Cabitaanka caanuhu ma xunyihiin?
Qanacsan
Isticmaalka xad dhaafka ah ee caanaha soya waxay waxyeelo u geysan karaan caafimaadka maxaa yeelay waxay caqabad ku noqon kartaa dhuuqista macdanta iyo amino acids, waxaana ku jira maadada phytoestrogens oo wax ka beddeli karta howlaha qanjirka 'thyroid'.
Si kastaba ha noqotee, waxyeeladaan waa la yareyn karaa haddii cunitaanka caanaha soyka aan la buunbuunin, maadaama caanaha soyadu ay keeni karaan faa iidooyin caafimaad maxaa yeelay waxay ka kooban yihiin kalooriyaal yar marka loo eego caanaha lo'da iyo qadar wanaagsan oo borotiin caato ah iyo qadar yar oo kolestarool ah, oo waxtar u leh Cunnooyinka si aad u lumiso miisaanka, tusaale ahaan.
Sidaa darteed, cabitaanka 1 koob oo caano soy ah maalintii guud ahaan waxyeello uma leh caafimaadka, iyadoo faa'iido u leh kuwa doonaya inay miisaanka iska ridaan. Caanaha soyadu waxay u noqon karaan kuwa caano u ah kuwa aan u dulqaadan karin laaktooska, laakiin isticmaalkiisa laguma talinayo carruurta iyo shakhsiyaadka laga helay cudurka hypothyroidism iyo dhiig-yaraanta.
Tilmaamahan wuxuu sidoo kale khuseeyaa cabitaannada kale ee soy-ku-saleysan, sida yoghurts, tusaale ahaan.
Ilmuhu ma cabi karaan caano soy ah?
Arrinta caanaha soyga oo waxyeello u geysta carruurta waa mid muran badan, waana wax la isla oggol yahay in caanaha soyga ah la siiyo carruurta da'doodu tahay 3 sano jir oo aan waligood lagu beddelin caanaha lo'da, laakiin loo beddelo nafaqo ahaan, maxaa yeelay xitaa carruurta waxay xasaasiyad ku leeyihiin caanaha lo'da waxaa laga yaabaa inay ku adkaato dheefshiidka caanaha soya.
Caanaha Soy-ga waa in la siiyaa ilmaha marka dhakhtarka carruurtu tilmaamo oo keliya, iyo xaaladaha xasaasiyadda ku leh borotiinka caanaha ama xitaa haddii ay jirto u dulqaadasho laaktoos ah, waxaa jira waxyaabo kale oo wanaagsan oo suuqa yaal oo lagu daro caanaha soya-da oo xirfadle caafimaad oo tababaran uu hagi karo iyadoo loo eegayo baahida ilmaha.
Macluumaadka nafaqada ee caanaha soya
Caanaha soyku waxay leeyihiin, isku celcelis ahaan, nafaqada soo socota ee 225 ml kasta:
| Nafaqo | Qadarka | Nafaqo | Qadarka |
| Tamarta | 96 kcal | Botaasiyam | 325 mg |
| Barootiinnada | 7 g | Faytamiin B2 (riboflavin) | 0.161 mg |
| Wadarta dufanka | 7 g | Vitamin B3 (niacin) | 0.34 mg |
| Dufan cufan | 0.5 g | Faytamiin B5 (pantothenic acid) | 0.11 mg |
| Dufanka iskujira | 0.75 g | Vitamin B6 | 0.11 mg |
| Dufanka polysaturated-ka ah | 1.2 g | Foojiito (fitamiin B9) | 3.45 mgg |
| Kaarboohaydraytyada | 5 g | Fitamiin A | 6.9 mgg |
| Fibreyaasha | 3 mg | Vitamin E | 0.23 mg |
| Isoflavones | 21 mg | Selenium | 3 mgg |
| Kaalshiyamka | 9 mg | Mangaaniis | 0.4 mg |
| Birta | 1.5 mg | Copper | 0.28 mg |
| Magnesium | 44 mg | Zinc | 0.53 mg |
| Fosfoor | 113 mg | Sodium | 28 mg |
Sidaas awgeed, waxaa lagula talinayaa in cunitaanka caanaha soodhaha ama casiirka, iyo sidoo kale cuntooyinka kale ee soyku ku badan yahay, in lagu sameeyo dhexdhexaad, kaliya hal mar maalintii, sidaa darteedna aysan ahayn habka keliya ee lagu beddeli karo cuntooyinka ku badan dufanka nafaqada leh. . Beddelaadaha kale ee caafimaadka leh ee caanaha lo'da waa caanaha bariiska oat iyo caanaha yicibta, oo laga iibsan karo dukaamada waaweyn laakiin sidoo kale lagu diyaarin karo guriga.
Baro waxtarka caafimaad ee caanaha soya.
Xulashada Akhristayaasha
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