Soy Thiab Nws Cov Txiaj Ntsig Kev Noj Qab Haus Huv

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Tsoom Fwv Tebchaws Asmeskas Khoom Noj thiab Tshuaj Khais tias cov khoom noj muaj protein ntau tuaj yeem txo txoj kev pheej hmoo mob plawv.

Tsab ntawv tshaj tawm no yog ua raws cov kev tshawb nrhiav tau hais tias 25 gram ntawm cov taum protein nyob rau ib hnub uas yog ib feem ntawm kev noj zaub mov muaj roj tsawg thiab roj cholesterol tuaj yeem txo qhov kev pheej hmoo ntawm kab mob plawv los ntawm kev txo cov ntshav cov roj cholesterol.

Yuav kom zoo dua ntawm cov kua protein, pawg neeg pom zoo kom suav nrog 6.25 g ntawm cov kua taum plaub zaug ib hnub.

Txhawm rau kom muaj lub dag zog zoo, cov khoom ua kua yuav tsum ua raws li cov hauv qab no:

• 6.25 g lossis ntau dua ntawm cov taum protein

• Rog rog (tsawg dua 3 g)

• Muaj rog rog tsawg (tsawg dua 1 g)

• Cov roj (cholesterol) tsawg dua (tsawg dua 20 m)

Soy cov zaub mov yog ib qho txiaj ntsig zoo ntawm cov protein zoo. Ntxiv mus, kev nqus cov kua taum protein tuaj yeem pab kho qee cov kab mob. Ntau cov kev tshawb fawb tab tom tshawb nrhiav txhawm rau txhawm rau txiav txim siab muaj txiaj ntsig ntawm ua kua.

Lub plawv huv thiab kab mob plawv

Soy cov khoom noj uas muaj kua protein yuav ua tau zoo rau kev tiv thaiv kab mob hauv lub plawv, yog tus naj npawb thib ib ntawm cov poj niam laus thiab txiv neej. Ntau tshaj 40 qhov kev tshawb fawb txog kev tshawb fawb tau muaj pov thawj pom tias cov txiaj ntsig zoo ntawm cov kua protein ntawm kev txo qis cov roj cholesterol, uas ua rau txo qis kev pheej hmoo ntawm kev mob plawv. Qhov tseeb, Lub Chaw Tswj Xyuas Khoom Noj thiab Yeeb Tshuaj tau pom zoo kom noj 25 protein kua zaub protein txhua hnub uas yog ib feem ntawm kev noj zaub mov muaj roj tsawg thiab roj cholesterol. Ib qho ntawm cov kua txiv mis muab 7 g ntawm cov kua taum protein, kua taum salted taum pauv muaj 12 g, thiab taum cheeseburger - 9 g ntawm cov kua protein zoo.

Omega 3

Qee cov rog rog, xws li ntses liab thiab tuna, yog qhov zoo tshaj plaws ntawm kev noj qab nyob zoo Omega 3 fatty acids. Tab sis qee yam khoom noj cog, xws li flaxseed thiab kua, kuj muaj cov fatty acids. Soy yog ib qho zoo tshaj plaws tsis muaj ntses ntawm omega 3 fatty acids, uas tuaj yeem pab txo qis kev pheej hmoo ntawm cov hlab plawv. Piv rau lwm cov legumes xws li variegated los yog taum dawb, kua muaj cov rog ntau dua uas muaj cov roj Omega 3 zoo dua.

Ntshav siab thiab taum

Soy protein tuaj yeem muaj cov txiaj ntsig zoo rau cov neeg muaj ntshav siab. Raws li kev tshawb fawb tsis ntev los no, cov kws tshawb nrhiav pom tias ob leeg systolic thiab diastolic ntshav siab poob qis hauv cov hnub nyoog nruab nrab thiab cov poj niam laus dua yog tias lawv noj tsawg kawg yog 25 gram ntawm cov kua protein nyob hauv ib hnub. Txij li lub tsev loj thiab cov khw muag khoom tshwj xeeb tam sim no muaj ntau hom kua zaub, noj li 25 gram ntawm cov kua taum ib hnub yog qhov yooj yim. Pib nrog kua taum pauv (8 g kua protein). Ntxiv cov taum pauv rau pluas su (7 g kua protein). Rau pluas tshais, noj kua taum waffle (10 g ntawm cov kua protein) thiab koj yuav muaj 25 g ntawm kua protein.

Kev coj khaub ncaws

Txawm hais tias cov kua protein tej zaum yuav tsis pab ua kom kub flashes hauv cov poj niam menopausal, nws muaj lwm yam kev ua pov thawj hauv cov teeb meem zoo sib xws. Cov kws tshawb fawb tau pom tias kev haus cov kua taum ua ntej thiab tom qab lub cev yuav tuaj yeem tiv thaiv pob txha tsis ua haujlwm thiab nkig. Vim tias poj niam muaj hnub nyoog muaj kev pheej hmoo rau txha, nws yog qhov tseem ceeb heev rau lawv los ua kom lawv cov pob txha tsis muaj mob.

Ntxiv rau, cov kua protein yuav pab txo qis kev mob plawv, lwm qhov teeb meem loj tom qab lub hnub lawm.

Cev xeeb tub thiab Omega-3

Cov kev sib txuas ntawm Omega 3 fatty acids thiab lub plawv zoo yog tsim tau. Tab sis muaj lwm qhov laj thawj kom noj Omega 3 ntau thiab nws cuam tshuam rau cov niam thiab cov ntxhais.

