Zvokudya zveSoy zvakave zvakashandiswa se nyama uye mukaka vatsigiri vemazana kwemakore, asi haufaniri kuva mhuka yemichero kana vegan kuti ugobatanidze zvipukanana zvine utano mukudya kwako.
MaSoybe anowirirana nejeri uye peas, pamwe nenyuchi dzakaoma sevhisiyiti yebhandi uye nyemba dzemavara, uye semamwe mimwe mikoko, soy yakakwirira muprotini. Muzvokwadi, soy inonzi 'puroteni yakakwana' iyo inosanganisira zvose zvinodiwa amino acids - zvisingawanzoiti zvekudya.
Soy inowanikwawo mishonga yakakosha yemafuta anosanganisira mafuta e-monounsaturated uye mafuta-omega-3, saka zvakakosha nokuda kwehutano hwemwoyo yenyu, pamwe chete yakakosha mune antioxidants inonzi isoflavones.
Uri wekudya kudya soy? Dhura pasi kuti udzidze zvakawanda pamusoro pemhando dzakakura dze soy uye kuti ungazvibatanidza sei mukudya kwako.
1 - Soymilk
Soymilk yakasimbiswa inogona kushandiswa panzvimbo yekisi yehuisi yekunwa uye yakawanda mapeji. Chaizvoizvo, imwe kapu yekushandira yemuviri inotora semuviri wakanaka we calcium uye vitamini D. Imwe kapu yemukaka wakachena soyina ine anenge makori zana uye 300 milligrams calcium. Mafuta ane mavhiri anowanzova nemamwe mashoma emashiri uye shuga.
Soymilk inoshandiswawo kuita soy-based coffee creamer uye yogy yogurt, yakakwana kuvanhu vanoda kumira michina yemakisi. Iwe unogonawo kuita kuti muviri wako ugare kumba. Izvo hazvizove nezvakawanda zvakawanda, asi zvichiri zvakanaka kwauri.
2 - Tofu
Tofu inonziwo mazai e soya, uye yakafanana necheki muhutu. Ikoko kune mhando dzakasiyana-dzakanaka, dzakasimba uye dzakasimbiswa. Tofu ndeimwe imwe yakanakisisa inopa calcium, uye inoshandiswa sechinhu chikuru muzvipfeko zvakasiyana-siyana.
Nekugadzirira zvishomanana, tofu inogona kukurudzira-yakabikwa, yakabikwa, yakabikwa kana inoshandiswa sechinhu chinowanikwa mumitikeji yakawanda yemidziyo.
3 - Tempeh
Tempeh is soy yakave yakabikwa, inogadzirwa zvishoma uye yakaumbwa mukeke, kazhinji ine zvimwe zvinoshandiswa sezviyo kana zvimwe zvinomera. Nokuti yakaviriswa inenge yakasiyana-siyana-yakadai sewayo kana mbiriso. Tempeh haisi yepamusoro mu calcium yakafanana ne tofu, asi yakakwirira mune iron uye mapuroteni.
Tempeh ine chimiro chakasimba uye inogona kutemwa kuita zvidimbu (sebe steak) kana kuputika (kufanana nehamburger), saka inowanzoshandiswa sechinzvimbo chenyama.
4 - Edhomu
Edamamu inogadzirwa kubva kumasviya emavara asina kuwedzera. Vanobikwa mumvura yemunyu, vakanyoroveswa uye vanoshumirwa sechishuvo. Ma soya akabikwa anogonawo kubviswa kubva pods uye anoshandiswa mumashizha nedzimwe ndiro.
5 - Yakakangwa Soy Beans
MaSoybe avo anobvumirwa kuti vakura zvakakwana vashandise ruvara rwegoridhe. Zvinogona kubikwa uye zvinoshandiswa sechingwa chinonaka (dzimwe nguva dzinonzi 'soynuts') kana kuti chakaitwa soarbean butter, iyo inogona kushandiswa seimwe nzira kune peanut butter.
Yakakangwa soya inogona kuwana zvishoma mumakoriyori - imwe kapu ye soya yakakangwa yakaoma ine makirogiramu anodarika mazana mana (uye kana yakabikwa mumafuta, iyo calori yepamusoro ichave yakakwirira).
6 - Zvakadini neAuro Sauce uye Miso Paste?
Soy muto uye miso paste ndezvokudya zvinoshandiswa kuwedzera tambo kune ndiro. Sesi muto inogadzirwa kubva kune soy, gorosi, nezvimwe zvinoshandiswa. Zvinoshandiswa zvakanakisisa sekugadzirisa (uye zvishoma) nokuti zvakanyanya zvakanyanya mu sodium. Zvechokwadi, imwe puniki ine mamiriyoni anopfuura 800.
Yakagadziriswa-sodium soy sauce inowanikwa asi ichiri chinyorwa chinokosha chesodium uye kana uri pane kudya kwema-sodium-zvakakosha, zvakanakisisa kuti usapedza muto wose we soyy.
Miso paste yakagadzirwa kubva kune soya yakabikwa uye munyu, uye inogona kunge ine mupunga kana bhari. Iyo yakakwirira mune antioxidants, asi imwe yepuni inosvika 600 milligrams sodium, saka zvichida zvisingakwanisi kana iwe uchida kutarisa kudya kwako sodium.
Sources:
IUnited States Dhipatimendi Rezvekurima Zvekurima Ongororo Sangano National Nutrient Database ye Standard Standard Release 28.
IUnited States Dhipatimendi Rezvekurima Nehutano neHuman Services. "Dietary Guidelines for Americans 2015-2020."