许多含有大豆的食物，如豆腐, 豆肉替代品, 酱油, soy flour and soybean oil — can be found in supermarkets as well as natural, 健康和亚洲食品店. There are many types of food alternatives made with soy, 比如大豆熏肉, 奶酪, “chicken-less”掘金, 玉米狗, 汉堡包, 热狗和冰淇淋. 是冒险的.
富含大豆的食物指南
以下是含有大豆的食物清单.
毛豆
These soybeans are harvested when the beans are still green and sweet tasting. They can be served as a snack or a main vegetable, after boiling in slightly salted water for 15 to 20 minutes. They are high in protein and fiber and contain no cholesterol. 毛豆 can be bought shelled or in the pod in the supermarket produce section or frozen food aisle.
肉的替代品
肉的替代品, 含有大豆蛋白或豆腐的, 是用来模仿肉的吗, 比如汉堡, 香肠, 培根和热狗. Generally, they are cholesterol-free and lower in fat than meat. They are excellent sources of protein, iron and B vitamins.
味噌
味噌 is a rich, salty soy paste used in Japanese cooking. The Japanese make miso soup and use miso to flavor a variety of foods such as sauces, 调料和腌料. 味噌酱应该冷藏. 味噌 contains minimal soy protein and is high in sodium.
豆浆
Soybeans that are soaked, ground fine and strained produce fluid called soybean milk. 平原, unfortified soymilk is an excellent source of high quality protein and B vitamins, 但缺乏钙和维生素D. 然而，强化版本是可用的.
豆浆 can be found in non-refrigerated containers or in the dairy case at the supermarket. It also is sold as a powder to be mixed with water.
豆浆 is an excellent milk substitute for people who are lactose intolerant. It can used as a beverage or in place of milk in cooking.
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大豆坚果
Roasted soy nuts are whole soybeans that have been soaked in water and then baked until browned. 大豆坚果有多种口味. They are high in protein and isoflavones, and similar in texture and flavor to peanuts.
酱油(酱油、烧鱼和照烧)
Soy sauce is a dark brown liquid made from soybeans that have undergone a fermenting process. Soy sauce contains minimal soy protein and is high in salt.
两种酱油分别是酱油和酱油. 豆腐是大豆和小麦的混合物. Tamari is made only from soybeans and is a by-product of miso. Another sauce containing 酱油 is teriyaki sauce. It contains 酱油 and other ingredients such as sugar, vinegar and spices.
豆豉
豆豉是一种又粗又嫩的豆制品. 整个大豆, sometimes mixed with another grain such as rice or millet, are fermented and pressed into a cake or bar with a smoky or nutty flavor. It can be sliced, marinated and grilled, and added to soups, casseroles or chili. 在亚洲和健康食品店都能找到.
大豆蛋白
大豆蛋白 (TSP) refers to products made from textured soy flour, textured soy protein concentrates and spun soy fiber. Textured soy flour contains about 70 percent protein and retains most of the bean's dietary fiber. Textured soy flour is sold dried in granular and chunk style. 水合后，它有嚼劲. 它被广泛用作肉类增肥剂. One of the more popular brands is called Textured Vegetable Protein (TVP).
豆腐
豆腐, 又称豆腐, 是一个软的, 光滑的豆制品由鲜嫩的凝结而成, 加混凝剂的热豆浆. 豆腐 has a mild flavor and easily absorbs the flavors of marinades, spices and other ingredients. 豆腐 is rich in high-quality protein and B vitamins, and low in sodium. 豆腐主要有两种:
- Water-packed tofu comes in extra-firm, firm and soft varieties. This tofu is dense and solid and holds up well in stir fry dishes and soups, on the grill or anywhere you want tofu to maintain its shape.
- Silken tofu comes in extra-firm, firm, soft and reduced-fat varieties. This tofu is made by a slightly different process that results in softer product. Silken tofu works well in pureed or blended dishes.
整个大豆
As soybeans mature in the pod, they ripen into a hard, dry bean, similar to other legumes. Most mature soybeans are yellow, but some are brown and black.
整个大豆 are an excellent source of protein and dietary fiber. They can be cooked and used in sauces, stews, and soups. 整个大豆 that have been soaked can be roasted for snacks and are available in natural food stores and some supermarkets. When grown without chemicals, they are referred to as organically grown soybeans.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.
