Zvokudya zvine soy inotorwa kubva kumiti ye soya. Kunze kwekupa mapuroteni kune kudya kwako, michina ye soya inogonawo kuva nesoflavones, iyo inonzi estrogen-yakafanana inowanika mumiti yakawanda. Soy zvinodhaka, zvakadai se tofu, soy zvinwiwa, soybean burgers, uye marimu e-soy, atova nemukurumbira wakagadzirika wekufanirwa kuiswa muzvokudya zvako, sezvo vachipa hupenyu hwakanaka kune mapuroteni emhuka.
Soy akawanawo mukurumbira pamusoro pemakore ekuderedza cholesterol.
Ko Soy Iine Zvazvinoda Kuita Chokuteestol Chechidiki Here?
Apo kuwirirana pakati pe soy and cholesterol kwakatanga kusimbiswa, masayendisiti akawana kuti pane zvikamu zviviri zvakakosha zvinogona kuderedza cholesterol: protein ye soyyiti pachayo uye isoflavones. Zvidzidzo zvevanhu zvakatarisa kukwanisa kwe soy protein, isoflavones, uye kusanganiswa kwezvinhu zvose zviri zviviri kuongorora cholesterol-kuderedza simba re soy.
Soy protein uye isoflavones zvinoshandiswa mune zvidzidzo izvi zvakadzika pakati pe25 kusvika ku 135 gm pazuva reprotein ye soyini uye 40 kusvika 300 mg pazuva reofofvunivhoni. Nekavhareji inoshandiswa yakawanda yemakiromita 50, pasi-mashizha lipoproteins ( LDL ) yakaderedzwa chete nechiyero che3%. High-density lipoproteins ( HDL ) uye triglycerides haisi kuonekwa kuti inokanganiswa neproyysi ye-soy uye / kana isoflavones. Tsvakurudzo yemazuva ano inoratidza kuti puroteni ye soy, kana imwe chikamu cheprotheni ye soy, inogona kuva chikonzero chekuderedza LDL cholesterol mazinga.
Zvidzidzo zvinoshandisa musanganiswa we soy protein uye isoflavones zvinoratidza zvakanyanya, kunyange zvazvo zvishoma zvishoma, cholesterol-kuderedza simba. Zvidzidzo zvinoshandisa isoflavones chete zvakaguma zvishoma kana chero, cholesterol-kuderedza simba.
Ruzhinji rwezvidzidzo zvakaitwa kusvikira pano dzinoratidza kuti soy inoshanda mukuderedza LDL cholesterol, asi necheji pfumbamwe.
Chimwe chinetso chinokonzerwa neizvi ndechekuti kana ukasarudza kushandisa soy protein kuderedza cholesterol, iwe unoda kuwedzera huwandu hwahwo. Ivhareji yemari inoshandiswa mune dzakawanda zvezviongorori idzi yaiva 50 gramu, iyo inopfuura hafu yeprotein yakarongedzerwa kudya kwezuva rimwe. Uyezve, kumwe kuongororwa kwakawana kuti vanhu vane high cholesterol maitiro vakabatsirwa zvikuru kubva kune cholesterol-kuderedza zvinokonzerwa ne soy kupfuura avo vane cholesterol yakawanda. Zvimwe zvidzidzo zvinoda kuitwa kuitira kuti dzigadzire dzidziso iyi.
Zvokudya uye zvinodhaka zvekutarisira zvakagamuchira zvibereko zvine utano izvo soya inogona kupa. Muna 1999, FDA yakabudisa chirevo chakabvumira vanogadzira michero ye soyyesi kutakura "moyo-utano" kudai pazvinyorwa zvavo zvekudya. Izvi zvaive zvichienderana nekuti michina ye soya yaiva yakaderera mumafuta akazara uye kuongorora kwezvino kwakataura kuti 25 gramu ye soy inogona kuderedza LDL cholesterol ne 10 muzana. Kubva pakutsvakurudza kwakavepo kubva panguva iyoyo, FDA inogona kuongorora kuongorora kwayo maererano nekodzero ye soy yekuderedza cholesterol.
Unofanira Kushandisa Soy Kuti Udzikise Cholesterol Yako Here?
Pasinei nekuderera kuduku kwecholesterol iyo inogona kugovera, michina ye soya inokurudzirwa sechinzvimbo chakakonzerwa nemafuta emhuka, ayo anozivikanwa nekusimudza cholesterol mazinga.
Mukuwedzera pakukwanisa kwavo kuzvideredza pasi LDL cholesterol, michina ye soy yakakwirira muprotheni uye fiber uye yakaderera mumafuta akazara, izvo zvinowedzera kuwedzera kune zvokudya zvine utano hwemwoyo.
Sources:
Sacks FM, A Lichtenstein, L Van Horn, W Harris, et al. Soy protein, isoflavones, uye utano hwemwoyo: an American Heart Association masayenzi mazano kune vadzidzisi vanobva kunyanzvi yemitemo. Circulation. 2006; 113: 1034-1044.