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1. Soybean sprouts have the longest life.
Mystery of prolonging life: Among the foods that have been proved to have the effect of prolonging life, soybeans and soybean sprouts rank first, thanks to a large number of anti-aging ingredients. Soybean sprouts are particularly prominent. During germination, due to the action of enzymes, more nutrients were released, such as carotene increased by 1 ~ 2 times, 2 increased by 2 ~ 4 times, 2 increased by 10 times, and vitamin E and nicotinic acid increased by 2 times. Although protein has increased immeasurably, the absorption and utilization rate of human body is higher than that of soybean.
The best way to eat: cook soybean sprouts with alkali-free vinegar to ensure that B vitamins are not lost. Cook quickly, such as frying in oil or seasoning with boiling water. If you don't eat rootless bean sprouts, spraying herbicides during the growth of rootless bean sprouts has carcinogenic, teratogenic and mutagenic effects.
2. Soybean is the most beneficial to brain health.
Brain mystery: Soybean is rich in lecithin, which is one of the important components of the brain. In particular, sterols in lecithin can increase nerve function and vitality and help diseases.
The best way to eat: make soybean milk or tofu, such as beating soybean milk with a soymilk machine in the morning and steaming corn with bean dregs at night, because the whole soybean is not conducive to digestion and absorption.
3. White kidney beans are the thinnest.
Mystery of slimming: White kidney bean contains α -amylase inhibitor, which can reduce the starch ratio in intestine by inhibiting the activity of pancreatic amylase, so it has a certain slimming effect. Experiments by British researchers show that people who take the white kidney bean extract for one month lose 2.9 kilograms on average, the body fat rate decreases by 10.45%, the hip circumference decreases by 1.39%, the thigh decreases by 1.44%, and the waist circumference decreases by 3.44% without losing muscle.
The best way to eat: or cook porridge, or boil powder and dry it with water, or break it with a blender and cook it as soybean milk.
4. Peas are the most protective.
Mystery of heart protection: Pea is famous for its rich antioxidant components such as catalase and glutathione peroxidase, which can effectively lower cholesterol, prevent thrombosis and reduce the risk of heart disease, and can be called the protector of the heart.
Best way to eat: make it into bean paste, bean cake or bean soup. If cooked with amino acids (such as fish, milk and eggs), the nutritional value of peas can be further improved.
5. Broad beans protect the lungs best.
Mystery of lung protection: Broad beans contain anticancer components, which is especially helpful for preventing lung cancer. American researchers found that eating more broad beans can reduce lung cancer by 20%~45%.
The best way to eat: boil, stir-fry, or soak, peel off the seed coat and stir-fry or make soup. It can also be made into bean sprouts, soy sauce, bean paste, sweet noodle paste, hot sauce and other forms to eat, and the taste is more delicious.
6. The strongest muscle of lentils
Mystery of strengthening muscles: Lentils are good at being rich in protein, and protein is as high as 2 100g lentils, which helps to strengthen muscles.
The best way to eat: it is suitable for burning, stewing and dry frying, but it contains a clotting substance and hemolytic saponin. It must be fried in boiling water or hot until it is discolored and cooked, otherwise it may be poisoned. In addition, combined with cereals or pasta, the nutrition will be more comprehensive and rich.
7. Red bean paste is the most beautiful skin
Mystery of beautiful skin: Soybean paste contains linoleic acid, which can inhibit the synthesis of melanin and keep the skin fair. Japanese researchers added substances extracted from soy sauce to the synthetic melanocytes of mice, and after a period of time, the black cells turned white. The explanation is that melanin is synthesized by tyrosine, one of amino acids, and linoleic acid can prevent cells from producing the enzymes needed for this synthesis.
Best way to eat: it belongs to seasoning category and is often cooked with livestock and poultry meat, fish and so on. , set nutrition and delicious in one.
8. Tofu is the most anticancer
Anti-cancer mystery: Hawaiian medical department has conducted a follow-up survey of nearly 10,000 Japanese-Americans for 20 years, and found that people who only eat tofu once a week or once every two or three weeks have a higher incidence rate than those who eat tofu every day; In addition, Japanese Americans have less stomach cancer than Americans who don't like tofu 1/3. Further research found that tofu contains at least five anticancer components, namely protease inhibin, phytase, phytosterol, saponin and isoflavone.
The best way to eat: find a good partner for tofu, for example, matching with meat can improve the absorption rate of tofu protein (medically called protein complementarity); Matching with animal liver (rich in vitamin D) can promote the absorption of calcium in tofu; Matching laver (rich in iodine) and green vegetables (rich in dietary fiber) can make up for the deficiency of iodine and dietary fiber in tofu and make tofu more perfect.
9. Soybean is the best ear protector
The mystery of ear protection: Many people have hearing loss, even middle-aged and elderly people have hearing loss. If iron can be supplemented in time, it can dilate microvessels, soften red blood cells and ensure blood supply to ears, thus effectively preventing hearing loss. According to the determination, every100g of soybean contains about 9.4 mg of iron. If you want to supplement iron to prevent deafness, soybeans are the best choice.
