8 Pōmaikaʻi i ke olakino o Edamame

Anter

• He aha ʻo Edamame?
• 1. kiʻekiʻe ma Protein
• 2. Mei Cholesterol Lalo
• 3. ʻAʻole hāpai i ke kō kō
• 4. Rich i nā wikamina a me nā minelala
• 5. Hiki ke hōʻemi i ka makaʻu o ka umauma maʻi ʻaʻai
• 6. E hōʻemi paha i nā hōʻailona menopausal
• 7. Hiki ke hōʻemi i ka makaʻu o ka maʻi ʻaʻai Prostate
• 8. Hiki paha ke hōʻemi i ka nalowale iwi
• Pehea e kuke ai a ʻai ai iā Edamame
• Ka Laina Lalo

ʻO ka soybeans kekahi o nā mea kanu o ka honua i makemake nui ʻia a maʻalahi hoʻi.

Hoʻonohonoho ʻia lākou i nā ʻano meaʻai like ʻole, e like me ka protein soy, tofu, soybean oil, soy sauce, miso, natto a me tempeh.

ʻAi pū ʻia nā soyoe, me nā soybeans makua ʻole i ʻike ʻia ʻo edamame. ʻAi ʻia ma ʻAsia, e kaulana nei ʻo edamame i nā ʻāina Komohana, kahi e ʻai mau ʻia ai ma ke ʻano he meaʻai māmā.

Papa inoa kēia ʻatikala i nā pono olakino e pili ana i ka ʻepekema nui o edamame.

He aha ʻo Edamame?

ʻO nā pīni Edamame holoʻokoʻa, nā soybeans makua ʻole, i kekahi manawa i kapa ʻia he soybeans ʻanoʻano.

He ʻōmaʻomaʻo lākou a ʻokoʻa i ke kala mai nā soybeans maʻamau, a he ʻeleʻele māmā, ʻalani a beige.

Kūʻai pinepine ʻia nā pīni Edamame ʻoiai i hoʻopaʻa ʻia i loko o kā lākou mau hua, ʻaʻole ia e ʻai ʻia. Hiki iā ʻoe ke kūʻai i ka edamame shelled, me ka ʻole o nā poloka.

I ka US, kūʻai kūʻai ʻia ka hapa nui o edamame. ʻO ka maʻamau, hiki iā ʻoe ke wela i ka pī ma ka hoʻolapalapa ʻana, ka hoʻomoʻa ʻana, ka pā ʻana a i ʻole ka microwaving iā lākou no kekahi mau minuke.

ʻO ka maʻa mau, hoʻomākaukau lākou me ka pinch o ka paʻakai a hoʻohui ʻia i nā soups, nā ʻai, nā salakeke a me nā pā noodle, a ʻai wale ʻia paha ma ke ʻano he meaʻai māmā.

Hāʻawi ʻia ʻo Edamame i nā kaola sushi a ma nā hale ʻaina Kina a me Iāpana he nui. Hiki iā ʻoe ke loaʻa iā ia ma ka hapanui o nā supermarkets nui ma ka US, maʻamau i ka ʻāpana mea kanu paʻahau. Lawe pū ka hapa nui o nā hale kūʻai meaʻai olakino.

Akā olakino edamame? Pili paha ka pane i ka mea āu e noi ai.

Kūpono nā mea ʻai soya. Hōʻalo kekahi poʻe i ka ʻai mau ʻana i ka soybeans, ma kekahi ʻaoʻao no ka mea ke hoʻopilikia paha lākou i ka hana thyroid ().

No ka ʻike hou aku e pili ana i ka hopohopo o ka poʻe, heluhelu i kēia ʻatikala.

Eia nō naʻe, me kēia mau hopohopo, loaʻa paha i nā edamame a me nā soybeans kekahi mau pono olakino. Ma lalo nā 8 kiʻekiʻe.

1. kiʻekiʻe ma Protein

ʻO ka loaʻa ʻana o ka protein i mea nui no ke olakino maikaʻi loa.

