1, how to eat bean products?
Soybeans are good food for dieters.
Soybean is rich in high-quality protein, 20% of which is a kind of protein called "β-conglycinin", which can promote the rapid secretion of satiety. At the same time, soy protein can also reduce cholesterol in the blood and help to lose weight. However, dietary fiber and oligosaccharides in soybean will not be digested and absorbed, and can improve the intestinal environment and prevent constipation after reaching the intestine.
Yi Zhu, an associate professor at the College of Food Science and Nutritional Engineering of China Agricultural University, told the reporter of Life Times that traditional bean products are divided into non-fermented bean products and fermented bean products. The former includes tofu, bean skin, yuba and so on. And the latter includes fermented bean curd and bean paste. , each has its own nutritional advantages.
Champion of calcium supplement: tofu, dried tofu, bean skin, yuba, etc.
The digestive absorption rate of tofu can reach 92%~95%, and it does not contain cholesterol, so it is suitable for people with "three highs" and patients with arteriosclerosis. It is rich in phytoestrogens and can prevent osteoporosis. Different tofu is eaten in different ways. Beitofu is suitable for frying and stuffing. South tofu is suitable for cold salad, braise in soy sauce and soup.
Dried tofu is a reprocessed product of tofu, which contains minerals such as calcium, phosphorus and iron needed by human body.
Bean skin contains calcium and other minerals, which helps to prevent osteoporosis and promote bone development.
Yuba is made of soybean milk and is rich in protein. Its glutamic acid content is 2-5 times that of other beans or animal foods, and it has a good brain-nourishing effect. Phospholipids can also lower cholesterol in the blood. However, yuba has a high calorie, and100g of dried yuba contains 459 kilocalories.
Dietary fiber expert: edamame and bean dregs.
Soybeans are harvested when they are immature and are rich in dietary fiber, which can not only improve constipation, but also help lower blood pressure and cholesterol. Fat is mainly unsaturated fatty acids, such as linoleic acid and linolenic acid, which are essential for human body, and can improve fat metabolism. Soybean is rich in potassium. Eating them often in summer can make up for potassium loss caused by sweating and relieve fatigue and loss of appetite caused by it. There are many ways to eat. Besides cooking with salt, you can also fry peeled beans with bacon and dried tofu. But people who are allergic to soybeans should not eat more. Bean dregs are the residue left after filtration when making tofu or soybean milk. High fiber and low fat have preventive and therapeutic effects on obesity, hypertension and other diseases. It is used to make steamed bread, scrambled eggs and so on. , complementary nutrition, excellent taste.
Vitamin c master: bean sprouts
After soybean germination, the content of vitamin C increased, with 9 ~ 265,438+0 mg per 65,438+000 g bean sprouts. Part of protein will be decomposed into a variety of essential amino acids, which is more conducive to absorption. Bean sprouts are suitable for long-term frying, and it is best to eat with meat, such as fried bean sprouts with shredded pork and boiled fish.
Mineral expert: fermented bean products (soybean paste, fermented soybean, tofu, etc. ).
After soybean fermentation, it can not only produce B vitamins, but also turn protein into digestible peptides and amino acids, making it more delicious. In addition, soluble minerals increased by 2~3 times. Some fermented bean products contain douchi kinase, which helps to prevent thrombosis. Tofu is a common flavor-enhancing dish, and bean paste can be dipped in vegetables such as cucumber.
Experts suggest that when buying bean products, they can be identified by sensory evaluation, and the qualified products are normal in color, fragrance and taste, and there are no impurities. However, the insurance method is to go to regular shopping malls and buy products produced by regular manufacturers.
2. How to eat eggs
How to eat eggs to lose weight;
Besides traditional boiled eggs, we can also make eggs into many delicious dishes.
First of all, loofah shrimp and egg soup
Ingredients: 250g towel gourd, 50g shrimp, 2 eggs, chicken soup 1 piece, chopped green onion, salt.
Production method:
1. Scrape the skin of the loofah and cut it into diamond-shaped pieces; Add salt to the eggs and beat well; Soak the shrimps in warm water until they are soft.
2, wok fire, heat the oil, pour in the egg liquid, spread into two golden egg cakes, cut into small pieces with a shovel, and shovel out for use.
3. Heat oil in the pot, stir-fry chopped green onion, stir-fry loofah until soft, add appropriate amount of boiled water, chicken soup and dried shrimps, cook for about 5 minutes, and then cook eggs for 3 minutes. At this point, the soup turns white and the salt can be served. The key to this soup is that the fried eggs must be fried golden on both sides to smell fragrant; See the trick of scrambled eggs.
Second, scrambled eggs with onions.
Raw materials:
4 eggs, onion 1 root (about 150g), 80g ham, half teaspoon salt, proper amount of soy sauce and sesame oil, and a little pepper.
Production method:
1, knock the eggs into a large bowl, add salt and a little pepper and mix well; Peel onion, wash and dice; Wash the ham and cut it into filaments or powder for use.
2, put a small amount of oil in the wok, after heating, stir-fry the onion for a while and shovel it out; After cooling, pour into the egg mixture with ham and mix well.
3. Divide the mixture into two parts, stir-fry each part with 2 tablespoons of oil, then serve, and pour in appropriate amount of soy sauce and sesame oil. Pay attention to hot oil when scrambled eggs; If you want ham to smell better, you can fry it with onions.