Soya ndi nyemba zimadziwika kuti ndi magwero abwino kwambiri a mapuloteni abwino kwa omwe amadya zakudya zamasamba ndi ndiwo zamasamba. Koma ndi mapuloteni a soya ndi nyemba ndi nandolo - sizinthu zonse zosavuta! Momwe mungayendere "misampha" ya zakudya za nyemba - werengani nkhaniyi.
Kwa iwo omwe amasinthira ku zakudya zamasamba kapena zamasamba, funso limakhalapo - momwe mungapezere mapuloteni ngati sindidya nyama? Kwenikweni, ili si vuto - zambiri pazomwe zili pansipa - koma nthawi zambiri yankho ndi "". Ngati wamasamba wopangidwa kumene, wamasamba amayamba "kusintha nyama ndi soya", atatsamira kwambiri soya ndi nyemba, mipweya imayamba kumuzunza, ndipo iyi ndi gawo lowoneka bwino la iceberg. Chifukwa cha zimenezi, pali kukhumudwa: “Ndinauzidwa kuti zakudya zamasamba n’zathanzi, koma zikuoneka kuti zimenezi si zoyenera m’mimba mwanga. Ndipotu, mimba yanu ili bwino poyamba! Komanso chakudya chamasamba! Ndipo - mwa njira, ndi zakudya zamakhalidwe abwino. Mukungoyenera kuphunzira pang'ono kuti ndi mapuloteni amtundu wanji omwe ali mu nyemba ndi nandolo, komanso momwe mungagwirire nawo ntchito.
"Ingotenga ndipo ..." Kuyamba kudya nyemba zambiri ndi njira yotsimikizika yamatenda, osati thanzi!
Zithunzi "zolimbikitsa" pa intaneti, zomwe zimati zikuwonetsa kusiyanasiyana ndi mapindu a zakudya zamasamba, nthawi zambiri zimatha kusokeretsa: nthawi zambiri pa mbale yotere pamakhala 70% ya nyemba, 10% masamba ndi 20% zina pafupifupi zopanda ntchito monga mpunga woyera. kapena pasitala. Ichi ndi…chakudya choyipa chomwe chingadzetse kusadya zamasamba komanso kudwaladwala. Muyenera kumvetsetsa kuti zithunzi zoterezi ndi chithunzi chabe! Olemba awo ndi ojambula pa studio, osati akatswiri a zakudya.
Ochita masewera olimbitsa thupi ena amatsamira nyemba (pafupifupi "monga cholimbikitsa"), chifukwa chakuti amafunikira mapuloteni ambiri tsiku ndi tsiku - koma ndiye muyenera kulipira nyemba zosakaniza ndi mankhwala, kudya zakudya zapadera zowonjezera, zonunkhira za Ayurvedic. M'mimba wamba, popanda thandizo, sichingapirire kuchuluka kwa nyemba! Komanso kapamba.
Ngati tilankhula za mapuloteni a minofu, ndiye kuti zabwino kwa wamasamba ndi mkaka (casein). Kwa vegans - zakudya zapamwamba: spirulina ndi ena. Koma OSATI SOYA.
M'masewera, pakuwona kuwonjezeka kwa mapuloteni m'kupita kwanthawi, zowonjezera (nthawi zambiri ufa) kuchokera ku mapuloteni a mkaka ndi abwino. Ndipo kutsatsa kochulukira ("protein ya whey") ndikwabwino, koma pakukondoweza mwachangu kwa kaphatikizidwe ka mapuloteni. Mlingo wa kuyamwa kwa zinthu izi ndi wosiyana, kotero othamanga nthawi zambiri amaphatikiza mitundu iwiriyi ya zowonjezera. Koma popeza timakonda kwambiri kudya kwanthawi zonse kwa zopatsa mphamvu 2500 zokha patsiku pazopanga zachilengedwe, othamanga kwa ife ndi chitsogozo chabe cha "malingaliro" a protein yothandiza. Ngati muli ndi thupi lochepa thupi - ndipo izi zimachitika poyamba mutasiya nyama, makamaka m'chaka choyamba cha zakudya zosaphika - ndiye chifukwa cha kudya bwino kwa mapuloteni abwino komanso maphunziro okwanira, pang'onopang'ono mudzalemera bwino. (zamasamba ndi vegans).
