Soya is a wonderful and very useful plant for those who need medical nutrition.
Soybean - A plant from the legume family, which contains substances indispensable for the body. This is a valuable source of plant proteins, which are indispensable in the structure of muscle tissue, it contains phytoestrogens that have similar properties with female hormones. Soya is responsible for metabolism, positively affecting the human metabolic processes.
General principles of nutrition on a soy diet
Soybean diet is characterized in that, despite its low calorie content, it is very satisfyingly tolerated, with almost no feeling of hunger. In addition, a lot of tasty and healthy dishes can be prepared from soya: like cabbage rolls and meatballs, cereals, milk, salads and sandwiches, pancakes and even mayonnaise.
This option of dietary restriction is especially loved by vegetarians who value soy for plant origin.
A soy diet does not mean a complete rejection of other products: dairy or animals. It is enough to replace meat and dairy products with soy. Say, instead of meat goulash, cook soy, replace fatty cottage cheese with tofu, and cook porridge in soy milk. Do not lean on soy mayonnaise or pastries made from soy flour: do not forget that you are on a diet, which means that you need to introduce some restrictions on food.
Products allowed on a soy diet:
• You can eat any food made from soy flour. Soybean flour is ground soybean seeds, it can be used as the main ingredient, as well as for the preparation of dietary dishes.
• It is allowed to eat fresh vegetables seasoned with soybean oil (it is also squeezed from the seeds of this plant). Soybean oil can also be used for cooking main dishes, for example, frying.
• It is allowed to consume soy milk. In fact, it has nothing to do with milk and is also obtained from seeds. But the drink got the name “milk” because of the strong external resemblance to this product. It is permissible to prepare a variety of cocktails from milk, boil porridges on it and just drink food.
• It is possible to cook tasty and nourishing from soya "meat": it is prepared from flour, which is specially compressed. The taste of soy meat is very similar to veal, and another big plus of this product is that it "takes" the tastes of neighboring products. For example, meat cooked with mushrooms will resemble mushrooms, if seasoned with a chicken cube, it will resemble chicken and so on. By the way, the popular asparagus in Korean is nothing but soy meat cooked in a special way with vinegar, oil and spices.
• Fresh vegetables on a soy diet are allowed to season with soy sauce, which is obtained from soy, specially fermented.
• An interesting and unusual product that is allowed to eat on a soy diet is called tempeh. This is also a product from fermented soybeans, where live fungus is added. Tempe is very popular in Asia, where it is fried, added to salads, boiled soups with it and served with side dishes as an independent second dish.
• You can eat soy cheese tofu on a soy diet. He gained a lot of fans in our country, as opposed to a specific pace. The Russians put it in salads, fry it in deep fat or batter, eat it as a snack with tea and coffee.
• And, the last thing you can eat on a soy diet, a product called yuba is a dried milk foam that can be eaten dry or frozen.
Products prohibited on a soy diet:
• Do not lean on starchy vegetables, such as potatoes, beets, and carrots. Especially boiled. You can eat beets and carrots only in raw form, as fresh salads. Prefer leafy salads, tomatoes, herbs and zucchini. You can’t drink fruit juices, and in general you should be careful with fruits: they are very sweet and greatly increase blood sugar.
• All trans fats: margarines, mayonnaises and so on fall under the ban on soya diet. They are extremely harmful with any diet. A lot of hidden fats contain not only obvious cakes and pastries for everyone, but even ordinary yogurts.
• Do not eat sugar and sweets. In addition, it is advisable to remove honey, molasses, fructose, cane and beet sugar from the diet, as well as all kinds of sweets, gingerbread cookies and cookies. Replace bad sweets with dried fruits and drink them with unsweetened tea.
• Refuse any alcoholic beverages. Especially sugary drinks like liquors and champagne. They, in addition to high calorie content, have a negative effect on the pancreas and dramatically increase blood sugar levels.
• Any semi-finished meat products: sausages, sausages, smoked sausages, ham is not recommended to eat. Even lean meat cooked in a meat factory may contain salt and preservatives that are unnecessary for the diet.
Sample menu for the day / week
Unloading version of the soy diet:
Some nutritionists do not recommend consuming soy products for a week, offering to limit themselves to only one day. An unloading day in soy can be a great alternative to the classic unloading on kefir, buckwheat or green tea with milk.
If you decide to unload in soy, buy unprocessed soybeans and soak them overnight. In the morning you can cook beans and eat them all day, without dressing, sprinkling with herbs. For a day you need 500 grams of boiled beans.
According to the supporters of the soy diet, it helps get rid of edema, cleans well. True, beans have a specific taste, which is nice not for everyone losing weight.
Sample menu of a soy diet for a week:
Monday.
For breakfast, drink a glass of soy milk in a bite with whole grain toast and slices of tofu.
