He mea pono paha ka Soy no ka poe ola ma'i a me ka poe e loaa ana i ka ma'i kanesa
Ke ulu nei ka heluna o nā hōʻike noiʻi e hōʻike ana e hiki i nā meaʻai soya ke kōkua i ka pale a mālama i ka maʻi kanesa. ʻO nā mea ikaika o ka soybeans i manaʻo ʻia ke kuleana o kēia hopena maikaʻi ʻo nā isoflavones (isoflavonoids), ʻo ia ka mea nui loa (ʻo ia ka hapalua o nā isoflavones āpau i ka soybeans) he genistein. Loaʻa iā Genistein ka hiki ke hoʻopaʻa i nā mea loaʻa estrogen a hoʻopaʻa hapa i nā hopena maʻi o ka estrogen. Ma muli o kēia, hoʻemi ia i ka ulu ʻana o nā maʻi maʻi e pili ana i ka estrogen, e like me ka umauma a me ka maʻi maʻi ovarian.
Eia kekahi, hiki i ka genistein ke hoʻopaʻa i ke ʻano like me ka testosterone receptors, a laila e kaupalena ʻia ka ulu ʻana o ka maʻi prostate. Loaʻa iā Genistein kekahi mau waiwai ʻē aʻe - ke keʻakeʻa nei ia i ka hoʻomohala ʻana o ka angiogenesis (ke kumu e hana ai nā ʻōpū i kā lākou mau ʻupena koko e hoʻoikaika ai i ko lākou ulu ʻana) a me nā enzymes (e like me tyrosine kinase) e pili pono ana i ka ulu a me ka hoʻoponopono ʻana i ka hana maʻi maʻi ʻaʻai. Ua manaʻo ʻia kēia mau waiwai o genistein e kōkua i ka hakakā ʻana i nā maʻi maʻi like ʻole.
Loaʻa ka nui o nā isoflavones e pono ai i ka poʻe maʻi maʻi i kēlā me kēia lā i ʻelua a ʻekolu mau lawelawe o nā huahana soy. Hoʻokahi kīʻaha wale nō ka lawelawe ʻana i ka waiū soy; ʻEhā auneke wale nō ka lawelawe ʻana o ka tofu (ma kahi o hoʻokahi haneli kalama). I Iapana, a me Kina a me Singapore, ʻo ka ʻai ʻana i nā meaʻai soy i manaʻoʻiʻo ʻia ke kuleana nui no ka haʻahaʻa o ka maʻi ʻōpū, ka umauma a me ka prostate. ʻO kekahi kumu meaʻai koʻikoʻi ʻo ka ʻai ʻana i nā momona haʻahaʻa haʻahaʻa. Me ka tofu, ʻai ka poʻe Kepani i ka miso soup, nato a me ka tempeh, a me nā huahana soy ʻē aʻe. Mahalo i kēia, loaʻa i ko lākou kino ka 40-120 mg o soy isoflavones i kēlā me kēia lā. ʻO ka meaʻai maʻamau o ʻEulopa aia ma lalo o 5 mg o isoflavones i kēlā me kēia lā.
Pono ka poʻe me ka maʻi kanesa i ka meaʻai kiʻekiʻe-calorie, kiʻekiʻe-protein, haʻahaʻa momona. ʻO nā meaʻai soy he kiʻekiʻe ka protein a haʻahaʻa i ka momona. No ka laʻana, ma kahi o 33% o nā calorie i ka tofu Iapana mai ka momona.
Hāʻawi kekahi mau mea hana i ka pauka soy protein no nā mea inu i loaʻa nā isoflavones i hoʻohui ʻia, a me nā paʻakai phytic acid a me nā saponins. Kuhi ʻia kēia huahana i nā poʻe i hiki ʻole ke ʻai i nā huahana soy a ʻaʻole hiki ke loaʻa i ka nui o nā mea pono e pono ai (60-120 mg i kēlā me kēia lā). Aia ka pauka he 60mg o isoflavones i loko o kahi lawelawe 28g. He kumu waiwai nui ia o ka protein me 13g no ka lawelawe ʻana a ʻaʻole ia mai ka soy polysaccharides e hoʻoulu ai i ka ʻai ʻana a me ka flatulence. Ma ka hoʻohui ʻana i ka pauka i loko o kahi huila me ka yogurt a me nā huaʻai, hiki iā ʻoe ke loaʻa i kahi kīʻaha ʻono me ka lawa o ka fiber, carbohydrates, vitamina, a me kahi liʻiliʻi o nā momona olakino. ʻO nā poʻe maʻi maʻi maʻi ʻaʻole e ʻai i nā huahana soy e ʻōlelo ʻia e ʻai i ʻelua mau ʻāpana inu i ka lā. Hiki ke hoʻohui ʻia kēia pauka i nā kīʻaha me ka tofu a me ka laiki, a laila e loaʻa ai ke kaulike o nā protein a me nā haʻahaʻa.
