Impendulo: Amafutha kabhontshisi wesoya amafutha acutshunguliwe angalimaza impilo yakho. Amafutha e-soya awahambisani ne-keto, kodwa kunezinye izindlela eziningi ezinempilo ezikhona.
Uwoyela wesoya ungamafutha emifino asetshenziswa kakhulu e-United States. Ikakhulukazi njengoba abantu abaningi besakholelwa ukuthi ukupheka nge-soy kunohlobo oluthile lwenzuzo yezempilo.
Kodwa futhi ukweleta ukuthandwa kwayo okuphezulu ngenxa yokuthi ingamafutha ashibhile ngokukhiqizwa kwawo ngobuningi kanye nokuthi abakhiqizi esetshenziswa ekudleni okugayiwe.
Ngakho-ke ake sibone yonke imininingwane ngokusho kwesayensi ngemuva kwemiphumela emzimbeni wala mafutha nokuthi kungani ingenye yamafutha amabi kakhulu empilweni yakho.
Ayini amafutha e-soya?
Amafutha kabhontshisi wesoya enziwa ngokucindezela ubhontshisi wesoya, ngendlela efana kakhulu nanoma yiluphi olunye uhlobo lwembewu. Futhi njengamanye amafutha embewu, iphezulu ku-polyunsaturated fatty acids (PUFAs) engazinzile.
Ukwakheka kwe-fatty acid kawoyela wesoya cishe ku-100 g:
- 58 g wamafutha e-polyunsaturated (ikakhulukazi i-linoleic ne-linolenic acid).
- 23 g wamafutha e-monounsaturated.
- 16 g wamafutha agcwele (njenge-palmitic kanye ne-stearic acid).
Amafutha kabhontshisi wesoya acebile ikakhulukazi ku-omega-6 fatty acid ebizwa ngokuthi i-linoleic acid, amafutha amabi awonakaliswa kalula ukushisa.
Njengoba ubona, la mafutha anamafutha aphansi uma kuqhathaniswa, yingakho abaningi bekholelwa ukuthi angamafutha okupheka "uphilile".
Ngokwezilinganiso ze-USDA, ubhontshisi wesoya ocutshungulwayo ungumthombo wesibili omkhulu wamafutha emifino, ngemuva nje kwamafutha esundu, kanye umthombo oyinhloko wamaprotheni okudla kwezilwane. Akumangalisi ukuthi abantu baseMelika bangabathengi besibili ngobukhulu bawoyela we-soya emhlabeni, okwesibili kumaShayina kuphela.
Ngaphezu kwe-60% yamafutha yemifino esetshenziswa e-United States ngamafutha e-soya, okuhlotshaniswa nokukhuluphala ngokweqile nezinye izimo zempilo. Itholakala ezimpahleni zesaladi, kufulawa wesoya, amasemishi, namajarini. Konke lokhu ngaphandle kokungena eqinisweni lokuthi iningi lale mikhiqizo liqukethe isoya ye-transgenic.
Kodwa-ke, manje sesiyazi ukuthi amafutha anamafutha agcwele, njenge amafutha esundu, banempilo kakhudlwana futhi abakaze bahlotshaniswe ngokuqondile nesifo senhliziyo. Kuvela ukuthi zingcono kakhulu empilweni yakho kunamafutha e-PUFA angazinzile, ikakhulukazi uma kuziwa ekuphekeni emazingeni okushisa aphezulu.
Akukhona nje kuphela ukuthi uwoyela wesoya awuzinzi kakhulu futhi wenza i-oxidize kalula. Imikhiqizo ye-soy nayo idume kabi ngokuthi i-allergenic, iyingozi ohlelweni lokugaya ukudla, futhi ingenye yamafutha e-hydrogenated kakhulu laphaya.
I-Linoleic Acid: Amafutha Amabi
Amafutha e-Polyunsaturated awawona amabi emzimbeni. Eqinisweni, kunezinhlobo ezimbili zama-PUFA, i-omega-3 fatty acids y omega-6, okubhekwa njengama-fatty acids abalulekile futhi adlala indima ebalulekile empilweni yethu yonke.
Kodwa izinhlobo ezithile zamafutha e-polyunsaturated azinzile kakhulu, zine-oxidized kalula, futhi zivusa ukuvuvukala.
