Kādas Ir Sojas Pupu Blakusparādības?

2024 Autors: Cecilia Ryder | [email protected]. Pēdējoreiz modificēts: 2023-12-17 14:21

Sojas pupas ir plaši patērēts pākšaugs. Tas ir Āzijas diētas pamatelements un tiek izmantots kā sastāvdaļa vairākos pārstrādātos pārtikas produktos. Sojas olbaltumvielas (sojas olbaltumvielas) var aizstāt dzīvnieku olbaltumvielas jūsu uzturā, un tās iegūst pēc sojas pupiņu un to taukskābju ārējā apvalka noņemšanas (1), (2).

Lai gan sojas pupās ir daudz barības vielu, piemēram, kalcijs, dzelzs, cinks un aminoskābes, tās var izraisīt noteiktas blakusparādības (3).

Pārmērīgi patērējot, tie var traucēt vairogdziedzera regulēšanas zāles un izraisīt testosterona nelīdzsvarotību, alerģiju un vēža izplatīšanos.

Arī sojas produktu ilgstoša lietošana, pārsniedzot daudzumu, varētu būt nedroša. Šajā amatā mēs apspriežam sojas pupas un to iespējamo nelabvēlīgo ietekmi. Turpini lasīt.

Satura rādītājs

• Kāda ir galvenā problēma ar sojas pupām?
• Kas notiek, lietojot sojas pupas? Kas izraisa negatīvo ietekmi?
• Kāda ir sojas pupu (sojas olbaltumvielu) negatīvā ietekme?
• No kuriem sojas produktiem jums vajadzētu izvairīties?
• Cik daudz sojas dienā ir droši ēst?
• Vai pārāk daudz sojas ēšana ir kaitīga?

Kāda ir galvenā problēma ar sojas pupām?

Sojas pupu galvenā problēma ir tās izoflavona saturs.

Sojas pupas ir fitoestrogēnu (izoflavonu) rezervuāri, kas strukturāli un funkcionāli ir līdzīgi jūsu ķermeņa estrogēna hormonam (3). Izoflavoni ir fitoestrogēnu klase (saukti arī par sojas proteīniem), kas atrodami sojas un sojas produktos. Šajā tabulā ir jāsniedz priekšstats par izoflavona saturu dažādos sojas pārtikas produktos.

Neraudzēti sojas ēdieni	Izoflavona saturs (mg)
sojas piens, 1 glāze	6
tofu (pupiņu biezpiens), mīksts, 3 unces	20
nobriedušas, vārītas sojas pupiņas, ½ glāze	55
sojas pupiņas, sausas grauzdētas, 1 oz.	40
edamame, vārīts, ½ glāze	16
sojas siers, 1oz.	2
sojas burgers, 1 pīrādziņš	5
Fermentēti sojas ēdieni	Izoflavona saturs (mg)
miso, 3 oz.	37
natto, 3 oz.	70
tempeh, vārīts, 3 oz.	30
sojas mērce, 1 ēdamkarote	0,02

Avots: Hārvardas THChan sabiedrības veselības skola

Sojas fitoestrogēni ir izmantoti, lai kompensētu estrogēna hormona deficītu. Sojas proteīns ir daļa no estrogēna aizstājterapijas, ko piešķir sievietēm, kuras pārdzīvo menopauzi (3).

Daži epidemioloģiskie pētījumi liecina, ka fitoestrogēnu uzņemšana ar uzturu cita starpā var mazināt pēcmenopauzes kardiovaskulāro slimību, osteoporozes un karstuma viļņu sastopamību. Kontrastējoši dati ir arī ziņojuši par fitoestrogēnu iespējām novērst krūts un prostatas vēzi (3).

Tomēr sojas priekšrocības ir bijušas neskaidras. Patiesībā dažos citos pētījumos arī teikts, ka sojas proteīns var radīt iespējamu kaitējumu (3).

Kas notiek, lietojot sojas pupas? Kas izraisa negatīvo ietekmi?

Lietojot sojas pupas (sojas olbaltumvielas) jebkurā formā, sojas izoflavoni (fitoestrogēni) saistās ar estrogēna receptoriem jūsu ķermenī. Šie fitoestrogēni konkurē ar dabisko estrogēnu, lai saistītos ar receptoriem. Tā rezultātā ir vāja estrogēna vai antiestrogēna aktivitāte. Citiem vārdiem sakot, sojas izoflavoni varētu padarīt dabisko estrogēnu jūsu ķermenī mazāk efektīvu (3), (4).

