Beans: The Secret to Longevity

　　 “Beans have the supreme status in longevity areas and are the basis of every longevity diet in the world.” American writer Dan Buettner came to this conclusion after visiting longevity areas for more than ten years. He mentioned in the book “Blue Zone Kitchen: 100 Longevity Recipes” that the “blue zones” include Sardinia in Italy, Okinawa in Japan, Nicoya Peninsula in Costa Rica, Ikaria in Greece, and California in the United States. Loma Linda’s top five longevity areas. People in these areas regard beans as a major component of their diet.
　　 Beans are rich in protein, vitamins, and dietary fiber, which can provide energy and protein. They can slowly raise blood sugar, supplement calcium, and promote gastrointestinal motility. More and more studies have pointed out that beans and their products have important effects on health: ① Reduce the risk of all-cause mortality. A U.S. study found that compared with postmenopausal women who had the lowest intake of plant protein (such as tofu, nuts, beans), women with the highest intake had a 9% lower risk of all-cause death and 9% lower risk of death from cardiovascular disease. The risk was 12% lower and the risk of dementia-related death was 21% lower. One study of Japanese people found that higher intakes of fermented soybeans were associated with lower mortality. ②Prevent various chronic diseases. The intake of soybeans and their products can reduce the risk of osteoporosis, obesity, hypertension, hyperlipidemia, diabetes and coronary heart disease. In Asian women, high intake of soy isoflavones (20 mg/day) reduced the risk of breast cancer by 29%. ③ Helps lose weight.
　　 Data show that about 40% of adults in my country do not often eat soy products, and even if they do, more than 80% of them do not reach the recommended amount.
　　 Experts say that menopausal women and the elderly should appropriately increase their intake of beans and soy products, but they must choose a suitable way to eat them.
　　 ① Soy products should be eaten carefully. Fermented soy products include bean curd, stinky tofu, bean paste, natto, etc., which reduce the anti-nutrient content in raw soybeans, produce vitamins, and increase mineral absorption, which is conducive to the release of soy isoflavones and promotes absorb. However, due to its high salt content, it is not advisable to eat more. Non-fermented soy products include tofu, tofu skin, yuba, etc., which retain the characteristic nutrients of soybeans and reduce the purine content. ② Put soybeans into porridge and vegetables. This is not only rich in nutrients, but also helps to complement amino acids and improve the absorption and utilization of protein. However, it is not recommended to eat deeply processed soy products braised in fried sauce. ③ Make pasta from mixed beans.