Soybeans grow like plump pearls on the earth, they are rich in protein, and are known as "meat that grows from the soil" and "plant-based meat", adding color to our healthy life.
"The Yellow Emperor's Neijing: Su Wen" has a saying that "grains should be raised, and beans are not good", which means that cereals are very nutritious, but they will be more balanced when paired with beans.
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Who are the members of the soybean family? Why is it called "plant-based meat"? How to eat soybeans healthier?
Today, let's explore the secrets of soybeans with the editors.
A member of the soybean family
Soybeans include soybeans, green beans, black beans and other dried beans with high protein content (>35%), which can usually be made into non-fermented soy products such as tofu, soy milk, dried tofu, shredded tofu, tofu brain, fragrant dried beans, etc., and can also be made into fermented soy products such as fermented bean curd and tempeh.
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The magic of "plant-based meat"
Soybeans mainly provide high-quality protein, and the fat is mainly unsaturated fatty acids, which help lower cholesterol and maintain cardiovascular health. Soybeans contain calcium, potassium, vitamins, etc., and are suitable for all people to eat.
Soybeans are also rich in phytochemicals, such as soybean isoflavones, saponins, sterols, lecithin, oligosaccharides, phytic acid, etc., all of which have special physiological effects. Eating soybeans and their products is beneficial to children's growth and development.
Recommended intake of soybeans for children and adolescents of different ages
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Soybeans and their products are an important food source of protein for vegetarians, and should be consumed in sufficient amounts every day, with an average daily intake of 50~80 grams for vegan people and 25~60 grams for ovo-lacto-vegetarian people.
People who consume too much meat can replace some meat with soybeans and their products, which not only ensures high-quality protein intake, but also reduces the health risks caused by excessive meat intake.
People with high blood pressure, hyperlipidemia, type 2 diabetes, cardiovascular diseases, etc., if there are no dietary contraindications, can increase the intake of soybeans and their products.
In the process of processing, making and cooking soybean products such as tofu and dried tofu, the purine content has been reduced, and people with hyperuricemia and gout patients can eat it in moderation.
Pacman tips
It is recommended that adults consume an average of 15~25 grams of soybeans or equivalent soybean products per day, and different soybeans and their products can be selected for three meals a day.
20 grams of soybeans is equivalent to about 60 grams of northern tofu, about 110 grams of southern tofu, about 45 grams of dried tofu, and about 300 grams of soy milk.
Legumes food interchange diagram by protein content
Although there is very little vitamin C in soybeans or mung beans, the amount of vitamin C increases when soybeans are made into soybean sprouts, or mung beans are made into mung bean sprouts. When there are few fresh vegetables in winter, you can eat more soybean sprouts or mung bean sprouts as a good source of vitamin C.
Comparison of nutrient content of dried beans and bean sprouts (per 100g edible portion)
Please note
Drinking raw soy milk or unboiled soy milk may cause poisoning, so raw soy milk needs to be boiled over high heat first, and then boiled over low heat for about 5 minutes to destroy harmful substances such as anti-nutritional factors.
When cooking and eating soybeans and their products, less oil, salt and sugar should be used.
Source: Henan CDC