Melemo e 6 e Tsotehang ea Soy Nuts

Litaba

• 1. E kanna ea matlafatsa bophelo ba pelo
• 2. E ka thusa ho theola boima ba 'mele
• 3. E kanna ea ntlafatsa bophelo ba masapo
• 4. E ka thusa ho fokotsa matšoao a ho khaotsa ho ilela khoeli
• 5. E ka itšireletsa khahlanong le mefuta e meng ea mofetše
• 6. E tenyetseha haholo
• Ntlha ea bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Linate tsa soya ke seneke se hlabosang se entsoeng ka linaoa tsa soya tse holileng tse kentsoeng ka metsing, tse tšolotsoeng ebe li besitsoe kapa li besitsoe.

Li latsoa ka mokhoa o ts'oanang le lihlahisoa tse ling tsa soya empa li na le sebopeho sa linate ebile li ka siloa ka botoro ea linate.

Kaha linate tsa soya li na le fiber, limela tsa protheine, li-isoflavone le limatlafatsi tse ling tse 'maloa, li ka khothaletsa ho theola boima ba' mele le ho matlafatsa bophelo ba pelo le masapo, har'a melemo e meng.

Mona ke melemo e 6 e khahlisang ea linate tsa soya.

1. E kanna ea matlafatsa bophelo ba pelo

Ho ja linate tsa soya ho ka thusa ho theola maemo a k'holeseterole le ho ntlafatsa mabaka a mang a kotsi a lefu la pelo.

Le ha mochini o nepahetseng o sa utloisisoe ka botlalo, fiber, protheine le alpha-linolenic acid (ALA) ho soya li ka ba le karolo (,).

Soy e boetse e na le li-isoflavone, tse etsisang estrogen ebile li sebetsa joalo ka li-antioxidants 'meleng oa hau (3).

Tlhahlobo ea liphuputso tse 35 e fumane hore ho ja lihlahisoa tsa soya ho theotse haholo li-cholesterol tsa LDL (tse mpe) ha li ntse li eketsa maemo a cholesterol ea HDL (e ntle), haholo ho ba nang le cholesterol e phahameng ().

Boithuto bo bong bo bontša hore linate tsa soya li ama maemo a k'holeseterole ho feta mefuta e meng ea soya ().

Ho feta moo, phuputso ea libeke tse 8 ho basali ba 60 e hlokometse hore ho ja ligrama tse 25 tsa protheine ea linate tsa soya ka letsatsi ho theotse khatello ea mali ea systolic le diastolic ka 9.9% le 6.8%, ka ho latellana, ho ba nang le khatello e phahameng ea mali, ha ba bapisoa le ho ja ntle le protheine ea soya ().

Linate tsa soya li ka matlafatsa bophelo ba pelo ka ho ntlafatsa khatello ea mali le li-cholesterol.

2. E ka thusa ho theola boima ba 'mele

Linate tsa soya li ka thusa ho theola boima ba 'mele ka lebaka la liprotheine tse ngata.

Ho ja liprotheine tse ngata ho ka matlafatsa metabolism le botlalo, ka hona ho thusa ho theola boima ba 'mele ().

Protheine ea soya e kanna ea sebetsa le fiber le isoflavones ho fana ka melemo e meng bakeng sa metabolism ea mafura le tahlehelo ea boima ba 'mele, empa lipatlisiso li tsoakane (,).

Phuputsong ea libeke tse 8 ho batho ba baholo ba 30 ba nang le botenya, ba latelang lijo tse nang le likhalori tse tlase tse nang le protheine ea soya ba bile le phokotso e kholo ea mafura a 'mele ho feta ba jang lijo tse nang le likhalori tse tlase haholo le protheine ea liphoofolo ().

Phuputso ea libeke tse 12 ho batho ba baholo ba 39 ba nang le botenya kapa boima bo feteletseng e bonts'itse hore ho ja li-biscuits tse nang le fiber ea soya bakeng sa lijo tsa hoseng letsatsi le leng le le leng ho fokotsehile haholo, ha ho bapisoa le ho ja li-biscuits ntle le fiber ea soya ().

Leha ho le joalo, ho hlokahala lipatlisiso tse ling mabapi le litlamorao tsa soya boima ba 'mele.

Protheine e phahameng, fiber le isoflavone ea linate tsa soya e ka thusa ho theola boima ba 'mele.

3. E kanna ea ntlafatsa bophelo ba masapo

Li-Isoflavone tse linate tsa soya li ka matlafatsa masapo le ho thusa ho thibela lefu la masapo, lefu le khetholloang ke masapo a fokolang le kotsi e kholo ea ho robeha.

Ka ho khetheha, genistein le li-isoflavone tse ling li bontšitsoe ho eketsa letsoalo la masapo a masapo ho basali ba postmenopausal. Sena se ka etsahala hobane li ruisa matšoao a laolang sebopeho sa masapo 'meleng oa hau (,).

Tlhahlobo ea lithuto tse 10 ho basali ba khaotsang ho ilela khoeli e entse qeto ea hore tlatsetso le 90 mg ea sooflavones ea soya ka letsatsi bonyane likhoeli tse 6 e eketsehile haholo ka bongata ba masapo a masapo, ha e bapisoa le placebo ().

Le ha lithuto tse ling li sa kopanye ho noa ha isoflavone le matla a ntlafetseng a masapo, hopola hore lithuto tse ngata li sebelisa li-isoflavone tse tlatsetsang ho fapana le lijo tsa soya. Phuputso e 'ngoe e bontša hore lijo tsa soya li eketsa maemo a isoflavone ho feta li-supplements (,).

