Nqaij

Cov tib neeg tau noj taum pauv rau yuav luag 5000 xyoo. Cov taum no muaj protein ntau. Qhov ua tau zoo ntawm cov protein los ntawm cov kua qaub sib npaug ntawm cov protein los ntawm cov tsiaj cov khoom noj.

Soy nyob rau hauv koj cov zaub mov yuav txo qis roj. Ntau txoj kev tshawb nrhiav tshawb fawb txhawb qhov kev thov no. Tsoom Fwv Tebchaws Asmeskas Khoom Noj thiab Tshuaj (FDA) pom zoo tias 25 grams ntawm ib hnub cov kua protein yuav txo qhov kev pheej hmoo rau mob plawv. Cov txiaj ntsig kev noj qab haus huv ntawm cov khaub thuas tuaj yeem yog vim lawv cov zaub mov ntau ntawm cov polyunsaturated fats, fiber ntau, cov zaub mov, vitamins, thiab cov roj tsawg.

Isoflavones uas tshwm sim ib txwm muaj hauv kua zaub yuav ua ib feem tiv thaiv qee yam mob qog nqaij hlav cancer. Kev noj zaub mov kom yuag uas muaj kua ntses kom ntau ua ntej deev yuav ua rau muaj kev pheej hmoo mob cancer mis thiab zes qe menyuam rau cov poj niam. Txawm li cas los xij, kev nqus kua taum hauv cov poj niam uas yog lub cev ntuag ntxov lossis twb muaj mob cancer tseem tsis meej. Tag nrho cov kua hauv cov khoom lag luam zoo li tofu, kua mis thiab edamame yog qhov zoo dua rau kev ua kua xws li cov protein protein cais uas pom muaj nyob hauv ntau cov khoom noj txom ncauj.

Qhov txiaj ntsig ntawm kev siv isoflavone pabcuam hauv cov zaubmov lossis tshuaj noj rau hauv kev tiv thaiv lossis kev kho mob qog noj ntshav tsis tau pom tseeb. Lub peev xwm ntawm cov tshuaj no txhawm rau ua kom yooj yim rau lub cev xws li kub cev kuj tsis tsim nyog.

Tsis yog txhua yam khoom ua kua yuav muaj cov protein sib npaug. Cov npe hauv qab no yog qib cov ntsiab lus ntawm qee hom kua zaub. Cov khoom noj protein ntau tshaj yog nyob rau saum toj kawg ntawm daim ntawv.

• Taum protein muaj kem cais tawm (ntxiv rau ntau cov khoom noj ua kua, nrog rau cov kua nqaij hnyuv ntxwm thiab kua taum pauv).
• Qaub hmoov nplej
• Tag nrho cov taum pauv
• Tempeh
• Tofu
• Kua mis

Txhawm rau kom paub txog cov protein ntau hauv cov khoom noj muaj kua:

• Kos rau Daim Ntawv Qhia Khoom Noj kom pom thiaj pom cov nploos protein rau ib pluag noj.
• Kuj saib cov npe rau cov khoom xyaw. Yog tias ib qho khoom muaj cov kua taum cais ua kua (lossis cov kua taum protein cais tawm), cov protein ntau yuav tsum haum siab.

Nco tseg: Muaj qhov sib txawv ntawm cov kua qab ntxiv rau hauv cov qauv ntawm cov ntsiav tshuaj lossis tshuaj ntsiav thiab kua zaub protein. Cov kua taum feem ntau yog ua los ntawm cov kua qaub zoo isoflavones. Cov tshuaj yuav pab txo cov tsos mob ntawm lub cev lawm. Txawm li cas los xij, tsis muaj pov thawj txaus los txhawb nqa cov isoflavones rau lwm lub hom phiaj kev noj qab haus huv, xws li txo cov roj (cholesterol).

Cov neeg uas tsis fab rau cov kua qaub tsis muaj qhov phiv los ntawm kev noj cov zaub mov no. Cov kev mob tshwm sim me me ntawm kev siv cov khoom noj nrog cov taum pauv protein sib cais yuav suav nrog mob plab, cem quav, thiab zawv plab.

