Sekuyisikhathi eside i-soy igujwa njengomthombo wamaprotheni oguquguqukayo futhi onomsoco emhlabeni jikelele. Ijatshulelwa ngezindlela ezihlukahlukene, kusukela ku-tofu ne-tempeh kuya kubisi lwesoya ne-edamame, le phrotheni esekelwe ezitshalweni igcwele izakhi ezibalulekile ezifana namaprotheni, i-iron, amafutha e-omega-3, i-fiber, ne-calcium. Naphezu kokuthandwa kwayo kanye nezinzuzo eziningi zezempilo, isoya bekulokhu kukhulunywa ngemibono eyiphutha ehlukahlukene, ikakhulukazi mayelana nemiphumela yayo emadodeni. Lesi sihloko sihlose ukuqeda lezi zinganekwane futhi sigqamise ukuthi ukufaka isoya ekudleni kwakho kungasekela impilo yonke kanye nokuphila kahle.
Amandla Okwakha Imisipha Ye-Soy
Inganekwane evame kakhulu ukuthi amaprotheni e-soy awancane uma kuqhathaniswa namaprotheni asekelwe ezilwaneni afana ne-whey noma i-casein uma kuziwa ekwakhiweni kwemisipha. Le nkolelo iye yaphikelela naphezu kobufakazi obandayo obubonisa okuhlukile. Ucwaningo lwakamuva luphonsela inselelo lo mbono ophelelwe yisikhathi, obonisa ukuthi amaprotheni e-soy angasebenza njengozakwabo abasekelwe ezilwaneni ekukhuleni kwemisipha namandla.
Ukuhlaziya okubalulekile okushicilelwe ku- International Journal of Sports Nutrition and Exercise Metabolism kuyasikhanyisela ngalolu daba. Ucwaningo lubuyekeze izivivinyo ezihlukahlukene eziqhathanisa imiphumela yeprotheni ye-soy kumaprotheni ezilwane esimweni sokuqeqeshwa kokumelana. Okutholakele bekudalula impela: amaprotheni e-soy abonakale esebenza njengeprotheni yezilwane ekuthuthukiseni imisipha namandla. Ababambiqhaza abahlanganyele ekuqeqesheni ukumelana futhi badle izithasiselo zamaprotheni e-soy bathole ukwanda kosayizi wemisipha namandla uma kuqhathaniswa nalabo abangezelele nge-whey noma i-casein.
Lobu bufakazi bukhuthaza ikakhulukazi amadoda alandela ukudla kwemifino noma imifino. Kulabo abathembele emithonjeni yamaprotheni esekelwe ezitshalweni, isoya inikeza izinzuzo ezinkulu okungafanele zinganakwa. Akukhona nje ukuthi amaprotheni e-soy asekela ukuthuthukiswa kwemisipha, kodwa futhi inikeza enye indlela ebalulekile kubantu abakhetha ukugwema imikhiqizo yezilwane. Ukufaka amaprotheni e-soy ekudleni kwakho kwangemva kokujima kungasiza ukufeza izinhloso zokuqina futhi kube nomthelela ekuphumeleleni okupheleleyo kokwakha imisipha.
Ngaphezu kwalokho, ukusebenza kahle kweprotheyini yesoya kungabangelwa iphrofayili yayo yekhwalithi ephezulu ye-amino acid. I-Soy iqukethe wonke ama-amino acid abalulekile adingekayo ekulungiseni nasekukhuleni kwemisipha, okwenza kube umthombo ophelele wamaprotheni. Le mfanelo, ihlangene nekhono layo lokuvuselela ukwakheka kwamaprotheni emisipha ngokufanayo namaprotheni ezilwane, igcizelela amandla e-soy njengendlela eqinile yokwakha imisipha.
Kafushane, amaprotheni e-soy akude nokuba yisinqumo esiphansi sokwakha imisipha. Ucwaningo lwakamuva lugqamisa ukusebenza kwayo kahle, okubonisa ukuthi ingaqhudelana namaprotheni ezilwane ekukhuthazeni ukukhula namandla kwemisipha. Kungakhathaliseki ukuthi ungumuntu ongadli imifino, i-vegan, noma ufuna nje ukushintsha imithombo yakho yamaprotheni, iphrotheni yesoya igqama njengengxenye enamandla nesebenzayo yokudla okwakha imisipha.
Ukubhekana Nokukhathazeka Ngemiphumela Yama-Hormonal
Ukukhathazeka okuvamile okuphathelene nokusetshenziswa kwe-soy umthelela wawo ongase ube khona ekulinganiseni kwe-hormonal, ikakhulukazi mayelana namazinga e-estrogen ne-testosterone emadodeni. Abanye bakhathazeka ngokuthi ukudla isoso kungase kukhuphule amazinga e-estrogen noma i-testosterone ephansi, ikakhulukazi ngenxa yokuba khona kwama-isoflavone kumakhompiyutha e-soy-esuselwe ezitshalweni akwazi ukulingisa i-estrogen. Kodwa-ke, iqiniso liwukuthi ukusetshenziswa kwe-soy ngokulinganisela akuthinti kakhulu amazinga e-testosterone noma e-estrogen.
