Soy uye nyemba dzinozivikanwa kuve dzakanakisa masosi ehutsika mapuroteni kune vanodya miriwo uye vegans. Asi neprotein ye soya nebhinzi nepizi - hazvisi zvese zviri nyore! Nzira yekutenderera ne "pitfalls" yekushandiswa kwegume - verenga chinyorwa ichi.
Kune avo vanoshandura kune kudya kwezvinomera kana vegan, mubvunzo unomuka - sei kuwana mapuroteni kana ini ndisingadyi nyama? Chaizvoizvo, iri harisi dambudziko - zvimwe pane iri pazasi - asi kazhinji mhinduro ndeye "". Kana ichangobva kugadzirwa yezvinomera, vegan inotanga "kutsiva nyama ne soya bhinzi", ichishingairira kutsamira pasoya nembesa, magasi anotanga kumutambudza, uye ichi ndicho chete chikamu chinooneka chechando. Somuuyo, kune kuvhiringidzika: “Ndakaudzwa kuti zvokudya zvemirivo zvine utano, asi zvinoratidzika kuti izvi hazvina kukodzera dumbu rangu.” Kutaura zvazviri, dumbu rako pakutanga zvakanaka! Uye chikafu chemuriwo zvakare! Uye - nenzira, nekudya kwetsika. Iwe unongoda kudzidza zvishoma kuti ndeupi rudzi rweprotein mubhinzi uye peas, uye kuti "kushanda" sei nayo.
"Ingotora uye ..." Kutanga kudya maruva akawanda inzira yechokwadi yechirwere, kwete hutano!
"Inokurudzira" mifananidzo paInternet, inofungidzirwa kuti inoratidzira kusiyana uye mabhenefiti echikafu chemuriwo, kazhinji inogona kutsausa: kazhinji mundiro yakadaro pane 70% mbesa, 10% miriwo uye 20% mamwe anenge asina basa epadivi ndiro semupunga chena. kana pasta. Ichi ... chikafu chakashata chinozotungamira kune vegetarianism uye hutano hwakakwana. Iwe unofanirwa kunzwisisa kuti mifananidzo yakadaro inongova mufananidzo! Vanyori vavo vatori vemifananidzo, kwete vezvekudya.
Vamwe vamhanyi vevegan vanotsamira pamalegumes (inenge "senge inokurudzira"), nekuda kwekuti vanoda mapuroteni akawanda zuva rega rega - asi ipapo iwe unofanirwa kubhadhara maruva nemusanganiswa wezvigadzirwa, kudyiwa kweakakosha zvinovaka muviri, Ayurvedic zvinonhuwira. Dumbu rakajairwa, pasina rubatsiro, haringamirire kuwandisa kwemarimu! Uye pancreas zvakare.
Kana tikataura nezveprotein yemamhasuru, saka pamwe yakanakira yemuriwo ndeye dairy (casein). Kune vegans - superfoods: spirulina nevamwe. Asi kwete SOY.
Mumitambo, kubva pakuona kwekuwedzera kweprotein synthesis munguva refu, kuwedzera (kazhinji poda) kubva kumapuroteni emukaka akanaka. Uye saka yakashambadzirwa zvakanyanya ("whey protein") yakanakawo, asi yekukurumidza kukurudzira kweprotein synthesis. Muyero wekutorwa kwezvinhu izvi wakasiyana, saka vatambi vanowanzo sanganisa marudzi maviri aya ezvekuwedzera. Asi sezvo isu tichinyanya kufarira mukushandiswa kwakajairwa kwe2500 makoriyori pazuva mukuumbwa kwezvigadzirwa zvechisikigo, vatambi kwatiri ingori nhungamiro ye "logic" yeanoshanda mapuroteni kudya. Kana iwe uine uremu hwemuviri hwakaderedzwa - uye izvi zvinoitika pakutanga mushure mekusiya nyama, kunyanya mugore rekutanga rekudya kwekudya mbishi - zvino nekuda kwekushandiswa kwakaringana kweprotein yehutsika uye kudzidziswa kwakakwana, iwe uchawana zvishoma nezvishoma uremu hwakajairika. (vegetarians uye vegans).
