6 Nā Pōmaikaʻi Impressive o Soy Nuts

Anter

• 1. Hiki ke hoʻoikaika i ke olakino puʻuwai
• 2. Hiki ke kōkua i ka pohō kaumaha
• 3. Paipai i ke olakino iwi
• 4. Hiki ke kōkua i ka hōʻemi ʻana i nā ʻōuli menopause
• 5. Hiki iā ia ke pale aku i kekahi mau maʻi ʻaʻai
• 6. Mea maʻalahi loa
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO nā hua soya kahi meaʻai māmā i hana ʻia mai nā soybeans makua i hoʻoulu ʻia i ka wai, ninini ʻia, a hoʻomoʻa ʻia a hoʻomoʻa ʻia paha.

ʻIke lākou e like me nā huahana soy ʻē aʻe akā loaʻa kahi ʻano nuttier a hiki ke hoʻomoʻi ʻia i loko o ka waiū bata.

Ma muli o ka momona o nā hua soy i ka fiber, meaola mea kanu, isoflavones, a me nā meaola ʻē aʻe, hiki iā lākou ke hāpai i ka pohō kaumaha a hoʻonui i ka olakino puʻuwai a me ka iwi, me nā pono ʻē aʻe

Eia he 6 mau pōmaikaʻi maikaʻi loa o nā hua soya.

1. Hiki ke hoʻoikaika i ke olakino puʻuwai

Hiki i ka ʻai ʻana i nā hua soy ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol a me ka hoʻomaikaʻi ʻana i nā kumu pilikia ʻē aʻe no ka maʻi puʻuwai.

ʻOiai ʻaʻole maopopo maopopo i ke ʻano kikoʻī, puluniu, protein, a me ka alpha-linolenic acid (ALA) i ka soy e hoʻokani paha i (().

Loaʻa iā Soy nā isoflavones, ka mimic estrogen a hana ma ke ʻano he antioksidants i kou kino (3).

Ua ʻike ʻia kahi loiloi o 35 mau noiʻi i ka ʻai ʻana i nā huahana soy me ka hōʻemi loa i nā kiʻekiʻe o ka LDL (ʻino) ʻoiai e hoʻonui ana i nā kiʻekiʻe o ka HDL (maikaʻi), ʻo ia hoʻi i nā mea me nā kolesterol kiʻekiʻe ().

Hōʻike nā noiʻi ʻē aʻe i nā hua soya e pili ana i nā pae kolesterol ma mua o nā ʻano soy ().

ʻO ka mea hou aʻe, ua aʻo ʻia he 8 mau pule ma 60 mau wahine e ʻai ana i ka 25 gram o ka protein mai nā soy nut i kēlā me kēia lā e hoʻohaʻahaʻa ʻia ai ka systolic a me ke kahe diastolic e 9.9% a me 6.8%, i kēlā me kēia me ke koko kiʻekiʻe, ke hoʻohālikelike ʻia me ka papaʻai me kumuʻiʻo soy ().

Hiki i nā hua Soy ke hoʻonui i ke olakino puʻuwai e ka hoʻomaikaʻi ʻana i ke koko a me nā pae kolesterol.

2. Hiki ke kōkua i ka pohō kaumaha

Hiki i nā hua Soy ke kōkua i ka pohō kaumaha ma muli o kā lākou kiʻekiʻe protein i loko.

ʻO ka ʻai ʻana i nā protein e hoʻonui ai i ka metabolism a me ka piha, a laila kōkua i ka pohō kaumaha ().

Hiki i ka protein soya ke hana me ka fiber a me nā isoflavones e hāʻawi i nā pono hou aʻe no ka momona momona a me ka pohō kaumaha, akā hui ʻia ka noiʻi (,).

I loko o kahi hebedoma 8 mau pule ma 30 mau mākua me ka momona, ʻo ka poʻe i ukali i ka papa calorie haʻahaʻa me ka protein soy i hōʻemi ʻia i ka momona o ke kino ma mua o ka poʻe i ʻai i ka papa calorie haʻahaʻa me ka protein o nā holoholona ().

Ua aʻo ʻia he 12 mau pule ma 39 mau mākua me ka momona a i ʻole ke kaupaona ka nui e hōʻike ana i ka ʻai ʻana i nā biscuits me ka soy fiber no ka ʻaina kakahiaka i kēlā me kēia lā ua hoʻemi loa i ke kaumaha o ke kino, hoʻohālikelike ʻia me ka ʻai ʻana i nā biscuits me ka ʻole o ka soy fiber ().

