Paizwi rekuti "soy" vanhu vazhinji vanovhunduka, vachitarisira izvo zvisingadzivisiki zveGMOs, mhedzisiro yaro pamuviri wemunhu haisati yanyatsoratidzwa. Ngatinyatsoongororai kuti chii chinonzi soy, chii chine ngozi, chii chakanakira, ndezvipi zvigadzirwa zve soya uye zvinonaka zvinogona kubikwa kubva kwavari.
Soy chirimwa chemhuri ye legume, yakasiyana pakuti ine inenge 50% yeprotein yakakwana. Soy inonziwo "plant-based meat", uye kunyange vazhinji vemitambo yemitambo vanoisanganisira mukudya kwavo kuti vawane mapuroteni akawanda. Kukura soya hakudhure, saka inoshandiswawo sekudya kwemhuka. Vagadziri vakuru vesoya beans iUSA, Brazil, India, Pakistan, Canada neArgentina, asi USA ndiyo inotungamira pakati penyika idzi. Zvinozivikanwa kuti 92% yemasoya ese akakura muAmerica ane GMOs, asi kutengeswa kwesoya yakadaro kuRussia kunorambidzwa, uye mvumo yekukura soya yeGMO muRussia yakamiswa kusvika 2017. Maererano nemutemo weRussian Federation. , pakurongedzerwa kwezvinhu zvinotengeswa pamasherufu emasupamaketi, panofanirwa kuve nemucherechedzo pane zviri muGMOs kana nhamba yavo ichipfuura 0,9% (iyi ndiyo mari iyo, maererano netsvagiridzo yesainzi, haigone kuve nemhedzisiro yakakosha muviri wemunhu).
Zvakanakira zvigadzirwa zvesoya inyaya yehurukuro yakaparadzana. Mukuwedzera kune mapuroteni akakwana, ayo, nenzira, ndiyo nheyo yezvinwiwa zvakawanda zvemashure ekudzidzira kwevatambi, soya ine mavhithamini akawanda B, iron, calcium, potassium, phosphorus uye magnesium. Iyo isina mubvunzo mukana wezvigadzirwa zvesoya zvakare ndezvekuti zvine zvinhu zvinodzikisa mwero we "yakaipa" cholesterol, uye, semhedzisiro, inoderedza njodzi yekukudziridza chirwere chemoyo.
Pamusoro pekugadziriswa kwemajini, pane imwe nyaya inopokana maererano nezvigadzirwa zvesoya. Izvo zvine chekuita nemhedzisiro yesoya pane hormonal system. Zvinozivikanwa kuti zvigadzirwa zve soya zvine isoflavones, izvo zvakafanana muchimiro chehomoni yechikadzi - estrogen. Masayendisiti akaratidzira chokwadi chekuti soya zvigadzirwa zvinotobatsira mukudzivirira kenza yemazamu. Asi varume, pane zvinopesana, vanorayirwa kushandisa soya nekuchenjerera kuitira kuti pasave nekuwedzera kwehomoni dzechikadzi. Zvisinei, kuitira kuti simba remuviri wemurume rive rakakosha, zvinhu zvakawanda zvinofambidzana zvinofanira kuwirirana panguva imwe chete: kuwandisa, kuderera kwekufamba, mararamiro asina kunaka zvachose.
Pane imwe nyaya inokakavara pamusoro pezvigadzirwa zvesoya: muzvirongwa zvakawanda zve detox (semuenzaniso, Alexander Junger, Natalia Rose), zvigadzirwa zvesoya zvinokurudzirwa kuti zvirege kuverengerwa panguva yekucheneswa kwemuviri, nekuti soya ndeye allergen. Nomuzvarirwo, havasi vese vane allergic, uye kune vamwe vanhu vasingawirirani nemukaka, semuenzaniso, soya inogona kuponesa hupenyu munzira yekuwana mapuroteni akakwana.
Kuti tisave asina hwaro, tinopa iyo data yeAmerican Cancer Society. 1 kapu yesoya yakabikwa ine:
125% yezvinodiwa zvezuva nezuva zve tryptophan
71% yezvinodiwa zvezuva nezuva zvemanganese
49% yemazuva ese iron inodiwa
43% yezvinodiwa zvezuva nezuva zve omega-3 acids
42% yezvinodiwa zvezuva nezuva zvephosphorus
41% yezuva nezuva fiber inodikanwa
41% yezvinodiwa zvezuva nezuva zvevhitamini K
37% yezvinodiwa zvezuva nezuva zve magnesium
35% yezvinodiwa zvezuva nezuva zvemhangura
29% yezvinodiwa zvezuva nezuva zvevhitamini B2 (riboflavin)
25% yezvinodiwa zvezuva nezuva zve potassium
Nzira yekusarudza sei pane zvakasiyana-siyana zvezvigadzirwa zve soya uye chii chekubika kubva kwavari?
