Momwe mungamerekere soya kunyumba ndi momwe zimathandizira

Othandizira kudya chakudya chamoyo kawirikawiri amatengera kubzala chakudya ndi masamba. Komabe, panopa, ambiri akukumana ndi vuto la kubwezeretsa kwa mapuloteni ndi zinthu zina zopindulitsa m'thupi. Pakalipano, pali kale zambiri za zomera zomwe zimayambira, zomwe zingasinthe puloteni ya nyama kwa iwo omwe saigwiritsa ntchito pa chifukwa chilichonse. Chimodzi mwa zinthu zoterezi chimamera soy, chomwe chidzafotokozedwa.

Nkhuku imamera

Tsabola ndi nyemba, yakula mu China kwa zaka mazana ambiri, koma m'mayiko a ku Ulaya adatchuka kwambiri m'zaka za m'ma 1900.

Zipatso za nkhuku zimagwiritsidwa ntchito popanga mbale ndi saladi zosiyanasiyana, malingana ndi chiyambi cha nyemba, makhalidwe abwino akhoza kusiyana. Mu mawonekedwe osinthidwa, amafanana ndi kukoma katsitsumzukwa, kosakaniza pang'ono, popanda fungo lodziwika bwino ndi kulawa, komanso mwatsopano - kumvetsetsa kowawa.

Mu maonekedwe, amamera ngati kachilombo ka tirigu ndipo amayang'ana ngati nyemba zing'onozing'ono ndi mphukira zoyera.

Mukudziwa? Poyamba, soya ankaonedwa ngati chakudya kwa osauka m'mayiko a ku Asia. Pa nthawi imodzimodziyo, mankhwalawa anagwiritsidwa ntchito kwa nayonso nthawi yaitali asanayambe kugwiritsidwa ntchito pofuna kuchepetsa zomwe zili ndi phytohormones ndi poizoni.

Kupanga kwa mankhwala

Soy ndi wotchuka kwambiri ku USA, Europe ndi kuzungulira dziko lonse lapansi chifukwa cha maonekedwe ake apadera.

Mavitamini

Soybean yokha imakhala ndi mavitamini ochuluka, koma zikamera nyemba, zina zimakula. Choncho, mu tirigu wothira, vitamini C, yomwe ilipo kale, imawoneka, zomwe zili ma vitamini B ndi vitamini E zimapitirira pafupifupi 2, ndipo vitamini K imapezekapo.

Mineral substances

Kuwonjezera pa mavitamini, mavitamini a soya amaphatikizapo momwe amawongolera mchere wambiri, shuga ndi fiber: magnesium, sodium, potaziyamu, manganese, zinki, chitsulo, selenium, phosphorous.

BJU

Malingana ndi momwe amapangidwira, soya ndizopangidwa ndi mapuloteni ambiri: mapuloteni mu 100 magalamu a mankhwalawa ali ndi 13.1 g, mafuta - 6.7 g, chakudya - 9.6 g.

Pachifukwa ichi, malembawa akuphatikizapo mafuta acids, makamaka polyunsaturated (linoleic acid), omwe sapangidwa ndi thupi la munthu ndipo amabwera kuchokera kumachokera kunja.

Tikupempha kuti tidziwe bwino zopindulitsa za masamba monga nandolo, nyemba, zakuda, zoyera, zofiira, nyemba zobiriwira ndi nyemba zobiriwira.

Mtengo wa kalori

Kalori yokhudzana ndi soya imafika pochepa: 100 magalamu a mankhwalawa ali ndi 141 kcal, yomwe ili pafupifupi 5,5% ya kudya kwa kalori tsiku ndi tsiku.

Video: Zothandiza zogwiritsidwa ntchito ndi soya

Phindu la majeremusi a soya

Chiŵerengero cha mavitamini ndi mchere muzomera za soya zimapangitsa chipangizochi kukhala chothandiza kwambiri ku machitidwe ambiri a thupi:

1. Makamaka chifukwa cha antioxidants, vitamini C ndi selenium, soy imathandiza kulimbitsa thupi kuteteza matenda ndi mavairasi, kumalimbitsa chitetezo cha mthupi.

   Kuti mukhale ndi chitetezo chamthupi, muyenera kugwiritsa ntchito dogwood, njuchi mungu, echinacea, ivan tiyi, dzungu, mabulosi akutchire, yucca, owala, fenugreek, viburnum ndi mafuta a chitowe wakuda.

2. Magnesium, yomwe ili mbali ya mankhwala, imathandiza kuimitsa ntchito ya mitsempha ya mitsempha, mitsempha ya magazi, imachotsa cholesterol choipa, imadyetsa maselo a ubongo.
3. Folic acid imathandiza kwambiri magazi.
4. Nkhuku zimakula ndi zakudya zochepa, zimathandiza kutsuka matumbo ndipo ndizofunikira kwa anthu omwe amadya.