ʻO ka Vegans a me ka poʻe e ʻai kakaʻī ʻole i nā meaʻai holoholona protein kiʻekiʻe pono e nānā pono i ka mea a lākou e ʻai ai i kēlā me kēia lā.

ʻO kahi hopohopo ka mea haʻahaʻa o ka protein i loko o nā meaʻai mea kanu. Eia nō naʻe, aia kekahi mau hoʻokoe.

ʻO kahi laʻana, aia nā pī i waena o nā kumu protein kumu lāʻau maikaʻi. ʻO ka ʻoiaʻiʻo, ʻo lākou ka pōhaku kihi o nā papaʻai vegan a me nā mea ʻai.

Hāʻawi kahi kīʻaha (155 gram) o edamame i kuke ma kahi o 18.5 gram o ka protein (2).

Hoʻohui ʻia, ʻo ka soybeans kahi kumu protein āpau. ʻAʻole like me ka nui o nā protein proteins, hāʻawi lākou i nā amino acid pono āpau e pono ai i kou kino, ʻoiai ʻaʻole like ke kiʻekiʻe me ka protein holoholona ().

Aia ʻo Edamame ma kahi o 12% protein, kahi helu kūpono no kahi meaʻai mea kanu. ʻO ia pū kekahi kumu kumu protein maikaʻi, e hāʻawi ana i nā amino acid pono āpau.

2. Mei Cholesterol Lalo

Ua hoʻopili nā noiʻi ninaninau i nā kiʻekiʻe kiʻekiʻe o ka kolesterol me ka hoʻonui ʻia o ka maʻi puʻuwai (,).

Hoʻoholo hoʻokahi loiloi e ʻai ana i ka 47 gram o ka protein soy i kēlā me kēia lā hiki ke hoʻohaʻahaʻa i nā pae kolesterol āpau e 9.3% a me LDL (ka "maikaʻi") cholesterol e 12.9% ().

Ua ʻike ʻia kahi hōʻike ʻē aʻe o nā noiʻi i 50 gram o ka protein soy i kēlā me kēia lā e hōʻemi ana i nā pae kolamu LDL e 3% ().

ʻAʻole maopopo inā hoʻololi iki kēia mau liʻiliʻi i ka pae kolesterol i kahi haʻahaʻa o ka maʻi puʻuwai.

Me kēia mau kānalua ʻole, ua ʻae ka US Food and Drug Administration (FDA) i nā koi olakino no ka protein soy i ka pale ʻana i nā maʻi puʻuwai ().

Ma waho aʻe o kahi kumu kūpono o ka protein soy, waiwai ʻo edamame i ka fiber olakino, nā antioxidants a me ka huaʻai K.

Hiki i kēia mau mea kanu ke hōʻemi i ka makaʻi o ka maʻi puʻuwai a hoʻomaikaʻi i ka pili lipid o ke koko, kahi ana o nā momona e like me ka cholesterol a me nā triglycerides (,).

Nui ka waiwai o Edamame i ka protein, antioxidants a me ka fiber e hoʻohaʻahaʻa ai i nā pae kolesterol. Eia nō naʻe, maopopo ʻole inā loaʻa ka hopena o ka ʻai ʻana i ka edamame i ka makaʻu o ka maʻi puʻuwai.

3. ʻAʻole hāpai i ke kō kō

ʻO ka poʻe e ʻai i ka nui o nā carbs maʻalahi i hoʻoiho ʻia, e like me ke kō, ma kahi manawa maʻamau ka nui o ka maʻi maʻi (,).

ʻO kēia no ka mea ʻo ka wikiwiki o ka digestion a me ka hānai ʻana o ka momona e piʻi ai ke kiʻekiʻe o ka kō kō, kahi ʻano i kapa ʻia ʻo hyperglycemia.

E like me nā pi, ʻaʻole hāpai ʻo edamame i nā pae kō kō.

