The World Health Organization says that "3 servings of corn and 1 serving of beans can complement nutrient deficiencies and have the best anti-cancer effect." Is it true? Huang Shuhui, a nutritionist at the Post Hospital, said it was true! And it's not just corn, white rice, wheat and beans are also a combination of double the nutrition!
Why does the nutritional value of 3 servings of corn and 1 serving of beans double? Huang Shuhui said that it is mainly because the two are eaten together, which can become a source of combined protein for the human body! Generally speaking, apart from beans, plants contain very little protein and are not the source of protein produced by the human body. And cereals such as corn, rice, and noodles are considered to be "just the staple food of carbohydrates", and can only be provided as a source of calories when eaten in the stomach, but in fact, this is only because they lack a certain amino acid, so they cannot be provided as a source of protein composition for the human body .
Amino acids must be deficient.Huang Shuhui explained that the human body's utilization of amino acids is the "all or nothing" law. The human body needs more than 20 kinds of amino acids, most of which can be synthesized by the human body, but there are 8 kinds of essential amino acids that the human body cannot manufacture and must be supplemented by amino acids in food. However, if there are only 7 essential amino acids in food, and one of them is lacking, even if the amino acid content is high, it cannot be a source of protein for the human body to combine into, but can only be absorbed by heat and converted into the human body needs. nutrition.
The complementary amino acids of grains and beans can be directly absorbed and utilized to manufacture protein.
In the past, it was believed that without eating meat, eggs and milk, the human body could not provide enough sources of protein for growth. It was later discovered that, in fact, as long as the use of complementary food nutritionThe role of cereals and beans mixed to eat, can complement each other's lack of essential amino acids, eat into the stomach can also be effectively used to make protein.
Huang Shuhui said that among the 8 essential amino acids, corn only lacks tryptophan, while beans only lack methionine. When eaten together, the 8 essential amino acids can be directly utilized. The eight essential amino acids such as white rice and wheat only lack lysine, and eating with beans can make up for the lack of methionine in beans, which can be directly used as a source of protein synthesis.
The concept of nutritional complementarity, you can also rely on bean and rice to supplement protein without meat. The World Health Organization has also adopted the concept of "nutritional complementarity" to provide some backward countries with poor economies to improve national nutrition. Let the people of these countries, even if there is no meat to eat, eating grains and beans can increase the protein composition, and without cholesterol, beans can also provide dietary fiber, which is more nutritious than meat protein.
Why do you need 3 servings of corn or white rice and wheat, but only 1 serving of beans? Huang Shuhui said that this is the concept of the best ratio of human body intake, 3 staple foods plus 1 protein (beans). Other foods can also use this nutritional complement to alter the nutritional value of the food. Nuts are also deficient in lysine. Eating with lentils, mung beans, red beans, peas and peanuts not only provides high-quality oils for the human body, but also provides minerals such as manganese, copper, zinc, iron, magnesium, potassium, and phosphorus that are rarely contained in ordinary plants. Substances and various vitamins can also become a source of protein composition.
This is the best way to eat
Huang Shuhui said,Brown rice contains trace elements and B vitamins, and is best cooked with brown rice and beans. But for those who are not used to brown rice, it is also very good to use white rice mixed with beans, such as soybean rice, mung bean porridge, peanut rice milk, soybean stewed peanuts, etc., which are delicious and nutritious.
Huang Shuhui said, in fact, the WHO also recommends that the protein source of each meal should preferably be half from plants and half from meat. After eating five-grain rice and soybean rice, as long as you eat another piece of meat, such as a piece of fish and a piece of square tofu, it is healthier than simply eating meat to supplement protein.
◎ Image source/Dazhi Image/Shutterstock
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