Soy MaProteti Anowedzera mu Weight Training
Iyo soya mahairi ndeyezvirimwa zvakakura zvakanyanya munyika yose. Iyo kukosha inotorwa kubva kune yakakura yeprotini yakagadzikana, iyo yakakwirira kudarika dzimwe dzose nyemba dzakasimwa kuti vanhu vashandise. Iyo soya nyemba zvakare ipuroteni yakakwana, ine zvose zvinodiwa amino acid muhuwandu hwakakosha.
"Soy" uye "soya" zvinoshandura, kunyange dzimwe tsika dzinoshandisa imwe imwe kupfuura imwe.
Soy michero inodyiwa zvokudya mune dzimwe nzvimbo dzeAsia, uye protein ye soy inoshandiswa zvakanyanya muzvinhu zvakagadzirwa munyika dzakawanda. Izvi zvinosanganisira mukaka we soy, nyama inotsigira tofu uye zvinogadzirwa nemiti miso, tempeh uye soy sauces.
MaProtein Powders kubva Muchi, Egg uye Soy
Madzimai uye vadzidzisi vekurema vanoda kuda kutora mapuroteni emapuraneti ekuwedzera podders kuti vatsigire kurovedza kwavo uye, netariro, kuvaka musumbu . Zvizhinji zveprotein powders zvinotorwa kubva mumukaka wemapuroteni casin uye whey, mazai eprotein, kana puroteni yakabudiswa soy soya.
Ichokwadi kuti pane kukakavadzana kwakakura pakati pezvinokonzerwa nemhando yakanakisisa yeprotein powder uyewo mararamiro ekutengeserana evatambi uye vadzidzisi vekuyera. Mhando dzakasiyana-siyana zveproteine poda zvinowedzera . Kunyangwe iwe unofanirwa kutora mapuroteni eupfini anowedzera humwe hukuru. Kazhinji, mukaka wakawanda weupfu uchaita basa rinogutsa pasina mari shoma.
The Trouble with Soy
Soy ine chine plantro estrogen inonzi "soy isoflavones." Izvi zvinokonzerwa nemakemikari zvine zvinokonzerwa nehupenyu zvakadai sevanhu isrogen hormone asi inowanzova shoma shoma. Soy michina inowanzokurudzirwa kuvakadzi kuti vatsve nemigumisiro yekuenda kumwedzi. Izvi zvinokurudzira zvinopesana nezvakakosha.
Vanhu vanogadzira muviri havadi kuwedzerwa nesrogen nokuti, iyo inofunga, yakawanda inogona kudzivisa migumisiro ye testosterone kana kuti inoita kuti vawane mafuta. Vanoda kuwedzera musuru uye simba uye kuderedza mafuta. Somugumisiro, vazhinji vomuviri, vadzidzisi vekuremera nevatambi havangashandisi soy protein zvokudya kana mapuroteni anowedzera nokuti anotya izvi zvisina kunaka pamuviri nekushanda. Izvi zvinogona kushanda zvakanaka kuvarume nevarume.
Kukurukurirana kwe soy kuchengetedza nekubudirira kunowedzera nguva uye nguva zvakare pamusoro pekudzidzira kuwanda kwemaforamu.
Ko Soy angave Eaten Akachengetedzeka Here?
Mukuona kwangu, zvirokwazvo inogona. Iyo yakawanda yakawanda ye isoflavone kushandiswa kwehutano haazivikanwi. Pfungwa inokosha yekucherechedza ndeyokuti plant estrogen (phytoestrogens) haisi kuwedzera kune yesrogenic kana iwe uchivadya. Nhengo imwe neimwe yemaviri ine izvo zvinonzi "receptors" kubata uye kutora mumakemikari, zvakadai sehomoni, kupinda muchitokisi kuitira kuti vagone kuita basa ravo. Kushandisa soy isoflavones kunogona kukwikwidzana nekugadzirisa iyo yakanyanya muviri yakakwana yerrogens yemasero echitokisi uye inoita kuti kuderedzwa kweesrogenic effect. Muchiitiko ichi, vavaki vemisumbu - zvichida nyanzvi - vanogona kubatsirwa nekushandisa soy.