He haʻahaʻa ia i nā carbs, e pili ana i ka protein a me ka momona. Ana haʻahaʻa hoʻi ia i ka papa kuhikuhi glycemic, kahi ana o ka nui e hoʻonui ai nā meaʻai i nā kō kō (13,).

Kūpono kēia i ka edamame kūpono no ka poʻe me ka maʻi kō. ʻO ia kahi hoʻohui maikaʻi loa i ka papaʻai low-carb.

Haahaa ʻo Edamame i nā carbs. Kūpono ia no ka poʻe me ka maʻi diabetes type 2, a me ka poʻe e ukali ana i ka papaʻai low-carb.

4. Rich i nā wikamina a me nā minelala

Loaʻa i ka Edamame nā nui o nā huaora a me nā minelala, a me ka puluniu.

Hōʻike ka papa ma lalo i nā pae o kekahi o nā huaora nui a me nā minelala ma 3.5 auneke (100 mau) o ka edamame a me nā soybeans makua, ke hoʻohālikelike nei i nā (2, 15) ʻelua.

Loaʻa ʻo Edamame i nā huaora K a me folate ma mua o nā soybeans makua.

I ka ʻoiaʻiʻo, inā ʻoe e ʻai i ke kīʻaha holoʻokoʻa (155 gram), e loaʻa ana iā ʻoe ma kahi o 52% o ka RDI no ka wikamina K a ʻoi aku ma mua o 100% no folate.

Waiwai ʻo Edamame i loko o kekahi mau huaora a me nā minelala, ʻo ia hoʻi ka lāʻau K a me ka folate.

5. Hiki ke hōʻemi i ka makaʻu o ka umauma maʻi ʻaʻai

He kiʻekiʻe nā Soybeans i nā mea kanu i ʻike ʻia ʻo isoflavones.

ʻIke like ʻo Isoflavones i ka estrogen estrogen wahine a hoʻopaʻa paʻa paha i kāna mau mea loaʻa, aia ma nā pūnaewele i loko o ke kino.

ʻOiai manaʻo ʻia ʻo estrogen e hāpai i kekahi ʻano maʻi ʻaʻai, e like me ka maʻi ʻaʻai o ka umauma, manaʻo kekahi mau kānaka noiʻi e hoʻopilikia paha i ka nui o nā soya a me nā isoflavones.

Ua pili kekahi mau noiʻi nānā i kahi kiʻekiʻe o nā huahana soy a i ʻole isoflavones me ka hoʻonui ʻia o ka umauma o ka umauma, e hoʻonui ana paha i ka makaʻu o ka umauma maʻi kanesa (,,).

Eia nō naʻe, hōʻike ka hapanui o nā noiʻi e like me ka nui o ka lawe ʻana i ka soybeans a me nā huahana soy e hoʻoliʻiliʻi iki ai i ka pilikia o ka maʻi ʻaʻai umauma (,,).

Hōʻike lākou i ka lawe nui ʻana o nā meaʻai momona isoflavone i ka wā mua i ke ola e pale aku ai i ka maʻi ʻaʻai umauma ma hope o ke ola (,,).

ʻAʻole i loaʻa nā mea noiʻi ʻē aʻe i nā hopena pale o ka soya i ka makaʻu o ka maʻi ʻaʻai umauma ().

Eia nō naʻe, pono nā noiʻi lohi lōʻihi ma mua o ka hiki ʻana o nā hopena paʻa.

Hōʻike nā loiloi nānā ʻana i nā meaʻai soy-based e like me edamame e hōʻemi ai i ka makaʻu o ka umauma maʻi ʻaʻai, akā ʻaʻole like nā noiʻi āpau.

6. E hōʻemi paha i nā hōʻailona menopausal

ʻO Menopause ke kahua i ke ola o ka wahine ke haʻalele ʻo ia i ka menstruating.

Hoʻohui pinepine ʻia kēia ʻano kūlohelohe me nā ʻōuli maikaʻi ʻole, e like me nā kukuna wela, nā hoʻololi o ke ʻano a me ka hou.

