Adadi mai yawa na binciken bincike yana tallafawa iƙirarin cewa cinye waken soya na iya taimaka muku rage nauyi. Furotin soya babban furotin ne, mai ƙarancin kitse (idan aka kwatanta da sauran tushen furotin da yawa) wanda zai iya taimaka muku gina ƙwayar tsoka.
Abincin soya don asarar nauyi
Yawancin shahararrun abincin yau suna taƙaita abubuwan gina jiki. Suna iya zama ƙasa da carbohydrates, mai, furotin, ko ƙasa a wasu haɗin waɗannan macronutrients uku. Tsarin abinci irin wannan na iya zama rashin daidaituwa kuma baya ba ku ingantaccen abinci mai gina jiki. Wannan na iya haifar da rashin lafiya na dogon lokaci. Rashin lafiya mai daɗewa da kuke samu daga yawancin waɗannan tsare-tsaren abinci kuma saboda yawancinsu ba sa koyar da kyawawan halaye na cin abinci da motsa jiki, wanda ke haifar da salon rayuwa mara kyau.
Soya yana rage kalori
Yayin cin abinci na soya don sauka nauyi yana rage kalori, wanda shine muhimmin sashi na kowane tsarin abinci, baya hana kowane abinci mai gina jiki. Wannan yana ba ku damar samun duk abincin da kuke buƙata don ƙoshin lafiya da ingantaccen abinci, yana sanya abincin soya ya zama hanya mai ƙarfi don rage nauyi. Abincin da soya don asarar nauyi Hakanan yana gane mahimmancin motsa jiki a cikin kowane tsarin abinci.
Tunda motsa jiki da farko yana da wahala ga yawancin mu, saurin tafiya cikin mintuna 30 zuwa 45 a rana don kwanaki 6 a mako babbar hanya ce don farawa. Wannan haɗin yana sa abincin rage nauyi na soya ya zama mai ƙarfi wanda masu rage cin abinci waɗanda suka yi amfani da su furotin soya a cikin gwaje -gwajen asibiti sun yi asarar matsakaicin fam 26 a cikin makonni 16, gami da kyakkyawan asarar mai na ciki kusan 25%.
Ƙarin fa'idar furotin soya
Amfanin soya abin sha . Bugu da ƙari, Soy Diet yana ba da ƙarin fa'idodin furotin soya, fa'idodin da ba za ku samu ba daga tsarin abinci wanda bai haɗa da waken soya ba. Misali, soya furotin ne mai inganci wanda ya kunshi dukkan muhimman amino acid don gina jikin dan adam. Bugu da ƙari, abincin soya don asarar nauyi yana da low glycemic index . Wannan yana nufin cewa ba za su haifar da saurin zub da jini a cikin sukari na jini ba, kamar abinci mai yawan glycemic. Wannan na iya haifar da karancin sha’awa da ingantaccen kulawar ci, babban fa’ida.
Hakanan furotin soya yana da lafiya ga zuciyar ku
Har ila yau furotin soya yana da lafiya ga zuciyar ku, kamar yadda bayanin lafiya na FDA ya nuna cewa cin gram 25 na furotin soya a rana, a matsayin wani ɓangare na abinci mai ƙarancin kitse da cholesterol, na iya rage haɗarin kamuwa da cututtukan zuciya. Baya ga nasu amfanin lafiyar zuciya , An ba da rahoton furotin soya yana da fa'idodin kiwon lafiya da yawa, gami da ƙaramin fata, gashi, kusoshi da tallafi, menopause rage zafin walƙiya , da goyan bayan ƙwayar tsoka. A bayyane yake, shirye -shiryen abinci waɗanda ke ƙarancin abincin furotin soya ba za su iya ba da fa'idodi iri ɗaya ba.
A taƙaice, a bayyane yake cewa tsarin abinci mai daidaitacce wanda ya haɗa da isasshen motsa jiki hanya ce mai sauƙi, mai daɗi, da ƙarfi don rasa nauyi. Furotin mu na soya yana ba ku ƙarfin furotin. Wannan na iya taimaka muku jin kamar motsa jiki!
1) Furotin soya yana taimaka muku jin tsawon lokaci.
Binciken likitanci na baya -bayan nan ya nuna cewa furotin soya yana taimaka muku jin ƙarancin yunwa kuma yana taimaka muku jin tsawon lokaci. (1) . Cin waken soya na iya aiki ta hanyar sanya cikinku ya aika da ni cikakken saƙo zuwa kwakwalwar ku (2). Wannan yana taimakawa rage buƙatar abun ciye -ciye tsakanin abinci da daddare, manyan dalilai guda biyu na haɓaka kiba.
2) Furotin soya yana da ƙarancin carbohydrates.
