Kafukufuku, Kutsutsana, ndi Zakudya Zanu
Soy ndi imodzi mwa "zodabwitsa" zakudya zomwe zimagulitsidwa m'masitolo ogulitsa okha kapena m'misika ya Asia kumadzulo. Zaka zingapo zapitazo, soya wakhala akuwonetsa nthawi zonse m'masalefu a masitolo ogulitsa ambiri, opangidwa mu zinthu zosiyanasiyana zodabwitsa ndi zokoma. Pa nthawi yomweyi, kutsutsana kwakhala kotentha-koya kapena koopsa kwa odwala khansa ya m'mawere komanso opulumuka?
Kodi zakudya za soya zimakutetezani ku khansara, kapena kodi amachedwa msanga? Musanayambe kutulutsa tofu ndi mso msuzi kapena kuthamangira kukagula zakudya zowonjezera, tiyeni tione zakudya za soya ndi zotsatira za thanzi lawo.
Mafunso Okhudza Soy ndi khansa ya m'mawere
Musanayambe kutsutsana pa khansa ya soy ndi ya m'mawere, ndikofunika kufotokozera kuti izi ziri pafupi funso limodzi. Ambiri mwa inu mwamvapo kuti soya ikhoza kuchepetsa chiopsezo cha khansa ya m'mawere, koma maselo a kansa ya m'mawere omwe amakula mu kudya amakula mofulumira ngati atadyetsedwa soya. Kodi zonsezi ndi ziti? Ena mwa mafunso osiyanawa ndi awa:
- Kodi soya ikhoza kuchepetsa chiopsezo cha khansa ya m'mawere? Ngati ndi choncho, kodi pali nthawi yowonjezera yomwe ingakwaniritsire izi, kapena kodi zotsatira zake zimatha m'moyo wanu wonse?
- Kodi ndi zotetezeka kwa iwo omwe ali ndi khansara ya m'mawere kuti adye soya, kapena angapangitse kansa ya m'mawere kukula mofulumira kapena kuonjezera kubwereza?
- Kodi soya imapereka chitetezo kwa omwe ali pachiopsezo cha khansa ya m'mawere kapena omwe ali ndi khansa ya m'mawere?
- Kodi soy ingagwirizanitse bwanji ndi mankhwala omwe amagwiritsidwa ntchito pochizira khansa ya m'mawere?
Zakudya Zakudya Zakudya Zakudya Sizitanthauza Tofu Ndi Msuzi Wa Soy
Zakudya za nkhuku zimapangidwa kuchokera ku soya-mbewu yomwe, mpaka zaka za m'ma 1980, idagwiritsidwa ntchito ku America makamaka ngati chakudya cha ziweto, koma wakhala gawo la zakudya za ku Asia kwa mibadwo yambiri.
Nkhuku imapezeka ngati edamamu (nyemba zobiriwira za soya), tofu, mkaka wa soya, ufa wa soya ndi ufa, miso phala, tempeh, mafuta, ndi mapuloteni a masamba (TVP). Soy amawonetsa nyama zambiri zamankhwala-nyama zopanda nyama, "burger" kalembedwe kake, ndipo ngakhale nyama yankhumba ngati mapepala ndi nkhuku zooneka ngati nkhuku.
Ubwino
Zamagulu zogwiritsidwa ntchito ndi soya zimatha kupanga zinthu zabwino kwambiri kwa anthu omwe amadya zakudya zamasamba, ndipo zinthu zina ndizoyenera zogonana. Tofu ndi tempeh akhoza kuphikidwa ngati gawo la chakudya cha ku Asia komanso kuphatikizapo zokoma. Soy ali ndi mapuloteni ambiri, amathandiza kuchepetsa cholesterol ndipo amawoneka ngati chakudya chabwino kwa omwe ali ndi kuthamanga kwa magazi .
Kutsutsana kwa Isoflavones
Ma soya ali ndi amino acid onse ofunika kwambiri kuti munthu akhale ndi zakudya zabwino. Zakudya za nkhuku zili ndi maoflavoni (phytoestrogens). Maoflavuniwa ali ndi mphamvu zowononga zowonongeka komanso amatha kulepheretsa selo kuwonongeka (okosijeni) chifukwa cha kusintha kwaufulu . Mafinya amtunduwu amatha kukhala ngati estrojeni yofooka ndipo amalepheretsa odwala otchedwa estrogen, ofanana ndi momwe tamoxifen amagwirira ntchito pofuna kupewa kutsekula kwa khansa ya m'mawere ya estrogen. Zikumveka zabwino, si choncho?
