Amintaccen Soy Protein shine karin kayan abinci wanda ke samar da furotin ga jiki ga jiki. Ana samun sa ta ƙarin aiki na narkar da soya wanda ya ƙunshi kusan 70% haɗin mahaɗin. A sakamakon haka, samfurin ƙarshe samfurin ne mai tsabta tare da abun cikin furotin na kayan lambu na 90-95%.
'Yan wasa suna amfani da furotin waken soya mai ware don duka bushewa da kuma samun tsoka. Ya dace da masu cin ganyayyaki, masu azumi, da waɗanda suke rashin lafiyan kiwo da sunadarai na dabbobi. Dangane da halaye, sunadaran sunadarai sun bambanta da dabbobi, a wasu lokutan basu kai su ba, kuma a wasu fannoni sun fi su.
Abinda ke ciki
Fraididdigar furotin a cikin samfurin aƙalla 90%. Bugu da kari, zaren shuke-shuken waken suya ya kasance bayan aiki, wanda kasonsa ya kai kusan 6%. Babu kusan mai a soya ware (har zuwa 0.5%).
Bugu da ƙari, samfurin yana ƙunshe da abubuwa masu mahimmanci waɗanda ke taimakawa don kunna matakan rayuwa da aiki azaman antioxidants. Waɗannan abubuwa ne kamar zinc, iron, da macronutrients - sodium, potassium, calcium, magnesium da phosphorus.
Darajar nazarin halittu (assimilability) shine matakin aikin anabolic na abu. Ga furotin na waken soya, wannan adadi bai da yawa - 73 kawai. Ganin cewa furotin whey wannan adadi ya kai 130, kuma na sinadarin casein - 77.
Rashin fa'idodi na soya ware
Ana daukar furotin waken soya a matsayin mafi ƙarancin furotin don amfanin wasanni don jingina ko samun ƙarfin tsoka.
Wannan shi ne saboda abubuwan masu zuwa:
- ƙananan ƙimar halitta;
- amino acid mara kyau;
- low kudi na assimilation;
- Rashin ingancin keɓewa na iya ƙunsar abubuwa masu lahani ga jiki.
Yi la'akari da yawancin keɓaɓɓen keɓaɓɓen wake ana yin su ne daga irin waken soya da aka sauya irin halitta. Yanzu kusan kashi 90% na dukkanin waken soya suna fuskantar sauyin yanayin halitta. Ba za a iya faɗi da tabbaci cewa waɗannan samfuran suna da haɗari ba - bincike a cikin wannan yanki yana farawa. Kimiyya ba ta san yadda cin abincin da aka sauya dabi'arsa zai shafi jikin mutum ba a tsawon lokaci.
Sunadaran waken soya na dauke da abin da ake kira antinutrients ko anti-na gina jiki. Soy ya ƙunshi masu ƙyamar proteinase, enzyme da ake buƙata don narkewar furotin, da lactins, mahaɗan da ke tsoma baki tare da shayar abubuwan gina jiki.
Ofaya daga cikin dalilan keɓe waken soya ba su da tasiri fiye da warewar whey shine rashin mahimman amino acid methionine. Wajibi ne don cikakkiyar kira na sunadarai, tafarkin al'ada na tafiyar matakai na rayuwa kuma yana taka muhimmiyar rawa wajen samar da antioxidant glutathione.
Kari akan haka, duk nau'ikan kekken soya suna da karancin amino acid mai reshe (BCAA). Waɗannan sune amino acid masu mahimmanci waɗanda ake amfani dasu a wasanni, musamman ginin jiki, don gina tsoka da kare tsokoki.
Wani haɗarin sunadaran waken soya wanda galibi ake ambata a cikin adabin fasaha shine aikin estrogenic. Soya ta ƙunshi isoflavones da yawa. Wannan rukuni na abubuwa na abin da ake kira phytoestrogens. Sau ɗaya a cikin jiki, isoflavones yayi kama da homonin jima'i na mace, wanda ke lalata daidaiton haɓakar cikin maza. Estrogens sun fara yin nasara akan androgens, wanda ke haifar da rashin daidaituwa a cikin jiki. Ingancin Protearan Maganin Ingancin Soy ba estrogenic bane.
An gudanar da bincike daban-daban kan rage matakan testosterone tare da karin furotin na waken soya, amma ba su da cikakken darajar kimiya saboda karamin samfurin kuma ba za su iya zama hujja cewa karin waken soya yana shafar homon.
