Ubhontshisi Wesoya: Umhlahlandlela Ophelele “weNkosi Yobhontshisi”

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe uJanuwari 10, 2023

Ungathola ubhontshisi wesoya ezitsheni eziningi, ngenxa yokuthi anempilo futhi enzela indawo enkulu yenyama.

Njengoba udabuka empumalanga ye-Asia, ubhontshisi wesoya uwubhontshisi odliwayo ongowomndeni we-legumes. Kube yisitshalo esikhulu nesithako emazweni ase-East Asia izinkulungwane zeminyaka. Ikhono layo lokukhula ezindaweni ezihlukahlukene zezulu lenze libe ngesinye sezilimo ezikhiqizwa kakhulu emhlabeni.

Kulesi sihloko, ngizongena kukho konke lokho nokunye okwengeziwe, kusukela kumsuka wazo kuye emthelela wazo empilweni yakho nanoma yini ephakathi.

Ngaphandle kokuba isithako esinempilo futhi esisebenzisekayo, ubhontshisi wesoya nawo usetshenziselwa ukwenza eminye imikhiqizo eminingi ewusizo, edliwayo nengadleki.

Imikhiqizo edliwayo etholwe kubhontshisi wesoya ihlanganisa iziphuzo, izinongo, i-pasta eqinisiwe, nokudla kwezilwane.

Ukusetshenziswa okungadleki kukabhontshisi wesoya kuhlanganisa indima yawo njengento eyinhloko kumapende, okokuhlanza, nokukhiqizwa kwepulasitiki kanye nokusetshenziswa kwayo njenge-Biodiesel evamile.

Eqinisweni, ubhontshisi wesoya wenza ukukhiqizwa kuka-25% wengqikithi ye-biodiesel esetshenziswa e-US.

Uwoyela kabhontshisi wesoya nawo wenza u-68% wawo wonke amafutha asetshenziselwa ukupheka. Ivamise ukusetshenziselwa ukuthosa, ukubhaka, ukugqoka, nokwenza ukusabalalisa, okuhlanganisa imajarini yethu esiyithanda kakhulu. 

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

Ayini ubhontshisi wesoya?

Yaziwa nangokuthi isoya ubhontshisi, ubhontshisi wesoya ubhontshisi odliwayo otholakala ohlotsheni lwemifino eyaziwa ngokuthi i-Glycine max.

Kube yisithako esiyisisekelo sokudla okuningi kwase-Asia (ikakhulukazi isiShayina nesiJapane) izinkulungwane zeminyaka kanye nokudla okudumile phakathi kwabantu abangadlangakudla.

Ukuthandwa kwayo phakathi kwabantu base-Asiya kungabuye kuthiwe ngokuqukethwe kwayo kwamaprotheni amaningi, njengoba iningi labantu base-Asia lilandela ukudla kwe-vegan ngomlando wabo omningi, futhi kwahlala kuwukuphela komthombo wabo wamaprotheni we-vegan omsulwa. 

Ubhontshisi wesoya uvame ukubizwa ngokuthi inyama ye-vegan uma uguqulwa ube yizinhlamvu zesoya.

I-Soya chunk iwumkhiqizo olungiswe ngensalela kabhontshisi wesoya oshiywe ngemva kokukhipha uwoyela…okuningi mayelana nalokho kamuva! 

Ukusetshenziswa kukabhontshisi wesoya ngokuqondile, kanye nokudla kwesoya ngokujwayelekile, kuhlobene nezinzuzo eziningi zezempilo.

Lokho kufaka phakathi ingozi encishisiwe yokuthola izifo zenhliziyo ngokukhuthaza i-cholesterol enempilo kanye nokunciphisa i-cholesterol embi noma i-LDL.

Ukwengeza, ukudla ubhontshisi wesoya kuhlotshaniswa nokukhuthazwa kwe-phytoestrogen.

Le nto efana nehomoni ilingisa ukusebenza kwe-estrogen futhi isiza ekwelapheni izimpawu eziningi ezihlobene nokunqamuka kokuya esikhathini, okuhlanganisa ukushisa.

Ngokuvamile uzothola izinhlobo ezimbili zikabhontshisi wesoya emakethe: ezingakavuthwa nezivuthiwe.

Ongakavuthwa kuthiwa i-edamame. Inokwakheka okucwebezelayo futhi okuqinile okugcinwa ngisho nangemva kokupheka. Inombala oluhlaza okotshani futhi imvamisa idayiswa iqhwa cishe kuzo zonke izitolo ezinkulu.

Ngakolunye uhlangothi, ubhontshisi wesoya ovuthiwe awunalo igama elikhethekile. Insundu ngokukhanyayo, futhi ungayithenga ngaphakathi nangaphandle kwe-pod.

Uma iqhathaniswa ne-edamame, inesisindo esincane futhi inosayizi omncane. Ngaphezu kwalokho, awukwazi ukukupheka ngokuqondile. Ubhontshisi kufanele ucwiliswe kuqala.

Ngabe ubhontshisi wesoya unambitheka kanjani?

Ubhontshisi wesoya unokunambitheka okumnandi okukude, okunamaphuzu aqinile e-beany flavour eyisici kuzo zonke izinhlobo zomndeni we-legume.

Kodwa-ke, kubalulekile ukuqaphela ukuthi le flavour "ye-beany" ibonakala kakhulu kubhontshisi ovuthiwe, uma kuqhathaniswa ne-edamame, enokunambitheka okungaphezulu kwebhotela nezwi eliphansi elimnandi.

I-enzyme ebhekele lokhu kunambitheka kukabhontshisi kubhontshisi kabhontshisi ibizwa ngokuthi i-lipoxygenase.

Le enzyme ibandakanyeka ekwenziweni kwe-oxygen yama-lipids nasekuguqukeni kwawo ekubeni amafutha, futhi inezinhlobo ezintathu ezihlukene, i-lipoxygenase 1, 2, kanye no-3.

