"Soybeans" can be said to be one of the main sources of protein for vegetable eaters, but some people who eat beans are prone to flatulence. The "Tempe" fermented with soybeans has high protein and not only has the nutritional value of soybeans, but even surpasses soybeans. It is also known as "steak in the field". What are the benefits of eating tempeh? How to eat? Let a nutritionist tell you.
Nutritionist Xu Ruihan pointed out that everyone said that vegetable diets reduce carbon and save the earth, but not everyone can follow suit. For example, soybeans are one of the main sources of protein for vegetable eaters, but the oligosaccharides contained in them are very important for some people. For people, it will make people who are afraid of flatulence shy away. Xu Ruihan shared the following 4 methods, which can greatly alleviate the troubles of soybean flatulence.
1. Soak in water overnight to dissolve oligosaccharides. 2. Cooking destroys the oligosaccharide structure. 3. Germination allows the conversion of oligosaccharides. 4. Fermentation breaks down oligosaccharides.
When it comes to fermented food, Xu Ruihan recommends the steak "Tempe" in the vegetable food industry, which uses fermentation to decompose oligosaccharides. She analyzes the three major benefits of tempeh fermented by Rhizopus oligospora as follows:
Xu Ruihan explained that the main material of tempeh is soybeans, but the phytic acid and trypsin inhibitor contained in soybeans will affect the digestion and absorption of minerals and proteins in soybeans by the stomach and intestines, reducing the nutritional value, and tempeh is a mold Helps decompose these disturbing ingredients, and greatly restores the nutritional value of soybeans.
Oligosaccharides contained in soybeans: raffinose (raffinose), stachyose and verbasose, which will produce gas after being decomposed by intestinal bacteria. Some people are more sensitive and feel insensitiveIt is suitable, although the content can be greatly reduced by soaking and cooking, but tempeh is better, and these residual oligosaccharides are decomposed by mold, so eating soybeans will cause flatulence. It is recommended to try tempeh instead.
Xu Ruihan said that tempeh not only does not contain cholesterol, but can also help regulate cholesterol in the body. This is because the plant sterols contained in tempeh are similar in structure to cholesterol. After being eaten together with other foods containing cholesterol, Blocks the intestinal absorption of cholesterol from food and helps regulate blood cholesterol levels.
200g tempeh (cut into 1cm×2cm cubes), 1 tomato (diced), some coriander (chopped)
1-2 tablespoons water, 1 teaspoon salt, 2 teaspoons mirin, a little soy sauce/fish sauce (add according to taste), a little cooking oil
1. After the oil is hot, put the tempeh into the wok, fry it for 1-2 minutes, and then remove from the wok. 2. Fry the diced tomatoes in the pan until soft, then add in tempeh and stir-fry evenly. 3. Add seasoning and simmer. 4. Add coriander and mix well before serving.
In addition, Xu Ruihan also reminded that fermented foods are not suitable for everyone. In functional nutrition conditioning, there are two types of people who should temporarily ban fermented foods depending on the situation.
Foods fermented by lactic acid bacteria are usually acidic, such as kimchi, sour cabbage, etc., which may stimulate the activation of pepsin and cause woundsor more severe ulcers.
Xu Ruihan mentioned that usually there should not be too many microorganisms in the stomach and small intestine, so that various nutrients can be digested and absorbed well, and the microorganisms will not be eaten up first, so this kind of SIBO Groups may experience more severe gastrointestinal discomfort due to eating fermented foods (increasing the number of intestinal flora) or consuming oligosaccharides and fibers (which are rapidly fermented and produce gas).
◎ Image source / Retrieved from Xu Ruihan nutritionist Facebook·Dazhi Image / courtesy of shutterstock ◎ Consultant / Xu Ruihan nutritionist
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