A matsayin abinci mai ƙarancin carb na halitta, waken soya shine cikakken ƙari ga kowane tsarin asarar nauyi, gami da mashahuri ƙarancin carb da abinci mai gina jiki.
3) Furotin soya yana da ƙarancin glycemic index.
Ba wai kawai furotin soya yana da ƙarancin carbohydrates da mai ba, amma kuma yana da ƙarancin glycemic index, wanda ke nufin cewa ba zai haifar da saurin hauhawar matakan sukari na jini bayan amfani ba. (3). Wannan yana hana ɓarkewar insulin mai yawa (insulin yana haifar da sakamakon da ba a so na adana ƙarin sukari a cikin jini kamar kitse na jiki). Tsayayyen sukari na jini da matakan insulin yana nufin ƙarancin sha'awa da ƙarancin kalori da aka adana azaman mai.
Shin kitsen soya ne?
Abin da masana kiwon lafiya suka ce
Ba na jin waken soya na sa mutane su yi kiba saboda kawai soya ce. masanin kiba Yoni Freedhoff ya fadawa Labaran Duniya.
Edmonton mai rijista Dietitian Lalitha Taylor, wanda ya furta a matsayin babban mai son waken soya , ya yi imanin cewa mutane da yawa suna ba da labari game da furotin shuka da rawar da yake takawa cikin lafiya.
Soy yana da fa'idodin kiwon lafiya da yawa, ya bayyana.
Yana da wadataccen tushen alli, baƙin ƙarfe da fiber, a cewar masanin abinci. Har ila yau, waken soya ya ƙunshi dukkan muhimman amino acid (wanda ke nufin cikakken furotin ne). Taylor ya ce kofuna 3/4 na waken soya ya ƙunshi furotin da yawa kamar 1/2 kofin dafaffen nama.
Taylor ya lura cewa ana cinye gram 15 zuwa 20 na waken soya a cikin abincin Asiya.
Idan da akwai alaƙa tsakanin soya da haɓaka nauyi, za ku yi tunanin za mu ga ƙimar kiba mafi girma a wasu rukunin Asiya, kamar Jafananci. Amma ba haka lamarin yake ba.
Madarar soya na sa kiba?
Ana yin madarar waken soya ne lokacin da aka jiƙa waken soya cikin ruwa, da ƙasa, da taku. Fiber da furotin soya a cikin wannan madara na iya taimakawa rage haɗarin ku na babban cholesterol da cututtukan zuciya. Da kyau madarar soya ba ta yin kitso musamman Amfani da kalori da yawa daga kowane tushe na iya haifar da kiba.
Idan aka kwatanta da Madara
Ba kamar madara ba, madarar soya ba ta ƙunshi lactose da cholesterol. Ya ƙunshi ƙarancin kalori da ƙarancin mai fiye da madara , wanda ke da adadin kuzari 150 a kowace hidima, kusan rabin su sun fito ne daga mai. Madarar waken soya na yau da kullun yana da adadin adadin adadin kuzari a kowace hidima azaman madara mai kitse. Madarar waken soya tana da adadin furotin iri ɗaya kuma ana ƙarfafa ta gaba ɗaya don ɗaukar adadin alli da bitamin D wanda ke cikin madarar saniya. Wannan yana nufin cewa madarar soya ba ta da kiba fiye da madara madaidaiciya, amma ana iya kwatanta ta da madara mai ƙarancin kitse.
Tasiri akan nauyi
Nazarin da aka buga a cikin Journal of the American Dietetic Association a cikin Oktoba 2007 yana da masu cin abinci suna shan mil mil 720 a kowace rana na madarar madara, wanda ke haɓaka asarar nauyi, ko madaidaicin madarar soya don ganin ko madarar soya tayi daidai. yana da amfani kamar madara madara don rage nauyi. Duk ƙungiyoyin sun rasa nauyi iri ɗaya, yana nuna cewa madarar soya na iya zama da fa'ida ga asarar nauyi.
Yogurt na soya yana sa kiba?
Amsa mai sauri NO. Yogurts na waken soya suna da adadin furotin kwatankwacin madarar saniya kuma suna ba da ƙoshin lafiya marasa ƙoshin lafiya. Bincike ya nuna cewa kayayyakin soya na iya ƙananan cholesterol kuma matakan sukari na jini , musamman ga masu ciwon sukari. Yogurt na soya da ba a ji daɗinsa ba na iya samun sukari, amma kuma ɗan ƙaramin alli. Kasance kan masu yawan kauri da ƙari.
Don haka me yasa wasu ke juyawa daga waken soya?
Da alama matsalar tana tare da warewar furotin soya, wanda shine furotin soya da ake cirowa daga waken soya. Karen Ansel , marubuci kuma mai cin abinci mai rijista, ya fada KAI samuwa a cikin burodi, hatsi, miya, da sandunan makamashi.
