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Reverse Diabetes之健康豆制品

(2011-02-04 22:35:00)
标签:

reverse

diabetes

豆制品

健康

分类: Readers@Digest

题记:同前面所有文摘一样,这也是一篇以西方人视觉写就的非常基础的篇幅。最近觉得,其实所谓健康饮食,很多基础的常识我们大多知道,只是做起来便常容易忽略罢了。因此仍拈来粗译后贴上,权且当作对自家养成清淡健康饮食习惯的小小的却要持之以恒的激励,哈哈^_^

 

Beat Diabetes with a Bean —— 糖友?请多吃原生大豆制品:-)

 

Soybean products are rather polarizing—people either love ’em or hate ’em. Often, people who are in the latter category can’t easily say why they have an aversion to them, other than the frequently repeated “truism” that the best-known soy product, tofu, has no flavor of its own, or that it has a mushy texture. Often, they just don’t really know what products are made from soybeans, or why they should eat (or drink) them.

通常,人们对于大豆类食物的喜好总有些极端,非喜爱即讨厌。而除了诸如“豆腐作为最常见的豆制品,其本身完全没有味道,看起来又是黏黏糊糊的一团”此类的老生常谈,讨厌大豆食制品的人大都又说不上来为何讨厌它。而有时,他们也并不知道哪些食物是由大豆制成的,又或为什么应该吃(喝)它们。

Pity those who shun soy. From a health standpoint, soybean foods are awesomely good for you. And from an eating standpoint, there are so many varieties of soy foods—tofu being just one—that there’s undoubtedly one for you.

不吃豆制品实乃一大遗憾。从健康的角度来看,豆制品便是一类堪称神奇的健康食品;而从吃法的角度来看,豆制品的种类又如此丰富——豆腐只是其中之一——毋庸置疑,这么丰富的类别中一定有你喜欢的。

Let’s start on the health side. Soybeans have more protein by volume than beef, and almost none of the saturated fat. They also have a Glycemic Load of 1, meaning when you eat them, they have virtually no impact on your blood-sugar levels. That’s an amazingly low GL, given that this food comes from a plant. In fact, soybean foods have been shown to lower glucose levels, all of which makes them a peerless choice for blood-sugar control.

从健康的角度开始说。大豆中所含的蛋白质比牛肉中所含的都要更丰富。并且几乎不含饱和脂肪。同时,其升糖负荷为1,也就意味着当你食用大豆类食物时,它几乎对血糖水平全无影响——因这类(大豆类)食物来源与植物,故其升糖负荷可真是神奇地低了。事实证明,大豆制品还能降低葡萄糖水平,这使得其对于血糖控制来说就是一类无与伦比的食物选择。

Soybean products are great for heart health, thanks to their good fats, fiber, and cholesterol-lowering plant sterols. They also may reduce the risk of a serious diabetes complication: kidney disease.

由于大豆中还富含优质脂肪、纤维和能有效降低胆固醇的植物固醇类,大豆类食物对心脏健康也大有裨益。同时,它们还可能降低作为糖尿病并发症之一的肾脏疾病风险。

Soy also has compounds called isoflavones that mimic estrogen, which can help ease menopausal discomforts, and lower the risk of several types of cancer including prostate, breast, and endometrial.

大豆中还含有类似雌性激素的异黄酮素,可缓解更年期时的不适,并降低如前列腺癌、乳腺癌、子宫内幕癌之类的癌症风险。

And if that wasn’t enough incentive to give it a chance, studies have shown that people who are trying to lose weight and drink soymilk, lose slightly more than those who drink regular milk.

如果以上这些还不足以打动你爱上豆制品的话,那么还有一点:研究表明,同样在减肥期间,喝豆浆的人比喝常规牛奶的人要减得稍多些。

Now, to debunk some of the mystery surrounding this wonder food. Soy is a bean, but out of that bean comes a host of different products. It’s best to get your soy from the most unadulterated forms. The more processing that occurs, the more that food manufacturers add in sugar, fat, salt, and chemicals that reduce its healthfulness. A great example is soy sauce: the ubiquitous flavoring is so high in added salt that it’s awful for your blood pressure. And products like soy protein bars have too much added sugar and fat to be worth your while.