Šāda mijiedarbība var izraisīt hormonālo nelīdzsvarotību un izraisīt ar dzimumu saistītas izmaiņas meitenēm. Viņiem var būt arī antiandrogēna iedarbība vīriešiem. Vīrieši var sākt augt krūtis (ginekomastija) un spermas koncentrācijā samazināties, ievērojot diētu ar sojas saturu (3).

Izoflavona pārdozēšana ilgstoši var stimulēt endometriju (dzemdi) un krūtis sievietēm. Tāpēc ikvienam, kurš ir ārstēts no krūts vēža, parasti ieteicams izvairīties no sojas proteīna (3).

Fitoestrogēni var ietekmēt vairākus fizioloģiskus un patoloģiskus procesus organismā. Lielas sojas izolātu devas var izraisīt nelabvēlīgu ietekmi uz reprodukciju, ādas, kaulu pārveidošanu, sirds un asinsvadu sistēmu, nervu sistēmu, imūnsistēmu un metabolismu.

Detalizēti apskatīsim sojas pupu (sojas olbaltumvielu) nelabvēlīgo ietekmi.

Kāda ir sojas pupu (sojas olbaltumvielu) negatīvā ietekme?

1. Var traucēt vairogdziedzera regulēšanu

Sojas ēdieni var palielināt hipotireozes attīstības risku cilvēkiem ar traucētu vairogdziedzera darbību. Šādām personām var attīstīties goiter un autoimūna vairogdziedzera slimība. Šis risks vēl vairāk palielinās, ja indivīda joda uzņemšana ir zema (5).

Ir konstatēts, ka sojas izoflavoni kavē enzīma, ko sauc par vairogdziedzera peroksidāzi, aktivitāti. Šis ferments ir nepieciešams vairogdziedzera hormona sintēzei. Tāpēc, ēdot daudz sojas olbaltumvielu, var rasties hipotireozes risks (6).

Sojas produkti arī traucē absorbēt levotiroksīnu (L-tiroksīnu) - zāles, ko lieto vairogdziedzera hormonu deficīta ārstēšanai (7). Tā kā sojas proteīni, šķiet, maina zāļu pieejamību, jums var ieteikt nelietot sojas olbaltumvielas, ja Jums ir vairogdziedzera disbalanss.

Tomēr šķiet, ka tikai liels sojas izoflavonu daudzums nepalielina hipotireozes risku, ja vien tas nav saistīts ar nepietiekamu uztura joda lietošanu. Tāpēc sojas olbaltumvielu ietekme uz vairogdziedzeri ir strīdīga. Šajā sakarā ir jāveic vairāk pētījumu.

2. Var izraisīt testosterona nelīdzsvarotību

Pētījums tika veikts ar 12 vīriešiem, kuri četras nedēļas katru dienu patērēja 56 g sojas olbaltumvielu izolāta. Tā rezultātā viņu testosterona līmenis serumā samazinājās par 19% (8). Lai gan dati bija pretrunīgi, tika konstatēts, ka sojas proteīns samazināja testosterona līmeni serumā veseliem vīriešiem.

Tiek uzskatīts, ka sojas proteīns nelabvēlīgi ietekmē vīriešu reproduktīvo funkciju. Tomēr šajā sakarā nav īpašu pētījumu. Dažos pētījumos ar dzīvniekiem faktiski tiek apgalvots, ka sojas izoflavoni nerada feminizējošu iedarbību uz vīriešiem (9).

Most of the observations are based on lab and animal studies. Hence, the relationship between soy isoflavones and testosterone is inconclusive (10).

3. May Elicit Hypersensitivity (Allergy)

Soy products can cause allergies or hypersensitivity in children and adults. Often, soy allergy starts in infancy, with reaction to soy-Soy products that can cause allergies or hypersensitivity in children and adults. Often, soy allergy starts in infancy with a reaction to soy-based infant formula. However, most children outgrow soy allergy (11).

Generally, soy allergy is uncomfortable but not severe. An allergic reaction to soy is rarely frightening or lethal. Symptoms of soy allergy may include tingling in the mouth, eczema or itchy skin, wheezing, diarrhea, stomach ache, vomiting, and skin redness (flushing) (12).

If you experience any of these symptoms, you may have a soy allergy. Get tested to confirm the allergy. If tested positive, you may be advised against having soy products/isoflavones.

4. May Increase The Risk Of Cancer Proliferation

Soy isoflavones (one of them being genistein) may stimulate the proliferation of cancer cells in your body. This is especially true in the case of estrogen-dependent breast cancer, as soy isoflavones tend to have estrogenic effects (13).

