Eating legumes while eating rice is better for protein absorption

Bean plant protein intake is associated with reduced mortality
The study was led by the National Cancer Center of Japan. Authors such as San Gif Budatoki and Tsuichiro conducted a questionnaire among Japanese people over 40 years old, collected dietary conditions every 5 years, and obtained their death information from the residence registry . Finally, after excluding participants with a history of cancer, stroke, ischemic heart disease, or kidney disease, data from more than 70,000 people were included in the study.

The main source of Japanese animal protein is fish, red meat, and dairy products, and the main source of plant protein is grain and soy products. After analysis, the researchers found that total protein intake and animal protein intake were not significantly related to overall mortality and specific-cause mortality, while plant protein intake was associated with reduced mortality. The top 1/5 participants who consumed the most plant protein had a 13% lower risk of death and 27% lower risk of death from cardiovascular disease than the 1/5 participants who consumed the least plant protein. Even after excluding the effects of diet quality and history of hypertension, hyperlipidemia, diabetes, etc., this result remains unchanged. Researchers estimate that in daily life, replacing animal protein in red meat with plant protein with 3% of total food energy would reduce overall risk of death by 34%, risk of cancer death by 39%, and cardiovascular disease by 42% Risk of death. Therefore, researchers recommend replacing red meat with healthy plant proteins such as tofu.

Rice and beans are a good match
Replacing some meat with soy products is really good for your health. Beans are rich in protein and are a good quality protein. The amino acid composition of soybean is close to that of the human body, and it is rich in lysine.

In Chinese eating habits, they prefer to eat rice foods, which lack lysine. So while Chinese people eat rice and soy products, they can achieve protein complementation, so that the protein in rice and the protein in soybeans are more in line with the amino acid composition required by the human body.

In addition, soybeans contain oils and fats that are unsaturated fatty acids, while meat contains fats and oils that are saturated fatty acids, and are also rich in cholesterol, so eating more meat will inevitably eat more cholesterol. In terms of fat intake, the ratio of saturated, monounsaturated and polyunsaturated fatty acids is 1: 1.

Compared with meat, soy products also contain more dietary fiber. It can be said that legumes are the most abundant dietary fiber. When we say dietary fiber, we mean soluble dietary fiber. What is soluble dietary fiber? A type of fiber that can be dissolved in water and can absorb water and swell, and can be digested by microorganisms in the large intestine. Although well-known celery and bamboo shoots are high in fiber content, they are crude fibers and are not easily digested and absorbed. Soy products contain soluble dietary fiber. For the intestinal flora, soluble dietary fiber is the nutrient substrate.

Seniors can eat more soy products
A few months ago, a 72-year-old patient, Grandma Liu, came to the nutrition clinic. She said that she always felt weak and lacking energy. Through the consultation, I learned that because of poor teeth, Grandma Liu usually eats less meat, and she has always been very thin. She is 155 cm tall and weighs only about 40 kg.

The chewing function of the elderly is reduced, while many meat fibers are relatively thick, and digestion and absorption are not good. After ruling out organic diseases, the doctor advised her to eat more soy products and drink a cup of soy milk every morning, but it should be noted that the soy milk must be cooked and drunk to avoid poisoning. You can also add soy products for lunch or dinner, and you can also add protein powder.

After a month’s follow-up, Grandma Liu’s weight did not increase, but she felt full of energy and her mental state improved. He returned to the clinic two months later and gained a pound.

Eat at least 3 soy products daily

The most important problem for vegetarians is insufficient protein intake. If you do n’t eat meat, eggs, or milk, a medium-sized adult must eat at least three or two soy products a day to meet the protein needs of the human body. It can be dried tofu, thousand pieces, vegetarian chicken, etc., but does not include tofu, because tofu contains low protein and other nutrients.

These people have to be careful with soy products

● Chronic kidney disease and gout Although many studies have shown that patients with gout and kidney disease can consume soy products properly, whether soy products are edible has not yet been listed in textbooks. Some patients are more sensitive to beans. As soon as the soy products are eaten, gout patients will have joint pain. So such patients are advised not to consume soy and soy products.

● Acute pancreatitis is not low in fat content. During the onset of acute pancreatitis, patients are generally required to take in as little fat as possible, and even fast for a period of time. Because the pancreas secretes a large amount of digestive enzymes after eating, if a large amount of fat is eaten, it will continue to stimulate the secretion of the pancreas. In the case of inflammation itself, if it is stimulated, pancreatitis will worsen.

● Patients with congenital metabolic diseases such as phenylpyruvateuria have many contraindications in their diets and have metabolic abnormalities on many substances, including pulses.

● Galactose intolerance Many people have lactose intolerance, so they use milk instead of milk. The dietary fiber contained in beans will be broken down into galactose in the intestine after eating. For those who are sensitive to lactose, it will also cause discomfort such as bloating and diarrhea. In fact, there are still some people who are intolerant to milk because of milk protein intolerance in milk. In other words, some people show symptoms of lactose intolerance not necessarily due to lactose problems, but to milk protein problems.

Some Chinese people are lactose intolerant and some are protein intolerant, but why some people are not allergic to drinking Shuhua milk, that is, the protein and lactose in it have been processed.

● People with poor gastrointestinal function are advised to eat less or no beans and soy products.