现在,让我们来稍稍揭秘一下这种神奇食物上的神秘光环吧。大豆是一种豆类,然而在此之外,随豆而来的还有许多不同的东西。以最纯粹(无掺杂)的途径得来的大豆最好。加工过程越多,加进去的糖、脂肪、盐以及一些化学物质也就越多,从而降解了其于健康的裨益。有个很好的例子就是酱油:这种无处不在的调味品,由于加了过多的盐而使得它对血压来说简直可怕。同样像大豆蛋白条之类的产品,因添加太多糖和脂肪也不值一食了。

So start your soy journey simply, with soy’s most accessible products:

就让我们从享用以下几种最简单平常的大豆制品,开始我们大豆健康之旅吧。

Edamame is just another name for fresh soybeans. They are most typically bought in one-pound bags found in the frozen foods section at the grocery store, often for under $ 3 a bag. They are available shelled or in the pod (you don’t eat the pods, just squeeze the beans out of them and into your mouth). You can eat them raw, but most prefer them boiled for a few minutes first, then sprinkled with a bit of salt. They are crunchy, tasty, and no more unusual than a sweet pea, but much more addictive. Try them, and we bet they’ll become a regular at your dinner table.

毛豆。毛豆其实不过是新鲜黄豆的别名而已。(……——省略过于白痴的说明……如“毛豆带豆荚,吃的时候将里面的豆挤出来就可以了”)。毛豆可以生吃,也可稍微煮一下撒少许盐再吃。新鲜毛豆酥脆可口,如香豌豆般寻常却比它更让人迷恋。

Soy nuts are edamame beans that have been roasted and salted. You can eat them plain as a snack, or in salads and soups.

大豆果,即将毛豆焙烧并盐焗过的豆子,可当小吃、或伴在色拉或汤里同吃。

Soymilk is the creamy liquid that’s pressed out of cooked soybeans. It’s suitable for replacing milk or cream in most recipes, especially baking. Also good in coffee, over cereal, or as a drink on its own.

豆浆。很适合用来代替牛奶或奶油,尤其在烘焙时;又或加在咖啡或麦片粥中,或就原汁原味地喝。

Tofu looks like and has the consistency of cheese, which is apt because it is the curd of soybean milk, so it’s essentially dairy-free cheese. It can be roasted, grilled, sautéed, or boiled. It comes in many textures, from soft to extra firm, so pick the density you like. Put it in a salad instead of chicken, in curry dishes, or anywhere you’d normally use meat.

豆腐。豆腐看上去和其稠度都像奶酪,又因为它是大豆奶的凝乳,所以基本上又可称作非乳品奶酪。豆腐可以热煨,板烧,油煎或单煮;它亦有多种形式,从很嫩到很老,让人可以选择自己喜欢的稠度。做色拉时便可用豆腐将鸡肉取而代之——事实上,任何原本用肉的场合都可以用合适形式的豆腐代替。


Tofu variations can be found throughout an Asian supermarket. If you like to experiment with your cooking, or are open to foods from other cuisines, you really should try some of these variations. Spears of dry tofu skin become soft in broth, and make an amazing alternative to noodles. Sheets of dry tofu skin get soaked, and then used as a wrapper. Lightly fried blocks of tofu have a steak-like texture, a light brown skin, lots of flavor, and hold together much better than raw tofu.

豆腐衍生品。如腐竹(代替面条,哈哈),干豆腐衣(浸湿然后用来卷东西吃)等等。微微煎过的豆腐块便像牛排,呈浅褐色,比生豆腐成形更好,也别有风味儿。

Miso is a rich, salty condiment made by blending soybeans, a grain, salt, and a mold culture, and letting it ferment for as long as three years. A small spoon adds lots of flavor; most commonly used in soups, it can be used in sauces and marinades as well. Like soy sauce, the saltiness is a problem, but it is otherwise a healthy addition to your meals.

豆面酱(味噌)。豆面酱是将大豆、谷物、盐等混合,通过霉菌培养并长时间发酵而制成的高盐度调味品。豆面酱通常用在汤里,也可用在酱汁和腌泡汁中,这样用上一小匙便能增添许多风味,然而,就像酱油一样,豆面酱的盐度也是一个问题,除此之外,也算可以给我们盘中餐的健康指数加分啦。

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