Hōʻike nā noiʻi e hoʻoliʻiliʻi iki ka soya a me ka isoflavones i nā ʻōuli maikaʻi ʻole i ka wā menopause (,,,).

Eia naʻe, ʻaʻole pili nā wahine āpau i nā isoflavones a me nā huahana soy i kēia ala. I mea e ʻike ai i kēia mau pōmaikaʻi, pono i nā wahine ke loaʻa nā ʻano kūpono o nā koʻohune gut ().

Hiki i kekahi ʻano o nā koʻohune ke hoʻolilo i isoflavones i equol, kahi hui i manaʻo ʻia he kuleana no ka nui o nā pono olakino o ka soybeans. Kāhea ʻia ka poʻe me kēia ʻano kikoʻī o ka ʻōpū ʻo "nā mea hana equol" ().

Ua hōʻike ʻia kahi noiʻi i kāohi ʻia i ka lawe ʻana i 135 mg o nā mea hoʻopiha isoflavone i kēlā me kēia lā no hoʻokahi pule.

ʻOi aku ka nui o nā mea hana Equol i waena o nā heluna Asia ma mua o ke Komohana ().

Hiki paha i kēia ke wehewehe i ke kumu e ʻike ʻole ai nā wahine ʻAsia i nā hōʻailona e pili ana i ka menopause, ke hoʻohālikelike ʻia i nā wahine ma nā ʻāina Komohana. ʻO kā lākou hoʻohana nui ʻana i ka soybeans a me nā huahana soy i mea nui paha.

Eia nō naʻe, ʻaʻole kūlike ka hōʻike. ʻAʻole hiki i kekahi mau noiʻi ke ʻimi i nā hopena koʻikoʻi a i ʻole nā ​​hopena e pili ana i ka lāʻau isoflavone a i ʻole nā ​​huahana soy ma nā hōʻailona menopausal (,,).

Eia naʻe, ʻaʻole i hoʻokaʻawale kēia mau noiʻi ma waena o nā poʻe komo i hana i ka equol a me ka poʻe ʻaʻole, e wehewehe paha i ka loaʻa ʻole o nā mea nui.

Hōʻike kekahi mau noiʻi e ʻai ana i ka meaʻai soy i nā hōʻailona menopausal. Eia naʻe, kūlike ʻole ka hōʻike.

7. Hiki ke hōʻemi i ka makaʻu o ka maʻi ʻaʻai Prostate

ʻO ka maʻi ʻaʻai Prostate ka lua o ka ʻano maʻamau o ke kanesa i nā kāne. Ma kahi o ʻehiku e loaʻa i ka maʻi ʻaʻai prostate ma kekahi manawa o kona ola (,).

Hōʻike nā haʻawina i nā meaʻai soy, e like me edamame, ʻaʻole pono wale i nā wahine. Pale paha lākou i ka maʻi ʻaʻai i nā kāne.

Hōʻike kekahi mau noiʻi nānā i nā huahana soy e pili ana me kahi o 30% haʻahaʻa o ka hopena o ka maʻi ʻaʻai prostate (,,).

Hāʻawi kekahi mau noiʻi hoʻopaʻa ʻia i ke kākoʻo hou aʻe, akā pono ka noiʻi hou aʻe ma mua o ka hiki ke huki ʻia nā hopena ikaika (,,,).

Hōʻike nā hōʻike e pale paha ka ʻai ʻana i nā huahana soy i ka maʻi ʻaʻai prostate, akā pono ʻia nā noiʻi hou aku.

8. Hiki paha ke hōʻemi i ka nalowale iwi

ʻO ka Osteoporosis, a i ʻole ka nalo ʻana o ka iwi, kahi ʻano i kahakaha ʻia e nā iwi palupalu a palupalu hoʻi e māhuahua ana i ka haki. ʻO ka maʻamau i nā poʻe mākua.

Ua ʻike ʻia kekahi mau noiʻi nānā i ka ʻai mau ʻana i nā huahana soya, ka mea waiwai i nā isoflavones, e hoʻoliʻiliʻi paha i ka maka o ka osteoporosis i nā wahine postmenopausal (,).

