Soy tej zaum yuav muaj txiaj ntsig zoo rau cov neeg muaj mob qog noj ntshav thiab cov neeg mob qog noj ntshav
Muaj ntau ntau cov ntaub ntawv tshawb fawb qhia tias cov zaub mov soy tuaj yeem pab tiv thaiv thiab kho mob qog noj ntshav. Cov khoom xyaw nquag ntawm cov taum pauv tau xav tias yog lub luag haujlwm rau cov txiaj ntsig zoo no yog cov isoflavones (isoflavonoids), uas qhov tseem ceeb tshaj plaws (tsim ib nrab ntawm tag nrho cov isoflavones hauv cov taum pauv) yog genistein. Genistein muaj peev xwm khi rau cov tshuaj estrogen receptors thiab ib feem thaiv cov kab mob ua rau cov tshuaj estrogen. Vim li no, nws txo qis kev loj hlob ntawm cov qog nqaij hlav estrogen-dependent, xws li mob qog noj ntshav mis thiab zes qe menyuam.
Tsis tas li ntawd, genistein muaj peev xwm khi zoo ib yam li testosterone receptors, yog li txwv txoj kev loj hlob ntawm prostate cancer. Genistein kuj muaj lwm yam khoom - nws cuam tshuam nrog kev txhim kho ntawm angiogenesis (cov txheej txheem los ntawm cov qog tsim lawv tus kheej cov ntshav sib txuas uas txhawb nqa lawv txoj kev loj hlob) thiab cov enzymes (xws li tyrosine kinase) uas cuam tshuam ncaj qha rau kev loj hlob thiab kev tswj hwm kev ua haujlwm ntawm mob qog noj ntshav. Cov khoom ntawm genistein ntseeg tau tias yuav pab tiv thaiv ntau yam qog noj ntshav.
Tus nqi ntawm isoflavones uas cov neeg mob qog noj ntshav xav tau txhua hnub yog pom nyob rau hauv ob mus rau peb qhov kev pab ntawm cov kua txiv hmab txiv ntoo. Ib qho kev pab ntawm cov kua mis yog ib khob xwb; ib qho ntawm cov taum paj tsuas yog plaub ooj (me ntsis tshaj li ib puas grams). Hauv Nyij Pooj, nrog rau hauv Suav teb thiab Singapore, kev noj cov khoom noj taum pauv tau ntseeg tias yog lub luag haujlwm loj rau kev mob plab hnyuv, mis thiab prostate. Lwm qhov tseem ceeb ntawm kev noj haus yog kev noj cov rog tsawg. Nrog rau tofu, cov neeg Nyij Pooj haus miso kua zaub, nato thiab tempeh, nrog rau lwm yam khoom soy. Ua tsaug rau qhov no, lawv lub cev tau txais 40-120 mg ntawm cov kua isoflavones txhua hnub. Cov zaub mov nyob sab Europe ib txwm muaj tsawg dua 5 mg ntawm isoflavones ib hnub.
Cov neeg mob qog noj ntshav xav tau cov calories ntau, cov protein ntau, cov rog tsawg. Soy zaub mov muaj protein ntau thiab muaj roj tsawg. Piv txwv li, kwv yees li 33% ntawm cov calories hauv Japanese tofu los ntawm cov rog.
Qee lub tuam txhab muab cov hmoov nplej hmoov rau cov dej qab zib uas muaj cov isoflavones ntxiv, nrog rau cov ntsev phytic acid thiab saponins. Cov khoom no yog tsom rau cov neeg uas tsis zoo li haus cov kua txiv hmab txiv ntoo txaus thiab tsis tuaj yeem tau txais qhov xav tau ntawm cov khoom muaj txiaj ntsig zoo (60-120 mg ib hnub). Cov hmoov muaj 60mg ntawm isoflavones hauv 28g noj. Nws tseem yog ib qho tseem ceeb ntawm cov protein nrog 13g ib qho kev pabcuam thiab tsis pub dawb los ntawm cov kua txiv hmab txiv ntoo polysaccharides uas ua rau mob plab thiab flatulence. Los ntawm kev sib tov cov hmoov rau hauv ib rab diav nrog yogurt thiab txiv hmab txiv ntoo, koj tuaj yeem tau txais ib lub tais qab uas muaj fiber ntau, carbohydrates, cov vitamins, thiab cov roj tsawg tsawg. Cov neeg mob qog noj ntshav uas tsis haus cov kua txiv hmab txiv ntoo tau pom zoo kom haus ob qho dej haus ib hnub. Cov hmoov no tuaj yeem ntxiv rau cov tais diav nrog taum paj thiab mov, yog li ua tiav qhov sib npaug ntawm cov protein thiab carbohydrates.
