Pūnaewele Soy: Maikaʻi a maikaʻi ʻole paha?

Anter

• ʻOiaʻiʻo Nutr
• Kōkua i ke kūkulu ʻana i ka mākala akā ʻaʻole paha ia ʻo ke koho nui loa ʻana o ke protein
• Mei Kokua Kaumaha Lilo
• Nā Pōmaikaʻi Ola
• Nā drawbacks hiki
• Ka Laina Lalo

Hiki ke ʻai holoʻokoʻa ʻia nā soya a i ʻole hana ʻia i nā ʻano huahana like ʻole, e like me ka tofu, ka tempe, ka waiū soy a me nā waiū a me nā ʻiʻo ʻē aʻe.

Hiki iā ia ke lilo i ka pauka protein soy.

No nā mea ʻai, nā vegans a me nā mea e hōʻalo a hōʻalo paha i nā meaʻai waiū, lawelawe pinepine ka protein soy ma ke ʻano he kumu waiwai nui o kēia mea waiwai nui.

Eia naʻe, ʻo ka soy kahi meaʻai kontroversial.

ʻOiai ke manaʻo nei kekahi he hale hoʻoikaika kino, ʻike kekahi i ka ʻenemi i ke olakino.

Nānā kēia ʻatikala i nā hōʻike e haʻi aku iā ʻoe inā maikaʻi a maikaʻi ʻole paha ka protein soya iā ʻoe.

ʻOiaʻiʻo Nutr

Hana ʻia ka soy protein isolate ka pauka mai nā flakes soya i hoʻoneʻe ʻia i holoi ʻia i loko o ka wai ʻona a wai paha e lawe i nā kō a me nā mea ʻai. Lohi lākou i ka wai a lilo i pauka.

Loaʻa i kēia huahana ka momona liʻiliʻi a ʻaʻohe kolesterol.

Hoʻohana ʻia ka pauka soy protein e hana i ka formula soy pēpē, a me nā ʻano mea ʻiʻo a me nā mea ʻono.

Eia ka mea momona o hoʻokahi auneke (28 gram) o ka soy protein e hoʻokaʻawale i ka pauka (1):

• Kalepona: 95
• Momona: 1 gram
• Kāpena: 2 gram
• Puluniu: 1.6 gram
• Kumuʻiʻo: 23 gram
• Hao: 25% o ka Daily Value (DV)
• Phosphorous: 22% o ka DV
• Keleawe: 22% o ka DV
• Manganese: 21% o ka DV

ʻOiai kahi kumu paʻa o ka protein, ʻo ka soy protein isolate ka pauka pū kekahi me nā phytates, hiki ke hoʻemi i ka lawe ʻana o ka mineral.

ʻOiai kahi kumu maikaʻi o nā protein i hoʻokumu ʻia me nā mea kanu a waiwai i nā meaola, ʻo ka protein soy a me kona pauka i loaʻa nā phytates, kahi e hoʻēmi ai i ka lawe ʻana o ka mineral.

Kōkua i ke kūkulu ʻana i ka mākala akā ʻaʻole paha ia ʻo ke koho nui loa ʻana o ke protein

ʻAʻole like me ka nui o nā protein i hoʻokumu ʻia me nā mea kanu, ʻo ka protein soy kahi protein āpau.

Kuhi kēia i loko o nā amino acid pono āpau i hiki ʻole i kou kino ke hana a pono e kiʻi mai ka meaʻai.

ʻOiai he kuleana nui kēlā me kēia amino acid i ka synthesine protein protein, ʻo nā amino amino branched-chain (BCAAs) ka mea nui i ka wā e pili ana i ke kūkulu ʻana i nā mākala (,).

Ua hōʻike ʻia kahi noiʻi i ka poʻe i inu i ka 5.6 gram o BCAA ma hope o ka hoʻoikaika hoʻoikaika ʻana he 22% ka māhuahua o ka hoʻonui ʻana i ka protein protein muscle ma mua o nā mea i hāʻawi ʻia i kahi placebo ().