For lunch, boil brown rice, make soy stew with carrots and onions. As a dessert, you can drink a glass of tea with lemon and dried apricots or prunes.
Dinner you can eat lazy cabbage rolls with soy meat, a salad of fresh vegetables seasoned with soy.
Tuesday.
For breakfast, brew oat bran and a portion of bean curd with soy milk. Drink a glass of tea with lemon and a small toast of brown bread and raspberry jam.
For lunch, cook cauliflower soup with tofu, fry goulash of soy meat and mushrooms. Boil brown rice for garnish. And as a dessert, eat a light pudding on soy milk with a drop of honey.
For dinner, you can eat a couple of eggs, a large salad and fresh vegetables, a serving of stewed cabbage with pieces of tofu.
Wednesday.
For breakfast, cook oatmeal in soy milk and fry the tofu slices in a breading. Drink a glass of coffee without sugar.
Lunch you can cook soup with slices of tofu, slices of corn and vegetables, and as a main dish, cook a piece of any low-fat fish, and cook blackcurrant jelly for dessert.
Dinner may consist of chicken fillet fried in soybean oil and a large portion of fresh vegetable salad and pieces of tofu.
Thursday.
For breakfast, boil buckwheat porridge in soy milk, drink a cup of natural coffee without sugar or black tea with lemon. Add a few toast with raspberry jam for breakfast or eat a slice of tofu.
For lunch, you can eat pasta made from hard varieties with tomato and soy meat (a variant of pasta-bolognese), a salad of fresh vegetables and tea with soy milk.
For dinner, stew cabbage with soy meat and mushrooms, eat it with low-fat sour cream and a piece of whole grain bread. Drink a compote of fresh apples without sugar.
Friday.
Bake pancakes with soy flour, eat with hot coffee or tea without sugar. As a sauce, choose low-fat sour cream or natural yogurt.
For lunch, bake a skinless breast in foil, allow yourself a serving of salad dressed with soy mayonnaise. Drink a glass of rosehip drink with a spoonful of honey.
Dinner can consist of a large cutlet of soy meat, and as a side dish choose a salad of tofu and fresh vegetables, sprinkled with sesame seeds.
Saturday.
For breakfast, eat slices of tofu wrapped in nori leaves, dipping them in soy sauce. You can supplement tomorrow with toast with jam or millet porridge in soy milk with pumpkin.
For lunch, bake a large piece of low-fat fish under a hat of vegetables and a drop of soy mayonnaise. As a side dish, choose a large portion of grated carrot and apple salad.
Dinner you can eat tofu, along with kefir and herbs.
Sunday.
For breakfast, fry the fritters on soy flour, eat them with low-fat sour cream, washed down with natural coffee without sugar.
For lunch, cook cabbage soup with soy meat, season them with sour cream. As an addition to cabbage soup, you can bake pampushki from soy flour and serve them with garlic. For dessert, eat an apple baked with cinnamon and bean curd.
For dinner, cook baked fish or chicken, which you can eat with a sauce of soy mayonnaise and herbs. Before going to bed, drink a cup of broth from rose hips or low-fat kefir.
Important points of soybean nutrition
It is best to choose products from soybeans in specialized departments for the sale of products for healthy nutrition, where guaranteed quality soybeans are sold.
If you feel an acute attack of hunger, take an ambulance - a glass of strong tea with sugar and crackers made from white bread.
Remember: soy can cause allergies in people who have individual intolerance. At the first signs of an allergic reaction, stop the diet immediately and return to your usual diet.
Doctors recommend following a soy diet for a short time: week and no more. Already during this period, you can lose from 3 to 5 kilograms of weight, and at the same time undergo body cleansing. Like any other diet, soy diet requires attention to servings.
At one meal, you can eat no more than 500 grams of food, including the first, second dish, drink and dessert. Try to have as many receptions as possible - from 5 to 7 per day. Between meals, you need to drink as much clean water as possible. The optimal amount, according to nutritionists, is 2 liters per day. And remember, even the most effective diet is always good if you don't follow it fanatically.
By its value, soy is not inferior to animal proteins, and the oils that make up its composition equate it in quality with expensive varieties of fish like salmon and trout. In addition, soy contains many B vitamins, as well as iron, calcium and potassium, which are very useful for the prevention of cardiovascular diseases. Soy contains lecithin, an important phospholipid that is involved in all metabolic processes, inhibits the accumulation of fat in the liver, helps regulate the production of bile, and prevents the deposition of fats.
That is why the soy diet is prescribed not only to reduce weight, but also to restore the body, its purification from accumulated toxins and toxins. Recently, there has been a prejudice towards soy according to which all soy products are of exclusively modified origin. However, this is not the case. Soybean is also grown on Russian fields without the use of prohibited fertilizers. The main thing is to choose soy correctly, preferring certified products.
