Abasekeli bokudla okunempilo ngokuvamile bavame ukuthatha ukudla kwesilwane ngemifino. Kodwa-ke, kulokhu, abaningi babhekene nenkinga yokuthola isinxephezelo samaphrotheni nezinye izinto ezizuzisa emzimbeni. Kuze kube manje, kukhona kakade imikhiqizo eningi yezitshalo ezivela emthonjeni, ongakwazi ukufaka esikhundleni seprotheyini yezilwane kulabo abangayisebenzisi nganoma yisiphi isizathu. Omunye wemikhiqizo enjalo ihlwanyiswa soy, okuzoxoxwa ngakho.
Amahlumela we-Soy
I-Soy ingumkhiqizo webhontshisi, ikhule eChina ngamakhulu amaningi eminyaka, kodwa emazweni aseYurophu ithola ukuthandwa kuphela ngekhulu le-19.
Amahlumela e-Soy asetshenziselwa ukulungiselela izitsha nezaladi ezihlukahlukene, kuye ngokuthi imvelaphi yezinyosi, izimfanelo zokunambitheka zingahluka. Ngendlela ehlelwe ngayo, kufana nokunambitheka nge-asparagus, kancane enomnandi, ngaphandle kwephunga elimnandi nokunambitheka, futhi entsha - inothi elibabayo.
Ekubukeni, amahlumela afana negciwane lesikolweni futhi abukeka njengamahhontshisi amancane anamahlumela amhlophe omude.
Uyazi? Ekuqaleni, ama-soya ayebhekwa njengokudla kwabampofu emazweni ase-Asia. Ngesikhathi esifanayo, umkhiqizo wenziwa ngaphansi kokuvutshelwa isikhathi eside ngaphambi kokusetshenziswa ukuze kunciphise okuqukethwe kwama-phytohormones kanye nobuthe.
Ukwakhiwa komkhiqizo
I-Soy iyakuthandwa kakhulu e-USA, eYurophu nasemhlabeni jikelele ngenxa yokwakhiwa kwayo okuyingqayizivele.
Amavithamini
I-soya ngokwayo inamavithamini athile, kodwa lapho ihluma ubhontshisi, ukuhlushwa kwamanye amanda. Ngakho-ke, ekusanhlamvu okuhlwanyelwe, i-vitamin C, engekho ngaphambili, ivela, okuqukethwe kwevithamini B ne-vitamin E kwandisa cishe izikhathi ezimbili, futhi i-vitamin K nayo ikhona.
Izinto zemaminerali
Ngaphezu kwamavithamini, amahlumela e-soybean afaka ekubunzeni kwawo isethi enhle yamaminerali, ushukela kanye ne-fiber: i-magnesium, i-sodium, i-potassium, i-manganese, i-zinc, i-iron, i-selenium, i-phosphorus. 
BJU
Ngokwakheka, i-soya inamaprotheni amaningi: amaprotheni angama-gramu angu-100 omkhiqizo ane-13.1 g, amafutha - 6.7 g, ama-carbohydrates - 9.6 g.
Kulesi simo, ukuhlanganiswa kuhlanganisa amafutha acids, ikakhulukazi i-polyunsaturated (linoleic acid), engakhiwanga ngumzimba womuntu futhi ivela kuphela emithonjeni yangaphandle.
Sincoma ukuthi sijwayelane nezindawo ezizuzisayo zemifino enjengama-peas, ubhontshisi, abamnyama, abamhlophe, abomvu, ubhontshisi obuluhlaza nobhontshisi obuluhlaza.
Umkhiqizo wekhalori
Ukuqukethwe kwekhalori yamahlumela e-soybean kuphansi kakhulu: 100 amagremu womkhiqizo aqukethe u-141 kcal, okungaba ngu-5.5% wokudla kwekhalori yansuku zonke.
