Ua ʻike ʻia ʻo Soy a me nā legumes he kumu maikaʻi loa ia o ka protein etika no nā mea kanu a me nā vegans. Akā me ka protein soy a me nā pī me ka pī - ʻaʻole maʻalahi nā mea āpau! Pehea e hoʻopuni ai i nā "pitfalls" o ka hoʻohana ʻana i ka legume - heluhelu i kēia ʻatikala.
No ka poʻe e hoʻololi i ka meaʻai meaʻai a i ʻole vegan, e kū mai ka nīnau - pehea e loaʻa ai ka protein inā ʻaʻole au e ʻai i ka ʻiʻo? ʻOiaʻiʻo, ʻaʻole ia he pilikia - ʻoi aku ka nui ma lalo - akā ʻo ka pinepine ka pane ʻo "". Inā he meaʻai meaʻai hou, hoʻomaka ka vegan e "hoʻololi i ka ʻiʻo me ka soybeans", hilinaʻi ikaika i ka soy a me nā legumes, hoʻomaka nā kinoea e hōʻeha iā ia, a ʻo kēia wale nō ka ʻāpana ʻike ʻia o ka hau hau. ʻO ka hopena, aia ka huhū: "Ua haʻi ʻia iaʻu he olakino maikaʻi ka meaʻai meaʻai, akā ʻaʻole kūpono kēia i koʻu ʻōpū." ʻOiaʻiʻo, ua maikaʻi kou ʻōpū i ka wā mua! A me ka meaʻai meaʻai pū kekahi! A - ma ke ala, me ka ʻai etika. Pono ʻoe e aʻo liʻiliʻi i ke ʻano o ka protein i loko o ka pī a me ka pī, a pehea e "hana" me ia.
“E lawe wale a…” ʻO ka hoʻomaka ʻana e ʻai i nā legumes he ala paʻa i ka maʻi, ʻaʻole ke olakino!
ʻO nā kiʻi "hoʻoikaika" ma ka Pūnaewele, i manaʻo ʻia e hōʻike ana i ka ʻokoʻa a me nā pōmaikaʻi o ka meaʻai meaʻai, hiki ke alakaʻi hewa pinepine ʻia: ʻo ka pinepine ma luna o ia pā he 70% legumes, 10% nā mea kanu a me 20% kekahi ʻaoʻao ʻaoʻao like ʻole e like me ka laiki keʻokeʻo. aiʻole pasta. ʻO kēia… he meaʻai maikaʻi ʻole e alakaʻi ai i ka meaʻai meaʻai a me ke ola kino. Pono ʻoe e hoʻomaopopo he kiʻi wale nō ia mau kiʻi! ʻO kā lākou mea kākau he mau kiʻi kiʻi studio, ʻaʻole nā meaʻai meaʻai.
Ke hilinaʻi nei kekahi mau mea pāʻani vegan i nā legumes (kokoke "e like me ka mea hoʻoikaika"), no ka mea pono lākou i ka nui o ka protein i kēlā me kēia lā - akā pono ʻoe e uku i nā legumes me ka hui pū ʻana o nā huahana, ka ʻai ʻana i nā meaʻai meaʻai kūikawā, nā mea ʻala Ayurvedic. ʻO ka ʻōpū maʻamau, me ke kōkua ʻole, ʻaʻole ia e pale i ka nui o nā legumes! A ʻo ka pancreas pū kekahi.
Inā mākou e kamaʻilio e pili ana i ka protein no nā ʻiʻo, a laila ʻo ka mea maikaʻi loa no ka meaʻai meaʻai he waiu (casein). No nā vegans - nā meaʻai nui: spirulina a me nā mea ʻē aʻe. Akā ʻaʻole SOY.
