For friends who are losing weight, it is very important to consume enough protein. Protein itself is digested and absorbed slowly, has a strong satiety effect, and can delay gastric emptying, thereby suppressing the desire to eat. In addition, protein can inhibit the secretion of hormones that synthesize fat, reducing the production of excess fat.
Insufficient protein intake during the weight loss process can also easily cause symptoms such as dry skin and hair loss. In addition to meat, eggs, and dairy, other foods rich in protein include nuts, soybeans, and soy products like tofu.
It is best to eat soybeans and other beans together.
Among all plant-based foods, only soybeans have a high protein content comparable to animal-based foods, with a protein content as high as 35% to 40%. Therefore, soybeans are known as "meat from the field," "king of plant proteins," and "green milk." The protein in beans is rich in lysine, making it an ideal food to complement the protein in grains (which have a low proportion of lysine). The fat content of soybeans is about 15% to 20%, of which 85% are unsaturated fatty acids, with linoleic acid accounting for up to 50%. In addition, they contain more phospholipids that are beneficial for cardiovascular health. If paired with other beans, they complement each other and become even more nutritious.
First, let's talk about soybeans in the vast family of beans. Bian Huawei, Deputy Director of the Nutrition Department at the Third Affiliated Hospital of Sun Yat-sen University in Guangdong, introduces that soybeans not only have the characteristics of high protein and high unsaturated fatty acids but also contain a certain amount of B vitamins and trace elements such as calcium, iron, phosphorus, potassium, sodium, magnesium, and zinc.
The nutrients in soybeans can provide sufficient raw materials for the growth and development of brain cells and ensure the smooth progress of brain cell renewal. In addition, the calcium provided by beans can improve bone density and promote bone health.
Therefore, using plant-based protein to replace some animal protein in daily life can reduce the risk of excessive animal fat intake and, to a certain extent, effectively prevent high blood pressure, lower blood lipids, and prevent cardiovascular diseases.
In addition to soybeans, which are a special type of bean, there are also other beans like mung beans and red beans. Unlike soybeans, which are characterized by high protein content and are, in a way, like eating meat, other beans are mainly starch and can be considered a staple food. They are a good partner for soybeans, and together they become a "nutrition bomb."
Special reminder: When eating soybeans, they must be cooked thoroughly. If eaten undercooked, they often cause symptoms such as nausea and vomiting, and in severe cases, can be life-threatening.
Top-grade Green Beans
Fresh beans can be eaten more in spring.
Green beans, peas, cowpeas, etc., are very seasonal ingredients in spring. They are vegetables with relatively high protein content and are also a reservoir of vitamins, minerals, and dietary fiber. Green beans are particularly rich in B vitamins. They are also a rare vegetable that is high in potassium and magnesium but low in sodium (Jiu-niang adds: dietary fiber and potassium are good for weight loss). Whether shredded and stir-fried with shredded pork or served cold with vinegar dressing, they are delicious. Similarly, long and slender cowpeas are similar to green beans and can be blanched and then served cold. They are all very suitable vegetables for spring.
Round and fresh green peas can be stir-fried or used as a side dish. Bian Huawei states that the high potassium and low sodium characteristics of peas are beneficial for the prevention and control of high blood pressure, and the rich provitamin A can be converted into vitamin A in the human body. They are rich in methionine and cysteine, which are beneficial for the growth and development of adolescents, but note that the total protein content of peas is not high, so this effect is not very significant.
Special reminder: Green beans must be cooked through before eating, otherwise they can cause poisoning. To judge if they are cooked, do not taste them randomly. You can see if the pods have changed from straight and firm to limp and weak, and if the color has changed from fresh green to dark green. Peas should not be steamed or boiled for too long, otherwise, their nutritional value will be lost.
The nutritional value of bean sprouts is top-notch.
Mung bean sprouts have a relatively high vitamin C content, and they also contain dietary fiber, B vitamins, calcium, phosphorus, potassium, sodium, and other nutrients.
Compared to mung bean sprouts, soybean sprouts have higher nutritional value. Soybean sprouts are crisp, fresh, and tender, and they also contain relatively high protein and vitamin C. He Xiaoqin, head of the Nutrition Department at Taizhou Hospital in Zhejiang Province, states that soybean sprouts also have a high content of water and dietary fiber. Overall, they have effects such as clearing heat and detoxifying, and moisturizing the skin. In addition, soybean sprouts also contain B vitamins, calcium, phosphorus, potassium, and plant protein.
He Xiaoqin especially emphasizes that although the nutritional value of soybean and mung bean sprouts is high, there is a big gap compared to soybeans and mung beans themselves. For the same 100 grams, the nutritional content of sprouts, such as protein, is only one-tenth of that of dried beans. However, after dried beans become sprouts, the content of vitamin C and others increases accordingly. He Xiaoqin especially emphasizes that the common characteristic of soybean and mung bean sprouts is that they are cool in nature, so people with a weak spleen and stomach, diarrhea patients, and patients with gastric ulcers should not eat them in large quantities.
Special reminder: When stir-frying soybean sprouts, be sure to master the cooking time. Undercooked soybean sprouts often have a slightly astringent taste. Adding vinegar can remove the astringent taste while keeping the sprouts crisp and fresh. Mung bean sprouts should be cleaned thoroughly before eating. When cooking mung bean sprouts, it's best to add a little vinegar to reduce the loss of B vitamins. When stir-frying mung bean sprouts, use a hot pan and quick stir-frying to preserve moisture and vitamin C.
Bean products are suitable for stir-frying, cooking, and making soups.
There are many types of bean products, such as tofu, bean curd skin, soy milk, yuba (dried tofu skin), and dried tofu.
There are many types of tofu alone, such as southern tofu, northern tofu, and frozen tofu. Different types of tofu are suitable for different cooking methods. Southern tofu is relatively tender and is most suitable for making soups, while northern tofu is relatively firmer and is great for braised dishes and hot pot. The so-called "silk tofu" on the market is actually southern tofu, and "egg tofu" has little to do with soybeans. It is made from water, eggs, humectants, and various seasonings. Some manufacturers now add soybeans to it. Egg tofu is similar to it and is not a genuine bean product. Dried tofu, which is firmer than tofu, is a good snack that is both filling and delicious. Buy it in small packages and carry it with you to eat anytime.
Great four-season beans