Protheine ea Soy: E Ntle kapa e Mpe?

Litaba

• Lintlha tsa Phepo e nepahetseng
• E thusa ho aha mesifa empa e kanna ea se be khetho e sebetsang ka ho fetisisa ea protheine
• E ka Thusa Ho Theola Boima ba 'mele
• Melemo ea bophelo bo botle
• Litšitiso tse ka bang teng
• Ntlha ea Bohlokoa

Li-soya li ka jeoa li felletse kapa li entsoe ka lihlahisoa tse fapaneng, ho kenyeletsoa tofu, tempeh, lebese la soya le mefuta e meng ea lebese le nama.

E ka fetoha phofo ea protheine ea soya.

Bakeng sa batho ba sa jeng nama, vegans le ba qobang kapa ba alejiki lijong tsa lebese, protheine ea soya hangata e sebetsa e le mohloli o moholo oa phepo ena ea bohlokoa.

Leha ho le joalo, soya ke lijo tse batlang li baka likhang.

Le ha ba bang ba e nka e le matla a phepo e nepahetseng, ba bang ba e nka e le sera sa bophelo bo botle.

Sengoliloeng sena se sheba bopaki bo u joetsang hore na protheine ea soya e ntle kapa e mpe ho uena.

Lintlha tsa Phepo e nepahetseng

Protheine ea soya e itšehlang thajana e entsoe ka li-flakes tsa soya tse hlatsoitsoeng tse hlatsoitsoeng ka joala kapa metsing ho tlosa tsoekere le fiber. Joale li felloa ke metsi ’meleng ebe li fetoha phofo.

Sehlahisoa sena se na le mafura a fokolang haholo mme ha ho na cholesterol.

Soy protein powder e sebelisetsoa ho etsa lebese la phofo la masea, hammoho le mefuta e fapaneng ea nama le lebese.

Lijo tse nang le limatlafatsi tsa ligrama tse 28 tsa protheine ea soya e itšehla phofo (1):

• Lik'halori: 95
• Mafura: 1 gram
• Li-carb: 2 dikgerama
• Faeba: 1,6 dikgerama
• Liprotheine: 23 dikgerama
• Tšepe: 25% ea Boleng ba Letsatsi le Letsatsi (DV)
• Phosphorus: 22% ea DV
• Koporo: 22% ea DV
• Manganese: 21% ea DV

Le hoja e le mohloli oa liprotheine, soya e itšehla thajana e nang le phytates, e ka fokotsang ho monya matsoai.

Le ha e le mohloli o motle oa protheine e thehiloeng semeleng ebile e na le limatlafatsi tse ngata, protheine ea soya le phofo ea eona li na le li-phytates, tse fokotsang ho monya liminerale.

E thusa ho aha mesifa empa e kanna ea se be khetho e sebetsang ka ho fetisisa ea protheine

Ho fapana le liprotheine tse ling tse ngata tse thehiloeng limela, protheine ea soya ke protheine e felletseng.

Sena se bolela hore e na le li-amino acid tsa bohlokoa tseo 'mele oa hau o ke keng oa li etsa le tseo o hlokang ho li fumana lijong.

Ha amino acid e 'ngoe le e' ngoe e bapala karolo ea protheine ea mesifa, li-amino acid (BCAAs) ke tsa bohlokoa ka ho fetisisa ha ho tluoa moahong oa mesifa (,).

Phuputso e 'ngoe e bontšitse hore batho ba noang ligrama tse 5.6 tsa li-BCAA kamora ho ikoetlisa ho hanyetsa ba bile le keketseho e kholo ea 22% ea protheine ea mesifa ho feta ba fuoeng placebo ().

Ka ho khetheha, leucine ea BCAA e kenya tšebetsong tsela e itseng e susumelletsang protheine ea mesifa le ho thusa ho aha mesifa (,).

Ha e bapisoa le liprotheine tsa whey le casein, protheine ea soya e lula kae kae bohareng ho ea fihla liprotheine tsa mesifa.

Phuputso e 'ngoe e bontšitse hore soya e ne e le tlase ho liprotheine tsa Whey mabapi le ho kopanya protheine ea mesifa empa e sebetsa hantle ho feta casein. Bafuputsi ba fihletse qeto ea hore sena se ka bakoa ke sekhahla sa tšilo ea lijo kapa litaba tsa leucine ().

Ka mokhoa o ts'oanang, phuputso ea tlhahlobo e fumane hore whey protein e ts'ehetsa protheine ea mesifa e betere ho feta protheine ea soya ho batho ba baholo le ho batho ba baholo ().

Ho khahlisang ke hore soya e ka u tsoela molemo haholo ha e kopantsoe le liprotheine tse ling.

Phuputso e 'ngoe e fana ka maikutlo a hore ho kopanya liprotheine tsa lebese le soya ho ka fella ka protheine e kholo ea mesifa ho feta Whey, casein kapa soya feela ().

