Phunzirani zakudya zomwe mungapewe ndi zovuta za soya
Zikuwoneka kosavuta poyamba kunena kuti ngati muli ndi zowonjezera zakudya muyenera kupewa chakudya chimenecho ndipo mudzakhala bwino. Koma sizingakhale zophweka pankhani yowopsa kwa soya . Pali mitundu yambiri ya soya yomwe imapezeka mu chakudya chathu ndipo zingakhale zovuta kuyenda pa kuwerenga zolemba chakudya ndikudya.
Monga mchere wa soya ndi umodzi mwa zakudya zomwe zimawoneka bwino, ndikofunika kuti mumvetsetse kupezeka kwake m'moyo wanu wa tsiku ndi tsiku.
Soy imapezeka mumagulu osiyanasiyana , kuphatikizapo zakudya zothandizidwa. Izo ziri mu zakudya zanu, kaya inu mukudziwa kapena ayi. Makamaka ngati mumasankha zakudya zamasamba , mungathe kudya kwambiri soy. Zakudya za ku Asia zimagwiritsa ntchito zowonjezera zambiri za soya, koma zimapezeka mu malo odyera. N'zosavuta kunyalanyaza ngati simukudziwa zomwe mungapemphe pamene mukudya. Choncho, muyenera kuyang'anitsitsa zosankha zabwino.
Mwachidule
Lamulo lopangitsa kuti zakudya zowonongeka ndi kuteteza (Consumer Protection Act) (FALCPA) lifunikanso ogulitsa kuti alembe zowonjezera zowonjezera pa zolemba zamalonda momveka bwino, zosavuta kumva. Komabe, FALCPA sichifuna munthu wopanga mankhwala omwe ali ndi soyiti yowonongeka ndi / kapena lecithin ya soya monga wothandizira kutulutsa "muli soya" pa chizindikiro chawo. Izi zikutsutsana ndi kafukufuku amene amasonyeza kuti mapuloteni a soya ali mu mafuta a soya komanso lecithin ya soya.
Chophimbachi chikhoza kukhala chifukwa chakuti maphunziro saphatikizapo kuti pali mapuloteni okwanira a soya mu zitsulo zomwe zimayambitsa zomwe zimachitikira anthu ambiri okhala ndi soy allergies.
Monga momwe anthu ena amamvera kwambiri soya kuposa ena, izi zingakhale zovuta ndipo zimakhala zovuta.
Komanso, malangizo a FALCPA sagwiritsidwa ntchito ku "katundu wamakono" monga zipatso ndi ndiwo zamasamba m'chikhalidwe chawo. Sichikuphimba mazira, mkaka, kapena nyama, kapena zakudya zina zolamulidwa ndi USDA.
Iyi ndi malo enanso kumene zowonjezera zowonjezera zimakhalapo. Zingagwiritsidwe ntchito m'mafuta kapena mafuta odyera pa zipatso kapena amapezeka mu nkhuku yaiwisi kapena yaiwisi yomwe imasinthidwa kukhala msuzi. Izi zikhoza kuyika anthu omwe ali ndi soya kuti asatengeke pangozi kuti asamayesedwe ngakhale atakhulupirira kuti amawerenga malembawo ndipo amauzidwa.
Okonza ena amaphatikizapo mawu pa cholembera cha zakudya chomwe chingasonyeze kuti mankhwalawa ndi opangidwa ndi soya. Mawu awa akhoza kuwerenga "akhoza kukhala ndi soy," "opangidwa pazogwiritsidwa ntchito ndi soya," kapena "opangidwa mu malo omwe amachitiranso soy." Mwachidziwitso, machenjezo awa ndi odzipereka. Komabe, ena opanga mankhwala sangaphatikizepo chidziwitso ichi, ngakhale pali soy yomwe imapezeka pamalo awo.
