Koyi abinci don kaucewa tare da rashin lafiyar soya
Yana da sauƙi a farko da ya ce idan kuna da wani abincin da za ku ci abinci ya kamata ku guje wa abincin kuma ku kasance lafiya. Amma ba sauki ba ne idan yazo da rashin lafiya . Akwai siffofin soya da yawa da aka samo a cikin abincinmu kuma zai iya zama da wuya a gudanar da ita idan yazo wajen karanta alamun abinci da cin abinci.
Yayinda rashin lafiyar soya yana daya daga cikin abincin abinci na yau da kullum, yana da mahimmanci don fahimtar kasancewarta a rayuwarka na yau da kullum.
Ana samo soya a samfurori daban-daban , ciki har da abinci mai sarrafawa. Yana cikin cin abincinku, ko kun sani ko a'a. Musamman idan ka bar tsarin cin abinci mai cin ganyayyaki , zai yiwu ka cinye adadin soya. Asian cuisines amfani da mai yawa sinadaran sinadaran, amma ana iya samu a kowane gidan cin abinci. Yana da sauƙi ka kau da kai idan ba ka san abin da zaka tambayi lokacin cin abinci ba. Saboda haka, za ku buƙaci duba kusa da zaɓukan lafiya.
Bayani
Dokar Bayar da Labarin Maganin Abincin Abinci (FALCPA) na buƙatar masu masana'antu su lissafa sinadarai mai yalwa a kan takardun samfurin a cikin harshe mai sauƙi, mai sauƙi. Duk da haka, FALCPA baya buƙatar mai sayarwa wanda samfurinsa ya ƙunshi man fetur mai yalwaci da / ko lacithin soya a matsayin wakilin sakewa da ya ambaci "ya ƙunshi soy" a kan lakabin su. Wannan ya saba da binciken da ya nuna cewa sunadaran soya suna cikin man da soya da lecithin soya.
Wannan koyarwar na iya zama saboda gaskiyar cewa binciken ba cikakke ba ne cewa akwai isasshen furotin mai yalwa a cikin waɗannan sinadirai don haifar da amsawa a yawancin mutanen da ke da ciwon sukari.
Kamar yadda wasu mutane suka fi jin dadi fiye da wasu, wannan zai iya zama matsala kuma ya haifar da wani rashin lafiyar.
Har ila yau, jagororin FALCPA ba su shafi "kayan aikin gona mai kyau" kamar su 'ya'yan itatuwa da kayan marmari a cikin yanayin su. Har ila yau, ba ya rufe qwai, madara, ko nama, ko sauran abincin da USDA ya tsara.
Wannan shi ne wani wuri kuma inda sinadaran kirki na iya kasancewa. Ana iya amfani dashi a cikin kakin zuma ko kayan gargajiya a kan 'ya'yan itatuwa ko aka samu a cikin kaza mai tsami ko daskararre wanda aka sarrafa shi a cikin kaza. Wannan zai iya sanya wadanda ke da alhakin jiyya a hadari don rashin lafiyar rashin lafiya duk da cewa sun gaskata sun karanta lakabi kuma an sanar da su.
Wasu masana'antun sun hada da maganganun akan layin abinci wanda zai iya nuna alamar giciye tare da soya. Wadannan maganganun zasu iya karanta "ƙila su ƙunshi soya," "da aka samar a kan kayan aiki tare tare da soya," ko kuma "aka samar a cikin kayan aiki wanda ke tafiyar da matakai." A gaba ɗaya, waɗannan faɗakarwar suna da son rai. A gefe guda, wasu masana'antun bazai haɗa da wannan bayanin ba, koda kuwa akwai soya a cikin makaman su.
Abincin Abincin
Asian Cuisine
Soy abu ne mai mahimmanci a yawancin cuisines na Asiya amma yana da wuya a gane a menu. Yana da muhimmanci a san cewa abubuwan da ke gaba suna ƙunshe da soya kuma ya kamata a kauce masa idan kana da rashin lafiyar soya.
- Bean sprouts
- Edamame (sabbin waken soya)
- Kinako
- Miso (gurasa na waken soya). An samo shi a cikin miso, wannan manna an yi shi ne daga sauran waken soya da sauran sinadarai irin su sha'ir, buckwheat, gero, da hatsin rai.
- Natto: Abincin kiwon lafiya na Japan da aka yi tare da waken soya da ƙwayoyi masu amfani.
- Nimame
- Okara
- Shoyu: Wannan abincin soya ne da aka yi daga waken soya, gurasa mai laushiya, gishiri, da ruwa. Yana da ƙasa da nishadi da rani fiye da kayan abinci mai yalwaci.
- Soy sauce
- Soya
- Soya (curds, granules)
- Tamari: Kamar soya sauce, ana yin tamari daga waken soya tare da adadin alkama. Ana amfani da waken waken soya da ƙananan alkama, yin katari da kuma kasa da naman soya.
- Tempeh: Anyi wannan ne daga dafa shi da waken waken soya wadanda aka sanya su a cikin sutura, kamar maigidan burger. Tempeh yana da dandano mai ƙanshi.