I nā haʻuki, mai ka manaʻo o ka hoʻonui ʻana i ka synthesis protein i ka wā lōʻihi, kūpono nā mea hoʻohui (maʻamau i ka pauka) mai ka protein waiū. A maikaʻi hoʻi i hoʻolaha nui ʻia ("whey protein"), akā no ka hoʻoulu wikiwiki ʻana o ka synthesis protein. ʻOkoʻa ka helu o ka absorption o kēia mau mea, no laila hoʻohui pinepine nā mea pāʻani i kēia mau ʻano mea hoʻohui ʻelua. Akā no ka mea makemake mākou i ka hoʻohana maʻamau o 2500 calories wale nō i kēlā me kēia lā i ka haku ʻana o nā huahana kūlohelohe, ʻo nā mea pāʻani no mākou he alakaʻi wale nō no ka "logic" o ka lawe ʻana i ka protein pono. Inā he haʻahaʻa kou kaumaha o ke kino - a hiki mai kēia ma hope o ka haʻalele ʻana i ka ʻiʻo, ʻoi aku hoʻi i ka makahiki mua o ka ʻai meaʻai maka - a laila ma muli o ka ʻai pono ʻana o ka protein ethical a me ka hoʻomaʻamaʻa kūpono, e loaʻa mālie ʻoe i ke kaumaha maʻamau. (mea kanu a me vegans).
Inā ʻaʻole ʻoe makemake a makemake ʻole paha i nā huahana waiu - no ka poʻe he nui, ʻo ka hōʻole ʻana i ka waiū bipi he hōʻailona ia o ka mālama ʻana i nā holoholona - pono ʻoe e hilinaʻi i nā legumes. Akā, he ʻoiaʻiʻo anei i loaʻa i ka soybeans, lentils a me ka pī ka "maikaʻi" a me ka "ʻoi loa" ka protein no nā vegans vegetarian? Aole he oiaio. E ʻōlelo wau, ma kahi ʻē - "mai manaʻo i ka maikaʻi mai ka pī." Akā nā hopena - e hana ʻoe iā ʻoe iho, a i kēia manawa e pili ana i nā ʻoiaʻiʻo.
Aia ma ka liʻiliʻi he 2 mau manawa ʻoi aku ka nui o ka protein i nā legumes ma mua o nā huahana palaoa: raiki, palaoa, etc.
No laila, ʻo nā legumes: soybeans, beans, lentils, ʻaʻole ka laiki a i ʻole ka palaoa, ʻo ia ka mea maʻamau i kapa ʻia "no ka hoʻopuka ʻana i ka protein." Aka, he naauao anei? E noʻonoʻo kākou.
ʻO kahi papa inoa liʻiliʻi o ka protein ma ka 100g hua maloʻo o nā cereals kaulana:
- Lentil: 24,0 g
- Mash: 23,5 g
- Piʻi: 21,0 g
- Piʻi: 20,5 g
- ʻO Chickpea: 20,1 g
- ʻO ka palaoa soy: 13 g
- Millet groats: 11,5 g
- Oatmeal: 11,0 g
- ʻO nā kīʻaha Buckwheat: 10,8 g
- ʻO ka bale momi: 9,3 g
- ʻO nā laiki: 7,0 g
Akā ke kali nei ka pīhoihoi maikaʻi ʻole iā mākou i ka helu ʻana i ka ʻike maoli o ka protein i loko o kēia mau huahana, e noʻonoʻo ana i ka ʻoiaʻiʻo o nā kiʻi ma luna nei no nā cereals maloʻo (ʻo kona ʻano wai ma kahi o 15%). Ke hoʻolapalapa mākou i ka laiki, ka lentil, a i ʻole nā palaoa ʻē aʻe, e piʻi ka nui o ka wai. ʻO ia ke ʻano o ka emi ʻana o ka waiwai maoli o ka protein. No laila ua hewa nā helu i luna? hewa. ʻO ka "nani" 24 g i nā lentil maloʻo e huli i loko o ka huahana i hoʻopau waleʻia (lentils paila) - a mākou eʻai ai. (E nānā pū – i nā meaʻai like ʻole, me nā legumes, i ka huahana i hoʻopau ʻia – e like me ka helu ʻana o ka ʻenekini huli Google a, ʻo ka mea maʻamau, nā pūnaewele meaʻai o ke Komohana).
