Ukudla kwe-Soy kuye kwasetshenziselwa ukufaka inyama nenyama yobisi iminyaka eminingi, kodwa akudingeki ukuba ube yimifino noma i-vegan yokufaka lezi zitshalo ezinempilo ekudleni kwakho.
Ama-soya ahlobene nama-lentile nama-peas, kanye nobhontshisi obomile njengama-bey bean nobhontshisi abamnyama, njengazo zonke ezinye izitshalo, isobho liphezulu amaprotheni. Empeleni, i-soy ingumthombo we-protein ophelele oqukethe zonke amino acid ezidingekayo - okungavamile kokudla okutshalwe esitshalweni.
I-Soy iphinde ibe umthombo omuhle kakhulu wamafutha enempilo kuhlanganise namafutha e-monounsaturated namafutha e-omega-3, ngakho-ke kuhle kumzimba wakho wezinhliziyo, kanye nokuphezulu kuma-antioxidants okuthiwa i-isoflavones.
Ungumusha wokudla isobho? Skrolela phansi ukuze ufunde kabanzi mayelana nezinhlobo ezinkulu ze soy nokuthi ungazifaka kanjani ekudleni kwakho.
1 - Soymilk
I-soymilk eqinisekisiwe ingasetshenziswa endaweni yobisi lwezobisi ngokuphuza nokupheka okuningi. Eqinisweni, ukukhonza indebe eyodwa ye-soymilk kubalwa njengomthombo onempilo we- calcium ne- vitamin D. Enye indebe yobisi obusondelene ne-soy inama-calories angu-100 kanye ne-300 milligrams calcium. I-soymilks evulekile ngokuvamile inamakholori ambalwa kanye noshukela.
I-Soymilk isetshenziselwa ukwenza i-soy based based coffee cream and soy yogurt, ephelele kubantu abafuna ukugwema imikhiqizo yobisi. Ungaphinda wenze i-soymilk yakho ekhaya. Ngeke ibe ne-calcium eningi, kodwa kusengcono kuwe.
2 - Tofu
I-Tofu nayo ibizwa ngokuthi i-soybean curd, futhi ifana noshizi ekuthunjweni. Kukhona izinhlobo ezahlukene - ezithambile, eziqinile futhi ezengeziwe. I-Tofu ingenye imithombo enhle kakhulu ye-calcium, futhi isetshenziselwa njengesithako esiyinhloko ezitsheni ezihlukahlukene.
Ngokulungiselelwa okuncane, i-tofu ingashukumisa-okuthosiwe, okubhakiwe, okubiwe noma okusetshenziswe njengesithako ekuphekeni okuningi kwemifino.
3 - I-Tempeh
I-Tempe i-soy ephekwe, ivinjiswe kancane ibe yenziwe amaqebelengwane, kaningi izithako ezengeziwe njengezinhlamvu noma ezinye izitshalo. Ngenxa yokuthi ifakwe isiliva ehlukile - okufana namakhowe noma imvubelo. I-Tempe ayiyona i-calcium ephakeme njenge-tofu, kodwa iphezulu ensimbi neprotheyini.
I-Tempe i-texture eqinile futhi ingagqunywa (njenge-steak) noma i-crumbled (njenge-hamburger), ngakho-ke ivame ukusetshenziswa njengendawo esikhundleni senyama.
4 - i-Edamame
I-Edamame yenziwe ngamasiya aluhlaza angakhuli. Zibilisiwe emanzini anosawoti, zihlile futhi zikhonjiswe njenge-appetizer. Ama-soybe aphekiwe angasuswa futhi kumapods futhi asetshenziswe kuma-saladi nezinye izitsha.
5 - I-Soy Beans egaziniwe
Ama-soya avunyelwe ukuvuthwa ngokugcwele ukuvula umbala wegolide. Zingadliwa futhi zisetshenziswe njengesiphuzo esiphundu (ngezinye izikhathi zibizwa ngokuthi 'soynuts') noma zenziwe ibhotela le-soya, engasetshenziswa njengenye indlela ebhotela le-peanut.
Ama-soybean aqotshwe angathola kancane amakholori - indebe eyodwa yama-soybean ebosiwe omile anama-khalori angaphezulu kuka-400 (futhi uma egosiwe ngamafutha, inani lekhalori lizophakama kakhulu).
6 - Kuthiwani ngeSoyce ne-Miso Paste?
I-Soy sauce nokunamathiswa kwe-miso kukhona imikhiqizo ye-soy esetshenziselwa ukwengeza ukunambitheka kwezitsha. I-sauce ye-Soy yenziwe nge-soy, ukolweni, nezinye izithako. Isetshenziswa kangcono njenge-condiment (futhi nje kancane) ngoba iphezulu kakhulu kwi-sodium. Eqinisweni, isipuni esisodwa sinama-milligram angaphezulu kuka-800.
I-soysi eyancishisiwe-sodium iyatholakala kepha isengumthombo obalulekile we-sodium futhi uma udla ukudla okunomsoco, kungcono ukugwema yonke i-soy sauce.
I-Miso unamathela yenziwe nge-soybean eqoshiwe kanye nosawoti, futhi ingase ibe nelayisi noma ibhali. Iphezulu kuma-antioxidants, kodwa isipuni esisodwa sinama-milligram angaphezu kuka-600 sodium, ngakho-ke kungenzeka ukuthi awukho umkhawulo uma udinga ukubukela ukudla kwakho kwe-sodium.
Imithombo:
Idatha yezoLimo lwezoLimo lwezoMnyango wezoLimo lweMelika e-United States ye-Standard Reference Release Release 28.
Iminyango ye-United States yezoLimo nezeMpilo kanye nezinsizakalo zabasebenzi. "Izinkombiso Zezinkukhu zabaseMelika 2015-2020."