Le ha protheine ea soya e na le leucine ea BCAA mme e ntlafatsa protheine ea mesifa ho isa bohōleng bo itseng, e bonahala e le tlase ho liprotheine tsa Whey bakeng sa ho aha mesifa.

E ka Thusa Ho Theola Boima ba 'mele

Liphuputso li bonts'a hore ho ja lijo tse nang le protheine e ngata ho ka fella ka ho fokotsa boima ba 'mele, leha ho se na meeli ea lik'halori kapa limatlafatsi (,,).

Leha ho le joalo, bopaki bo tsoakane mabapi le kamano lipakeng tsa protheine ea soya le tahlehelo ea boima ba 'mele.

Boithuto bo bong bo bonts'a hore protheine ea soya e ka matlafatsa tahlehelo ea boima ba 'mele ka nepo joalo ka liprotheine tse thehiloeng liphoofolong.

Phuputsong e 'ngoe, banna ba 20 ba nang le botenya ba nkile karolo lijong tse nang le protheine e phahameng, hammoho le phepo e nang le protheine e ngata ea nama. Lijo tsa 'nete li ne li sebelisoa ho fapana le ho nkeloa sebaka ke lijo tse tsoang sebakeng sa soya ().

Taolo ea takatso ea lijo le ho theola boima ba 'mele li ne li tšoana lihlopheng ka bobeli. Bafuputsi ba fihletse qeto ea hore lijo tse nang le protheine e phahameng ea soya li ne li sebetsa bakeng sa ho theola boima ba 'mele joalo ka lijo tse nang le protheine e phahameng ea liphoofolo.

Phuputso e 'ngoe ea libeke tse 12 ea ho theola boima ba' mele e fumane litholoana tse tšoanang le phofo ea protheine ea soya. Barupeluoa ba fuoe lijo tse thehiloeng ho soya kapa tse seng tsa soya. Ka bobeli li felletse ka ho theola boima ba 'mele ea liponto tse 17.2 (7.8 kg) qetellong ea thuto ().

Ho feta moo, phuputso e 'ngoe ho batho ba nang le lefu la tsoekere le botenya e bonts'itse hore tse nkeloang sebaka ke lijo tse thehiloeng liprotheine tsa soya, joalo ka ts'isinyeho, li kanna tsa phahamela lijo tse tloaelehileng tsa tahlehelo ea boima ba' mele ().

Ba jeleng lijo tse theotsoeng ka protheine ea soya ba theotse boima ba liponto tse 4.4 ho feta ba latelang lijo tse tloaelehileng.

Leha ho le joalo, leha lithuto tse ling li bona melemo ea ho theola boima ba 'mele, tlhahlobo ea lithuto tse 40 tse lekolang phello ea protheine ea soya boima ba' mele, selikalikoe sa thekeng le mafura ha ea fumana litlamorao tse ntle ().

Ka kakaretso, bopaki ba ho ja protheine ea soya bakeng sa ho theola boima ba 'mele ha bo matla joalo ka liprotheine tse ling tse joalo ka whey le casein (,).

Liphuputso tse ling li bonts'a hore soya e ka sebetsa hantle bakeng sa ho theola boima ba 'mele, empa bopaki bo tsoakane ebile ha bo bontše hore bo sebetsa hantle ho feta liprotheine tse ling.

Melemo ea bophelo bo botle

Phuputso e 'ngoe e bontša hore ho eketsa protheine ea soya lijong tsa hau ho ka fana ka melemo e fapaneng ea bophelo bo botle.

Mohlala, lijo tsa soya li bonahala li na le litlamorao tse ntle bophelong ba pelo. Ha ho hlahlojoa lithuto tse 35, ts'ebeliso ea soya e theotse "cholesterol" e "mpe" mme ea phahamisa "cholesterol" ea HDL e "ntle" (19).

Tlhahlobo e 'ngoe e bontšitse hore ho nkela protheine ea liphoofolo sebaka ka ligrama tse 25 kapa ho feta tsa protheine ea soya ho felletse ka ho fokotsa k'holeseterole e felletseng, "cholesterol" e mpe "LDL cholesterol le triglyceride ().

Mabapi le mofets'e, bopaki bo bonahala bo tsoakane.

Liphuputso tse ngata tsa ho shebella li bone phello e sireletsang ea lijo tse phahameng tsa soya.

Leha ho le joalo, ba hlokomela hore ho ntse ho sa tsejoe hore na sena se sebetsa ho protheine ea soya ea ho itšehla thajana kapa liprotheine tse ling tse entsoeng ka meroho tse entsoeng ka linaoa tsa soya.

Liphuputso tse ling tse hlokometsoeng le tse laoloang ka linyeoe li hokahanya ho noa ha soya le kotsi e fokotsehileng ea mofets'e oa matsoele (,,).

Empa tse ling ha li bontše molemo o sireletsang oa ho ja soya bakeng sa mofetše oa mofuta ona. Phuputso e 'ngoe e bile e hokahantse ho noa ha soya ho fehla tlhahiso ea lisele tse potlakileng matsoeleng a basali ba premenopausal, mohlomong ho eketsa kotsi ea kankere ea matsoele (,).

