Perhaps this is the characteristic of China people with yellow skin and black hair. Traditional medicine in China attaches great importance to black beans, red beans and grains, believing that these foods can promote black hair and kidney health. All-encompassing black plants are loved by many people in China, but not necessarily by Africans and Europeans. Many people's good feelings and preferences for black beans come from this. So what does modern science think of black beans? This issue of "Eating Heart" will introduce you to the nutritional value and health value of black beans by combining the research of nutrition and life science, and understand how to eat black beans healthier and whether eating black beans has health risks.
One. ? Nutritional value of black beans
In China, people often eat soybeans in a way similar to soybeans, such as frying beans and beating soybean milk, and squeezing dried beans to make yuba. In Japan, people like black bean tea and black bean snacks very much. Generally speaking, the price of black bean food will be higher than that of similar soybean food. So, what nutritional advantages do black beans have?
1 .high protein. The content of protein in dried black beans is higher than that in meat, which is related to soybeans because the protein of black beans is the same as soybeans, accounting for 36% of the weight of dried beans.
2. High fiber. Black beans are rich in dietary fiber, accounting for about 10.5% of the weight of dry beans.
3. Rich in minerals. The minerals in black beans are not only complete, but also rich in content. 100g of dried black beans can meet people's requirements for copper, manganese, magnesium, zinc and iron, which are 173%, 57%, 38% and 38% respectively.
4. Dry black beans rich in vitamin E 100g can meet people's daily vitamin E requirement of 1 15%.
5. Rich in antioxidants. The black skin of black beans comes from rich anthocyanins, which is better than that of soybeans. However, this black skin makes the content of soybean isoflavones in black beans lower than that in soybeans, but the synergistic health care effect of soybean isoflavones and anthocyanins is better than that of soybeans.
6.？ A good source of omega-3 fatty acids. Black beans, like soybeans, also contain α -linolenic acid which is beneficial to human body.
7. No cholesterol.
The specific nutritional components of black beans can refer to the figure below.
2. The health value of black beans
Many studies have concluded that regular consumption of black beans can have the following 13 health effects on human body.
1. Promote the growth of beneficial microorganisms in the intestine. The rich dietary fiber and antioxidant substances in black beans can "add meals" to beneficial microorganisms in the intestine, thus promoting the growth of beneficial bacteria and improving intestinal flora.
2. Reduce oxidative stress and repair oxidative damage. Black beans are rich in antioxidant substances, such as anthocyanins, which can protect the human body from oxidative stress.
3. Promote digestion. Promote gastrointestinal peristalsis, prevent and improve digestive problems.
4. Promote muscle growth. Soybeans such as black beans and soybeans contain a lot of protein, which can be used as a source of high-quality protein like meat to promote muscle gain and maintenance.
5. Prevent osteoporosis. The rich calcium and soybean isoflavones in black beans help to improve bone health and prevent and improve osteoporosis.
6. Maintain blood sugar stability. The study found that people who often eat black beans have more stable blood sugar levels than those who don't.
7. Promote weight control. Because it is rich in protein and dietary fiber, eating black beans will make people feel full and help people control their weight better.
8. Preventing and fighting cancer. Eating black beans regularly helps reduce the risk of breast cancer, prostate cancer and colorectal cancer.
9. lower cholesterol. Black beans are rich in protein, dietary fiber and antioxidants, which can help the human body improve cholesterol metabolism and reduce the level of bad cholesterol.
10. Reduce the risk of thrombosis. Regular consumption of black beans helps to reduce the formation of atherosclerotic plaques and reduce the risk of thrombosis.
1 1. Promote blood circulation and prevent heart disease.
12. Improve female fertility. Mainly related to the rich vitamin E and folic acid in black beans.
13. Promote hair growth and improve hair loss. Black beans contain protein, fat, iron, zinc, selenium, folic acid, vitamin A, vitamin E and other nutrients needed for hair growth, which can promote hair growth, improve hair loss and reduce dandruff. It should be reminded that studies all over the world have not determined that the blackness of black beans has a detectable contribution to the blackness of hair.