Kana usingade kana kusada zvigadzirwa zvemukaka - kune vazhinji, kurambwa kwemukaka wemhou mucherechedzo wekubatwa zvakanaka kwemhuka - uchiri kufanira kuzembera pambesa. Asi ichokwadi here kuti soya bhinzi, nyemba nepizi zvine mapuroteni "akanakisa" uye "akazara" kune vegetarian vegans? Aiwa hachisi chokwadi. Ini ndingati, pane zvinopesana - "usatarisire zvakanaka kubva kubhinzi." Asi mhedziso - iwe uchazviita iwe, uye ikozvino nezve chokwadi.
Iko kune kanenge kaviri mapuroteni akawanda mumakumbo kupfuura mune zvigadzirwa zvezviyo: mupunga, gorosi, nezvimwe.
Naizvozvo, nyemba: soya bhinzi, bhinzi, nyemba, uye kwete mupunga kana gorosi, anowanzo kunzi "panyaya yeprotein." Asi kuchenjera here? Ngatizvionei.
Rondedzero diki yeprotein yemukati pa100g yakaoma chigadzirwa chezviyo zvakakurumbira:
- Idare: 24,0 g
- Mash: 23,5 g
- Bhinzi: 21,0 g
- Pezi: 20,5 g
- Huku: 20,1 g
- Zviyo zvesoya: 13 g
- Millet groats: 11,5 g
- Hupfu: 11,0 g
- Buckwheat groats: 10,8 g
- Parera bhari: 9,3 g
- Zviyo zvemupunga: 7,0 g
Asi kushamisika kusingafadzi kwakatimirira isu patinenge tichiverenga zvekare mapuroteni emukati mune izvi zvigadzirwa, tichifunga nezvekuti nhamba dziri pamusoro ndedzezviyo zvakaoma (hunyoro hwayo hunenge 15%). Patinobika mupunga, mbambaira, kana zvimwe zviyo, mvura inowanda. Izvi zvinoreva kuti kukosha kwechokwadi kweprotein content kuchaderera. Saka nhamba dziri pamusoro apa hadzina kunaka? Zvakaipa. Iyo "yakanaka" 24 g mune yakaoma lentils inoshanduka kuva chete mune yakapedzwa chigadzirwa (yakabikwa yakabikwa) - izvo isu, chaizvoizvo, taizodya. (Onawo - muzvokudya zvakasiyana-siyana, kusanganisira maruva, mune chigadzirwa chakapedzwa - nenzira imwechete iyo injini yekutsvaga yeGoogle uye, kazhinji, nzvimbo dzeWestern nutrition dzinoverenga).
kuverenga mapuroteni chaiwo ari muzviyo zvakanyorwa pamusoro zvichakubatsira kuti usapinda mumamiriro ezvinhu asina kunaka mukusingaperi, zvisingabatsiri, asi kukudziridza kukakavadzana kwekufunga kwakaoma nevadya nyama "uko kune mapuroteni akawanda". Kadhi yedu yehwamanda iri munzira inonzwisisika yekudya, kwete kubva mumanzwiro ("Ndinoida - uye ndichaidya!"), Asi kubva kune dietetics.
Kupfuurirazve, rimwe dombo rakakomba mubindu redu rebhinzi-soya kusagaya zvakanaka kweprotein yesoya. Kana isu tikafunga iyo yakachena arithmetic yeprotein yemukati mune yakaoma chigadzirwa, soya bhinzi inobata zvakasimba nzvimbo yekutanga: mushure mezvose, ine kusvika ku50% mapuroteni (zvichienderana nekusiyana) pahuremu hwechigadzirwa chakaoma: zvinoita kunge inokwana 50 g yeprotein pa100 g yezviyo !! Asi ... Kunyange kana iwe usingafungi nezvekubika uye "kuparara" kweiyi%% chiyero cheprotein mumvura mune yakapedzwa zviyo zvakabikwa (izvo zvatatoongorora mundima iri pamusoro) - soy protein haisi nyore.