Ha re bua ka karolo ea soya bophelong ba banna, lithuto tse ling tsa ho shebisisa li bontša hore ho ja lijo tsa soya ho ka fokotsa kotsi ea mofetše oa senya ho banna ba baholo (, 27).

Leha liphetho tsa lithuto tsa ho shebella li khothatsa, liteko tsa batho tsa kliniki litlamong tse ka bang teng tsa ts'ireletso ea mofets'e tsa soya ha li tsejoe hona joale.

Ntle le moo, lithuto tse ngata li ipapisitse le lijo tsa soya ho fapana le phofo ea protheine ea soya ka kotloloho.

Leha ho le joalo, protheine ea soya e ka sebetsa e le mohloli o motle oa protheine e thehiloeng ho limela bakeng sa batho ba sa sebeliseng liprotheine tsa liphoofolo, ho kenyeletsoa meroho le meroho, e ba lumellang ho kotula melemo ea bohlokoa ea phepo ena ().

Lijo tsa soya li ka fana ka melemo ea bophelo bo botle joalo ka ho fokotsa k'holeseterole mme mohlomong le ho fokotsa kotsi ea mofetše, empa ho hlokahala lipatlisiso tse ling.

Litšitiso tse ka bang teng

Batho ba bang ba na le ngongoreho ka soya.

Joalokaha ho boletsoe, protheine ea soya e na le li-phytates, tse tsejoang hape e le lithibela-mafu. Tsena li fokotsa ho fumaneha ha tšepe le zinki ka protheine ea soya (,).

Leha ho le joalo, li-phytate ha li ame bophelo ba hau hampe ntle le ha lijo tsa hau li sa lekane hantle 'me u ts'epa protheine ea soya joalo ka mohloli oa tšepe le zinki.

Hape ho na le ngongoreho e 'ngoe ea hore ho noa ha soya ho ka ama tšebetso ea qoqotho ea motho.

Li-isoflavone tse soya li sebetsa joalo ka li-goitrogens tse ka sitisang tšebetso ea qoqotho le tlhahiso ea lihormone (,).

Leha ho le joalo, ho na le lithuto tse fapaneng tse bonts'ang hore soya ha e na kapa e na le phello e bonolo haholo ts'ebetsong ea qoqotho ho batho (32, 33, 34).

Ntle le moo, batho ba bangata ba qoba liprotheine tsa soya ka lebaka la phytoestrogen ea tsona, kaha ba tšaba hore li-phytoestrogens li ka senya maemo a li-hormone tsa tlhaho 'meleng.

Li-phytoestrogens ke metsoako ea lik'hemik'hale e hlahang ka tlhaho ho limela mme e na le thepa e ts'oanang le estrogen e tlamang li-receptor tsa estrogen 'meleng oa hau. Soy ke mohloli o tsebahalang oa tsena ().

Leha ho le joalo phofo ea protheine ea soya e entsoe ka linaoa tsa soya tse hlatsoitsoeng ka joala le metsi, e tlosang karolo e ntle ea phytoestrogen (,).

Ka mokhoa o ts'oanang, banna ba bangata ba tšoenyehile ka hore protheine ea soya e ka fokotsa maemo a testosterone, empa lipatlisiso ha li tšehetse taba ena.

Phuputso e pharalletseng e bontšitse hore ha ho lijo tsa soya kapa soya isoflavone tse tlatsetsang tse fetolang mehato ea testosterone ho banna ().

Kamora nako, lihlahisoa tsa soya li baka likhang hobane hangata li fetoloa ka liphatsa tsa lefutso (GMO). Hajoale ha ho na bopaki bo botle ba hore ho ja linaoa tsa soya tse fetotsoeng ka liphatsa tsa lefutso ho na le litlamorao tse mpe tsa bophelo bo botle ha li bapisoa le mefuta eo eseng ea GMO.

Tse ling tsa litšitiso tse ka bang teng tsa soya li bakoa ke ho ja soya ka kakaretso, eseng phofo ea protheine ea soya ka ho khetheha. Lipatlisiso tse ling li hloka ho etsoa ka phofo ea protheine ea soya ka kotloloho ho bona hore na e ama bophelo bo botle joang.

Le ha ho na le litšitiso tse ka bang teng ho ja soya, bopaki bo fokola mme bo fana ka maikutlo a hore batho ba bangata ba ka ja soya ntle le mathata.

Ntlha ea Bohlokoa

Protheine ea soya ke mohloli o felletseng oa protheine. E ka thusa ho aha mesifa empa eseng le Whey protein.

Ka kakaretso, soya e bolokehile ho batho ba bangata mme e ka fana ka melemo ea bophelo bo botle, ho kenyeletsoa le ho theola boima ba 'mele.

Haeba u rata tatso kapa u ja semela, tsoela pele 'me u leke protheine ea soya.