Soya ke eng, melemo le mokhoa oa ho itokisa

Litaba

• Melemo ea bophelo bo botle
• 1. Fokotsa kotsi ea lefu la pelo le methapo
• 2. Fokotsa matšoao a ho khaotsa ho ilela khoeli le PMS
• 3. Thibela mefuta e itseng ea mofets'e
• Ho hlokomela bophelo bo botle ba masapo le letlalo
• Laola tsoekere ea hao ea mali le ho thusa ho theola boima ba 'mele
• Tlhahisoleseling ea phepo e nepahetseng
• Mokhoa oa ho sebelisa soya le diresepe
• 1. Soy stroganoff risepe
• 2. Soy burger

Soy, eo hape e tsejoang e le soya, ke peo e jetsoeng ka oli, e nang le protheine ea meroho, eo e leng ea lelapa la legume, e jeoang haholo lijong tsa batho ba sa jeng nama le ho theola boima ba 'mele, kaha ho loketse ho nkela nama sebaka.

Peo ena e na le metsoako e mengata ea phenolic e kang li-isoflavones, e ka sireletsa 'mele mafung a mang a sa foleng mme e ka thusa ho fokotsa matšoao a ho khaotsa ho ilela khoeli. Ntle le moo, soya e boetse e na le fiber, mafura a saaturated, haholo-holo omega-3, liprotheine tsa boleng bo tlase ba likokoana-hloko le livithamini le liminerale tse ling tsa B, C, A le E tse kang magnesium le potasiamo.

Melemo ea bophelo bo botle

Ka lebaka la thepa ea eona e fapaneng, soya e na le melemo e 'maloa ea bophelo bo botle joalo ka:

1. Fokotsa kotsi ea lefu la pelo le methapo

Soy e na le li-antioxidants tse ngata tse kang omega-3 le li-isoflavones, ntle le ho ba le fiber e ngata, eo ka kakaretso e thusang ho theola k'holeseterole e felletseng, LDL le triglycerides. Peo ena e boetse e thibela ponahalo ea thrombosis, e thibela ho theoa ha lipoleiti tse mafura methapong ebile e thusa ho laola khatello ea mali. Ka tsela ena, tšebeliso ea soya khafetsa e ka thusa ho theola menyetla ea motho ea lefu la pelo.

2. Fokotsa matšoao a ho khaotsa ho ilela khoeli le PMS

Li-Isoflavone li na le sebopeho se ts'oanang le estrogen le ts'ebetso eo ka tloaelo e fumanoang 'meleng. Ka lebaka lena, e ka thusa ho laola le ho leka-lekanya maemo a hormone ena, ho imolla matšoao a tloaelehileng a ho khaotsa ho ilela khoeli, a kang mocheso o feteletseng, ho fufuleloa bosiu le ho teneha, hammoho le ho thusa ho fokotsa matšoao a tsitsipano ea pele ho nako, e tsejoang e le PMS. Fumana litlhare tse ling tsa malapa bakeng la PMS.

3. Thibela mefuta e itseng ea mofets'e

Ntle le li-isoflavone le omega-3, soya e boetse e na le metsoako e bitsoang lignins, e nang le tšebetso ea antioxidant, e sirelletsang lisele tsa 'mele khahlano le litlamorao tsa li-radical tse sa lefelloeng. Ka lebaka lena, ts'ebeliso ea soya e amahanngoa le thibelo ea mofetše oa matsoele, senya le mala.

Ho hlokomela bophelo bo botle ba masapo le letlalo

Ts'ebeliso ea semela sena sa legume le eona e ka thusa ho matlafatsa masapo, kaha e fokotsa ho felisoa ha calcium ka morong mme, ka tsela ena, e thibela mafu a kang osteoporosis le osteopenia. Leha ho le joalo, ts'ebeliso ea soya e boetse e thusa ho boloka ho tiea le ho tiea ha letlalo, hobane e hlasimolla tlhahiso ea collagen le hyaluronic acid.

Laola tsoekere ea hao ea mali le ho thusa ho theola boima ba 'mele

Hobane e na le likhoele ka sebopeho sa eona, soya e ka thusa ho laola maemo a tsoekere ea mali, hobane e liehisa ho monya tsoekere ea mali, e thusa ho laola lefu la tsoekere. Ntle le moo, faeba le liprotheine tse teng ka har'a soya li thusa ho eketsa maikutlo a ho khora, ho fokotsa takatso ea lijo le ho khetha ho theola boima ba 'mele.

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e bonts'a sebopeho sa phepo e nepahetseng ho 100 g ea lihlahisoa tsa soya.

Mokhoa oa ho sebelisa soya le diresepe

Soy e ka jeoa ka mokhoa oa lithollo tse phehiloeng, phofo kapa ka protheine e khabisitsoeng, e sebelisetsoang ho nkela nama sebaka. Ntle le lijo-thollo, mekhoa e meng ea ho ja soya ke lebese la soya le tofu, le tsona li tlisa melemo ea legume lena.

Ho fumana melemo e meng e boletsoeng kaholimo, o lokela ho ja 85 g ea soya ea kichineng, 30 g ea tofu kapa khalase e le 'ngoe ea lebese la soya letsatsi le letsatsi. Leha ho le joalo, ho bohlokoa ho khetha soya ea manyolo le ho qoba transgenic, hobane e ka eketsa menyetla ea ho ba le liphetoho ho DNA ea lisele, e baka ho holofala ha lesea esita le mofetše.

1. Soy stroganoff risepe

Lisebelisoa

• 1 1/2 senoelo sa protheine e ntle ea soya;
• 1 eiee e mahareng, e khaotsoe;
• 3 tablespoons ea oli;
• Li-clove tse 2 tsa konofolo;
• 6 tablespoons ea li-mushroom;
• Litamati tse 2;
• 5 tablespoons ea mongobo oa soya;
• 1 tablespoon ea mosetareta;
• Lebokose le lenyenyane la 1 la tranelate e bolila khanya;
• Letsoai le parsley ho latsoa.

Mokhoa oa ho itokisa

Hydrate protheine ea soya e nang le metsi a chesang le mongobo oa soya. Tlosa metsi a mangata 'me u rale likotoana tsa soya. Etsa onion le konofolo ka oli, 'me u kenye soya. Kenya mosetareta, tamati le li-mushroom, 'me u phehele metsotso e 10. Kopanya tranelate le parsley ebe u sebeletsa.

2. Soy burger

Lisebelisoa

• 1 kg ea linaoa tsa soya;
• Lihoete tse 6;
• Liiee tse 4 tse mahareng;
• Li-clove tse 3 tsa konofolo;
• Mahe a mane;
• 400 g ea li-breadcrumbs;
• 1 teaspoon ea oli ea mohloaare
• 1 oregano e hlabang;
• Grated Parmesan ho latsoa;
• Letsoai le pepere ho latsoa.

Mokhoa oa ho itokisa

Inela linaoa tsa soya ka metsing bosiu bo le bong hore li be bonolo kamora ho pheha lihora tse 3. Ebe o tlameha ho seha le ho hadika onion, konofolo le lihoete. Ebe u kopanya linaoa tsa soya ebe u kenya letsoai le pepere ho latsoa, ​​u tsebe ho kopanya likarolo tse ling.

Hang ha tsohle li sebetsoa, ​​eketsa mahe le halofo ea li-breadcrumbs, kopanya 'me qetellong u fete hape ka har'a li-breadcrumbs. Nama ena ea soya e ka hoamisoa ka sebopeho sa hamburger kapa ea khabisoa.