Soybeans are a common cereal for all of us and are one of the important food crops in China, usually including soybeans, green soybeans and black soybeans.
Soybeans are used for a variety of purposes, most commonly used to make tofu, soy milk, curd bamboo and other soy products, squeeze soybean oil, brew soy sauce and extract protein, among them, using soybeans to make soy milk, is many people's breakfast choice, healthy and delicious. Although there are many differences in the method of soy milk, it is necessary to remind everyone that no matter which method of cooking soy milk, there is a small detail that must be known, that is, soy milk must be cooked before drinking.
Why should soy milk be cooked and drunk?
When raw soy milk is heated to 80 °C ~ 90 °C, a large amount of white foam will appear, which is actually a "false boiling" phenomenon, at this time the soy milk is not cooked thoroughly. Unheated soy milk contains many undamaged harmful substances, such as saponins, trypsin inhibin, lip oxidase and plant erythroagglutinin, especially plant erythrocyte lectin, referred to as lectin or coagulin. It is found in more than 800 species of plants such as soybeans, beans, peas, peanuts, mainly legumes and pods, especially in soybeans and beans.
The entry of erythrocyte lectins into the digestive tract can stimulate the mucosa of the digestive tract, destroy digestive tract cells, and cause hemorrhagic inflammation of the gastrointestinal tract. At the same time, when exogenous lectins combine carbohydrates in the human intestine, it can cause the digestive tract to reduce the ability of the digestive tract to absorb nutrients, resulting in nutrient deficiency and growth retardation, which is one of the reasons why beans are not easy to be digested and absorbed. If lectin enters the blood, agglutination with red blood cells will destroy the oxygen delivery capacity of red blood cells and poison the eater.
So remember that when cooking soy milk, heat it until the foam disappears, the soy milk boils, and then continue to heat for a few minutes before drinking.
How to drink soy milk correctly?
Soybean is an ideal high-quality plant protein food, rich in high-quality protein, essential fatty acids, vitamin E, and contains soy isoflavones, plant sterols and other plant compounds, known as the "king of beans", known as "plant meat". Among them, the soy isoflavones in soybeans are almost all dissolved into soy milk after being ground and boiled.
Soy isoflavones are similar in structure to estrogen, so they are also called "estrogen-like". But there are two distinct differences between it and real estrogen:
1. Weak activity. The activity of soy isoflavones is very weak compared with estrogen in our body, which is equivalent to about 1/102~1/105 of the effect of estradiol (steroid hormone). [6]
2. Two-way regulation. Soy isoflavones can not only temporarily replace a little role when the estrogen in the body is insufficient, but also competitively bind to estrogen receptors when there is too much estrogen to prevent estrogen from being "too arrogant" and truly achieve the two-way regulatory effect of "stretching and contraction". [7]
Soy milk also contains lecithin, which is a phosphorus-containing liposome, which is the main component of brain nerve tissue and brain pulp, and has a strong brain health effect; At the same time, it is also an essential raw material for cells and cell membranes, which can promote cell regeneration and development. After digestion, lecithin participates in the synthesis of acetylcholine, which is an important substance in the function of human thinking and memory, and plays a role in conduction, communication and liaison between brain neurons. Therefore, drinking soy milk often can strengthen the brain and enhance memory.
In addition, soy milk is rich in high-quality protein and a variety of trace elements required by the human body, of which the protein content is as high as 2.56%, and the protein in soy milk is high-quality plant protein; soy milk is also rich in calcium, phosphorus, iron and other minerals.
Although soy milk is rich in nutrients, it cannot be drunk uncontrolled, otherwise it will not only not enjoy nutrition, but will bring some trouble. In addition to cooking, but also pay attention to the appropriate amount, soy milk has some oligosaccharides that cannot be digested by the human body, which can only be decomposed by bacteria in the large intestine after entering the large intestine, so you can't drink too much at one time. Drinking less soy milk will not have obvious feelings, and drinking too much will cause flatulence and gastrointestinal discomfort. In addition, soy milk is rich in protein, and excessive drinking can easily increase the burden on the kidneys.
Secondly, soy milk can not be overnight, because soy milk is rich in nutrients, it is particularly easy to be attacked by spoilage bacteria, and it will become acidic and deteriorated after a little time. So whether you buy it from the supermarket or make it yourself, try to drink it in one meal.
Because soy milk is flat and cold, people who have nausea, belching, diarrhea, bloating and frequent urination at night after drinking should not drink soy milk. Soy milk has a high content of purine, purine is metabolized in the body to produce uric acid, easy to lead to gout attacks and increased blood uric acid concentration, so gout patients must drink less.
Soy milk or milk?
The answer to this question, which makes many people entangled, is simple: see what you want to make up.
1. Want to supplement calcium and drink milk
Each 100 grams of milk contains 107 mg of calcium, and drinking a 250 ml pack of milk can make up one-third of the daily calcium requirement. [9]
What's more, milk also contains lactose, vitamin D, an appropriate amount of protein and certain amino acids (such as lysine, tryptophan, etc.), these "four swordsmen" are all "escort messengers" of calcium absorption, which can ensure the effect of calcium supplementation.
Soy milk is not considered a calcium supplement, after all, the calcium content in 100 grams of soy milk is only 10 mg, and the vitamin D content that promotes calcium absorption is not as good as milk. [9]
So if you want to supplement calcium, choose milk.
2. If you want to lose weight, drink soy milk
To be fair, both soy milk and milk are low-fat, low-calorie foods. Per 100 grams of food, soy milk has 31 kcal, which is the same as mustard greens; The calorie of milk is 54 kcal, which is about the same as an apple. [9]
However, compared with milk, soy milk has lower fat and carbohydrate content, lower saturated fatty acid content, and does not contain cholesterol, and the energy is only about half of milk. [9]
Moreover, there are dietary fiber and oligosaccharides in soy milk that are not found in milk. Dietary fiber and oligosaccharides not only make people feel more satiety, but also promote intestinal peristalsis, which is conducive to controlling blood sugar and blood lipids.
Therefore, relatively speaking, soy milk is more suitable for obese and "three high" people to drink.
3. If you want to supplement protein, you can do both
In terms of protein content, there is not much difference between soy milk and milk. (The protein content in milk is about 2.9%~3.6%, generally calculated at 3%; The protein content in soy milk needs to see how many beans and how much water are added, generally ranging from 1.8% ~ 3.6%, you can see the food label. ）
In terms of protein quality, the protein in soy milk and milk are high-quality proteins, with a complete range of amino acids and high utilization rate of digestion and absorption.
So if you want to supplement protein, choose both of them.
In general, soy milk and milk have their own advantages, and it cannot be said who is better or replace each other.