An san waken soya da legumes a matsayin kyakkyawan tushen furotin na ɗabi'a ga masu cin ganyayyaki da masu cin ganyayyaki. Amma tare da furotin soya da wake tare da wake - ba duk abin da ke da sauƙi ba! Yadda za a yi kusa da "rauni" na amfani da legumes - karanta wannan labarin.
Ga wadanda suka canza zuwa cin ganyayyaki ko cin ganyayyaki, tambaya ta taso - yadda ake samun furotin idan ban ci nama ba? A zahiri, wannan ba matsala ba ce - ƙari akan abin da ke ƙasa - amma galibi amsar ita ce “”. Idan sabon mai cin ganyayyaki, mai cin ganyayyaki ya fara "maye gurbin nama tare da waken soya", yana rayayye a kan waken soya da legumes, gas ya fara azabtar da shi, kuma wannan shine kawai abin da ake iya gani na dutsen kankara. A sakamakon haka, akwai takaici: “An gaya mini cewa cin ganyayyaki yana da lafiya sosai, amma da alama wannan bai dace da cikina ba.” A gaskiya, cikinka ya fara lafiya! Kuma abincin ganyayyaki ma! Kuma - ta hanyar, tare da abinci mai ɗa'a. Kuna buƙatar kawai nazarin ɗanɗano irin nau'in furotin a cikin wake da Peas, da yadda ake "aiki" tare da shi.
"Sai kuma..." Fara cin abinci mai yawa shine tabbataccen hanyar zuwa cuta, ba lafiya ba!
Hotunan "Mai ƙarfafawa" akan Intanet, waɗanda ake zaton suna kwatanta bambancin da fa'idodin cin ganyayyaki, galibi suna iya zama ɓata: galibi akan irin wannan farantin akwai 70% legumes, 10% kayan lambu da 20% wasu kusan abinci gefen gefe kamar farar shinkafa. ko taliya. Wannan shine ... mummunan abinci wanda zai haifar da cin ganyayyaki da rashin lafiya gaba ɗaya. Kuna buƙatar fahimtar cewa irin waɗannan hotuna hoto ne kawai! Mawallafansu masu daukar hoto ne, ba masu ilimin abinci ba.
Wasu 'yan wasa masu cin ganyayyaki suna dogara da legumes (kusan "kamar mai motsa jiki"), kawai saboda suna buƙatar furotin mai yawa a kowace rana - amma to kuna buƙatar rama legumes tare da haɗin samfurori, cin abinci na musamman na abinci mai gina jiki, Ayurvedic kayan yaji. Ciki na yau da kullun, ba tare da taimako ba, ba zai jure wa wuce haddi na legumes ba! Da kuma pancreas ma.
Idan muka yi magana game da furotin don tsokoki, to, watakila mafi kyau ga mai cin ganyayyaki shine kiwo (casein). Ga masu cin ganyayyaki - superfoods: spirulina da sauransu. Amma BA SOYA ba.
A cikin wasanni, daga ra'ayi na haɓaka haɓakar furotin a cikin dogon lokaci, kari (yawanci foda) daga furotin madara suna da kyau. Don haka ana tallata shi sosai ("protein whey") shima yana da kyau, amma don saurin haɓaka haɓakar furotin. Yawan shan waɗannan abubuwa ya bambanta, don haka 'yan wasa sukan haɗu da waɗannan nau'o'in kari biyu. Amma tun da mun fi sha'awar amfani da al'ada na kawai 2500 adadin kuzari a kowace rana a cikin abun da ke tattare da samfurori na halitta, 'yan wasa a gare mu shine kawai jagora ga "hankali" na ingantaccen abinci mai gina jiki. Idan kuna da raguwar nauyin jiki - kuma wannan yana faruwa da farko bayan barin nama, musamman a cikin shekarar farko na abinci mai gina jiki - to saboda daidaitaccen amfani da furotin na ɗabi'a da isasshen horo, sannu a hankali za ku sami nauyin al'ada. (masu cin ganyayyaki da masu cin ganyayyaki).
