What are the nutritional values of legumes? What type of person is not suitable for eating

Tanida Dream (Natural Grain Food Advocate) Answer:

Beans are a very popular category of food, which includes a variety of beans, peas, enoki mushrooms, etc. Legumes have a variety of nutrients and health benefits, and here's an overview of their nutritional value.

Protein. Legumes are one of the best proteins**, with a protein content of between 20% and 30%. In addition, beans are rich in various essential amino acids, especially lysine and isoleucine, which cannot be synthesized by the human body.

This means that legumes provide a certain amount and quality of protein when added to a daily meal, but it is important to note that legumes should not be the only protein**.

Carbohydrates.

The carbohydrates in legumes are mainly starchy and are one of the most important for providing energy. Due to the high plant fiber content in legumes, these carbohydrates are released gradually, allowing for the control of the rate at which blood sugar levels grow, making them a healthier choice.

Fat. Legumes are rich in unsaturated fatty acids, especially linoleic acid (omega-6) and linolenic acid (omega-3). These fatty acids are essential for the human body and play an important role in preventing cardiovascular and cerebrovascular diseases, regulating cholesterol and fat metabolism.

Minerals. Legumes are foods that are relatively high in minerals. Among them, calcium, iron, zinc, magnesium, phosphorus and other trace elements are very rich. Iron content is especially important because legumes contain a very easily absorbed form of ferrous hemoglobin, which prevents iron deficiency anemia.

Vitamin. Legumes contain a variety of vitamins, especially various B vitamins such as niacin, riboflavin, pantothenic acid, vitamins B1 and B2, etc. In addition, many legumes are also rich in vitamins C and E, which can help boost the body's immunity and antioxidant capacity.

Soybeans can be divided into five types: yellow, green, black, brown and two-color soybeans according to their color. Among them, soybeans are the most representative, and soybeans are usually referred to as soybeans. The nutrition of soybeans is very distinctive:

1.The protein content is higher and the quality is better than the protein in grains, which is close to the protein of meat. The protein content of soybeans accounts for about 40.

Lean pork content 16 4 , egg content 14 7 , milk content 3 3 ). Other legumes such as broad beans, peas, mung beans and red beans also have a higher protein content than cereals, reaching 20 30 (about 10% of cereals). The amino acid composition of legume protein is close to the needs of the human body, and its composition ratio is similar to that of animal protein, among which the lysine that is more lacking in cereals is higher in legumes, so it should be eaten with cereals, so as to improve the physiological value of protein in the diet.

2.The fat content of soybeans is relatively high, reaching 15-20%, of which soybeans and black soybeans have the highest content, and are often used as raw materials for edible oils and fats. Soybean oil is one of the most commonly used cooking oils.

The fat composition of legumes is mostly unsaturated fatty acids. Taking soybean as an example, its fat composition is: palmitic acid content 2 4 -6 8 , stearic acid 4 4 7 3 , arachicodic acid 0 4 1 0%, oleic acid 32 , linoleic acid 51 7 57 sail, linolenic acid 2.

10％；Among them, unsaturated fatty acids reached more than 86 1. In addition, beans contain about 1 64 phospholipids. Therefore, soybean and soybean oil are often recommended as ideal foods for the prevention and treatment of coronary heart disease, hypertension, atherosclerosis and other diseases.

3.Zero cholesterol.

Soybeans are plant-free, so they don't contain cholesterol. The only food with good protein content and very little or no cholesterol is soybeans. This is one of the reasons why soy protein is better for health than meat protein.

4.Soybeans are rich in calcium, and together with the coagulants added during processing, the calcium content of soybean products is very prominent, and the calcium content of 250 grams of tofu is comparable to that of 250 ml of milk. If milk and dairy products are the first choice for dietary calcium, then soy products are undoubtedly the second.

5.Soybeans also contain B vitamins, especially vitamin B2.

6.Soybeans are also rich in elements such as phosphorus, sodium and potassium, which are good minerals**.

7.Of course, soybeans also contain some components that are not conducive to digestion and absorption or have a beany smell, including oligosaccharides that cause intestinal flatulence, antitrypsin factors that interfere with protein digestion and utilization, soybean saponins and phytic acid that affect the absorption of trace elements, and goiter-causing factors that may be detrimental to the thyroid gland.

Beans are rich in fiber, which has a blood pressure-lowering effect, and they are also high in potassium. In addition, beans are also rich in isoflavones, which can increase enzymes, which in turn promote the dilation of blood vessels, thereby reducing the blood pressure of the blood vessel wall to a certain extent and achieving the purpose of lowering blood pressure. Therefore, patients with high blood pressure can also consume legumes in moderation every day.

Soy products are not suitable for people with poor gastrointestinal function. Soy products contain a lot of protein, which can cause indigestion, cause bloating and even diarrhea, and also hinder iron absorption. Therefore, patients with acute and chronic superficial gastritis should avoid soy products.