Kākoʻo ʻia kēia mea e kahi aʻo kiʻekiʻe kiʻekiʻe i nā wahine postmenopausal e hōʻike ana i ka lawe ʻana i ka soy isoflavone suplement no ʻelua mau makahiki i hoʻonui ʻia ka nui o ka iwi o ka iwi i loko.

Loaʻa paha nā pono like o Isoflavones i nā wahine menopausal. Ua hoʻoholo kekahi o nā noiʻi i ka lawe ʻana i 90 mg o isoflavones i kēlā me kēia lā no ʻekolu mau mahina a ʻoi paha e hoʻemi i ka nalo ʻana o ka iwi a hoʻoikaika i ka hoʻokumu iwi ().

Eia naʻe, ʻaʻole ʻae nā haʻawina āpau. Ua hoʻoholo kekahi o nā ʻimi noiʻi i nā wahine i ka lawe ʻana i 87 mg o nā mea hoʻopiha isoflavone i kēlā me kēia lā no hoʻokahi makahiki ʻaʻole e hoʻonui nui i ka nui o ka mineral iwi ().

E like me nā huahana soy ʻē aʻe, waiwai ʻo edamame i nā isoflavones. Eia naʻe, ʻaʻole maopopo i ka nui o ka hopena o ka olakino iwi.

Hiki iā Isoflavones ke pale aku i ka nalo ʻana o ka iwi ma waena o nā makahiki a me nā luahine. ʻOiai aia ka edamame i nā isoflavones, ʻaʻole e hōʻike pono nā hopena o nā meaʻai āpau i nā pono o nā mea kaʻawale.

Pehea e kuke ai a ʻai ai iā Edamame

Hiki ke hoʻohana ʻia ʻo Edamame i ke ʻano like me nā ʻano pī.

Eia nō naʻe, makemake ʻia e hoʻohana hou e like me ka mea kanu - hoʻohui ʻia i nā salakeke ai ʻai ʻia paha e like me ka meaʻai māmā.

Hāʻawi pinepine ʻia ʻo Edamame i kāna mau ʻai ʻai ʻole. E kī i nā pī ma waho o ka pahu ma mua o kou ʻai ʻana.

He maʻalahi ka kuke ʻana. ʻAʻole like me ka nui o nā pīni, ʻaʻole makemake ʻo edamame i kahi manawa lōʻihi e kuke. ʻO ka paila iā ia no 3-5 mau minuke lawa ka lawa, akā hiki nō hoʻi ke mahu, microwaved a i pā ʻia paha.

Eia kekahi mau ʻōkuhi e hāʻawi iā ʻoe i kekahi mau manaʻo no ka hoʻomākaukau ʻana i ka edamame:

• ʻO Garlic edamame
• ʻO Edamame puree me ka tī ma ka toast
• Hoʻomo iho ʻo Edamame avocado

ʻAi pinepine ʻo Edamame iā ia iho, e like me ka meaʻai māmā. Eia nō naʻe, hiki ke hoʻomākaukau ʻia i nā ʻano he nui, ʻono ʻia me ka kālika a i ʻole hana ʻia i loko o ka hou.

Ka Laina Lalo

ʻO Edamame kahi mea momona, legume momona kahi koho maikaʻi loa-calorie haʻahaʻa.

Eia naʻe, ʻaʻohe noiʻi i nānā pono i nā hopena olakino o edamame.

Hoʻokumu ʻia ka hapa nui o ka noiʻi ma nā ʻāpana soy i hoʻokaʻawale ʻia a maopopo ʻole pinepine inā loaʻa nā pono like i nā meaʻai soy holoʻokoʻa.

ʻOiai e paipai ana nā hōʻike, pono hou nā aʻo hou ma mua o ka hiki ʻana i nā mea noiʻi ke hoʻoholo i nā hopena e pili ana i nā pono o edamame.