Ngati simukukonda kapena kusakonda mkaka - kwa ambiri, kukana mkaka wa ng'ombe ndi chizindikiro cha chisamaliro choyenera cha nyama - muyenera kutsamirabe nyemba. Koma kodi n’zoona kuti soya, mphodza ndi nandolo zili ndi mapuloteni “abwino kwambiri” komanso “okwanira kwambiri” a nyama zamasamba? Ayi sizoona. Ndinganene, m'malo mwake - "musayembekezere zabwino kuchokera ku nyemba." Koma kutsimikiza - mudzadzipanga nokha, ndipo tsopano za zowona.
Pali mapuloteni ochulukirapo ka 2 mu nyemba kuposa zomwe zili mumbewu: mpunga, tirigu, ndi zina.
Chifukwa chake, nyemba: soya, nyemba, mphodza, osati mpunga kapena tirigu, nthawi zambiri zimatchedwa "pankhani ya mapuloteni." Koma kodi ndi nzeru? Tiyeni tiganizire.
Mndandanda wawung'ono wamapuloteni pa 100g yowuma ya chimanga chodziwika bwino:
- Nsomba: 24,0 g
- Kulemera kwake: 23,5 g
- Nyemba: 21,0 g
- Nkhumba: 20,5 g
- Nandolo: 20,1 g
- Mbewu za soya: 13 g
- Zakudya za mapira: 11,5 g
- Unga wa ngano: 11,0 g
- Zakudya za Buckwheat: 10,8 g
- Ngale: 9,3 g
- Zakudya za mpunga: 7,0 g
Koma zodabwitsa zosasangalatsa zikutiyembekezera kale tikamawerengeranso mapuloteni enieni muzinthu izi, poganizira kuti ziwerengero zomwe zili pamwambazi ndi za chimanga chouma (chinyezi chake ndi pafupifupi 15%). Tikawiritsa mpunga, mphodza, kapena mbewu zina, madzi amachuluka. Izi zikutanthauza kuti mtengo weniweni wa mapuloteni udzachepa. Ndiye manambala omwe ali pamwambawa ndi olakwika? Zolakwika. 24 g "wokongola" mu mphodza zowuma amasandulika mumtsuko womalizidwa (mpukutu wophika) - umene ife, ndithudi, timadya. (Onaninso - muzakudya zosiyanasiyana, kuphatikizapo nyemba, zomwe zamalizidwa - monga momwe Google search engine ndi, kawirikawiri, Western zakudya malo amawerengera).
kuwerengera mapuloteni enieni omwe ali mumbewu zomwe zatchulidwa pamwambapa kudzakuthandizani kupewa kukhala ndi vuto lamuyaya, lopanda phindu, koma kukhala ndi mikangano yoganiza bwino ndi odya nyama "kumene kuli mapuloteni ambiri". Lipenga lathu liri mu njira yololera ya chakudya, osati kuchokera kumalingaliro ("Ndikufuna - ndipo ndidya!"), Koma kuchokera ku dietetics.
Komanso, mwala wina wovuta m'munda wathu wa soya ndi kusagaya bwino kwa mapuloteni a soya. Ngati tiganizira masamu oyera a mapuloteni owuma muzinthu zowuma, soya imakhala ndi malo oyamba: pambuyo pake, imakhala ndi mapuloteni 50% (malingana ndi mitundu) pa kulemera kwa mankhwala owuma: zikuwoneka kuti izi. ndi 50 g ya mapuloteni pa 100 g ya chimanga !! Koma …
Ngakhale kuti soya nthawi zambiri amagwiritsidwa ntchito ngati "m'malo" wa mapuloteni a nyama - anthu omwe angosintha kumene kudya zamasamba ndi "malonda osakhulupirika". Soya ndi mankhwala abwino, nyama si yabwino kwambiri. Koma soya sikutanthauza "m'malo" wa nyama, kuphatikiza. general vitamini B12.
