Knowledge

In order to allow domestic soybeans to enter the daily table of the people and become a good ingredient for three meals, the Agriculture and Food Administration of the Executive Yuan's Agriculture Committee recently organized the "Domestic Soybean Network Recipe Solicitation Campaign." At the press conference on the announcement of the results of the event, nutritionist Zhang Yiyao, founder of Parent-child Foods, said: "Just as the Ministry of Health and Welfare recommends the priority order of protein intake "beans, fish, eggs, and meat", soy beans, black beans and other legumes are ranked first and are excellent sources of protein!"

Increase muscle fat, prevent sarcopenia

Protein is the key to muscle composition. According to height, weight and plan, there are different protein intake recommendations. Generally speaking, each person needs about 6 to 10 servings of protein food per day (protein food = beans, fish, eggs, meat). For those who exercise or want to lose weight, protein supplementation plus enough exercise can increase muscle mass and reduce fat and avoid sarcopenia.

Compared with meat ingredients that are higher in calories, cholesterol, and saturated fat, soybeans are called "meats in vegetables". They are rich in soy protein, low in calories, full of satiety, no cholesterol, low in saturated fat, and dietary fiber. Promote intestinal peristalsis and improve constipation. According to research, the saponin and soy isoflavones contained in soybeans can also inhibit the absorption of carbohydrates and lipids.

It is recommended to supplement nutrition immediately after exercise: 40% protein + 60% carbohydrates help stabilize blood sugar and repair muscle tissue, so you can eat sugar-free soy milk plus a banana after exercise. However, the dietitian reminds that if you consume too much protein and do not exercise, it is easy to cause excess calories!

Author=Taiwan’s Good Food

https://www.foodnext.net/life/health2/paper/5111393316