【健康】一種廉價卻被遺忘的超級食物：豆類是逆轉慢性疾病的關鍵【文化視野】

Most people don't think much when they walk past them in the grocery store. Beans are seen as farmers' food and not taken seriously While shoppers chase expensive superfoods and synthetic supplements However, if the fight against chronic disease through the modern health crisis And the real secret to getting rid of the profit-driven control of big pharma has been in your pantry? Scientists studying the world's longest-lived population Beans are nature's ultimate longevity drug It is an often overlooked superfood. Can prevent heart disease, diabetes and cancer And no side effects Essentials Blue Zone Studies Confirm From Okinawa to Sardinia Beans are the only food that centenarians around the world eat every day Beans Break Traditional Food Categories It also acts as a protein Studies have shown that Eating beans can reduce the risk of heart disease More stable than diabetes drugs and reduce the incidence of colon cancer The fiber in beans acts as a source of life Provide nutrition for intestinal bacteria Producing Anticancer Short-Chain Fatty Acids Despite the low price per bean But in terms of providing comprehensive nutrition Beans perform better than expensive supplements rich nutrition cheap price And at a glance Although enterprises vigorously promote containing industrial seed oil and processed plant-based alternatives to synthetic additives But the real whole beans black beans lentils chickpeas Can provide complete protein when paired with rice or rice more fiber than any plant other than wheat and provide key minerals such as iron and potassium 95% of Americans lack these minerals. Unlike factory-farmed meat or genetically modified soybean isolates Beans don't need chemical input to thrive Can naturally regenerate eggs in the soil This is the sustainability problem that corporate agribusiness covers up. In addition Historical context reveals how food colonialism eroded bean consumption Before the advent of industrialized diets From Mexican Bean-based to Indian Pigeonpea-based Culture Both built civilizations on the basis of legume nutrition Now As the incidence of chronic diseases soars Mepelola Researchers such as Dr. Adeyemer point out that Only about 5% of Americans get enough fiber every day This deficiency has led to an epidemic of diabetes and heart disease Beans are the easiest way to solve basic health problems Scientifically proven health benefits of heart disease Prevention of binding of soluble fiber in legumes to cholesterol in the digestive tract Lower LDL bad cholesterol levels Eat beans 3 to 4 times a week It reduces the risk of heart disease by 22%. American Journal of Clinical Nutrition Glycemic Regulation Legume has a lower glycemic index GI That means they release glucose more slowly So as to prevent blood sugar spikes Blood sugar control in diabetics who eat beans every day Better than drug-dependent diabetics Cancer Protection Anthocyanins found in dark beans such as black beans Has antioxidant and anti-inflammatory effects Can reduce the risk of cancer Resistant starch in beans Can nourish beneficial gut bacteria Production of short-chain fatty acids such as butyric acid SCFA This may help prevent colon cancer Intestinal health and longevity Legume as a prebiotic Nourish immune function and metabolic health Vital gut microbiota People with high consumption of beans Like Okinawans, Sardinians Lower chance of having a chronic disease Longer life Even though beans have so many benefits But influenced by meat and dairy lobbyists USDA Dietary Guidelines Legume still on the back burner At the same time vigorously promote and inflammation related Processed cereals and animal products How to use the power of beans Avoid canned beans containing BPA Instead, choose organic, heirloom varieties. Such as Anasaki beans or black beans Soak the beans before the sauce with apple cider vinegar overnight to neutralize anti-nutrients such as fatty acid Then cook with cumin or ginger to enhance digestibility To get the complete protein Can be served with organic rice or quinoa This is aboriginal culture Thousands of years before the advent of modern nutritionists already perfect combination Here are some preparation techniques Soak for 8-12 hours Fermented like Douchi Cooking, boiling degrade most lectins When businesses sell expensive solutions to solve the problems they're causing The Healthiest People in the World But every day silently eat beans Adding beans is not expensive and incorporate it into the diet Could change the trajectory of chronic diseases around the world Bean preparers best for long-term storage know Beans are a must for survival reserves Because they are affordable Widely used and can fill the stomach But did you know Some kinds of beans Longer shelf life than other types of beans beans A survival reserve staple white bean such as cream beans and navy beans Best for long-term storage White beans just boil for 45 minutes And other kinds of beans You need to cook for 60 minutes or more. in case of emergency Shortening the cooking time of white beans is crucial Because saving fuel is important Especially when the water supply is insufficient While white beans are at the top of the list of beans best for long-term storage But all beans are suitable for long-term storage Actually If stored properly Most cocoa beans can be preserved for up to 25 years or more. Ideally You should store different types of beans so that when dealing with long-term survival situations Can eat all kinds of food Beans are considered a good life-saving food Because