6 Babban Fa'idodi na Kayan Goro

Wadatacce

• 1. Zai iya bunkasa lafiyar zuciya
• 2. Zai iya taimakawa rage nauyi
• 3. Iya inganta lafiyar kashi
• 4. Zai iya taimakawa rage alamomin jinin haila
• 5. Zai iya kariya daga wasu cututtukan daji
• 6. Mai yawaita
• Layin kasa

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Gyada waken soya wani abun ciye ciye ne wanda aka yi shi daga ingantaccen waken soya wanda aka jiƙa shi a ruwa, aka kwashe, aka gasa ko aka gasa.

Suna da dandano kama da sauran kayan waken soya amma suna da laushi mai laushi kuma ana iya sanya su cikin man shanu.

Tunda kwayar waken soya tana da wadataccen fiber, furotin na tsire-tsire, isoflavones, da wasu abubuwan gina jiki da yawa, suna iya haɓaka raunin nauyi da haɓaka lafiyar zuciya da ƙashi, tare da sauran fa'idodi.

Anan akwai fa'idodi 6 masu ban sha'awa na waken soya.

1. Zai iya bunkasa lafiyar zuciya

Cin kwayoyi na waken soya na iya taimaka wajan rage matakan cholesterol da inganta wasu abubuwan dake haifar da cututtukan zuciya.

Duk da yake ba a fahimci ainihin abin da ke daidai ba, fiber, furotin, da alpha-linolenic acid (ALA) a cikin waken soya na iya taka rawa (,).

Soy kuma ya ƙunshi isoflavones, wanda yake kwaikwayon estrogen kuma yana aiki azaman antioxidants a jikinku (3).

Binciken nazarin 35 ya gano cewa cin kayan waken soya ya rage matakan LDL (mara kyau) na cholesterol yayin haɓaka matakan HDL (mai kyau) na cholesterol, musamman ma waɗanda ke da babban cholesterol ().

Sauran binciken sun bayar da shawarar cewa waken soya ya shafi matakan cholesterol fiye da sauran nau'in waken soya ().

Abin da ya fi haka, nazarin mako 8 a cikin mata 60 ya lura cewa cin gram 25 na furotin daga kwayar waken soya a kowace rana ya saukar da sikari da diastolic da kashi 9.9% da 6.8%, bi da bi, ga waɗanda suke da cutar hawan jini, idan aka kwatanta da abinci ba tare da furotin waken soya ().

Kwayoyin waken soya na iya bunkasa lafiyar zuciya ta hanyar inganta hawan jini da matakan cholesterol.

2. Zai iya taimakawa rage nauyi

Kwayoyin waken soya na iya taimakawa asarar nauyi saboda yawan furotin da ke cikin su.

Cin karin furotin na iya haɓaka haɓaka da ƙoshin lafiya, don haka taimakawa asarar nauyi ().

Amfanin soya na iya aiki tare da fiber da isoflavones don samar da ƙarin fa'idodi don ƙosar mai da rage nauyi, amma bincike ya haɗu (,).

A cikin nazarin mako 8 a cikin manya 30 tare da kiba, waɗanda suka bi abinci mara kalori mai kauri tare da furotin soya sun sami raguwa sosai a cikin kitse na jiki fiye da waɗanda suka ci abinci mai ƙananan kalori tare da yawancin furotin na dabbobi ().

Nazarin makonni 12 a cikin manya 39 tare da kiba ko nauyin da ya wuce kima ya nuna cewa cin biskit da fiber soya don karin kumallo a kowace rana yana rage nauyin jiki sosai, idan aka kwatanta da cin biskit ba tare da fiber soya () ba.

Har yanzu, ana buƙatar ƙarin bincike akan tasirin waken soya akan nauyi.

Babban furotin, fiber, da kuma isoflavone abun ciki na waken soya na iya taimakawa asarar nauyi.

3. Iya inganta lafiyar kashi

Isoflavones a cikin waken waken soya na iya haɓaka ƙarfin ƙashi da taimakawa hana ƙashin ƙashi, cutar da ke tattare da ƙasusuwa masu rauni da ƙara haɗarin ɓarkewa.

Musamman, an nuna genistein da sauran isoflavones don ƙara yawan ƙwayar ma'adinai a cikin mata mata bayan haihuwa. Wannan wataƙila saboda suna amfanar alamomin da ke kula da samuwar ƙashi a jikinku (,).

Binciken nazarin 10 a cikin mata masu haila sun ƙaddara cewa ƙarin tare da 90 mg na soy isoflavones kowace rana don aƙalla watanni 6 ya haɓaka haɓakar ma'adinai ƙashi ƙwarai, idan aka kwatanta da placebo ().

Duk da yake wasu karatun ba sa haɗuwa da cin isoflavone tare da ingantaccen ƙarfin ƙashi, ka tuna cewa yawancin karatu suna amfani da ƙarin isoflavone maimakon abincin waken soya. Wasu bincike suna nuna cewa abinci mai waken soya yana ƙaruwa matakan isoflavone fiye da kari (,).

Kwayoyin waken soya shine tushen tushen isoflavones, wanda zai iya inganta yawan ma'adinai na ƙashi.

