Soybean is a "cardiovascular-friendly" food, which contains six "lipid-regulating ingredients". For friends who love meat, if you add some soybeans to your daily diet instead of meat, it can help regulate blood lipids and protect cardiovascular health to some extent!
First, a soybean
Contains 6 kinds of "lipid-regulating ingredients"
1, soybean protein
The content of protein in soybean is as high as 35~40%, which is almost the most protein component in plant food raw materials. Moreover, soybean protein belongs to high-quality protein, which can be compared with meat protein, commonly known as "plant meat".
More and more studies have found that soybean protein can reduce blood lipid concentration and contribute to heart health-a study published by the University of Toronto in the Journal of American Heart Association shows that low-density lipoprotein cholesterol (LDL-C) can be reduced by 3.6-6.0% after replacing13-50g animal protein with soybean protein.
2. Soybean isoflavones
Every 100g soybean contains 128mg isoflavone, which is a phytoestrogen, which can not only promote thyroid and bile excretion, increase the metabolism of low-density lipoprotein cholesterol and stabilize the blood lipid level; It also has strong anti-oxidation ability, which can prevent low-density lipoprotein from peroxidation, reduce the deposition of "bad cholesterol" on the coronary artery wall and reduce the risk of arteriosclerosis.
3. Soybean lecithin
Lecithin, also known as "vascular cleaner", can be combined with fat to become a water-soluble substance, which can be dissolved in blood and excreted through metabolism, which can improve blood lipid, reduce blood viscosity, promote blood circulation and reduce the risk of atherosclerosis to a certain extent.
4. Phytosterols
Phytosterols in soybean are similar in structure to cholesterol, which can compete with cholesterol in intestine and reduce the absorption of cholesterol by human body, thus helping to reduce the level of cholesterol in blood. Moreover, while reducing the "bad cholesterol" in the blood of patients with hyperlipidemia, it does not affect the "good cholesterol" in the blood, and the lipid-lowering effect is more ideal.
5. Edible fiber
Soybean is rich in dietary fiber, which can not only separate and retain cholesterol in the intestine, but also accelerate intestinal peristalsis, thus reducing its absorption rate.
In addition, dietary fiber can increase the activity of cholesterol 7α- hydroxylase in liver, accelerate the conversion of cholesterol to bile acids, and inhibit the synthesis of cholesterol in liver.
6. Polyunsaturated fatty acids
The content of polyunsaturated fatty acids in soybean is more than 80%, which can promote the normal operation and metabolism of cholesterol, prevent cholesterol from depositing on the blood vessel wall, and help reduce the contents of "bad cholesterol" and total triglycerides in blood, thus reducing the risk of hyperlipidemia and atherosclerosis.
What kind of beans are soybeans?
Soybeans mainly include soybeans, black beans and mung beans, which contain almost no starch and have a high content of protein.
Mung beans, red beans, peas, broad beans, kidney beans, etc. Not within the scope of soybeans. They are called miscellaneous beans because of their high starch content.
Second, in addition to regulating blood lipids
Soybean has three advantages!
1, preventing Alzheimer's disease
Soybean fat is high-quality fat and contains a lot of unsaturated fatty acids, which is helpful to enhance brain vitality, eliminate brain fatigue, promote brain cell repair, and play a certain role in preventing Alzheimer's disease.
2. Improve female osteoporosis.
After the decline of ovarian function in middle-aged and elderly women, the level of estrogen decreases, which can lead to the negative balance of bone metabolism and the accelerated decline of bone mineral density, which is more prone to osteoporosis and fracture.
Soybean isoflavones can help reduce bone loss, increase the absorption of calcium and improve bone density by exerting estrogen-like effects.
3, auxiliary cancer prevention
More and more studies have found that eating soybeans and bean products will not only increase the risk of breast cancer, but also reduce the risk of some hormone-related cancers. This may be because soybean isoflavone has a two-way regulating effect on human body, which can keep estrogen in balance.
Three or seven models of soybean.
Nutrition is different.
There are so many benefits of soybean, but there are also many ways to eat it-directly boiled, ground into soybean milk, made into tofu, fermented and eaten ... which is more worth choosing? Coco will take you to know today ~
1, cooked soybean: it can best retain the nutrition of soybean.
