Amintaccen waken soya: Mai kyau ne ko mara kyau?

Wadatacce

• Gaskiyar Abinci
• Yana Taimakawa Musarfafa tsoka amma bazai Iya Zama Ingantaccen zaɓi ba
• Mayu Taimakawa Rashin nauyi
• Amfanin Lafiya
• Matsaloli da ka Iya Yiyuwa
• Layin .asa

Za a iya cin waken soya baki ɗaya ko kuma a yi shi da kayayyaki iri-iri, ciki har da tofu, tempeh, madarar waken soya da sauran madara da nama.

Hakanan za'a iya juya shi zuwa furotin furotin na soya.

Ga masu cin ganyayyaki, masu cin ganyayyaki da waɗanda ke guje wa ko masu rashin lafiyan abincin kiwo, furotin waken soya yawanci ya zama babban tushen wannan muhimmin abinci mai gina jiki.

Koyaya, waken soya abinci ne mai ɗan takaddama.

Yayinda wasu ke tunanin hakan azaman gidan abinci mai gina jiki, wasu kuma suna kallon shi a matsayin abokin gaba ga lafiyar.

Wannan labarin yana duban shaidu don gaya muku ko furotin waken soya na da kyau ko mara kyau a gare ku.

Gaskiyar Abinci

Ana yin furotin da keɓaɓɓen furotin daga gurɓataccen soyayyen waken soya wanda aka wanke shi cikin ko dai barasa ko ruwa don cire sugars da fiber na abinci. Daga nan suka bushe kuma suka zama foda.

Wannan samfurin yana dauke da mai kadan kadan kuma babu cholesterol.

Ana amfani da hoda mai sinadarin soya don samar da kayan kwalliyar soya na yara, da kuma nau'ikan nama da madarar madara.

Anan ga kayan abinci mai nauyin oza daya (gram 28) na furotin na soya ware foda (1):

• Calories: 95
• Kitse: Gram 1
• Carbs: 2 gram
• Fiber: 1.6 gram
• Furotin: 23 gram
• Ironarfe: 25% na Dailyimar Yau (DV)
• Phosphorus: 22% na DV
• Copper: 22% na DV
• Harshen Manganese: 21% na DV

Kodayake yana da tushen tushen furotin, furotin soya ware foda kuma yana dauke da phytates, wanda zai iya rage haɓakar ma'adinai.

Duk da yake kyakkyawan tushen furotin mai tushen tsire-tsire kuma mai wadataccen abinci mai gina jiki, furotin waken soya da foda suna ɗauke da sinadarai, waɗanda ke rage shakar ma'adinai.

Yana Taimakawa Musarfafa tsoka amma bazai Iya Zama Ingantaccen zaɓi ba

Sabanin sauran sauran sunadaran gina jiki, furotin na waken soya cikakke ne.

Wannan yana nufin ya ƙunshi dukkan muhimman amino acid ɗin da jikinku ba zai iya yin su ba kuma yana buƙatar samu daga abinci.

Duk da yake kowane amino acid yana taka rawa a cikin hada sunadaran gina jiki, amino acid (BCAAs) masu rassa sune mafi mahimmanci idan akazo batun gina tsoka (,).

Studyaya daga cikin binciken ya nuna cewa mutanen da suka sha gram 5.6 na BCAAs bayan motsa jiki na juriya suna da haɓaka kashi 22 cikin ɗari a cikin haɓakar furotin na tsoka fiye da waɗanda aka ba wuribo ().

Musamman, leucine na BCAA yana kunna wata hanyar da ke haifar da haɓakar furotin na tsoka kuma yana taimakawa haɓaka tsoka (,).

Idan aka kwatanta da whey da casein sunadarai, sunadaran waken soya yana zaune a wani wuri a tsakiya har zuwa hadewar sunadarin tsoka.

Studyaya daga cikin binciken ya nuna cewa waken soya baya ƙasa da furotin na whey dangane da haɗa furotin don tsoka amma yayi aiki fiye da casein. Masu binciken sun yanke shawarar cewa wannan na iya faruwa ne saboda yawan narkewar abinci ko kuma leucine ().

Hakanan, binciken sake dubawa ya gano cewa furotin whey yana tallafawa kira na sunadarin tsoka mafi kyau fiye da furotin soya a cikin samari da tsofaffi ().

Abin sha'awa, waken soya na iya amfanar da kai idan aka haɗa shi da wasu sunadarai.

