziganeko zoluhlobo lwesifo sikashukela kwisifundo sezempilo se-women's shanghai. Am J Clin Nutrition. 2008 uJan; 87 (1): 162-167.