4. Zai iya taimakawa rage alamomin jinin haila

Yayin al’ada, yawan sinadarin estrogen yana raguwa, wanda ke haifar da walƙiya mai zafi, sauyin yanayi, da sauran alamomi. Tunda isoflavones a cikin soy mimic estrogen, suna iya taimakawa rage alamun ().

Studyaya daga cikin binciken sati 8 a cikin tsofaffin mata 60 ya gano cewa waɗanda suka ci kofi 1/2 (gram 86) na soya kwaya a kowace rana sun sami raguwar kashi 40% na walƙiya mai zafi, idan aka kwatanta da waɗanda suka ci irin wannan abinci ba tare da waken soya ba () .

Bugu da ƙari, nazarin nazarin nazarin 17 a cikin mata masu alaƙa ya nuna cewa cin isoflavones na soya na makonni 6 zuwa watanni 12 ya rage tsananin zafi mai zafi sama da 20%, idan aka kwatanta da placebo ().

Koyaya, sauran karatun suna ba da sakamako mai gauraya. Binciken nazarin 10 ya lura da ƙananan shaidu cewa waken soya yana inganta bayyanar cututtuka na al'ada (,).

Bincike ya kuma nuna cewa tasirin waken soya akan matakan estrogen da alamomin jinin haila ya dogara da yadda mata ke aiwatar da isoflavones daban-daban ().

Isoflavones a cikin waken soya yana kwaikwayon estrogen kuma yana iya sauƙaƙe walƙiya mai zafi da sauran alamun bayyanar jinin al'ada, amma bincike bai dace ba.

5. Zai iya kariya daga wasu cututtukan daji

Binciken yau da kullun yana ba da shawara cewa abinci mai waken soya na iya rage haɗarin mama da cutar sankara (,).

Har yanzu, ana yin muhawara sosai game da tasirin waken soya akan haɗarin cutar kansa. Nazarin dabba yana ba da sakamako mai gauraya game da isoflavones na soya da ci gaban tumo, musamman ma kansar nono ().

Kodayake sakamakon isrogen na isoflavones yana ba da shawarar cewa waken soya na iya ƙara haɗarin cutar kansa, karatun ɗan adam ba ya goyon bayan wannan ().

Binciken nazarin 35 da aka danganta cin waken soya zuwa rage barazanar kamuwa da cutar sankarar mama a cikin mata daga kasashen Asiya amma ba a sami wata alaƙa tsakanin soya da ciwon nono a cikin mata daga ƙasashen yamma ba).

Abin da ya fi haka, nazarin yana danganta cin waken soya tare da kusan kasada 30% na haɗarin kamuwa da cutar sankara (,).

Abubuwan da za a iya haifar da cututtukan soya suna iya yiwuwa ne saboda isoflavones, wanda ke aiki azaman antioxidants, da lunaisin, wanda ke inganta mutuwar kwayar cutar kanjamau a cikin gwajin gwaji da nazarin dabbobi (,,)

Koyaya, ana buƙatar ƙarin bincike mai zurfi game da waken soya da haɗarin cutar kansa.

Nutswaƙar waken soya na iya kiyaye kansar nono da na prostate, amma ƙarin karatu ya zama dole.

6. Mai yawaita

Ana samun 'ya'yan waken soya da na goro a kan layi, da kuma shagunan kayan abinci da yawa.

Yana da sauƙi a saka su a cikin abinci da kayan ciye-ciye, gami da salati, haɗuwa a hanya, yogurt, tartsatsi, da taliyar abinci. Akwai nau'ikan dandano da iri iri, kamar su gishiri, mara saƙo, da yaji.

Tunda ba kwayoyi bane a fannin fasaha, waken soya shine madadin da ya dace da waɗanda ke da alaƙar gyada ko ƙoshin itacen-goro.

Za a iya yada man shanu-goro a gasa burodi, a kara shi da santsi, a gauraya shi a cikin itacen oatmeal, ko kuma a yi amfani da shi azaman kayan lambu ko 'ya'yan itace. Hakanan zaka iya hada shi da ruwan 'ya'yan citta ko ruwan tsami don yin ado da biredi.

Don zaɓuɓɓukan lafiya, nemi nau'ikan busassun busasshe ko gasa kuma kada ku ƙunshi ƙarin kayan lambu, gishiri mai yawa, ko abubuwan adanawa.

Kwayoyin waken soya suna da ɗanɗano a yogurt, salads, da soyayyen-soyayyen, yayin da waken soya-goro shine kyakkyawan ƙari ga sandwiches, biredi, da sanƙo.

Layin kasa

Gyada waken soya shine crunchy, mai ɗanɗano wanda aka yi shi da busasshiyar waken soya.

Suna da wadataccen furotin, fiber, fatty acid, da kuma tsire-tsire masu amfani da ake kira isoflavones. Suna iya ba kawai taimaka asarar nauyi ba amma har ma suna haɓaka lafiyar zuciya da ƙashi.

Idan kuna sha'awar wannan abincin mai ɗanɗano, gwada ƙara shi a cikin abincinku da ciye-ciye.