Soybean milk has a long history of more than 2,000 years in the mainland, and it can be said that generations of people have been fed by soy milk. Until now, soy milk is still the first choice for many people's breakfast.
But do you really know about soy milk? How credible are the rumors that have happened to it over the years?
Misunderstood soy milk
Soy milk has estrogen
The most widespread rumor in soy milk is that it contains estrogen, which can induce gynecological cancer. In fact, soy milk contains phytoestrogens - soy isoflavones, which are non-steroidal compounds that are widely found in plants.
It is not the same as real human estrogen, it will play a two-way regulatory role in the body, only when the level of estrogen is low, estrogen will be supplemented. Therefore, drinking soy milk will not cause breast cancer, precocious puberty and breast enlargement in children, but will be beneficial to the human body.
Soy milk can be used as a substitute for cow's milk
The vegetable protein of soy milk is more conducive to absorption, rich in dietary fiber and a variety of nutrients that milk does not have, low in calories and free of cholesterol and lactose, and the calcium content of milk is 18 times that of soy milk, and it is also richer in vitamin A, zinc and selenium.
Therefore, soy milk and milk have advantages over each other, and they are not competing products that can replace each other. According to the dietary guidelines for Chinese residents, it is recommended to drink soy milk and milk every day.
Soy milk and eggs cannot be eaten together
The trypsin inhibitors in soy milk are unstable when heated, and they have lost their activity during heating, so there is no need to worry about affecting the digestion and absorption of protein in eggs.
From a nutritional point of view, eggs and soy milk are a golden breakfast pairing. Eggs are animal protein, and soy milk is plant protein, and eating the two together can improve the absorption and utilization of protein.
Gout can't drink soy milk
Soybeans are high-purine foods, but the purine content of soy milk is 63.1mg/100g, which is a medium-purine food.
Soy milk can be drunk in moderation during hyperuricemia and non-gout acute attacks, but it is best to drink thinner soy milk, and for the sake of caution, it is not recommended to drink it every day.
Drink more soy milk and you will reap the ......
In addition to a variety of vitamins, minerals and trace elements, it is also rich in soy isoflavones, dietary fiber, soybean polypeptides and soy phospholipids and other active substances. The "Dietary Guidelines for Chinese Residents" recommends that the general population eat 15~25 grams of soybeans and soy products every day, which is a cup of about 350 ml of soy milk.
Soy milk, as the main form of soy intake we consume, has a high nutritional value, and drinking a little bit a day can bring many benefits:
01
Supplement with plant protein to prolong life
Soybeans are plant-rich crops, with nearly 40% protein, and the absorption efficiency is comparable to that of meat and eggs, also known as "plant-based meat". Scientific studies have found that a high intake of plant protein can reduce the risk of chronic diseases and prolong life by nearly 9 months.
The protein content of soy milk is comparable to that of cow's milk, which is a good way to supplement vegetable protein.
02
Improves cardiovascular health
Studies have found that soy protein intake is negatively correlated with systolic and diastolic blood pressure, and drinking soy milk can prevent and control hypertension to a certain extent. Data show that drinking about 270 grams of soy milk per day in people at high risk of cardiovascular disease may help improve carotid atherosclerosis.
Moreover, soy milk has an excellent potassium content, which can help stabilize blood pressure.
03
Improve menopausal symptoms and prevent osteoporosis
After menopause, estrogen levels drop rapidly, and calcium in bones is also rapidly lost. The soy isoflavones in soy milk are phytoestrogens that regulate hormone balance in the body. Menopausal women drink more soy milk to improve the negative effects of estrogen decline, enhance bone density, and reduce the risk of fractures.
04
Stabilize blood sugar
Soy milk is low in calories, carbohydrates and fat, can provide satiety, and can also reduce postprandial blood sugar response, which can help lose weight and stabilize blood sugar to a large extent, and is a very friendly drink for sugar friends.
05
Brain Strengthening
Soy milk also contains lecithin, which is one of the important components of the brain and has a strong brain-strengthening effect. Drinking soy milk regularly can strengthen the brain, enhance memory, and help prevent Alzheimer's disease.
Homemade soy milk is exquisite
Many people like to make soy milk at home, and they can add red dates, peanuts and other condiments according to their preferences, which is more fragrant and delicious. But there is one thing you must remember about homemade soy milk: cooked!
Nearly 100 students and three teachers from a primary school in Zhaoqing City suddenly developed symptoms of poisoning such as headache, fever, abdominal pain, and vomiting, and were rushed to the hospital for treatment.
Behind this food poisoning, the real culprit is the soy milk supplied by the school catering center.
When raw soy milk is boiled to 80~90 degrees Celsius, a lot of foam will appear, and it will look like it is boiling. At this time, the harmful substances in soy milk have not completely disappeared, and people will experience nausea, vomiting, diarrhea and other symptoms of food poisoning after drinking it.
Therefore, when the soy milk is false boiling, we have to turn it to low heat and cook it for another three to five minutes, at which time the soy milk is completely cooked.
Moreover, homemade soy milk has not been sterilized and sealed and preserved, it is directly exposed to the air, which is very easy to deteriorate, and it is best to squeeze and drink it freshly. The refrigeration time of the prepared soybean milk is best controlled within 12~24 hours, and the frozen soybean milk should be re-boiled before drinking.
It is best to drink soy milk without adding sugar, if possible, it is recommended to eliminate the bean dregs together, and the nutrition is more comprehensive!