As the saying goes, "It is better to have no meat in a day, not a day without beans." This shows the important position of beans in people's daily diet. Chinese residents' dietary pagodas recommend that adults consume 30-50g of soy or equivalent soy products every day. In the past, my family often used soy or soy products as a dish, but it didn't do it every day. It was mainly because it didn't know enough about its nutritional value and health care function. So let's get to know the soybeans together with everyone.
Beans include soybeans and miscellaneous beans (such as broad beans, peas, red beans, mung beans, etc.). Soybeans, green beans, black beans, brown beans, two-color beans, and fresh green soybeans are all different varieties or different varieties of soybeans. Soy products, such as soy milk, dried bean curd, tofu, yuba, roasted bran, tofu, bean curd, etc., refer to semi-finished foods that are fermented or non-fermented by using soybean as raw material. Soybean and its products are rich in high-quality protein, unsaturated fatty acids, carbohydrates, calcium and other minerals and B vitamins. It is a very comprehensive food.
In addition, soybeans also contain soy peptides, oligopeptides, soy oligosaccharides, soya lecithin, soy isoflavones, saponins, phytosterols, and soy fibers. These bioactive substances make soybeans have special physiological functions. Functional foods have been developed for use in human health care.
[1] Soy food is rich in high-quality protein, calcium and vitamins, which can promote physical development
The protein content per 100 g of soybean is about 34-40 g.
[2], are high-quality complete protein, easy to digest and absorb in the human body, and sufficient lysine can also complement the cereal protein. Taking protein content as a reference, 40 g of soybean is equivalent to 200 g of tofu, 80 g of tofu, 30 g of yuba, 700 g of bean curd and 800 g of soy milk, respectively. Soybean and its products are important sources of high-quality protein in humans. The content of calcium in soybeans is as high as 191-224 mg (135 mg of fresh soybeans), and phosphorus, iron and B vitamins are several times that of cereals [2]. In the processing of some soy products, because of the addition of calcium-rich salt brine or plaster of Paris as a coagulant, it is then concentrated by pressing, which greatly increases the calcium content, especially in thousands of sheets, dried bean curd, and vegetarian chicken. Far more than dry soybeans and fresh edamame
In addition, B, B2, B2, niacin and other B vitamins as well as phosphorus and iron in soybeans far exceed cereals. After the soybean products are fermented, the protein is partially decomposed and is easily digested and absorbed by the human body. During the fermentation process, the vitamin B2 content will increase due to the synthesis of microorganisms. After soy bean is made into bean sprouts, in addition to retaining other nutrients, its vitamin C content is also greatly improved, so bean sprouts are also a good source of vitamin C.
Because of its sufficient nutrition, soybeans have become an indispensable food on the table of the whole people. It is also a good source of nutrition for children's height and weight gain.
Soybean food is rich in soybean phospholipids and linoleic acid, which can promote brain development and improve memory. Phospholipids are the main components of cell membranes, which can promote the growth and development of brain and nervous system and promote fetal and infant brain development. In addition, phospholipids can improve brain activity, improve memory and brain efficiency, and promote learning ability in school-age children. linoleic acid in soybeans accounts for 50% of total fatty acids, which is the essential fatty acid of human body. The main metabolite of linoleic acid in the brain. Prostaglandin D2 is involved in functions such as sleep, heat regulation and pain response, and plays a vital role in baby's brain development.
Pregnant mommy, lactating mothers and children with brain development eat soy and products for the baby's brain development is very beneficial. However, it should be noted that soybeans contain high protein, and infants before the age of 1 should be cautious when eating to prevent allergic reactions caused by indigestion or high protein. Children after the age of 1 can try to add bean products such as tofu as a complementary food. Appropriate intake of soybeans and products every day for school-age children can supplement the nutrients needed for physical development, promote height and weight, and help improve children's learning efficiency and learning ability.
Soybean is a must for the middle-aged and third-grade special people
Although the fat content of soybean is 15%-20%, 85% are unsaturated fatty acids, and 50% are essential fatty acids - linoleic acid. The metabolite of linoleic acid, arachidonic acid, is involved in the metabolism of cholesterol and can prevent it. Cholesterol and saturated fatty acid deposits in the arteries cause cardiovascular disease.
Soybeans also contain phytosterols, which compete with cholesterol in the human small intestine to reduce cholesterol absorption. Studies have shown that phytosterols also regulate blood lipids, prevent and treat coronary atherosclerosis, prevent thrombosis, and treat ulcerative skin. Disease, anti-inflammatory and other effects.
In addition, soybeans contain a very rich dietary fiber. About 100-35g of carbohydrates per 100g of soybeans, nearly half of which are insoluble dietary fiber, and fresh beans also contain more soluble dietary fiber such as soy oligosaccharides. Studies have shown that the addition of soy fiber to the diet can significantly reduce cholesterol and serum triglycerides, and the use of fruits, vegetables, beans and whole grains as dietary fiber sources of diet to reduce the risk of type 2 diabetes and control complications have Significance!
In view of the positive health effects of soybeans in lowering cholesterol, lowering blood fat and preventing diabetes, cardiovascular disease patients, three high populations, obese people and middle-aged and elderly people should increase the proportion of soybeans and their products in daily diet. .