As per animal studies, genistein may deregulate the cell cycle and trigger tumor development. It acts by triggering the estrogen receptors (14).

Contrarily, human studies show an inverse relationship between cancer and isoflavones. Soy intake was also found to reduce the incidence and death rate caused due to breast cancer. This could be because of the anti-estrogenic effect exerted by phytoestrogens (13).

The amount and source of soy isoflavones also greatly impact breast cancer risk (14).

5. May Trigger Alzheimer’s Dementia

Traditionally, soy foods were used in cooking only after fermenting. This two-step routine would destroy most of the anti-nutrients in soy, such as isoflavones (like genistein and daidzein) and DNA-altering enzymes (like topoisomerases) (15).

When you eat unfermented, cooked/uncooked soy foods, these anti-nutrients may affect the vital systems of your body, including your brain (15).

These anti-nutrients in soy could have detrimental effects on many individuals. Soy isoflavones could increase the risk of Alzheimer’s dementia (15).

If you are dealing with dementia or have a family history of this condition, it is safe to reduce your soy consumption (15).

6. May Cause Infant Health Issues

Infant food formulas contain fair amounts of soy protein/isoflavones. Infants who are fed these formulas are exposed to 5.7–11.9 mg isoflavones/kg body weight during the first four months of life (16).

These kids are exposed to 6–11 times higher levels of isoflavones than adults. This could lead to disturbances in the reproductive health and endocrine function in the child. The major isoflavones, daidzein and genistein, preferentially bind to the estrogen receptors in the body (16).

However, these conclusions are based on animal studies. Human studies may give a different picture. Moreover, currently available soy-based formulas show no overt toxicities in healthy infants (16), (17). Hence, check with your pediatrician before giving soy-based formulas to your child.

7. Unsure Osteoprotective Effects

Soy protein has shown to conserve bone mineral density, particularly in postmenopausal women. In perimenopausal women, the soy isoflavones were shown to prevent bone loss from the lumbar spine. These compounds had no significant effect (neither positive nor negative) on bone formation and/or bone resorption (18).

In some cases, the mineral balance could be impaired with soy consumption. Soybeans contain (by weight) about 1–3% phytic acid (also called phytate). Phytic acid is an anti-nutrient that binds to minerals like zinc, iron, and calcium. Along with soy isoflavones, phytic acid also may decrease their bioavailability (18).

However, a major chunk of literature highlights the osteoprotective effect of soy protein. Further research is needed to determine the precise impact of soy protein/foods on bone density and other related diseases (19).

Most of the research on soybeans and soy protein is still unclear. While in some studies they seem to promote health, certain other studies tend to state the potential harm they may cause. However, this does not mean you have to totally be off soy. There are a few specific soy products you may want to avoid.

Which Soy Products Should You Avoid?

Moderation is important, and so is eating right. Choosing the right kind of soy products can protect you from the adverse effects mentioned above.

When given a choice between natural soy foods and soy protein isolate, go for the natural options. Avoid industrial soy foods if you have iodine deficiency or thyroid imbalance (15).

Whole soy foods are mostly fermented and cooked in a healthier manner. You can take tofu, edamame, soy milk, tempeh, miso, and natto a few times every week.

How Much Soy Is Safe To Eat In A Day?

According to the US FDA, daily consumption of 25 g of soy seems to be safe. This amount of soy could also help lower cholesterol levels (20).

It also is believed that the intake of 50 g of soy protein per day could help prevent heart disease, diabetes, and estrogen-dependent cancers. However, more research is warranted.

There is limited information on the excess intake of soy protein/soybeans. But we don’t recommend you take more than 25 grams per day.

Is Eating Too Much Soy Harmful?

There is little information about the toxicity of soy protein. In limited doses, soy protein may be helpful for women who are at a high risk of breast cancer (21).

Some studies reported very few drug-related adverse events, which were mild. In very few cases, high levels of soy isoflavones adversely affected blood pressure levels (22).

Hence, it is important you talk to your healthcare provider about a suitable dosage for you.

Conclusion

Soy protein could be the reason Asians have historically had lower rates of cardiovascular disease. Their menopausal symptoms and incidence of breast cancer, diabetes, and obesity are also lower than their Western counterparts (23).

There is substantial yet unclear evidence stating the adverse effects of soybeans and soy protein/foods. Soy isoflavones may disturb the hormonal balance, stimulate cancer proliferation, and trigger allergies.

Hence, choose your soy portions carefully. Pick fermented soy foods over protein or isoflavone isolates. Follow the instructions by your physician/nutritionist and stick to the recommended intake limit.

23 sources

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