Ukudideka mayelana nesoya namahomoni kuvame ukuvela emibikweni embalwa engayodwa ehilela amadoda amadala adle amanani aphezulu kakhulu e-soy—cishe izikhathi eziyisishiyagalolunye kunokudla okuvamile kwama-isoflavone. Lezi zimo zibike izinguquko zamahomoni, kodwa kubalulekile ukuqaphela ukuthi laba bantu bebedla i-soy eningi futhi babhekane nokushoda kwezakhi. Ukusetshenziswa okweqile okunjalo akumeli amaphethini okudla ajwayelekile futhi akubonisi imiphumela yokudla okusesilinganisweni kwesoya.
Ucwaningo lwesayensi kubantu abaningi lubonisa ukuthi ukudla isoso njengengxenye yokudla okulinganiselayo akuthinti kabi amazinga e-hormonal. Ucwaningo olunzulu luye lwabonisa ukuthi amazinga avamile okusetshenziswa kwe-soy awanawo umthelela omkhulu kumazinga e-testosterone noma e-estrogen emadodeni. Isibonelo, ukubuyekezwa okuphelele kwezifundo ezihlola imiphumela yesoya kumahomoni wesilisa kuphethe ngokuthi ukusetshenziswa kwesoya okujwayelekile akuguquli amazinga e-testosterone noma kwenyuse amazinga e-estrogen emadodeni.
Kuyaqapheleka futhi ukuthi isoyi akuyona ukuphela kwesici esithonya impilo yamahomoni. Ukudla okulinganiselayo, indlela yokuphila iyonke, kanye nezici zofuzo zidlala indima ebalulekile ekulinganiseni kwamahomoni. Ngakho-ke, ukufaka amanani aphakathi e-soy ekudleni okugcwele cishe akunakwenzeka ukuthi kuphazamise ukulingana kwama-hormone.
Kafushane, nakuba ukukhathazeka mayelana ne-soy nama-hormone kuqhubeka, ubufakazi busekela ukuthi ukusetshenziswa kwe-soy ngokulinganisela akuthinti kakhulu amazinga e-testosterone noma e-estrogen emadodeni. Izimo ezingazodwa zokushintsha kwama-hormone zazihlotshaniswa nokudla kakhulu kwesoya nokushoda kwezakhi, hhayi imikhuba yokudla ejwayelekile. Ngakho-ke, emadodeni amaningi, kuhlanganise ne-soy ekudleni kungenziwa ngokuphepha futhi ngaphandle kwemiphumela emibi ye-hormonal.
Ingozi yomdlavuza we-Soy kanye ne-Prostate
Inganekwane evamile ukuthi ukudla isoso kungase kwandise ingozi yomdlavuza wendlala yesinye, kodwa ucwaningo luhlala luphikisana nalo mbono. Eqinisweni, ubufakazi bubonisa ukuthi isoyi ingase inikeze izinzuzo zokuzivikela kulolu hlobo lomdlavuza, okuwumdlavuza wesibili ovame kakhulu phakathi kwamadoda emhlabeni wonke. Ucwaningo oluhlukahlukene luye lwagqamisa amandla e-soy ukunciphisa ingozi yokuba nomdlavuza we-prostate, inselele imibono eyiphutha mayelana nomthelela wawo.
Ukubuyekezwa okuphelele kwezifundo zokuhlola ezingama-30 kwathola ukuhlangana okubalulekile phakathi kokudla okunesoya ephezulu kanye nengozi encishisiwe yomdlavuza wendlala yesinye. Lokhu kuhlaziywa kwemeta kunikeze ubufakazi obuqand’ ikhanda bokuthi ukudla okunothe ngesoya kuxhunyaniswa nezinga eliphansi lomdlavuza wendlala yesinye. Umphumela wokuvikela wesoya kucatshangwa ukuthi uvela ekuqukethe okucebile kwe-isoflavones, okukhonjiswe ukuthi kunezindawo zokulwa nomdlavuza.
I-hypothesis yokuthi isoyi ingase yehlise ingozi yomdlavuza wendlala yesinye ikhuthazwe ngokwengxenye ukubhekwa kwezifo ezivela emazweni ase-Asia, lapho ukusetshenziswa kwesoya kuphakeme kakhulu kunasezizweni zaseNtshonalanga. Isibonelo, amazinga okutholakala komdlavuza wendlala yesinye e-Japan, Korea, nase-China aphansi kakhulu uma kuqhathaniswa ne-United States. EJapane, izinga lokugula lingama-26.6 kwabesilisa abayizi-100,000, kuyilapho eKorea naseChina, amanani angu-22.4 no-12.0 kwabesilisa abayizi-100,000, ngokulandelana. Ngokuphambene, amazinga omdlavuza wendlala yesinye e-US aphakeme kakhulu, ngamacala ayi-178.8 kwabesilisa abayi-100,000 phakathi kwabantu abaNsundu kanye ne-112.3 kwabayi-100,000 kwabamhlophe abangewona ama-Hispanic.
