When it comes to peas, many people think of smooth pea jelly and delicious pea minced meat.
Pea is one of the oldest cultivated plants, which originated in the Middle East. With the development of civilization and cultural exchange, it quickly spread to neighboring countries and regions.
Peas can be found in many words at home and abroad. The story of the princess and peas makes people laugh when they think about it. Mendel, a famous geneticist, discovered the great phenomenon of genetic separation and the law of free combination because he planted peas, which made the world's understanding of genetics leap forward. Perhaps these legends and stories, coupled with scientific research, have made peas almost all over the world.
Pea is also one of the most common beans, which is very popular in China. Although peas have been eaten as staple food and miscellaneous beans for thousands of years, more and more people eat peas as vegetables.
1. Nutritional value of green peas
Green peas, as immature seeds of leguminous plants, are vegetables, but they have many characteristics of beans, and their nutritional value is very prominent among many vegetables, mainly as follows:
1 .high protein. The content of protein in vegetables is generally low. As a vegetable, the protein content of green pea is much higher than other vegetables. 100g green peas contain 5.4g of protein.
2. Low fat. Peas have no cholesterol and low fat content. 100g green peas only contain 0.4g fat, and 100g dry peas only contain 1. 1g fat.
3. Rich in dietary fiber. 100g of green peas contains 5.7g of dietary fiber, and100g of dry peas is increased to10.4g of dietary fiber.
4. Rich in vitamins. 100g green peas can meet people's daily needs of 44% vitamin C, 25% thiamine /B 1, 20% vitamin K, 16% folic acid /B9, 13% nicotinic acid /B3 and 7% riboflavin.
5. Rich in minerals. 100g green peas can meet people's daily requirements of 22% copper, 17% manganese, 10% zinc, 8% phosphorus, 8% iron, 7% magnesium, 5% potassium, 3% selenium and 2% calcium.
6. Rich in antioxidants. In addition to antioxidant vitamins and minerals, green peas also contain many other antioxidant substances, such as:
2. The health value of green peas
The study found that green peas have the following eight positive effects on human body.
1. Promote intestinal health. Prebiotics in peas promote the proliferation of intestinal beneficial bacteria and improve intestinal health; Pea fiber also helps to prevent and improve constipation.
2. Promote weight loss. Rich fiber and protein content make green peas help to enhance satiety, inhibit people's desire for food, and thus promote weight control.
3. Regulate blood sugar and prevent diabetes. Pea has a low glycemic index, and its rich protein and dietary fiber help to delay the decomposition of carbohydrates and avoid the rapid rise of blood sugar.
4. Promote heart health. Green peas are rich in minerals (such as magnesium and potassium), antioxidants and omega-3 fatty acids, which help to alleviate the damage of oxidative stress to the heart, reduce inflammation and inhibit the formation of arterial plaques.
5. Promote eye health. Eating green peas often helps to prevent macular degeneration, which is mainly related to the rich vitamin A, carotene and lutein in green peas.
6. Prevent osteoporosis. The combination of vitamins and minerals (especially vitamin K) in peas is helpful to promote bone mineralization, prevent osteoporosis and enhance bone health.
7. Cancer prevention is mainly related to the rich antioxidant substances (such as coumestrol) and saponins in green peas.
8. Promoting the health of pregnant women and babies is mainly related to the rich folic acid in green peas.
3. Green peas and dried peas
Dry pea is a mature pea seed, and its nutritional value is similar to that of green pea, but there are obvious differences.
Compared with green peas, the content of vitamin C in dried peas almost disappeared except for the reduction of water.
However, the protein content, dietary fiber content (especially the fiber content of wrinkled peas calculated by Mendel), carbohydrate content, most minerals and vitamins in dried peas have increased significantly.
In the era when fresh food can't be preserved for a long time, dried peas are the most commonly used way to store and eat peas. Peas are often eaten as miscellaneous beans with red beans and mung beans, or made into bean jelly with starch, or germinated as vegetables.
With the convenience of fresh storage, green peas have gradually become a frequent visitor on people's table, and dried peas have gradually withdrawn, but baked peas are still a favorite snack.
4. Which pea is healthier? Pea sprouts and bean jelly
Besides green peas and dried peas, there are several common ways to eat peas, such as bean jelly, pea seedlings and pea tips.
Bean jelly is a kind of food made from starch separated from peas, which is especially popular in summer.