Ukuze ubhontshisi wesoya ungabi nawo ukunambitheka kwebhontshisi, akufanele kube nokukodwa kokuthathu. Nokho, lokho akunakwenzeka ngokwemvelo.

Ngenxa yesayensi, manje sesihlonze ngempumelelo izakhi zofuzo ezilawula ukukhiqizwa kwalawa ma-enzyme.

Ngokuhlanganisa, ukuguqulwa, nokukhetha, manje sesinezinhlobo zezitshalo ezingenawo womathathu ama-enzyme futhi ezingenawo ukunambitheka kwebhontshisi, noma ngabe asekhulile noma asevuthiwe.

Noma kunjalo, le cultivar ayivamile futhi isetshenziswa esikalini sezimboni ikakhulukazi ukukhiqiza imikhiqizo efana nobisi lwesoya, njll.

Futhi, kubiza ngaphezudlwana kwezinhlobo ezijwayelekile ezitholakala ku-superstore yangakini, noma ngabe uyayithola.

Ungasebenzisa futhi ubhontshisi wesoya ongavuthiwe uma ungawuthandi ukunambitheka kwebhontshisi. Amnandi kakhulu futhi mancane kakhulu "i-beany" ngokunambitheka, ongayisusa ngokupheka. 

Nokho, kubhontshisi ovuthiwe, lokhu akulona iqiniso ngokuphelele. Bazogcina lokho kunambitheka kwe-beany okucashile ngisho nangemva kokucwiliswa nokupheka.

Nakuba bengenamandla njengobhontshisi oluhlaza, banakho ukusikisela okuthile. 

Indlela yokupheka ubhontshisi wesoya?

Ubhontshisi wesoya ungaphekwa ngezindlela eziningi, kuye ngokuthi usebenzisa i-edamame noma ubhontshisi owomile. Ake sikubheke kokubili!

Indlela yokupheka i-edamame

Ubhontshisi omusha we-soya noma i-edamame kulula ukuwapheka futhi kuthatha imizuzu embalwa ngaphambi kokuba uwaphake.

Ungakwazi ukubilisa, umusi, i-microwave, noma useshe ubhontshisi we-edamame epanini lakho ngezinongo zakho ozithandayo. Kuzoba mnandi kunjalo! 

Nansi incazelo enemininingwane yazo zonke izindlela ongapheka ngazo i-edamame:

Ukubilisa

Lena indlela eyisisekelo kakhulu yokupheka i-edamame. Vele ugcwalise ibhodwe ngamanzi anele, wengeze usawoti, bese ulethe amanzi emathunjini. 

Faka i-edamame egobolondweni emanzini abilayo bese uyipheka cishe imizuzu emi-5 noma kuze kube ubhontshisi ongaphakathi kwama-pods uba ithenda.

Khipha amanzi ashisayo, hlambulula i-edamame ngamanzi abandayo, inkathi, futhi uphake. Ungaphakela ubhontshisi ngama-pods noma ngaphandle kwama-pods. 

Abantu abaningi bathanda ukuyidla ngaphandle kwama-pods ngenxa yokuthungwa kwayo okubukhali kanye nezinkinga zempilo ezihlobene nayo.

Kungcono usebenzise enye into esitsheni sakho? Nazi ezinye ezingcono kakhulu esikhundleni se-edamame ongazama

Uyabulala

Ukushisa kungenye indlela enhle yokupheka i-edamame. Vele ungeze amanzi angaba yi-intshi ebhodweni bese uliletha emathunjini.

Engeza i-edamame yakho ku-colander noma i-bamboo steaming, uyibeke ebhodweni, bese uyimboza.

Ngemuva kokushisa imizuzu engaba ngu-5-10, susa okufakiwe ebhodweni, ubeke i-edamame epuleti, futhi uyihlobise ngezinongo zakho ozithandayo ngaphambi kokuphaka.

Ungakwazi futhi ukuyihlanza ngamanzi abandayo, kodwa i-edamame eshisayo, ene-steam inambitheka futhi izwakala kangcono.

I-Microwaving

I-Microwaving iyindlela esheshayo nelula yokupheka i-edamame. Vele uthathe isitsha esiphephile se-microwave, ufake i-edamame entsha kuso, bese uthela ubhontshisi ngamanzi.

Ungakwenza lokhu ngokumanzisa izandla zakho bese upheqa iminwe yakho phezu kwesitsha ukuze usakaze amanzi phezu kwama-pods.

Ngemuva kwalokho, vala isitsha ngethawula lephepha bese ufaka ama-pods ku-microwave ngo-1-increments increments. Akufanele kuthathe imizuzu engaphezu kwemi-3 ukuze bapheke kahle.

Uma sekuphekiwe, linda kuze kuphole ama-pods, uwafake ngezinongo ozithandayo, bese uphaka.

I-pan-searing

Nakuba kungeyona indlela evamile yokupheka i-edamame, ungayisesha futhi. Ukuze useshe i-edamame, faka ipani yensimbi ephosiwe esitofini sakho bese uyishisa ngokushisa okuphezulu.

Ukuze ubone ukuthi i-pan ishisa ngokwanele yini, fafaza amaconsi amanzi ambalwa phezu kwepani bese ubona ukuthi amanzi ayabuna ngokushesha.

Uma kwenzeka, nciphisa ukushisa kube phakathi, engeza i-edamame epanini, bese upheka ungaphazanyiswa. Ngemva komzuzu noma emibili, bheka ukuthi ama-pods ashiswe kancane yini.

Uma kunjalo, phenya ama-pods bese udweba ngakolunye uhlangothi. Ungakwazi futhi ukunyakazisa i-pan kancane ngesikhathi sokupheka ukuze uqinisekise ukuthi i-pod ngayinye ipheka ngokulinganayo.

