Kodi Adamamu Ali Wabwino kwa Anthu Amene Ali ndi Matenda a Shuga?
Ngati mwakhala mukupita ku malo odyera a ku Japan, mwayiwu mwasakaniza pa nyemba zadothi za edamame zomwe zimayika mkati mwazitsamba zobiriwira zomwe zimatuluka pakamwa panu mukamadya. Koma simukusowa kuti mudye kunja kuti muzisangalala ndi zakumwa zowonjezera. Edamamu imapezeka mosavuta mu gawo lafriji m'masitolo ambiri. Sizosangalatsa zokha kudya, ndizokwanira.
Ndi chifukwa chake inu mukufuna kudya edamame yambiri.
Kodi Edamamu N'chiyani?
Edamamu ndi nyemba za soya zomwe zimakololedwa kumayambiriro-pamene zidakali zobiriwira. Kukolola koyamba kumabala nyemba zofewa, zokoma kuposa momwe zimaloledwa kukhala okhwima pa mtengo. Mukhoza kupeza malo osungunuka ndi ma nyemba omwe sali othandizidwa m'masitolo ambiri masiku ano, mu gawo la masamba oundana. Iwo ndi ophika mwamsanga, kutenga mphindi zisanu kapena zisanu zokha kuti wiritsani. Mchere wamchere umatha kuwasangalatsa ngati chakudya chokamwa, kapena kuwaponya mu saladi, masupu, kapena chophimba chilichonse m'malo mwa nyemba zina.
Zoonadi Zakudya Zakudya za Edamame
Edamamu imakhala ndi mapuloteni ambiri, omwe amakhala ndi mitsempha yambiri, mafuta ochepa, komanso zakudya zowonjezera. Chikho chimodzi mu chipolopolocho chili ndi makilogalamu 250, makilogalamu 20 a makapu, 8 magalamu a fiber, mapiritsi 22 a mapuloteni ndi pafupifupi 10 gm ya mafuta abwino. Zimakupatsanso inu tsiku labwino, komanso mavitamini ambiri a B, kuphatikizapo potaziyamu.
Edamamu imapanga puloteni yabwino ya mapuloteni osakhala ndi nyama ndipo imakonda kudya mapulani a zakudya ndi zamasamba.
Edamame ndi shuga
Malinga ndi maphunziro omwe amapindula ndi ma soy amapita, vuto ndilokuti maphunziro ambiri a soya akhala ochepa nthawi yayitali ndipo amagwiritsa ntchito kukula kwake. Chifukwa cha ichi, ambiri ofufuza amavomereza kuti kufufuza kwina pa zopindulitsa za soya kumafunika.
Koma kafukufuku wamayambiriro amasonyeza kuti mapuloteni a soya angathandize kuchepetsa kuthamanga kwa insulini, kuwonongeka kwa impso, ndi chiwindi cha mafuta mwa anthu omwe ali ndi shuga . Phunziro linalake, lomwe linagwiritsidwa ntchito ndi gulu la anthu omwe ali ndi zaka zapakati pazaka zapakati pa China omwe alibe mbiri ya mtundu wa shuga, khansa, kapena matenda a mtima amapeza kuti kuyamwa kwa nyemba za soya kunagwirizanitsidwa ndi chiopsezo cha mtundu wa shuga wa mtundu wachiwiri.
Edamame ndi Mtima Health ndi Cancer
Kafukufuku wochuluka wanena kuti kudya zakudya zonse za soya (osati chakudya ndi zowonjezera zowonjezera) zimapereka mphamvu ya mafuta m'thupi. Thanzi la soya limayambira, mwina mbali imodzi, ndi mtundu wina wa phytoestrogen yotchedwa isoflavones, yomwe imawoneka ikugwira ntchito ndi mapuloteni ena mu soya kuti itetewe motsutsana ndi khansa, matenda a mtima, ndi matenda odwala matenda odwala matendawa. Zovuta kwambiri ndizofukufuku woletsa kupewa soya ndi khansa, ndipo soy iyenera kupeĊµa ngati mukugwiritsa ntchito mankhwala oletsa khansa tamoxifen-yawonetsedwa kuti iwononge zotsatira za mankhwalawa mu mitundu ina ya khansa ya m'mawere .
Momwe Mungadye Edamame
Pali njira ziwiri zokhalira ndi edamame-mkati ndi kunja kwa chipolopolo. Ngati muli ndi edamame mu chipolopolo, mufunikira kuphika nyemba m'madzi otentha, kukhetsa, kuonjezeramo mchere ndikugwiritsira ntchito mano anu kukoka nyemba mu chipolopolo (zimatulukira mosavuta).
Ngati mukugwiritsa ntchito dermamu yamadzimadzi, mukhoza kuwonjezera monga momwe mungagwiritsire nyemba zina: pamwamba pa saladi, kupititsa patsogolo mapuloteni okhudzana ndi mbale yonse yambewu kapena kuigwiritsa ntchito muyeso pomwe edamamu ndi chinthu chofunikira, monga chotsika carb garlicky maolivi, mtedza, ndi edamame kusakaniza.
Mawu Ochokera
Edamamu, yomwe imadziwika kuti nyemba ya soya, ndi chakudya chopatsa thanzi cha soya chomwe chimaphatikizapo komanso chopatsa thanzi chomwe chingaphatikizepo ndondomeko ya chakudya cha shuga. Ndizowonjezera kwambiri ndi mapuloteni omwe amachititsa kuti mukhale chakudya chokwanira chomwe chimathandiza kuti magazi anu asapitirire. Mofanana ndi mankhwala alionse, onetsetsani kuti muwerenge malemba pa kukula kwake kwa gawo.
Muzidya edamame monga momwe zilili kapena muziphatikizapo mu maphikidwe anu omwe mumakonda.
Zotsatira
Azadbakht L, Esmaillzadeh A. Mankhwala othandizira anthu omwe ali ndi matenda a shuga: odwala matenda a shuga, odwala matenda a shuga. J Ren Nutr. 2009 Nov; 19 (6): 479-86.
> Kupititsa patsogolo TC, Chan YM, Harding SV, Jones PJ. Chomera chochepa cha mafuta chochepa kwambiri chokhazikika chokhazikika m'matumbo a plasma ndi cholesterol kinetics m'zinthu zomwe zimakhala zachilendo kwa ma cholesterol. Lipids Health Dis. 2009 Oct 20; 8: 45.
Morimoto Y, Steinbrecher A, Kolonel LN, Maskarinec G. Soy kudya sizitetezera shuga ku Hawaii: Multiethnic Cohort. Eur J Clinic Nutrition. 2010 Oct 6.
Steinberg FM, Murray Mj, Lewis RD, ndi al. Zotsatira za chipatala cha 2-y soy isoflavone supplementation m'mayi am'maopausal. Am J Clin Nutr. 2010 Dec 22.
Villegas, Raquel, ndi. al. Nkhumba ndi chakudya cha soya komanso chiwopsezo cha mtundu wa shuga 2 mu maphunziro a zaumoyo a amayi a shanghai. Am J Clin Nutr. 2008 Jan; 87 (1): 162-167.