   Kudya masamba a mphesa, mazira a mkaka, daikon, chitumbuwa, jalapeno, radishes amathandizanso kutsuka matumbo.

5. Mafosholo omwe amapanga mankhwalawa amachititsa mahomoni aumunthu, amalimbikitsa ntchito yobereka, kuchepetsa kuwonetsa kolakwika kwa kusamba kwa amayi.

Kuvulaza mbewu zowonongeka

Inde, monga mankhwala alionse, soy zimapanga zotsutsana zomwe ziyenera kukumbukiridwa:

1. Soya wosadulidwa sali woyenera kwenikweni kwa ana osapitirira zaka khumi ndi ziwiri - izi ndi chifukwa chakuti phytoestrogen yomwe ilipo imatha kuwononga msinkhu, kusokoneza mphamvu ya mahomoni.
2. Anthu omwe akudwala matenda a chithokomiro ayenera kutaya mankhwalawa asanayambe kuonana ndi dokotala, chifukwa soya amathandiza kuchepetsa ma ayodini ndipo popanda kutsatira zowonjezera zowonjezera zingachititse kuti thupi lisawonongeke.
3. Mu matenda a ziphuphu ndi zilonda za m'mimba, urolithiasis kuchokera ku majeremusi a soya ayenera kupewa.
4. Mwachisamaliro ndipo mutangokambirana ndi azimayi, mungagwiritse ntchito soy pathupi - pokhapokha pangokhala vuto la mahomoni, mankhwalawo ayenera kuchotsedwa nthawi yomweyo.
5. Pakati pa lactation, ziphuphu za soya ziyenera kusamalidwa. Ngati simunadyeko musanayambe, musayambe, ndipo ngati thupi lanu likumudziwa kale, mukhoza kuyesa pang'ono kumera ndikutsatira chikhalidwe cha mwanayo. Ngati palibe chiwopsezo ndi mpweya mwa mwana, gawolo likhoza kuwonjezeka pang'ono, koma lisapitirire mlingo wa tsiku ndi tsiku.

Momwe mungasankhire ndi kusunga ziphuphu

Mukagula okonzeka kale, mbeu za soya zimayamba kale, muyenera kusankha mosamala mankhwalawa:

1. Choyamba, mvetserani maonekedwe ndi fungo - ziphuphu ziyenera kukhala zowoneka bwino, zopanda fungo, zopanda dothi, zoyera komanso zowutsa mudyo.
2. Kutalika kwa phesi sikuyenera kupitirira 1 masentimita, mwinamwake pamakhala chiopsezo chothamangira ku "mankhwala" omwe sakhala nawo phindu lalikulu.
3. Zomalizidwa mu sitolo ziyenera kukhala mu chipinda chosungiramo firiji. Mutatha kugula, mbewu imatha kusungidwa mufiriji basi.

Ndikofunikira! Soya wosungunuka amakhalabe ndi ubwino kwa masiku angapo (zomwe zimapindulitsa kwambiri pa maola 48 oyambirira), pambuyo pake chomera chimayamba kukula, ndipo zakudya zimachepa pang'onopang'ono.

Momwe mungayambire mbewu kumudzi

Malingana ndi ogulitsa omwe akukumana ndi ma soya, njira yabwino kwambiri yopezera chothandiza kwambiri ndikumera soya nokha.

Zosankha Zosankha

Pofuna kumera soya kukuthandizani kuti mukhale ndi zipatso zatsopano ndipo mutetezeka kudya, muyenera kusankha mosamala zipangizozo. Zimadziwika kuti soya amachiritsidwa ndi zinthu zosiyanasiyana zomwe zingawononge thanzi.

Dzidziwitse nokha ndi miyambo yoyenera kubzala nyemba, komanso kupeza zomwe chakudya cha soya chiri.

Choyamba, zimakhudza mbewu zomwe sizinali zofuna zophikira, koma kubzala - pazifukwazi zimatha kusamalidwa ndi kukula kwa mankhwala ndi maantibayotiki. Pachifukwa ichi, muyenera kugula soya m'masitolo apadera kapena pharmacies, kumene amadutsa njira yoyenera.

Nkhumba ziyenera kupatulidwa, kutaya zowonongeka, ndiyeno kuthira madzi ozizira kuti azindikire zoyenera. Ngati mbewuyo ikuyandama, mungathe kuwaponyera kutali - iwo sangamere.

Kumera kumakhazikitsa malamulo

Kuti mbeu ikhale bwino, muyenera kutsatira malamulo oyambirira:

1. Nkhumba ziyenera kutsukidwa bwino (mukhoza kutsuka muzowonjezera potassium permanganate, ndiyeno tsambulani kangapo m'madzi ozizira).
2. Zimamera mwakhama kukula mu mdima.
3. Mbewuyo iyenera kumera pakakhala mvula yambiri ndi madzi abwino, madzi sayenera kugwedezeka mu chidebecho.