Eia nō naʻe, pono hou ʻia kahi noiʻi hou e pili ana i nā hopena o ka soya i ke kaupaona.

ʻO ke protein kiʻekiʻe, ka fiber, a me ka ʻike isoflavone o nā hua soy e kōkua paha i ka pohō kaumaha.

3. Paipai i ke olakino iwi

Hiki i nā Isoflavones i nā hua soy ke hoʻonui i ka ikaika o ka iwi a kōkua i ka pale ʻana i ka osteoporosis, kahi maʻi i hōʻike ʻia e nā iwi palupalu a me ka hoʻonui ʻia o ka haki o nā haʻi.

Eia kekahi, ua hōʻike ʻia ka genistein a me nā isoflavones ʻē aʻe e hoʻonui i ka nui o ka mineral iwi i nā wahine postmenopausal. ʻO ia paha no ka mea e pōmaikaʻi lākou i nā māka e kaohi ana i ka hoʻokumu iwi i kou kino (,).

Hoʻoholo kahi loiloi o 10 mau noiʻi i nā wahine menopausal i hoʻoholo me ka 90 mg o ka soy isoflavones i kēlā me kēia lā no ka liʻiliʻi he 6 mau mahina i hoʻonui nui ʻia i ka nui o ka iwi o ka iwi, hoʻohālikelike ʻia me kahi placebo ().

ʻOiai ʻaʻole pili kekahi mau noiʻi i ka lawe ʻana isoflavone me ka ikaika o ka iwi, e hoʻomanaʻo i ka hapanui o nā noiʻi e hoʻohana i nā mea hoʻopiha isoflavone ma mua o nā meaʻai soy. Hōʻike kekahi mau noiʻi e hoʻonui nā meaʻai soy i nā pae isoflavone ma mua o nā mea hoʻopili (,).

ʻO nā hua soya kahi waiwai waiwai o isoflavones, kahi e hoʻomaikaʻi ai i ka nui o ka mineral o ka iwi.

4. Hiki ke kōkua i ka hōʻemi ʻana i nā ʻōuli menopause

I ka wā o ka menopause, hoʻemi ka pae o ka estrogen, e alakaʻi ana i nā uila wela, nā hoʻololi o ke ʻano, a me nā ʻōuli ʻē aʻe. No ka mea ʻo isoflavones i ka soy mimic estrogen, hiki iā lākou ke kōkua i ka hōʻemi ʻana i nā ʻōuli ().

Hoʻokahi 8 mau pule i hoʻopaʻa ʻia ma 60 mau makahiki wahine i ʻike i ka poʻe i ʻai i kahi kīʻaha 1/2 (86 gram) o nā hua soy i kēlā me kēia lā i loaʻa i kahi 40% ka hōʻemi ʻana o nā uila wela, ke hoʻohālikelike ʻia me ka poʻe i ʻai i ka papaʻai like me ka ʻole o nā hua soy () .

Hoʻohui ʻia, ua hōʻike ʻia kahi loiloi o 17 mau noiʻi i nā wahine menopausal e hōʻike ana i ka ʻai ʻana i nā isoflavones soy no 6 mau pule a i ka 12 mau mahina i hoʻēmi i ka nui o nā aniani wela ma o 20%, ke hoʻohālikelike ʻia me kahi placebo ().

Eia naʻe, hāʻawi nā noiʻi ʻē aʻe i nā hopena i kāwili ʻia. ʻO kahi loiloi o 10 mau noiʻi i hōʻike i nā hōʻike liʻiliʻi e hoʻomaikaʻi ai ka soy i nā hōʻailona menopause (,).

Hōʻike ka noiʻi e pili ana ka hopena o ka soya i nā pae estrogen a me nā hōʻailona menopause e pili ana i ka hana ʻana o nā wahine i ka isoflavones ().

ʻO Isoflavones i ka soy nut mimic estrogen a hiki ke hoʻokuʻu i nā uila wela a me nā ʻōuli ʻē aʻe o ka menopause, akā ʻaʻole kūlike ka noiʻi.

