An danganta kayayyakin soya da dama ga amfanin lafiyar jiki - ciki har da rage ƙananan cholesterol. Akwai shirye-shiryen soya iri-iri daban-daban kuma suna iya rarraba ta lokacin da aka girbe su ko kuma yadda aka shirya su. Bugu da ƙari, za a iya juyo da ƙwayoyi zuwa wasu nau'o'in kayayyakin, ciki har da gari, miya, madara, kwayoyi, da abinci marasa nama.
Tabbas, akwai kullun soya wanda ke iya cinye ta kanta.
Kodayake ana iya samun naman alade a wasu nau'o'in abinci, babu wanda ya san yadda tasirin da ke da tasiri yana kan rage yawan cholesterol. Yayin da wasu nazarin ya nuna cewa cinyewa da soya zai iya samun tasiri a kan LDL cholesterol, wasu nazarin ya nuna cewa soya ba shi da tasirin gaske a kan bayanin ku na lipid. Wasu masanan kimiyya sunyi jayayya cewa soya yana rage yawan cholesterol ta hanyar maye gurbin sunadaran da aka samo a cikin nama na dabba, wanda yayi babban a cikin kitsen mai . Duk da haka, soya shine abincin cholesterol-friendly a cikin cewa yana da girma a cika furotin da fiber da ƙananan a cikin kitsen mairai - sa shi kyau-zuwa abincin idan kuna nema abinci don rage yawan abincin ku.
Ko da yake akwai nau'o'in samfurori na kayan soya da ke cikin gidajen cin abinci, kasuwanni na manoma, da kuma kayan shaguna, waɗannan samfurori masu yawa sune na kowa:
Edamame
Edamame wani nau'in wake ne wanda ba shi da ƙyan zuma wanda yayi kama da wake mai tsayi kuma ana iya samun wani lokaci a jikinsa. Kodayake ba a ci kwandon ba, za a iya cire wake a cikin kwandon da sauke shi kadai ko kuma a cikin sauran abinci - musamman ma a salads da tarnaƙi. Don yin sallar da aka yi amfani da sunanka don samun karin haɓakar cholesterol, ya kamata ka tabbatar cewa kana amfani da sunanka tare da wasu sinadaran lafiya - musamman ma da kayan lambu, kwayoyi, da wake.
Yayin da za a shirya rubutun mahimmanci, ya kamata ka ƙayyade adadin man shanu da man da aka kara, domin wannan zai iya tarawa a kan adadin kuzari zuwa wannan karamar karamar mai, abinci mai dadi. Bugu da ƙari, gishiri da sukari, wanda aka kara da su a lokacin dafa abinci ko rubutun maimaita, ya kamata a ƙayyade shi.
Tofu
Tofu shi ne irin kayan shayar da aka yi daga curdling soy madara da kuma danna shi a cikin wani siffar, irin su block. Saboda wannan hanyar shiri, ana kiransa tofu ne kamar ƙuƙwalwar wake. Soy madara ya ragu sosai a cikin mai mai da adadin kuzari, don haka ana amfani dashi a matsayin madadin madara maras nama a cikin abincin da aka rage a cikin lipid. Tofu zai iya yin kyakkyawan tsarin maye gurbin naman da suka fi girma, kamar naman sa ko naman alade.
Tofu za a iya shirya su a cikin hanya kamar kayan abinci mafi girma a cikin calorie, da sanya su manufa idan kun kasance a cikin yanayi don gumi, sauteing, ko barbecuing - duk waɗannan hanyoyin hanyoyin cin abinci cholesterol. Tofu ba shi da ƙanshi mai yawa, saboda haka ana iya jarabtar ku ƙara dandano ga abincinku na abincin tofu. Ko da yake ƙara kayan kayan yaji ne mai sauƙi don karawa a kan dandano, ƙara maƙaryaci mai tsami ko kuma naman alade wadanda suke da girma a gishiri ko sukari na iya sabotage gajiyar tofu.
- Terro ta Tofu Scramble
- Gasa Tofu tare da Sauye-sauye na Marinades
Yanayin
Tempeh ne waken waken soya da aka danne da sauri, yana ba su mai dadi, dan kadan, ƙanshi. Bayan gwargwadon fata, ana soyayyar soya a cikin wani abu. Tempeh na iya samun sauran hatsi da aka haxa, kamar shinkafa, sha'ir, ko quinoa. Kamar dai yadda tofu, akwai hanyoyi da yawa da zaka iya shirya tempeh - ko da yake ba za ka yi amfani da wannan abinci ba idan kana kallon labaranka tun lokacin da wannan hanya zai iya gabatar da fatsan furotin marasa kyau a cikin abincinka. Tempeh za a iya amfani da ku, sutsi, chilis ko ma sauteed mara kyau a man zaitun tare da wasu kayan lambu da kuka fi so.
Protein Kayan Kayan Rubutun Turanci
Kwayar kayan lambu mai kwakwalwa, wadda aka sani ta hanyar TVP ta raguwa, an shirya shi daga gari mai naman alade.
Yana da daidaito na naman sa naman gari - ba tare da mai kara yawan abu ba - kuma yana samuwa a cikin nau'o'i masu yawa. Wasu lokuta, daban-daban kayan kayan kayan yaji da kayan yaji za a iya ƙarawa zuwa TVP don ba shi wani ɗan dandano kadan. Ana amfani da TVP a maimakon maye gurbin nama na nama a yawancin abinci, ciki har da:
- Hamburger patties
- Sanda
- Meatloaf
- Casseroles
Kamar yadda yake tare da wasu kayan soya, yana da mahimmanci don ware TVP tare da sauran sinadarai mai kyau don kaucewa ƙara karin mai da adadin kuzari ga wannan samfurin mai ƙananan abu.
> Labensky SR, Martel PA, Hause AM. A kan Abincin: Littafin Litattafai na Ƙungiyar Culinary. 5th ed. Prentice Hall 2011.
> Sacks FM, A Lichtenstein, L Van Horn, W Harris, et al. Soy, furotin, da kuma lafiyar zuciya: Nazarin kimiyyar kimiyya na Amurka na Ƙungiyar Zuciya ta Amirka don masu kwararru daga kwamiti mai gina jiki. Yanayi. 2006; 113: 1034-1044.
> van Nielen M, Feskens EJM, Rietman A, et al. Sauya Sauyewar Protein Meat tare da Protein Soya Yana Yarda da Resulin Resistance da Jub da jini a cikin Postmenopausal Mata da Raunin Abdominal. Am J Nutr 2014; 144: 1423-1429.