Impendulo: Ioyile yeembotyi zesoya ngamafutha alungisiweyo anokwenzakalisa impilo yakho. Ioyile yeembotyi zesoya ayihambelani ne-keto, kodwa kukho iindlela ezininzi ezinempilo ezizezinye.
Ioyile yeembotyi zesoya yeyona oyile yemifuno esetyenziswa kakhulu eUnited States. Ngokukodwa ekubeni abantu abaninzi basakholelwa ukuba ukupheka ngesoya kunohlobo oluthile lwenzuzo yezempilo.
Kodwa ikwatyala ukuthandwa kwayo okuphezulu kwinto yokuba yioyile enexabiso eliphantsi kwimveliso yayo eninzi kunye nokuba ngabavelisi esetyenziswa ekupakishweni kokutya okucoliweyo.
Ngoko ke makhe sibone zonke iinkcukacha ngokwenzululwazi emva kwemiphumo emzimbeni wale oyile kwaye kutheni enye yeeoli ezimbi kakhulu kwimpilo yakho.
Yintoni ioli yeembotyi zesoya?
I-oyile yeembotyi zesoya yenziwa ngokucinezela iimbotyi zesoya, ngendlela efana kakhulu nalo naluphi na olunye uhlobo lwembewu. Kwaye njengezinye iioyile zembewu, iphezulu kwi-polyunsaturated fatty acids (PUFAs) engazinzanga.
Ukwakheka kwe-asidi enamafutha kwi-oyile yesoya malunga ne-100 g:
- I-58 g yamafutha e-polyunsaturated (ikakhulukazi i-linoleic kunye ne-linolenic acid).
- I-23 g yamafutha e-monounsaturated.
- I-16 g yamanqatha ahluthayo (afana ne-palmitic kunye ne-stearic acids).
Ioyile yeembotyi zesoya ityebile ngakumbi kwi-omega-6 fatty acid ebizwa ngokuba yi-linoleic acid, amafutha amabi awonakaliswa lula bubushushu.
Njengoko ubona, le oyile isezantsi kunamafutha ahluthayo, yiyo loo nto abantu abaninzi bekholelwa ukuba yioyile yokupheka "usempilweni".
Ngokutsho kwe-USDA uqikelelo, iimbotyi zesoya ezicutshungulweyo zingowona mthombo wesibini omkhulu weoli yemifuno, emva nje kweoli yesundu, kunye owona mthombo weprotheyini yokutya kwezilwanyana. Akumangalisi ukuba abantu baseMelika besibini abathengi abakhulu beoyile yesoya emhlabeni, okwesibini kuphela kumaTshayina.
Ngaphezu kwe-60% yokusetyenziswa kweoyile yemifuno eUnited States yioyile yesoya, enxulunyaniswa nokutyeba kakhulu kunye nezinye iimeko zempilo. Ifumaneka kwiimpahla zesaladi, umgubo wesoya, iisandwich, kunye neemargarine. Konke oku ngaphandle kokungena kwinto yokuba uninzi lwezi mveliso ziqulethe i-soy ye-transgenic.
Nangona kunjalo, ngoku siyazi ukuba i-oyile eziphezulu kumafutha ahluthayo, njenge ioli yesundu, basempilweni kwaye abazange badityaniswe ngokuthe ngqo nesifo senhliziyo. Kuvela ukuba bangcono kakhulu kwimpilo yakho kunamafutha e-PUFA angazinzanga, ngakumbi xa kuziwa ekuphekeni kumaqondo aphezulu.
Ayiphelelanga nje ekubeni ioyile yeembotyi zesoya ingazinzanga kwaye ikhupha ioksijini ngokulula. Iimveliso zesoya zikwayaziwa ngokuba zi-allergenic, ziyingozi kwisistim sokugaya, kunye neyona oli ye-hydrogenated.
I-Linoleic Acid: Amafutha amabi
Amafutha e-Polyunsaturated awabi kumzimba. Ngapha koko, zimbini iindidi zePUFAs, i-omega-3 fatty acids y omega-6, ezibhekwa njenge-fatty acids ezibalulekileyo kwaye zidlala indima ebalulekileyo kwimpilo yethu yonke.
Kodwa iintlobo ezithile zamafutha e-polyunsaturated azinzanga kakhulu, zi-oxidized ngokulula, kunye ne-pro-inflammatory.