Wasu bincike sun nuna cewa hada hada da kiwo da kuma sunadarin waken soya na iya haifar da babban hadewar sunadarin tsoka fiye da na whey, casein ko waken soya shi kadai ().

Kodayake furotin waken soya yana dauke da leucine na BCAA kuma yana haɓaka haɓakar sunadarin tsoka zuwa wani mataki, amma yana da ƙasa da furotin na whey don gina tsoka.

Mayu Taimakawa Rashin nauyi

Nazarin ya nuna cewa yawancin abincin furotin na iya haifar da asarar nauyi, koda ba tare da iyakance adadin kuzari ko abubuwan gina jiki ba (,,).

Koyaya, shaidun an gauraya dangane da alaƙar da ke tsakanin furotin da waken asara.

Wasu nazarin suna nuna cewa furotin waken soya na iya bunkasa asarar nauyi kamar yadda ya kamata kamar sunadarai na tushen dabbobi.

A cikin wani binciken, maza 20 da ke da kiba sun halarci duka abinci mai gina jiki mai gina jiki, da kuma abinci mai gina jiki mai gina jiki. Anyi amfani da ainihin abinci maimakon maye gurbin abincin soya ().

Gudanar da abinci da raunin nauyi sun kasance daidai a cikin ƙungiyoyin biyu. Masu binciken sun kammala cewa abinci mai hade da sinadarin waken soya na da matukar tasiri ga raunin kiba kamar yadda ake samun abinci mai gina jiki mai hade da dabbobi.

Wani binciken na asarar nauyi na mako 12 ya samo irin wannan sakamakon tare da furotin furotin na soya. Mahalarta sun karɓi maye gurbin abinci na soya ko maras soya. Dukansu sun haifar da asarar nauyi na fam 17.2 (7.8 kg) a ƙarshen binciken ().

Abin da ya fi haka, bincike daya a cikin mutanen da ke fama da ciwon sukari da kiba ya nuna cewa maye gurbin abinci mai gina jiki, irin su girgiza, na iya zama mafi girma ga daidaitaccen abincin rage nauyi ().

Waɗanda suka cinye abincin maye-tushen furotin sun rasa matsakaicin fam 4.4 (Kilogiram 2) fiye da waɗanda ke bin tsarin abinci na yau da kullun.

Koyaya, yayin da wasu karatuttukan ke lura da fa'idodin asarar nauyi, nazarin nazarin 40 na kimanta tasirin furotin na waken soya akan nauyi, kewayen kugu da kuma kitse mai yawa bai sami wani sakamako mai kyau ba ().

Gabaɗaya, shaidun cinye furotin na soya don raunin nauyi bai da ƙarfi kamar na sauran sunadarai kamar whey da casein (,).

Wasu bincike sun nuna cewa waken soya na iya zama mai tasiri ga asarar nauyi, amma shaidun sun gauraya kuma bai nuna cewa ya fi sauran sunadarai tasiri ba.

Amfanin Lafiya

Wasu bincike sun nuna cewa ƙara furotin waken soya a cikin abincinku na iya samar da fa’idodi da yawa na lafiya.

Misali, abinci mai waken soya yana da tasirin gaske ga lafiyar zuciya. A cikin nazarin nazarin 35, amfani da waken soya ya saukar da “mummunan” LDL cholesterol kuma ya ɗaga “mai kyau” HDL cholesterol (19).

Wani bita ya nuna cewa maye gurbin furotin na dabbobi da gram 25 ko fiye na furotin waken ya haifar da raguwar yawan cholesterol, "mummunan" LDL cholesterol da matakan triglyceride ().

Game da cutar kansa, shaidun sun gauraya.

Yawancin karatun bibiyar al'amuran yau da kullun sun ga tasirin kariya daga cin abincin soya mai yawa.

Koyaya, sun lura cewa har yanzu ba'a sani ba ko wannan ya shafi furotin na soya ware foda ko sauran furotin kayan lambu wanda aka yi da waken soya.

Wasu nazarin karatu da lura da harka suna danganta cin waken soya zuwa rage barazanar kamuwa da cutar sankarar mama (,,).

Amma wasu basu nuna fa'idodin kariya na shan waken soya don wannan nau'in cutar kansa ba. Studyaya daga cikin binciken har ya haɗa da cin waken soya don haɓaka samar da ƙwayoyin hanzari cikin ƙirjin matan da ba su taɓa yin aure ba, mai yiwuwa ya haɓaka haɗarin cutar kansa ta mama (,).