Pasinei nokuti soya inowanzoshandiswa semhando ye "chinotsiva" yeprotein yemhuka - vanhu vachangobva kuchinja kune vegetarianism "kutengesa kusatendeseka". Soy chigadzirwa chakanaka, nyama haina kunaka. Asi soya haisi "inotsiva" nyama, kusanganisira. general vhitamini B12.
"Minus nyama, pamwe nesoya" inzira yenjodzi yehutano.
Kazhinji paInternet unogona kuwana zvinokurudzira, asi zvisiri izvo ruzivo rwunonzi "protein yesoya haina kuderera mumhando kumapuroteni emhuka", kana kuti "pea (sarudzo: soy) protein inogayiwa nyore". Haisi chokwadi. Uye, nenzira, iyo indasitiri yesoya muUS uye Russian Federation inogona kukwikwidza maererano nekutengesa neindasitiri pharmacology! Chokwadi chakanaka kuziva:
· Mapuroteni eSoy anogona kuve (zvakakodzera) kubatwa nemuviri wemunhu ne70%, zvichienderana nekumanikidzwa kupisa kurapwa: soy ine chepfu, incl. , saka, soya bhinzi inobikwa kweinenge 15-25 maminitsi;
· Whole grain soy ine zvinodaidzwa kuti “”: izvi zvinhu zvinokuvadza zvinovharisa kubatwa kwemamwe mapuroteni mugadziriro yekugaya. Zvakaoma kuverenga maitiro avo mu%%, nekuti ivo zvishoma (ne30-40%) vanorasikirwa nebasa ravo mudumbu. Vamwe vose vanopinda mu duodenum, apo, mune mamwe mazwi, inotanga "kurwisana" nema enzymes akavanzwa nayo. Iyo pancreas inomanikidzwa kubudisa "yesoya" yakawanda yeaya enzymes kupfuura inogamuchirwa kune hutano (inopupurirwa mumakonzo). Somugumisiro, unogona kuwana nyore uye zvichingodaro. Muzvisikwa, kubva pakudyiwa nemhuka. Soya haidi kudyiwa!
Soy protein, zvinosuruvarisa, haigoni kunzi "yakakwana" kuvanhu, uye haisi iyo "yakaenzana mu bioavailability kune mazai uye mamwe mapuroteni emhuka" (sezvakanyorwa nedzimwe nzvimbo dzisina kuvimbika). Iyi ndiyo imwe mhando ye "yakaderera-frequency" kushushikana kweveganism, iyo isingakudze vagovera vayo! Iyoyo pfungwa yeveganism haisi zvachose yekuti chimwe chigadzirwa "chirinani" pane nyama nekuda kwehutano hwayo: chero chigadzirwa chiri nani pane nyama nechekare nekuti nyama chigadzirwa chinouraya. Zviri nyore kuita shuwa kuti soy protein uye soy pachayo (uye mamwe ma legumes) zvakajairika zvakaoma kugaya mumuviri wemunhu. Kunyangwe mushure mekurapwa kwenguva refu kwekupisa.
Masayendisiti anofungidzira kuti soya bhinzi ine zvimwe zvakawanda zvinogona kukuvadza, zvinosanganisira. kwete kuratidzwa kwekushisa, kana kusanganiswa kwezvigadzirwa zvesoya zvine alkalizing. Zvinhu zvinokuvadza izvi zvinongobviswa kubva pasoya beans murabhoritari yemakemikari…
Mukuwedzera, kune humbowo hwekuti kugara uchinwa soya kunobatsira pakuumbwa kweitsvo uye gallbladder matombo. Asi izvi hazvifaniri kutyisa avo vasingadyi "imwe" soya, asi inosanganisira soya mukudya kwakakwana.