ʻO kahi kikoʻī, hana ka leucine BCAA i kekahi ala pono e hōʻeuʻeu ai i ka synthes protein protein a kōkua i ke kūkulu ʻana i nā mākala (,).

Ke hoʻohālikelike ʻia i nā protein whey a me ka casein, noho ka protein soy ma kahi o ka waena a hiki i ka synthes protein muscle e hele.

Ua hōʻike ʻia kahi noiʻi ua ʻoi aku ka haʻahaʻa o ka soy i ka protein whey e pili ana i ka synthesizing protein no ka muscle akā ʻoi aku ka maikaʻi o ka casein. Ua hoʻoholo nā kānaka noiʻi he kumu kēia no ka helu o ka digestion a i ʻole nā ​​ʻike leucine ().

Pēlā nō, ua loaʻa kahi loiloi loiloi i ke kākoʻo o ka protein whey i ke kope protein i ʻoi aku ka maikaʻi ma mua o ka protein soy i ka poʻe ʻōpio a me nā mākua ().

ʻO ka mea hoihoi, e pōmaikaʻi loa paha ka soya iā ʻoe ke hoʻohui ʻia me nā protein ʻē aʻe.

Hōʻike kekahi mau noiʻi e hoʻohui ana i ka waiū a me nā protein soy i ka hopena o ka protein protein muscle ma mua o ka whey, casein a me soy wale nō ().

ʻOiai loaʻa ka protein soy i ka leucine BCAA a hoʻonui i ka synthes protein protein i kekahi kekelē, ʻike ʻia he haʻahaʻa ma mua o ka protein whey no ke kūkulu ʻana i nāʻiʻo.

Mei Kokua Kaumaha Lilo

Hōʻike nā noiʻi e hiki i nā papaʻai protein kiʻekiʻe ke hopena i ka pohō kaumaha, ʻoiai me ka palena ʻole o nā calori a me nā meaola (,,).

Eia naʻe, ua hui like ʻia nā hōʻike e pili ana i ka pilina ma waena o ka protein soy a me ka pohō kaumaha.

Hōʻike kekahi mau noiʻi e hiki i ka protein soy ke hoʻonui i ka pohō o ke kaupaona e like me ka protein o ka holoholona.

I hoʻokahi o nā noi ʻana, ua komo nā kāne he 20 me ka momona i loko o ka papa soy-based diet-protein, a me ka diet-protein protein. Ua hoʻohana ʻia ka meaʻai maoli ma mua o ka soy-based palaoa pani ().

Ua like ka mālama ʻana o Appetite a me ka pohō kaumaha i nā hui ʻelua. Ua hoʻoholo ka poʻe noiʻi he maikaʻi kaʻai ʻana o ka protein soy i kumu no ka pohō kaumaha e like me nā papa protein protein kiʻekiʻe.

ʻO kahi haʻawina he 12 mau paona ke kaumaha o ke kaumaha i loaʻa i nā hopena like me ka pauka protein soy. Loaʻa nā mea komo i ka meaʻai soy-based a i ʻole non-soy. Ua hopena lāua ʻelua i ka awelika o ke kaupaona o 17.2 paona (7.8 kg) e ka hopena o ke aʻo ʻana ().

ʻO ka mea hou aku, ua hōʻike ʻia hoʻokahi noiʻi i ka poʻe me ka maʻi diabetes a me ka momona i hōʻike i ka pāʻai ʻana o ka protein soy, e like me ka hoʻoluliluli, ʻoi aku paha ma mua o nā papa hana hōʻemi kaumaha ().

ʻO ka poʻe i hoʻopau i ka meaʻai soy-protein-based meal replacement i nalowale kahi awelika o 4.4 paona (2 kg) ʻoi aku ma mua o nā mea e ukali nei i nā papaʻai maʻamau.

Eia nō naʻe, ʻoiai e nānā ana kekahi mau noiʻi i nā pōmaikaʻi o ke kaupaona ʻana, kahi loiloi o 40 mau loiloi e loiloi ana i ka hopena o ka protein soy ma ke kaupaona, ka pūhaka a me ka momona i loaʻa ʻole nā ​​hopena maikaʻi ().