Kuphuka amisiri kumapereka njira zosiyanasiyana zophunzitsira. Ndibwino kuti muchite izi mu mphika wa maluwa: uli ndi mabowo omwe madzi akutsanulira, ndipo amapezeka pa tebulo lakhitchini.

Pochita izi, mbeu zowonongeka zimatsanulidwa mumphika, zimatsanulidwa ndi madzi ozizira ndipo zimaphimbidwa ndi nsalu yakuda. Pambuyo pake, nyemba ziyenera kuthiriridwa maola awiri kapena awiri, ndipo pa tsiku lachitatu mudzatha kupeza mbewu zabwino kwambiri za mbande. Ena amagwiritsira ntchito njira yodabwitsa: mphukira za soya mu mabokosi a juzi. Kuti muchite izi, tsitsani nyemba zowonongeka m'bokosi lotsukidwa, kuthira madzi ndi kudula thanki m'malo osiyanasiyana kuti mupereke ngalande.

Pankhaniyi, nthawi zambiri sizitha kuthirira madzi, ndi okwanira kutsanulira madzi ozizira kawiri patsiku ndikulola kuti liziyenda. Pazochitika zonsezi, kumera kwa mbeu zambiri kumachitika tsiku lachitatu. Chomaliza chotsirizira musadye chiyenera kutsukidwa m'madzi ozizira. Ngati mkati mwa maola 48 mbewu sizimera, sizingadye.

Tikukulangizani kuti mudziŵe zopindulitsa za mbewu za tirigu zomwe zinamera.

Momwe mungaphike nyemba za soya: kuphika saladi

Popeza soya zimamera pansi pa nthawi zonse zowuma ndi kutentha, kuwonjezera pa kumera, mabakiteriya amatha kuyamba kukula, choncho mbande zopanda kanthu sizingadye.

Pofuna kupewa kupezeka poizoni, mankhwalawa amaikidwa blanching m'madzi otentha osapitirira masekondi 30-60 kuti asunge zinthu zothandiza kwambiri. Zipatso za tizilombo zimagwiritsidwa ntchito m'malo osiyanasiyana (mbale, sandwichi, saladi) zonse zatsopano komanso zokazinga. Zoonadi, mankhwala omwe adalandira chithandizo chochepa kwambiri cha kutentha ndi othandiza kwambiri, choncho tiye tiwone zowonjezera ndi saladi zowonjezera, zofunika kwambiri pa nyengo ya mavairasi ndi chimfine.

Zofunika Zosakaniza

• Nkhuku zimamera;
• msuzi wa soya;
• viniga wosasa (akhoza kusinthidwa nthawi zonse);
• tsabola wakuda wakuda;
• chilonda chamoto;
• adyo (1-2 cloves);
• mafuta a mpendadzuwa.

Ndikofunikira! Anthu omwe akudwala matenda a mahomoni, komanso ana sayenera kudya tizilombo popanda kufunsa dokotala chifukwa cha mankhwala obiriwira.

Mndandanda wazitsulo za zochita

1. Timatsuka mazira a soya ndi madzi ozizira ndi kuziika mu mbale zowonongeka.
2. Zodzala zimamera ndi madzi otentha ndikupita kwa mphindi 10, kenako zitha madzi.
3. Timwaza masamba ndi msuzi wa soya kuti tilawe, mogawanika kugawa.
4. Onjezerani vinyo wosasa wa basamu kapena wamba.
5. Fukani ndi tsabola wakuda ndikusakaniza zikumera ndi marinade.

   Mukudziwa? Mosiyana ndi chikhulupiliro chakuti AJapan ndi a Chitchaina amagwiritsa ntchito soya ambiri, ziŵerengero zimanena kuti gawo lalikulu la mankhwalawa kwa Asiya sizipiritsi zosaposa 2 patsiku, makamaka, mwa mawonekedwe a zakudya zowonjezera.

6. Pangani chitsime pakati pa osakaniza, finyani adyo mkatimo ndikuwonjezera tsabola.
7. Kutenthetsa mafuta a mpendadzuwa mu poto yophika, musamabweretse ku chithupsa, kutsanulira adyo ndi chili pamwamba pake, ndikuwaza masamba.
8. Phimbani saladi ndi chivindikiro ndikuchoka kwa theka la ora.
9. Patatha nthawi, yesani mphindi zisanu, ndiye mukhoza kuyesa.

Choncho, taphunzira kuti ndizosavuta, poyamba, zowonongeka, monga ziphuphu za soya, timadziwa bwino zomwe zimapangidwira komanso zothandiza komanso zotsutsana. Zomwe zili pamwambazi zimatipangitsa kuganiza kuti soya yamera ndi malo osungira mavitamini ndi mapuloteni, choncho ngati atagwiritsidwa ntchito moyenera ndikutsatira ndondomekoyi, adzabweretsa ubwino wa thupi.