"Minus nyama, kuphatikiza soya" ndi njira ya tsoka pa thanzi.
Nthawi zambiri pa intaneti mumatha kupeza zolimbikitsa, koma zolakwika zomwe zimati "mapuloteni a soya si otsika poyerekeza ndi mapuloteni a nyama", kapenanso kuti "puloteni (yosankha: soya) imagayidwa mosavuta". Sizoona. Ndipo, mwa njira, makampani a soya ku US ndi Russian Federation akhoza kupikisana pochita malonda ndi pharmacology ya mafakitale! Chowonadi ndi chabwino kudziwa:
· Mapuloteni a soya amatha kukhala (moyenera) kuyamwa ndi thupi la munthu ndi 70%, kutengera kutentha koyenera: soya imakhala ndi poizoni, kuphatikiza. Choncho, soya amawiritsa kwa mphindi 15-25;
· Soya wambewu zonse zili ndi zomwe zimatchedwa “”: izi ndi zinthu zovulaza zomwe zimalepheretsa kuyamwa kwa mapuloteni ena m'chigayo. Ndizovuta kuwerengera zotsatira zake mu%%, chifukwa pang'ono (ndi 30-40%) amataya ntchito zawo m'mimba. Ena onse amalowa mu duodenum, kumene, mwa kuyankhula kwina, amayamba "kumenyana" ndi ma enzyme omwe amatulutsidwa nawo. Pancreas amakakamizika kupanga "za soya" zambiri za michere iyi kuposa zomwe zimavomerezeka paumoyo (zotsimikiziridwa ndi makoswe). Zotsatira zake, mutha kupeza mosavuta ndi zina zotero. M'chilengedwe, kudyedwa ndi nyama. Soya safuna kudyedwa!
Mapuloteni a soya, mwatsoka, sangatchulidwe kuti "okwanira" kwa anthu, ndipo sikuti "ndizofanana ndi bioavailability kwa dzira ndi mapuloteni ena a nyama" (monga momwe malo ena osakhulupirika amalembera). Uwu ndi mtundu wina wa chipwirikiti cha "low-frequency" cha veganism, chomwe sichilemekeza omwe amagawa! Lingaliro lenileni la veganism sikuti chinthu china ndi "chabwino" kuposa nyama chifukwa cha zakudya zake: chilichonse chimakhala chabwino kuposa nyama kale chifukwa nyama ndi yakupha. Ndizosavuta kuwonetsetsa kuti mapuloteni a soya ndi soya wokha (ndi nyemba zina) ndizovuta kwambiri kugaya m'thupi la munthu. Ngakhale yaitali kutentha mankhwala.
Asayansi akukayikira kuti soya ali ndi zinthu zina zingapo zomwe zitha kuvulaza, kuphatikiza. ngakhale kutentha, kapena kuphatikiza kwa soya ndi alkalizing. Zinthu zovulazazi zitha kuchotsedwa ku soya mu labotale yamankhwala ...
Kuphatikiza apo, pali umboni woti kumwa soya nthawi zonse kumathandizira kupanga impso ndi ndulu. Koma izi siziyenera kuopseza omwe sadya soya "imodzi", koma amaphatikiza soya muzakudya zonse.
Pomaliza, amaganiza kuti mapuloteni a soya amati amalepheretsa matenda a mtima ndi 20% kapena kupitilira apo (zambiri kuchokera ku 1995) m'maphunziro pambuyo pa 2000 ndi kupitilira apo. Powerengera, kumwa soya pafupipafupi kumatha kubweretsa pafupifupi 3% ya mtima wathanzi. Ngakhale, ndithudi, m'tsogolomu, ndipo izi ndizofunikira. Kuonjezera apo, ngati tikukamba za kusiya nyama, tiyenera "kuwonjezera" 3-20% kwa 25%. Mwachidule, "" salinso 3%!