Ngatitangei Ndiri nyama chigadzirwa chakagadzirwa kubva muupfu hwesoya. Soy nyama inotengeswa yakaoma fomu, inogona kuumbwa senge steak, goulash, beef stroganoff, uye kunyange soy hove ichangobuda pakutengeswa. Vakawanda vanotanga miriwo vanochida nokuti ndiyo inotsiva nyama yakakwana. Vamwe vanotendeukira kune zvinotsiva nyama apo, nokuda kwezvikonzero zvoutano, vanachiremba havakurudziri kudya nyama inorema, ine mafuta. Nekudaro, soya pachayo (sezvigadzirwa zvese kubva mairi) haina kuravira kwakasiyana. Nokudaro, nyama ye soya yakakosha zvikuru kubika zvakanaka. Usati wabika zvimedu zvesoya, zvinyika mumvura kuti zvipfave. Imwe sarudzo ndeyekupisa soy chunks mune yakadzika frying pani nematomatisi paste, miriwo, chipunu chezvinotapira (zvakadai seJerusarema artichoke kana agave syrup), munyu, mhiripiri, uye zvinonhuwira zvaunofarira. Chimwe chikafu chinonaka ndechekugadzira analogue yemusha we teriyaki sosi nekusanganisa soy muto nechipunu chehuchi uye tsama yemhodzi yesame, uye stew kana fry soy nyama mumuto uyu. Shish kebab kubva ku soy zvidimbu zvakadaro mu teriyaki sauce zvakare inoshamisa: zvine mwero zvinotapira, zvine munyu uye zvinonhuwira panguva imwe chete.
Soy mukaka ndechimwe chigadzirwa chinobva musoya beans chinogona kuva chinotsiva mukaka wemombe. Mukaka wesoya unogona kuwedzerwa kune smoothies, soups yakakanyiwa, kubika zviyo zvemangwanani pairi, gadzira zviyo zvinonaka, puddings uye kunyange ice cream! Mukuwedzera, mukaka wesoya unowanzowedzerwa nevhitamini B12 uye calcium, iyo isingagone asi kufadza vanhu vakabvisa zvigadzirwa zvemhuka kubva pakudya kwavo.
Sosi sosi - zvichida inonyanya kuzivikanwa uye inowanzoshandiswa pane zvose zvigadzirwa zve soya. Inowanikwa nekuvirisa soya beans. Uye nekuda kwehuwandu hwehuwandu hwe glutamic acid, soy muto inowedzera kunhuhwirira kwakakosha kune ndiro. Inoshandiswa muJapan neAsia cuisine.
Tofu kana soy cheese. Kune marudzi maviri: yakatsetseka uye yakaoma. Smooth inoshandiswa pachinzvimbo chemascarpone yakapfava uye philadelphia cheeses yezvinwiwa (senge vegan cheesecake uye tiramisu), yakaoma yakafanana neyakajairwa chizi uye inogona kushandiswa sechinotsiva chinenge chikafu chese. Tofu zvakare inogadzira yakanakisa omelette, iwe unongoda kuikanya kuita zvimedu uye fry pamwe nesipinashi, matomatisi uye zvinonhuwira mumafuta emichero.
Tempe - imwe mhando yezvigadzirwa zve soya, zvisingawanzo kuwanikwa muzvitoro zveRussia. Iyo inowanikwawo nekuvirisa uchishandisa yakakosha fungal tsika. Pane humbowo hwekuti fungi idzi dzine mabhakitiriya anoburitsa vhitamini B12. Tempeh inowanzochekwa kuita cubes uye yakakangwa nezvinonhuwira.
Miso unama - chimwe chigadzirwa chekuvirisa soya beans, inoshandiswa kugadzira yechinyakare miso soup.
Fuju kana soy asparagus - iyi ndiyo furo yakabviswa kubva mumukaka wesoya panguva yekugadzirwa kwayo, inozivikanwa se "Korean asparagus". Inogonawo kugadzirirwa kumba. Kuti uite izvi, asparagus yakaoma inofanira kunyudzwa mumvura kwemaawa anoverengeka, wozodururwa mumvura, kucheka kuita zvidimbu, kuwedzera spoonful yemafuta emichero, mhiripiri, munyu, Jerusarema artichoke manyuchi, garlic (kuravira).
Chimwe, kunyange chisiri chakajairika chigadzirwa muRussia - ndiri hupfu, kureva soya yakaomeswa. MuAmerica, inowanzoshandiswa kubika mapuroteni mapakeke, mapakeke, uye mamwe madhiri.
MuEurope neUS, soy protein isolate inozivikanwawo zvakanyanya musmoothies uye inozunungusa kuvazadza neprotein nemamineral.
Saka, soya chigadzirwa chine hutano chakapfuma muprotein, mavitamini nemaminerari. Nekudaro, kana iwe uchinetsekana nezve zvirimo zveGMOs mairi, zviri nani kutenga organic soy zvigadzirwa kubva kune vanovimba nevatengesi.