The health value of black beans is summarized as follows:
3. Five common misunderstandings about black beans
For a long time, people in China have always believed in the simple concept that food can promote health and the role of food supplement/medicated diet. However, it is full of controversy and ambiguity about which food is good and how to eat it. Various strange and even contradictory statements are often circulated in the workshop, which makes people wonder what to do. For a food, the more benefits there are, the more taboos there are, and so are black beans. The following food and heart to clarify five common misunderstandings about black beans.
1. Men can't eat black beans, which will lower androgen. Children should not eat black beans, which will promote precocious puberty.
Like soybeans, black beans also contain a lot of soybean isoflavones. Because this phytoestrogen is equated with human estrogen by many people, it is even more ridiculous to think that eating black beans and soybeans will increase estrogen in the body, so it will disturb the hormone level of the human body. The article says that a boy likes to eat tofu and his breasts develop.
This kind of worry is completely unnecessary. At present, there is no evidence that eating soybeans such as black beans/soybeans will affect the level of human sex hormones, and soybean isoflavones will be changed by human intestinal microbial metabolism. Whether men eat soybeans or not, they all have the same X chromosome as women. Don't believe the story of estrogen, just pay more attention to the problem of children eating junk food.
Women cannot eat black beans, which will increase the risk of breast cancer.
In fact, prebiotics in soybeans such as black beans help to regulate intestinal flora, and intestinal microorganisms can transform soybean isoflavones into equol with anticancer effect. In fact, regular consumption of soybeans can significantly reduce the risk of various tumors such as breast cancer.
People with thyroid diseases cannot eat black beans.
This concern is mainly that phytoestrogens in black beans may disturb human endocrine. In fact, scientific research has reached the opposite conclusion.
Because most patients with thyroid diseases generally have obvious intestinal leakage, that is, several specific protein eaten are not digested correctly in the digestive tract, but enter the body through the intestine to cause immune response or autoimmune attack. Such people usually have one or more food intolerance problems. If soybean intolerance is detected, it is necessary to fast black beans for a period of time as suggested, and then start fasting black beans after repairing intestinal leakage.
4. People with celiac disease, gluten intolerance or gluten allergy can't eat black beans.
In these three cases, it is not recommended to eat soybeans such as black beans and soybeans. This is mainly because there are two findings:
If there is no clear allergy or intolerance to soybeans, people with celiac disease, gluten intolerance or gluten allergy will eat black beans.
Kidney patients can't eat black beans.
It has been popular on domestic websites that people with nephritis have high urinary protein, and eating more protein will increase the burden on the kidneys. In fact, plant protein and animal protein have different effects on patients with kidney disease, and plant protein is relatively safer. From 2065438 to 2004, the data published by J Zhang, Liu, F Tian and others in Shanghai Huashan Hospital in the European Journal of Nutrition found that the intake of soybean protein can reduce the serum creatinine and phosphorus content of patients with chronic kidney disease, and even reduce the triglyceride level.
Handbook of Food Bioengineering 20 18 points out that isoflavones, phospholipids and unsaturated fatty acids in soybeans are beneficial to the prevention and treatment of nephropathy. Many foreign countries recommend the use of soy products for dialysis patients and kidney transplant patients, including edamame, soybean milk, lobster sauce, tofu and so on.
However, Shi Xin does not think that the more soy products, the better, should be just right, otherwise it will be too much. Patients with kidney disease need to reduce their intake of protein, mainly those animal proteins. Replacing part of meat with soy protein can improve the condition. If you refuse black beans because of kidney disease, it is really tantamount to giving up eating for fear of choking to death.
Three. ? Which is healthier, black beans, soybeans or green beans?
Black beans, soybeans and green beans are the three most common soybean varieties in China, with similar calories, similar nutrients and similar health care values.
The contents of macro nutrients in three kinds of soybeans are similar, but the composition of trace elements is different. The content of vitamin E in soybean is the highest, while the content of vitamin A in green beans is the highest. The main advantage of black beans is that they are rich in anthocyanins and minerals such as copper and zinc. Anthocyanins are mainly located in the seed coat of black beans, so if you want to give full play to the health value of black beans, you must eat them together with the skin. If someone tells you that the bean sprouts you bought are made of black beans, you will lose money; If the dried tofu and tofu you buy are black beans, you will also lose money, because good things such as anthocyanins and dietary fiber are basically thrown away.