Zotsatira Zakudya
Asia Cuisine
Soy ndizogwiritsidwa ntchito pazinthu zambiri za ku Asia koma zingakhale zovuta kuzizindikira pa menyu. Ndikofunika kudziŵa kuti zinthu zotsatirazi zili ndi soy ndipo ziyenera kupezedwa ngati muli ndi vuto la soya.
- Zomera za nyemba
- Edamamu (soya atsopano)
- Kinako
- Miso (phala lopaka soya). Kupezeka msoti wa miso, phala ili limapangidwira kuchokera ku soya wobiridwa ndi zina zowonjezera monga balere, buckwheat, mapira, ndi rye.
- Natto: Zakudya zachipatala ku Japan zopangidwa ndi soya wobiriwira ndi mabakiteriya opindulitsa.
- Nimame
- Okara
- Shoyu: Ichi ndi msuzi wa msuzi wochokera ku soya, wokolola wofiira tirigu, mchere wamchere, ndi madzi. Mchere wochepa kwambiri ndi wochepa kwambiri kuposa msuzi wofiira wa soya.
- Msuzi wa tiyi
- Soya
- Soybean (kumata, granules)
- Tamari: Mofanana ndi msuzi wa soya, tamari amapangidwa kuchokera ku soya woyaka ndi kuwonjezera tirigu. Ma soya ambiri amagwiritsidwa ntchito ndipo sagwiritsa ntchito tirigu, kupanga tamari wambiri komanso salty kuposa msuzi wa soya.
- Tempeh: Izi zimapangidwa kuchokera ku soya zophika ndi zofufumitsa zomwe zimapangidwira kumtundu, monga wolemba burgge wa veggie. Tempeh ili ndi nutty kukoma.
- Msuzi wa Teriyaki: Msuziwu nthawi zambiri umakhala ndi msuzi wa soya monga chimodzi mwa zosakaniza komanso uli ndi adyo, ginger, ndi shuga.
- Tofu (dofu, kori-dofu)
- Yuba
Zosakaniza Zowonjezera
Sikophweka nthawi zonse kuzindikira kukhalapo kwa soya pa chizindikiro, monga mawu ena amagwiritsidwa ntchito m'malo mwake. Zosakaniza izi ndizochokera ku soya:
- Mapuloteni otchedwa soya (HSP)
- Mono- ndi diglycerides
- MSG (monosodium glutamate)
- Mapuloteni a masamba a masamba (TVP)
Zosakaniza Mwinamwake Zili ndi Moyo
Pali zinthu zingapo zomwe zingakhale zosakwanira kapena zosakhala ndi soya. Ndikofunika kulankhulana ndi wopanga mankhwala kuti adziwe kumene akugwiritsira ntchito.
- Wothandizira
- Mapuloteni a zomera (HPP) kapena mapuloteni a masamba a hydrolyzed (HVP)
- Gum arabic
- Pezani gamu
- Lecithin
- Mixed tocopherols
- Kukoma kwachilengedwe: Zakudya zimenezi zowonjezera zotsamba zingakhale ndi zowonjezera. Fufuzani ndi wopanga zomwe zimatanthawuza "zokoma zakuthupi" ngati simukudziwa.
- Stabilizer
- Kuthamangitsa
- Masamba a masamba, wowuma, kuchepetsa, kapena mafuta
- Vitamini E
Zakudya Zomwe Mwinamwake Zimakhala ndi Soy
Mungadabwe kumva kuti zakudya zambiri zomwe zimapezeka nthawi zambiri zimakhala ndi soya. Ndikofunika kukhala osamala kwambiri pa kudya izi ngati simungathe kupeza mndandanda wathunthu.
- Zakudya zaku Asia: Korea, Japan, Thai, Chinese, ndi zina.
- Zophikidwa ndi zakusakaniza zophika
- Bouillon cubes
- Makandulo
- Mbewu
- Nkhuku (yaiwisi kapena yophika) yomwe imakonzedwa ndi msuzi wa nkhuku
- Chikuku msuzi
- Chokoleti
- Zakudya Zakudya: Zakuloteni za soya zowonjezereka zimakhalapo kuti zikhale zowonjezera kukoma kwa zakudya zopatsa.
