Nutritional value of black beans
The protein content of 1. black beans is as high as 36% and 40%, which is about twice that of beef, chicken and pork, and 12 times that of milk. Protein is not only high in content, but also excellent in quality. The amino acid composition of black bean protein is similar to animal protein, and the lysine content is rich, which is close to the proportion needed by human body and easy to digest and absorb.
2. Black beans have low fat content, only 15.9%, and contain more saturated fatty acids, with low melting point, easy digestion and absorption, and will not be deposited on the blood vessel wall. Its biggest feature is that it contains phytosterol, which is not only absorbed by human body, but also inhibits the absorption of cholesterol. In addition, saturated fatty acids in black beans can be converted into lecithin in human body, which is helpful for fat metabolism. Therefore, black beans have a certain health care effect on arteriosclerosis in middle-aged and elderly people.
3. The glycemic index of black beans is low, only 18, but the rice and wheat steamed bread we often eat is as high as 88, which is nearly five times higher than that of black beans, so black beans are very suitable for diabetics, people with impaired glucose tolerance and people who want to control their blood sugar.
The calcium rich in black beans is an excellent source of calcium for human body. Potassium plays an important role in maintaining osmotic pressure and acid-base balance of human cells, and can eliminate excessive sodium in the body, thus effectively preventing and reducing hypertension. Iron in black beans can prevent iron deficiency anemia, and iodine can prevent goiter. Black beans are also rich in zinc, selenium and magnesium, which plays an important role in enhancing immunity and fighting cancer.
5. Black beans are rich in B vitamins and vitamin E, especially vitamin B 1, vitamin B2, nicotinic acid, folic acid and pantothenic acid. , is not only conducive to maintaining the health of the nervous system, but also conducive to beauty, maintaining the health and luster of skin and hair, and also conducive to reducing the level of homocysteine in the human body and reducing the occurrence of cardiovascular and cerebrovascular diseases.
6. Soybean isoflavones in black beans are phytoestrogens, which can not only regulate human hormones in two directions, but also effectively inhibit breast cancer, prostate cancer and colon cancer, and help to prevent and treat osteoporosis in middle-aged and elderly people. It is worth mentioning that the traditional hormone replacement therapy for relieving female climacteric syndrome increases the risk of breast cancer, ovarian cancer and other diseases, but obtaining soy isoflavones from food does not increase these risks while improving menopausal symptoms.
7. The dietary fiber content of black beans is as high as 10.2%, which contains substances such as cellulose and hemicellulose in bean skin and bean dregs, which can prevent constipation and enhance gastrointestinal function; Black beans can also help intestinal peristalsis, thus smoothly eliminating flatulence and toxins in the body and improving constipation.
8. Black bean anthocyanin is a strong antioxidant, which can scavenge free radicals in the body and act synergistically with vitamin E to become a protective layer to prevent oxidation in the body. It has good antioxidant activity and has a certain effect on delaying aging and strengthening physical fitness.
Edible efficacy of black beans
1, prevention of arteriosclerosis: the oil of black beans is mainly unsaturated fatty acids, which can promote the metabolism of cholesterol in the blood. In addition, phytosterols contained in black beans can compete with sterols in other foods for absorption, thus accelerating the excretion of sterols in feces and avoiding excessive accumulation of cholesterol in the body.
2, anti-aging: vitamin E in black beans can be a protective layer to prevent oxidation in the body; The red anthocyanin released from black bean seed coat can scavenge free radicals in the body, and has good antioxidant activity and enhanced vitality.
3. Prevention of osteoporosis: Isoflavone in black beans is a phytoestrogen, which can effectively inhibit breast cancer, prostate cancer and colon cancer, and is also very helpful for the prevention and treatment of osteoporosis in middle-aged and elderly people.
4, prevent constipation: black beans can also help intestinal peristalsis, so that flatulence and toxins in the body can be smoothly eliminated, which can improve constipation.
5, brain and intelligence: unsaturated fatty acids in black beans can be converted into lecithin in the human body, which is the main component of brain nerve formation; Calcium and phosphorus in minerals contained in black beans can prevent brain aging and dullness, strengthen brain and improve intelligence.
6. Beauty and hair care: Black beans are also rich in vitamin B and vitamin E, which are nutrients needed for beauty. In particular, it contains a lot of pantothenic acid, which is also helpful for blackening hair.
Wen Xin ti Shi
Although black beans have many benefits to health, not everyone can eat black beans for health, which varies from person to person according to physical fitness. We know that black beans are coarse grains, which, like rice and flour, contain more oligosaccharides, phytic acid, saponin and other ingredients. Therefore, for people with bad stomach, eating black beans often will also increase the burden on the stomach. Especially, the elderly often eat black beans because of their poor stomach, which is easy to stimulate and aggravate the stomach and intestines, and eventually easily lead to abdominal distension and abdominal pain, which is also not conducive to the absorption and utilization of other nutrients.
Gout patients can't eat black beans, because the high content of purine in beans will cause uric acid metabolism disorder, and uric acid deposition on bone joints will cause gout. Therefore, if gout patients eat black beans, it will only aggravate the degree of gout, so they must avoid eating black beans.
It is also recommended to eat less when the moisture in the body is heavy. If eaten in time, it needs to be eaten together with adzuki beans and barley to achieve the effect of neutralizing moisture.
Therefore, before eating black beans, you should also know what kind of physique you belong to and whether it is suitable for eating. This is the only way to be responsible for your health, eat the right food and eat healthily.