What are the benefits of eating regular legumes? Nutritional value and efficacy of various beans
There are many varieties of beans, including soybeans, broad beans, mung beans, peas and red beans. Beans can be divided into two categories according to the type and quantity of nutrients. A class of beans with high protein and high fat represented by soybeans. Another kind of beans is characterized by high carbohydrate content, such as mung beans and red beans. Fresh beans and bean products are usually used in cooking, which can not only be used as the main ingredients and auxiliary materials of dishes, but also as the raw materials of condiments.
Nutritional value of beans:
The nutritional value of beans is very high. The traditional diet of our country stresses that "grains are suitable for raising, but losing beans is bad", which means that grains are nutritious, but without beans, they will lose their balance. Modern nutrition also proves that if you insist on eating legumes every day for only two weeks, your body can reduce the fat content, increase your immunity and reduce the chance of getting sick. Therefore, many nutritionists have called for the best way to solve the double burden of malnutrition and overnutrition of urban people by replacing a certain amount of animal foods such as meat with legumes.
Beans contain high protein content and good quality, and their nutritional value is close to that of animal protein, which is the best plant protein.
The amino acid composition is close to the needs of human body, and it is a good source of protein in Chinese people's diet. Soybeans contain the highest fat, up to 18%, so they can be used as raw materials of edible oil. Other beans contain less fat. The sugar content of beans is higher than that of broad beans, red beans, mung beans and peas, accounting for 50% ~ 60%, while that of soybeans is lower, accounting for about 25%. Therefore, the heat supplied by beans is also quite high. B vitamins are the most common vitamins in beans, and the content of them is higher than that of cereals. In addition, it also contains a small amount of carotene. Beans are rich in inorganic salts such as calcium, phosphorus, iron, potassium, magnesium, etc. They are rare foods with high potassium, magnesium and low sodium in the diet.
Soybean isoflavone is one of flavonoids, which mainly exists in leguminous plants. Soybean isoflavone is a kind of secondary metabolites formed during the growth of soybean. Because it is extracted from plants and has a similar structure to estrogen, soybean isoflavone, also known as phytoestrogen, can make up for the deficiency of female estrogen secretion after 30 years old, improve skin moisture and elasticity, relieve climacteric syndrome and improve osteoporosis, and make women regain their youthful charm. The estrogenic effect of soybean isoflavone affects hormone secretion, metabolic biological activity, protein synthesis and growth factor activity, and it is a natural cancer chemopreventive.