Idan ba ku so ko ba ku son kayan kiwo - ga mutane da yawa, ƙin madarar saniya alama ce ta ɗabi'a na dabbobi - har yanzu dole ne ku dogara ga legumes. Amma shin gaskiya ne cewa waken soya, lentil da Peas sun ƙunshi furotin "mafi kyau" da "mafi cikakke" ga masu cin ganyayyaki? A'a ba gaskiya ba ne. Zan ce, akasin haka - "kada ku yi tsammanin mai kyau daga wake." Amma ƙarshe - za ku yi kanku, kuma yanzu game da gaskiyar.
Akwai furotin aƙalla sau 2 a cikin legumes fiye da na hatsi: shinkafa, alkama, da sauransu.
Saboda haka, legumes: waken soya, wake, lentil, kuma ba shinkafa ko alkama ba, yawanci ana magana da su “kan batun furotin.” Amma yana da hikima? Bari mu gane shi.
Ƙananan jerin abubuwan furotin a kowace gram 100 na busassun samfuran shahararrun hatsi:
- Kayan lambu: 24,0 g
- nauyi: 23,5 g
- wake: 21,0 g
- Peas: 20,5 g
- Chickpes: 20,1 g
- hatsin waken soya: 13 g
- Girke-girke na gero: 11,5 g
- Naman alade: 11,0 g
- Naman alade: 10,8 g
- Lu'u-lu'u: 9,3 g
- Gurasar shinkafa: 7,0 g
Amma wani abin mamaki mai ban sha'awa yana jiran mu riga lokacin da aka sake lissafin ainihin abubuwan gina jiki a cikin waɗannan samfurori, la'akari da gaskiyar cewa alkalumman da ke sama don busassun hatsi ne (danshinsa yana kusan 15%). Idan muka tafasa shinkafa, lentil, ko wasu hatsi, abin da ke cikin ruwa zai ƙaru. Wannan yana nufin cewa ainihin ƙimar abun ciki na furotin zai ragu. Don haka lambobin da ke sama ba daidai ba ne? Ba daidai ba. "Kyakkyawan" 24 g a cikin busassun lentil ya juya zuwa kawai a cikin samfurin da aka gama (Boiled lentils) - wanda mu, a gaskiya, za mu ci. (Duba kuma - a cikin abinci daban-daban, gami da legumes, a cikin samfuran da aka gama - kamar yadda injin bincike na Google da, yawanci, wuraren cin abinci na Yamma suna ƙididdige su).
ƙididdige ainihin abin da ke cikin furotin a cikin hatsin da aka jera a sama zai taimake ka ka guje wa shiga cikin yanayi mara kyau a cikin madawwami, da gaske mara amfani, amma haɓaka rikice-rikice na tunani tare da masu cin nama "inda akwai karin furotin". Katin mu na trump yana cikin hanyar da ta dace don abinci, ba daga motsin rai ba ("Ina son shi - kuma zan ci shi!"), Amma daga masu ilimin abinci.
Bugu da ari, wani muhimmin dutse a cikin lambun mu na wake-soya shine rashin narkewar furotin soya. Idan muka yi la'akari da ƙididdiga mai tsabta na abun ciki na furotin a cikin busassun samfurin, waken soya yana riƙe da wuri na farko: bayan haka, yana dauke da furotin har zuwa 50% (dangane da iri-iri) kowane nauyin samfurin busassun: zai yi kama da wannan. ya kai 50 g na furotin da 100 g na hatsi. Amma ... Ko da idan ba ku yi la'akari da dafa abinci da "rushewa" na wannan%% rabo na gina jiki a cikin ruwa a cikin ƙãre Boiled hatsi (wanda muka riga muka bincikar a cikin sakin layi na sama) - furotin soya ba haka ba ne mai sauki.