Uma usuthole imiphumela efanayo ngakolunye uhlangothi lwama-pods, ubhontshisi ngaphakathi kufanele ube mnene ngokwanele.

Ngakho-ke, susa ama-pods epanini, uwafake ngezinongo ozithandayo, futhi uwaphake ngokushesha.

Indlela yokupheka isoya esomile

Ngokungafani ne-edamame, ubhontshisi wesoya owomile uthatha isikhathi eside ukupheka nokunambitha okuhlukile kancane. Banalokho "beany" ukunambitheka okugqama kakhulu kunezinhlobonhlobo ezintsha. 

Yize iba mnene kakhulu ngemva kokucwiliswa emanzini nokubilisa, usazonambitha izinkomba zayo uma uyinambitha, njengoba sishilo ngaphambilini.

Sekushiwo lokho, ake sibone ukuthi iziphi izindlela ongapheka ngazo ama-soya avuthiwe:

Ku-stovetop

Ukupheka ubhontshisi wesoya owomile esitofini kudla isikhathi futhi kudinga umzamo owengeziwe kusengaphambili.

Ukuchaza kabanzi, uzodinga ukucwilisa ubhontshisi owomile ubusuku bonke ukuze ulungiselele ukupheka.

Ngemva kokucwiliswa emanzini, nikeza ubhontshisi uhlanza ngokushesha bese ubeka eceleni endishini ehlukile. 

Manje, gcwalisa ibhodwe ngamanzi ngesilinganiso senkomishi engu-1:3 kubhontshisi. Linda ukuthi amanzi abile; okwamanje, bheka noma imuphi ubhontshisi oguqukile ongawuthola futhi uwususe.

Manje faka ubhontshisi ebhodweni, umboze, futhi uvumele ukuthi ubilise amahora angaphezu kwama-3-4.

Ubhontshisi wesoya ophekiwe kufanele uthambe futhi uphindwe kabili ubukhulu bobhontshisi wesoya ongaphekiwe, owomile.

Ku-pressure cooker

Ukupheka ubhontshisi wesoya esitsheni esicindezelayo kuqondile futhi akudli isikhathi.

Njengoba nje upheka ngesitofu, cwilisa ubhontshisi wesoya kusengaphambili okungenani amahora amane, futhi uwafake esitsheni sakho esicindezelayo esinesilinganiso samanzi anele.

Vala umpheki bese uvumela ubhontshisi ubilise imizuzu engu-10-15. Ubhontshisi kufanele uphekwe ngokuphelele ngesikhathi esibekiwe.

Faka okungenani izipuni ezimbili zamafutha emanzini ukuze uqinisekise ukuthi amapayipi okukhipha umoya esitobhini sokucindezela awavaleki nawo wonke amagwebu akhiqizwa ngesikhathi ubilisa.

Isixwayiso, vumela umpheki ocindezelayo ukuthi akhulule ukucindezela ngaphambi kokuwuvula. Noma yikuphi ukunganaki kungaholela engozini ebulalayo.

Ku-slow cooker

Ukupheka ubhontshisi wesoya esitsheni esincane kungenye indlela enhle yokupheka ubhontshisi wesoya. Le ndlela ifana ngokuphelele nokupheka ubhontshisi wesoya esitofini esilula ebhodweni.

Umehluko osobala kuphela ukusetshenziswa kwesipheki esinensayo kanye namahora engeziwe.

Kuthatha cishe amahora angama-7-8 ukuthi ubhontshisi upheke esitsheni esinensayo ngemuva kokucwiliswa amahora angama-4.

Ungawudla kanjani ubhontshisi wesoya

Njengoba ukudla okuhlukahlukene kakhulu, ungakwazi ukwengeza ubhontshisi wesoya kanye ne-edamame ekudleni kwakho ngezindlela eziningi ezahlukene nezimnandi.

Nazi ezinye iziphakamiso zokuthi ungadla kanjani lokhu okuhle okugcwele amaprotheni, okulandelwa ezinye izindlela zokupheka ezinoshukela ongazizama ukuze uthuthukise umuzwa wakho wokudla:

Njengesidlo

I-Edamame inikezwa ezindaweni zokudlela ze-sushi ne-izakaya njengesiphuzo esimnandi futhi ingenye yezidlo ezidume kakhulu e-Japanese cuisine. 

Yaziwa nangokuthi “i-otsumami,” elisuselwe egameni elithi “tsumamu,” elisho “ukubamba,” noma into oyidla ngezandla noma ngezinti. 

Ubhontshisi uvame ukubiliswa noma ushiswe ngaphakathi kwama-pods futhi ufakwe usawoti olwandle. Ungabe usuwakhipha ku-pod, ngokwesiko ngamazinyo.

Njengesithako serayisi ethosiwe

Ungakwazi ukwengeza i-edamame erayisini ethosiwe noma noma yiziphi izitsha zakho zemifino exutshwe ukuze wengeze ukuthungwa nokunambitha okwengeziwe.

Kodwa-ke, kubalulekile ukuthungatha noma ubilise ubhontshisi kuqala bese uwagoqa. 

Ngemuva kwalokho, wengeze kuma-stir-fries akho owathandayo, ama-veggie burgers, amasaladi, nanoma yini enye oyithandayo. Ungasebenzisa futhi ubhontshisi wesoya ovuthiwe kulezi zindlela zokupheka.

Ngama-purees

Uma uthanda ukwenza ubuciko obuncane ngezithako zakho, ungaphinda uhlanganise ubhontshisi ovuthiwe obilisiwe ube yintandokazi yakho yopure kanye no-ayisikhilimu.

Ukunambitheka okucashile kukabhontshisi wesoya kungena kuyo yonke into, kuyenza ibe nezinto eziningi ezihlukahlukene, ibe mnandi, futhi ibe nomsoco.