The best way to eat: first, processing. The nutritional advantage and digestibility of soybean are directly proportional to the processing degree. The finer the processing, the higher the digestibility. For example, the digestibility of fried beans is 60%, the digestibility of cooked whole beans is 68%, the digestibility of cooked soybean milk is 85%, and the digestibility of tofu, tofu and soybean powder is as high as 95%. Secondly, we should pay attention to collocation with other foods to make soybean nutrition more balanced. The specific plan is the same as tofu.
10. Mung bean is the best liver tonic.
Mystery of nourishing liver: Mung beans are homologous to medicine and food, enjoying the reputation of "helping the world and benefiting the valley". It contains a lot of protein, B vitamins and minerals such as calcium, phosphorus and iron, providing sufficient nutrition for the liver; And it can excrete toxins from the body, so it can be called a good friend of the liver.
Best way to eat: soup is the best way to drink. At this time, the bean soup is green, and the dissolved substances are mainly the effective components in the bean skin, with the lowest degree of oxidation and the strongest ability to tonify the liver. In addition, it is best to use casserole to cook soup, and the iron pot may interfere with flavonoids and other components in mung bean skin, reducing the effect.
1 1. Natto is the best defense.
Mystery of disease prevention: Natto is made from adzuki bean fermented by Bacillus natto, which has a powerful function of regulating the stomach and intestines. There is also a component called "nattokinase", which can directly decompose thrombus and play a role in preventing cerebral infarction.
The best way to eat: people who are not used to the smell of natto can eat it in rice or fruit, or cover up or neutralize the smell of natto with fragrant foods such as green onions, onions and shrimp skins; If you don't like sticking silk, you can dilute natto with water 1 ~ 2 times, and then add seasoning to eat it together; You can also chop natto and add it to the cold soup to drink together. In addition, "nattokinase" will only play a role in dissolving thrombus within 0 ~ 8 hours after eating natto 65438+, while cerebral infarction usually occurs every morning and every Monday, so it is best to eat natto every night, especially Sunday dinner, and it is best to eat it raw.
12. Soymilk can protect the "gland" best.
The secret of gland protection: drink a cup of soybean milk every day to reduce the risk of male infection; Drinking two cups of soybean milk reduces the risk by 70%. Thanks to eating soybean milk, a special substance that can inhibit hydroxytestosterone will decompose in the intestine, which is likely to be the murderer of prostate cancer. At the same time, this special substance can also prevent hair loss, which is of great benefit to men and women with hair loss tendency.
Best way to eat: Soymilk is a variety of drinks made by grinding soybeans after soaking, which can be directly drunk or made into bean products. However, soybean milk must be cooked thoroughly before drinking. After the phenomenon of "false boiling" occurs (it can occur when it is boiled to 80℃), it takes 3 ~ 5 minutes to completely destroy harmful substances such as saponin and avoid nausea, vomiting and diarrhea. In order to improve the taste, salty people can put some seaweed, shrimp skin and vegetable leaves in soybean milk, and sweet people can season with appropriate amount of sugar or honey.
13. Black beans are the best.
Mystery: The protein content of black beans is 49.8%, ranking first among all beans, more than twice that of beef, three times that of eggs and 16 times that of milk. It is listed as top grade by Chinese medicine.
The best way to eat: add flour to steamed bread, cook it as a cold salad, fry it as a snack, make it into a drink, and germinate it, which will not only increase the vitamin content, but also be beneficial to the digestion of protein and fat.
14. Soybean skin is the best zinc supplement.
Mystery of zinc supplementation: Soybean skin is rich in zinc, with zinc content of 4 mg per 100 g. Zinc has unique effects in promoting development, enhancing sexual ability and preventing colds.
Best way to eat: There are many ways to eat bean skin, which can be soaked and cut into strips, or cold or stir-fried or stewed meat or soup (such as egg soup and pork liver soup).
15. Dried bean curd is the most calcium-supplemented.
Mystery of calcium supplementation: The calcium content of dried bean curd is the highest among bean products, reaching 308 mg per 100 g, which is significantly higher than that of tofu (164 mg) and shredded bean curd (204 mg), so it should be the first choice for those who need calcium supplementation.
Best way to eat: both hot and cold fried.
16. Dried bean curd is the best riboflavin supplement.
Supplement the mystery of "elements": the riboflavin content in bean curd silk is the highest among bean products, and riboflavin, also known as 2, is one of the essential nutrients for human body, which can promote human metabolism and prevent diseases, migraine and prostatic hypertrophy.
Best way to eat: with dried tofu.
17. Soymilk is the most nutritious phytoestrogen.
Make up the mystery of "female": Soymilk is a drink made by soaking beans and grinding them, which is rich in phytoestrogens and isoflavones. According to the data, if women drink 250 ml of soybean milk every day, they can reach the recommended daily intake of phytoestrogens of 60 mg, and after continuous intake for 6 months, middle-aged and elderly women can reduce it by 60%. Young women can reduce the occurrence of facial acne, acne or chloasma and keep their skin smooth and moist for a long time.
