哥 林 多 前 书 10:31 [hgb] 所 以 你 们 或 吃 或 喝 , 无 论 作 什 么 , 都 要 为 荣 耀 神 而 行 。
1 Corinthians 10:31 [kjv] Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.
LEBIH 9- Grains
五谷杂粮
LEBHI 9-3.
Soybeans
黄豆
黄豆食材简介
又名大豆、黄大豆、枝豆、菜用大豆。
大豆,为豆科大豆属一年生草本植物,原产中国。根据大豆的种皮颜色和粒形分为五类:黄大豆、青大豆、黑大豆、其他大豆(种皮为褐色、棕色、赤色等单一颜色的大豆)、饲料豆(一般籽粒较小,呈扁长椭圆形,两片子叶上有凹陷圆点,种皮略有光泽或无光泽)。中国自古栽培,至今已有5000年的种植史。现在中国普遍种植,在东北、华北、陕、川及长江下游地区均有出产,以长江流域及西南栽培较多,以东北大豆质量最优。世界各国栽培的大豆都是直接或间接由中国传播出去的。由于它的营养价值很高,被称为“豆中之王”、“田中之肉”、“绿色的牛乳”等,是数百种天然食物中最受营养学家推崇的食用。
营养价值
1、黄豆含蛋白质40%左右,在量和质上均可与动物蛋白比美,500克黄豆的蛋白质含量相当于1500克鸡蛋,或6000克牛奶,或1000克瘦猪肉,所以黄豆有“植物肉”及“绿色乳牛”之誉。
2、黄豆蛋白质中所含必需氨基酸较全,尤其富含赖氨酸,正好补充谷类赖氨酸不足的缺陷,而黄豆中缺乏的蛋氨酸,又可得到谷类的补充。
3、黄豆脂肪含量为18—20%,在豆类中占首位,出油率达20%。另外,比动物性脂肪优越之点是含胆固醇少,而富含亚麻油酸及亚麻油稀酸,这类不饱和脂肪酸使黄豆具有降低胆固醇的作用;卵磷脂也较多,这对神经系统的发育有重要意义。
4、含钾、钠等无机盐、某些必需微量元素、属异黄酮类的大豆黄酮苷(包括金雀异黄素)、染科木苷以及大豆皂苷。干黄豆内虽不含维生素C,但发芽后能产生维生素C,在蔬菜淡季,可补充食用。另外,黄豆还含有维生素A、B、D、E及钙、磷、铁等矿物质。
5、黄豆加工后的各种豆制品,不但蛋白质含量高,并含有多种人体不能合成而又必需的氨基酸,胆固醇含量中豆腐的蛋白质消化率高达95%,为理想的补益食疗之品。
需要注意的是,生黄豆中,含有抗胰蛋白酶因子,影响人体对黄豆内营养成分的吸收。所以食用黄豆及豆制食品,烧煮时间应长于一般食品,以高温来破坏这些因子,提高黄豆蛋白的营养价值。
食用功效
1、增强机体免疫功能:大豆含有丰富的蛋白质,含有多种人体必需的氨基酸,可以提高人体免疫力。
2、防止血管硬化:黄豆中的卵磷脂可除掉附在血管壁上的胆固醇,防止血管硬化,预防心血管疾病,保护心脏。大豆中的卵磷脂还具有防止肝脏内积存过多脂肪的作用,从而有效地防治因肥胖而引起的脂肪肝。
3、通导大便:大豆中含有的可溶性纤维,既可通便,又能降低胆固醇含量。
4、降糖、降脂:大豆中含有一种抑制胰酶的物质,对糖尿病有治疗作用。大豆所含的皂甙有明显的降血脂作用,同时,可抑制体重增加。
5、大豆异黄酮是一种结构与雌激素相似,具有雌激素活性的植物性雌激素,能够减轻女性更年期综合征症状、延迟女性细胞衰老、使皮肤保持弹性、养颜、减少骨丢失,促进骨生成、降血脂等。
适用人群
一般人群均可食用。
禁忌人群
急性胃炎和慢性浅表性胃炎患者不宜食用。
选购技巧
1、查看标签:选购预包装黄豆时,留意标签是否清晰完整,所含信息是否齐全(是否包含产品名称、产地、生产日期、产地、净含量、保质期、厂家信息、生产许可证编号等)。
2、看外观:优质的黄豆颜色明亮,呈青绿色,自然有光泽,颗粒饱满、大小均匀,很少破碎,无虫洞,不含杂质。放置时间长、不新鲜的黄豆颜色深浅不一,豆粒干瘪有皱纹,颗粒大小不均,饱满度差,破碎多,有杂质。仔细观察时,有的黄豆表面有小的虫洞,且底部有很多虫屎等小颗粒的,多半是生虫的黄豆,也不宜选购。
3、闻气味:向黄豆哈一口热气并立即闻一下,优质的黄豆具有清香味。陈旧的黄豆微有异味或有霉变味等不正常的气味。被试剂污染的黄豆有很强的刺激性气味。
4、凭手感:消费者在选购黄豆时,可用手伸进黄豆口袋中,优质的黄豆质地干燥,水分低,颗粒饱满。如果购买的黄豆,手感较凉,摸完有潮湿感,则说明黄豆水分较高,这样的容易受潮发霉,尽量避免购买此类黄豆。
5、看质地:优质的黄豆质地坚硬,手捏不易破碎。劣质的黄豆,质地松脆,很容易被捏碎。
6、浸水试验辨好坏:取少量买来的黄豆倒在淡盐水里,完全浸没在水中就是好的黄豆,浮在水面是不好的黄豆。
Introduction of soybean ingredients
Also known as soybean, yellow soybean, branch bean, vegetable soybean.
