你為什么應(yīng)該喜歡豆類?

你為什么應(yīng)該喜歡豆類?

There are many reasons to love legumes:

熱愛豆類有很多原因:

· Good source of plant-based protein.

富含植物蛋白。

· Associated with health and longevity.

與健康和長壽有關(guān)。

· Actively anti-inflammatory.

積極抗炎。

· An excellent source of fiber.

纖維的絕佳來源。

· An excellent source of isoflavones and phytonutrients.

異黃酮和植物營養(yǎng)素的優(yōu)良來源。

Legumes refer to plants in the botanical family Fabaceae. These plants – which produce foods as varied as lentils, chickpeas and soybeans to peanuts, peas, alfalfa and tamarind – have a property that makes them essential to sustainable agriculture.

豆科植物是指植物科植物。這些植物生產(chǎn)的食物種類繁多，從扁豆、鷹嘴豆、大豆到花生、豌豆、苜蓿和羅望子，它們的特性使它們對可持續(xù)農(nóng)業(yè)至關(guān)重要。

They capture nitrogen gas from the air and return it into the soil, enriching the soil and alleviating the need to add fossil-fuel-based fertilizers. (To be fair, this so-called “nitrogen fixing” is carried out by symbiotic bacteria that attach themselves to the roots.)

他們從空氣中捕獲氮氣并將其返回到土壤中，使土壤變得肥沃，從而減少了添加化石燃料肥料的需求。(公平地說，這種所謂的“固氮”是由附著在植物根部的共生細(xì)菌進(jìn)行的。)

This is why legumes are such a good source of plant-based protein.

這就是為什么豆類是植物性蛋白質(zhì)的一個很好的來源。

Large, well-designed research studies have validated the importance of legumes to modern human health, showing strong evidence for a longevity-promoting associated with regular intake of legumes. One study of the oldest people in multiple different developed countries – including Japan, Sweden, Australia and Greece – found that legume intake was the single strongest of survival, with an 8% reduced risk of death associated with each additional 20g of legumes consumed per day.

大量精心設(shè)計的研究證實了豆類對現(xiàn)代人類健康的重要性，顯示了經(jīng)常食用豆類與長壽相關(guān)的有力證據(jù)。一項對包括日本、瑞典、澳大利亞和希臘在內(nèi)的多個發(fā)達(dá)國家的老年人進(jìn)行的研究發(fā)現(xiàn)，豆類攝入量是生存的唯一最有力因素，每天多攝入20克豆類，死亡風(fēng)險就會降低8%。

Legumes Are Anti-Inflammatory

豆類可以抗炎

Beans and the rest of the legume family are an excellent source of several of the more anti-inflammatory nutrients and compounds , including:Fiber, Isoflavones, Flavonoids,Anthocyanins

豆類和豆科植物是幾種抗炎營養(yǎng)素和化合物的極佳來源，包括:纖維、異黃酮、類黃酮、花青素。
 

Look, if beans make you feel too gassy and bloated, if you’re allergic to peanuts or if you simply don’t like how some of these foods taste, then by all means, don’t eat them.

聽著，如果豆子讓你覺得太多氣和腫脹，如果你對花生過敏，或者如果你只是不喜歡這些食物的味道，那么無論如何都不要吃它們。