Ua hoʻohanaʻia nā meaʻai Soy e like me nā meaʻai a me nā waiū no nā makahiki, akā,ʻaʻole ponoʻoe e lilo i meaʻai meaʻai aiʻole vegan paha e hoʻohui i kēia leʻaleʻa maikaʻi i kāuʻai.
Ua pili ka poʻe Soybe i nā lelo a me nā pī, me nā kīʻaha maloʻo e like me nā pī navy a me nā pīʻeleʻele, a like hoʻi me nā lelo'ē aʻe a pau, ua kiʻekiʻe ke kumulu i loko o ka protein. ʻO kaʻoiaʻiʻo, he 'protein piha' kahi paʻa e loaʻa ai nā mea amino a pau e pono ai - he mea kūponoʻole i ka meaʻai.
He kumu maikaʻiʻo Soy i nā momona maikaʻi e like me nā momona momona a me omega-3, no laila, maikaʻi ia no kāu'ōpiko cardiovascular, aʻoi aku ka kiʻekiʻe i nā antioxidants i kapaʻia isoflavones.
He mea houʻoe i kaʻaiʻana i ka soy? E iho i lalo e aʻo hou e pili ana i nāʻano nui o ka soy a pehea e hiki ai iāʻoe ke hoʻokomo iā lākou i kāu meaʻai.
1 - Soymilk
Hiki ke hoʻohanaʻia ka soyilk ikaika i kahi o ka waiu waiu no ka inuʻana a me nā meaʻai he nui. ʻO kaʻoiaʻiʻo, he helu hoʻokahi o ke kīʻaha o ka soymilk he helu olakino o ka momona a me ka lāʻau D. Hoʻokahi kīʻaha o ka waiū me ka waiu he 100 mau calories a me 300 miligoma. ʻO nā mea hoʻolālā i hoʻouluʻia he nui nā calories a me ke kō.
Hoʻokomo pūʻiaʻo Soymilk e hana i kaʻaila kope a me ka momona, maikaʻi loa no nā poʻe e makemake ana e pale i nā hua laʻau. Hiki nō hoʻi iāʻoe ke hana i kāu kiki ma ka home. ʻAʻole ia e like me ka nui o ka calcium, akā maikaʻi nō ia noʻoe.
2 - Tofu
Ke kapaʻiaʻo Tofu he soybean curd, a uaʻano like me ka tīhi i loko o keʻano. Loaʻa nāʻano likeʻole - māmā, paʻa, a me nā mea hou. ʻO Tofu kahi puna maikaʻi'ē aʻe o ka calcium, a hoʻohanaʻiaʻo ia ka mea nui i loko o nāʻano nui o nā kīʻaha nui.
Me kahi hoʻomākaukau iki, hiki i ka tofu ke hoʻopiliʻia, kālua, hoʻomohana a hoʻohanaʻia paha ma keʻano he kumuhana ma nā meaʻaiʻai meaʻai.
3 - Tempeh
He māmāʻo Tempeh i kukeʻia, pākīkī a hanaʻia i mau pōpō, pinepine me nā meaʻokoʻa e like me ka palaoa a me nā lekile'ē aʻe. Ma muli o ke kīʻaha, heʻokoʻa'ē aʻe kahi - kahi liʻiliʻi e like me nā haloo aiʻole ka mea hū. ʻAʻole kiʻekiʻeʻo Tempeh ma ka calcium e like me ka tofu, akā ua kiʻekiʻe ia i ka hao a me ka paʻona.
He wahi paʻaʻo Tempeh a hiki iā ia keʻokiʻoki i nā'āpana (e like me ka steak) aiʻole ka'ōwili (e like me ka hamburger), no laila ua hoʻohana pinepineʻia e like me kahi meaʻai.
4 - Edame
Hoʻokumu 'ia ka Edamame mai nā mea' uliuli me ka'ōmaʻomaʻo. Kāpīʻia lākou i ka wai paʻakai, hoʻomaʻamaʻa a lawelaweʻia e like me ka meaʻai. Hiki keʻokiʻia nā mea soybean me nā'ōpala a hoʻohanaʻia i nā salam a me nā meaʻai'ē aʻe.
5 - Nūnoa Soy Peans
ʻO nā meaʻaeʻa eʻaeʻia e lilo i keʻano gula maikaʻi. Hiki keʻalaniʻia a lawelaweʻia e like me ka meaʻaiʻono (i kekahi manawa kapaʻia lākou 'soynuts') aiʻole i hanaʻia i ka wai pipi soya, hiki ke hoʻohanaʻia e like me keʻano o ka pīkī pēpē.
Hiki ke loaʻa i kahi kīʻaha pīkī ka liʻiliʻi loa i nā calories - hoʻokahi kīʻaha o ka soybeans maloʻo maloʻo heʻoi aku i 400 mau calories (a inā lākou eʻaila i kaʻaila, eʻoi aku ka nui o ka helu o ka'ikeleʻa).
6 - Pehea e pili ana i ka Soy Sauce a me Miso Pale?
ʻO ka meaʻai a me ka miso, he hua lehua e hoʻohanaʻia ana e hoʻoulu i ka meaʻala i nā kīʻaha. Hanaʻia ka meaʻai mai ka soy, ka palaoa, a me nā mea'ē aʻe. Hoʻohana maikaʻiʻiaʻo ia ma keʻano he condiment (a no ka liʻiliʻi wale nō) no ka mea,ʻoi loa ia i ka sodium. ʻO kaʻoiaʻiʻo, hoʻokahi walekē punetini kaʻoi aku o 800 milligrams.
Hoʻokumuʻia kaʻaila sodium soy ma laila akā he mea nui ia o ka sodium a ināʻoe ma kahiʻai sodona-kauʻia,ʻoi aku ka maikaʻi e hōʻole i nā mea soy.
Hanaʻia ka paʻi miso mai i ka hua kulie me ka paʻakai, aʻo ka raiki a me ka bale paha. He kiʻekiʻe ia i nā antioxidants, akā hoʻokahi mahele kaha kaʻoi aku ma kahi o 600 milligrams ka sodium, no laila hiki paha iā ia ke pale i kāuʻai sodium.
Nā kumuhana:
Ka Moku'āinaʻoʻAmelika Hui PūʻIa o ka'Iihana Mahiʻai'Aihana no ka Palapala Hōʻike Kūkākūkā Palekana 28.
ʻO nā keʻena o kaʻoihana mahiʻai a me ke olakino a me nā lawelawe kanaka. "Nā Dietary Guidelines no nāʻAmelika 2015-2020."