Duk da cewa ana amfani da waken soya sau da yawa a matsayin nau'in "masanya" don gina jiki na dabba - mutanen da suka koma cin ganyayyaki kawai "tallakar da rashin gaskiya". Soya samfuri ne mai kyau, nama ba shi da kyau sosai. Amma waken soya ko kaɗan ba shine "madaidaicin" nama ba, ciki har da. bitamin B12.
"Rage nama, da waken soya" girke-girke ne don bala'i ga lafiya.
Sau da yawa akan Intanet zaku iya samun kuzari daidai, amma ainihin bayanan da ba daidai ba waɗanda ake zargi da cewa “ furotin waken soya baya ƙasa da inganci zuwa sunadaran dabbobi ”, ko ma cewa “fis (zaɓi: waken soya) furotin yana cikin sauƙin narkewa”. Ba gaskiya bane. Kuma, ta hanyar, masana'antar waken soya a cikin Amurka da Tarayyar Rasha na iya yin gasa dangane da juzu'i tare da masana'antar harhada magunguna! Gaskiya yana da kyau a sani:
· Jikin dan adam zai iya shanye (mafi dacewa) da kashi 70 cikin 15, a karkashin kulawar zafi na wajibi: waken soya yana dauke da guba, gami da. , don haka, ana tafasa waken soya don akalla minti 25-XNUMX;
· Waken soya na hatsi gabaɗaya ya ƙunshi abin da ake kira “”: waɗannan abubuwa ne masu cutarwa waɗanda ke toshe ɗaukar wasu sunadaran a cikin tsarin narkewar abinci. Yana da wuya a ƙididdige tasirin su a cikin %%, saboda wani ɓangare (ta 30-40%) sun rasa ayyukansu a cikin ciki. Sauran sun shiga cikin duodenum, inda, a wasu kalmomi, ya fara "yaki" tare da enzymes da aka ɓoye ta. An tilasta pancreatic don samar da "don soya" da yawa daga cikin waɗannan enzymes fiye da abin da aka yarda da shi don lafiya (an tabbatar da berayen). A sakamakon haka, zaka iya samun sauƙi da sauransu. A cikin yanayi, daga cin abinci da dabbobi. Soya baya son a ci!
Protein soya, da rashin alheri, ba za a iya kiransa "cikakke" ga mutane ba, kuma ba haka ba ne "daidai da bioavailability ga kwai da sauran sunadarai na dabba" (kamar yadda wasu shafukan da ba su da kyau suka rubuta). Wannan wani nau'in tashin hankali ne na "ƙananan mitar" don cin ganyayyaki, wanda baya girmama masu rarraba ta! Ma'anar cin ganyayyaki ba kwata-kwata ba ne cewa wasu samfura sun fi nama "mafi kyau" saboda ƙimar sinadirai: kowane samfurin ya fi nama riga saboda nama abu ne mai kisa. Abu ne mai sauqi ka tabbatar da cewa furotin soya da ita kanta (da sauran legumes) gabaɗaya suna da matuƙar wahalar narkewa a jikin ɗan adam. Ko da bayan tsawaita maganin zafi.
· Masana kimiyya suna zargin cewa waken soya ya ƙunshi wasu abubuwa masu illa da dama, gami da. ba yanayin zafi ba, ko haɗin samfuran waken soya tare da alkalizing. Ana iya cire waɗannan abubuwa masu cutarwa daga waken soya a cikin dakin gwaje-gwajen sinadarai…
Bugu da kari, akwai shaidar cewa yawan amfani da waken soya a kai a kai yana taimakawa wajen samuwar duwatsun koda da gallbladder. Amma wannan bai kamata ya tsoratar da waɗanda ba sa cin waken soya "ɗaya", amma sun haɗa da waken soya a cikin cikakken abinci.