Hauv cov laus, 25 grams tauj ib hnub ntawm cov kua protein yuav txo qis kev pheej hmoo rau mob plawv.

Khoom noj khoom haus thiab kua mis thiab kua taum ua rau me nyuam yaus feem ntau siv rau cov menyuam yaus uas muaj kev fab tshuaj rau mis nyuj. Tsis muaj cov kev tshawb fawb pom tau tias cov kua protein cais los yog isoflavone pab tau zoo lossis muaj kev nyab xeeb rau pab pawg no. Yog li, cov khaub thuas sib cais tsis pom zoo rau menyuam yaus lub sijhawm no.

• Nqaij

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Aronson JK. Phytoestrogens. Hauv: Aronson JK, ed. Meyler Qhov tshwm sim los ntawm Cov TshuajCov. 16th ed. Waltham, MA: Elsevier B.V .; 2016: 755-757.

Eilat-Adar S, Sinai T, Yosefy C, Henkin Y. Cov lus qhia pom zoo rau kev tiv thaiv kab mob plawv. Kev noj haus kom tsawgCov. 2013; 5 (9): 3646-3683. PMID: 24067391 www.ncbi.nlm.nih.gov/pubmed/24067391.

Tamsim no-Wegrzyn A, Sampson HA, Sicherer SH. Kev fab tshuaj rau fab zaub mov thiab phiv tshuaj rau cov zaub mov. Hauv: Kliegman RM, St. Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Nelson Phau Ntawv ntawm PediatricsCov. 21st ed. Philadelphia, PA: Elsevier; 2020: cha 176.

Cov kev tsis raug mob ntawm kev tswj cov hnub nyoog ntsig txog vasomotor cov tsos mob: 2015 txoj haujlwm nqe lus ntawm North American Menopause Society. Kev coj khaub ncawsCov. Xyoo 2015; 22 (11): 1155-1172; xeem ntawv 1173-1174. PMID: 26382310 www.ncbi.nlm.nih.gov/pubmed/26382310.

Qiu S, Jiang C. Soy thiab isoflavones noj thiab mob qog noj ntshav mis mob ciaj sia thiab rov qab muaj dua: kev rov tshuaj xyuas dua thiab tshuaj xyuas kab mob kev paub. Eur J NutrCov. 2018: 1853-1854. PMID: 30382332 www.ncbi.nlm.nih.gov/pubmed/30382332.

Cov Khoom Sib Cawv FM, Lichtenstein A; American Heart Association Khoom Noj Khoom Haus Kev Noj Qab Haus Huv, li al. Soy protein, isoflavones, thiab lub plawv kev noj qab haus huv: ib lub koom haum American Heart Association Kev Tawm Tswv Yim rau cov kws tshaj lij los ntawm Pawg Neeg Noj Khoom Haus. Kev ncigCov. 2006; 113 (7): 1034-1044. PMID: 16418439 www.ncbi.nlm.nih.gov/pubmed/16418439.

Taku K, Melby MK, Kronenberg F, Kurzer MS, Messina M. Cov tshuaj los yog cov noob taum isoflavones txo qis menopausal kub nyem zaus thiab qhov tsis txaus ntseeg: kev tshuaj xyuas kom zoo thiab cov kev soj ntsuam ntawm kev sim tswj kev sim. Kev coj khaub ncawsCov. Xyoo 2012; 19 (7): 776-790. PMID: 22433977 www.ncbi.nlm.nih.gov/pubmed/22433977.

Koj J, Sun Y, Bo Y, li al. Lub koom haum ntawm kev noj zaub mov isoflavones kev noj haus thiab kev mob qog noj ntshav mob cancer: txoj kev tsom xam ntawm kev tshawb xyuas kabmob sib kis. BMC Noj Qab Haus Huv Rau Pej XeemCov. 2018; 18 (1): 510. PMID: 29665798 www.ncbi.nlm.nih.gov/pubmed/29665798.