Soybean is an annual herb of the genus Soybean, which is native to China country. According to the seed coat color and grain shape of soybeans, soybeans are divided into five categories: yellow soybeans, green soybeans, black soybeans, other soybeans (soybeans with single-color seed coats such as brown, brown, red, etc.), and feed beans (generally, the seeds are small in size and in Flat long oval, with sunken dots on two cotyledons, seed coat slightly glossy or dull). It has been cultivated in China country since ancient times, and it has a planting history of 5,000 years. Now it is widely planted all over the country, and it is produced in Northeast China, North China, Shaanxi, Sichuan and the lower reaches of the Yangtze River. The Yangtze River Basin and Southwest China are more cultivated, and the quality of soybeans in Northeast China is the best. Soybeans cultivated in various countries in the world are directly or indirectly spread from our country. Because of its high nutritional value, it is known as the "King of Beans", "Tanaka's Meat", "Green Milk", etc. It is the most popular food among hundreds of natural foods by nutritionists.
Nutritional value
1. Soybeans contain about 40% protein, which can be compared with animal protein in terms of quantity and quality. The protein content of 500 grams of soybeans is equivalent to 1500 grams of eggs, or 6000 grams of milk, or 1000 grams of lean pork, so soybeans have "vegetable meat". "And the reputation of "green dairy cow".
2. The essential amino acids contained in soybean protein are relatively complete, especially rich in lysine, which just complements the deficiency of gluten lysine, and the lack of methionine in soybean can be supplemented by cereals.
3. The fat content of soybean is 18-20%, ranking first among beans, and the oil yield is 20%. In addition, it is superior to animal fats in that it contains less cholesterol, but is rich in linoleic acid and linolenic acid. These unsaturated fatty acids make soybeans have the effect of lowering cholesterol; there are also more lecithins, which are harmful to the nervous system. Development is important.
4. Contains potassium, sodium and other inorganic salts, some essential trace elements, daidzein glycosides (including genistein), genistein and soybean saponins belonging to isoflavones. Although dry soybeans do not contain vitamin C, they can produce vitamin C after germination, which can be supplemented in the off-season of vegetables. In addition, soybeans also contain vitamins A, B, D, E and minerals such as calcium, phosphorus, and iron.
5. All kinds of soybean products after soybean processing not only have high protein content, but also contain a variety of amino acids that cannot be synthesized by the human body but are necessary. The protein digestibility of tofu in the cholesterol content is as high as 95%, which is an ideal nutritional supplement.
It should be noted that raw soybeans contain antitrypsin factors, which affect the body's absorption of nutrients in soybeans. Therefore, when eating soybeans and soybean products, the cooking time should be longer than that of ordinary foods, and high temperature will destroy these factors and improve the nutritional value of soybean protein.
Edible effect
1. Enhance the immune function of the body: Soybean is rich in protein and contains a variety of essential amino acids, which can improve the body's immunity.
2. Prevent arteriosclerosis: The lecithin in soybean can remove cholesterol attached to the blood vessel wall, prevent arteriosclerosis, prevent cardiovascular disease, and protect the heart. The lecithin in soybean also has the effect of preventing excessive fat accumulation in the liver, thereby effectively preventing and treating fatty liver caused by obesity.
3. Facilitate bowel movement: The soluble fiber contained in soybean can not only laxative but also lower cholesterol content.
4. Hypoglycemic and lipid-lowering: Soybean contains a substance that inhibits pancreatic enzymes, which has a therapeutic effect on diabetes. The saponins contained in soybean have obvious hypolipidemic effect, and at the same time, can inhibit weight gain.
5. Soy isoflavones are phytoestrogens with estrogenic activity similar to estrogen, which can alleviate symptoms of menopausal syndrome, delay female cell aging, keep skin elastic, improve skin, reduce bone loss, and promote bone loss. production, hypolipidemic, etc.
For people
suitable for majority of the people.
Taboo crowd
Patients with acute gastritis and chronic superficial gastritis should not eat.
Buying skills
1. Check the label: When purchasing prepackaged soybeans, pay attention to whether the label is clear and complete, and whether the information contained therein is complete (whether it includes the product name, place of origin, production date, place of origin, net content, shelf life, manufacturer information, production license number, etc.) .