ʻO ka helu ʻana i ka ʻike protein maoli i loko o nā cereals i helu ʻia ma luna nei e kōkua iā ʻoe e hōʻole i ke komo ʻana i kahi kūlana awkward i ka mea mau loa, ʻaʻole pono, akā e hoʻomohala i nā hoʻopaʻapaʻa noʻonoʻo koʻikoʻi me nā mea ʻai ʻai "kahi i ʻoi aku ka nui o ka protein". ʻO kā mākou kāleka pu i kahi kūpono kūpono i ka meaʻai, ʻaʻole mai nā manaʻo ("makemake wau - a ʻai wau ia!"), Akā mai ka meaʻai.
Eia kekahi, ʻo kekahi pōhaku koʻikoʻi i loko o kā mākou māla bean-soy ʻo ia ka digestibility maikaʻi ʻole o ka protein soy. Inā mākou e noʻonoʻo i ka helu maʻemaʻe o ka ʻike protein i loko o kahi huahana maloʻo, paʻa paʻa ka soybeans i ka wahi mua: ma hope o nā mea a pau, loaʻa iā ia he 50% protein (e pili ana i ka ʻano) no ke kaumaha o ka huahana maloʻo: ʻike ʻia kēia. ua like ia me 50 g protein no 100 g cereal !! Akā ... inā ʻaʻole ʻoe e noʻonoʻo i ka kuke ʻana a me ka "dissolution" o kēia%% ratio o ka protein i loko o ka wai i loko o ka cereal i hoʻolapalapa ʻia (a mākou i loiloi ai ma ka paukū ma luna) - ʻaʻole maʻalahi ka soy protein.
ʻOiai ka hoʻohana pinepine ʻia ʻana o ka soy ma ke ʻano he "mea pani" no ka protein holoholona - ʻo ka poʻe i hoʻololi wale i ka vegetarianism he "kūʻai hoʻopunipuni". He huahana maikaʻi ka Soy, ʻaʻole maikaʻi ka ʻiʻo. Akā ʻaʻole ʻo soy he "mea pani" no ka ʻiʻo, incl. ka nui o ka huaora B12.
ʻO "Minus meat, plus soy" kahi meaʻai no ka pōʻino no ke olakino.
I ka manawa pinepine ma ka Pūnaewele hiki iā ʻoe ke loaʻa i ka ʻike hoʻoikaika pololei, akā ʻaʻole pololei ka ʻike i ʻōlelo ʻia "ʻaʻole haʻahaʻa ka protein soy i ka maikaʻi ma mua o nā protein holoholona", a i ʻole ka "pea (koho: soy) protein e maʻalahi ke ʻeli ʻia". ʻAʻole ʻoiaʻiʻo. A, ma ke ala, hiki i ka ʻoihana soybean ma ka US a me ka Russian Federation ke hoʻokūkū ma ke ʻano o ka huli ʻana me ka lāʻau lapaʻau ʻoihana! He maikaʻi ke ʻike i ka ʻoiaʻiʻo:
· Hiki ke hoʻopili ʻia ka protein soy e ke kino o ke kanaka e ka 70%, e pili ana i ka mālama ʻana i ka wela: loaʻa i ka soy nā toxins, incl. , no laila, hoʻolapalapa ʻia nā soybeans no ka liʻiliʻi o 15-25 mau minuke;
· Loaʻa i ka soy palaoa holoʻokoʻa ka mea i kapa ʻia ʻo "": he mau mea ʻino kēia e pale ai i ka absorption o kekahi mau protein i loko o ka ʻōnaehana digestive. He mea paʻakikī loa ka helu ʻana i ko lākou hopena i ka %%, no ka mea, ʻo ka hapa o lākou (e 30-40%) nalowale i kā lākou hana ma ka ʻōpū. ʻO ke koena e komo i ka duodenum, kahi, ʻo ia hoʻi, hoʻomaka ia e "hakakā" me nā enzyme i hūnā ʻia e ia. Ua koi ʻia ka pancreas e hana "no ka soy" ʻoi aku ka nui o kēia mau enzyme ma mua o ka mea i ʻae ʻia no ke olakino (hōʻoia ʻia i nā ʻiole). ʻO ka hopena, hiki iā ʻoe ke maʻalahi a pēlā aku. Ma ke ʻano, mai ka ʻai ʻia e nā holoholona. ʻAʻole makemake ʻo Soy e ʻai ʻia!
