soy milk, tofu, tofu , bean peel, fermented bean... We have made hundreds of ways to eat a soybean. Soy products are rich in protein , as well as calcium, magnesium, potassium, soy isoflavone , B vitamins and other nutrients, which are of great benefit to the body.
1 The benefits of soy products were unexpectedly
1 Benefits gallbladder Health
published in " Science Bulletin ", a paper published by Renji Hospital Affiliated to the School of Medicine of Shanghai Jiaotong University in " Science Bulletin ", revealing that the high concentration of soy isoflavone small molecule plasma related to long-term intake of soy products can reduce the risk of gallbladder cancer . Proliferation levels of gallbladder cancer cells are inhibited under long-term high-level exposure of small isoflavones in soybeans.
Simply put, eating more soy products appropriately is actually conducive to enhancing the immunity of the gallbladder itself.
2 Good for Women
"American Clinical Nutrition" once published a study on soy products and breast cancer . It was conducted on more than 70,000 Chinese women and found that eating soy products frequently had a 40% lower risk of breast cancer before menopause than those who took soy products.
In addition, according to the annual meeting of the American Leading Science Association, eating more tofu and tofu milk in childhood and adolescence can reduce the risk of breast cancer and endometrial cancer in menopause women.
3 Good for cardiovascular
International Journal of Circulation published a study. Researchers from Harvard Medical School in the United States conducted a data survey on 200,000 participants and found that compared with those who do not eat tofu, those who eat more than 150 grams of tofu every week have a 18% reduction in the risk of coronary heart disease ! It is more obvious in menopausal women who have not taken estrogen.
In addition, a study published in the Journal of Nutrition showed that soy protein can reduce low-density lipoprotein cholesterol in adults by 3% to 4%.
2 Different soy products have their own strengths
How to choose?
Soybean itself is known as the "king of beans", and contains various ingredients such as soy protein, soy lecithin , soy isoflavones, plant sterol , etc. The soy product family is very large, and each member has its own nutritional advantages.
1 Moisturize and moisturize - Drinking soy milk
From the perspective of traditional Chinese medicine, soy milk has the effect of strengthening the spleen and stomach, nourishing deficiency and moisturizing the body and beautifying the skin.
From the perspective of modern nutrition , after grinding into soy milk, it will destroy its cell wall , and the utilization rate can be increased to 84.9%, which is more conducive to the human body's absorption.
But it should be noted that the amount of water added determines the nutrient content in soy milk, so you should not add too much water when making soy milk. Generally speaking, the ratio of soybean to water is better at about 1:18 to 1:20.
2 Calcium supplement - In the process of eating tofu, dried tofu, shredded tofu
, it is often used to make tofu or dried tofu, coagulant containing calcium ion to increase its calcium content.
But the calcium content of different tofu is different: southern tofu contains about 116 mg/100 grams of calcium, lactone tofu is about 17 mg/100 grams, and northern tofu is about 138 mg/100 grams.
3 Supplement of vitamin B - Eat fermented beans
bean paste, fermented black beans , fermented tofu and other soy products after fermentation, the B vitamin content in them has increased significantly.
However, fermented tofu, fermented black beans, etc. have a high salt content, so you can only eat a small amount of it with meals.
4 Replenish dietary fiber - Eat bean dregs
Reuse the bean dregs after soy milk. Although the calcium intake is low, the dietary fiber intake is much higher than other soy products.
5 Replace some meat-bean curd, soybean curd, squid
During the production process, the soybean curd and soybean curd need to be heated to make the surface moisture evaporate continuously. At this time, the oil and protein in the soybean curd form a layer of film, and it will be taken out and turned into bean curd or soybean curd. This method of making
makes the fat and protein content of tofu and soybean skin higher. Therefore, this type of food must be controlled.
3 Some little doubts about soy products
1 Can’t you eat soy products if you gout?
can be eaten in moderation.
Although soybeans are high-purine foods, the content of purine is greatly reduced after multiple processes such as soaking and extrusion in the process of making soy products.
In addition, about 80% of the purines in our human blood are actually produced by the human body, so the purines consumed from our diet have not had that much impact on the uric acid content in the blood.
So gout patients can eat some soy products in moderation, but don’t eat them in acute attacks.
2 Is there any breast hyperplasia that can eat soy products?
is OK.
Many people believe that soy products contain phytoestrogen soy isoflavones, which will promote breast hyperplasia. However, in fact, soy isoflavones are not only harmful to women with breast hyperplasia, but are beneficial.
Chinese Preventive Medicine Association 's "Healthy Dietary Guidelines for Breast Cancer Patients" pointed out that soy isoflavones in soy products can prevent breast cancer and can reduce the recurrence and mortality rate in breast cancer patients.
Therefore, it is better for women with breast hyperplasia to eat some soy products every day.
3 Will soy products cause premature puberty to children?
won't.
soy products contain soy isoflavones, which are estrogen-like and are completely different from the estrogen we understand. Its activity is very weak, only one ten thousandth of the estrogen in the human body or even lower.
And soy isoflavones have a two-way regulatory effect:
① If the body's estrogen level is insufficient, it can slightly make up for the inadequate estrogen;
② If the body's estrogen level is high, it can reduce estrogen levels to a certain extent.
So, soy products really won’t cause premature puberty to children.
4 Soy products are delicious and nutritious. The more you eat, the better?
Although soy products are nutritious, the more the better.
soy products are rich in plant protein , and plant protein is not easy to digest. Too much intake at one time will increase the burden on the gastrointestinal tract, causing indigestion, and symptoms such as bloating and diarrhea.
ingestion of 20-25 grams of soybeans or corresponding soy products per day is enough, which is about 140 grams of tender tofu , 365 grams of soy milk, 55 grams of dried tofu, 175 grams of lactone tofu, 72.5 grams of old tofu, etc., but special groups such as kidney disease patients are advised to follow the doctor's advice.