Tsopano, nkhani yabwino! Pamene wina akudzudzula soya, nyemba, nyemba, ndi bwino kukumbukira ndi kukangana kuti apa muyenera kudziwa zakudya zothandiza.
Choncho, kudya nandolo imodzi kapena mphodza imodzi ndi njira yotsimikizirika yotupa ndi mpweya. Ngati mumasakaniza mphodza ndi mpunga ndikuphika - palibe vuto, m'malo mwake - phindu la chimbudzi! Kawirikawiri mphodza zachikasu kapena lalanje ndi mpunga wa basmati zimatengedwa - chakudya chotsatirachi chimatchedwa khichri, ndipo chimagwiritsidwa ntchito ku Ayurveda pazovuta zambiri za m'mimba.
· Soya saphatikizana ndi nyemba zina.
Soya imayenda bwino ndi masamba.
· Pofuna kupewa mapangidwe a gasi, zonunkhira ziyenera kuwonjezeredwa ku mbale za nyemba, soya: cardamom, nutmeg, oregano, timbewu tonunkhira, rosemary, safironi, fennel ndi ena. Momwemo, iwo ndi ambiri monga akatswiri a Ayurveda angakuuzeni.
Soya alibe pafupifupi gluteni. Komanso, zowawa za soya mwa akulu ndizosowa kwambiri. Soya ndi wabwino kudya!
chokoma kwambiri, chopatsa thanzi komanso chathanzi. Iwo, mosiyana ndi soya, ndithudi, safunikira kuviika ndi kuwiritsa!) Ngakhale teknoloji ya kumera koyenera iyenera kuwonedwa.
Malangizo osavuta: kondani nyemba - musaiwale kugwirizanitsa alchemy yawo yamkati ndi madzi. Koma mozama, amafunikira nthawi yokwanira kuti nyemba ziiwale za "gasi":
- Nyemba: zilowerere kwa maola 12, kuphika kwa mphindi 60.
- Nandolo (yonse): zilowerere maola 2-3, kuphika 60-90 mphindi. Nandolo zophwanyidwa zimaphika kwa ola limodzi popanda kuviika.
- Lentil (bulauni): zilowerere maola 1-3, kuphika mphindi 40.
- Yellow, mphodza lalanje amaphika kwa mphindi 10-15 (mu chophikira chokakamiza, koma osati mu aluminiyamu! - ngakhale mwachangu), zobiriwira - mphindi 30.
- Nkhuku: ankawaviika 4 hours, yophika kwa 2 hours. Njira: zilowerere kwa maola 10-12, kuphika kwa mphindi 10-20. - mpaka okonzeka.
- Mash: wiritsani kwa mphindi 30. Zosankha: zilowerere kwa maola 10-12, idyani mwatsopano (zoyenera saladi).
- Nyemba za soya (nyemba, zouma): zilowerere kwa maola 12, wiritsani kwa mphindi 25-90 (malingana ndi mitundu ndi maphikidwe).
Aliyense amene safuna kuwononga nthawi "kukonza" soya konse, ndiloleni ndikukumbutseni: pali zinthu zambiri zokoma komanso zathanzi kuchokera pamenepo, kuphatikizapo, ndithudi, ndi!
Ndipo chomaliza: "kuvulaza" kwa soya wosinthidwa chibadwa ndi sayansi. "GMO" soya amagwiritsidwa ntchito kudyetsa ziweto, osati anthu, choncho ndi chenjezo labodza. Kuphatikiza apo, kulima soya wosinthidwa ma genetic ndikoletsedwa ku Russia Federation. Odyera zamasamba ndi vegan alibe chodetsa nkhawa!