Soya

Batho ba 'nile ba ja linaoa tsa soya ka lilemo tse ka bang 5000. Soya e na le liprotheine tse ngata. Boleng ba protheine bo tsoang ho soya bo lekana le protheine e tsoang lijong tsa liphoofolo.

Ho taboha lijong tsa hau ho ka theola k'holeseterole. Liphuputso tse ngata li tšehetsa taba ena. Tsamaiso ea Tsamaiso ea Lijo le Lithethefatsi ea U.S. (FDA) e lumela hore ligrama tse 25 ka letsatsi tsa protheine ea soya li ka fokotsa kotsi ea lefu la pelo. Melemo ea bophelo bo botle ea lihlahisoa tsa soya e kanna ea ba ka lebaka la mafura a tsona a mangata, fiber, liminerale, livithamini le mafura a mangata a mafura.

Li-Isoflavone tse hlahang ka tlhaho sehlahisoa sa soya li ka bapala karolo ea ho thibela mofetše o amanang le lihormone. Ho ja lijo tse nang le soya e itekanetseng pele motho e e-ba motho e moholo ho ka fokotsa kotsi ea mofetše oa matsoele le mae a bomme ho basali. Leha ho le joalo, ho kenngoa ha soya ho basali ba postmenopausal kapa ba seng ba ntse ba na le mofetše ho ntse ho sa hlaka. Soya e felletseng ea lihlahisoa tse kang tofu, lebese la soya le edamame li khetha ho sebelisoa soya e joalo ka liprotheine tsa soya tse ikhethileng tse fumanoang lihlahisoa tse ngata tsa seneke.

Melemo ea ho sebelisa li-supplement tsa isoflavone lijong kapa lipilisi ho thibela kapa kalafo ea mofetše ha e so pakoe. Bokhoni ba li-supplements tsena ho nolofatsa matšoao a ho khaotsa ho ilela khoeli a kang mahlaseli a chesang le ona ha bo na thibelo.

Ha se lihlahisoa tsohle tsa soya tse nang le protheine e lekanang. Lenane le latelang le hlahisa liprotheine tsa lijo tse ling tse tloaelehileng tsa soya. Lintho tse phahameng ka ho fetisisa tsa protheine li kaholimo ho lenane.

• Ho itšehla thajana ka soya (e kentsoe lihlahisong tse ngata tsa lijo tsa soya, ho kenyeletsoa lisepa tsa boroso ea soya le li-burger tsa soya)
• Phofo ea soya
• Soya eohle
• Tempeh
• Tofu
• Lebese la Soy

Ho tseba ka liprotheine tse lijong tse thehiloeng ho soya:

• Lekola leibole ya Lintlha tsa Nutrition ho bona ligrama tsa protheine ka nako e ngoe le e ngoe.
• Hape sheba lenane la metsoako. Haeba sehlahisoa se na le protheine e ka thoko ea soya (kapa protheine ea soya e itšehla thajana), liprotheine li lokela ho ba holimo haholo.

Hlokomela: Ho na le phapang lipakeng tsa li-supplements tsa soya ka mofuta oa matlapa kapa li-capsules le lihlahisoa tsa protheine ea soya. Boholo ba lisebelisuoa tsa soya li entsoe ka li-isoflavone tse tsepamisitsoeng tsa soya. Lintho tsena li ka thusa ho imolla matšoao a ho khaotsa ho ilela khoeli. Leha ho le joalo, ha ho na bopaki bo lekaneng ba ho ts'ehetsa li-isoflavone tsa soya ka mabaka a mang a bophelo bo botle, joalo ka ho theola k'holeseterole.

Batho ba sa loantšang soya ha ba na litla-morao tse tebileng tsa ho ja lijo tsena. Litla-morao tse bobebe tsa lihlahisoa tse jang tse nang le protheine ea soya e ekelitsoeng li ka kenyelletsa ho opeloa ke mpa, ho sokela le lets'ollo.

Ho batho ba baholo, ligrama tse 25 ka letsatsi tsa protheine ea soya li ka fokotsa kotsi ea lefu la pelo.

Lijo tsa soya le lebese le phofo la masea hangata li sebelisoa bakeng sa bana ba nang le ho kula ha lebese. Ha ho liphuputso tse bonts'itseng hore na protheine e ka thoko ea soya kapa li-supplement tsa isoflavone li na le thuso kapa li bolokehile sehlopheng sena. Ka hona, lihlahisoa tsa soya tse ikhethileng ha li khothaletsoe bakeng sa bana ka nako ena.

• Soya

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