It is worth noting that bean jelly is a staple food in nutritional value, which is not much different from sweet potato/rice/noodles. Only the carbohydrates in peas are retained in bean jelly, and there are few protein, dietary fiber, vitamins, minerals and antioxidants left.
Pea seedlings and pea tips are both very nutritious vegetables, but they also retain some nutritional characteristics of beans. Take pea seedlings as an example. From pea seeds to pea seedlings, there are gains and losses, gains and losses:
Some people can't help asking: which of these pea foods is the healthiest?
From the nutritional point of view, green peas and dried peas have the highest nutritional value, followed by pea seedlings and pea tips, and pea jelly has the single nutritional component.
But from the point of view of actual consumption, these methods can promote health as long as they are properly matched. Dry peas can be eaten like mung beans, lentils, chickpeas and other miscellaneous beans; Green peas can be eaten as vegetables and can also be used as one of the sources of protein. Pea seedlings and pea tips are eaten as green leafy vegetables; Bean jelly is eaten as a staple food of carbohydrates, not as a side dish (don't treat pea sauce and bean jelly as improper food! )。
Verb (abbreviation of verb) precautions for eating peas
To sum up, peas can be regarded as healthy food, dried peas are suitable for interchangeable use with other miscellaneous beans, and green peas are a very nutritious vegetable, which is helpful for anti-oxidation and anti-inflammation, and has a positive impact on human intestines, pancreas, heart, bones, eyes and other organs.
If you want to promote health by eating peas in your daily diet, you need to pay attention to the following five points:
1. People who are allergic to peas need to consider fasting for a period of time according to the severity.
Both green peas and dried peas need to be cooked.
3. It is recommended to eat peas with skin. Pea skin is the main storage place of dietary fiber and antioxidant substances. Eating with skin can give full play to the antioxidant and anti-inflammatory value of peas.
4. The lower the processing level, the healthier the peas. Roasted peas, boiled peas and fried peas without additives are all very healthy and nutritious foods, but the nutritional value will be reduced if a lot of oil, sugar and even additives are added. As a nostalgic snack in old Beijing, pea sauce is understandable, but it should not be eaten more.
You can't use bean jelly and pea snacks instead of peas. Although pea food/snacks such as pea jelly and pea yellow are named peas, their nutritional components are completely different and cannot be used to replace dried peas and green peas. Especially because of the high sugar content of pea yellow, there is little dietary fiber left in pea sauce and pea yellow during processing, so it is useless to eat too much.
Six. A healthy dinner for a week
Here are some automatic and faster dinners, which can make us get enough nutrition, feel full and control our weight every day.
Day 1。 ? Carrot, yellow pepper, white radish, wormwood stalk mutton soup+white roasted seeds and nuts
The next day. ? Milk, cabbage, tomato and dried bean soup+mixed rice
The third day. ? Noodles with Chinese cabbage, broccoli, onion and tofu+roast chicken with mushrooms and red peppers
The fourth day. ? Tomato and cauliflower frozen bean curd soup+steamed yam
The fifth day. ? Stewed lentils in mutton soup with carrots, onions and potatoes
Day six. ? Chicken soup noodles with carrots, radishes and onions
The seventh day. ? Red chickpea soybean milk+spicy radish+white roasted seeds and nuts
Serious friends will find that these dinners have something in common, mainly simple high-quality protein food (mutton, chicken, tofu, shredded tofu, soybean milk and dried tofu), staple food (miscellaneous rice, miscellaneous bean paste, noodles, baked beans, potatoes and lentils), and full-color vegetables and fruits (carrots, white radishes, green radishes, milk cabbage, Chinese cabbage, etc.).
For office workers and families, dinner should be the most qualified opportunity to supplement dietary fiber. Crude fiber food can make good bacteria in your intestines enjoy highly diversified nutrition and improve their living conditions. No matter the dietary fiber in whole grains or vegetables, it can produce beneficial short-chain fatty acids when it meets good bacteria in the intestine, which can greatly promote the health of the intestine and brain. This opportunity is not to be missed!
And remember, don't eat too much! Excessive calorie intake will be stored in the body in the form of fat, which will often increase your waistline and reduce your immunity; And don't eat less. Eating less not only affects sleep, but hungry intestinal bacteria may also eat your intestinal mucus layer if they have nothing to eat! In this case, intestinal leakage may occur more easily than other cases.
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