The first type: starch. That is, beans with high carbohydrate content, in which carbohydrates account for more than half of all beans, and red beans, kidney beans, peas and mung beans all belong to starch beans. Among them, carbohydrates in red beans account for about 60%, and protein only accounts for about 20%.
The second type: protein fat. This kind of beans are mainly represented by soybeans and black beans. In soybean nutrition, carbohydrates account for less than 30%, while protein content is as high as 35%, and fat accounts for about 20%. Compared with starchy beans such as red beans, the fat content is far higher. Saito Zhang, Minister of Revitalization of the Japan Bean Association, said that after understanding the nutritional components of different beans, you can better choose and mix bean foods to avoid nutritional deficiency caused by partial eclipse.
No matter what kind of beans, they all have a common feature-rich in dietary fiber. Compared with the quality, the dietary fiber content of boiled red beans is about twice that of boiled burdock. "It is very difficult to supplement17-19g dietary fiber with vegetables," said Fengman meifeng, an associate professor in the short-term undergraduate department of Japanese Women's Nutrition University. Living with beans can effectively help people supplement dietary fiber. "
Beans are not rich in vitamin C in vegetables, but are relatively rich in vitamin B 1, vitamin B2 and vitamin B6. Meat such as pork is rich in vitamin B 1, which can promote the decomposition of sugar into energy in the body. Once the human body lacks vitamin B 1, it will easily feel tired. Beans are known as the same ingredients as pork, which can easily supplement vitamin B 1. In addition, beans are rich in minerals such as calcium, potassium, magnesium, iron and zinc.
Naoko Konoha, a dietary researcher, said: "As an assistant to adjust the dietary balance, beans are omnipotent and should be used flexibly in the daily menu." For example, cooking beans and rice together can improve the nutritional value of protein. This is because the nutritional value of protein is reflected by amino acid balance. The threonine content in rice is less, but the threonine content in beans is rich. Therefore, the collocation of beans and rice can effectively balance dietary nutrition, and red bean rice is an ideal collocation case.
Although beans have high nutritional value, it seems difficult to eat beans alone. Therefore, it is easier and more effective to obtain bean nutrition by skillfully using beans as matching ingredients in meat or stew.
Beans are too difficult to cook? Skillfully use freeze grinding and other methods to improve the taste
Dry beans such as kidney beans and peas often need to be soaked in water before cooking, but the soaking time varies according to different seasons. It takes about 3-4 hours in spring and autumn, slightly shorter in summer, and sometimes even 8 hours in winter. After soaking, put the beans in the pot and cook for about an hour. After the water boils, boil the bean water, add water and cook over medium heat. But this is a way to prevent beans from boiling, so there is no need to worry so much at ordinary times.
If you think soaking beans is troublesome, there are actually many people who use canned food. Sometimes beans can be boiled and then frozen, and it is convenient to take them out and thaw them when necessary.
Some people think that beans taste bad, and they will also use tools such as mixers to improve the taste of beans by grinding them into bean powder or other means.