Ma ke ʻano holoʻokoʻa, ʻaʻole ikaika ka hōʻike no ka ʻai ʻana i ka protein soy no ka pohō kaumaha e like me ia no nā protein ʻē aʻe e like me ka whey a me ka casein (,).

Kuhi kekahi mau noiʻi e hiki ke hoʻokō pono i ka soy no ka pohō kaumaha, akā ua hui ʻia nā hōʻike a hōʻike ʻole ʻia e ʻoi aku ka maikaʻi ma mua o nā protein.

Nā Pōmaikaʻi Ola

Hōʻike kekahi mau noiʻi e hoʻohui ana i ka protein soy i kāu papaʻai hiki ke hāʻawi i nā ʻano pono olakino like ʻole.

ʻO kahi laʻana, ʻike ʻia nā meaʻai soya i nā hopena maikaʻi i ke olakino puʻuwai. I ka loiloi o 35 mau noiʻi, ua hoʻohaʻahaʻa ka soya i ka LDL kolokolo "maikaʻi" a hāpai i ka "maikaʻi" HDL cholesterol (19).

Ua hōʻike ʻia kahi loiloi hou e pili ana i ka hoʻololi ʻana i nā protein holoholona me 25 gram a ʻoi paha o nā protein soy i hōʻemi ʻia i ka nui o ke koloka, "maikaʻi" ka LDL kolesterol a me nā pae triglyceride ().

E pili ana i ka maʻi ʻaʻai, ua hui like ʻia nā hōʻike.

Ua ʻike ka nui o nā noiʻi nānā i kahi hopena pale o kahi papa soy kiʻekiʻe.

Eia nō naʻe, ʻike lākou ʻaʻole i ʻike ʻia inā pili kēia i ka protein soy hoʻokaʻawale i ka pauka a i ʻole nā ​​protein mea kanu ʻano ʻē aʻe i hana ʻia mai nā soybeans.

Hoʻohui kekahi mau noiʻi nānā a mālama ʻia nā hihia i ka soy i kahi hoʻemi hoʻemi ʻia o ka maʻi ʻaʻai umauma (,,).

Eia naʻe ʻaʻole hōʻike kekahi i ke kōkua pale o ka ʻai ʻana i ka soy no kēia ʻano maʻi ʻaʻai. Hoʻokahi kahi noiʻi i pili pū i ka lawe ʻana i ka soy e hoʻoulu i ka hana wikiwiki pūnaewele i nā umauma o nā wahine premenopausal, e hoʻonui ana paha i kā lākou maʻi maʻi umauma maʻi maʻi maʻi (,).

Ke kūkākūkā nei i ka hana a ka soy i ke olakino o nā kāne, hōʻike kekahi mau ʻike nānā i ka ʻai ʻana i nā meaʻai soy e hoʻemi ai i ka makaʻu o ka maʻi ʻaʻai prostate i nā kāne ʻelemakule (27).

ʻOiai nā ʻōlelo o ka nānā ʻana e hōʻoluʻolu, nā hoʻokolohua hoʻokolohua kanaka e pili ana i nā hopena pale maʻi ʻaʻai kūpikipiki ʻole i kēia manawa.

Hoʻohui ʻia, nui nā noiʻi e pili ana i nā meaʻai soy ma mua o ka soy protein powder.

Eia nō naʻe, hiki i ka protein soy ke lilo i kumu waiwai maikaʻi o ka protein-based protein no ka poʻe ʻai ʻole i nā protein holoholona, ​​me nā vegetarian a me nā vegan, e ʻae iā lākou e ʻohi i nā pono nui o kēia nutrient ().

Hāʻawi paha nā meaʻai soya i nā pono olakino hiki ke loaʻa e like me ka hōʻemi ʻana i ka kolesterol a me ka hōʻemi ʻana paha i ka maʻi ʻaʻai, akā nui ka noiʻi e pono ai.