ʻO ka mea pōʻino, ʻaʻole hiki ke kapa ʻia ʻo Soy protein no nā kānaka, a ʻaʻole ia he "like me ka bioavailability i ka hua manu a me nā protein holoholona ʻē aʻe" (e like me ke kākau ʻana o kekahi mau pūnaewele hewa ʻole). ʻO kēia kekahi ʻano o ka "haʻahaʻa haʻahaʻa" hoʻonāukiuki no ka veganism, ʻaʻole i mahalo i kāna mau mea hoʻolaha! ʻO ka manaʻo maoli o ka veganism ʻaʻole ia he "ʻoi aku ka maikaʻi" o kekahi huahana ma mua o ka ʻiʻo ma muli o kona waiwai waiwai: ʻoi aku ka maikaʻi o kekahi huahana ma mua o ka ʻiʻo no ka mea he mea make ka ʻiʻo. He mea maʻalahi loa ka hoʻopaʻa ʻana i ka soy protein a me ka soy ponoʻī (a me nā legumes ʻē aʻe) ma ke ʻano he paʻakikī loa ke ʻeli ʻana i ke kino kanaka. ʻOiai ma hope o ka mālama wela lōʻihi.
· Manaʻo ka poʻe ʻepekema he nui nā mea ʻino ʻē aʻe i loko o ka soybeans, incl. ʻaʻole i ʻike ʻia ka mahana, ʻaʻole hoʻi i ka hui pū ʻana o nā huahana soy me ka alkalizing. Hiki ke hoʻoneʻe ʻia kēia mau mea ʻino mai ka soybeans i loko o kahi keʻena kemika…
Eia kekahi, aia kekahi mau hōʻike e pili ana ka hoʻohana mau ʻana i ka soy i ka hoʻokumu ʻana o nā pōhaku a me ka gallbladder. Akā,ʻaʻole pono kēia e hoʻoweliweli i ka poʻe iʻaiʻole i ka "hoʻokahi" soybeans, akā e hoʻokomo i ka soybeans i kaʻai piha.
ʻO ka mea hope loa, ʻo nā kuhiakau e pale ana ka protein soy i ka maʻi puʻuwai e 20% a ʻoi aku paha (ʻike mai 1995) i nā haʻawina ma hope o 2000 a ma waho. Ma ka helu helu, hiki i ka ʻai soy maʻamau ke lawe mai ma kahi o 3% o ka puʻuwai olakino. ʻOiai, ʻoiaʻiʻo, i ka wā e hiki mai ana, a he mea nui kēia. Eia kekahi, inā mākou e kamaʻilio e pili ana i ka hāʻawi ʻana i ka ʻiʻo, pono mākou e "hoʻohui" i ka 3-20% i kēia mau 25%. ʻO ka hōʻuluʻulu ʻana, "" ʻaʻole ia he 3%!
Ano, nūhou maikaʻi! Ke aʻo aku kekahi i ka soybeans, beans, legumes, pono nō hoʻi e hoʻomanaʻo a hoʻopaʻapaʻa ma aneʻi pono ʻoe e ʻike i nā hui meaʻai pono.