Lokacin da ake tattauna rawar waken soya a cikin lafiyar maza, wasu nazarin na lura suna nuna cewa cin abincin waken soya na iya rage haɗarin cutar sankara ta maza a cikin mazan (, 27).

Kodayake sakamakon karatun bunkasuwa yana da ban ƙarfafa, gwajin gwaji na mutum game da illar tasirin cutar kansa game da waken soya ba shi da matsala a wannan lokacin.

Bugu da ƙari, yawancin karatu suna dogara ne akan abincin waken soya maimakon furotin furotin na soya musamman.

Duk da haka, furotin waken soya na iya zama kyakkyawan tushen furotin mai tushen tsire-tsire ga mutanen da ba sa cin sunadaran dabbobi, gami da masu cin ganyayyaki da masu cin ganyayyaki, yana ba su damar girbe mahimman fa'idodin wannan sinadarin ().

Abincin waken soya na iya samar da fa'idodi ga lafiyar jiki kamar rage cholesterol da yiwuwar rage haɗarin cutar kansa, amma ana buƙatar ƙarin bincike.

Matsaloli da ka Iya Yiyuwa

Wasu mutane suna da damuwa game da waken soya.

Kamar yadda aka ambata, furotin waken soya ya ƙunshi ƙwayoyin cuta, wanda aka fi sani da antinutrients. Wadannan suna rage samuwar karfe da zinc a cikin furotin na soya (,).

Koyaya, phytates ba zasu shafi lafiyarku ba sai dai idan abincinku ya sami matsala sosai kuma kun dogara da furotin soya a matsayin tushen ƙarfe da tutiya.

Hakanan akwai wasu damuwa cewa cin abincin waken soya na iya shafar aikin thyroid na mutum.

Isoflavones a cikin aikin soya azaman goitrogens waɗanda zasu iya tsoma baki tare da aikin maganin karoid da kuma samar da hormones (,).

Koyaya, akwai nau'ikan karatu da yawa waɗanda suka nuna cewa waken soya ba shi da wani tasiri mai sauƙi a kan aikin karoid a cikin mutane (32, 33, 34).

Bugu da ƙari kuma, mutane da yawa sun guji furotin na waken soya saboda abubuwan da ke cikin jiki, saboda suna tsoron cewa phytoestrogens na iya dagula matakan hormone na jiki a cikin jiki.

Phytoestrogens mahaɗan sunadarai ne waɗanda ke faruwa a ɗabi'a a cikin tsirrai kuma suna da halaye irin na estrogen waɗanda suke ɗaure ga masu karɓar estrogen a jikinku. Soy shine sanannen tushen waɗannan ().

Amma duk da haka ana yin foda furotin daga waken soya wanda aka shanye shi a cikin giya da ruwa, wanda ke cire wani yanki mai kyau na abubuwan phytoestrogen (,).

Hakanan, maza da yawa suna damuwa cewa furotin waken soya na iya rage matakan testosterone, amma bincike bai goyi bayan wannan iƙirarin ba.

Nazarin nazarin sake dubawa mai yawa ya nuna cewa ba abinci mai waken soya ko waken soya isoflavone ba zai canza matakan testosterone a cikin maza ba ().

Aƙarshe, kayan waken soya suna da rikici saboda ana canza su da yawa (GMO). A halin yanzu babu kyakkyawar shaida cewa cin waken soya wanda yake da kwayar halitta yana da wata illa ta rashin lafiya idan aka kwatanta da nau'ikan da ba GMO ba.

Yawancin lalacewar waken soya ana danganta shi ne da cin waken soya a gaba ɗaya, ba musamman furotin furotin na soya ba. Ana buƙatar gudanar da ƙarin bincike akan furotin furotin na soya musamman don ganin yadda yake shafar lafiya.

Duk da yake akwai wasu matsaloli da ke tattare da cin waken soya, shaidun ba su da ƙarfi kuma suna nuna cewa yawancin mutane na iya cin waken soya ba tare da wata matsala ba.

Layin .asa

Soy protein shine cikakken tushen furotin. Yana iya taimakawa ginin tsoka amma ba kamar furotin ba.

Gabaɗaya, waken soya yana da aminci ga mafi yawan mutane kuma yana iya ba da fa'idodin kiwon lafiya, gami da asarar nauyi.

Idan kuna son ɗanɗano ko ku ci tsire-tsire, ci gaba da ba da ƙoshin furotin waken soya.