Lokhu kungaboni ngaso linye kumazinga omdlavuza wendlala yesinye kuholele ekutheni ososayensi bahlole imiphumela engaba khona yokuvikela yokusetshenziswa kwesoya. Ucwaningo luphakamisa ukuthi amazinga aphezulu okudla kwesoya kulawa mazwe angaba nomthelela ekwehliseni izinga lokufa komdlavuza wendlala yesinye kanye namazinga ezigameko. Ama-isoflavone ku-soy kukholakala ukuthi anomphumela onenzuzo empilweni ye-prostate ngokuthonya amazinga e-hormone futhi abonise izakhiwo zokulwa nokuvuvukala kanye ne-antioxidant.
Kafushane, umbono wokuthi isoya yandisa ingozi yomdlavuza we-prostate ayisekelwe ucwaningo lwamanje. Ngokuphambene nalokho, ubufakazi bubonisa ukuthi ukufaka isoya ekudleni kwakho kungase kusize ukunciphisa ingozi yokuba nomdlavuza wendlala yesinye. Ngobufakazi obukhulayo obusekela izinzuzo zayo zokuzivikela, isoya ingaba isengezo esibalulekile ekudleni okuhloswe ngayo ukukhuthaza impilo yonke kanye nokunciphisa ingozi yomdlavuza.
I-Soy ivela njengesisekelo sokudla okunempilo kulabo abafuna ukuthuthukisa ukudla kwabo ngezinketho ezinomsoco, ezisekelwe ezitshalweni. Iphrofayili yayo ehlaba umxhwele yokudla okunomsoco, enamaprotheni ekhwalithi ephezulu namafutha anempilo, ikwenza kube ukukhetha okuhle kakhulu kunoma ubani olwela ukwenza izinqumo zokudla okunempilo.
I-Soy ihlinzeka ngomthombo ophelele wamaprotheni, okusho ukuthi iqukethe wonke ama-amino acid ayisishiyagalolunye adingekayo umzimba ukuze usebenze kahle nokukhula kwemisipha. Lokhu kukwenza kube isengezo esibalulekile kukho kokubili ukudla kwemifino kanye ne-omnivorous, njengoba kusekela ukulungiswa nokuthuthuka kwemisipha, kukusize ufinyelele imigomo yakho yokufaneleka nokuphila kahle.
Ngaphandle kokuqukethwe kwayo kwamaprotheni, isoya icebile ngamafutha anempilo, okuhlanganisa ama-omega-3 fatty acids, adlala indima ebalulekile ekugcineni impilo yenhliziyo nemithambo yegazi. Ukusetshenziswa njalo kwesoya kungasiza ukuphatha nokwehlisa amazinga e-cholesterol e-LDL (okubi) kuyilapho kukhulisa amazinga e-cholesterol e-HDL (enhle). Lokhu kunomthelela enhlizweni enempilo futhi kunciphisa ingozi yesifo senhliziyo, okwenza isoyi ibe enye indlela enempilo enempilo kunamaprotheni ezilwane agcwele amafutha agcwele.
I-Soy iphinde inikeze izinzuzo ezibalulekile zempilo kanye nokuphila kahle. I-fiber yayo isekela impilo yokugaya ukudla, isiza ekugcineni amazinga kashukela egazini ezinzile, futhi inomthelela emuzweni wokugcwala, okungasiza ekulawuleni isisindo. Ngaphezu kwalokho, isoya igcwele amavithamini namaminerali abalulekile, okuhlanganisa insimbi, i-calcium, ne-magnesium, abalulekile emisebenzini ehlukahlukene yomzimba kanye nokugcina impilo enhle.
Ngokombono wemvelo, isoya iyisinqumo esimeme. Amaprotheni asekelwe ezitshalweni afana nesoya anendawo ephansi yemvelo uma kuqhathaniswa namaprotheni asekelwe ezilwaneni. Adinga imithombo yemvelo embalwa, njengamanzi nomhlaba, futhi akhiqize amagesi abamba ukushisa ambalwa. Ngokufaka isoyi ekudleni kwakho, wenza umthelela omuhle emhlabeni, usekela ezolimo esimeme, futhi ufaka isandla ohlelweni lokudla oluvumelana nemvelo.
Kafushane, isoya ingaphezu nje kokudla okunomsoco; imele indlela ephelele yezempilo kanye nokuphila kahle. Inikeza amaprotheni ekhwalithi ephezulu, amafutha anempilo yenhliziyo, imisoco ebalulekile, kanye nezinzuzo zemvelo, okwenza kube ukukhetha okuhle kulabo abazibophezele ekuthuthukiseni impilo yabo nokwenza izinqumo ezisimeme zokuphila. Ngokwamukela isoya, utshala imali ekusaseni elinempilo lakho kanye neplanethi.
