Listening to some doctors say, drink more soy milk will be fat, especially add peanuts, walnuts and other high-fat ingredients to beat out the soy milk is more so. Soymilk is indeed nutritious and delicious, how to drink to avoid the problem of obesity?
When it comes to this topic, it must be clear that a basic truth: a kind of food is fat, not whether it is "fattening food", but how you go to eat it - how to eat, how much to eat, when to eat, and how to eat other things! How to eat, how much to eat, when to eat, and how to match it with other things.
The nuts are nutritious, but you can't put too much
The raw material of soy milk itself is soybeans. Soybeans contain about 16% to 18% fat, and can be squeezed to make soybean oil, but are still not a high-fat food. The beans used to make soymilk are usually on the lower fat side than those used to extract the oil, and can be considered at no more than 16 percent fat.
Soybeans made into soymilk, the normal situation is 1 cup of dry beans and 10 cups of water (this is home made thick soymilk, outside the sale of soymilk is often 1 times the dry beans and 20 times the water), then a bowl of soymilk is about 300 ml, which contains about 30 grams of the contents of the beans, containing about 4.8 grams of fat. By comparison, half a kilogram of whole milk has 7.5 grams of fat, which is higher than the amount in soymilk. So, pure soy milk can't be said to be a fattening food, and it can even be said to be on the low side of protein drinks in terms of energy, which is good for weight control.
If you add half of the peanuts when you beat the soy milk, things change. The fat content of peanuts is about 40%, the same ratio of beans to water, out of a bowl of soymilk in the fat content becomes 8.4 grams, this value is higher than the amount of fat in milk. If the peanuts are replaced by walnuts and soybeans with it, the value will become 11.4 grams.
So, in the production of soybean milk, must pay attention to, to soybean (soybean, black beans or green beans), a small amount with other high-fat nuts (peanuts, walnuts, pine nuts, almonds, cashews, etc.), you can get a variety of raw materials nutrients at the same time, the control of soybean milk, the total amount of fat.
Soymilk thinner, just one bowl a day
The doctor's concern is that many families make soymilk with a bean-to-water ratio of not 1:9-10, but with only four or five times as much water. In such cases, the fat content in a bowl of thick milk obviously increases exponentially.
Traditionally, soymilk is a thinner protein drink and is not supposed to be a sticky paste. In this case, it is so low in fat that there is no need to consider the so-called fattening problem. The fat content of commercially available soy milk is lower than that of cow's milk.
Because most people don't have a concept of quantity, and home-made soymilk is often made with the aim of achieving a thicker flavor, the number of ingredients can easily exceed the appropriate range. From this point on, buying bags of beans and rationing them out each time is a safer way to go.
With a certain consistency, it's also important to consider what the total amount you drink each day is. If you drink a bowl of soy-peanut soymilk (300 grams), you get fat equivalent to 10.5 percent of the normal amount of fat a day for a light-worked man, which is not considered excessive.
So, if you only drink a bowl of normal concentration of soy milk every day, even if you add peanuts and walnuts and other ingredients, you don't have to worry too much about the problem of weight gain. If you drink one cup after another because it tastes good, you'll end up with too much total fat, which is likely to lead to weight gain.
Good balance, the total amount does not exceed the standard
Even if from the soymilk inside the intake of some fat, does not necessarily bring the result of weight gain, the key is the total energy throughout the day there is no increase.
This is because we eat a lot of other things every day besides soy milk. If there is no reduction in other things, yet there is an additional increase in soymilk, the result will be an increase in total energy. At the same time if there is no increase in exercise, the result will inevitably be an accumulation of fat and weight gain.
It's like saying that a person with a busy work schedule has a full schedule every morning, afternoon and evening. To add an extra task, one can only cancel a certain task that was originally scheduled at the corresponding time. The same goes for our total energy intake, which must be controlled throughout the day in order not to gain weight.
The so-called improvement of nutrition is to replace those things that are low in nutritional value with those that are good in nutrition, and when you drink soymilk, you have to cut down on other foods. If there is more fat in soymilk, the fat in other foods should be reduced accordingly. For example, one of the stir-fried vegetables at noon should be replaced with cold vegetables, the fat share of the stir-fried vegetable oil to even out for soybean milk.
As long as you master these three basic principles, you can enjoy soy milk food without the risk of getting fat. If you can make use of the soybean residue, use its satiety, reduce the number of other foods, and then increase the appropriate exercise, but also can play a very good role in weight loss it