Idan koyaushe kuna ganin kalmomin 'sunadaran soya ware' a jerin abubuwan abinci na abincin da kuke ci, yana iya zama kiran farkawa cewa kuna cin abinci da yawa da aka sarrafa, wanda zai iya yin nauyi, in ji Ansel.
Matsalar, saboda haka, da alama ba ta raguwa tare da warewar furotin soya da ƙari tare da abincin da aka sarrafa, wanda koyaushe yana da kyau a guji tunda galibi ana ɗora su da sukari da gishiri.
Ƙananan abincin soya sun haɗa da tofu, edamame ko waken soya, da madarar soya.
Baya ga kuskuren imani cewa soya na iya haifar da kiba, mutane na iya gujewa hakan saboda wasu dalilai guda biyu. Wasu suna da'awar cewa estrogen ne, wanda ke nufin yana iya ƙara adadin isrogen na hormone a jikin ku. Wasu kuma suna fargabar cewa an canza yanayin halitta.
Freedhoff kuma bai damu ba.Ko da yake akwai phytoestrogens a cikin waken soya, ban san wani kwakkwaran bincike da ya nuna hadarin ba, in ji shi. [Game da GMOs]… gwargwadon yadda ake amfani da su, suna da cikakken tsaro.
Waɗanda ke kulawa koyaushe suna iya neman nau'ikan GMO kyauta na samfuran soya da suka fi so.
Taylor ya kara da cewa bincike ya nuna cewa sau biyu zuwa uku na waken soya a kowace rana na iya hana cutar sankarar mama (wannan bai shafi kariyar waken soya ba). Kuma abinci sau biyu a rana yana da aminci ga waɗanda suka tsira daga cutar sankarar mama.
Yawan amfani da abinci na yau da kullun na iya taimakawa rage haɗarin cututtukan zuciya, in ji shi, da kuma rage alamun menopausal.
Don haka ku ji daɗin jin daɗin wannan latte ɗin ba tare da fargabar hakan ba yana lalata barikin ku.
A takaice, furotin soya hade da motsa jiki da cin abinci mai kyau shine kyakkyawan abokin tarayya a cikin shirin asarar nauyi mai nasara.
Nassoshi:
1 . Eisenstein J, Roberts SB, Dallal G, Saltzman E. Abincin Rage Babban Ruwa: Shin Suna da Lafiya kuma Suna Aiki? Binciken bayanan gwaji da bayanan annoba. Nutr Rev 2002, 60: 189-200.
2 . Nishi T, Hara H, Tomita F. J Nutr 2003, 133: 352-7.
3 . Ludwig DS. Indexididdigar glycemic: hanyoyin ilimin lissafi da suka shafi kiba, ciwon sukari da cututtukan zuciya. JAMA 2002; 287: 2414-23.
4 . Parry-Billings M, Blomstrand E, McAndrew N, Newsholme EA. 1990. Haɗin sadarwa tsakanin tsokar kwarangwal, kwakwalwa, da ƙwayoyin garkuwar jiki. Int J Wasanni Med. 2: S122-S128.
5 . Barbul A. Amfani da arginine a aikin asibiti. A cikin: Cynober, LA, ed. Amino acid metabolism da magani a cikin kiwon lafiya da abinci mai gina jiki. New York, NY, Amurka CRC Danna Inc. 1998: 361-383. 6 . Rossi A, DiSilvestro RA, Blostein-Fujii. 1998. Hanyoyin amfani da soya akan motsa jiki-ya haifar da lalacewar tsoka mai tsoka da damuwar oxyidative a cikin samari manya. FASEB, vol 12: 5 p. A653.
Abubuwan da ke ciki
- Abincin soya don asarar nauyi
- Soya yana rage kalori
- Ƙarin fa'idar furotin soya
- Hakanan furotin soya yana da lafiya ga zuciyar ku
- 1) Furotin soya yana taimaka muku jin tsawon lokaci.
- 2) Furotin soya yana da ƙarancin carbohydrates.
- 3) Furotin soya yana da ƙarancin glycemic index.
- Shin kitsen soya ne?
- Abin da masana kiwon lafiya suka ce
- Madarar soya na sa kiba?
- Idan aka kwatanta da Madara
- Tasiri akan nauyi
- Yogurt na soya yana sa kiba?
- Don haka me yasa wasu ke juyawa daga waken soya?
- Fa'idodin Cinnamon, Menene Tea Cinnamon Ya Dace?
- Tsaba na Flax don Rage nauyi, Flaxseed don Rage nauyi
- Mene ne aikin sana'a?
- Me yasa kyalle ke fitowa a fuskata?
- Luisa Herb, Amfanoni, Kayayyaki da Abin da akeyi
- Pellets Loss Weight 'Auriculotherapy don asarar nauyi'