Ividiyo: Izakhiwo eziwusizo zamahlumela we-soya
Izinzuzo ze-soybean germ
Inani lamavithamini namaminerali ezinhlumeni zesoya kwenza umkhiqizo uwusizo kakhulu ezinkambisweni eziningi zomzimba:
- Ngokuyinhloko ngenxa yama-antioxidants, i-vitamin C ne-selenium, insiza isisiza ukuqinisa ukumelana komzimba nezifo namagciwane, kuqinisa isimiso somzimba.
Ukuze uthuthukise ukuzivikela, kufanele futhi usebenzise i-dogwood, i-bee impova, i-echinacea, i-ivan, ithanga, i-blackberry, i-yucca, i-safflower, i-fenugreek, i-viburnum ne-black cumin.
- I-Magnesium, eyingxenye yomkhiqizo, isiza ukusimisa umsebenzi wesistimu yezinzwa, imithwalo yegazi, isuse i-cholesterol embi, inondla amangqamuzana ebuchopho.
- I-folic acid inomphumela omuhle ohlelweni lwegazi.
- Izitshalo ze-Soy zidla okuphansi kwekhalori, usizo luhlanza amathumbu futhi lungcono kubantu ekudleni.
Ukudla amaqabunga omvini, ubisi ukhunta, daikon, cherry, jalapeno, radishes nakho kusiza ukuhlanza amathumbu.
- I-isoflavones eyenza umkhiqizo ilawula ama-hormone abantu, ivuse umsebenzi wokuzala, unciphise ukubonakaliswa okubi kokuya esikhathini sokuya kwabesifazane.
Ukulimala kwamabele okusanhlamvu
Yiqiniso, njenganoma imuphi umkhiqizo, ihlumela le-soy inokuphikisana okudingeka kukhunjulwe:
- I-soy ehlumayo ayinconywa ngokuphelele izingane ezingaphansi kweminyaka engu-12 ubudala - lokhu kungenxa yokuthi i-phytoestrogen equkethwe kuyo ingaphazamisa ubusha, iphazamise ibhalansi yemvelo ye-hormone.
- Abantu ababhekene nezifo ze-gland yegciwane kufanele futhi bashiye lo mkhiqizo ngaphambi kokubonisana nodokotela, ngoba soy kusiza ukunciphisa okuqukethwe kwe-iodine futhi ngaphandle kokulandela izinyathelo zokuvimbela ezengeziwe kungabangela imisebenzi engasebenzi kahle.
- Ezifweni ze-pancreas nezilonda zesisu, i-urolithiasis kusuka kumagciwane e-soya kufanele aphephe.
- Ngokunakekelwa okukhulu futhi emva kokuba uthintane nodokotela wezifo zogciwane, ungasebenzisa i-soy ekhulelwe - nge-hint kancane yezinkinga ze-hormonal, umkhiqizo kufanele ukhanseliwe ngokushesha.
- Ngesikhathi sokulahlwa, amahlumela e-soybean kufanele aphathwe ngokuqapha. Uma ungawadli ngaphambili, akufanele uqale, futhi uma umzimba wakho usujwayele umkhiqizo, ungazama inani elincane lamhlumela kuqala bese ulandela isimo somntwana. Uma kungenakudliwa kwamagciwane kanye negesi emntwaneni, isabelo singakhula kancane, kodwa singadluli izinga lansuku zonke.
Indlela ongakhetha ngayo nokuthi ngabe ugcina amahlumela
Uma uthengela imbewu ekhona kakade ehluma, kufanele ukhethe ngokucophelela umkhiqizo:
- Okokuqala, qaphela ukubukeka nokuphunga - amahlumela kufanele abe nokubukeka okusha, ngaphandle kosizi lwangaphandle, ngaphandle kokungcola kokungcola, okuhlanzekile ngokuphelele futhi okunomsoco.
- Ubude besiqu akumele budlule u-1 cm, ngaphandle kwalokho kukhona ingozi yokusebenza emkhiqizo "omdala" ongenayo izinzuzo ezinkulu.