- Zitsulo zamagetsi, zitsulo zopatsa thanzi: Puloteni yotchedwa Soy ingatengedwe ngati njira yopititsira patsogolo mapuloteni ambiri mu mphamvu zowonjezera mphamvu. Loyinayi ya mazira ikhoza kuwonjezeredwa ngati emulsifier.
- Zakudya za Hamburger ndi buns: Maresitilanti ena odyera mwatsatanetsatane amaphatikizapo ufa wa soya m'magawo awo ndi mapuloteni a soya monga extender mu hamburger ng'ombe. Onetsetsani kuti mumvetsetsa zolembera zolembera zakutchire kuti muzidya zakudya zam'derali komanso malo odyera.
- Zakudya zakumwa za mkaka, monga mkaka wa soya, tchizi cha vegan, kapena ice cream
- Mtundu wa makanda
- Margarine
- Mayonesi
- Zakudya za nyama ndi fillers monga burgers kapena sausages
- Zakudya zopatsa thanzi zimayambitsa mavitamini
- Peanut batala ndi mandimu amchere amalowetsa: Puloteni ya Soy imaphatikizapo kupititsa patsogolo mapuloteni komanso ngati emulsifier kuti zitsulo zisachoke.
- Mapuloteni powders: Awa ndi ambulera yotengera mitundu yambiri ya mapuloteni, kuphatikizapo soya, mkaka, whey, casein, mpunga, ndi ena. Nthawi zonse yesani puloteni ya soya.
- Masamba, gravies, ndi msuzi
- Smoothies
- Msuzi wa masamba
- Zosakaniza nyama zamasamba: burgers veggie, kutsanzira nkhuku, kudya nyama ya chamasana, bits.
Zomwe Zimaonekera
Dziwani zowonongeka za soya zomwe zingakhale ziri mu kabati lanu la mankhwala, osambira, kapena kuzungulira nyumba. Njuchi ikhoza kupezeka mu zinthu monga zamlomo wamadzi ndi zodzoladzola. Kuwunika mosamala kwa zinthu zimenezi kungakuthandizeni kupewa zosayembekezereka.
Kutsekula kwa Mitsempha
Anthu ena okhala ndi zikopa zamkonde angakhalenso ochepa kwa mapuloteni a soya. Anthu omwe ali ndi mavitamini a soya amatha kugwidwa ndi nthikiti kapena nyemba zina, monga nyemba kapena nandolo. Komabe, anthu ambiri omwe ali ndi zofooka za soy akhoza kulekerera mosavuta nyemba zina chifukwa banja la legume lili ndi mitundu yoposa 30. Ngati mukuganiza kuti pali vuto linalake, muyenera kufufuza mwatsatanetsatane kuti mudziwe ngati muli ndi mphamvu. Musaganize kuti muli ndi vuto la nyemba ndi nyemba chifukwa chakuti muli ndi soya kapena mapewa-inu simudzayenera kudya zakudya zanu, zomwe zingayambitse kufooka kwa zakudya pamsewu.
Mapuloteni Osakhala a Soy Othandiza Anthu Odya Zakudya
Ngati muli ndi zofooka za soya, muyenera kupewa tofu ndi tempeh, zomwe zimapezeka m'mapuloteni ambiri othandizira zakudya zamasamba ndi zakudya zambiri zamasamba. Mmalo mwake, mungasankhe kuchokera ku zakudya zisanu ndi zitatu zapulotesitanti pa zakudya zamasamba:
- Mkaka ndi Mazira: Lacto-ovo-zamasamba ndikugwiritsa ntchito izi monga chitsime chochuluka cha mapuloteni ndi vitamini B-12, omwe sapezeka m'mapuloteni a zomera. Chala ndi kuti mkaka ndi mazira nthawi zambiri zimakhala zotsekula ndipo anthu ena amatha kukhala omasuka kwa iwo komanso soya.