they have a long shelf life 然而 Pre-beans need to cook longer If you plan to store beans Especially pre-beans. You should also store water Emergency furnace and additional fuel When choosing which beans to store You must consider other factors such as cooking time Even pre-soaked beans It also takes a long time to cook If you have a wood stove This may not be a problem But if you have to cook beans during a power outage You still need a lot of fuel When boiling beans You should also weigh the ingredients So you don't have to worry about leftovers Speaking of cooking time White beans are your best choice Red lentils and yellow lentils Is also a good choice because they cook faster 相关的 Prepare essentials In the pantry eleven pounds of permanently preserved food Below is a list of stew times for different types of beans Minutes red bean Four to five minutes Anasaki beans minus sixty minutes black beans Sixty to ninety minutes of black-eyed peas Sixty minutes Condrini beans Sixty minutes of beans Forty to fifty minutes pussy beans pussy beans Sixty to one hundred and twenty minutes of Big North Beans Forty-five to sixty minutes green peas Forty-five minutes yellow peas 60 to 90 minutes green beans Whole kidney bean for 60 to 120 minutes Sixty minutes of lentils Four five to sixty minutes lentils red or yellow Twenty to thirty minutes of lima beans Cream Bean Forty-five to sixty minutes of mung beans Sixty Minutes Haijun Bean Four five to sixty minutes pinto beans 60 to 90 minutes soy 60 to one hundred and twenty minutes The fat content of beans and nutrients If you want to store beans before SHTF You should also consider the fat content of beans Even if stored in a sealed container with an oxygen absorber Fat still spoils over time Especially if you live in an area with a hot climate Luckily Most beans are low in fat Some beans such as chickpeas and soy higher fat content If you live in a hot climate You may need to choose other beans As your survival supplies Here's what to reserve before disaster strikes Two healthy beans and legumes chickpea chickpea Also known as chickpeas Rich in dietary fiber and protein One 164-gram cup of cooked chickpeas It contains 269 calories. 14.5 grams of protein 4.25g fat 12.5 grams of fiber and 45 grams of carbohydrates The same copy also contains Liquid acid vitamin B9 71% of daily intake DV 64% of daily intake 73% of daily intake 26% of daily intake, study finds beans and legumes For example chickpeas and hummus a dish made mainly of chickpeas Has many health benefits Chickpeas help lower postprandial blood sugar and increase insulin sensitivity A small study found Compared to eating oat bars with higher sugar content Low Sugar Hummus Snacks May reduce afternoon blood sugar levels by 5% Eating hummus can also reduce appetite and reduce the number of desserts later in the day Due to chickpeas and other legumes Rich in dietary fiber and beneficial plant compounds Eat them often May also help improve the composition of gut bacteria Lentils Lentils are rich in vegetable protein Can be a good ingredient for soups and stews One 198-gram cup of cooked lentils contains 230 calories 17.9 grams of protein 0.752 g fat 39,8 grams of carbohydrates and 15.6 grams of fiber The same service also provides Thiamine Vitamin B1 Daily intake of 30% folic acid Vitamin B9 90% of daily copper intake 55% of daily intake of iron 37% of daily intake 23% of daily intake of lentils is one of the best sources of iron Iron is human constitution A trace mineral needed to make hemoglobin Hemoglobin is the protein in the blood that transports oxygen Adding lentils to your diet can help increase iron intake This may be beneficial for vegans and vegetarians Because they may be at risk of iron deficiency anemia Lentils can also help lower blood sugar In a study involving 48 healthy adult volunteers With carbohydrates from cooked lentils Instead of half the carbohydrates in rice or potatoes Causes a significant drop in postprandial blood glucose levels In another study involving more than 3,000 participants Researchers report People who ingest the most lentils and other legumes The lowest risk of diabetes Bean sprouts can also reduce low density protein LDL or bad cholesterol and increased high-density protein HDL or good cholesterol for heart health Are beans expensive? If your budget is tight Please reserve beans because they are usually very cheap To save money Please choose the cheapest beans As of this writing These are the cheapest beans and lentils Pinto beans black beans brown lentils Navy Bean Red Bean Chickpea Last When choosing which beans to store for a rainy day Please consider how to use them Beans are a versatile ingredient White beans are generally considered to be the most versatile You can make a dip with it Spread and sauce White beans can also be used to make traditional legume dishes such as casseroles Soybeans are another widely used bean You can make soy milk and tofu with it When collecting reserves Please make sure not to waste money Buy what you don't like Or emergency food that you don't eat in your daily life Okay. Let's talk about it today These stories are not medical advice. Not only in the treatment or cure of any disease Always consult a qualified naturopathic physician To get information about your specific health condition or personalized suggestions for questions Sharing Health Click the Like and Share button on this page To spread the word about security Take control of your health naturally. Subscribe to get more information from me Please pay attention to me Thank you Farewell