Kev tshawb nrhiav tshiab qhia tias cov niam uas noj zaub mov ntau nyob hauv omega 3 acids hauv lub cev xeeb tub (thiab pub niam mis) yuav pab txo kom lawv cov ntxhais muaj mob cancer mis ntau dua. Txoj kev tshawb fawb tseem qhia tau tias kev noj cov roj fatty acids no rau menyuam yaus thiab thaum tiav hluas tuaj yeem pab tiv thaiv mob qog noj ntshav mis tau.

Oily ntses xws li tuna, salmon thiab mackerel yog qhov zoo tshaj plaws ntawm Omega 3 fatty acids. Lwm qhov chaw yog walnuts, flaxseed thiab kua taum.

Tus mob cancer mis

Xws li cov kua zaub ntsuab hauv cov tub ntxhais hluas txoj kev noj zaub mov zoo tuaj yeem tiv thaiv lawv thiab txo lawv txoj kev pheej hmoo mob cancer mis. Txawm hais tias tsis muaj pov thawj tias kev noj kua taum protein ua tus neeg laus tuaj yeem pab tiv thaiv mob qog noj ntshav mis, kev tshawb fawb qhia tias kev haus nws thaum tseem hluas yuav txo tau kev phom sij li ze li 50%. Cov txiaj ntsig zoo tshaj plaws tau tiav los ntawm kev noj tsuas yog 11 gram ntawm cov kua protein nyob rau ib hnub. 11 gram ntawm cov kua taum protein muaj ib qho kev ua kua qab uas yog qab lossis ob tev ntawm cov kua taum pauv.

Ntxiv rau kev txo qis mob cancer mis, cov zaub mov muaj protein ntau yuav pab peb muaj lub siab thiab pob txha tsis muaj mob.

Cancer thiab kua isoflavones

Kev tshawb fawb kho mob pom tias cov zaub mov muaj fiber ntau thiab phytochemicals thiab muaj rog tsawg tuaj yeem pab txo qis kev pheej hmoo ntawm kev tsim qee yam qog nqaij hlav. Noj cov khoom noj taum tuaj yeem pab txo qis kev mob qog noj ntshav vim tias ntau cov kua zaub ntsuab tsis tsuas yog muaj fiber ntau thiab muaj roj tsawg, tab sis kuj tseem muaj phytochemicals hu ua isoflavones.

Isoflavones yog cov xyoob ntoo hauv cov nroj tsuag uas, raws li ntau cov kev tshawb fawb kho mob, txo qis kev pheej hmoo ntawm lub mis, prostate thiab mob hnyuv loj.

Prostate thiab mob hnyuv

Tib cov zaub mov uas tuaj yeem txo qis kev mob plawv feem ntau tuaj yeem tiv thaiv qhov mob thib ob uas feem ntau ntawm cov txiv neej. Kev tshawb fawb kho mob pom tias cov khoom noj muaj kua protein ntau tuaj yeem tiv thaiv tus mob prostate los ntawm kev pab kho tus mob prostate. Txawm hais tias pom zoo npaum li cas ntawm cov kua taum protein tseem tsis tau txiav txim siab, ntxiv ib qho kua zaub rau cov zaub mov noj txhua hnub yuav pab tau.

Mob hnyuv

Raws li kev tshawb fawb txog kev kho mob tsis ntev los no, ntau yam ntawm cov khoom siv hauv cov tshuaj ntsuab tuaj yeem pab tiv thaiv mob qog mob hnyuv, yog qhov thib ob ua rau muaj kev tuag nyob hauv Tebchaws Meskas. Qej khoom xyaw uas tuaj yeem pab tau yog hu ua isoflavones thiab saponins. Ob leeg pom hauv cov kua zaub ntsuab xws li kua mis, taum pauv, kua taum ntsuab thiab daj.

Ntau cov kua zaub ntsuab tsis yog tsuas yog cov khoom noj zoo ntawm isoflavones thiab saponins, tab sis kuj tseem nplua nuj nyob hauv fiber ntau, kuj tseem cuam tshuam nrog txo txoj kev pheej hmoo mob qog nqaij hlav.

Txwv cov zaub mov muaj roj ntau kuj tseem tuaj yeem pab txo qis kev mob hlwb. Hloov cov rog muaj protein ntau nrog kua taum pauv los yog taum paj yuav pab tau.

Mob ntshav qab zib

Soy protein tuaj yeem muaj txiaj ntsig zoo hauv ob peb txoj kev ua rau cov neeg mob ntshav qab zib, ua rau kev koom ua ke ntawm cov kua zaub ntsuab hauv cov zaub mov tseem ceeb heev.

Ua ntej, ntau cov kua zaub mov tau qis glycemic index. Lawv tswj xyuas cov ntshav muaj piam thaj kom ruaj khov thiab ua rau cov ntshav qab zib tswj tau yooj yim dua. Cov kua zaub ntsuab hauv cov khaub noom taum pauv thiab taum pauv ntsuab muaj cov glycemic index qis dua lwm tus.

Qhov thib ob, ntau cov kua zaub ntau yog cov nplua nuj nyob hauv cov mis, thiab cov fiber ntau kuj pab ua kom cov ntshav qab zib ntau ntau. Txhua tus, suav nrog cov neeg muaj ntshav qab zib, yuav tsum noj yam zaub mov fiber ntau li 25 grams hauv ib hnub. Nqaij taum muaj 6 g hauv fiber ntau, thiab kua taum pauv - 4 g.

Ib qho ntxiv, cov kua zaub ntsuab tuaj pab tswj tau ib qho cuam tshuam ntau tshaj plaws ntawm ntshav qab zib - mob plawv.