Njenge-condiment

Ngaphandle kobisi lwesoya, kuneminye imikhiqizo eminingi lapho isithako esiyinhloko siyisoya.

Nazi ezithandwa kakhulu:

• Miso unamathisele
• Isoso lososo
• Natto
• Tofu
• I-Tempeh

Umsuka nomlando kabhontshisi wesoya

Ngokungafani nezinye izithako ezivamile zase-Asia, umlando kanye nemvelaphi kabhontshisi wesoya kuyadida futhi kuyimpikiswano phakathi kwezazi-mlando kanye nezazi zezitshalo kuze kube manje.

Ezinye izazi zezitshalo zicabangela ukuthi ukutshalwa kwayo kwaqala ndawana thize ngo-7000 BCE eShayina yasendulo, lapho kwaya khona eJapane naseKorea futhi kwaba umkhiqizo wabo oyinhloko wezolimo.

Abanye bathi yafuywa eChina ngo-3500 BCE… amathuba awanamkhawulo ngenxa yokungabikho kobufakazi obuqinile bemivubukulo. 

Okuwukuphela kwento ehlukile ubhontshisi otholakala eKorea, okhonjwe ukuthi utshalwe ngaphambi kuka-1000 BC.

Kodwa lokho, nakho, kufakazela kuphela ukuthi yadluliselwa eKorea esikhathini sangaphambili futhi akuhlangene nemvelaphi yangempela yesilimo.

Ngokuhamba kweminyaka, ikhule njengesithako esikhulu sokupheka nokwelapha e-Asia.

Futhi izoqhubeka ingenye yezinto zabo ezinkulu ezithunyelwa ngaphandle kanye nemikhiqizo yezolimo ezinkulungwaneni zeminyaka ezizayo, kuphela eduze kwerayisi nokolweni. 

Igama elithi “soya” laqala ukuvela ezincwadini zaseMelika ngo-1804. AbaseYurophu, ikakhulukazi eFrance, bawuthakasela kakhulu lo mkhiqizo.

Bakulethela ukunaka emhlabeni wonke ngo-1908, lapho ubhontshisi wesoya uba omunye wemikhiqizo emikhulu evela eYurophu.

Lesi sitshalo esisha saduma kakhulu e-US ngemuva kwemiphumela emibi yeMpi Yezwe II.

Ngalezo zikhathi, izindlela zokuhweba zase-US zaphazamiseka, futhi isidingo sikawoyela odliwayo sakhula. 

Ukuze sibhekane nesimo, amafutha e-soya yasetshenziswa njengenye indlela, futhi ngenxa yokuthandwa kwayo phakathi kwabantu abavamile, ukukhiqizwa kwesitshalo kwanda ngokuhamba kwesikhathi.

Kangangoba ngeminyaka yawo-1950 kuya ku-70s, i-US yakhiqiza cishe u-75% wesamba sesitshalo sikabhontshisi wesoya emhlabeni wonke. 

Ngokuqondene nezindawo ezifana ne-Argentina, iBrazil, namanye amazwe aseNingizimu Melika, ukukhula kukabhontshisi wesoya kwanda ngeminyaka yawo-1970 ngenxa yokushoda komhlaba wonke kwamaprotheni okuphakelayo.

Kuze kube manje, i-US neBrazil, uma zihlangene, zibalelwa ku-69% wokukhiqizwa kukabhontshisi wesoya emhlabeni jikelele.

Indaba ende kafushane, ubhontshisi wesoya wadabuka eShayina futhi manje usutshalwa kuwo wonke amazwekazi, kusukela e-Asia ukuya eYurophu nanoma iyiphi indawo phakathi nangaphezulu.

Lesi ngesinye sezizathu ezenza usoya ubizwe ngokuthi “inkosi kabhontshisi.”

Yimuphi umehluko omkhulu phakathi kwe-edamame nobhontshisi wesoya?

Njengamanje, kufanele usuwazi umehluko omkhulu phakathi kukabhontshisi wesoya ne-edamame, isb, eyodwa isivuthiwe kuyilapho enye ingakavuthwa.

Kodwa-ke, lo mehluko omkhulu uhlukanisa phakathi kweminye umehluko embalwa, emnyombweni lapho i-edamame nobhontshisi wesoya iba izinto ezimbili ezicishe zihluke ngokuphelele.

Ngamazwi alula, yonke i-edamame iwubhontshisi wesoya, kodwa wonke ubhontshisi wesoya awuyona i-edamame.

Ukuchaza lokhu ngokuqhubekayo, ake sijule kancane, siqale ngomehluko omkhulu phakathi kwakho kokubili:

Umehluko omkhulu

Igama elithi ubhontshisi wesoya ngokuvamile lisetshenziselwa amantongomane kabhontshisi wesoya avuthiwe nangakavuthwa (edamame). Nokho, ukuze sikunikeze umongo, sizobiza “ubhontshisi wesoya” kubhontshisi ovuthiwe kuphela.

UNGUBANE odume kakhulu emhlabeni futhi ukhiqizwa ngezinga elikhulu kuzo zonke izifunda, iMelika iphezulu.

Ubhontshisi wesoya awusetshenziswa njengokudla kuphela kodwa futhi njengomthombo oyinhloko weminye imikhiqizo edliwayo nengadliwa.

Ngakolunye uhlangothi, i-edamame igama lesiJapane elisetshenziselwa kuphela ubhontshisi wesoya ongavuthiwe.

Ngokungafani nobhontshisi wesoya ovuthiwe, i-edamame idume kakhulu ezitsheni zase-Asia naseJapane futhi isetshenziswa kuphela njengomkhiqizo odliwayo. 

Nakuba sekudume kakhulu eMelika nasemazweni aseYurophu eminyakeni embalwa edlule, ukusetshenziswa kwayo kusalokhu kunqunyelwe emakhishini abathandi bokudla baseJapane, ngokuvamile njengokudla kwaseJapane.

