Soy thiab legumes paub tias yog qhov zoo tshaj plaws ntawm kev coj ncaj ncees rau cov neeg tsis noj nqaij thiab vegans. Tab sis nrog soy protein thiab taum nrog peas - tsis yog txhua yam yooj yim heev! Yuav ua li cas kom tau ib ncig ntawm "qhov teeb meem" ntawm legume noj - nyeem kab lus no.
Rau cov neeg uas hloov mus rau cov neeg tsis noj nqaij lossis vegan noj, cov lus nug tshwm sim - yuav ua li cas kom tau cov protein yog tias kuv tsis noj nqaij? Qhov tseeb, qhov no tsis yog qhov teeb meem - ntxiv rau qhov hauv qab no - tab sis feem ntau cov lus teb yog "". Yog tias tus neeg tsis noj nqaij tshiab, vegan pib "hloov cov nqaij nrog soybeans", nquag lean ntawm soy thiab legumes, gases pib tsim txom nws, thiab qhov no tsuas yog qhov pom ntawm cov dej khov. Raws li qhov tshwm sim, muaj kev ntxhov siab: "Kuv tau hais tias cov zaub mov tsis noj nqaij noj qab haus huv, tab sis zoo li qhov no tsis haum rau kuv lub plab." Qhov tseeb, koj lub plab pib zoo tag nrho! Thiab cov zaub mov tsis noj nqaij thiab! Thiab - los ntawm txoj kev, nrog kev noj haus zoo. Koj tsuas yog yuav tsum kawm me ntsis seb hom protein nyob hauv taum thiab peas, thiab yuav ua li cas "ua haujlwm" nrog nws.
"Cia li coj nws thiab ..." Pib noj ntau legumes yog ib txoj hauv kev kom muaj kab mob, tsis yog kev noj qab haus huv!
"Kev txhawb siab" cov duab hauv Is Taws Nem, supposedly qhia txog ntau haiv neeg thiab cov txiaj ntsig ntawm kev noj zaub mov tsis zoo, feem ntau tuaj yeem yuam kev: feem ntau ntawm cov phaj no muaj 70% legumes, 10% zaub thiab 20% qee cov zaub mov yuav luag tsis muaj txiaj ntsig zoo li mov dawb. los yog pasta. Qhov no yog… noj tsis zoo uas yuav ua rau neeg tsis noj nqaij thiab noj qab haus huv tag nrho. Koj yuav tsum nkag siab tias cov duab zoo li no tsuas yog ib daim duab xwb! Lawv cov kws sau ntawv yog cov kws yees duab studio, tsis yog tus kws qhia noj zaub mov.
Qee tus neeg ncaws pob vegan lean ntawm legumes (yuav luag "zoo li kev txhawb zog"), tsuas yog vim lawv xav tau ntau cov protein ntau txhua hnub - tab sis tom qab ntawd koj yuav tsum tau them nyiaj rau legumes nrog cov khoom sib xyaw ua ke, noj cov khoom noj tshwj xeeb, cov txuj lom Ayurvedic. Lub plab zoo tib yam, yam tsis muaj kev pab, yuav tsis tiv taus ntau dhau ntawm legumes! Thiab pancreas ib yam nkaus.
Yog tias peb tham txog cov protein rau cov leeg, ces tej zaum qhov zoo tshaj plaws rau cov neeg tsis noj nqaij yog cov mis nyuj (casein). Rau vegans - superfoods: spirulina thiab lwm yam. Tab sis TSIS YOG.
Hauv kev ua kis las, los ntawm qhov pom ntawm kev nce protein synthesis nyob rau hauv lub sij hawm ntev, cov tshuaj (feem ntau yog hmoov) los ntawm cov mis nyuj protein yog qhov zoo tagnrho. Thiab yog li ntawd dav tshaj tawm ("whey protein") kuj zoo, tab sis rau qhov stimulation ceev ntawm protein synthesis. Tus nqi ntawm kev nqus ntawm cov tshuaj no txawv, yog li cov neeg ncaws pob feem ntau muab ob hom tshuaj ntxiv. Tab sis txij li thaum peb txaus siab rau kev noj ib txwm tsuas yog 2500 calories ib hnub twg hauv cov khoom lag luam ntuj, cov neeg ncaws pob rau peb tsuas yog cov lus qhia rau "logic" ntawm kev noj cov protein kom zoo. Yog tias koj muaj qhov hnyav ntawm lub cev - thiab qhov no tshwm sim thawj zaug tom qab muab cov nqaij, tshwj xeeb tshaj yog nyob rau thawj xyoo ntawm kev noj zaub mov nyoos - tom qab ntawd vim yog kev noj zaub mov kom raug thiab kev cob qhia txaus, koj yuav maj mam nce qhov hnyav. (vegetarians thiab vegans).