- Nyemba: Chikho chimodzi cha nyemba zakuda chophika chimapereka magalamu 15 a mapuloteni. Mukhoza kusangalala ndi mitundu yosiyanasiyana ya mapuloteni, iron, folate, ndi magnesium.
- Mtedza: Mtedza ndi zovuta zowonjezera ndipo sangathe kusangalala ndi aliyense. Komabe, ali ndi mapuloteni komanso zakudya monga vitamini E ndi phosphorous. Mumapezanso nutters ndi nut ufa.
- Seitan: Ichi chimapangidwa ndi ufa wa tirigu gluten ndipo nthawi zambiri amagwiritsidwa ntchito ngati nyama yodyera nyama. Muyenera kufufuza kuti musapangidwe ndi soya yowonjezera. Mukhoza kupanga seitan yanu kuchokera ku tirigu wa gluten.
- Tirigu Wonse: Fufuzani mankhwala onse a tirigu m'malo moyeretsedwa. Mukhoza kusangalala ndi mavitamini 7.5 mu kapu imodzi ya pasta ndi tirigu 3 peresenti ya mkate wonse wa tirigu ndi zipatso za tirigu. Nkhumba zonse ndizomwe zimapangidwa kuchokera ku fiber, selenium, ndi manganese.
- Quinoa: Njere zakale za Incan ndizokwanira zokwanira. Chikho chimodzi cha quinoa chiri ndi mapuloteni 23 a mapuloteni ndipo ali ndi fiber, magnesium, ndi phosphorous.
- Zosakaniza: Njira yosavuta yowonjezeramo mapuloteni ndi mapuloteni kwa smoothie, ndipo mukhoza kuphika muzophika.
- Oatbran: Nthambi imachotsedwa ku oats osakanizidwa, koma mukhoza kuwonjezeranso kuwonjezera puloteni kapena kuigwiritsa ntchito muzophika.
Mankhwala a Zilonda M'makanda ndi Ana
Mapuloteni a Soy angayambitse matenda osokoneza ubongo ali mwana omwe amatchedwa matenda okhutitsidwa ndi zakudya m'thupi (Frozen) . Makanda angapeze zizindikiro zofananako kuchokera ku mapuloteni a mkaka wa ng'ombe, omwe amadziwika kuti entocolitis yomwe imatulutsa mkaka wa ng'ombe. Pafupifupi 10 peresenti mpaka 14 peresenti ya ana omwe amamwa mkaka wam'mawa amatha kuyambitsa soya pamene amapatsidwa mankhwala ochepetsetsa ana. Nyuzipepala ya American Academy of Pediatrics inapereka malangizo atsopano: Kwa makanda omwe ali ndi mkaka wodwala, amadzimadziritsa kwambiri (mapuloteni amathyoledwa) mapuloteni a mkaka wa ng'ombe amafunika kuganiziridwa m'malo mwa mankhwalawa.
Mawu Ochokera
Zingakhale zovuta kuchotseratu soya kuchokera ku zakudya zanu monga momwe ziliri mu zakudya zambiri zothandizidwa. Muyenera kukhala osowa powerenga malemba a zakudya, ndipo muyenera kusamala pamene mukuchoka kunyumba.
> Zotsatira:
> Chakudya Chakudya ndi Anaphylaxis Network. Mankhwala Osautsa. https://www.foodallergy.org/allergens/soy-allergy.
> Joneja JV. Buku la Health Professional Guide ku Chakudya Chamtendere ndi Chisamaliro . Academy of Food and Dietetics; 2013.
> Msisitere SH, Acebal ML, Sampson HA. Zakudya Zowonjezera: Buku Lathunthu loti Mudye Kudya Pamene Moyo Wanu Umadalira Iwo . Baltimore: Johns Hopkins University Press; 2013.
> UCSF Medical Centre. Chitsogozo Cha Chakudya Cholemera mu Soy. Chiwongola dzanja
> USDA. USDA National Nutrient Database. https://ndb.nal.usda.gov/ndb/.