Best way to eat: It is best to drink pure soybean milk. If you don't like the taste of pure soybean milk, or you are tired of drinking it for a long time and want to drink it in another way, you can add some fruits and vegetables, such as bananas and pumpkins, to the soybean milk, which tastes very good. If you want to add grains, it is recommended to add miscellaneous grains, such as corn, fresh corn or oats.
18. Bean dregs lose the most weight.
The mystery of losing weight: bean dregs are the residue left when making tofu or soybean milk. They have high dietary fiber and crude protein, low fat and calories, and obvious satiety, so they have a good weight loss effect.
The best way to eat: stir-fry, steamed cakes (with flour or rice flour), steamed bean cakes (with flour and eggs), or bean dregs balls and porridge (with oats), all of which are delicious.
19. Douchi is the most effective for cerebral thrombosis.
Mystery of preventing "thrombus": Experts from Japan Geriatrics Research Institute found that the cobalt content in fermented soybean is 40 times that of wheat, and there is a large amount of urokinase that can dissolve thrombus, which has a certain effect on improving cerebral blood flow and preventing cerebral thrombosis.
The best way to eat: there are two kinds of black and yellow lobster sauce. Black lobster sauce is rich in lean meat and rich in flavor, which is most suitable for cooking, such as stir-fried green pepper bacon, stir-fried spinach and stir-fried oysters. Soybean can be eaten directly or processed into other products. However, lobster sauce contains more salt and should not be eaten more, with a limit of 50 grams per day.
Summer healthy xiaoshu mung bean soup
When making mung bean soup, sometimes the soup will become red and muddy because it is cooked for too long and lose its proper flavor. I have listed several ways to cook mung bean soup here. it wont hurt you to try it
Method 1: Wash mung beans, control the moisture, pour them into the pot and add boiling water. The boiling water should be less than 2 cm. After boiling, use medium heat. When the water is about to boil dry (be careful not to stick to the pot), add a lot of boiling water, cover the pot and continue to cook for 20 minutes. Mung beans are crisp and the soup is green.
Method 2: Wash mung beans, soak them in boiling water for 20 minutes, take them out and put them in a pot, then add enough cold water and cook them for 40 minutes.
Method 3: Wash mung beans, put them in a thermos bottle, and pour boiling water to cover them. After 3-4 hours, the mung bean granules become bigger and softer, and then they are cooked in a pot, so it is easy to cook mung beans in a short time.
Method 4: Wash and dry the picked mung beans, stir-fry them in an iron pan, and then cook them, and the mung beans will be cooked soon.
Method 5: Wash mung beans and soak them in boiling water for 10 minute. After cooling, put mung beans into the freezer, freeze for 4 hours, take them out and cook them. Mung beans will be crisp and rotten soon.
Six functions of bean products
1, prevention of osteoporosis
In bones, calcium exists in the form of inorganic salts and is the main component of human bones. It is calcium deficiency that leads to osteoporosis. Bean products are rich in calcium and a certain amount of vitamin D. The combination of the two can effectively prevent osteoporosis.
2, improve the body's immunity:
The body needs different nutrition at different ages and under different physiological conditions. In order to improve the immunity of the body, balanced nutrition must be obtained through a reasonable diet. Bean products are rich in lysine, unsaturated acid, starch sucrose and various vitamins and minerals.
3、 :
It is caused by slow peristalsis of the intestine, food residues staying in the intestine for a long time and excessive absorption of water in the intestine. For a long time, enterotoxin has been absorbed by human body, which is a cause of intestinal cancer. Legume peristalsis provides sufficient nutrition for the intestine and has a positive effect on the prevention and treatment of constipation, anal fissure, hemorrhoids and intestinal cancer.
4. Prevention
The risk factors of this disease are obesity, hyperlipidemia and hypertension. Soybean sterols and unsaturated fatty acids contained in bean products have a good degreasing effect, and the calories are very low, so they can lose weight. The intake of soybean after enzymolysis has a good effect on the prevention of cardiovascular and cerebrovascular diseases in obese people
5, weight loss effect
The fat content of bean products is extremely low, and only half of carbohydrates can be absorbed. Obese people not only feel full after eating, but also have lower calories than other foods, so it is beneficial to lose weight.
6. Slow menopause
Bean products are rich in estrogen, vitamin E and phospholipids necessary for brain and liver, which have obvious effects on delaying aging and improving women.
The consumption of bean products also has a certain curative effect. Bean products belong to high-quality protein, with more lysine and less methionine, and are the only plant food that can replace animal protein. However, patients with nephrotic syndrome, acute and chronic glomerulonephritis, renal failure, gout, skin diseases and other kidney diseases should not eat too much.
Conclusion: Bean products are not only nutritious, but also delicious! Do you remember so many beans?