1, master of dietary fiber: edamame, bean dregs. Soybean edamame is a fresh leguminous vegetable harvested when soybean is immature. It is not only rich in plant protein, but also high in potassium, magnesium and B vitamins. It is particularly worth mentioning that the dietary fiber content of tender soybean is as high as 4.0%, far exceeding high-fiber vegetables such as mustard, spinach, amaranth and celery stalks, and it is the fiber champion in vegetables.

2, calcium: tofu, yuba, dried tofu, tofu skin and so on. The calcium content of soybean itself is not high, but calcium-containing coagulants need to be added when making tofu, tofu skin and dried tofu, thus creating a large number of "calcium supplement experts". Different bean products have different ways to eat. Beidoufu is hard and tough, suitable for frying and stuffing. South tofu is delicate in texture and tender and smooth in taste, which is suitable for cold salad, braised and soup.

3, vitamin C master: bean sprouts. After soybean germination, the nutrition is very different from before, especially the vitamin C content. There is almost no vitamin C in soybean, but it contains 9 ~ 2 1mg per 100g bean sprouts. In addition, after soybean germination, a part of protein will be decomposed into various amino acids necessary for human body, which is more conducive to absorption.

4, mineral master: fermented bean products (soybean paste, lobster sauce, tofu milk, etc. ). After soybean fermentation, not only a considerable amount of B vitamins are produced, but protein also becomes more digestible peptides and amino acids, which are more delicious. In addition, after fermentation, the soluble minerals in beans increased by 2~3 times. With the help of amino acids and peptides, the utilization rate of minerals such as calcium and phosphorus in soybeans that are difficult for human body to absorb increased by 30%~50%.

Eggs and beans supplement high-quality protein;

Protein is the key substance of human immune system, and the essence of antibody is protein substance with special function. Therefore, we must ensure that we always take a certain amount of high-quality protein from food. High-quality protein mainly comes from milk, eggs, fish and shrimp, lean meat, soybeans and products.

Among plant proteins, the benefits of soybean protein are known to everyone in the world, but there are still many substances in soybean that can improve immunity, such as saponins with antiviral effect and lectins that activate the immune system. On weekdays, if possible, you can squeeze your own soy milk and drink it at home, which is both environmentally friendly and healthy. Try not to choose fried bean products such as fried tofu. Tofu, shredded tofu, tofu skin, dried tofu and soybean milk are all very good.

Refer to the above? People's Network-Bean products, nutrition has its own specialties.