Mayelana nokulungiselela nokusetshenziswa

I-Edamame idliwa ngama-pods noma ngaphandle kwayo kuye ngokuthandwa noma okungathandwa ngumuntu. 

Odinga ukukwenza nje isitimu noma ukubilise, uyonga ngezinongo zakho ozithandayo, futhi udle. Ubhontshisi we-edamame unokuthungwa okuthambile, okukhilimu kanye nobumnandi obucashile.

Ubhontshisi wesoya ovuthiwe unokunambitheka okuthe xaxa kwamantongomane futhi udinga ukucwiliswa futhi ubiliswe isikhathi esiningi ngaphambi kokuba ulungele ukudliwa. Ungakwazi futhi ukuyibhaka uma uthanda.

Mayelana nombala

I-Edamame inombala oluhlaza okotshani ovame ukufana nephizi. Uma ubhontshisi we-edamame ususha kakhulu, ungawudla futhi uluhlaza.

Ubhontshisi wesoya ovuthiwe unombala ophuzi, omnyama, noma onsundu, onokuncane okunomsoco okuhambisana kahle nephrofayili ye-flavour kabhontshisi kanye nokuthungwa okuqinile.

Mayelana nokudla

I-Edamame iwukudla okune-carb ephansi futhi inamagremu angu-9 kuphela wamafutha ku-100 amagremu, kanti ubhontshisi wesoya uwukudla okune-carb ephezulu equkethe cishe u-19.9g wamafutha ku-100g ngayinye.

Kodwa-ke, kufanelekile ukusho ukuthi amantongomane e-soy nawo acebile kwamanye ama-macronutrients abalulekile ukuze umzimba usebenze.

Ngamanye amazwi, amantongomane e-soy anomsoco kakhulu kune-edamame uma eqhathaniswa namanani afanayo. 

Ngokuya ngentengo

I-Edamame itshalwa ngenani elilinganiselwe futhi ibiza kakhulu kunamantongomane kabhontshisi wesoya noma ubhontshisi wesoya ovuthiwe.

Mayelana nesitoreji

Ungagcina amantongomane kabhontshisi wesoya ekamelweni lokushisa ngaphandle kwenkinga njengoba anomthamo omncane wamanzi futhi ngeke wonakale.

Kodwa-ke, njengoba i-edamame ifana nemifino emisha enomswakama ophezulu, ungathanda ukuyigcina esiqandisini ukuze igcinwe isikhathi esifushane nasefrijini ukuze igcinwe isikhathi eside.

Uyini umehluko phakathi kukabhontshisi wesoya nezingcezu zesoya?

Ubhontshisi wesoya, njengoba sekushiwo, uyilungu lomndeni we-legume futhi uyatshalwa futhi udliwe emhlabeni wonke ngenxa yokuqukethwe kwawo okunomsoco kanye namaprotheni amaningi.

Ngakolunye uhlangothi, izingcezu zesoya zingomunye wemikhiqizo eminingi yokudla etholakala kubhontshisi wesoya, noma ikakhulukazi, ufulawa wesoya.

Ufulawa kabhontshisi wesoya uyindawo enkulu enephrotheni ephezulu esikhundleni sikafulawa kakhukhunathi ekuphekeni kwakho!

Uma ufulawa wesoya uncishisiwe, unomkhiqizo osele onomkhiqizo owomile kakhulu futhi omahhadlahhadla. Ngokushesha nje lapho uyicwilisa emanzini, iyathamba futhi ibe sponji.

Lo mkhiqizo othambile futhi onesiponji wenziwa amabhola noma izingcezu, esizibiza ngokuthi izingcezu zesoya.

Lezi zingcezu zinokuhlafunwa, okufana nenyama kanye nokuqukethwe kwamaprotheni amaningi uma ziphekiwe. Lesi futhi isizathu esenza izingcezu zesoya zibizwe ngenyama ye-vegan.

Izingcezu zesoya zicebile nge-calcium nama-isoflavone, okuyizinto zombili ezidingekayo ekuqiniseni amathambo.

Ngaphezu kwalokho, bane-fiber ephezulu yokudla, enamafutha aphansi angagcwalisiwe. Lokhu kubenza kube lula kakhulu ukugayeka futhi kuzuzise kakhulu empilweni yenhliziyo.

Uma egcinwe ezimweni ezifanele, ungawadla unyaka wonke ngaphandle kwezinkinga.

Izindlela zokupheka ezi-6 zesoya ezidumile ongazizama ekhaya

Ubhontshisi wesoya uyisithako esinezinto eziningi. Akukhona nje ukuthi yenza okuhle kakhulu ekuphekeni kwangempela, kodwa futhi ibuyisela ngokuphelele inyama ezitsheni eziningi ze-proteinaceous.

Okulandelayo yizindlela zokupheka ezinhle kakhulu (zombili imifino kanye nezingadli imifino) okudingeka uzame uma unobhontshisi wesoya olele ekhishini lakho:

I-Soya Kebabs

Uke wazama ama-kebabs angenayo inyama? Isikhathi sokwenza! I-soya kebabs esikhundleni senyama nge-soya granules.

Inokwakheka okufanayo okuhle kanye nokunambitheka okubabayo kwenyama ye-kebabs kodwa ene-twist ebophezelekile ukujabulisa ama-tastebuds akho.

Sebenzisa ubhontshisi wesoya yenza i-kushiyaki skewers yakho futhi wow abangane bakho be-vegan!

Soya Seekh

Okuhlukile okuhle, kwe-vegan kwe-seekh kebabs yendabuko, i-soya seekh ilungiswa ngezingcezu zesoya, amazambane acubuziwe, nezinongo eziningi.

Yize ingeke ibe naleyo "nyama" yokunambitheka okukhethekile, qiniseka, inambitha ngendlela ehlukile.