Beans are very nutritious, and also contain a variety of trace elements, which are beautiful and replenish the protein needed by the body. It is not suitable for people with gout, uremia, or uterine fibroids.

The nutritional value of beans is relatively high, with protein, trace elements, lutein, cellulose, etc., people with gout are not suitable for eating legumes.

Legumes are nutritious and rich in essential nutrients such as protein, vitamins, and minerals. And different beans have different effects.

It is not suitable for the elderly to eat more soy products. Patients with iodine deficiency, gout, and pregnant women should eat less soy products.

There are many people who can't eat soy food, if you have uterine fibroids, gout, broad bean disease, uremia can not eat soy food, bean food is rich in nutrients, which contains soy isoflavones and a variety of trace elements.

Beans contain a certain amount of oligosaccharides, which can cause symptoms such as belching, bowel sound, and bloating, so friends with stomach ulcers are best to eat less. Patients with gastritis and renal failure need a low-protein diet, and beans and their products are rich in protein, and their metabolites will increase the burden on the kidneys, so it is advisable to fast.

People with renal insufficiency, gout, arteriosclerosis, gastrointestinal deficiency, diabetes, gastritis, phenylketonuria, etc. are not suitable for eating soy products.

Mung beans can clear heat and dehumidify; Red adzuki beans can nourish blood and heart; Big red beans can strengthen the spleen and nourish blood; Coix seed can strengthen the spleen and promote dampness; Black beans can nourish the spleen and kidneys.

People with gout are not suitable for eating.

Soybeans are known as the "king of beans" and have the highest nutritional value of beans.

Soybeans contain up to 40% protein, and the protein in soybeans can be efficiently absorbed by the human body. In the absence of meat, legumes are the best protein**.

Different soy products have their own nutritional specialties:

1. Calcium supplement master: tofu, bean curd, dried tofu, tofu skin.

The calcium content of soybeans itself is not high, and when making tofu, tofu skin, and dried tofu, calcium-containing coagulants need to be added, so a large number of "calcium supplement masters" have been achieved.

2. Dietary fiber masters: edamame, bean dregs.

Edamame is a fresh legume vegetable harvested when soybeans are not yet ripe, and it is not only rich in plant protein, but also high in potassium, magnesium and B vitamins. The dietary fiber content of young edamame is high, far exceeding that of high-fiber vegetables such as mustard greens, spinach, amaranth, and celery stalks, and is the fiber champion among vegetables.

3. Vitamin C master: bean sprouts.

After the soybean sprouts, the nutrition is very different from before, especially the vitamin C content. Soybeans contain little vitamin C, while 9 21 mg per 100 grams of sprouts. After soybeans sprout, some of the protein will be broken down into a variety of essential amino acids, which is more conducive to absorption.

4. Mineral masters: fermented soybean products, fermented soy products include bean paste, tempeh, tofu, etc.

After soybeans are fermented, not only do they produce quite a lot of B vitamins, but the protein becomes a more digestible polypeptide and amino acid that tastes more delicious. After fermentation, the soluble minerals in the beans increased by 2 or 3 times, coupled with the help of amino acids and peptides, the utilization rate of calcium, phosphorus and other minerals in soybeans that are difficult to be absorbed by the human body increased by 30% 50%. Most fermented soy products contain tempeh kinase, which has antithrombotic properties.

Soybeans are known as the "king of beans", and are called "plant-based meat" and "green cows", with the most abundant nutritional value.

Dried soybeans contain about 40% high-quality protein, which is the highest among other grains.

Modern nutritional studies have shown that one pound of soybeans is equivalent to the protein content of more than two pounds of lean pork, or three pounds of eggs, or twelve pounds of milk. The fat content also ranks first among legumes, with an oil yield of 20.

In addition, it also contains vitamins A, B, D, E, and minerals such as calcium, phosphorus, and iron. A pound of soybeans contains 55 mg of iron, and it is easy to be absorbed and utilized by the human body, which is very beneficial to iron deficiency anemia.

One pound of soybeans contains 2855 mg of phosphorus, which is very beneficial to the brain nerves. All kinds of soybean products processed after soybean processing not only have high protein content, but also contain a variety of essential amino acids that cannot be synthesized by the human body, and the protein digestibility of tofu in cholesterol content is as high as 95, which is an ideal tonic food therapy product.

Soybeans, tofu, soy milk and other soy products have become popular health foods all over the world.

Soybean. Compared with meat, one kilogram of soy contains the same amount of protein as one kilogram of lean pork or 2 kilograms of beef, which is an excellent plant-based protein. Other legumes, such as mung beans and peas, also have significantly higher protein content than cereals.

Soybeans and other legumes are also rich in inorganic salts such as calcium, phosphorus, iron, and zinc, and the content of B vitamins is also significantly higher than that of cereals such as rice, flour, and corn flour. Therefore, if soy products are mixed with other grains, it can not only make up for the lack of protein content of cereals, but also supplement the amino acids and minerals that are insufficient in other cereal foods, so that the nutritional value of mixed food protein has been significantly improved.