I-Linoleic acid ingenye yazo. Futhi uwoyela wesoya unengxenye ye-linoleic acid.
Amafutha ane-linoleic acid ephezulu mabi ngisho nalapho esetshenziswa ekamelweni lokushisa. Kodwa ziba zimbi nakakhulu uma kushisa.
Lapho uwoyela wesoya we-linoleic ephezulu evezwa emazingeni okushisa aphezulu, akhiqiza ama-lipids ane-oxidized. Lawa ma-lipids ane-oxidized akhulisa ukuvuvukala egazini, ukwandisa ingozi ye-atherosclerosis (ukuqina kwemithambo yegazi) nesifo senhliziyo.
I-Los amafutha aphezulu ku-linoleic acid futhi ukungalingani kwesilinganiso se-omega-6 ne-omega-3. Isilinganiso esibhekwa sinempilo okungenani singu-4: 1, kodwa ochwepheshe abaningi bezempilo baphikisa ngokuthi isilinganiso se-1: 1 noma ngaphezulu esivuna i-omega-3 silungile.
Ngeshwa, amazinga aphezulu kakhulu e-omega-6s asetshenziswa emhlabeni wonke, njengesilinganiso esingu-1:12 noma esingu-1:25 esivuna i-omega-6s. Futhi amazinga aphezulu omega-6 ukwandisa ingozi yokukhuluphala, ukuvuvukala y ukuwohloka kwempilo yobuchopho.
Imiphumela emibi yamafutha e-soya
Umuntu angase acabange ukuthi akuyona into enkulu kangako, kodwa ukusetshenziswa okungapheli kwalowoyela kungabangela izinkinga zempilo ezingathi sína. Ukukhuluphala ngokweqile. Kodwa empeleni, kungenye nje ohlwini olude:
1.- Isifo sikashukela
Isifo sikashukela sohlobo 2 siwumphumela wamazinga kashukela aphezulu njalo, okulandelwa ukumelana ne-insulin noma ukukhiqizwa kwe-insulin engasebenzi kahle. Cishe i-90% yabantu abanesifo sikashukela sohlobo 2 bakhuluphele ngokweqile noma bakhuluphele.
Lokho kwenza ukukhuluphala kube yimbangela enkulu ekuthuthukisweni kwesifo sikashukela sohlobo 2.
Isibonelo, ukuzuza amafutha amaningi kuwuphawu oluqinisekile lokungasebenzi kahle kwe-insulin. Futhi lapho i-insulin iyeka ukusebenza kahle, amazinga kashukela egazini ahlala ephezulu, okuyinto kwandisa amathuba okuba nesifo esingamahlalakhona.
Ukudla okunothe nge-linoleic kuhlotshaniswa nokukhuluphala, njengoba sishilo ekuqaleni.
Ocwaningweni olwenziwe ngamagundane, 2 amaqembu amagundane enziwe. Amanye amagundane athole amafutha kakhukhunathi kanti amanye amafutha kakhukhunathi kanye namafutha kabhontshisi wesoya. Lapho idatha iqoqwa, amagundane afunzwa uwoyela wesoya ayenokungazweli kwe-insulin okwengeziwe, ayekhuluphele kakhulu, futhi enoshukela wegazi ophakeme kunamafutha kakhukhunathi afunzwe ngamagundane, konke okuyizici eziyingozi zesifo sikashukela.
2.- isifo sesibindi
Isibindi sisebenza kanzima ukuze silawule amazinga e-cholesterol, sikhiphe ubuthi egazini, sisize ekugayeni ukudla, sicubungule imisoco, futhi uhlu luqhubeke njalo. Ngakho-ke sibhekene nesinye sezitho eziyinhloko zomzimba.
Esinye sezimbangela eziyinhloko zokungasebenzi kahle kwesibindi okwanda ngokushesha kakhulu eminyakeni yamuva isifo sesibindi esinamafutha e-nonalcoholic (NAFLD). Ukuze ube nesilinganiso sokwanda onakho, okwamanje kuthinta ama-30-40% amaMelika.
Lokhu kunqwabelana kwamafutha esibindi se-visceral kuza nenani lezimpawu nezinkinga, okuhlanganisa:
- Ukukhathala
- Ubuhlungu besisu
- Ukuvuvukala kwesisu
- I-jaundice.
