1, dried beans, soybeans and miscellaneous beans are all good partners.
Among all plant foods, only the high protein of soybean can be compared with animal foods, and its protein content is as high as 35%~40%, so soybean is known as "the meat in the field", "the king of plant egg white" and "green milk".
Protein is rich in lysine, which is an ideal supplementary food for protein (the proportion of lysine in protein is low). The fat content of soybean is about 15%~20%, among which unsaturated fatty acids account for 85%, linoleic acid is as high as 50%, and there are many phospholipids beneficial to cardiovascular health. If mixed with beans, they complement each other and are more nutritious.
Let's start with the soybeans in the huge bean team. According to nutritionists, soybean not only has the characteristics of high protein and high unsaturated fatty acids, but also contains a certain amount of B vitamins and trace elements such as calcium, iron, phosphorus, potassium, sodium, magnesium and zinc. The nutritional components of soybean can provide sufficient raw materials for the growth and development of brain cells and keep the smooth progress of brain cell renewal. In addition, calcium provided by beans can improve bone density and promote bone health.
Therefore, replacing part of animal protein with soybean protein in daily life can reduce the risk of excessive animal fat intake, effectively prevent hypertension, reduce blood lipid and prevent cardiovascular diseases to some extent. In addition to special beans such as soybeans, there are miscellaneous beans such as mung beans and red beans, which are different from soybeans. The main feature of soybean is its high content of protein, which is equivalent to eating meat to some extent, while miscellaneous beans are mainly starch, which can be regarded as staple food. It is a good partner with soybean, and it has become a "nutrition bomb".
2. You can eat more fresh beans in spring.
Fresh beans, green beans, peas, cowpeas, etc. It is a very seasonal spring food. They are high-content vegetables in protein, and they are also storerooms for vitamins, minerals and dietary fiber. Green beans are especially rich in B vitamins. It is also a rare vegetable with high potassium, high magnesium and low sodium. Whether it is fried with shredded pork or fried with vinegar sauce, it is delicious. Similarly, slender cowpeas are similar to green beans, which can be cooked or cooled. They are all vegetables suitable for spring.
Peas are round and bright green, and tender peas can be fried and eaten as side dishes. Nutritionists say that pea is high in potassium and low in sodium, which is beneficial to the prevention and treatment of hypertension. Rich vitamin A can be converted into vitamin A in human body. It is rich in methionine and cystine, which is beneficial to the growth and development of teenagers, but notice that the total content of protein in peas is not high, and this effect is not obvious.
Special note: green beans should be cooked before eating, otherwise it will cause poisoning. Judge whether it is ripe or not, don't just look at the taste, but whether the pod has changed from straight to light and the color has changed from bright green to dark green. Peas should not be cooked for too long, otherwise the nutrition will be lost.
Bean sprouts are excellent in nutrition: the content of vitamin C in mung bean sprouts is high, and mung bean sprouts also contain dietary fiber, B vitamins, calcium, phosphorus, potassium, sodium and other nutrients.
Compared with mung bean sprouts, soybean sprouts have higher nutritional value. Soybean sprouts are crisp and tender, and contain high levels of protein and vitamin C. Nutritionists say that soybean sprouts are not low in moisture and dietary fiber. Generally speaking, they have the effects of clearing away heat and toxic materials and moistening skin. In addition, soybean sprouts also contain B vitamins, calcium, phosphorus, potassium and plant protein.
Experts particularly stressed that although the nutritional value of soybean sprouts and mung beans is very high, they are far from soybeans and mung beans, both of which are 100g. Compared with dried beancurd, protein and other nutrients of bean sprouts are only one tenth of that of dried beancurd. After dried beans become bean sprouts, the contents of vitamin C and so on increase accordingly. The common feature of soybean sprouts and mung bean sprouts is that they are cool, so patients with spleen and stomach deficiency, diarrhea and gastric ulcer should not eat them in large quantities.
Special note: when frying bean sprouts, you must grasp the time. Immature bean sprouts often have a little astringency. After adding vinegar, the astringency can be removed and the crispness of bean sprouts can be maintained. Clean the mung bean sprouts before eating. It's best to put some vinegar in boiled mung bean sprouts, which can reduce the loss of B vitamins. When frying mung bean sprouts, stir fry quickly with a hot pot to keep moisture and vitamin C from being destroyed.
3. Bean products are suitable for cooking and soup.
There are many kinds of bean products, including tofu, bean skin, soybean milk, yuba, dried bean curd and so on.
There are many kinds of tofu, including south tofu, north tofu and frozen tofu. Different kinds of tofu are suitable for different ways to eat. South tofu is tender, and it is most suitable for soup. North tofu is older, and stew and rinse are very good. The so-called "silk tofu" in the market is actually southern tofu, while Yu Zi tofu has nothing to do with soybeans. They are made of water, eggs, water-retaining agents and various seasonings, and now some manufacturers will add soybeans to them. Egg tofu, like it, is not an authentic bean product. Dried bean curd, tighter than tofu, is a good snack. Hungry and delicious. Buy small packages and put them in your bag to eat at any time. Experts suggest that soybean milk should not be too single. Soybeans, black beans and red beans can be added, which is a good breakfast drink.
Special note: Do not soak the yuba for too long and the temperature should not be too high before making it, so as not to soak it all and affect the taste and appetite.
Questions and answers:
Q: Eating too much beans always gives off air. Why? How to avoid it?
Expert's answer: According to the nutritional value, beans can be divided into two categories: the first category is soybeans, including yellow soybeans, black beans and green soybeans (the basic composition contains about 16% of fat, more than 35% in protein, and almost no starch); The second category is starchy beans, including adzuki beans, mung beans, kidney beans, peas and broad beans (the basic components contain 50%~60% starch and the fat content is lower than 1%). Most studies believe that the main cause of flatulence after eating is the soluble oligosaccharides contained in the first kind of beans. The more you eat, the more serious your flatulence is. The most obvious manifestation of flatulence is the increase in farting! In order to avoid flatulence, soybean oligosaccharides are resistant to high temperature, and ordinary heating treatment does not work. After processed into bean products, the mechanical stimulation to gastrointestinal mucosa is reduced, so it is recommended to eat it in moderation.
Q: Should bean products such as tofu and bean skin be regarded as vegetables or staple food?
Expert answer: bean products are neither vegetables nor staple foods, belonging to a separate category. Dietary Guidelines for China Residents suggest that normal adults should consume 25-35g soybeans and nuts every day, and 50g soybeans are equivalent to 80g shredded bean curd, 1 10g dried bean curd, 145g north bean curd, 280g south bean curd and 730g soybean milk.
Q: Many people say that patients with kidney disease can't eat soy products, and some people say that patients with breast diseases can't eat soy products. Is that so?
Expert answer: The reason why patients with kidney disease can't eat soy products is because patients with kidney disease want a low-protein diet. First, they should choose high-quality protein foods such as lean meat, eggs and fish. In fact, soybean protein is not bad, and it is also a high-quality protein. Patients with kidney disease can also eat it in moderation. As for patients with breast diseases, they can't eat soy products, indicating that phytoestrogens are on the high side. In fact, many evidences prove that it is a regulator of human estrogen, which will not only improve the level of estrogen, but may even play a positive role in preventing breast cancer and reducing the risk of death and recurrence of breast cancer patients.