Soy mankhwala

Masiku ano, pa masamulo a masitolo, ma soya alipo mu mawonekedwe onse omveka bwino ndi "kupanga". Mwachitsanzo, aliyense amadziwa kuti tofu ndi soya tchizi. Koma opanga amasankha kuti asafalikire mu mitundu yambiri ya soseji, komanso mapuloteni a soya. Tiyeni tiganizire, kaya mankhwala a soya ndi othandiza ndipo ngati ndi kofunika kuwaphatikizira muyeso?

Soy ndi soy mankhwala

Dziko lapansi likudziwa soya kwa nthawi yaitali kwambiri: ilo linayamba kulima kuyambira kale mpaka 2800 BC isanadze nyengo yatsopano ku China. Ichi ndi chomera cha pachaka, chomwe chimatchedwa ngati nyemba. Monga oimira onse a sukuluyi, soya amanyamula nyemba zam'madzi.

Mpaka pano, soya imatengedwa ngati mapuloteni otsika mtengo komanso otchuka kwambiri, ndipo imapatsa mkaka, tchizi ndi anthu omwe amalowa m'malo mwa nyama, omwe amadziwika kwambiri pakati pa omwe adatsamira ku zinyama ndikusiya zamoyo zonse. Ngakhale kuti mapuloteniwa ali ndi chiwerengero chochepa kwambiri cha chilengedwe, ndipo sichivomerezedwa kwa othamanga (ndi bwino kugwiritsa ntchito whey kapena dzira loyera), kwa anthu omwe sagwira ntchito kuti apange minofu, izi ndizovomerezeka.

Mwa kuyankhula kwina, ngati muli ndi zamasamba ndipo simukufuna kukhala ndi thanzi labwino, soya ndi gwero labwino la mapuloteni a masamba, omwe ayenera kukhala alipo tsiku ndi tsiku mu zakudya.

Zothandiza kwambiri kwa ziweto ndi mankhwala a soya "mkaka" - tchizi, mkaka. Zoonadi, sizili zothandiza ngati zachirengedwe, koma ndizosafunikira kanthu. Koma munthu amene amakana kugwiritsa ntchito mapuloteni a nyama, musapange chisankho chothandizira olowa m'malo.

Zakudya za caloric za mankhwala a soya

Taganizirani momwe chakudyacho chilili choyenera kwa mankhwala a soy. Kodi ndizowala kwambiri kuposa zachibadwa? Talingalirani zinthu zotchuka kwambiri ndi kuzifanizitsa ndi ziwalo zawo zachilengedwe:

1. Soy tofu ndilo m'malo mwa tchizi. Mu tofu 73 okha kcal pa 100 g, yomwe 8 g ya mapuloteni. Ngati mutenga tchizi wamba, mwachitsanzo, Russian, ili ndi 363 kcal ndi 24 magalamu a mapuloteni pa 100 g ya mankhwala. Tofu amatsogolere - ndi nthawi zisanu zowala ndipo zakudya zimakhala zabwino kwambiri.
2. Mafuta a soya . Izi madzi mafuta mafuta, calories imene ndendende mofanana masamba mwachizolowezi - 899 kcal pa 100 g ya mankhwala. Choncho, palibe chifukwa chokhalira m'malo mwa mafuta omwe ali ndi soyya, onse ali ndi mawonekedwe ofanana ndi mphamvu.
3. Fungo la ufa ndilo m'malo mwa ufa wokhazikika wa tirigu. Lili ndi caloriki yamagulu 385, ndipo mwachizolowezi - 342 kcal. Komabe, iwo amapereka mafuta opanda ufa wotere, omwe ndi ovuta kwambiri, koma si kovuta kuchipeza pamasalefu.
4. Mkaka wa dzuwa . Zimapangidwa pambuyo pa ntchito zingapo zovuta pa nyemba zoyamba za soya. Ndizomveka kunena kuti "zakumwa za soya", koma chifukwa cha kufanana ndi mkaka, dzina limeneli ndilofala. Zilibe fungo, ndichifukwa chake pafupifupi aliyense angathe kumwa, ngakhale omwe salekerera mkaka wokhazikika. Ngati simukukhalitsa, sizimveka kuti mukhale ndi mkaka wokhazikika, chifukwa kalori yokhudzana ndi mankhwala a soya ndi 54 kcal, komanso mkaka wophika mkaka. Mkaka wokhala ndi mafuta okwanira 2.5% uli ndi mphamvu zamagulu 52.
5. Nyama ya nyama ndi yotchuka kwambiri kuposa momwe imawonekera poyamba. Mwanjira ina ilipo mu sosaji zambiri zotsika mtengo ndi masoseji, mumagulu otsirizira. Ku Turkey, amatumizidwa m'mahotela nthawi zambiri, monga nyama ya nyama m'dziko lino sizimafala. Nyama yochuluka ndi yamchere kuposa nthawi zonse - 296 kcal motsutsana ndi 187 kcal (mu ng'ombe).

Kuphatikizana, tikhoza kunena za mankhwala onse a soya kuti tidye zakudya zokwanira kuti tipewe kulemera kokha tchizi (tchizi) tofu ndi zabwino. Zida zina zonse zikhale zotsalira kwa omwe, chifukwa cha zikhulupiliro zawo, sali okonzeka kudya mapuloteni a nyama.