Namuhla, emashalofini ezitolo, imikhiqizo ye-soy ayatholakala kokubili ifomu elicacile nelithi "ukwakheka". Isibonelo, wonke umuntu uyazi ukuthi i-tofu iyona ushizi. Kodwa abakhiqizi bakhetha ukungafaki ezinhlobonhlobo zezinsizi, namaprotheni amaningi. Ake sicabangele, ngabe imikhiqizo ye-soya iyasiza futhi ngabe kuyadingeka yini ukuba ifake phakathi kwesilinganiso?
I-Soy nemikhiqizo ye-soy
Izwe liyazi isobho isikhathi eside kakhulu: laqala ukulimalwa ngasekupheleni kuka-2800 BC ngaphambi kwenkathi entsha eChina. Lesi yisitshalo saminyaka yonke, esibizwa ngokuthi i-legumes. Njengabo bonke abameleli bekilasi, i-soy ithwala ama-pods.
Kuze kube manje, i-soy ibhekwa njengeprotheni emifino engabizi kakhulu futhi ethandwa kakhulu, ikhiqiza ubisi, ushizi kanye nenyama esikhundleni, esithandwa kakhulu phakathi kwalabo abaye bancika emanzini futhi bashiya yonke imikhiqizo yemvelaphi yezilwane. Naphezu kokuthi le phrotheni ine-index ye-biological value index, futhi ayikhuthazwa kubagijimi (kungcono ukusebenzisa i-whey noma i-egg white), kubantu abangasebenzi ukwenza isisindo somzimba, lokhu kuyindlela eyamukelekayo.
Ngamanye amazwi, uma ungumlimi wezitshalo futhi ungafuni ukuba nezinkinga zempilo, ubisi luwumthombo omuhle kakhulu wemiprotheni yemifino, okumele ibe khona nsuku zonke ekudleni.
Iwusizo kakhulu ezithombeni kanye nemikhiqizo yobisi "yobisi" - ushizi, ubisi. Yiqiniso, akuzona eziwusizo njengemvelo, kodwa kungcono kunanoma yini. Kodwa umuntu ongenqabe ukusebenzisa amaprotheni wesilwane, angenzi ukhetho ngokumelene nalabo ababambe iqhaza.
Okuqukethwe kwe-caloric yemikhiqizo ye-soy
Cabanga ukuthi kufaneleka kanjani ukudla kungokwemikhiqizo ye-soy. Ingabe ilula kakhulu kunejwayelekile? Cabanga ngemikhiqizo ethandwayo bese uwaqhathanisa nama-substitutes abo engokwemvelo:
- USoy tofu usetshenziselwa ushizi. Ku-tofu kuphela engu-73 kcal nge-100 g, okungu-8 g weprotheni. Uma uthatha ushizi ojwayelekile, isibonelo, isiRashiya, unama-363 kcal nama-24 amagremu wamaprotheni nge-100 g yomkhiqizo. I-Tofu ihola ngokukhethekile - iphindwe izikhathi ezingu-5 futhi ukudla kuhle kakhulu.
- Amafutha we-soya . Amafutha omquba omswakama, ama-kilojoule afana ncamashi nemifino evamile - 899 kcal nge 100 g yomkhiqizo. Ngakho-ke, akukho mqondo wokufaka esikhundleni samafutha avamile nge-soya, kokubili ukwakheka okufanayo nokusebenza kwamandla.
- Ufulawa we-Soy esikhundleni somfula ovuthiwe ukolweni. Inokuqukethwe kwekhalori yama-385 amayunithi, futhi evamile - 342 kcal. Kodwa-ke, zikhiqiza inguqulo yamafutha efulawa onjalo, okulula kakhulu, kodwa akulula ukuthola lokho emashalofini.
- Soy ubisi . Yenziwa emva kwezinyathelo eziningi eziyinkimbinkimbi kumabhontshisi ajwayelekile we soya. Kulungile kakhulu ukubiza lokhu "isiphuzo sosa", kodwa ngenxa yokufana nobisi, leli gama livame kakhulu. Akunamakha, ngakho-ke cishe wonke umuntu angayiphuza, ngisho nalabo abangabekezeli ubisi oluvamile. Uma ungenalo isisindo, akusizi ngalutho ukufaka esikhundleni salo ngobisi oluvamile, ngoba okuqukethwe kwekhalori yemikhiqizo ye-soy i-54 kcal, nobisi lwezinkomo ezijwayelekile
Ubisi olunamafutha we-2.5% lunenani lamandla amayunithi angu-52. - Soy inyama ngumkhiqizo odumile kakhulu kunalokho kubonakala ekuqaleni. Ngandlela-thile itholakala emasosini amaningi ashibhile namasoseji, emikhiqizweni engapheli. E-Turkey, inikwe emahhotela kaningi, njengoba inyama yezilwane kuleli zwe ingavamile kakhulu. Ukudla inyama kunama-caloric kakhulu kunokujwayelekile - 296 kcal kuya ku-187 kcal (enkomo).
Ukubamba iqhaza, singasho ukuthi yonke imikhiqizo ye-soy yokudla okunomsoco ngenhloso yokulahlekelwa isisindo kuphela ushizi (i-cottage cheese) tofu inhle. Yonke imikhiqizo kufanele ishiywe kulabo, ngenxa yezinkolelo zabo, abangakulungeli ukudla amaprotheni wesilwane.