- Teriyaki Sauce: Wannan sauya yakan ƙunshi naman alade a matsayin daya daga cikin sinadaran kuma yana da tafarnuwa, ginger, da sukari.
- Tofu (dofu, kori-dofu)
- Yuba
Soya-Binciken Sinadaran
Ba sau da sauƙi a gane cewa kasancewar soya a kan lakabi, kamar sauran kalmomi ana amfani dasu a wurin. Wadannan sinadarai masu sarrafawa suna da alaƙa:
- Furotin soyayyen hydrogened (HSP)
- Mono- da diglycerides
- MSG (monosodium glutamate)
- Furotin kayan furotin (TVP)
Sinadaran Mai yiwuwa yana riƙe da Soy
Akwai wasu nau'o'in sinadaran da zasu iya ko ba su ɗauke da soya ba. Yana da muhimmanci a tuntuɓi mai sana'anta samfurin don gano tushen asali.
- Mai wakilci
- Dandalin shuke-shuke mai gina jiki (HPP) ko hydrogenzed kayan lambu (HVP)
- Gum arabic
- Guar danko
- Lecithin
- Ƙunƙirai masu kwakwalwa
- Abin dandano na dandano: Wadannan ƙari ga abincin da za su iya samuwa da sinadarai. Duba tare da masu sana'anta game da abin da ya zama "dandano na halitta" idan kun kasance m.
- Stabilizer
- Matsalar
- Kwayar kayan lambu, sitaci, raguwa, ko man fetur
- Vitamin E
Abinci wanda Yaya Yarda da Soy
Kuna iya mamakin sanin cewa yawancin abinci na yau da kullum sukan ƙunshi nauyin soya. Yana da muhimmanci a yi karin hankali game da cin waɗannan idan baza ku iya samo jerin abubuwan da suka dace ba.
- Asian abinci: Korean, Jafananci, Thai, Sinanci, da dai sauransu.
- Baked kayan da yin burodi mixes
- Bouillon cubes
- Candy
- Cereal
- Chicken (raw ko dafa shi) wanda aka sarrafa tare da broth kaza
- Chicken broth
- Chocolate
- Nemi hatsi: Hanyoyin soya mai haɓaka mai yalwaci yana iya kasancewa don bunkasa abincin da ake ci.
- Makaman makamashi, sandunan abinci mai gina jiki: Za a iya haɗawa da furotin na Soy a matsayin hanyar da za ta bunkasa abun ciki na gina jiki a cikin sanduna makamashi. Soy lecithin za a iya kara a matsayin emulsifier.
- Abincin nama da bunsun Hamburger: Wasu gidajen cin abinci mai saurin abinci sun hada da gari mai yalwa a cikin buns da furotin soya a matsayin mai yalwa a cikin naman hamburger. Tabbatar ku fahimci abin da ake bukata na lakabi na allergen don cin abinci da abinci na abinci mai sauri.
- Yi amfani da abincin kiwo, irin su madara mai soya, cakulan nama, ko cream ice cream
- Jariri dabara
- Margarine
- Mayonnaise
- Meat kayayyakin da fillers kamar burgers ko sausages
- Abinci na kari (bitamin)
- Peanut man shanu da kuma man shanu mai shayi: Soy gina jiki an kara da shi don bunkasa abun ciki na gina jiki kuma a matsayin emulsifier don kiyaye sinadaran daga rabu.
- Furotin na Protein: Wannan kalma ce da ake amfani da ita don yawancin sunadaran gina jiki, ciki har da soya, madara, whey, casein, shinkafa, da sauransu. Koyaushe duba don furotin furotin.
- Sauces, gravies, da soups
- Lafiya
- Kayan lambu broth
- Dabbobin ganyayyaki nama: burggie burgers, kwaikwayo na kaza, kwaikwayo na abincin rana, kwaikwayon kwaikwayo na naman alade, da dai sauransu.
Ma'aikatar Muhalli
Yi la'akari da asalun da ke ɓoye da ke cikin ɓoye wanda zai iya kasancewa a cikin gidan likitan ku, ɗakin shan ruwa, ko kusa da gidan. Soy za'a iya samuwa a cikin abubuwa kamar launi da kayan shafawa. Maida hankali kan waɗannan samfurori zai iya taimaka maka ka guje wa abin da ba'a so ba.
Harkokin Gudanar da Harkokin Agaji
Wasu mutane tare da ciwon sukari suna iya zama rashin lafiyar furotin soya. Mutanen da ke da ciwon sukari suna iya haɗuwa tare da kirki ko sauran legumes, kamar su wake ko wake. Duk da haka, mafi yawan mutanen da ke da naman alade suna iya jure wa sauran legumes saboda hakikanin iyalin legume fiye da 30. Idan kana zargin wani rashin lafiyar zuwa wani legume, ya kamata ka bincika wannan jigon daban domin sanin idan kana da hankali. Kada ku ɗauka cewa kuna da rashin lafiyar yawan nau'i na wake da kuma legumes na kawai saboda kuna da jinya ko ƙwayar nama - za ku ƙuntata yawan abincinku, wanda zai iya haifar da rashin cin abinci mai gina jiki a hanya.