Koma pangakhale vuto la "chinthu chabwino kwambiri." Monga momwe maantirojeni achilengedwe amatha kupangitsa kuti chifuwa cha m'mawere chiwonjezeke, mchere wambiri wa soy islavone genistein, mu mawonekedwe owonjezera pa zakudya zowonjezereka, akhoza kuyambitsa chithunzithunzi chokula.
Nanga bwanji za Asian omwe amakula ku tofu? Tiyeni tiyang'ane pa mitengo yawo ya khansa ya m'mawere.
Tizilombo Tomwe Tili ndi Zamoyo Zambiri
Azimayi achijapani amadya soya kuyambira ali mwana, zomwe zingakhale zofunikira popewera khansa ya m'mawere. Mu April wa 2008, phunziro la Japan linasindikizidwa pa ntchito ya soya ndi mitengo ya khansa ya m'mawere. Phunziro ili, Dr. Iwasaki ndi gulu lake adayang'anira amayi 24,226 a ku Japan a zaka zapakati pa 40 ndi 69. Kuphunzira kwawo kunafikira zaka khumi ndi zisanu ndi ziwiri, ndipo akazi omwe adaphunzirawo sanasunge magazini ya chakudya, yomwe nthawi zina ndi yopanda chikhulupiliro cha phunzirolo. Ofufuzawa anagwiritsa ntchito zitsanzo zamagazi ndi mkodzo kuti awerenge mayendedwe a isoflavone.
Azimayi omwe anali ndi mitsempha yapamwamba kwambiri (isoflavone kuchokera ku soya) anali ndi chiwerengero chochepa kwambiri cha khansa ya m'mawere.
Mankhwala a Zakudya Amatsutsana ndi Zowonjezera Zakudya Zake
Mafosholo omwe amapezeka mu soya, nyemba za sitsamba, ndi nyemba zimakhala pafupifupi zana limodzi ndi mphamvu zowonongeka. Ngati mukupeza maofolovoni ochokera ku zakudya, mungakhale ovuta kudzidula nokha, pokhapokha mukadya zakudya zonse. Nanga ma capsules omwe alibe ma soylavones omwe amagulitsidwa ngati thandizo la mahomoni komanso chitetezo cha mafupa chingakhale chitetezo? Yankho ndilo: zimadalira ndipo sitidziwa nthawi ino. Mapiritsi omwe ali ndi soylavones omwe ali okhaokha amachititsa kuti anthu asamangokhalira kufufuza, komabe anthu amazindikira ngati kukula kwa khansa ya m'mawere kapena ayi. Ngati mutenga zowonjezereka zowonjezereka za matenda a mitsempha, lankhulani ndi dokotala wanu za momwe maoflavuni angakhale otetezeka kwa inu.
Kuthamanga kwa Soy Ali pa Aromatase Inhibitors kapena Tamoxifen
Ngakhale kuti soya ingathandize kuchepetsa kutentha kwanu, ofufuza amachenjeza amayi omwe ali ndi vutoli kuti asakhale ndi mlingo waukulu kwambiri wa soya, makamaka ngati mawonekedwe owonjezera a soya. Ndipo ngati muli ndi kansa ya m'mawere yotchedwa estrogen, ndipo mukusankha estrogen receptor modulator, monga tamoxifen, kapena aromatase inhibitor, monga exemestane, ndibwino kuti musiye soya. Soya isoflavone genistein akhoza kuthana ndi estrogen suppressors-ndipo izo zingapangitse mankhwala anu apambuyo mankhwala asagwire ntchito.
Mutatha kumaliza masewera olimbitsa thupi (estrogen suppressors (nthawi zambiri zaka zisanu, koma ena oncologist akuyamikira zaka 10 kapena kuposerapo) mukhoza kuyamba kuphatikizapo soya mu chakudya chanu kachiwiri. Koma poyamba, kambiranani ndi oncologist wanu. Ngati mukufunabe ubwino wa malafunivoni, yesetsani kudya nyemba, mbewu zonse, ndi mtedza. Kumbali ina, chifukwa chabwino chopeŵera soy ndikumodzi ngati mukudziwa kuti ndiwe wodwalayo. Muyeneranso kudumpha soy ngati muli ndi vuto la chithokomiro kapena goiter.