I-Soya Haleem

I-Soya Haleem iwukudla kwemifino ku-haleem, isidlo esiyisisekelo emasikweni amaSulumane esivame ukudliwa ngesikhathi seRamadan emazweni aseNingizimu Asia nasempumalanga emaphakathi.

Lokhu kulungiswa kwemifino kwe-haleem kwenziwa ngama-soy granules.

I-Soya Florentine

I-Soya Florentine ingenye imifino yemifino ethatha indawo yezithako ezingezona imifino zesisekelo sasentshonalanga ngezingcezu zesoya.

Ubuhle besoya, kuhlanganiswe nobuhle bemvelo obushizi be-florentine, yinto ongafuni ukuyigeja!

I-Soya Bolognese

Ebizwa nangokuthi i-soyognese, lokhu okuhlukile kwe-pasta ye-Italian ye-pasta kwenziwa nge-soy granules. Nakuba ukunambitheka nokuthungwa kungase kubonakale kuhluke kancane, kusekuhle.

I-Soya Hlanganisa i-Fry

Uma kuziwa ekudleni, ayikho into eguquguqukayo futhi emnandi njenge-fry enyakazayo. Iresiphi isebenzisa izingcezu zesoya nezinongo, namafutha anele ukuyipheka.

Lena iresiphi elula, esheshayo, futhi emnandi ye-vegan enamaprotheni amahle.

Ingabe ubhontshisi wesoya unempilo?

Njengoba kushiwo kaningi esihlokweni, ubhontshisi wesoya awusona nje isithako sokudla esishintshashintsha ngendlela emangalisayo kodwa uyindlunkulu egcwele izinzuzo eziningi zezempilo.

Ukwenza ubhontshisi wesoya neminye imikhiqizo yesoya ibe yingxenye yokudla kwakho kungakwenzela izimanga.

Ukuze sikuqonde lokhu, ake sijule kancane futhi sithole mayelana nephrofayili yokondleka kukabhontshisi wesoya nokuthi kusho ukuthini empilweni yakho.

Iphrofayili ephelele yokudla okunomsoco kabhontshisi wesoya

I-100 g ye-soybean iqukethe:

• Ama-calories: 172
• Isikhunta: 6 amagremu
• Amaprotheni: 18.2 amagremu
• Ama-Carbs: 8.4 amagremu
• Ushukela: 3 amagremu
• Amanzi: 63%
• Amafutha: 9 amagremu
• Kugcwalisiwe: 1.3 amagremu
• I-Monounsaturated: 1.98 amagremu
• I-Polyunsaturated: 5.06 amagremu

Amavithamini namaminerali abalulekile atholakala kubhontshisi wesoya

Ngaphandle kokuba umthombo ocebile wamaprotheni namafutha anempilo, ubhontshisi wesoya obilisiwe unamavithamini namaminerali amaningi abalulekile adingekayo emzimbeni.

Okulandelayo ezinye zazo:

• I-Molybdenum: edingekayo ekucubunguleni amaprotheni kanye ne-DNA.
• Ifolda: Iphinde ibambe iqhaza ku-protein metabolism kanye nokwakhiwa kwe-DNA/RNA.
• I-Manganese: Isiza umzimba ukwakha izicubu ezixhumeneyo, umunce igazi, futhi ulawule amazinga kashukela egazini. Iphinde ibandakanye ekukhiqizeni amahomoni ocansi.
• I-Magnesium: Ithuthukisa ikhwalithi yokulala.
• I-Iron: Isiza ukugeleza komoyampilo kuwo wonke umzimba kanye nokukhiqizwa kwama-RBC.
• Copper: Isiza ukugcina isimiso sezinzwa sinempilo kanye nemetabolism yamangqamuzana abomvu egazi.
• I-Thiamine: Isiza umzimba ukushintsha ama-carbohydrate abe amandla.
• I-Phosphorus: Isiza ekukhuleni, ekugcinweni nasekulungiseni amaseli nezicubu, kuyilapho iyingxenye ebalulekile ye-DNA/RNA.
• I-Vitamin K1: Isiza ukwakha amaprotheni ahlukahlukene adingekayo ukuze igazi lihlule nokwakha amathambo.

Izinzuzo ezijwayelekile zezempilo zikabhontshisi wesoya

Manje njengoba usuwazi wonke amaphrofayili okudla okunomsoco kabhontshisi wesoya, ake sijule kancane esihlokweni futhi sibone imiphumela ehlanganisiwe yalezi zakhi emzimbeni wakho:

Ukunciphisa ingozi yomdlavuza

Ngokombiko othile cwaningo olwenziwa yi-WHO ngo-2020, kwabikwa ukuthi babalelwa ezigidini eziyi-10 abantu ababulawa umdlavuza minyaka yonke, okubalela ekufeni komuntu oyedwa kwabayisithupha.

Ukuqinisekisa ukuthi wena nomndeni wakho niphephile, ukulandela ukudla okusiza umzimba wakho ukumelana nezifo ezinjengomdlavuza kubalulekile. Futhi ngeke iphelele ngaphandle kukabhontshisi wesoya owanele.

Ubhontshisi wesoya unenani elihle le-isoflavone, elihlotshaniswa nokumelana nomdlavuza webele kwabesifazane kanye nokunciphisa amathuba omdlavuza wendlala yesinye emadodeni.

Nakuba lungekho ucwaningo olubalulekile olwenziwa ngesihloko, akukho monakalo ekudleni ukudla okunempilo.

Ukunciphisa izimpawu zokunqamuka kokuya esikhathini

Ukunqamuka kokuya esikhathini kuvame ukuhlotshaniswa nokuhlangenwe nakho okungajabulisi, njengokujuluka, ukushisa okushisayo, nokushintshashintsha kwemizwelo.

Lokhu kungenxa yokuguquguquka okungazelelwe kwamazinga amahomoni, ikakhulukazi i-estrogen.

