Sunan furotin soya ya fito a matsayin ɗaya daga cikin mafi ƙimar abubuwan abinci a cikin duniyar abinci mai gina jiki da lafiya. Bugu da ƙari, kasancewa zaɓi mai gina jiki kuma mai dacewa, musamman ga waɗanda ke bin cin ganyayyaki ko kayan cin ganyayyaki, yana ba da jerin fa'idodi waɗanda suka sa ya zama babban abinci ga mutane da yawa. A cikin wannan labarin mun bayyana komai game da furotin soya foda, da kaddarorin, iri, fa'idodi da yadda ake haɗa shi a cikin abincin ku don cin gajiyar sa alheri.
Menene furotin soya foda?
Soya furotin foda ne mai mayar da hankali tsari da sosai mai ladabi da aka samu daga waken soya. An san wannan ƙarin abincin don girmansa furotin maida hankali na asalin shuka, yana mai da shi kyakkyawan madadin ga waɗanda ke neman guje wa sunadaran dabba. Akwai manyan nau'ikan furotin soya guda uku: keɓe, mai da hankali da rubutu, kowanne yana da takamaiman halaye waɗanda suka dace da amfani da buƙatu daban-daban.
El waken soya furotin Shi ne mafi tsabta daga cikin duka, tare da abun ciki na gina jiki wanda zai iya kaiwa 90-95%, kasancewar ƙananan mai da carbohydrates. A daya bangaren kuma, da furotin soya maida hankali ya ƙunshi ƙarin fiber da ma'adanai, yayin da gina jiki textured Ana amfani da shi sosai azaman madadin nama a cikin shirye-shiryen dafuwa.
Ƙimar abinci mai gina jiki da abun da ke ciki na furotin soya
Protein soya ya yi fice wajen sa ingantaccen bayanin sinadirai, samar da dukkan muhimman amino acid da jikin dan adam ke bukata ya yi aiki daidai. Wannan ya sa ya zama cikakkiyar furotin, wanda aka kwatanta da inganci da sunadaran asalin dabba.
- Ga kowane 100 g, furotin soya zai iya samar da har zuwa 36 g furotin babban inganci
- Yana ba da muhimman abubuwan gina jiki kamar Calcio, magnesium, baƙin ƙarfe da potassium.
- Yana da arziki a ciki flavonoids e isnarinku, mahadi na antioxidant da ke aiki a kan free radicals kuma suna taimakawa wajen daidaita matakan hormonal.
- Ba ya ƙunshi cholesterol kuma yana da ƙarancin kitse mai ƙima, yana mai da shi zaɓi mai lafiyar zuciya.
Bugu da ƙari, ya haɗa da adadi mai mahimmanci na fiber na abinci, wanda ke inganta mafi kyau narkewa kuma yana kiyaye matakan glucose na jini lafiya.
Sanannen amfanin furotin soya
Protein soya ba kawai tushen abinci ba ne, har ma yana ba da fa'idodin kiwon lafiya da yawa, yana mai da shi zaɓin da aka fi so ga mutane da yawa.
1. Yana inganta lafiyar zuciya
Protein waken soya yana da wadatar mahadi irin su kwayoyin da kuma saponins, wanda ke taimakawa rage matakan LDL cholesterol ("mummunan" cholesterol) da inganta HDL cholesterol ("mai kyau" cholesterol). Wannan yana rage haɗarin cututtukan zuciya da jijiyoyin jini.
Bugu da kari, babban abun ciki a ciki isnarinku Yana da tasirin antioxidant, yana kare tsarin zuciya da jijiyoyin jini daga lalacewar oxidative da radicals kyauta ke haifarwa.
2. Manufa don ci gaban tsoka
Godiya ga cikakken bayanin martabar amino acid, furotin soya kyakkyawan zaɓi ne ga waɗanda ke neman haɓakawa ko kula da su taro tsoka, musamman ga 'yan wasa, 'yan wasa da masu aiki. Yana da kyakkyawan zaɓi kafin ko bayan horo, kamar yadda yake inganta farfadowa da haɓaka tsoka.
3. Yana daidaita hormones a cikin menopause
Soy isoflavones suna aiki azaman phytoestrogens waɗanda zasu iya taimakawa rage alamun menopause kamar walƙiya mai zafi da fushi. Wannan yana da amfani musamman ga mata masu neman mafita na halitta ga canjin hormonal.
4. Yana inganta lafiyar kashi
Abubuwan da ke cikin calcium, phosphorus da magnesium a cikin furotin soya suna taimakawa Kulawa na kasusuwa masu ƙarfi, rage haɗarin osteoporosis, musamman a cikin matan da suka shude.
5. Sarrafa glucose na jini
Fiber da ke cikin furotin soya yana taimakawa wajen daidaita sakin glucose zuwa cikin jini, kasancewa zaɓi mai dacewa ga mutanen da ke da ciwon sukari ko waɗanda ke neman sarrafa matakan sukarinsu.
Matsaloli masu yuwuwa ko la'akari
Duk da fa'idodinsa da yawa, akwai wasu la'akari da yakamata ku kiyaye yayin cin furotin soya:
- Wasu mutane na iya fuskantar matsalolin narkewa kamar kumburi ko gas, musamman idan suna da rashin haƙuri zuwa waken soya.
- Yawan amfani da kayan waken soya na iya canza aikin thyroid a cikin mutanen da ke da matsalolin da suka gabata.
- Yana da mahimmanci a zaɓi samfuran waken soya waɗanda ba a canza su ba (GMO) don tabbatar da inganci mafi kyau.
Yana da kyau koyaushe a tuntuɓi likita ko masanin abinci mai gina jiki kafin haɗa abubuwan kari a cikin abincin ku, musamman idan kuna fama da yanayin lafiya. takamaiman.
Yadda ake hada furotin soya a cikin abincin ku
Ƙwararren furotin soya foda yana ba da damar yin amfani da shi ta hanyoyi daban-daban. Wasu shawarwari sun haɗa da:
- Shirya protein girgiza tare da 'ya'yan itatuwa da madarar kayan lambu.
- Ƙara cokali guda zuwa yogurt ko oatmeal don karin kumallo mai gina jiki.
- Yi amfani da shi azaman tushe don burodi da girke-girke na muffin, yana wadatar da abun ciki na furotin.
Furotin furotin soya, tare da fa'idodin fa'idodin sa, ƙari ne na musamman ga duk wanda ke neman madadin lafiya zuwa sunadaran dabbobi ko waɗanda kawai ke son inganta rayuwar su gaba ɗaya. Ta hanyar haɗa shi a cikin ma'auni da matsakaicin hanya a cikin abincin ku, za ku iya cin gajiyar dukansa alheri don gudanar da rayuwa mafi koshin lafiya.