I-Linoleic acid yenye yazo. Kwaye ioli yeembotyi zesoya inesiqingatha se-linoleic acid.
Ioli ene-linoleic acid ephezulu imbi nangona isetyenziswe kwiqondo lokushisa. Kodwa zibambi ngakumbi xa zishushu.
Xa i-oli ye-soya ephezulu ye-linoleic ibonakaliswe kumaqondo aphezulu, ivelisa i-lipids ene-oxidized. Ezi lipids ezixutyiweyo zonyusa ukudumba kwigazi, ukwandisa umngcipheko we-atherosclerosis (ukuqina kwemithambo yegazi) kunye nesifo senhliziyo.
Los ioli ephezulu kwi-linoleic acid nanjalo ukungalungelelani komlinganiselo we-omega-6 kunye ne-omega-3. Umlinganiselo obonwa usempilweni ubuncinci yi-4: 1, kodwa iingcali ezininzi zezempilo zithi umlinganiselo we-1: 1 okanye nangaphezulu oxhasa i-omega-3 ufanelekile.
Ngelishwa, amanqanaba aphezulu e-omega-6s asetyenziswa kuninzi lwehlabathi, ngakumbi njengomlinganiselo we-1:12 okanye we-1:25 ngokuthanda i-omega-6s. Kwaye amanqanaba aphezulu e-omega-6 ukwandisa umngcipheko wokukhuluphala, ukuvuvukala y ukonakala kwengqondo.
Iziphumo ebezingalindelekanga zeoyile yesoya
Omnye unokucinga ukuba ayisiyonto inkulu, kodwa ukusetyenziswa okungapheliyo kwale oli kunokubangela iingxaki zempilo ezinzulu. Ukutyeba yeyona nto ixhaphakileyo. Kodwa eneneni, yenye nje kuluhlu olude:
1.- Isifo seswekile
Uhlobo lwesi-2 seswekile sisiphumo sokuhlala siphezulu kweglucose yegazi, kulandelwa kukunganyangeki kwe-insulin okanye ukukhutshwa kwe-insulin engasebenziyo. Malunga ne-90% yabantu abanesifo sikashukela sohlobo lwe-2 batyebe kakhulu okanye batyebe kakhulu.
Loo nto yenza ukuba ukutyeba kube yeyona nto iphambili ekukhuleni kohlobo lwe-2 yeswekile.
Umzekelo, ukufumana amanqatha amaninzi luphawu oluqinisekileyo lokungasebenzi kakuhle kwe-insulin. Kwaye xa i-insulin iyeka ukusebenza kakuhle, amanqanaba eswekile yegazi ahlala ephezulu, nto leyo kwandisa umngcipheko wakho wesifo esingapheliyo.
Ukutya okutyebileyo kwe-Linoleic kunxulunyaniswa nokutyeba, njengoko besitshilo ngaphambili.
Kuphononongo olwenziwe ngeempuku, Amaqela ama-2 eempuku ayenziwe. Ezinye iimpuku zafumana ioyile yekhokhonathi kunye nezinye ioyile yekhokhonathi kunye neoyile yesoya. Xa idatha iqokelelwa, iigundane ezityiswe ioli yesoya yayinokumelana ne-insulin eninzi, yayityebe kakhulu, kwaye ineswekile yegazi ephezulu kuneempuku ezityiswe ioli yekhokhonathi, zonke ezi zinto ziyimingcipheko yesifo seswekile.
2.- isifo sesibindi
Isibindi sisebenza nzima ukulawula amanqanaba e-cholesterol, i-detoxify igazi, i-aid ekwetyisweni, inkqubo yezondlo, kwaye uluhlu luqhubeka kwaye luhamba. Ngoko ke sijongene nelinye lamalungu aphambili omzimba.
Enye yezona zinto zibangela ukungasebenzi kakuhle kwesibindi okwanda ngokukhawuleza kakhulu kwiminyaka yakutshanje isifo sesibindi esinamafutha angenatywala (NAFLD). Ukuze ube nomlinganiselo wokwanda onakho, ngoku ichaphazela 30-40% of America.
Oku kuqokelelwa kwamafutha esibindi se-visceral kuza nenani leempawu kunye neengxaki, ezibandakanya:
- Ukudinwa.
- Intlungu zesisu.
- Ukudumba kwesisu
- I-jaundice.