Futhi into ehlekisayo ngayo ukuthi i-NAFLD igwemeka kalula.
Enye yezimbangela eziyinhloko ze-NAFLD, yiqiniso, ukukhuluphala. Futhi ukukhuluphala ngokweqile kwenziwa kwanda kakhulu ngokusetshenziswa kokudla okugayiwe kakhulu okunothe ngama-carbohydrate namafutha omega-6.
Amafutha e-soya, ikakhulukazi, abonakala efaka isandla ku-NAFLD.
Imiphumela evela ocwaningweni olufanayo lwamagundane iphakamisa ukuthi amagundane ekudleni okunothe ngowoyela wesoya ayethambekele kakhulu ezifweni ze-metabolic, kuhlanganise nesibindi esinamafutha.
3.- isifo senhliziyo
Una vez más, ukukhuluphala ngokweqile kwandisa ingozi yesifo senhliziyoNgakho-ke, ngencazelo, noma yini enomthelela ekukhuluphaleni izokwandisa ingozi yesifo senhliziyo.
Kodwa-ke, uma kuziwa enhliziyweni yakho, uwoyela we-soya ungaba nemiphumela emibi ngaphezu kokukwenza ube namafutha. Kungase futhi kubangele:
- I-lipid peroxidation: Ama-lipids ane-oxidized, akhiqizwe ekuphekeni ama-PUFA afana namafutha kabhontshisi, anomthelela ekwakhiweni kwe-atherosclerosis, eyaziwa nangokuthi imithambo eqinile, okuwuhlobo lwe I-Cardíaca ye-enfermedad.
- Ukusetshenziswa okuphezulu kwe-O-6: Omude ukusetshenziswa kwe i-omega-6 ikhulisa ukuvuvukala, isici esibalulekile ku Ingozi ye-CVD.
- I-HDL ephansiUkudla okunothe ngowoyela wesoya kwehlisa i-cholesterol ye-HDL (i-cholesterol "enhle"), okungase kubonise ukwehla ukuthuthwa kwe-cholesterol.
Ingxenye Yamafutha Kabhontshisi Wesoya (PHSO) mubi nakakhulu. I-PHSO ingamafutha e-trans, amafutha angatholakali emvelweni futhi ahlobene kakhulu ne- ukuphazamiseka kwe-metabolic nesifo senhliziyo.
Olunye ucwaningo lwabonisa ukuthi kumagundane, ukudla kwe-PHSO kuphakamisa amazinga ezinhlayiyana okuthiwa i-Lp (a). Kungenzeka awukaze uzwe ngakho, kodwa i-Lp (a) iyi-lipid eyingozi kakhulu laphaya. Abacwaningi babonise ukuthi, kubantu, i-Lp ephakeme (a) ibangela isifo senhliziyo.
Ngokusobala, lawa akuwona amafutha anenhliziyo enempilo.
Gwema uwoyela wesoya
Amafutha abalulekile ukuze umzimba wakho udale amahomoni nama-neurotransmitters. Umzimba wakho uthanda nokukhipha ama-ketone emafutheni, okuwuhlobo lwamandla olusebenza kahle kuneglucose kanye nomgomo oyinhloko wokudla kwe-keto.
Kodwa ukukhetha amafutha afanele okudla kungaba nzima, ikakhulukazi uma uqala ukudla okune-ketogenic.
Into eyodwa eqinisekile: hlala kude namafutha kabhontshisi nganoma iyiphi indlela. Ayizinzile kakhulu (inempilo yeshelufu ephansi), ifakwa kalula nge-oxid, futhi ixhumene nokukhuluphala, isifo sikashukela, isifo senhliziyo, nesibindi esinamafutha.
Kunalokho, nikeza umzimba wakho lokho okufunayo: amafutha azinzile, anomsoco, kanye ne-ketogenic. Futhi lokho ngaphezu kwalokho, banambitha kangcono kakhulu kunamafutha e-soya.
Imininingwane yezempilo
Usayizi Wokukhonza: I-1 Scoop
| Igama | I-Valor |
|---|---|
| Ama-carbohydrate amaningi | 0,0 g |
| Amafutha | 14,0 g |
| Amaprotheni | 0,0 g |
| Ingqikithi yama-carbohydrate | 0,0 g |
| Intambo | 0,0 g |
| Amakhalori | 124 |
Umthombo: USDA