Yog tias koj tsis nyiam lossis tsis nyiam cov khoom siv mis nyuj - rau ntau, qhov tsis kam ntawm nyuj cov mis nyuj yog lub cim ntawm kev coj noj coj ua ntawm cov tsiaj - koj tseem yuav tsum tau lean ntawm legumes. Tab sis nws puas muaj tseeb tias taum mog, lentils thiab peas muaj "zoo tshaj" thiab "tag nrho" cov protein ntau rau cov neeg tsis noj nqaij? Tsis yog nws tsis muaj tseeb. Kuv xav hais tias, ntawm qhov tsis sib xws - "tsis txhob cia siab tias zoo los ntawm taum." Tab sis cov lus xaus - koj yuav ua rau koj tus kheej, thiab tam sim no txog qhov tseeb.
Muaj tsawg kawg yog 2 npaug ntawm cov protein ntau hauv legumes dua li cov khoom lag luam: nplej, nplej, thiab lwm yam.
Yog li ntawd, legumes: taum, taum, lentils, thiab tsis mov los yog hom qoob mog, feem ntau yog xa mus rau "ntawm qhov teeb meem ntawm cov protein." Tab sis yog nws txawj ntse? Cia peb xav txog nws.
Ib daim ntawv teev npe me me ntawm cov ntsiab lus protein ib 100g qhuav khoom ntawm cov cereals:
- Yog ': 24,0 g
- Yog ': 23,5 g
- Yog ': 21,0 g
- Yog ': 20,5 g
- Yog '- 20,1 g
- Yog ': 13 g
- Yog ': 11,5 g
- Yog ': 11,0 g
- Buckwheat groats: 10,8g
- 9,3g :qw
- 7,0g :qw
Tab sis qhov tsis txaus siab xav tsis thoob tos peb lawm thaum rov xam cov ntsiab lus ntawm cov protein hauv cov khoom no, suav nrog qhov tseeb tias cov duab saum toj no yog rau cov nplej qhuav (nws cov dej noo yog li 15%). Thaum peb boil mov, lentils, los yog lwm yam nplej, cov ntsiab lus dej yuav nce. Qhov no txhais tau hais tias tus nqi tiag tiag ntawm cov ntsiab lus protein yuav txo qis. Yog li cov lej saum toj no tsis raug? Tsis yog. Qhov "zoo nkauj" 24 g nyob rau hauv qhuav lentils hloov mus rau hauv cov khoom tiav lawm (boiled lentils) - uas peb, qhov tseeb, tau mus noj. (Saib ntxiv - nyob rau hauv ntau yam khoom noj, nrog rau cov legumes, nyob rau hauv cov khoom tiav - nyob rau hauv tib txoj kev uas Google search engine thiab, feem ntau, Western khoom noj khoom haus chaw xam).
Kev xam cov ntsiab lus ntawm cov protein tiag tiag hauv cov nplej uas tau teev tseg saum toj no yuav pab koj kom tsis txhob nkag mus rau hauv qhov xwm txheej tsis txaus ntseeg nyob mus ib txhis, qhov tseem ceeb tsis muaj txiaj ntsig, tab sis txhim kho kev xav tsis zoo nrog cov neeg noj nqaij "qhov twg muaj protein ntau". Peb daim npav trump yog nyob rau hauv ib txoj hauv kev tsim nyog rau zaub mov, tsis yog los ntawm kev xav ("Kuv xav tau - thiab kuv yuav noj nws!"), Tab sis los ntawm dietetics.
Tsis tas li ntawd, lwm lub pob zeb loj hauv peb lub vaj taum-soy yog qhov tsis zoo ntawm cov kua protein. Yog hais tias peb coj mus rau hauv tus account lub ntshiab arithmetic ntawm cov protein cov ntsiab lus nyob rau hauv ib tug qhuav khoom, soybeans khov kho tuav thawj qhov chaw: tom qab tag nrho, nws muaj txog li 50% protein (nyob ntawm seb muaj ntau yam) rau qhuav khoom hnyav: nws yuav zoo li qhov no. yog ntau npaum li 50 g ntawm cov protein ib 100 g ntawm cereal !! Tab sis ... Txawm hais tias koj tsis coj mus rau hauv tus account qhov kev ua noj thiab "kev sib cais" ntawm qhov %% piv ntawm cov protein nyob rau hauv dej hauv cov nplej siav tiav lawm (uas peb tau txheeb xyuas hauv kab lus saum toj no) - kua protein ntau tsis yooj yim li.
