Black beans belong to soybeans, similar to soybeans and green beans. The content of protein is as high as 36%, and it contains a variety of fatty acids, phytosterols, a large number of minerals and rich vitamins E and B, soybean isoflavones and dietary fiber.
Soybean is rich in nutrition, but not everyone likes it, and it is not without problems.
Eating whole black beans is easy to flatulence.
Bean foods such as black beans contain more dietary fiber. Whole beans produce a lot of gas when digested, and some people are prone to flatulence or abdominal pain after eating them.
The phytic acid content in black beans is high.
Black beans, like other grains, contain phytic acid, which is a substance that affects calcium absorption. Excessive consumption will affect the absorption of calcium, iron and zinc.
Raw beans or soybean milk contain nutritional antagonists.
Raw soybean or traditional raw soybean milk contains trypsin inhibitor and saponin, which not only has strong bean smell, but also affects the absorption of protein, and even causes abdominal pain and severe diarrhea, so it must be thoroughly heated before eating.
What is the best way to eat soybeans? There are actually many ways to be delicious and nutritious!
come into bud
Germination is one of the best ways to remove phytic acid from black beans and make them more nutritious. Germination can remove phytic acid from black beans, reduce calories, and significantly increase chlorophyll, carotene, calcium and vitamin C. Black bean seedlings are more conducive to supplementing calcium and vitamin C.
ferment
It is another good way to remove phytic acid from black beans, increase their nutrition and ferment them. For example, lobster sauce made of black beans is a kind of food with both medicine and food.
Make tofu
Using black beans to make tofu can make you eat a pure natural soybean aroma, with elastic texture and rich nutrition. After making tofu, not only the content of protein is close to that of meat, but also the calcium and magnesium are obviously increased, so it is one of the first choice foods for calcium supplementation! Even if you can't make tofu, you can make "egg black tofu" with cooked black soybean milk and egg white, which will make protein better in structure and more tender in taste.
Grain and bean collocation
Black beans, like other beans, have a slightly lower methionine content. If mixed with cereals, the short-board effect of amino acids can be avoided, and the biological potency of protein is higher. For example, black rice, black beans, black soybean milk, black bean dregs and corn flour are all very good nutritious foods. In addition, the filtered black bean dregs of soybean milk can also be made into black bean porridge and black bean dregs, which is more reasonable in nutrition!
There is a better way: black bean sesame soybean milk.
Get ready:
60 grams of black beans, 30 grams of black sesame seeds, and appropriate amount of water.
Do the following:
1, prepare black beans and black sesame seeds.
2. Soak black beans in proper amount of water for one night until they swell. Clean black sesame seeds, put them into the soymilk machine together with the soaked black beans, and add enough water according to the water level of the soymilk machine.
3. Start the soymilk function of the soymilk machine.
The pictures in this article are all from the internet, and I would like to express my gratitude to the picture authors!