Cooked soybeans include boiled soybeans (such as braised soybeans, salted soybeans, and vinegar soaked soybeans). ) and baked soybeans (products that have been baked, fried and processed by microwave). )
These two products basically retain all the nutrients of soybean, but some nutrients such as B vitamins that are afraid of heat may be lost. Most anti-nutritional factors such as antitrypsin factor and phytic acid are destroyed, which can improve the absorption rate of nutrients in human body.
2. Soymilk: The amount of water added affects the nutrients.
When the internal structure of soybean changed into soybean milk, the protein freeness increased, and the absorption rate also increased, reaching 85%.
However, it should be noted that the content of nutrients is related to the amount of water added. Generally speaking, the ratio of soybean to water is about 1 18~20. If you add too much water, the nutrients will drop under the same weight.
Tip: The bean dregs left after beating soybean milk are rich in dietary fiber, which is helpful to control blood sugar and blood lipid and prevent constipation. Its calcium content is also high, and it can be used for cooking porridge, scrambled eggs and fried shrimps.
3. Tofu: The coagulant determines the taste and nutrition.
After soybean turns into tofu, the protein digestibility can reach 92%-96%, and the calcium content will also increase. However, due to the different coagulants used, the nutritional components and taste are also different.
For example, the coagulant of Beitofu is bittern, which tastes rough, with the calcium content of1.38mg100g and the protein content of1.2g/100g. The coagulant of South Tofu is gypsum liquid, which is soft and delicate. The calcium content is116mg/100g, and the protein content is about 6.2g/ 100g.
4. Dried beancurd: A master of calcium supplementation for bean products.
The calcium content of pressed concentrated dried bean curd is outstanding among bean products, reaching as high as 1019 mg/100 g, which is about 7 times that of dried bean curd in the north and 9 times that of dried bean curd in the south, equivalent to10 cup of milk. The calcium supplement efficiency is the highest among all bean products.
5. Yuba: The content of protein increased.
Yuba is made of hot soybean milk after standing for a period of time, and a film formed on it is provoked to dry.
Compared with soybean, its protein content is greatly increased, about 5 1.6g/ 100g. In addition, it also contains vitamin B 1, vitamin B2, vitamin E, carotene, calcium, magnesium, potassium and so on. It is also very rich and belongs to bean products with high nutritional value.
It is suggested that the protein content of yuba is high, but the fat content is not low. 100g The heat of yuba is about equivalent to 4 bowls of rice, so be sure to control the amount when eating.
6. Fermented bean products: a good source of vitamin B 12.
Fermented bean products include fermented bean curd, soybean paste, fermented soybean and natto. Due to the fermentation of microorganisms, anti-nutritional factors are decomposed, and the digestion and absorption rate are greatly improved; In addition, the activity of isoflavones increased during fermentation, and vitamin B 12 was newly produced.
Note: the salt content of fermented bean products is generally high, so the salt content should be reduced appropriately when eating.
7. Bean sprouts: The vitamin content is greatly increased.
After soybean germination, the vitamin content has been greatly improved. For example, vitamin C, which is basically not contained in soybeans, can reach 9 ~ 21mg in soybean sprouts; The content of vitamin B2 in soybean sprouts is about 3 times that of soybean. Folic acid levels are also more than three times that of soybeans.
In addition, after soybean germination, part of protein will be decomposed into essential amino acids, which is beneficial to absorption, and it is not easy to cause flatulence and other gastrointestinal discomfort after eating, so it is more suitable for middle-aged and elderly people with weak gastrointestinal function.
skill
"Dietary Guidelines for China Residents" recommends that each person consume 30-50 grams of soybeans or a considerable amount of bean products, about 500-800 ml of soybean milk every day; Tofu 200g fermented bean products 5- 10g. You can choose according to your personal preference, but there are two points to pay attention to when eating:
① Don't overdo it. Excessive consumption of soybeans and their products may affect digestion and cause symptoms such as bloating and diarrhea. Everyone must pay attention to controlling the quantity.
② Not everyone is suitable. The content of protein, potassium and purine in bean products is high, and patients with gout, acute pancreatitis, chronic nephropathy, chronic gastropathy, hyperuricemia, hyperkalemia and urinary calculi are not recommended to eat or eat bean products in large quantities.