No laila, ʻo ka ʻai ʻana i hoʻokahi pī a i ʻole hoʻokahi lentil he ala ʻoiaʻiʻo ia e hoʻohū ai a me ke kinoea. Inā hoʻohui ʻoe i ka lentil me ka laiki a kuke - ʻaʻohe pilikia, ma ke ʻano ʻē - nā pono o ka ʻai ʻana! Lawe ʻia ka lentil melemele a ʻalani a me ka laiki basmati - ua kapa ʻia ka meaʻai meaʻai he khichri, a hoʻohana ʻia ma Ayurveda no nā pilikia digestive.
· ʻAʻole hui pū ʻo Soy me nā legumes ʻē aʻe.
Hele maikaʻi ʻo Soy me nā mea kanu.
No ka pale ʻana i ke kinoea, pono e hoʻohui ʻia nā mea ʻala i nā kīʻaha mai nā legumes, soybeans: cardamom, nutmeg, oregano, mint, rosemary, saffron, fennel a me nā mea ʻē aʻe. ʻO ke kūpono, ʻo ia a no ka nui o nā mea lapaʻau Ayurveda e haʻi iā ʻoe.
ʻAʻole loaʻa i ka soy ka gluten. Eia kekahi, kakaikahi loa ka allergy soy i nā mākua. He palekana ke ʻai ʻana i ka soya!
ʻono loa, ʻai a olakino. ʻO lākou, ʻaʻole like me ka soybeans, ʻoiaʻiʻo, ʻaʻole pono e hoʻomoʻi ʻia a hoʻolapalapa ʻia!) ʻOiai pono e mālama ʻia ka ʻenehana no ka germination kūpono.
ʻO ka ʻōlelo aʻo maʻalahi: aloha i nā legumes - mai poina e hoʻohui i ko lākou alchemy i loko me ka wai. Akā ʻo ke koʻikoʻi, pono lākou i ka manawa kūpono no nā legumes e poina i ka "gas":
- Piʻi: hoʻomoʻa no 12 mau hola, e kuke no 60 mau minuke.
- Peas (holo): hoʻomoʻa i nā hola 2-3, e kuke no 60-90 mau minuke. Hoʻomoʻa ʻia nā pī i ʻoki ʻia no hoʻokahi hola me ka ʻole o ka pulu.
- Lentils (brown): e hoʻomoʻa i nā hola 1-3, e kuke no 40 mau minuke.
- Hoʻomoʻa ʻia nā lentil melemele, ʻalani no 10-15 mau minuke (i loko o kahi kīʻaha kaomi, akā ʻaʻole i loko o ka alumini! - ʻoi aku ka wikiwiki), ʻōmaʻomaʻo - 30 mau minuke.
- ʻO Chickpeas: hoʻonā no 4 mau hola, hoʻolapalapa no 2 mau hola. Ke koho: e hoʻokuʻu i nā hola 10-12, e kuke no 10-20 mau minuke. – a hiki i ka makaukau.
- Mash: e hoʻolapalapa no 30 mau minuke. Ke koho: e hoʻomaha no nā hola 10-12, e ʻai i ka mea hou (kūpono no ka saladi).
- Soybeans (beans, maloʻo): e hoʻomoʻa no 12 mau hola, e hoʻolapalapa no 25-90 mau minuke (e pili ana i nā ʻano like ʻole a me ka meaʻai).
ʻO ka mea makemake ʻole e hoʻolilo i ka manawa "hoʻomaʻamaʻa" i nā soybeans, e hoʻomanaʻo mai iaʻu: he nui nā huahana ʻono a maikaʻi mai ia mea, me ka ʻoiaʻiʻo, a!
A ʻo ka mea hope loa: ka "pōʻino" o nā soybeans i hoʻololi ʻia e ka ʻepekema. Hoʻohana ʻia ka soybeans "GMO" e hānai i nā holoholona, ʻaʻole i nā kānaka, no laila he ala hoʻopunipuni. Eia kekahi, ua pāpā ʻia ka mahi ʻana i nā soybeans i hoʻololi ʻia ma ka Russian Federation. ʻAʻohe mea e hopohopo ai nā mea kanu a me nā vegan!