Linate tsa soya ke mohloli o ruileng oa li-isoflavones, tse ka ntlafatsang letsoalo la masapo a masapo.

4. E ka thusa ho fokotsa matšoao a ho khaotsa ho ilela khoeli

Nakong ea ho khaotsa ho ilela khoeli, litekanyetso tsa estrogen lia fokotseha, e leng se lebisang ho cheleng, ho feto-fetoha ha maikutlo le matšoao a mang. Kaha li-isoflavone tse soya li etsisa estrogen, li ka thusa ho fokotsa matšoao ().

Phuputso e le 'ngoe ea libeke tse 8 ho basali ba baholo ba 60 e fumane hore ba jang senoelo sa 1/2 (ligrama tse 86) tsa linate tsa soya ka letsatsi ba ile ba fokotseha ka 40% ka lebaka la ho chaba, ha ho bapisoa le ba jang lijo tse tšoanang ntle le linate tsa soya () .

Ntle le moo, tlhahlobo ea lithuto tse 17 ho basali ba khaotsang ho ilela khoeli e senotse hore ho ja li-isoflavone tsa soya libeke tse 6 ho isa likhoeling tse 12 ho fokolitse boima ba mahlaseli a chesang ka 20%, ha e bapisoa le placebo ().

Leha ho le joalo, lithuto tse ling li fana ka liphetho tse tsoakaneng. Tlhahlobo ea lithuto tsa 10 e hlokometse bopaki bo fokolang ba hore soya e ntlafatsa matšoao a ho ilela khoeli (,).

Lipatlisiso li boetse li fana ka maikutlo a hore litlamorao tsa soya maemong a estrogen le matšoao a ho ilela khoeli li latela hore na basali ka bomong ba sebetsana le li-isoflavones () joang.

Li-Isoflavone tsa linate tsa soya li etsisa estrogen mme li ka fokotsa ho chesa le matšoao a mang a ho khaotsa ho ilela khoeli, empa lipatlisiso ha li lumellane.

5. E ka itšireletsa khahlanong le mefuta e meng ea mofetše

Phuputso ea hajoale ea ho shebisisa e fana ka maikutlo a hore lijo tsa soya li ka fokotsa menyetla ea kankere ea matsoele le ea senya (,).

Leha ho le joalo, litlamorao tsa soya ka kotsi ea mofetše li phehisanoa haholo. Liphuputso tsa liphoofolo li hlahisa litholoana tse tsoakaneng mabapi le li-isoflavone tsa soya le kholo ea hlahala, haholoholo bakeng sa mofetše oa matsoele ().

Le ha litlamorao tsa li-isoflavone tse kang estrogen li fana ka maikutlo a hore soya e ka eketsa kotsi ea mofets'e oa matsoele, lithuto tsa batho ha li tšehetse sena ().

Tlhahlobo ea liphuputso tse 35 e hokahantse ho noa ha soya le kotsi e fokotsehileng ea mofets'e oa basali ho tsoa linaheng tsa Asia empa ha ea ka ea fumana kamano lipakeng tsa soya le mofetše oa matsoele ho basali ba tsoang linaheng tsa Bophirimela ().

Ho feta moo, lithuto li amahanya ho noa ha soya le kotsi e ka tlase ho 30% ea mofetše oa tšoelesa ea senya (,).

Litlamorao tsa soya e ka ba teng ka lebaka la li-isoflavones, tse sebetsang joalo ka li-antioxidants, hammoho le lunaisin, e khothalletsang lefu la lisele tsa mofets'e lithutong tsa liteko le liphoofolong tsa liphoofolo (,,).

Leha ho le joalo, ho hlokahala lipatlisiso tse batsi mabapi le kotsi ea soya le mofetše.

Linate tsa soya li ka itšireletsa khahlanong le mofetše oa matsoele le oa senya, empa lithuto tse ling lia hlokahala.

6. E tenyetseha haholo

Linate tsa soya le botoro ea linate li fumaneha marang-rang, hammoho le mabenkeleng a mangata a korosari.

Ho bonolo ho li kenya lijong le lijong tse bobebe, ho kenyeletsoa lisalate, motswako oa litselana, yogurt, meroho le lijana tsa pasta. Ho na le litatso le mefuta e fapaneng, joalo ka letsoai, letsoai le senoko.

Kaha ha se linate tsa tekheniki, linate tsa soya ke mokhoa o mong o loketseng ba nang le pheko ea linate kapa linate tsa lifate.

Botoro ea soya e ka hasoa holim'a toast, ea eketsoa ho smoothies, ea tsoakoa ka oatmeal, kapa ea sebelisoa e le sopho ea meroho kapa litholoana. U ka e kopanya le lero la lamunu kapa asene ho etsa liaparo le lisoso.

Bakeng sa likhetho tse ntle ka ho fetisisa, batla mefuta e sa tsoa omisoa kapa e besitsoeng ebile ha e na oli ea meroho e tlatsitsoeng, letsoai le feteletseng, kapa lithibelo.

Linate tsa soya li latsoa haholo ka yogurt, lisalate le meroho, ha botoro ea linate tsa soya e le tlatsetso e ntle ho lisamentjhisi, lisoso le li-smoothies.

Ntlha ea bohlokoa

Linate tsa soya ke seneke se hlabosang, se hlabosang se entsoeng ka linaoa tse omisitsoeng tsa soya.

Ba ruile liprotheine, faeba, mafura acid, le metsoako e metle ea limela e bitsoang isoflavones. Li kanna tsa se thuse feela ho theola boima ba 'mele empa hape li ka matlafatsa bophelo ba pelo le masapo.

Haeba u thahasella lijo tsena tse hlabosang, leka ho li eketsa lijong le lijong tse bobebe.