Cov neeg mob qog noj ntshav yuav muaj teeb meem xws li kev noj qab haus huv tsawg. Ib feem, qhov no yog qhov tshwm sim ntawm kev ua haujlwm ntawm cov qog nqaij hlav qog noj ntshav thiab kev cuam tshuam ntawm lub cev tiv thaiv kab mob, thiab ib feem - qhov tshwm sim ntawm kev kho mob qog noj ntshav. Cov zaub mov noj tsawg tsawg. Hloov peb pluas noj ib hnub, tus neeg mob tuaj yeem txav mus rau plaub mus rau rau pluas noj, muab lub cev nrog cov khoom noj uas tsim nyog.
Txawm hais tias cov zaub mov tshwj xeeb-dense kua tau pom zoo raws li kev hloov zaub mov, cov khoom noj uas muaj cov khoom noj zoo sib xws muaj kev noj qab haus huv ntau dua; cov tom kawg no, ntxiv rau, yog pheej yig dua.
Piv txwv li, taum paj yog ib yam khoom uas yuav siv tau los txhawb kev noj haus ntawm cov neeg mob qog noj ntshav; Nyob rau tib lub sijhawm, nws muab lub cev nrog isoflavones.
Raws li txoj cai, taum pauv yog muag hauv hnab. Tom qab qhib lub pob, yaug cov taum pauv, txiav mus rau hauv daim ntawm qhov xav tau, thiab khaws cov seem hauv dej, hauv lub thawv kaw, hauv tub yees. Cov dej yuav tsum tau hloov txhua zaus cov taum pauv tawm, lossis tsawg kawg txhua hnub. Qhib taum paj yuav tsum siv li ntawm tsib hnub. Tofu tuaj yeem ua kom sov hauv qhov cub.
Rice yog cov khoom noj uas muaj carbohydrates thiab calorie ntau ntau. Nws yog yooj yim absorbed los ntawm lub cev. Ib khob mov nplej muaj 223 calories, 4,1 g ntawm protein, 49 g carbohydrates, thiab 6 g rog. Lub tshuab ua mov tsis siv neeg yog qhov zoo tagnrho rau kev ua noj sai ntawm cov nplej thiab lav tau qhov txiaj ntsig zoo. Cov txhuv nplej siav tuaj yeem khaws cia rau hauv lub thawv ntim hauv lub tub yees thiab rov ua kom sov li ntawm ib feeb.
Feem ntau, taum pauv thiab nplej tuaj yeem yog qhov chaw ntawm tag nrho cov khoom tsim nyog - calories, proteins thiab carbohydrates. Nyob rau tib lub sijhawm, lawv muaj qhov tsawg kawg nkaus ntawm cov rog.
Cov dej haus muaj txiaj ntsig yog sib xyaw ntawm cov vitamins thiab minerals. Cov khoom noj khoom haus kuj muaj nyob rau hauv daim ntawv ntsiav tshuaj. Txawm li cas los xij, cov khoom no tsis muaj phytonutrients xws li isoflavones pom hauv cov kua mis.
Koj tuaj yeem ua ke taum paj thiab mov nrog zaub, qhov chaw ntawm cov carbohydrates ntxiv. Yog hais tias yuav tsum tau muaj roj ntxiv, me me ntawm walnuts (85% ntawm lawv cov calories yog nyob rau hauv daim ntawv ntawm rog; tus so yog protein) los yog ib tug teaspoon ntawm zaub roj ntxiv.
Tsawg rog thiab fiber ntau, taum paj yog qhov zoo tagnrho ua khoom noj txom ncauj lossis, nrog rau cov khoom xyaw ntxiv, ua tiav pluas noj. Lub ntim ntawm cov khoom noj xws li, nyob rau hauv ib daim ntawv chewed, tsis zoo heev tshaj lub ntim ntawm cov khoom ua kua. Qhov tseem ceeb, tus nqi ntawm kev noj cov taum pauv thiab mov nrog cov vitamins thiab minerals ntxiv yog ib feem peb ntawm tus nqi ntawm cov khoom noj khoom haus-dej.