Likokoana-hloko tsa Soy Li-Supplement tsa Weight Training
Soya ea soya ke lijalo tse ntseng li lengoa haholo lefatšeng lohle. Ke boleng bo nkiloeng ho li-protein tse phahameng , tse phahameng ho feta linaoa tse ling tse ntseng li lengoa bakeng sa ho sebelisoa ha batho. Soya ea soya e boetse e na le protheine e feletseng, e nang le li-amino acid tse hlokahalang ka boholo.
"Soy" le "soya" lia fetoha, le hoja litso tse ling li atisa ho sebelisa tse ling ho feta tse ling.
Lihlahisoa tsa Soy ke lijo tsa lijo likarolong tse ling tsa Asia, 'me liprotheine tsa soya li sebelisoa haholo lihlahisoa tse entsoeng linaheng tse ngata. Lihlahisoa tsena li kenyelletsa lebese la soya, li-substitutes tofu le lihlahisoa tse nonneng miso, tempeh le li-soy sauces.
Protein Powders ho tloha Lebese, Mahe le Soy
Baetsi ba 'mele le ba koetlisang boima ba' mele ba rata ho nka liprotheine tsa phepelo ea liprotheine tsa khoebo ho tšehetsa thupelo ea bona 'me, ka tšepo, ba theha mesifa . Li-protein tse ngata tsa phofo li tsoa liprotheine tse nang le lebese le whey, liprotheine tsa mahe kapa liprotheine tse tsoang ho soya.
Ha e le hantle, ho na le khang e kholo pakeng tsa mefuta e ntle ea protheine ea phofo le lihlahisoa tse ntle ka ho fetisisa tsa baatlelete le ba koetlisang boima ba 'mele. Ho na le mefuta e fapa-fapaneng ea liprotheine tse nang le li-protein tse ling. Ebang u hlile u hloka ho nka liprotheine tse nang le phofo e tlatsitsoeng ke puisano e 'ngoe. Hangata, lebese la phofo le phofo le tla etsa mosebetsi o khotsofatsang ka litšenyehelo tse tlaase.
Bothata le Soy
Soy e na le limela tsa estrogen tse bitsoang "majoe a soya." Likokoana-hloko tsena li na le liphello tsa likokoana-hloko tse tšoanang le li-hormone tsa estrogen empa li na le matla a fokolang. Hangata lihlahisoa tsa Soy li khothalletsoa ho basali hore ba hlokomolohe liphello tsa ho ikhula khoeli. Khothatso ena ke khang ka hore na e bohlokoa hakae.
Baetsi ba 'mele ha ba rate li-estrogen tse ngata hobane, ba re, ho hongata ho ka thibela liphello tsa testosterone kapa ba etsa hore ba boloke mafura. Ba batla ho eketsa mesifa le matla le ho fokotsa mafura. Ka lebaka leo, bahlahisi ba bangata ba 'mele, baetapele ba boima ba' mele le baatlelete ba ke ke ba sebelisa li- protein tsa soy kapa liprotheine tse tlatsetsang hobane ba tšaba tšusumetso ena e mpe ea 'mele le ts'ebetso. Sena se ka sebetsa ho basali le banna.
Tlhaloso ea polokeho ea soya le katleho e hlaha ka nako le nako ka lihlopha tsa koetliso ea boima.
Na Soy a ka ja Lijo Tse Sireletsehileng?
Maikutlo a ka, ka sebele a ka khona. Boholo ba sesebelisoa sa isoflavone bakeng sa bophelo bo botle ha bo tsejoe. Ntho ea bohlokoa eo u lokelang ho e ela hloko ke hore semela se bitsoang estrogen (phytoestrogens) hase hakaalo se eketsang liphello tsa estrogen ha u li ja. Sele e 'ngoe le e' ngoe ea 'mele e na le se bitsoang "receptors" ho tšoara le ho hula lik'hemik'hale, tse kang lihomone, ho seleng e le hore li khone ho etsa mosebetsi oa tsona. Ho sebelisa methapo ea soy e ka hanana le 'me ea nkela li-estrogen tsa' mele tse matla ka ho fetisisa bakeng sa mokelikeli oa sele le ho fokotsa matla a estrogen. Tabeng ena, lihahi tsa mesifa - bonyane litsebi - li ka rua molemo ho sebelisoa ha soya.