Kwaye into ehlekisayo ngayo kukuba i-NAFLD inokuthintelwa ngokulula.
Esinye sezizathu eziphambili ze-NAFLD, kunjalo, ukutyeba. Kwaye ukutyeba kakhulu kwenziwa kuxhaphake ngakumbi kukutya okucutshungulweyo okutyebileyo kwicarbohydrates kunye namafutha e-omega-6.
Ioli ye-soy, ngokukodwa, ibonakala inegalelo kwi-NAFLD.
Iziphumo ezivela kuphononongo olufanayo lweempuku zicebisa ukuba iimpuku ekutyeni okutyebileyo kwioyile yesoya bezithandeka kakhulu kwizifo ze-metabolic, kuquka isibindi esinamafutha.
3.- isifo sentliziyo
Una vez más, ukutyeba kwandisa ingozi yesifo sentliziyoKe, ngokwenkcazo, nantoni na enegalelo ekutyebeni kuya kwandisa umngcipheko wesifo sentliziyo.
Nangona kunjalo, xa kuziwa entliziyweni yakho, ioli yesoya inokuba nemiphumo emibi ngaphaya kokukwenza utyebe. Isenokubangela:
- I-Lipid peroxidation: Iilipids ezifakwe kwi-oxidized, eziveliswa ekuphekeni ii-PUFAs ezifana ne-oyile yesoya, zinegalelo kwi-atherosclerosis, eyaziwa ngokuba yimithambo enzima, eluhlobo oluthile lwe-atherosclerosis. isifo sentliziyo.
- Ukusetyenziswa okuphezulu kwe-O-6: Mde Ukusetyenziswa kwe i-omega-6 yonyusa ukuvuvukala, into ephambili kwi Umngcipheko weCVD.
- I-HDL esezantsi: Ukutya okutyebileyo ngeoyile yesoya kunciphisa i-cholesterol ye-HDL (i-cholesterol "elungileyo"), enokuthi ibonise ukwehla ukuthuthwa kwe-cholesterol.
Ngokuyinxenye iOyile yeembotyi zeSoya eHydrojeni (i-PHSO) imbi ngakumbi. I-PHSO yi-fat fat, inqatha engafumanekiyo kwindalo kwaye inxulumene kakhulu ne ukuphazamiseka kwe-metabolic kunye nesifo senhliziyo.
Olunye uphando lubonise ukuba kwiimpuku, ukutya kwe-PHSO kuphakamisa amanqanaba e-particle ebizwa ngokuba yi-Lp (a). Usenokuba awuzange uve ngayo, kodwa iLp (a) yeyona lipid iyingozi kakhulu phaya. Abaphandi babonise ukuba, ebantwini, i-Lp ephakamileyo (a) ibangela isifo senhliziyo.
Ngokucacileyo, oku akuyiyo ioli enempilo yentliziyo.
Hlala kude neoyile yeembotyi zesoya
Amafutha abalulekile kumzimba wakho ukwenza iihomoni kunye ne-neurotransmitters. Umzimba wakho uthanda ukususa i-ketones kumafutha, uhlobo olusebenzayo lwamandla ngaphezu kwe-glucose kunye nenjongo ephambili yokutya kwe-keto.
Kodwa ukukhetha amafutha afanelekileyo okutya kunokuba nzima, ngakumbi ukuba uqala ukutya kwe-ketogenic.
Inye into eqinisekileyo: hlala kude neoli yeembotyi zesoya nangayiphi na indlela. Ayizinzile kakhulu (inobomi obuphantsi beshelufu), i-oxidized ngokulula, kwaye inxulunyaniswe nokutyeba, isifo seswekile, isifo sentliziyo, kunye nesibindi esinamafutha.
Kunoko, nika umzimba wakho into oyifunayo: izinzile, ezinomsoco, kunye namafutha e-ketogenic. Kwaye ukuba ukongeza, incasa ngcono kakhulu kuneoli yeembotyi zesoya.
Ulwazi lwezempilo
Ubungakanani bokukhonza: 1 Scoop
| igama | Ixabiso |
|---|---|
| Net carbs | 0,0 g |
| Amafutha | 14,0 g |
| Iprotein | 0,0 g |
| Iicarbohydrate zizonke | 0,0 g |
| Ifayibha | 0,0 g |
| Iikhalori | 124 |
Umthombo: USDA