Txawm hais tias muaj tseeb tias cov kua txiv hmab txiv ntoo feem ntau siv los ua ib hom "hloov" rau cov tsiaj protein - cov neeg uas nyuam qhuav hloov mus rau cov neeg tsis noj nqaij yog "kev lag luam tsis ncaj ncees". Soy yog ib yam khoom zoo, nqaij tsis zoo. Tab sis soy yog tsis txhais tau tias "hloov" rau nqaij, incl. General vitamin B12.
"Minus meat, plus soy" yog ib daim ntawv qhia txog kev puas tsuaj rau kev noj qab haus huv.
Feem ntau hauv Is Taws Nem koj tuaj yeem nrhiav kev txhawb nqa kom raug, tab sis qhov tseem ceeb tsis raug cov ntaub ntawv uas tau liam tias "cov kua protein tsis zoo rau cov tsiaj protein", lossis txawm tias "pea (xaiv: soy) protein tau yooj yim zom". Tsis muaj tseeb. Thiab, los ntawm txoj kev, cov taum pauv kev lag luam nyob rau hauv ob lub US thiab Lavxias teb sab Federation muaj peev xwm sib tw nyob rau hauv cov nqe lus ntawm turnover nrog industrial pharmacology! Qhov tseeb yog qhov zoo kom paub:
· Soy protein tuaj yeem ua tau (zoo tshaj) absorbed los ntawm tib neeg lub cev los ntawm 70%, raws li yuav tsum tau kho cua sov: soy muaj toxins, incl. , yog li ntawd, soybeans boiled rau tsawg kawg yog 15-25 feeb;
· Tag nrho cov nplej soy muaj li hu ua "": cov no yog cov teeb meem tshuaj uas thaiv kev nqus ntawm tej yam proteins nyob rau hauv lub digestive system. Nws yog qhov nyuaj heev los xam lawv qhov cuam tshuam hauv %%, vim tias lawv ib nrab (los ntawm 30-40%) poob lawv txoj haujlwm hauv plab. Tus so nkag mus rau hauv duodenum, qhov twg, hauv lwm lo lus, nws pib "sib ntaus" nrog cov enzymes secreted los ntawm nws. Pancreas raug yuam kom tsim "rau soy" ntau ntau ntawm cov enzymes ntau dua li kev noj qab haus huv (pov thawj hauv nas). Yog li ntawd, koj tuaj yeem yooj yim tau thiab lwm yam. Hauv qhov xwm txheej, los ntawm kev noj los ntawm cov tsiaj. Soy tsis xav noj!
Hmoov tsis zoo, tsis tuaj yeem hu ua "ua tiav" rau tib neeg, thiab nws tsis txhais tau tias "sib npaug hauv bioavailability rau qe thiab lwm yam tsiaj proteins" (raws li qee qhov chaw tsis zoo sau). Nov yog qee yam ntawm "tsawg zaus" agitation rau veganism, uas tsis hwm nws cov neeg faib khoom! Lub tswv yim ntawm veganism tsis yog txhua yam uas qee cov khoom yog "zoo" dua li nqaij vim nws cov khoom noj muaj txiaj ntsig: txhua yam khoom zoo dua nqaij twb vim cov nqaij yog cov khoom tuag. Nws yog ib qho yooj yim kom paub tseeb tias cov kua protein thiab kua txiv hmab txiv ntoo nws tus kheej (thiab lwm yam legumes) feem ntau yog qhov nyuaj heev rau kev zom hauv tib neeg lub cev. Txawm tias tom qab kev kho cua sov ntev.
· Cov kws tshawb fawb xav tias cov noob taum muaj ob peb lwm yam khoom uas tsim kev puas tsuaj, suav nrog. Tsis yog qhov kub thiab txias, los yog kev sib xyaw ntawm cov khoom soy nrog alkalizing. Cov tshuaj phem no tsuas yog tshem tawm ntawm cov taum pauv hauv chav kuaj tshuaj lom neeg…
Tsis tas li ntawd, muaj pov thawj tias kev noj cov kua mis ib txwm ua rau tsim cov pob zeb hauv lub raum thiab lub gallbladder. Tab sis qhov no yuav tsum tsis txhob ntshai cov neeg uas tsis noj "ib" soybeans, tab sis suav nrog cov taum pauv hauv kev noj zaub mov kom tiav.
