Menene soya, fa'idodi da yadda za'a shirya

Wadatacce

• Amfanin lafiya
• 1. Rage haɗarin cutar zuciya da jijiyoyin jini
• 2. Sauke alamomin haila da PMS
• 3. Hana wasu nau'ikan cutar kansa
• 4. Kula da lafiyar kasusuwa da fata
• 5. Daidaita matakin sikarin jininka kuma ka taimaka wajen rage nauyi
• Bayanin abinci
• Yadda ake amfani da waken soya da girke-girke
• 1. Soya stroganoff girke-girke
• 2. Soya burger

Soy, wanda aka fi sani da waken soya, iri ne na mai, mai wadataccen furotin na kayan lambu, wanda ke cikin dangin gargaji, ana cin shi da yawa a cikin abincin ganyayyaki da rage nauyi, saboda yana da kyau a maye gurbin nama.

Wannan kwayar tana da wadata a cikin kwayoyin halittar jiki kamar su isoflavones, tana iya kare jiki daga wasu cututtukan da ake fama da ita kuma zai iya taimakawa wajen rage alamomin haila. Bugu da kari, waken soya shima yana dauke da sinadarin fiber, sinadarin mai mai narkewa, galibi omega-3, sunadarai masu kimar kwayar halitta da wasu bitamin B, C, A da E da kuma ma'adanai irin su magnesium da potassium.

Amfanin lafiya

Dangane da kaddarorinsa daban-daban, waken soya yana da fa'idodin kiwon lafiya da yawa kamar:

1. Rage haɗarin cutar zuciya da jijiyoyin jini

Soy yana da wadata a cikin antioxidants kamar su omega-3 da isoflavones, ban da wadataccen zare, wanda tare ke taimakawa wajen rage yawan cholesterol, LDL da triglycerides. Wannan kwayar kuma tana hana bayyanar thrombosis, yana hana samuwar filayen mai mai a jijiyoyi kuma yana taimakawa wajen daidaita karfin jini. Ta wannan hanyar, yawan shan waken soya na iya taimakawa mutum ya rage barazanar kamuwa da ciwon zuciya.

2. Sauke alamomin haila da PMS

Isoflavones suna da tsari irin na estrogen da aikin da aka saba samu a jiki. A saboda wannan dalili, zai iya taimakawa daidaitawa da daidaita matakan wannan hormone, sauƙaƙa alamomin rashin jinin al'ada, kamar zafi mai yawa, zufa da daddare, da kuma taimakawa rage alamun alamun tashin hankali, wanda aka sani da PMS. Gano wasu magungunan gida don PMS.

3. Hana wasu nau'ikan cutar kansa

Baya ga isoflavones da omega-3, waken soya kuma yana da mahaɗan da ake kira lignins, waɗanda suke da aikin antioxidant, suna kare ƙwayoyin jikinsu daga tasirin 'yan iska na kyauta. Saboda wannan dalili, amfani da waken soya yana da alaƙa da rigakafin mama, prostate da kansar hanji.

4. Kula da lafiyar kasusuwa da fata

Amfani da wannan lemun yana iya taimakawa wajen karfafa kasusuwa, domin yana rage kawar da alli a cikin fitsari kuma, ta wannan hanyar, yana hana cututtuka irin su osteoporosis da osteopenia. Kuma duk da haka, yawan amfani da waken soya yana taimaka wajan tabbatar da dattako da sanyin fata, saboda yana motsa samar da collagen da hyaluronic acid.

5. Daidaita matakin sikarin jininka kuma ka taimaka wajen rage nauyi

Saboda yana ƙunshe da zaruruwa a cikin tsarinsa, waken soya na iya taimakawa wajen daidaita matakan glucose na jini, saboda yana jinkirta shayar da sukarin jini, yana taimakawa wajen kula da ciwon sukari. Bugu da kari, zaren da sunadaran da ke cikin waken soya na taimakawa wajen kara jin dadi, rage rage ci da kuma son rage nauyi.

Bayanin abinci

Tebur mai zuwa yana nuna abubuwan gina jiki a cikin 100 g na kayan waken soya.

Yadda ake amfani da waken soya da girke-girke

Za a iya cin waken soya a cikin hanyar dafaffun hatsi, gari ko ta furotin da aka yi rubutu, wanda ake amfani da shi don maye gurbin nama. Baya ga hatsi, sauran hanyoyin cinye waken soya su ne madarar waken soya da tofu, wadanda kuma ke kawo fa'idar wannan kifin.

Don samun wasu fa'idodin da aka ambata a sama, yakamata ku cinye kusan g 85 na waken soya, 30 g na tofu ko gilashin madara waken soya 1 kowace rana. Koyaya, yana da mahimmanci a ba da fifiko ga waken soya da kuma guje wa ɓarna, saboda yana iya ƙara haɗarin haɓaka canje-canje a cikin DNA na ƙwayoyin, haifar da nakasawar tayi da ma kansar.

1. Soya stroganoff girke-girke

Sinadaran

• Kofin 1 1/2 na ingantaccen furotin waken soya;
• 1 matsakaici albasa, yankakken;
• 3 tablespoons na mai;
• 2 tafarnuwa;
• 6 tablespoons na namomin kaza;
• 2 tumatir;
• 5 tablespoons na waken soya miya;
• 1 tablespoon na mustard;
• 1 karamin akwati na kirim mai tsami haske;
• Salt da faski dandana.

Yanayin shiri

Shayar da furotin waken soya tare da ruwan zafi da waken soya. Cire ruwa mai yawa sannan a yayyanka soya cubes. Sauté albasa da tafarnuwa a cikin man, kuma ƙara waken soya. Mustara mustard, tumatir da namomin kaza, kuma dafa minti 10. Mix da cream da faski da kuma bauta.

2. Soya burger

Sinadaran

• 1 kilogiram na waken soya;
• 6 karas;
• 4 matsakaici albasa;
• 3 cloves na tafarnuwa;
• 4 qwai;
• 400 g na burodin burodi;
• 1 teaspoon na man zaitun
• 1 ƙwayoyin oregano;
• Grated Parmesan don ɗanɗana;
• Gishiri da barkono ku dandana.

Yanayin shiri

Jiƙa waken waken soya a cikin ruwa na dare ɗaya don ya zama da taushi bayan dafa tsawon awa 3. Sannan, dole ne a yanka kuma a soya albasa, tafarnuwa da karas. Bayan haka, hada waken waken soya tare da ƙara gishiri da barkono don dandano, da ikon haɗuwa cikin ɓangarori.

Da zarar an sarrafa komai, sai a saka qwai da rabin kayan garin, sai a gauraya daga karshe a sake wucewa a cikin burodin. Wannan naman waken soya na iya daskarewa a cikin hanyar hamburger ko ana iya gasa shi.