Black beans introduction:
In the "Compendium of Materia Medica", there is a key discussion of the classification of black beans, listing four important health care aspects: can make people's skin renewed, complexion is nourished, strengthen muscles and bones, increase spirit and strength (make people grow skin, improve color, fill bones, add strength), and give black beans a high degree of summary evaluation, saying that it is an empirical formula with mysterious powers (it is also a mysterious prescription for replenishing voids)
Black beans, the black seeds of leguminous soybeans, although the same origin as soybeans, but in addition to the shape and color, in terms of nutritional value is also higher than soybeans, even in Chinese medicine, black beans are medicinal and food homologous medicinal materials, and soybeans are only edible, and its medical efficacy is far from reaching the standard of medicine.
People research:
People's research on the benefits of black beans has begun very early, and in the highly regarded formula classic "Compendium of Materia Medica" on the stage of traditional Chinese medicine, there is a key discussion on the classification of black beans, listing four important health care aspects: can make people's skin renewed, complexion is nourished, strengthen muscles and bones, increase spirit and strength (make skin grow, color benefit, fill muscles and bones, increase strength), and give black beans a high summary evaluation. It is said to be an empirical formula with mystical powers (it is also a mysterious prescription for remedying voids). In other ancient authoritative pharmacopoeias, there are also many related prescriptions for black beans in the above efficacy, all of which have good results.
United states has a tradition of taking black beans to protect the body and prevent diseases since ancient times: Su Dongpo, a writer and gourmet of the Song Dynasty, once recorded that in the then national capital Bianjing, young boys and girls competed to eat black beans to stay in Wufa, which is said to be a fashion from the court All the ladies and ladies in the harem eat a handful of black beans as a daily necessity "ritual". Black beans can have so many claims, and its rich nutrient base is inseparable, so what is the difference in the nutrient content and types of black beans? What are some ways to eat it to maximize its effectiveness? What foods to eat with black beans can be called "invincible nutrition" health products? Let's take a look!
First, the nutritional content and efficacy of black beans
The macronutrient ratio of black beans is very in line with the proportion of the three major nutrients given by the Chinese Society of Dietary Nutrition for Chinese physique, and has high advantages compared with other legumes.
The calories per 381 grams of black beans are kcal, it seems that the calories are not low, but in fact we do not eat raw black beans as the main way to eat, the water absorption rate of black beans is very large, usually up to dozens of times their own weight, a hundred grams of steamed black beans only need grams of raw black beans, the heat is immediately diluted to less than percent, not to mention, black beans are usually boiled porridge or stew, the calories are lower.
Protein content of black beans:
The protein content of black beans can reach up to 45%, which is the highest variety of all beans, so it is known as the "king of plant protein", its protein content is about twice the protein content of common lean meat, and more than three times higher than eggs, which is a very ideal protein source, with a variety of high-quality plant protein. It contains eighteen kinds of amino acids, among the eighteen amino acids, eight amino acids are necessary for the human body, experimental samples show that the average content of the eight amino acids in black beans is greater than that of soybeans, of which alanine and arginine and extracted in animal protein structural functions are similar, and the total amino acid content is not a few.
The fat content of black beans is not low, but 80% are unsaturated fatty acids, and there are more than ten kinds of oleic acid with a high absorption rate, and because black beans are plant-derived foods, only contain plant sterols that cannot be absorbed by the human body, and this component structure can meet the body's demand for fat at the same time, greatly reduce the content of cholesterol in the blood, reduce the pressure and blood flow resistance of blood vessels, make blood circulation more unimpeded, and maintain good blood circulation quality.
In the field of carbohydrates, the polysaccharide and cellulose content of black soybean are basically the same, soybean polysaccharides with acidity as the main manifestation are natural functional components with a variety of biological activities, and the monosaccharides such as galactose, rhamnose, arabinose and xylose that make up soybean polysaccharides have different degrees of scavenging reactive oxygen species, which better inhibits fat oxidation and stabilizes the probability of changes in protein physiological activity under acidic conditions.