Don haka, a cikin 2007 a Amurka, an gudanar da bincike tare da sa hannun maza 12, wanda ya nuna raguwar testosterone da 4% a kowane wata na shiga tare da kashi 56 na yau da kullun na furotin soya. Koyaya, tabbatarwa mai zaman kanta na sakamakon wannan gwajin ya nuna cewa raguwar ƙaddarar testosterone a zahiri aka lura a cikin ɗayan gwajin kawai, yayin da kafin ɗaukar keɓewa, matakan sa na inrogene ya ƙaru sosai idan aka kwatanta da sauran batutuwa na gwaji. A tsawon tsawon wata guda, matakan testosterone a hankali ya ragu kuma ya zama daidai kamar sauran ragowar masu nazarin.
Lokaci yayi da za'a yi magana game da babban aikin estrogenic na keɓaɓɓen furotin, tunda babu tabbatattun bayanai game da wannan. Ta hanyar tsoho, ana ɗaukar keɓewa ba shi da wani tasiri akan homonin ɗan wasa.
Fa'idodin waken soya keɓewa
Masu ƙera keɓaɓɓen furotin na soya suna ƙoƙari su cire ko rage girman ayyukan abubuwan da ke tsangwama ga narkewar abinci da sha da sunadarai da sauran abubuwan gina jiki daga samfurin ƙarshe.
Methionine ana saka shi cikin yawancin furotin na soya ta masana'antun masu ƙwarewa masu ƙwarewa. Wannan yana ƙaruwa da darajar abinci mai gina jiki da ƙididdigar aikin nazarin halittu. Koyaya, narkewar ƙwayoyin sunadarin whey har yanzu ya fi girma.
Furotin waken soya yana da tasiri mai amfani akan samar da hormones na thyroid. Koyaya, canje-canje a matakin waɗannan abubuwa basu da mahimmanci, sabili da haka basu da wani tasiri mai tasiri akan aikin tsarin endocrin.
Yawancin abubuwan haɗin da aka keɓe suna ba da kayan antioxidant akan su. Bugu da kari, abubuwanda ke cikin abubuwan hada kayan abinci na waken soya na motsa fitar da gishiri masu nauyin karafa da radionuclides daga jiki.
Hanyoyi akan jiki, amfani dasu cikin wasanni
A cikin wasanni, ana amfani da abubuwan gina jiki daban-daban don samun tsoka da raunin nauyi. Wannan shi ne saboda gaskiyar cewa ƙarin cin furotin mai tsabta a cikin jiki yana motsa hanyoyin tafiyar da rayuwa. Kari akan haka, sunadaran gina jiki sune manyan tubalin ginin zaren tsoka.
Warewar waken soya sune mafi ƙarancin tasiri a wannan, saboda ƙarancin ƙimar darajar ƙirar halittarsu, kamar yadda muka riga muka yi rubutu akansa. Koyaya, har yanzu akwai fa'idodi na irin wannan furotin, kodayake ba daidai yake da sauran nau'ikan abubuwan gina jiki ba.
Suna da mahimmanci musamman ga waɗanda ke fama da rashin haƙuri na furotin na dabbobi. Ga 'yan wasa masu irin wannan matsalolin, mahaɗan sunadaran gina jiki a tsarin kayan abincin da ake ci sune kawai abin godesh.
Siffofin aikace-aikace
Waken soya ware girgiza mai raɗaɗi yana da sauƙin yi a gida. Don yin wannan, kuna buƙatar foda kanta da wani irin ruwa. Mafi sau da yawa, ana ɗaukar madara ko kayayyakin kiwo (kefir, yogurt) a matsayin asali. Kuna iya shan ruwan 'ya'yan itace har ma da ruwa mai tsabta.
Ba a tsinke shi cikin ruwan sha mai zafi, kamar yadda abubuwan gina jiki suke a yanayin zafi mai yawa. Mutanen da suke shiga cikin wasanni sau da yawa suna ƙara kwayoyi, oatmeal don girgiza furotin. Abin sha ya zama mai gina jiki kuma ya sake dawowa bayan motsa jiki.
Sauya abinci ɗaya ko biyu a rana tare da keɓaɓɓen waken soya zai iya taimaka muku zubar da waɗancan ƙarin fam ɗin da sauri. A wannan yanayin, jiki yana karɓar kuzari, kuma mutumin baya jin yunwa.
Waɗanda suke son rasa nauyi da wuri-wuri ya kamata su tuna cewa ba shi yiwuwa a bar gaba ɗaya barin abinci mai gina jiki kuma a koma amfani da furotin na waken soya. Arin kari ba ya maye gurbin abinci mai gina jiki, kuma yawan amfani da abinci na iya haifar da mummunan matsalolin lafiya.