Kuyathakazelisa impela ukuthi abesifazane basentshonalanga bangenwa kalula yilezi zinkinga kunabesifazane base-Asia, futhi isizathu salokho ukusetshenziswa okuvamile kwemikhiqizo yesoya e-Asia.

Njengoba ama-isoflavone atholakala kubhontshisi wesoya ehlotshaniswa nokunciphisa lezi zimpawu, ukudla ubhontshisi wesoya kungase kukwenze ungabi sengozini yezimpawu ezishiwo ngenhla.

Usizo ngokuqwasha

Ubhontshisi wesoya uqukethe inani eliphezulu le-magnesium, kanye nezinye izakhi ezibalulekile. I-Magnesium inemisebenzi emibili eyinhloko.

Okokuqala, ilawula ama-neurotransmitters emzimbeni, iqinisekisa ukugeleza okusebenzayo kwezimpawu phakathi kwesimiso sezinzwa nobuchopho.

Okwesibili, ibophezela ne-Gama amino-butyric acid, enendima eyinhloko yokuthulisa umzimba wonke kanye nokuthulisa umsebenzi wesignali wesimiso sezinzwa.

Ngakho-ke uma ungakwazi ukulala kahle, isizathu esikhulu salokho kungaba ukuntuleka kwe-magnesium emzimbeni wakho, ngaphandle kwezinye izimo zezempilo.

Ukuthatha ubhontshisi wesoya njalo kuqinisekisa ukuthi umzimba wakho unayo yonke i-magnesium oyidingayo ukuze uhlale uzolile futhi uthule lapho uyolala, okuholela ekulaleni okunokuthula nokwanelisayo.

Usizo ekulawuleni isifo sikashukela

Ubhontshisi wesoya nawo uhlotshaniswa nokwanda kwama-insulin receptors emzimbeni womuntu.

Akusizi nje kuphela ukuthi ubhekane nezimpawu zesifo sikashukela kodwa kukwenza ukwazi ukusigwema kwasekuqaleni.

Ngaphezu kwalokho, ubhontshisi wesoya nawo uqukethe ama-carbohydrate ambalwa uma kuqhathaniswa.

Hlanganisa lokho nezici zokulawula i-glucose ye-isoflavones, futhi unakho; ukudla okunomsoco okuzoba umsekeli wakho ekulweni nasekuvimbeleni isifo sikashukela.

Usizo Ekuthuthukiseni ukugeleza kwegazi emzimbeni

Njengokwephrofayili yezokudla okunomsoco kabhontshisi wesoya, inothe ngokwedlulele ezakhamzimba ezimbili ezinkulu, ithusi nensimbi.

Lezi izakhi ezimbili ezibalulekile ezibalulekile ekukhiqizeni ama-RBC, athwala umoya-mpilo kuwo wonke umzimba futhi anikeze igazi umbala walo obomvu.

Ngenani elifanele lalezi zakhi zomzimba, umzimba wakho uzokhiqiza amangqamuzana abomvu egazi ngokuphumelelayo, uqinisekise ukutholakala kwegazi ngendlela efanele esithweni ngasinye.

Ngenxa yalokho, umzimba wakho uzokwenza imisebenzi efanele ye-metabolic, futhi ngeke uzizwe ubuthakathaka noma ukhathele kalula kanjalo.

Ukugeleza kwegazi ngendlela efanele kubalulekile ekusebenzeni kahle kobuchopho.

Ngama-RBC aphansi noma ukuphakelwa kwegazi okuphansi, ubuchopho bakho bungalahlekelwa ukusebenza kwabo okuvamile, okuholela esimweni esihlala njalo sokudideka kanye nekhono elibi lokuthatha izinqumo.

Usizo ekwenzeni ngcono impilo yenhliziyo

Ubhontshisi wesoya uqukethe inani elihloniphekile le-Omega-3 fatty acid, i-polyunsaturated acid (ene-double bond/unsaturated spots), edlala indima ebalulekile ekwehliseni i-LDL, noma i-cholesterol embi emzimbeni.

Ngenxa yalokho, uhlala uphephile ezindabeni eziningi ezibulalayo, ezihlobene nenhliziyo, okuhlanganisa nesifo senhliziyo nesifo sokuqina kwemithambo yegazi.

Ama-omega-3 fatty acids nawo ahlotshaniswa nokuthuthukisa impilo yobuchopho nempilo yamehlo.

Indaba ende kafushane, ukuthatha inani eliphelele likabhontshisi wesoya kungakusindisa ekutholeni izifo eziningi, uma kungezona zonke, ezibulalayo ezihlobene nenhliziyo.

Usizo ekukhuthazeni ukugaya okunempilo

Ukudla okune-fiber ephezulu kuhamba ngokushesha emathunjini, kanti lokho okune-fiber ephansi akwenzi. Ubhontshisi wesoya uphakathi kokudla kwakudala.

Ihlanganisa yonke into esaqhubeka ihamba emathunjini akho, iyenze iphume kahle futhi iphume ngokushesha ohlelweni lwakho lokugaya.

Ngenxa yalokho, awungenwa kalula yizinkinga eziningi zokugaya ukudla, kuqala ngokuqunjelwa, okuyimbangela yazo zonke ezinye izifo.

Ngaphandle kwalokho, ubhontshisi wesoya ungumthombo omuhle we-oligosaccharide, i-prebiotic edingekayo ekukhuleni kwamagciwane emathunjini.

Usizo ekuqiniseni amathambo

Inani eliphakeme le-calcium kubhontshisi wesoya, lihlanganiswe nezinye izakhi ezibalulekile njenge-zinc, i-magnesium, i-selenium, nethusi, lisiza ukugcina amathambo akho eqinile.