Bo-rasaense ba ithutile liphello tsa tšebeliso ea soya ho hlahisa banna le basali, liphello tsa ho ilela khoeli, li-hormone tsa banna le liphello tsa thyroid.
Kakaretso e utloahalang ea bopaki bona e ne e tla ba hore ha ho kotsi e tsotehang kapa e hlaheletseng e tsoang ho sebelisoa ha soya e leka-lekaneng ka thobalano. Ha e le hantle, lithuto tse ling li bontša melemo ea bophelo bo botle ba pelo le ts'ireletso ea kankere. Sebeliso e fokolang e ka ba servings tse peli kapa tse seng kae ka letsatsi.
Leha ho le joalo, phuputso e 'ngoe ea morao-rao e fumane ho fokotseha ha litekanyetso tsa testosterone ho banna ba 12 ba jang likopi tse peli (56 grams, 2 ounces) ea phofo ea protheine ea soya ka matsatsi a 28. Ena ke palo e fokolang ea barupeluoa ba lokelang ho theha liqeto leha e le life tse tiileng. Boholo ba lithuto tse ling ha li fumane liphello kapa liphello tse nyenyane kapa tse se nang bohlokoa ho lihomone tsa banna.
Ha ke tsebe bopaki bo kholisang ba hore protheine ea proteine ea soya, ka tekanyo e lekanyelitsoeng, e sitisa ntlafatso ea mesifa ho bohle ba koetlisang boima ba 'mele le litho tsa' mele.
Soy le kankere
Bopaki bo fapane le sena, empa ho ka etsahala hore soya e tlase e be e sireletsehileng khahlanong le kankere ea matsoele. Tlhokomeliso ke hore mefuta e phahameng ea li -oflavone e ka ba le phello e fapaneng, haholo-holo ho basali ba nang le kankere ea matsoele e teng le eo mohlomong ba sa e fumaneng. Ho banna, bopaki bo teng bakeng sa tšireletso ea soya le kankere ea prostate.
Ho Sebelisoa ha Soy e tloaelehileng
Haeba u batla ho ja soy bakeng sa melemo ea eona empa u tšoenyeha ka liphello tse bohloko tse ka hlahang, ena ke moralo o khonehang:
- U se ke ua nka li-supplement tsa isoflavone tse amehileng ka foromo ea li-table kapa capsule kapa li-soy-bar concentrated tse ngata kapa lijo tse fetotsoeng.
- Haeba o sebelisa protheine ea protheine ea soy, potoloho ea protheine ea soy, e re, feela letsatsi le leng le le leng kapa la boraro feela, kapa beke e le 'ngoe, beke e le' ngoe e fele.
- E-ja lebese la soya le tlaase ho feta mafura a feletseng.
- Fokotsa ho sebelisoa ha soya ho feta 2 servings ka letsatsi.
- Lekhotla la Lijo la Soy le na le lenane la litekanyetso tsa isoflavone lijong tsa soya.
Lisebelisoa:
Doerge DR, Sheehan DM. Mokhoa oa goitrogenic le oa estrogenic oa majoe a soya. Hoo e ka bang le Bakuli ba Bophelo. 2002 Jun; 110 Tlhaloso 3: 349-53. Tlhahlobo.
Goodin S, Shen F, Shih WJ le al. Mesebetsi ea bongaka le ea likokoana-hloko ea soy protein powder supplementation ho baithaopi ba nang le boiphihlelo bo botle. Kankere Epidemiol Biomarkers Pele. 2007 Apr; 16 (4): 829-33.
Kurzer MS. Li-hormonal liphello tsa soya ho basali le banna ba pelehali. J Nutriti. 2002 Mar; 132 (3): 570S-573S.
Trock BJ, Hilakivi-Clarke L, Clarke R. Ho hlahloba litlhaselo tsa kotsi ea kankere ea soya le ea kankere ea matsoele. J Natl Cancer Inst. 2006 Apr 5; 98 (7): 459-71.
Ian L le Spitznagel E. Meta-analysis ea soyfood le kotsi ea kankere ea prostate ho banna. International Journal of Kankere . Buka ea 117, Khaolo ea 4, maqephe: 667-669, November, 2005.