A ƙarshe, hasashe cewa sunadaran soya da ake zargin yana hana cututtukan zuciya da kashi 20 ko fiye (bayani daga 1995) a cikin binciken bayan 2000 da bayan. A kididdiga, amfani da waken soya na yau da kullun zai iya kawo kusan kashi 3% na lafiyar zuciya. Kodayake, ba shakka, a nan gaba, kuma wannan yana da mahimmanci. Bugu da ƙari, idan muna magana game da barin nama, muna buƙatar "ƙara" 3-20% zuwa waɗannan 25%. A taƙaice, "" baya zama 3%!
Yanzu, albishir! Lokacin da wani ya zagi waken soya, wake, legumes, yana da kyau a tuna da jayayya cewa a nan kawai kuna buƙatar sanin haɗin abinci mai amfani.
Don haka, cin fis ɗaya ko lentil ɗaya tabbataccen hanya ce ta kumburi da iskar gas. Idan kun haɗu da lentil tare da shinkafa da dafa - babu matsala, akasin haka - amfanin narkewa! Yawancin lokaci ana shan lentil rawaya ko orange da shinkafa basmati - sakamakon abincin da ake ci ana kiransa khichri, kuma ana amfani dashi a Ayurveda don matsalolin narkewa.
· Soya baya hadawa da sauran legumes.
Soya yana da kyau tare da kayan lambu.
· Don hana samuwar iskar gas, ya kamata a sanya kayan yaji a cikin jita-jita daga legumes, waken soya: cardamom, nutmeg, oregano, Mint, Rosemary, Saffron, Fennel da sauransu. Mahimmanci, waɗancan kuma ga yawancin ƙwararrun Ayurveda za su gaya muku.
Soya ya ƙunshi kusan babu alkama. Har ila yau, rashin lafiyar soya a cikin manya yana da wuyar gaske. Soya yana da lafiya don ci!
mai dadi sosai, mai gina jiki da lafiya. Su, ba kamar waken soya ba, ba shakka, ba sa buƙatar jiƙa da tafasa!) Ko da yake dole ne a lura da fasaha don germination mai kyau.
Shawara mai sauƙi: legumes soyayya - kar a manta da su daidaita alchemy na ciki da ruwa. Amma da gaske, suna buƙatar isasshen lokaci don legumes don manta game da "gas":
- Wake: jiƙa na tsawon sa'o'i 12, dafa don minti 60.
- Peas (duka): jiƙa 2-3 hours, dafa 60-90 minti. Ana tafasa dakakken wake na awa daya ba tare da an jika ba.
- Lentils (launin ruwan kasa): jiƙa 1-3 hours, dafa minti 40.
- Yellow, orange lentils suna tafasa don minti 10-15 (a cikin tukunyar matsin lamba, amma ba a cikin aluminum ba! - Har ma da sauri), kore - minti 30.
- Chickpeas: jiƙa na 4 hours, Boiled na 2 hours. Zabin: jiƙa don 10-12 hours, dafa don 10-20 minti. – har sai da shirye.
- Mash: tafasa don minti 30. Zaɓin: jiƙa don sa'o'i 10-12, ku ci sabo (ya dace da salatin).
- Waken soya (wake, bushe): jiƙa na sa'o'i 12, tafasa don minti 25-90 (dangane da iri-iri da girke-girke).
Duk wanda ba ya so ya kashe lokaci don "sarrafa" waken soya kwata-kwata, bari in tunatar da ku: akwai abubuwa da yawa masu daɗi da lafiya daga gare ta, gami da, ba shakka, kuma!
Kuma na ƙarshe: "lalacewar" waken soya da aka gyara ta hanyar kimiyya. Ana amfani da waken soya “GMO” don ciyar da dabbobi, ba mutane ba, don haka ƙararrawar ƙarya ce. Bugu da kari, an haramta noman waken waken da aka gyara ta hanyar kwayoyin halitta a cikin Tarayyar Rasha. Masu cin ganyayyaki da masu cin ganyayyaki ba su da abin damuwa!