Hiki i nā poʻe me ke kanesa ke loaʻa nā pilikia e like me ka emi ʻana o ka ʻai. ʻO kekahi hapa, he hopena kēia o ka hana o nā pūnaeho maʻi kanesa a me nā hopena o ka ʻōnaehana pale, a ma kahi hapa - ka hopena o ka lāʻau anti-cancer maʻamau. Hoʻemi ʻia ka nui o ka meaʻai. Ma kahi o ʻekolu ʻai i ka lā, hiki i ka mea maʻi ke neʻe i ʻehā a i ʻeono mau ʻai, e hāʻawi ana i ke kino i ka nui o nā meaʻai pono.
ʻOiai ʻoi aku ka maikaʻi o nā meaʻai maoli me kahi ʻano meaʻai like ʻole e like me ka meaʻai. ʻo kēia mau mea hope, ʻoi aku ka maikaʻi.
ʻO kahi laʻana, ʻo tofu ka huahana hiki ke hoʻohana ʻia e hoʻonui i ka meaʻai o nā maʻi maʻi maʻi; i ka manawa like, hāʻawi ia i ke kino me nā isoflavones.
E like me ke kānāwai, kūʻai ʻia ka tofu i loko o nā ʻeke. Ma hope o ka wehe ʻana i ka pūʻolo, holoi i ka tofu, ʻokiʻoki i nā ʻāpana i ka nui i makemake ʻia, a mālama i ke koena i loko o ka wai, i loko o kahi pahu pani, i loko o ka friji. Pono e hoʻololi i ka wai i kēlā me kēia manawa e lawe ʻia ai ka tofu, a i ʻole i kēlā me kēia lā. Pono e hoʻohana ʻia ka tofu i wehe ʻia i loko o ʻelima mau lā. Hiki ke wela ka tofu i ka umu.
ʻO ka laiki kahi meaʻai waiwai nui i nā kalapona a me nā calorie. He maʻalahi ke komo ʻana e ke kino. Hoʻokahi kīʻaha laiki i kālua ʻia he 223 kaloli, 4,1 g o ka protein, 49 g o nā ʻakika, a me 6 g o ka momona. He mea kūpono ka mea kuke laiki no ka kuke ʻana i ka laiki a hōʻoia i ka hopena maikaʻi. Hiki ke mālama ʻia ka laiki i hoʻomoʻa ʻia i loko o kahi pahu i uhi ʻia i loko o ka friji a hoʻomaʻamaʻa hou ʻia i loko o hoʻokahi minuke.
Ma keʻano laulā, hiki i ka tofu a me ka laiki ke lilo i kumu o nā meaʻai pono a pau - nā calorie, nā protein a me nā carbohydrates. I ka manawa like, loaʻa iā lākou ka liʻiliʻi o ka momona.
ʻO nā mea inu meaʻai he hui ia o nā huaora a me nā minela. Loaʻa nā mea hoʻohui meaʻai ma ke ʻano papa. Eia naʻe, ʻaʻole i loaʻa i kēia mau huahana nā phytonutrients e like me nā isoflavones i loaʻa i ka soy.
Hiki iā ʻoe ke hoʻohui i ka tofu a me ka laiki me nā mea kanu, kahi kumu o nā haʻalulu hou. Inā makemake ʻia ka momona hou, hiki ke hoʻohui ʻia kahi kīpē o ka ʻaila mea kanu (85% o kā lākou mau calorie ma ke ʻano o ka momona; ʻo ke koena he protein)
He haʻahaʻa i ka momona a me ka fiber, kūpono ka tofu ma ke ʻano he meaʻai a i ʻole, me nā mea ʻē aʻe, ma ke ʻano he ʻai piha. ʻO ka nui o ia meaʻai, ma ke ʻano chewed, ʻaʻole i ʻoi aku ka nui o ka nui o nā huahana wai. ʻO ka mea nui, ʻo ke kumukūʻai o ka ʻai ʻana i ka tofu a me ka laiki me nā mea hoʻohui huaora a me nā minerala he hapakolu o ke kumukūʻai o nā mea inu momona.