Ma'aikatan Labaran Kiyaye marasa tausayi ga masu cin ganyayyaki
Idan kuna da rashin lafiyar soya, dole ne ku guje wa tofu da tempeh, wanda aka samo a cikin mafi yawan kayan abinci mai gina jiki da kayan abinci mai gina jiki da kuma yawancin abinci maras nama. Maimakon haka, zaku iya zaɓar daga waɗannan nau'o'in haɗin gina jiki guda takwas masu cin ganyayyaki:
- Milk da Qwai: Lacto-ovo-vegetarians da kuma amfani da su a matsayin tushen arziki na gina jiki da kuma bitamin B-12, wanda ba a samuwa a cikin tushen gina jiki. Koyarwar ita ce madara da qwai suna sau da yawa kuma suna da damuwa kuma wasu mutane zasu kula da su da kuma soya.
- Gwangwani: Ɗaya daga cikin wake na dafaren wake ya ba da nau'in kilo 15 na furotin. Zaka iya jin dadin iri da yawa na wannan nau'i mai gina jiki na gina jiki, ƙarfe, fure, da magnesium.
- Kwayoyi: Kwayoyi iri ne na kowa kuma don haka baza su ji dadin kowa ba. Duk da haka, suna da arziki a cikin furotin da na gina jiki kamar su bitamin E da phosphorus. Kuna kuma iya samun gurasar ƙwayoyi da kuma gari.
- Seitan: Anyi wannan daga alkama mai yayyafi kuma ana amfani dashi akai azaman nama mai cin ganyayyaki. Dole ne ku duba don tabbatar da cewa ba a yi zina ba tare da kara kara. Za ku iya yin wajan ku daga mai hatsin alkama a gida.
- Whole Wheat: Bincika samfurori na hatsi gaba daya maimakon tsabta. Kuna iya ji dadin furotin na jiki 7.5 grams a cikin kofi ɗaya na dukan alkama alkama da 3 grams a cikin kowane sashi na dukan gurasa alkama da alkama. Dukan alkama shi ne babban tushen fiber, selenium, da manganese.
- Quinoa: Wannan tsohuwar ƙwayar hatsi shine sinadaran cikakke. Ɗaya daga cikin nau'i na quinoa yana da nau'o'in gina jiki guda 23 kuma yana da fiber, magnesium, da phosphorus.
- Flaxseed: Turare na ƙasa shine hanya mai sauƙi don ƙara haɓaka da fiber zuwa smoothie, kuma za ku iya yin gasa a cikin kayan da aka gasa.
- Oatbran: An cire bran daga abincin yau da kullum, amma zaka iya ƙara da shi don bunkasa gina jiki ko amfani da shi a cikin kayan da aka yi.
Soy Allergy a jarirai da Yara
Soy na gina jiki zai iya haifar da mummunar cuta a cikin yara da ake kira ciwon gurguntaccen ciwon gurguntaccen abinci mai gina jiki (FPIES) . Yara jarirai na iya samun irin wannan nau'i na bayyanar cututtuka daga madarar madarar maiya, wanda aka sani da ciwon daji mai gina jiki mai gina jiki. Kimanin kashi 10 zuwa kashi 14 cikin dari na jariran da ke rashin lafiyar madarar maraya suna haifar da rashin jin dadi a lokacin da aka ba da yarinya. Cibiyar Ilimin Harkokin Ilimin Harkokin Yara na Amirka a 2008 ta gabatar da sabon jagororin: Ga jarirai tare da ƙwayar rashin lafiyar madara, wanda ake amfani da shi sosai (hydrolyzed).
Kalma Daga
Zai iya zama ƙalubale don kawar da soya gaba daya daga abincinka kamar yadda yake a cikin abinci da yawa. Dole ne ku zama sirri a karatun alamun abinci, kuma kuna buƙatar ɗaukar kariya lokacin cin abinci daga gida.
> Sources:
> Cibiyoyin Abincin Abinci da Anafilaxis Network. Soy Allergy. https://www.foodallergy.org/allergens/soy-allergy.
> Joneja JV. Jagoran Mai Lafiya na Jagorancin Abincin Abincin Abinci da Intolerances . Cibiyar Gina Jiki da Dietetics; 2013.
> Sicherer SH, Acebal ML, Sampson HA. Matsalar Abincin Abinci: Jagora Mai Nuna Domin Cin A lokacin da Rayuwarka Ta Dangane da Shi . Baltimore: Jami'ar Press University Johns Hopkins; 2013.
> Cibiyar Kiɗa UCSF. Jagora ga Abincin Abinci a Soy. https://www.ucsfhealth.org/education/a_guide_to_foods_rich_in_soy/.
> USDA. Cibiyar Kasuwanci ta Ƙasa ta USDA. https://ndb.nal.us.usda.gov/ndb/.