- Umkhiqizo oqediwe esitolo kufanele ube segumbi lokuqandisisa. Emva kokuthenga, okusanhlamvu nakho kungagcinwa kuphela esiqandisini.
Kubalulekile! I-soy ehlwanyelwe igcina izinzuzo zayo izinsuku ezimbalwa (ukuhlushwa okuphezulu kwezici ezisebenzayo emahoreni angu-48 okuqala), emva kwalokho isitshalo siqala ukukhula, futhi izakhi zokudla okunomsoco ziyancipha kancane kancane.
Indlela yokuhluma okusanhlamvu ekhaya
Ngokusho kwabathengi abanamakhono okwenza ama soya, indlela engcono kakhulu yokuthola umkhiqizo owusizo kakhulu ukuhluma ama-soya ngokwakho. 
Izici zokukhetha
Ukuhluma insizakalo kukujabulise ngamahlumela amasha futhi uphephile ukudla, udinga ukukhetha ngokucophelela izinto zokusetshenziswa. Kuyaziwa ukuthi ama-soya aphathwa ngezinto ezihlukahlukene ezingase zibe yingozi empilweni.
Zijwayeze nge-nuances yokutshala okufanele kwasoya, kanye nokuthola ukuthi yimuphi ukudla we-soya.
Okokuqala, iphathelene nezinhlanzi ezingahloswe ngezinhloso zokugaya, kodwa ekutshaleni - kulokhu zingaphathwa ngaphambi kokwelashwa nokuvuselela ama-antibiotic. Ngenxa yalesi sizathu, udinga ukuthenga isobho kuphela ezitolo ezikhethekile noma ama-pharmacy, lapho udlula khona ukulawula okufanelekile.
Izitshalo kumele zihlungwe, zilahle phansi, bese zithelela amanzi abandayo ukucacisa ukufaneleka kwazo. Uma izinhlamvu zihamba, ungaziphonsa ngokuphepha - ngeke zikhule. 
Imithetho yokuhluma
Ukuze imbewu ihlume kahle, udinga ukunamathela emithethweni eyisisekelo:
- Amabele kufanele ahlanzwe kahle (ungawageza ngesisombululo esibuthakathaka se-potassium permanganate, bese ugeza izikhathi eziningana ngamanzi abandayo).
- Amahlumela athuthuka ngentshiseko ebumnyameni.
- Imbewu kufanele ikhule ngaphansi kwezimo zemiswakama ephezulu kanye ne-aeration enhle, amanzi akufanele aqhubeke esitsheni.
Ukuhluma izingcweti zinikeza ukusebenzisa izindlela ezihlukahlukene ezithuthukisiwe. Kuyinto elula kakhulu ukwenza lokhu embizeni yembali: inezimbobo zokugeleza amanzi okudlula amanzi, futhi kutholakala kahle etafuleni ekhishini.
Ukuze wenze lokhu, imbewu elungiselelwe ithunyelwa embizeni, ithululelwe ngamanzi abandayo futhi igcwele indwangu ebumnyama. Ngemuva kwalokho, okusanhlamvu kumele kuphuze njalo amahora amabili, kanti ngosuku lwesithathu uzokwazi ukuthola isivuno esihle sembewu. 
Abanye basebenzisa ngendlela engavamile: ihlumela ama-soybe ebhokisini lejusi. Ukuze wenze lokhu, uthele imbewu elungiselelwe ebhokisini ehlanziwe, uthele amanzi futhi usike itanki ezindaweni eziningana emagumbini ukunikeza amanzi.
Kulesi simo, ngokuvamile akudingekile ukuba manzi amanani okusanhlamvu; okwanele ukuthululela amanzi abandayo kabili ngosuku bese uvumela ukuba kugeleke. Kuzo zombili izimo, ukuhluma kwezinhlobo eziningi kwenzeka ngosuku lwesithathu. Umkhiqizo oqediwe ngaphambi kokudla kufanele ugezwe ngamanzi abandayo. Uma kungakapheli amahora angu-48 imbewu ayihluma, ayikwazi ukudliwa.