Pakupedzisira, kufungidzira kuti soy protein inonzi inodzivirira chirwere chemwoyo ne20% kana kupfuura (ruzivo kubva ku1995) muzvidzidzo mushure me2000 uye mberi. Kuverengera, nguva dzose kushandiswa kwesoya kunogona chete kuunza 3% yemoyo une hutano. Kunyangwe, hongu, mune ramangwana, uye izvi zvakakosha. Mukuwedzera, kana tichitaura nezvekusiya nyama, tinoda "kuwedzera" 3-20% kune aya 25%. Muchidimbu, "" haisisiri 3%!
Zvino, mashoko akanaka! Kana mumwe munhu achituka soya bhinzi, bhinzi, nyemba, zvakakodzerawo kuyeuka uye kukakavara kuti pano iwe unongoda kuziva zvinobatsira zvekudya zvinosanganiswa.
Saka, kudya pea imwe chete kana nyemba imwe inzira yechokwadi yekuzvimba uye gasi. Kana iwe ukavhenganisa nyemba nemupunga uye kubika - hapana dambudziko, pane zvinopesana - zvinobatsira zvekudya! Kazhinji yero kana orenji lentils uye basmati mupunga zvinotorwa - iyo inokonzeresa yekudya ndiro inonzi khichri, uye inoshandiswa muAyurveda kune akawanda matambudziko ekugaya.
· Soya haisanganisi nemamwe maruva.
Soy inofamba zvakanaka nemiriwo.
· Kudzivirira kuumbwa kwegasi, zvinonhuwira zvinofanira kuwedzerwa kune ndiro kubva kumarimu, soya: cardamom, nutmeg, oregano, mint, rosemary, safoni, fennel nevamwe. Sezvineiwo, avo uye kune vakawanda seAyurveda nyanzvi vachakuudza.
Soy haina kana gluten. Zvakare, soy allergy muvakuru ishoma kwazvo. Soy yakachengeteka kudya!
inonaka kwazvo, inovaka muviri uye ine hutano. Iwo, kusiyana nesoya bhinzi, hongu, hazvidi kunyorova uye kubikwa!) Kunyange zvazvo teknolojia yekumera kwakakodzera inofanira kuonekwa.
Zano rakareruka: kuda maruva - usakanganwa kuwiriranisa yavo yemukati alchemy nemvura. Asi zvakakomba, vanoda nguva yakakwana yekuti nyemba dzikanganwe nezve "gasi":
- Bhinzi: soak kwemaawa gumi nemaviri, kubika kwemaminitsi makumi matanhatu.
- Peas (yakazara): soak 2-3 maawa, kubika 60-90 maminitsi. Peas dzakapwanyika dzinobikwa kweawa pasina kunyura.
- Lentils (brown): soak maawa 1-3, kubika maminitsi makumi mana.
- Yero, orenji lentils inobikwa kwemaminetsi gumi-10 (mumubiki wekumanikidza, asi kwete mualuminium! - kunyangwe nekukurumidza), girini - maminitsi makumi matatu.
- Chickpeas: yakanyoroveswa kwemaawa mana, yakabikwa kwemaawa maviri. Sarudzo: soak kwemaawa 4-2, kubika kwemaminitsi 10-12. – kusvikira agadzirira.
- Mash: bika kwemaminitsi makumi matatu. Sarudzo: soak kwemaawa 30-10, idya mutsva (yakakodzera saladhi).
- Soya bhinzi (bhinzi, yakaoma): soak kwemaawa gumi nemaviri, bika kwe12-25 maminetsi (zvichienderana nemhando uye resipi).
Ani nani asingadi kupedza nguva "kugadzirisa" soya zvachose, regai ndikuyeuchidzei: kune zvakawanda zvinonaka uye zvine hutano zvigadzirwa kubva mairi, kusanganisira, hongu, uye!
Uye yekupedzisira: "kukuvadza" kweiyo genetically modified soya nesainzi. “GMO” soya bhinzi dzinoshandiswa kudyisa zvipfuyo, kwete vanhu, saka chenjedzo yenhema. Pamusoro pezvo, kurimwa kwesoya yakagadziridzwa genetic kunowanzo kurambidzwa muRussian Federation. Vegetarians uye vegans havana chekunetsekana nazvo!