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.


LEBHI 5    Home Made Organic Food Material  

                 自制有机食品

LEBHI 5-1.

Homemade Organic Tofu

自制有机豆腐

自制有机豆腐是使用有机黄豆,有机白醋和山泉水,通过特别工艺制作而成的。

 

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,原产我国。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)。我国自古栽培,至今已有5000年的种植史。现在全国普遍种植,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我国传播出去的。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。

Homemade organic tofu is made using organic soybeans, organic white vinegar and mountain spring water through a special process.

 

Introduction to Soybean Ingredients

 

Also known as soybeans, yellow soybeans, branch beans, vegetable soybeans.

 

Soybean is an annual herbaceous plant belonging to the leguminous family, which is native to my country. Soybeans are divided into five categories according to their seed coat color and grain shape: yellow soybeans, green soybeans, black soybeans, other soybeans (single-colored soybeans with brown, brown, and red seed coats), and feed beans (generally smaller grains, showing Oblate and oblong, with sunken dots on two cotyledons, and the seed coat is slightly shiny or dull). It has been cultivated since ancient times in my country, and it has been cultivated for 5000 years. It is now widely planted throughout the country, and it is produced in the Northeast, North China, Shaanxi, Sichuan and the lower reaches of the Yangtze River. It is mostly cultivated in the Yangtze River Basin and the Southwest, and the Northeast soybean has the best quality. Soybeans cultivated in countries all over the world are directly or indirectly spread from our country. Because of its high nutritional value, it is called "the king of beans", "the meat of the field", "green milk" and so on. It is the most respected food among hundreds of natural foods.

 

Nutritional value

 

1. Soybean contains about 40% protein, which is comparable to animal protein in both quantity and quality. The protein content of 500 grams of soybean 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 Cow".

2. Soybean protein contains more essential amino acids, especially rich in lysine, which just complements the deficiency of lysine deficiency in cereals, and the lack of methionine in soybeans can be supplemented by cereals.

3. Soybeans have a fat content of 18-20%, occupying the first place in beans, with an oil yield of 20%. In addition, the advantage over animal fat is that it contains less cholesterol, and is rich in linoleic acid and linoleic acid. These unsaturated fatty acids make soybeans have a cholesterol-lowering effect; there are also more lecithins, which are harmful to the nervous system. Development is important.

4. Contains inorganic salts such as potassium and sodium, certain essential trace elements, daidzein (including genistein) that is isoflavones, lignoside and soy saponin. Although dried soybeans do not contain vitamin C, they can produce vitamin C after germination. They can be supplemented during the off-season of vegetables. In addition, soybeans also contain vitamins A, B, D, E, calcium, phosphorus, iron and other minerals.

5. Various soy products processed from soybeans not only have high protein content, but also contain a variety of essential amino acids that cannot be synthesized by the human body. The protein digestibility of tofu in the cholesterol content is as high as 95%, which is an ideal tonic food.

It should be noted that raw soybeans contain antitrypsin factors, which affect the body's absorption of nutrients in soybeans. Therefore, the cooking time of soybeans and soybean-based foods should be longer than ordinary foods, and high temperature is used to destroy these factors and improve the nutritional value of soybean protein.

 

Edible effect

 

1. Enhance the body's immune function: Soybeans are rich in protein and contain a variety of essential amino acids, which can improve human immunity.

2. Prevent vascular sclerosis: the lecithin in soybeans can remove cholesterol attached to the blood vessel wall, prevent vascular sclerosis, prevent cardiovascular disease, and protect the heart. The lecithin in soybeans also has the effect of preventing excessive fat accumulation in the liver, thus effectively preventing and treating fatty liver caused by obesity.

3. Tongtong stool: The soluble fiber contained in soybeans can both laxative and reduce cholesterol content.

4. Reduce blood sugar and lipid: Soybean contains a substance that inhibits pancreatin, which has a therapeutic effect on diabetes. The saponins contained in soybeans have a significant effect on lowering blood lipids, and at the same time, they can inhibit weight gain.

5. Soy isoflavones are phytoestrogens with a structure similar to estrogen and have estrogenic activity. They can alleviate the symptoms of female menopausal syndrome, delay female cell aging, maintain skin elasticity, nourish skin, reduce bone loss, and promote bone Generates, lowers blood lipids, etc.

 

For people

 

suitable for majority of the people.

 

Taboo people

 

Patients with acute gastritis and chronic superficial gastritis should not eat it.

 

Buying skills

 

1. Check the label: When purchasing pre-packaged soybeans, pay attention to whether the label is clear and complete, and whether the information contained is complete (whether it contains the product name, place of production, production date, place of production, net content, shelf life, manufacturer information, production license number, etc.) .