Mfundo Yofunika Kwambiri
Mungapindule kwambiri pogwiritsa ntchito ma soylavones monga genistein ngati mafinya amachokera ku chakudya osati kuchokera ku zakudya zowonjezera. The American Cancer Society inanena kuti zolemba za soy isoflavones zowonjezereka zingalimbikitse kukula kwa chifuwa, ndipo ziyenera kupeŵa. Akazi omwe amaphunzira ku Japan amene anali ndi chiwerengero chochepa kwambiri cha khansa ya m'mawere anali atadya soya kuyambira ali ana, kapena kuyambira asanabadwe. Zingakhale bwino kuti zotetezera zotengedwa kuchokera ku soy ku Japan zimangokhala kuwonetsetsa panthawi yopanga mawere akatha msinkhu.
Ndikofunika kuzindikira kuti makhoti adakalipo pa khansa ya soya ndi m'mawere. Zambiri mwa maphunziro osokoneza bongo adachokera ku maphunziro a nyama omwe sanatsimikizidwe ndi maphunziro aumunthu. Malinga ndi bungwe la European Food Safety Authority, mafilimuwa samakhudza kwambiri ubereki wa m'mawere. Mfundo yakuti soya ikhoza kukhala pulogalamu yabwino ya zakudya m'thupi ndi zovuta kutsutsana, ndipo funso lomwe nthawi zambiri limafunsidwa ndilo ngati zakudya zomwe zingalowe m'malo mwa soya pa zakudya zabwino-mwachitsanzo, nyama zofiira-zikhoza kukhala zovuta kwambiri.
Azimayi am'mayi amatha kupitirira mankhwalawa chifukwa maoflavuni amphamvu amafanana ndi maantirojeni achilengedwe, omwe amawathira 80 peresenti ya khansa yonse ya m'mawere. Akulu omwe amayamba zakudya zomwe zimaphatikizapo magalamu 25 a zakudya za soya tsiku lililonse (osati omwe ali ndi khansara ya m'mawere) adzapindula ndi ma sola (ma cholesterol otsika, thanzi labwino la moyo) koma sadzapeza chitetezo chofanana ndi khansa monga anthu omwe adya soy nthawi zonse nthawi zonse.
Nkhawa imakhalabe pazinthu zingapo: kaya mankhwala a soya angasokonezeko mankhwala a kansa ya m'mawere, ndipo ngati soy mu mawonekedwe oonjezera angakhale ovulaza. Monga momwe zimakhalira ndi zakudya zina, chigwirizano chonse chimaoneka kuti zakudya zowonjezera chakudya ndi njira yabwino yolandirira izi, ndipo zakudya zowonjezera zakudya ziyenera kupezedwa pambali pa zokambirana mosamala za dokotala.
Kwa iwo omwe akudziwa kuti zakudya za Mediterranean zomwe zimapereka zowonjezera zokhudzana ndi kuchepetsa kubwereza khansa ya m'mawere-zakudya zomwe nthawi zambiri zimaphatikizapo mapuloteni oteteza soya (asanu mpaka khumi magalamu tsiku ndi tsiku), mukhoza kulimbikitsidwa kuti pali zakudya zina zomwe zimapezeka mu flavonol polyphenols zingakhale zothandiza popanda vuto la soya. Izi zimaphatikizapo tiyi wobiriwira, masamba monga anyezi ndi broccoli, ndi zipatso monga maapulo ndi zipatso za zipatso.
Zotsatira:
Braakhuis, A., Campion, P., ndi K. Bishop. Kuchepetsa Khansa Yamtundu Kubwereranso: Udindo wa Zakudya Zamakono Za Zakudya. Mavitamini . 8 (9): pii: E547.
Iwasaki, M., Inoue, M., Otani, T. et al. Ndondomeko yotchedwa Plasma Isoflavone Level and Possible Risk of Cancer ya Abambo pakati pa Akazi a ku Japan: Phunziro Loyendetsa Nested Nested ku Japan Public Public-Based Prosepctive Study Group. Journal of Clinical Oncology . 2008. 26 (10): 1677-83.
Messina, M. Soy ndi Health Update: Kufufuza za Clinical ndi Epidemiologic Literature. Mavitamini . 2016. 8 (12): pii.E754.
Uifalean, A., Schneider, S., Ionescu, C., Lalk, M., ndi C. Iuga. Mayi Isoflavones ndi Khansa ya m'mimba Maselo Amagulu: Njira Zamagulu ndi Zotsatira Zamtsogolo. Mamolekyuli . 21 (1): E13.