Eminye yemiphumela evame kakhulu yalezi zakhi emathanjeni ihlanganisa umsebenzi othuthukisiwe we-osteotropic. Ngenxa yalokho, amathambo akho avamile aqiniswa ngokuhamba kwesikhathi.

Ngaphezu kwalokho, Uma kwenzeka noma yisiphi isenzakalo esineshwa sokunqanyulwa kwethambo, ukuba nobhontshisi wesoya njengengxenye yokudla kwakho kuzothuthukisa kakhulu isikhathi sokululama. 

Kunoma yikuphi, ubhontshisi wesoya ungumnqobi wangempela!

Ingabe ikhona imiphumela emibi kabhontshisi wesoya?

Ngazo zonke izinzuzo zezempilo zikabhontshisi wesoya kanye nethuba elincane lokuthola noma yimiphi imiphumela engemihle engaba khona, kulula ukungaziba umonakalo ongawenza emzimbeni wakho… lapho akufanele.

Imiphumela engemihle kabhontshisi wesoya ingabulala ngisho nakwabanye abantu.

Ngalokho ku-akhawunti, ake sibheke imiphumela emibi kabhontshisi wesoya nokuthi yiziphi izimo ozodinga ukukhawulela ukusetshenziswa kwakho kukabhontshisi wesoya:

Ukunciphisa indlala yegilo

Indlala yegilo ingenye yezindlala ezinkulu kakhulu emzimbeni womuntu, futhi amahomoni (i-Triiodothyronine, i-Thyroxine, ne-calcitonin) akhiqizwa yiyo alawula amazinga e-calcium, i-metabolism, ukukhula, imizwa, kanye nezinga lokushisa lomzimba.

Kubalulekile ukuthi indlala yegilo isebenze ngokujwayelekile ukuze umzimba osebenza kahle futhi olinganiseke kahle.

Manje into ethokozisayo ukuthi i-isoflavone etholakala kubhontshisi wesoya ihlotshaniswa nokunciphisa izingozi zomdlavuza, ukulawula ushukela, nokunciphisa izimpawu zokunqamuka kokuya esikhathini.

Inani eliphezulu lalo, noma kunjalo, lingakwazi nciphisa umsebenzi we-thyroid gland futhi unciphise ukukhiqizwa kwamahomoni egilo.

Ngenxa yalokho, ungangena ezinkingeni eziningi zegland yegilo, okuholela ezimpawu ezithambile njengokungakhululeki, ukuqunjelwa, ukwanda kwegilo ekuqaleni, kanye nezinkinga ezinzima kakhulu kamuva.

Nokho, lokhu kusazofakazelwa ngokuphelele ngocwaningo lwesayensi.

Kuze kube manje, imiphumela emibi ehlobene ne-thyroid ikhonjwe ngokuyinhloko kubantu abane-gland yegilo engasebenzi kahle, engenayo imiphumela emibi kubantu abanempilo.

Ngakho-ke, uma usuvele unezinkinga ze-thyroid, ungase ungafuni ukusebenzisa ubhontshisi wesoya njalo.

Isifo sohudo kanye ne-flatulence

Imicu engancibilikiyo, ecatshangelwa nazo zonke izinzuzo zokugaya ukudla, ngezinye izikhathi ingaholela ekuqulekeni nasekuhudeni kubantu abazwelayo futhi ingase ibe sibi nakakhulu isimo somuntu osevele ephethwe yi-IBS.

Nakuba kungenampilo ngokuphelele kulezi zimo ezishiwo ngenhla, abantu abanazo kufanele banciphise ukusetshenziswa kukabhontshisi wesoya ekudleni kwabo.

Imiphumela ye-Allergies

Ubhontshisi wesoya uqukethe amaprotheni okuthiwa i-glycinin ne-conglycinin, abangela ukungezwani komzimba kubantu abathile.

Nakuba kuvamile, qaphela uma umzimba wakho ungasabeli kahle!

Ungawatholaphi ubhontshisi wesoya?

Ungathola ubhontshisi wesoya kunoma iyiphi imakethe ekhethekile, izitolo zokudla kwezempilo, noma isigaba sokudla kwemvelo sezitolo ezinkulu.

Izoba ethinini noma ipakishwe, kuye ngokuthi uyithenga ivuthiwe noma yomile. Uma ufuna i-edamame, ngokuqinisekile ungaya emakethe entsha.

Uma ungenawo ubhontshisi wesoya nganoma yisiphi isizathu, ungawuthola futhi ku-inthanethi. Qiniseka ukuthi uthenga ubhontshisi wesoya okungewona awe-GMO njengalezi ezivela ku-Pinstar Supply ngobuningi.

(buka izithombe eziningi)

Isiphetho

Ubhontshisi wesoya isitshalo sembewu kawoyela esinezinzuzo eziningi zezempilo, okuhlanganisa amathambo aqinile, ukuncipha kwesikhathi sokululama sokuphuka, kanye nethuba eliphansi lokubamba noma yimiphi imiphumela emibi engaba khona.

Ngaphandle kokubaluleka kwayo kwezokwelapha, iphinde yakha isithako esikhulu sokudla. Ingadliwa ngezindlela eziningi ezahlukene, iyodwa noma ngezinye izindlela zokupheka.

Kodwa-ke, ngenkathi ukwenza kube yingxenye yokudla kwakho, kubalulekile ukuqaphela imiphumela emibi kabhontshisi wesoya emzimbeni wakho, ikakhulukazi uma unezinkinga zegilo.

Manje uyazi ukuthi uyini ubhontshisi wesoya, ungawulungiselela kanjani, futhi ngaphezu kwakho konke, umthelela wawo empilweni yakho nolunye ulwazi oludingekayo.

Thola mayelana nemikhiqizo emibili ethandwa kakhulu eyenziwe ngesoya evela eJapan kanye ukuthi ziqhathanisa kanjani: I-Miso vs. Isoso le-Soy

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.