The nutritional value advantages of three kinds of soybeans are shown in the following figure:
3. Precautions for eating black beans
Black bean is a very healthy food, which has many health benefits to human body, which is proved by scientific research. However, improper cooking and processing methods of black beans may reduce the health value of black beans, and excessive consumption is harmful. In addition, some people in special circumstances are not suitable for eating more black beans. In order to give full play to the health value of black beans, the following points should be paid attention to when cooking and eating:
1. Make sure that people who are allergic or intolerant to soybeans will also be allergic or intolerant to black beans. Don't think they can eat black beans just because they are relatives. Allergic people need to fast for a period of time according to the severity, and then resume eating from less to more.
2. Because the protein content of black beans is higher than that of meat, people with abnormal metabolism and renal insufficiency in protein should not eat more, so we can consider using miscellaneous beans (such as red beans and mung beans) with slightly lower protein content instead.
3. cook and eat. Not only black beans and soybeans, but also other beans need to be cooked and eaten, because beans often contain a variety of anti-nutritional substances, but eating raw is not conducive to nutrient absorption and utilization, and may even cause bloating and diarrhea. To learn more about how to remove anti-nutrients from food, refer to a healthy breakfast for a week (95)-why not eat certain foods.
4. eat with skin. There is a considerable part of the nutrition of black beans, which may be the part that most people lack especially now. It is located in the seed coat, especially the main antioxidant anthocyanin. Removing the seed coat will lose most anthocyanins. Therefore, black soybean milk without residue, fried black beans without additives and cooked black beans with skin are the most nutritious. Although the production process of black bean tofu and dried bean curd is rich in protein, it will lose a lot of antioxidants and dietary fiber. Some supermarket foods, such as black tofu, black bean sprouts, etc. Black letters are a gimmick at best, dietary fiber is pitiful, and anthocyanins are almost gone.
5. Don't equate processed black bean snacks/snacks with black bean food. Soybeans such as black beans and soybeans can be processed into delicious snacks or snacks (such as fried black beans and dried beans of various flavors) with sugar, oil and additives, which are delicious but harmful.
4. A healthy breakfast for a week
Next, we will continue the breakfast series. "Food and Heart" will introduce several Aauto fast breakfasts that can provide us with heat and protect the flora for your reference.
Day 1 day. ? Baked buns with lactic acid bacteria+yogurt+eggs+peanuts+pears
The next day. ? Rye bread+red vegetable yogurt+cheese+walnut kernel+peach
The third day. ? Steamed yam+banana yogurt smoothie+egg+walnut kernel
The fourth day. ? Grilled naan+yogurt+black beans+walnuts+nectarines+roses
The fifth day. ? Whole wheat cake with lactic acid bacteria+yogurt+eggs+almonds+oranges
Day six. ? Zongzi+yogurt+duck egg+walnut kernel+cranberry.
The seventh day. ? Bread+yogurt+green beans+walnut kernel+cabbage head+peach.
Serious friends may find that these breakfasts have a lot in common, mainly protein foods (yogurt, smoothies, eggs, duck eggs, black beans, green beans and cheese), staple foods (bread, baked buns with lactic acid bacteria, baked cakes with lactic acid bacteria, baked jiaozi, yam and zongzi), fruits and vegetables (peaches, oranges, cranberries, green beans and cheese). Protein enhances your immunity, carbohydrates provide fuel for your brain, and crude fiber allows your intestinal bacteria to enjoy highly diverse living conditions. Tip: Yogurt is best made by yourself. I won't buy any additives (including sugar). If you want some sweetness, you might as well add a little red beet. Functional colors and tastes are beyond the chart. In addition to yogurt, homemade fermented coarse cereal porridge or whole-grain soybean milk can be used instead, but at the same time, it can reduce the intake of staple food and increase the intake of protein. Yogurt used for food and heart is homemade NS8 yogurt.
reference material