There are a lot of flavonoids in the black seed coat of black beans, as well as a unique flavonoid component - anthocyanins. The effect of this flavonoid anthocyanin and flavonoids is similar, and it can delay the aging and apoptosis process of cells to a certain extent by scavenging oxygen anion radicals and hydroxyl free radicals; Its thick cotyledons also contain soy isoflavones present in all soybeans, which can regulate the level of human hormones, this phytoestrogen has a significant effect on women in particular, and has a very positive aspect in improving the physical fitness and mental condition of menopausal women.
Second, the dietary effect of black beans
Fried black beans: fresh and complete black beans washed aside, controlled dry directly into the hot pan and stir-fried, you can add pepper and salt and other seasoning when you come out of the pot, if you pursue a more crispy and fragrant taste, you can go through the oil, but the calories of fried black beans may soar. As a daily snack, it helps to nourish the kidneys, beauty, eyes, black hair, and also satisfies the cravings for other low-nutrient-density snacks.
Black soy milk (bean cake): Soak black beans overnight, the skin is peeled off and the cotyledons are expanded, which can be poured into the soy milk machine together with the soaked water and crushed, then filter the bean dregs and pour them into a cup. Such black bean soy milk although the taste is smooth but the loss of nutrients is large, in order to unify the original intention of eating black beans, you can put the filtered bean dregs into a pan or oven baked, as a dry food staple food, nutritional value and eating complete black beans is almost the same, the fiber in it can not only increase gastrointestinal peristalsis, relieve constipation, but also will not cause too serious irritation to the stomach to cause abdominal pain diarrhea.
Black tempeh: This preparation method is not very common, black beans are washed and soaked, drained and steamed over high heat, the clean tempeh grass is spread at the bottom of the container, poured into the steamed black beans, the grass is covered with heavy pressure fermentation, take out after fermentation, sprinkle some white wine to marinate for a while, mix well with peppercorn powder, five-spice powder, ginger and garlic paste, etc., sprinkle stir-fried sesame seeds, as a seasoning for stir-fried greens or black tempeh with side dishes. Although the process is complicated, its long history will indeed surprise people, and even in the "Compendium of Materia Medica", there is a very detailed record: "Black beans are flat, and the soy is warm, both steaming and hot, so it can rise and disperse." If you get green onions, you can sweat, if you get salt, you can vomit, if you get wine, you can cure the wind, if you get garlic, you can stop bleeding, and stir-fry can stop sweating", which proves the effect of black tempeh to appetize and dissipate food, dispel wind and cold, and dissolve blood clots.
Third, these foods are better to eat with black beans
Vinegar soaked black beans: This classic black bean eating method comes from the earliest medical book "Fifty-two Sick Formulas" discovered so far, vinegar in lowering blood pressure and blood lipids, preventing arteriosclerosis and other aspects of the efficacy has long been famous, with raw and cooked black beans boiled together, each has its own advantages: cooked black beans are simpler and soft and easy to digest; Raw black beans lose less nutrients and have higher value, but the two have similar functions in nourishment, both have the effect of nourishing the stomach and kidneys, beauty and purpose, eating vinegar soaked black beans before meals, can also reduce insulin sensitivity, reduce blood sugar surge response.
Lotus root red date black bean rib soup: black beans are plant-derived food, high protein content, relatively low carbohydrate content, so in the law of dietary balance, increase animal-derived food and carbohydrates as the main component of the food with it, there will be more comprehensive and rich nutrition, this dish is a manifestation of following the law, take pork ribs marinated and seasoned, and then stew with lotus root black beans, and then add blood-replenishing red dates, pork ribs supplemented with animal protein and animal fat, Lotus root increases the proportion of overall crude carbs, red jujube flavor is sweet and delicate, can not only strengthen the spleen and appetizing, but also can strengthen the body, the sexual taste is warm and not dry, for a family of men, women and children of all ages have a nourishing effect, is really a good product!
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