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Nutritionists said about the beneficial properties of soybeans

 Диетологи рассказали о полезных свойствах соиEverything you need to know about soy.

Drinks soy milk, burgers, soy burgers, steak, tofu — already faithful companions of a healthy lifestyle. On the other hand, there are rumors about the dangers of genetically modified soybeans.

Nutritional properties of soybeans is so high that it bet in addressing the global problem of hunger. Soy beans contain two times more protein than pork, three times more than eggs, and 12 times more than milk. Soy is rich in vitamins (B1, B2, B3, B5, B6, B9, C), minerals (calcium, phosphorus, iron, magnesium, potassium and zinc), essential fatty acids omega-3 and omega-6, and phytonutrients.

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In 1999, the FDA stated that a diet low in saturated fat and cholesterol that include 25 g of soy protein a day may reduce the risk of heart diseases. This statement was the catalyst for the market growth of soy foods in America: from 2000 to 2007, there were more than 2700 new products based on soybeans, from 1996 to 2009, the soybean market has grown by 4.5 times.

Soybeans — the world’s major suppliers of vegetable protein and vegetable oil. Soybean seeds contain an average of 37-42 % protein, 19-22 % oil and 30 % carbohydrates. Amino acid composition of soy protein close to the protein of chicken eggs, and oil is easily digestible and contains fatty acids that are not produced by the body of animals and humans. Soybean protein is regarded as the most high-quality and cheap solution to the problem of protein shortage in the world, according to the health info with reference to theblueprint.ru.

“It is impossible to consider soy one-sided, solely as a source of amino acids, — said Natalia Gerasimova, doctor-nutritionist. — This product contains amazing properties of isoflavones — genistein and daidzein. These substances in the plant inhibit the germination of seeds and in the human body to block the unnatural growth of cells, preventing the development of malignancies, allergic diseases, autoimmune processes”.

Nevertheless, there is in a barrel of soy and a spoon of tar. By 2009, 91% of U.S. grown soy was genetically modified.

Despite the fact that the harm of transgenic products has not been proven, people are afraid of fruit genetic engineering and prefer products labeled “non-GMO”.

In addition to the dangers of GM-soy people are concerned about a number of questions to which we replied dietitians.

WHAT IS THE APPEARANCE OF SOY?

The edamame beans

Young soy beans are collected before ripening. Rich in protein, dietary fiber, folic acid, manganese, phosphorus, and vitamin K. 100 grams contains 361 mg of omega-3 unsaturated fatty acids to 1794 mg of omega-6 unsaturated fatty acids. Sold in fresh and frozen form, usually in pods. Popular in Japan and China, actively conquer the West. A frequent ingredient of salads, Chomutov, topping for noodles.

Beansprouts

Sprouts of soybeans are most often found in Asian cuisine, especially Chinese and Korean. Compared with Mature beans, soy sprouts contain more protein and vitamins. Source of thiamin, magnesium, phosphorus, potassium and copper, good source of vitamin C, folate and manganese. Are low in cholesterol and sodium.

Soybean oil

One of the most important vegetable oils in the world, extracted from the seeds of soybeans. For a long time was the main objective for commercial soybean production. According to the USDA report, ranked second in the world production of vegetable oil after palm. Contains very high levels of unsaturated fatty acids and a significant amount of omega-3 fatty acids, which allows it to include sources of “good” fat.

Soy milk

Vegetable milk from soy beans. Free of lactose and cholesterol. Contains as much protein and fat as cow. Source of protein, vitamin A, vitamin B12 and potassium may be enriched with calcium and vitamin D. Affects whether the enrichment of milk quality? “Vitamins a and D come mainly from food of animal origin. Knowing this, manufacturers of soy milk can further enrich their product. Add the milk mixture oil vitamins obtained substance is mixed, homogenized, processed by high temperature, cooled and poured into packages. In the US, for example, legislated regulated enrichment of food products of mass consumption (ready-made Breakfast cereals, Margarines, milk),” says Andreas Blüthner, Director of the division of the German chemical concern BASF’s food fortification.

Tofu

The so-called bean curd, is produced by coagulation of soy protein. Low-calorie product, rich in high quality vegetable protein that contains all essential amino acids, is a source of iron and calcium. Made of milk-like fluid obtained from soybean by setting milk soy protein by heating or filtration. This happens with the help of coagulant (salt, citric acid, calcium sulphate, sea water). The resulting jelly-like mass may be pressed to get tofu with different hardness and humidity.

Natto

Fermented soy beans. Similar to the waste product of the alien creatures, natto is very popular in Japan. Often it is eaten at Breakfast together with rice, mixed with soy sauce, mustard or other toppings. Can be found in other dishes, such as rolls, pasta, desserts. Natto is appreciated not only in Asia: it has sold in new York at $ 10 per 220 gram jar as GMO-free, gluten-free, and strangely addictive product.

Pace

Product of fermented soy beans, usually produced in small briquettes. At home a small amount of pace hard to do. Required starter — spores of the fungus Rhizopus oligosporus, soybeans, incubator, which can support +31 °C, perforated zip-lock bags and 48 hours. Soy soak, then sanded, boil until soft, allow to cool and dry. Add the starter, mix thoroughly, put in bags and put in 24-36 hours in the incubator to uniform overgrowth of soya beans with white mycelium. Ready-temp is stored in the refrigerator for 5-7 days, for longer storage it can be frozen. Before use, you must hold it in the steamer or blanch for 10 minutes, after which it can be fried or baked in accordance with the selected recipe.

Miso

Fermented bean paste. Made of boiled and mashed soybeans, which add malt, salt and fermented rice grain, wheat or barley. May be subjected to fermentation from one week to one year. Rich in protein and lecithin, glutamic acid, b vitamins Promotes digestion. Dark miso paste is the most concentrated and the salt, used as the basis for the broth and sauces.

Soy sauce

One of the most popular condiments in Southeast Asia. Is produced by the fermentation of a mixture of wheat and soybeans. Different varieties of soy sauce vary in taste and aroma due to differences in the composition of the raw materials, starter cultures and fermentation process. The desire for healthy eating contributes to the popularity of soy sauce with reduced salt content. In addition to the method of natural fermentation soy sauce can be produced by acid hydrolysis, for faster and cheaper production process.

CONCLUSION

The world’s population grows, its need to feed. And if meat, dairy products, vegetables and fruit all may not be enough, soy has the potential to become the ideal product to fill food gaps. Since time immemorial, it is appreciated for high nutritional value and versatility: soybeans can be eaten dry, boiled, fermented, storozhenkoi, shoots and pods, cook with her myriad dishes and products. And proven damages not just brings neither soy, nor soy, marked “GM”. According to the laws of a balanced diet soya is unlikely to replace meat, but to enter the Pantheon of healthy foods has every right to.

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