Edamamu Inobatsira Vanhu Vane Chirwere Cheshuga Here?
Kana iwe wakamboenda kune imwe nzvimbo yekudyara yekuJapane, mikana iwe wakanyura pane edamame-firm firm bean yakagadzirirwa mukati memazimbe emapupa akakura mumuromo mako kana uchidya. Asi haufaniri kunge uchidya kunze kuti unakidzwe neprotein-packed snack. Edamamu inowanikwa nyore nyore mufiriji chikamu chezvitoro zvakawanda zvezvitoro. Haisi kungofadza kudya chete, kunonwisawo.
Ndicho chikonzero nei iwe uchida kudya kudya kwakanyanya.
Chii Chinonzi Adhamu?
Edamamu ndiyo mbesa dze soya dzinotanhwa kare-apo dzichiri hunyoro. Kukohwa kwekutanga kunobereka chinyoro, chinotapira nyemba kudarika kana chaibvumirwa kuti zvizere zvakakwana pamuzambiringa. Iwe unogona kuwana mazai evhariwe uye mahesheni asina soferedhi e-soy inotengesa mabhizinesi akawanda mumazuva ano, mune chikamu chemavirisa chakaoma. Ivo vabiki vanokurumidza, kutora maminitsi mashanu kana matanhatu kuti vape. Wakanyoroveswa munyu unogona kuvanakidza sechingwa, kana kuakanda mumashizha, mashupa, kana chero mapepa munzvimbo yeimwe nyemba.
Edamame Nutrition Facts
Edamamu inopfuma muprotheni, yakakura mufiber, yakazara mumafuta akazara, uye inonhuwa yakawanda. Imwe mukombe muhombe ine ma 250 makorikori, 20 gm carbohydrate, 8 gramu ye fiber, 22 gramu eprotini uye anenge 10 magamu emafuta ane utano. Iko inokupawo pamusoro pehuwandu hwemazuva, uyewo huwandu hwakawanda hwezvimwe mavitamine B nemaminerari, kusanganisira potasium.
Edamamu inogadzira nzvimbo yakanaka yeprototic isiri yemhuka uye inowanzoshandiswa muzvigadzirwa zve vegan uye zvinodhaka zvezvokudya.
Edamamu uye Diabetes
Sezvo kune zvidzidzo muzvibatsiro zve soy kuenda, dambudziko nderokuti dzidzo dzakawanda dzakawanda dzave dziri shoma kwenguva refu uye dzinobatanidza huwandu hwemuenzaniso. Nokuda kweizvi, vazhinji vanotsvakurudza vanobvumirana kuti kutsvakurudza kwakawedzera kune zvakakosha zve soy inodiwa.
Asi kutanga kwekutsvakurudza kunoratidza kuti soy protein inogona kubatsira kuderedza insulin kusagadzikana, utano hwepvo, uye chiropa chinokonzerwa nevanhu vane chirwere cheshuga . Chimwe chidzidzo chekudzidza, chakaitwa mumhomho yevanhu vanochengetedza boka revakadzi vekuChina vari pakati-kati vasina ruzivo rworudzi rwechipiri chirwere cheshuga, kenza, kana chirwere chemwoyo chinowanikwa kuti kuwedzerwa kwebhinzi tsvina kwakabatanidzwa nehutano hwechirwere cheshuga chechipiri.
Edamami uye Mwoyo Utano uye Kanzer
Tsvakurudzo dzakawanda dzakaratidza kuti kudya nguva dzose zvekudya zve soy (kwete zvokudya neowowedzera soy zvinokonzera) zvinogona kugovera cholesterol ine utano hwakanaka. Utano hunobatsira hwe soya hunokonzerwa, zvichida muchikamu, kurudzi rwe phytoestrogen inonzi isoflavones, iyo inoratidzika kushanda nemamwe mapuroteni mu soy kudzivirira kurwisana nekenza, chirwere chemwoyo, uye osteoporosis. Zvinonyanya kukakavara ndezvekutsvakurudza mune zvekuchengetedza kweyerosi nekenza, uye soy inofanira kudziviswa kana uri kutora mishonga inopesana nekenza tamoxifen-yakaratidzwa kuti inopesana nemigumisiro yemishonga iyi mune dzimwe mhando dzekenza yemazamu .
Nzira Yokudya Edamamu
Kune nzira mbiri huru dzekunakidza edamame-mukati uye kunze kwegomba. Kana uine edamame muhomwe, iwe unongoda kubika pods mumvura inopisa, kunyura, wedzera kusaswa munyu uye shandisa mazino ako kuti udonhe mbesa kubva muhomwe (dzinopinda nyore nyore).
Kana uri kushandisa sodam rakafuridzirwa, unogona kuwedzera sezvaunenge uchida dzimwe mbesa: pamusoro pehadhi, kuti uwedzere mapuroteni emuti wegorosi wega yega yega kana kuishandisa mune recipe apo edamame iri chinhu chinokosha, chakadai carb garlicky olive, walnut, uye edamame mix.
Shoko Rinobva
Edamamu, kana zvichizivikanwa sevhisi ye soy, inogadzirwa uye inogutsa muviri wose wezvokudya zveprotein zve soy zvinogona kuiswa mune chirongwa chekudya cheshuga. Iko yakakura fiber uye mapuroteni anogadzirisa anoita kuti ive yeja yezvokuzadza iyo iyo, kana yakagoverwa nenzira yakarurama, inogona kubatsira kuchengetedza soro yako yeropa yakasimba. Sezvakaita chero chigadzirwa chekudya, iva nechokwadi chekuverenga mabhii ehupamhi hwemazana.
Zvichidya kudya edamame sezvinoitwa kana kuti kuisa iyo mumapapiro ako aunoda.
Sources
Azadbakht L, Esmaillzadeh A. Soy-protein use uye zvinokonzerwa neutsvo zvakasangana nemhando yechipiri 2 diabetics: crossover, randomized clinical trial. J Ren Nutriti. 2009 Nov; 19 (6): 479-86.
> Rideout TC, Chan YM, Harding SV, Jones PJ. Muzasi uye mashoma-soro sterol yakasimbiswa yakasimbiswa mukugadzirisa kweplasma lipids uye cholesterol kinetics mune zvidzidzo zvinowanzoenderana nekukwirira kweklesterolori yakanyanya: nyorera pamusoro pechidzidzo chekodheka yepamusoro. Lipids Health Health Dis. 2009 Oct 20; 8: 45.
Morimoto Y, Steinbrecher A, Kolonel LN, Maskarinec G. Soy kushandiswa hakusi kudzivirira chirwere cheshuga muHawaii: Multiethnic Cohort. Eur J Clin Nutriti. 2010 Oct 6.
Steinberg FM, Murray Mj, Lewis RD, et al. Zvirwere zvepamuviri zve 2-y soy isoflavone supplementation muvakadzi vane menopausal. Am J Clin Nutriti. 2010 Dec 22.
Villegas, Raquel, uye. al. Legume uye kudya kweyesiyamu uye chiitiko chechirwere cheshuga chechipiri mune zvidzidzo zvehutano hwevakadzi vekuShanghai. Am J Clin Nutriti. 2008 Jan; 87 (1): 162-167.