5. Hiki iā ia ke pale aku i kekahi mau maʻi ʻaʻai

Hōʻike ka noiʻi nānā i kēia manawa e hōʻemi paha nā meaʻai soya i kāu makaʻu o ka maʻi umauma a me ka maʻi prostate (,).

Eia nō naʻe, hoʻopaʻapaʻa nui ʻia nā hopena o ka soya ma ka maʻi ʻaʻai. Hāʻawi nā haʻawina holoholona i nā hopena like ʻole e pili ana i nā isoflavones soy a me ka ulu ʻana o ka tumo, ʻoi loa no ka maʻi kanesa o ka umauma ().

ʻOiai nā hopena o ka isoflavones e like me ka estrogen e hōʻike nei hiki i ka soy ke hoʻonui i kāu makaʻu o ka umauma umauma, ʻaʻole kākoʻo nā kānaka i kēia ().

ʻO kahi loiloi o 35 mau noiʻi e pili ana i ka lawe ʻana i ka soy i kahi hōʻemi hoʻemi ʻia o ka maʻi ʻaʻai umauma i nā wahine mai nā ʻāina ʻAsia akā ʻaʻole i loaʻa kahi pilina ma waena o ka soy a me ka maʻi ʻaʻai umauma i nā wahine mai nā ʻāina Komohana ().

ʻO ka mea hou aʻe, hoʻopili nā noiʻi i ka lawe ʻana i ka soy me kahi 30% haʻahaʻa o ka maʻi prostate (,).

ʻO nā hopena anticancer kūpono o ka soy ma muli o ka isoflavones, e hana nei ma ke ʻano he antioxidants, a me lunaisin, kahi e paipai ai i ka make ʻana o ka pūnaeho maʻi kanesa i ka paipu paipu a me nā hoʻokolohua holoholona (,,).

Eia nō naʻe, pono ka ʻimi noiʻi hou aʻe e pili ana i ka soy a me ka maka maʻi ʻaʻai.

Mālama paha nā hua Soyoy i nā maʻi ʻōpū o ka umauma a me ka prostate, akā pono nā aʻo hou aku.

6. Mea maʻalahi loa

Loaʻa nā hua soya a me nā waiū nut i ka pūnaewele, a me nā hale kūʻai nui he nui.

Maʻalahi e hoʻohui iā lākou i nā meaʻai a me nā meaʻai māmā, me nā salakeke, ke ala hele, ka yogurt, nā mea hoʻoulu, a me nā pā pasta. Aia nā ʻono a me nā ʻano like ʻole, e like me ka paʻakai, paʻakai ʻole, a me ka mea ʻai.

ʻOiai ʻaʻole lākou he nati ʻenehana, he koho kūpono nā hua soya no nā mea me ka peanut a i ʻole nā ​​lāʻau āpau lāʻau-nut.

Hiki ke pālahalaha ʻia ka waiū Soy-nut ma ka toast, hoʻohui ʻia i nā mea leʻaleʻa, kāwili ʻia i ka oatmeal, a i ʻole lawelawe ʻia ma ke ʻano he mea kanu a hua ʻai paha. Hiki iā ʻoe ke kāwili ʻia me ka wai citrus a i ʻole ka vīnega e hana ai i nā lole a me nā mea ʻono.

No nā koho olakino loa, e nānā i nā ʻano i hoʻomoʻa maloʻo ʻia a hoʻomoʻa ʻia a ʻaʻohe i piha nā aila mea kanu i hoʻonui ʻia, ka paʻakai nui, a i ʻole nā ​​mea mālama.

ʻOno ka ʻono o nā hua soy i ka yogurt, nā salakeke, a me nā mea ʻūlū, ʻoiai ʻo ka waiūpaka soy-nut kahi mea maikaʻi loa i nā sandwiches, nā mea ʻai, a me nā mea momona.

Ke laina lalo

ʻO nā hua soya kahi meaʻai māmā, ʻono hoʻi i hana ʻia mai nā soya maloʻo.

Nui lākou i ka protein, puluniu, nā waikawa momona, a me nā mea kanu pono e kapa ʻia ʻo isoflavones. ʻAʻole paha lākou e kōkua i ka pohō kaumaha wale nō akā hoʻonui pū kekahi i ke olakino puʻuwai a iwi.

Inā hoihoi ʻoe i kēia meaʻai maikaʻi, hoʻāʻo e hoʻohui iā ia i kāu mau meaʻai a me nā meaʻai māmā.