Moisture 69.6g, energy 123kcal, protein 13. 1g, fat 5.0g, carbohydrate 10.5g, dietary fiber 4.0g, total vitamin A22ug, carotene 130ug, thiamine. Vitamin C27.0mg, vitamin E2.44mg, calcium 135mg, phosphorus 188mg, potassium 478mg, sodium 3.9mg, magnesium 70mg, iron 3.5mg, zinc 1.73mg, selenium 2.48mg and copper 0.54mg.
As we all know, soybean is rich in nutrition, high-quality protein, B vitamins and trace elements (iron, calcium, potassium, etc. ) and contains trace bioactive substances, especially soybean isoflavones called "natural phytoestrogens". Soybeans also have the above advantages. In addition, as a fresh vegetable, it has higher water content and less fat than soybean, and also has the advantages of many vegetables, such as high dietary fiber and vitamin C. The dietary fiber content in edamame is as high as 4.0%, which exceeds high-fiber vegetables such as spinach (1.7%) and amaranth (1.8%). The vitamin C content of edamame is 27 mg/100 g, while that of fresh beans is only 19 mg/100 g, while that of Dutch beans and broad beans is 16 mg/100 g, while that of soybeans.
Are there so many benefits of eating edamame?
1, beauty skin care
Soybean has the effect of caring skin and moistening skin, effectively improving anorexia and general burnout. Soybean products such as edamame, tofu and soybean milk contain a lot of isoflavones, which have a protective effect on skin collagen. Animal experiments show that dietary isoflavone supplementation can reduce wrinkles caused by ultraviolet rays and make skin smoother.
Step 2 lose weight
Soybean is rich and balanced in nutrition and contains beneficial active ingredients. If it is eaten regularly, it will play a significant role in keeping women slim. Saponins contained in soybean can not only prevent liver diseases, but also inhibit the formation and absorption of body fat. It can also promote the decomposition of fat and achieve the effect of maintaining an ideal body shape.
Step 3 get rid of burnout
Soybean is rich in potassium, so you can eat more in summer. For example, cooking soybeans with salt water or cooking with soybeans can not only relieve burnout, but also stimulate appetite and replenish physical strength.
Step 4 treat emaciation
According to nutritionists, edamame is a kind of tender soybean, which is rich in lecithin. In scientists' experiments, mice were raised, which led to weight gain and good development. Soybean lecithin is also quite superior.
5, high nutrition
Soybean is the only protein in vegetables, and its content of fat and carbohydrate is similar to that of fish and ham. At the same time, besides being rich in trace elements such as calcium, iron, zinc and copper, the contents of vitamins A and B are also more than those of fish. There is also a vitamin B group that helps alcohol metabolism, which is as rich as meat. Its rich calcium and plant fiber can also be said to be concentrated vegetables, and because the content of vitamin C is as rich as citrus, it can also be called fresh fruit.
6. Reduce the chance of heart disease.
The plant protein contained in soybean is composed of 18 amino acids. In addition to its rich nutritional value, American experiments have proved that eating 25 mg of soy protein every day can reduce the level of cholesterol and bad cholesterol in the blood. Can be used for the prevention and adjuvant treatment of obesity, hyperlipidemia, atherosclerosis, coronary heart disease and other diseases.
Teach you how to keep edamame green.
If you want to burn the edamame green, you can add a pinch of salt. Because salt can stabilize chlorophyll and prevent injury. Because there is a lot of potassium in edamame, it can keep balance with sodium in salt and eliminate the adverse effects of salt. At the same time,100g edamame is also rich in vitamin C, but there is a lot left after scalding, which is its characteristic. Vitamin C has weak resistance to heat, except soybean.
Who is suitable to eat edamame?
Female: guarding the estrogen balance. Soybean isoflavone contained in soybean can be used as a "regulator" of human estrogen. A study by the University of Leeds in the United Kingdom found that soybean isoflavones can promote normal estrogen levels in women, thus improving menstrual discomfort and breast pain. According to experts, soybean isoflavone can prevent diseases related to low estrogen, such as menopausal syndrome and osteoporosis. For people with high estrogen level, it can also play the role of anti-estrogen activity and prevent breast cancer and endometrial cancer.
Fitness and weight loss crowd: gain muscle and lose fat. This kind of people's diet often needs high protein, low fat and trace elements, and edamame just has all three. First of all, every 100g of edamame contains about 13. 1g of protein, which is not as good as meat food, but similar to the protein content of eggs (about 100g 13g). Among vegetables with almost negligible protein content, edamame is obviously the best. Secondly, the fat content is about 5%, which is a low-fat food. In addition, it is rich in dietary fiber, which can bring more satiety to dieters. Moreover, soybean is rich in potassium, magnesium and B vitamins, which helps to maintain electrolyte balance and energy conversion and prevent muscle spasm.
Diabetic patients: stabilize blood sugar. Dietary fiber in soybean has the function of regulating postprandial blood sugar and maintaining blood sugar stability. Soybean starch content is low, and like other beans, it has the characteristics of slow sugar rise.
Patients with hyperlipidemia: lowering cholesterol. Unsaturated fatty acid, vitamin E, soybean sterol, soybean phospholipid, dietary fiber, etc. The cholesterol contained in soybean is beneficial to emulsify cholesterol and reduce the cholesterol content in blood. A large number of studies have shown that soybean oligosaccharides contained in edamame can significantly reduce oxidative stress and blood lipid levels in vivo.
Hypertensive patients: rich in potassium to lower blood pressure. Soybean is rich in B vitamins, vitamin E and so on. Potassium, in particular, is as high as 478 mg per 100 g, and these components have a positive effect on lowering blood pressure. China people's salt intake seriously exceeds the standard, but potassium intake can offset some negative effects.
There are taboos?
1, don't eat more.
Although edamame is nutritious, because it is a legume food, eating too much can easily lead to excessive fat intake and indigestion.
2. Don't eat with meat.
Maodou+barbecue+draft beer is a classic midnight snack mode for many people, which is actually very bad. Both edamame and barbecue are foods with high fat content. Eating too much is not conducive to losing weight, and you may also have diarrhea with draft beer.
3. Taboo crowd
Although edamame is an edible food for ordinary people, there are exceptions. For example, uremia patients, people who are allergic to soybeans, and people with diarrhea should not eat edamame, otherwise it will aggravate the condition.
Soybean is affordable, delicious, nutritious and has many health functions. It is especially recommended to eat it properly.