2. Look at the appearance: high-quality soybeans are bright in color, blue-green, naturally shiny, full of particles, uniform in size, rarely broken, free of worm holes, and free of impurities. Soybeans that have been placed for a long time and are not fresh have different colors, the beans are dry and wrinkled, the particle size is uneven, the plumpness is poor, there are many broken pieces, and there are impurities. When carefully observed, some soybeans have small wormholes on the surface, and there are many small particles such as insect excrement at the bottom, which are mostly insect-infested soybeans and should not be purchased.
3. Smell the smell: take a breath of heat to the soybean and smell it immediately, the high-quality soybean has a clear fragrance. Old soybeans have a slightly peculiar smell or an abnormal smell such as mildew. Soybeans contaminated with reagents have a strong pungent odor.
4. By hand feel: When consumers buy soybeans, they can put their hands into the soybean pockets. High-quality soybeans are dry in texture, low in moisture and full of particles. If the purchased soybeans feel cool to the touch and feel moist after touching, it means that the soybeans have high moisture content, which is easy to get damp and moldy. Try to avoid buying such soybeans.
5. Look at the texture: high-quality soybeans have a hard texture and are not easily broken by hand. Inferior soybeans have a crunchy texture and are easily crushed.
6. Water immersion test to identify good or bad: Take a small amount of purchased soybeans and pour them into light salt water. If they are completely immersed in water, they are good soybeans, and if they float on the water, they are bad soybeans.
黄豆的营养成分列表
[ 每100克的营养成分含量 ]
基本营养
能量 345 千卡
蛋白质 22 克
脂肪 2.6 克
碳水化合物 60.7 克
粗纤维 25.1 克
脂类
单不饱和脂肪酸 0.226 克
多不饱和脂肪酸 1.118 克
多不饱和脂肪酸占总脂肪酸的比例 55.5 %
反式脂肪酸 克
反式脂肪酸占总脂肪酸的比例 %
胆固醇 毫克
植物固醇 毫克
胡萝卜素 微克
叶黄素类 微克
番茄红素 微克
矿物质
钙 166 毫克
镁 222 毫克
钠 12 毫克
钾 1042 毫克
磷 488 毫克
硫 135.052 毫克
氯 18.504 毫克
铁 7.01 毫克
碘 微克
锌 2.83 毫克
硒 12.8 微克
铜 0.639 毫克
锰 1.286 毫克
氟 微克
维生素
维生素A 1.8 微克
维生素C 毫克
维生素D 微克
维生素E 毫克
维生素K 微克
维生素P(类黄酮) 0.42 毫克
维生素B1(硫胺素) 0.69 毫克
维生素B2(核黄素) 0.33 毫克
维生素B3(烟酸) 2.43 毫克
维生素B4(胆碱) 毫克
维生素B5(泛酸) 0.734 毫克
维生素B6 0.442 毫克
维生素B7(生物素) 微克
维生素B9(叶酸) 389 微克
维生素B12 微克
维生素B14(甜菜碱) 毫克
氨基酸
亮氨酸 1756 毫克
蛋氨酸 331 毫克
苏氨酸 926 毫克
赖氨酸 1510 毫克
色氨酸 260 毫克
缬氨酸 1151 毫克
组氨酸 612 毫克
异亮氨酸 972 毫克
苯丙氨酸 1190 毫克
Nutrition Facts List of Soybeans
[Nutrition content per 100g]
basic nutrition
Energy 345 kcal
22 grams of protein
Fat 2.6 g
Carbohydrates 60.7 g
Crude Fiber 25.1 g
lipids
Monounsaturated Fatty Acids 0.226 g
Polyunsaturated Fatty Acids 1.118 g
Polyunsaturated fatty acids as a percentage of total fatty acids 55.5 %
trans fatty acid grams
Trans fatty acids as % of total fatty acids
Cholesterol mg
Plant sterols mg
Carotene mcg
Lutein micrograms
Lycopene mcg
minerals
Calcium 166 mg
Magnesium 222 mg
Sodium 12 mg
Potassium 1042 mg
Phosphorus 488 mg
Sulfur 135.052 mg
Chlorine 18.504 mg
Iron 7.01 mg
Iodine mcg
Zinc 2.83 mg
Selenium 12.8 mcg
Copper 0.639 mg
Manganese 1.286 mg
Fluorine micrograms
vitamins
Vitamin A 1.8 mcg
Vitamin C mg
Vitamin D mcg
Vitamin E mg
Vitamin K mcg
Vitamin P (flavonoids) 0.42 mg
Vitamin B1 (thiamine) 0.69 mg
Vitamin B2 (riboflavin) 0.33 mg
Vitamin B3 (niacin) 2.43 mg
Vitamin B4 (choline) mg
Vitamin B5 (pantothenic acid) 0.734 mg
Vitamin B6 0.442 mg
Vitamin B7 (Biotin) mcg
Vitamin B9 (folic acid) 389 mcg
Vitamin B12 mcg
Vitamin B14 (betaine) mg
amino acid
Leucine 1756 mg
Methionine 331 mg
Threonine 926 mg
Lysine 1510 mg
Tryptophan 260 mg
Valine 1151 mg
Histidine 612 mg
Isoleucine 972 mg
Phenylalanine 1190 mg
LYDIA ENOCH HOMESCHOOL UNION