2. Look at the appearance: high-quality soybeans are bright in color, greenish green, naturally shiny, full of grains, uniform in size, rarely broken, no wormholes, and no impurities. Long-standing, stale soybeans have different color shades, dry bean grains with wrinkles, uneven particle size, poor plumpness, many broken pieces, and impurities. When carefully observed, some soybeans have small wormholes on the surface and many small particles such as worm excrement at the bottom. Most of them are worm-bearing soybeans.

3. Smell the smell: take a breath of heat to the soybeans and smell it immediately. The high-quality soybeans have a clear fragrance. The stale soybeans have a slight peculiar smell or an abnormal smell such as moldy smell. Soy beans contaminated by the reagent have a strong pungent smell.

4. Handle by hand: When consumers buy soybeans, they can put their hands into the pockets of soybeans. The high-quality soybeans are dry in texture, low in moisture, and full of particles. If you buy soybeans that feel cooler to the touch and have a damp feel after touching, it means that the soybeans have a high moisture content, which is prone to damp and mold. Try to avoid buying such soybeans.

5. Look at the texture: high-quality soybeans are hard in texture and not easily broken by hand. Inferior soybeans have a crunchy texture and are easily crushed.

6. Water immersion test to distinguish good from bad: take a small amount of soy beans bought and pour them in light salt water. Soy beans are good if they are completely immersed in water, and bad soya beans are floating on the water.


豆腐的营养成分列表

[ 每100克的营养成分含量 ]

 

基本营养

能量 82 千卡

蛋白质 8.1 克

脂肪 3.7 克

碳水化合物 4.2 克

粗纤维 0.4 克

 

脂类

单不饱和脂肪酸 0.8 克

多不饱和脂肪酸 2.1 克

多不饱和脂肪酸占总脂肪酸的比例 60.7 %

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 164 毫克

镁 27 毫克

钠 7.2 毫克

钾 125 毫克

磷 119 毫克

硫 73.4 毫克

氯 11.1 毫克

铁 1.9 毫克

碘 微克

锌 1.11 毫克

硒 2.3 微克

铜 0.27 毫克

锰 0.47 毫克

氟 微克

 

维生素

维生素A 49.8 微克

维生素C 毫克

维生素D 微克

维生素E 2.71 毫克

维生素K 微克

维生素P(类黄酮) 46.3 毫克

维生素B1(硫胺素) 0.04 毫克

维生素B2(核黄素) 0.03 毫克

维生素B3(烟酸) 0.2 毫克

维生素B4(胆碱) 26.5 毫克

维生素B5(泛酸) 0.133 毫克

维生素B6 0.03 毫克

维生素B7(生物素) 7.2 微克

维生素B9(叶酸) 39.8 微克

维生素B12 微克

维生素B14(甜菜碱) 毫克

 

氨基酸

亮氨酸 754 毫克

蛋氨酸 147 毫克

苏氨酸 386 毫克

赖氨酸 586 毫克

色氨酸 167 毫克

缬氨酸 463 毫克

组氨酸 323 毫克

异亮氨酸 461 毫克

苯丙氨酸 507 毫克

Nutrition Facts List of Tofu

[Nutrition content per 100g]

 

basic nutrition

Energy 82 kcal

Protein 8.1 g

Fat 3.7 g

Carbohydrates 4.2 g

Crude fiber 0.4 g

 

lipids

Monounsaturated Fatty Acids 0.8 g

Polyunsaturated Fatty Acids 2.1 g

Polyunsaturated fatty acids as a percentage of total fatty acids 60.7 %

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 164 mg

Magnesium 27 mg

Sodium 7.2 mg

Potassium 125 mg

Phosphorus 119 mg

Sulfur 73.4 mg

Chlorine 11.1 mg

Iron 1.9 mg

Iodine mcg

Zinc 1.11 mg

Selenium 2.3 mcg

Copper 0.27 mg

Manganese 0.47 mg

Fluorine micrograms

 

vitamins

Vitamin A 49.8 mcg

Vitamin C mg

Vitamin D mcg

Vitamin E 2.71 mg

Vitamin K mcg

Vitamin P (flavonoids) 46.3 mg

Vitamin B1 (thiamine) 0.04 mg

Vitamin B2 (riboflavin) 0.03 mg

Vitamin B3 (niacin) 0.2 mg

Vitamin B4 (choline) 26.5 mg

Vitamin B5 (pantothenic acid) 0.133 mg

Vitamin B6 0.03 mg

Vitamin B7 (Biotin) 7.2 mcg

Vitamin B9 (folic acid) 39.8 mcg

Vitamin B12 mcg

Vitamin B14 (betaine) mg

 

amino acid

Leucine 754 mg

Methionine 147 mg

Threonine 386 mg

Lysine 586 mg

Tryptophan 167 mg

Valine 463 mg

Histidine 323 mg

Isoleucine 461 mg

Phenylalanine 507 mg



LEBHI 4-2. 

White Vinegar 白醋

 

LEBHI 17-1. Mountain Spring Water 山泉水