Nā drawbacks hiki

Hopohopo kekahi poʻe e pili ana i ka soy.

E like me ka mea i ʻōlelo ʻia, loaʻa nā protein i ka soy protein i ʻike ʻia he antinutrients. Hoʻoemi kēia i ka loaʻa o ka hao a me ka zinc i ka protein soy (,).

Eia nō naʻe, ʻaʻole pili iki nā lāʻau i kou olakino ke ʻole ke kaulike ʻole o kāu papaʻai a hilinaʻi ʻoe i ka protein soy ma ke ʻano he kumu hao a me zinc.

Aia kekahi hopohopo e hiki i ka lawe ʻana i ka soy ke hoʻopili i ka hana thyroid o kahi kanaka.

ʻO nā isoflavones i ka hana soy e like me goitrogens i hiki ke hoʻopilikia i ka hana thyroid a me ka hana ʻana o nā homone (,).

Eia nō naʻe, aia kekahi mau ʻano noiʻi e hōʻike ana ʻaʻohe a i ʻole kahi hopena akahai wale o ka soy i ka hana thyroid i nā kānaka (32, 33, 34).

Eia kekahi, he hapa nui o ka poʻe i ka hoʻomaʻemaʻe i ka protein soy ma muli o ke ʻano o ka phytoestrogen, no ka mea makaʻu lākou i hiki i nā phytoestrogens ke hoʻohaunaele i nā pae hormone maoli i loko o ke kino.

ʻO nā Phytoestrogens kahi hui kemika e kū kūlohelohe i nā mea kanu a loaʻa nā waiwai like me ka estrogen e hoʻopili i nā mea loaʻa estrogen i kou kino. ʻO Soy kahi kumu kaulana o kēia ().

Akā, ua hana ʻia ka pauka soy protein mai ka soybeans holoi ʻia i ka wai ʻona a me ka wai, kahi e hemo ai kahi ʻāpana maikaʻi o ka ʻike o ka phytoestrogen (,).

Pēlā nō, hopohopo nā kāne he nui e hiki i ka protein soya ke hoʻemi i kā lākou pae testosterone, akā ʻaʻole kākoʻo ka noiʻi i kēia hoʻopiʻi.

Ua hōʻike ʻia kahi noiʻi loiloi nui ʻaʻole nā ​​meaʻai soy a me nā mea hoʻopihapiha isoflavone e hoʻololi i nā ana o ka testosterone i nā kāne ().

ʻO ka mea hope loa, he mea hoʻopaʻapaʻa nā huahana soy no ka mea hoʻololi pinepine ʻia i nā genetically (GMO). ʻAʻohe o kēia wā he hōʻike maikaʻi e pili ana i ka ʻai ʻana i nā soybeans i hoʻololi ʻia i nā hopena olakino maikaʻi ʻole e hoʻohālikelike ʻia me nā ʻano GMO ʻole.

ʻO ka hapa nui o nā drawbacks kūpono o ka soy i pili i ka ʻai ʻana i ka soy i ka nui, ʻaʻole kikoʻī i ka pauka protein soy. Pono e mālama hou ʻia kahi noiʻi e pili ana i ka soy protein powder e ʻike pono pehea e pili ai i ke olakino.

ʻOiai aia kekahi mau drawbacks kūpono i ka ʻai ʻana i ka soy, nāwaliwali ka hōʻike a hōʻike ʻia hiki i ka hapanui o nā kānaka ke hoʻopau i ka soy me nā pilikia ʻole.

Ka Laina Lalo

ʻO ke kumuʻiʻo soya kahi kumu piha o ka protein. Hiki ke kōkua i ke kūkulu ʻana i nā mākala akā ʻaʻole naʻe me ka protein whey.

Ma ke ʻano holoʻokoʻa, palekana ka soy no ka hapanui o ka poʻe a hāʻawi paha i nā pōmaikaʻi olakino, e like me ka pohō kaumaha.

Inā makemake ʻoe i ka ʻono a ʻai paha i ka mea kanu, hele a hāʻawi i ka protein soy e hoʻāʻo.