Sikukwazisa ukuthi ujwayele izakhiwo ezizuzisayo zezinhlamvu zikakolweni ezihlumekile.
Indlela yokupheka i-soybean ehlume: isaladi yokupheka
Njengoba ama-soybean ekhula ngaphansi kwezimo zomswakama njalo nokushisa, ngaphezu kwamahlumela, amabhaktheriya e-pathogenic angaqala ukuthuthukisa kuwo, ngakho-ke, izithombo eziluhlaza azikwazi ukudliwa.
Ukuze ugweme ukutholakala nobuthi, umkhiqizo uhloswe nge-blanching emanzini abilayo okungaphezulu kwamasekhondi angu-30-60 ukuze ugcine izinto eziwusizo. 
Izitshalo ze-Soy zisetshenziselwa izitsha ezihlukahlukene (izitsha zangaphandle, ama-sandwich, amasaladi) kokubili okusha futhi okuthosiwe. Yiqiniso, umkhiqizo oye waphathwa ukwelashwa okushisa okuncane ungasiza kakhulu, ngakho-ke ake sibheke iresiphi yesaladi elula futhi enomsoco, okudingekayo ngenkathi yamagciwane namakhaza.
Izithako ezidingekayo
- Amahlumela we-Soy;
- i-soy sauce;
- uviniga balsamic (ungashintshwa ngokujwayelekile);
- ipulazi emnyama emhlabathini;
- i-flakes;
- i-garlic (1-2 cloves);
- i-sunflower amafutha.
Kubalulekile! Abantu abanezinkinga ze-hormone, nezingane akufanele zidle ama-soy ngaphandle kokubonisana nodokotela ngenxa yokuqukethwe okuphezulu kwama-phytohormones.
Uhlu lwesinyathelo ngesinyathelo sezenzo
- Sihlanza ama-soya ngamanzi abandayo bese uwabeka ezitsheni ezizimele.
- Gcwalisa amahlumela ngamanzi abilayo bese ushiya imizuzu engu-10, bese uvula amanzi.
- Sifafaza amahlumela nge-soy sauce ukunambitha, ngokusabalalisa ukusabalalisa.
- Engeza i-balsamic noma i-vinegar ejwayelekile yamatafula.
- Fafaza pepper omnyama bese uxuba amahlumela nge-marinade.
Uyazi? Ngokuphambene nenkolelo yokuthi amaJapane nabaseShayina basebenzisa inani elikhulu le-soy, izibalo zithi ingxenye ejwayelekile yomkhiqizo wabase-Asiya ayikho ngaphezu kwezipuni ezingu-2 ngosuku futhi, ngokuyinhloko, ngesimo sezinto zokudla.
- Yenza kahle phakathi kwenhlanganisela, cindezela ugarliki lapho futhi wengeze pepper.
- Ukushisa amafutha e-sunflower epanini lokuthosa, ungaliyiseli emathunjini, uthele i-garlic bese uphela phezu kwalo, ufafaze amahlumela phezulu.
- Vala isaladi ngesembozo bese ushiya isigamu sehora.
- Ngemuva kokuthi isikhathi sesiphelile, gxuma eminye imizuzu emihlanu, bese ungazama.
Ngakho-ke, sifundile ukuthi kulula, ekuqaleni, umkhiqizo, njengezihluthulelo ze-soya, sazi kahle izakhiwo zayo eziwusizo kanye nezindlela eziwusizo. Lokhu ngenhla kusivumela ukuthi siphethe ngokuthi i-soy ehlumekile iyisitolo sokugcina samavithamini namaprotheni, ngakho-ke uma isetshenziswe kahle futhi ilandela izinyathelo, izoletha izinzuzo ezingenasisekelo emzimbeni.
