When it comes to vitamin C, many people immediately think of green leafy vegetables, fresh dates, sea buckthorn, lemon, kiwi fruit and other fresh vegetables and fruits that you have not thought of bean sprouts? One pea, inadvertently fell into the water, do not need to add any nutrients from the outside, you can grow a vibrant small buds, which illustrates sprouts nutrition unusual. It is said that during World War II, the US Navy accidentally eating damp sprouted mung bean, even cured scurvy plagued the army for many days, and this is because sprouts are rich in vitamin C’s sake.
Beans are rich in protein, almost no cholesterol. Rich in lysine and bioflavonoids and enjoy “meat plant”, “green cows” and reputation. Become the best source of high quality protein as well as calcium and zinc are inexpensive Chinese people. Beans are the only high-protein, low-fat foods with animal foods comparable. Beans are mostly unsaturated fatty acids, the ideal food to prevent coronary heart disease, hypertension, atherosclerosis and other diseases, so to promote people to eat more beans and their products.
Many people, especially the elderly like to eat soybeans, the soybeans, mung beans and other legumes as their main food, such as soy beans mixed with mustard greens, cooked soybeans. Also common to wear a lot of people take it directly as a breakfast drink milk. In fact, this is very uneconomical, raw beans contain a lot of people are not familiar with the anti-nutritional factors: In addition to containing antitrypsin factor, can inhibit trypsin digestion, but also contains large amounts of phytic acid, will affect trace elemental zinc, iron and mineral absorption of calcium, so, in real life there will eat a lot of beans, there will be anemia, zinc deficiency and calcium deficiency phenomenon, it is because legumes anti-nutritional factors making iron, zinc absorption rate, low calcium equivalent of them, such as: Although the iron-rich soy, but the iron absorption rate of only about 3%.
Thus, although the good beans, eat up there is stress, improper eat would be counterproductive. I found doing graduate program in 1988, “National Natural Science Foundation Project”: the beans soak (one beans eight parts water) and allowed to germinate, is a very good way to reduce phytic acid in beans. The study found: after soybean germination, the protein content of 18 percent, reduced vitamin C increased by 40% (raw beans is without vitamin C) and vitamin B2 as well as lactate dehydrogenase, superoxide dismutase (SOD) are There was a substantial increase, promote calcium absorption of free amino acids (aspartic acid, etc.), the total free amino acids increased significantly, phytase activity rising constantly hydrolyzed phytic acid, phytic acid — The hamper The main inhibitor of calcium absorption downward trend, down 40% compared with soy or tofu in phytic acid. The conclusion is: to germinate 3 to 4 days (length of about 4 to 5 centimeters) of bean sprouts nutrition for the best, not the people think the longer the better germination, bud grows longer, the more nutrition. Sprouts after germination, not only greatly reduced phytic acid content, greatly improved zinc, iron and calcium absorption and utilization of minerals, can prevent iron deficiency anemia, zinc deficiency and calcium deficiency; moreover, bean sprouts are low calorie, high-fiber, high vitamin C foods, can beauty, detoxification, antioxidant, improve immunity; also has cleared the vessel wall accumulation of cholesterol and fat, prevention and treatment of cardiovascular disease; also reduce lactic acid accumulation in the body treatment of neurasthenia, fatigue. Bean sprouts contain riboflavin, very suitable for spring, prone to mouth ulcers human consumption. [Food in China]
In everyday life, you can apply TCM school “red heart patch, soybeans make up the spleen, liver, green beans make up, white beans make up the lungs, kidney beans make five beans make up the five internal organs,” the theory. Depicting red beans, soybeans, green beans, white beans and black beans were soaked for three days to make it germinate, and then eat the red, green, yellow, white, black and different colors of bean sprouts, can make your heart, liver, spleen, lung kidney five internal organs have been greatly benefit, but also to promote iron and zinc absorption and utilization, is a good calcium, zinc, iron, brain, puzzle, eye protection, detoxification, beauty, promote growth and development Health dishes.
Also, keep in mind the following points:
Eating raw bean sprouts better than eating. When the production of milk, it is best to soak beans overnight, the next day and then take ground milk, it will reduce the portion of phytic acid.
In germinal all kinds of beans, bean sprouts do not have too long attention to 3 to 5 cm is appropriate, the time to 3-4 days is appropriate.
Cold green bean sprouts, cooking should be coupled with a little ginger to the middle and its cold, very suitable for summer consumption.
Cooking oil, salt and not too much, to try to keep it light and refreshing character of taste. After the pot for a rapid stir-fry sprouts, the appropriate add some vinegar, to save water and vitamin B2 and vitamin C, texture go.
Some fresh bean sprouts look fat, but there is an unpleasant smell of fertilizer, and may even contain hormones, do not easily buy and eat, it is best to do it yourself sprouts.
Appearances Expert: Xun Xiaolin, Beijing Military General Hospital, senior nutritionist, expert member of Institute of Food Nutrition Board of the China Cuisine, Ministry of Health expert speakers bureau.
