Zakudya zomwe zili ndi soya zimachokera ku chomera cha soya. Kuphatikizapo kupereka zakudya zamapuloteni, mankhwala a soya angakhalenso ndi maoflavone, omwe ali ndi zigawo zikuluzikulu za estrogen zomwe zimapezeka mu zomera zambiri. Zakudya zopangira mankhwala monga tofu, zakumwa za soya, ma burgers a soybean, ndi mtedza wa soya, kale ali ndi mbiri yodziwika kuti ndi yoyenera kukhala nawo mu zakudya zanu, chifukwa amapereka zakudya zowonjezereka kwa mapuloteni a nyama.
Soy adadziŵikanso mbiri ya zaka zambiri pochepetsa mafuta a kolesterol.
Kodi Soyakhala ndi Zomwe Zimapangitsa Kuchepetsa Cholesterol?
Pamene mgwirizano pakati pa soya ndi cholesterol unakhazikitsidwa koyamba, asayansi anapeza kuti pali zigawo zikuluzikulu ziwiri zomwe zingathe kuchepetsa cholesterol: mapuloteni a soya okha ndi malavunivoni. Kafukufuku waumunthu ayang'ana momwe mphamvu ya soya, mapuloteni, ndi kuphatikiza zonse zigawo zimagwirira ntchito poyeza mphamvu ya kuchepetsa mafuta m'thupi.
Mapuloteni a mafuta ndi mafinya omwe amagwiritsidwa ntchito pa maphunzirowa anali pakati pa 25 mpaka 135 magalamu pa tsiku la mapuloteni a soy ndipo 40 mpaka 300 mg tsiku la maswala. Ndi kuchuluka kwa makilogalamu 50, kuchepa kwa lipoproteins ( LDL ) kunachepetsedwa ndi pafupifupi 3 peresenti. Mapuloteni amphamvu kwambiri ( HDL ) ndi triglycerides samawoneka kuti akukhudzidwa ndi mapuloteni a soya ndi / kapena mavitamini. Kafukufuku wamakono akuwonetsa kuti mapuloteni a soya, kapena mbali ina ya mapuloteni a soya, angakhale chifukwa cha kuchepetsa mphamvu ya cholesterol ya LDL.
Zofukufuku pogwiritsa ntchito mapuloteni a soya ndi mafinofvoni amasonyeza kwambiri, ngakhale kuti ndi ochepa kwambiri, otsika kwa mafuta m'thupi. Kafukufuku akugwiritsa ntchito maoflavuni okhawo amachititsa kuti asakhale ochepa ngati ali ndi mphamvu yochepetsa mafuta.
Kafukufuku ambiri omwe apanga pano akusonyeza kuti soya imagwira ntchito yochepetsa cholesterol cha LDL, koma ndi pang'ono peresenti.
Vuto lalikulu ndi izi ngati ngati mwasankha kugwiritsa ntchito mapuloteni a soya kuti muchepetse mafuta a kolesterolini, muyenera kuwonjezera kuchuluka kwake. Kawirikawiri ndalama zomwe zimagwiritsidwa ntchito pazinthu zambirizi zinali 50 magalamu, omwe ndi oposa theka la mapuloteni omwe amalimbikitsa tsiku limodzi. Kuwonjezera pamenepo, kafukufuku wina anapeza kuti anthu omwe ali ndi mitsempha yapamwamba ya cholesterol amapindula kwambiri ndi zotsatira za kuchepetsa mafuta m'thupi mwa soya kusiyana ndi omwe ali ndi cholesterol. Maphunziro ochuluka ayenera kuchitidwa kuti apange chiphunzitso ichi.
Bungwe la Food and Drug Administration lazindikira mapindu abwino omwe soya angapereke. Mu 1999, a FDA adatulutsa mawu omwe amathandiza opanga mankhwalawa kuti azitsatira malingaliro awo okhutira. Izi zinadalira kuti mankhwala a soya anali otsika kwambiri mwa mafuta odzaza ndi kafukufuku wamakono omwe anati 25 magalamu a soy akhoza kuchepetsa cholesterol cha LDL ndi 10 peresenti. Malingana ndi kafukufuku amene adawonekera kuchokera nthawi imeneyo, a FDA angafunikire kufufuza zomwe akunena pokhudzana ndi mphamvu ya soya yochepetsa mafuta a cholesterol.
Kodi Muyenera Kugwiritsira Ntchito Soy Kuchepetsa Cholesterol?
Ngakhale kuti cholesterol amachepa pang'ono, akhoza kugwiritsidwa ntchito posungirako mafuta a nyama, omwe amadziwika kuti amaletsa mafuta m'thupi.
Kuwonjezera pa kukhoza kwawo kuchepetsa kuchepetsa LDL cholesterol, mankhwala a soya ali ndi mapuloteni ambiri komanso amatha kukhala ndi mafuta odzaza, omwe ndi owonjezereka ku chakudya chopatsa thanzi.
Zotsatira:
Sacks FM, A Lichtenstein, L Van Horn, W Harris, et al. Mapuloteni a Soy, mafilimu, ndi moyo wa mtima: American Heart Association sayansi yolangiza akatswiri a komiti ya zakudya. Kudutsa. 2006; 113: 1034-1044.