Masayendisiti akadzidza migumisiro yea soy inoshandiswa pamurume nemukadzi kubereka, kukanganisa kwemigumisiro, mahomoni evanhu uye utachiona hunoitika.
Chidimbu chinonzwisisika chehu huno huchapupu hwokuti hapana chakaipa kana chinonyanya kukanganisa kubva kunotengesa kushandiswa kwe soya mune zvepabonde. Ichokwadi, zvimwe zvidzidzo zvinoratidza kubatsira kune utano hwemwoyo uye mukuchengetedzwa kwekenza. Kushandiswa kwemazuva mashoma kunogona kunge kuri maviri kana kushandiswa zvishoma pazuva.
Kunyangwe zvakadaro, kumwe kuongorora kwekupedzisira kwakawana kuderera kwezvikwata zve testosterone muvarume gumi nemaviri vanodya mazana maviri (56 gramu, 2 ounces) ye soy protein powder pazuva kwemazuva 28. Iyi ndiyo nhamba shomanana yevatori vechikamu iyo inogona kusimbisa chero sarudzo yakasimba. Zvimwe zviongorori zvimwe hazvina kuwanikwa nemigumisiro kana zviduku kana zvisiri izvo zvinokonzera mahomoni evanhu.
Handizivi humwe uchapupu hunogutsa hwokuti soy protein powder, muyero yakawandisa, inhibisa kukura kwemasumbu pane vose muhodzi vadzidzisi uye mizimba.
Soy uye Cancer
Icho uchapupu hunovhenganiswa pane izvi, asi zvinokwanisika kuti soy inoderera kusvika pakuenzanisa inogona kudzivirira kurwisa kenza yemazamu. Kuchenjerera ndechokuti mapoka makuru eofoflavones angave nemafungiro akasiyana, kunyanya kuvakadzi vane kenza yekare uye inenge isingawaniki. Mune varume, humwe uchapupu huripo hwekudzivirirwa kwe soya pakenza yeprostate.
Kushandiswa kweSoy Moderate
Kana iwe uchida kudya soy nekuda kwezvibatsiro asi unetseka pamusoro pemigumisiro yakaipa, hezvino chirongwa chingaitika:
- Usatora isoflavone kuwedzera mutiroti yeplateti kana capsule kana mu-super-concentrated soy bars kana zvokudya zvakashandurwa.
- Kana ukashandisa soy protein powders, purogiramu ye-soy protein, ichiti, yega yega yechipiri kana yechitatu yezuva, kana, kwevhiki imwe chete, kwevhiki imwe chete.
- Idya mukaka wakawanda wemafuta e-soy pane mafuta akawanda.
- Deredza mhepo yakasvibira kushandiswa kudarika 2 servings pazuva.
- Iyo Soy Food Council ine urongwa hwe isoflavone maitiro muzvokudya zve soy.
Sources:
Doerge DR, Sheehan DM. Goitrogenic uye estrogenic basa re soy isoflavones. Pakati pehutano hwevanhu vehutano. 2002 Jun; 110 Suppl 3: 349-53. Kudzokorora.
Goodin S, Shen F, Shih WJ et al. Zviratidzo zvechipatara uye zvehupenyu zve soy protein powder supplementation mune vane hutano varume vanozvipira. Cancer Epidemiol Biomarkers Prev. 2007 Apr; 16 (4): 829-33.
Kurzer MS. Hormonal effects of soy muvakadzi ve premenopausal nevarume. J Nutriti. 2002 Mar (132): 570S-573S.
Trock BJ, Hilakivi-Clarke L, Clarke R. Meta-kuongororwa kwehuwandu hwekenza uye yekenza yemazamu. J Natl Kankere Inst. 2006 Apr 5; 98 (7): 459-71.
IYan L uye Spitznagel E. Meta-kuongororwa kwe soyfood uye ngozi yekenza yeprostate muvarume. International Journal of Cancer . Bhuku 117, Nyaya 4, mapeji: 667-669, November, 2005.