Idan an ɗauki waken soya don asarar nauyi, ya kamata a sha abubuwan sha da ke da ƙarancin mai a matsayin tushen shirye-shiryenta kuma kada a ƙara wani abu a cikin abun don kar haɓaka abun cikin kalori. Inganta tasirin amfani da furotin soya keɓance tare da sauran masu ƙona kitse. Wadannan na iya zama sunadaran whey, kari amino acid, ko L-carnitine.
Idan mutum bai shiga cikin horo mai ƙarfi ba, to za a ɗauki keɓaɓɓen furotin bisa lissafin 0.85 g da kilogram na nauyin jiki. Mutanen da ke jagorancin salon rayuwa, motsa jiki a kai a kai, ana ba da shawarar daga 1.3 g da kilogiram 1 na nauyi.
Hakanan 'yan wasa da ke neman bushewa da samun karfin tsoka za su iya amfani da furotin na waken soya. Ana ba da shawarar ɗaukar ƙarin sau biyu a rana: kimanin awa ɗaya kafin horo, sannan a lokacin taga mai carbohydrate, lokacin da jiki ya fi karɓuwa don shayar da mai gina jiki.
Kar ka manta cewa furotin na tsire-tsire yana da hankali sosai fiye da furotin whey. Anaso a sha tsakanin cin abinci da kafin kwanciya bacci. Don ingantaccen bushewa da ma'anar tsoka, 'yan wasa suna maye gurbin cin waken soya tare da sunadarai masu sauri.
Kayan girke-girke Na Waken Suya
Mustarin ya zama dole a tsarke shi da wani irin ruwa. Wannan yana ba da fili mai yawa don gwaji dangane da dandano da fa'idodi.
- Kyakkyawan hadaddiyar hadaddiyar giyar da aka yi da madara mai mai mai yawa ko yogurt da ayaba. Ana ɗaukar ayaba mai matsakaiciyar matsakaici da cokali ɗaya na keɓaɓɓe ta gilashin samfurin kiwo. Ana hada kayan hadin a cikin abun haurawa. Kuna iya amfani da wannan hadaddiyar giyar maimakon ɗayan abincin ko minti 30-40 kafin horo.
- Wani girke girke mai lafiya ya hada da apricots na gwangwani ko peaches da oatmeal. Kuna buƙatar fruitsan fruitsa fruitsan fruitsa fruitsan itace, tablespoa finan babban cokali ɗaya na filayen ƙasa (# 3) da gilashin tsafta, wanda aka fi so dafaffun, ruwa. Ana hade sinadaran ta hanyar amfani da abin birgewa tare da diba guda ta ware.
- Hakanan ana amfani da furotin waken soya a cikin shirya abinci. Shahararrun girke-girke sun haɗa da yankakken nama tare da ƙarin furotin. Kuna buƙatar kilogiram kilogiram 0.5 na naman sa, matsakaiciyar kan albasa, ƙwai 1 kaza da kayan yaji (ɗanɗano). Bayan hada kayan hadin, kara cokali 3 na furotin waken soya. An haɗu taro sosai, sa'annan an ƙirƙira cutlets daga gare shi. Kafin su soya, suna buƙatar yin birgima a cikin garin alkama, sannan kuma a saka a cikin kwanon soya wanda aka shafa mai da ɗan manja kaɗan. Toya don 7-8 minti a kowane gefe. An shirya tasa don ci. Hakanan zaku iya dafa soyayyen da aka soya ta hanyar cika su da ƙaramin ruwa kuma saka su a cikin tanda na tsawon minti 20 (zafin jiki na 180-200).
Mafi kyawun waken soya
Ana samun keɓaɓɓen furotin na soya daga masana'antun da yawa. Zai fi kyau a biya ƙari, amma sami inganci mai inganci da gyara.
Shahararrun samfuran soya sun ware:
- Tsarin Jarrow;
- Yanzu Wasanni;
- Kayayyakin GeniSoy;
- NovaForme;
- Bob's Red Mill.
Sakamakon
Soya keɓewa ba shine mafi kyawun zaɓi ga ɗan wasa da ke neman ƙara ƙarfin tsoka ko bushewa ba. Koyaya, ga mutanen da ke da alaƙa da sunadaran dabbobi, ko kuma waɗanda, saboda dalilai nasu, ba sa son amfani da su, keɓewar soya ba za a sake maye gurbinsu ba.