Thaum kawg, kev xav tias cov kua protein tau liam tias tiv thaiv kab mob plawv los ntawm 20% lossis ntau dua (cov ntaub ntawv los ntawm 1995) hauv kev tshawb fawb tom qab xyoo 2000 thiab dhau mus. Raws li kev txheeb cais, kev noj cov kua mis tsis tu ncua tuaj yeem nqa txog 3% ntawm lub siab noj qab haus huv. Txawm hais tias, ntawm chav kawm, yav tom ntej, thiab qhov no yog qhov tseem ceeb. Ntxiv rau, yog tias peb tab tom tham txog kev tso cov nqaij, peb yuav tsum "ntxiv" 3-20% rau 25%. Piv txwv li, "" tsis yog 3% lawm!
Tam sim no, xov xwm zoo! Thaum ib tug neeg cem taum taum, taum, legumes, nws tseem tsim nyog nco ntsoov thiab sib cav tias ntawm no koj tsuas yog xav paub cov khoom noj muaj txiaj ntsig zoo.
Yog li, noj ib qho peas los yog ib qho lentil yog ib txoj hauv kev zoo rau plab thiab roj. Yog tias koj sib tov lentils nrog mov thiab ua noj - tsis muaj teeb meem, ntawm qhov tsis sib xws - cov txiaj ntsig ntawm kev zom zaub mov! Feem ntau daj los yog txiv kab ntxwv lentils thiab basmati mov yog noj - lub resulting noj zaub mov yog hu ua khichri, thiab yog siv nyob rau hauv Ayurveda rau ntau yam digestive teeb meem.
· Soy tsis ua ke nrog lwm yam legumes.
Soy mus zoo nrog zaub.
· Txhawm rau tiv thaiv kev tsim cov roj, cov txuj lom yuav tsum tau ntxiv rau cov tais diav los ntawm legumes, taum pauv: cardamom, nutmeg, oregano, mint, rosemary, saffron, fennel thiab lwm yam. Qhov zoo tshaj plaws, cov thiab ntau npaum li tus kws tshaj lij Ayurveda yuav qhia rau koj.
Soy muaj zoo tsis muaj gluten. Tsis tas li ntawd, soy allergy hauv cov neeg laus yog qhov tsawg kawg nkaus. Soy muaj kev nyab xeeb noj!
qab heev, noj qab nyob zoo thiab noj qab nyob zoo. Lawv, tsis zoo li cov taum pauv, ntawm chav kawm, tsis tas yuav tsum tau soaked thiab boiled!) Txawm hais tias lub tshuab rau germination kom zoo yuav tsum tau soj ntsuam.
Cov lus qhia yooj yim: hlub legumes - tsis txhob hnov qab ua kom sib haum xeeb hauv lawv cov alchemy sab hauv nrog dej. Tab sis qhov tseeb, lawv xav tau sijhawm txaus rau legumes kom tsis nco qab txog "gas":
- Taum: soak rau 12 teev, ua noj rau 60 feeb.
- Peas (tag nrho): soak 2-3 teev, noj 60-90 feeb. Crushed peas yog boiled rau ib teev yam tsis muaj soaking.
- Lentils (xim av): soak 1-3 teev, noj 40 feeb.
- Daj, txiv kab ntxwv lentils yog boiled rau 10-15 feeb (nyob rau hauv lub siab cooker, tab sis tsis nyob rau hauv txhuas! - txawm sai dua), ntsuab - 30 feeb.
- Chickpeas: soaked rau 4 teev, boiled rau 2 teev. Kev xaiv: soak rau 10-12 teev, ua noj rau 10-20 feeb. – kom txog thaum npaj txhij.
- Mash: boil rau 30 feeb. Kev xaiv: soak rau 10-12 teev, noj tshiab (tsim rau zaub xam lav).
- Soybeans (taum, qhuav): soak rau 12 teev, boil rau 25-90 feeb (nyob ntawm ntau yam thiab daim ntawv qhia).
Leej twg tsis xav siv sij hawm "ua" soybean tag nrho, cia kuv ceeb toom rau koj: muaj ntau cov khoom qab zib thiab noj qab haus huv los ntawm nws, suav nrog, tau kawg, thiab!
Thiab qhov kawg: "kev puas tsuaj" ntawm cov noob taum hloov pauv los ntawm kev tshawb fawb. "GMO" soybeans yog siv los pub tsiaj nyeg, tsis yog tib neeg, yog li nws yog lub tswb cuav. Tsis tas li ntawd, kev cog qoob loo ntawm cov noob taum hloov pauv feem ntau txwv tsis pub nyob hauv Lavxias Federation. Cov neeg tsis noj nqaij thiab vegans tsis muaj dab tsi txhawj txog!