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豆漿 (Soy Milk)
豆漿(又稱豆奶)是一種以黃豆(或黑豆)為原料製作的飲料。豆奶也可指豆漿加奶的飲品。豆漿是一種老幼皆宜、價廉質優的液態營養品。豆漿的製作是把黃豆放在水中浸泡約3至8個小時,黃豆泡發後呈橢球狀,然後將黃豆磨碎或用粉碎機打碎,接著用紗布將豆渣分離,即得到生豆漿。將生豆漿加水燒開,持續5-10分鐘,即可食用。生豆漿必須完全煮沸,以破壞會引發過敏的黃豆皂鹼。榨豆漿得到的副產品豆渣也可食用。現在亦有使用無需過濾的高速研磨加工法,因為無需過濾殘渣,而令到大豆的纖維得以保存。生豆漿也用來製作豆腐(Tofu)。 豆漿食用方法 豆漿有多種食用方法。不加任何調料的為「白漿」(又名「清漿」),加糖的為「甜漿」,加醋、加鹽、醬油、醬菜等調料的為「鹹漿」。豆漿是一道中式的營養早餐,常和油條一吃起。新鮮、有豆味的豆漿為豆漿佳品。豆漿一般為熱飲,不過在香港則經常以凍飲形式售賣。星巴克等一些咖啡店會用豆漿替代牛奶來沖調咖啡招待那些不喝牛奶的顧客。 豆漿營養價值 豆漿極富營養和保健價值,富含蛋白質和鈣、磷、鐵、鋅等幾十種礦物質以及維他命A、維他命B等多種維生素。不過因為大量植酸的存在,豆漿中的礦物質無法被吸收利用。豆奶蛋白質含量比牛奶還要高,另外豆奶中還含有大豆皂甙、異黃酮、卵磷脂等有防癌健腦意義的特殊保健因子。 又因為豆漿不含乳糖,對於乳糖不耐症的人士不會產生副作用,也是價廉物美的蛋白質來源。但豆漿的鈣含量較低,一般只有同等劑量牛奶的三十份之一。一些學者認為,適當的喝豆漿能夠強身健體、防止衰老,對糖尿病、高血壓、冠心病、癌症、腦中風、支氣管炎、老年癡呆、便祕、肥胖等疾病具有輔助功效。 |
Soy Milk (豆漿)
Soy milk (also called soya milk, soymilk, soybean milk, or soy bean juice) is a beverage made from soybeans. A traditional staple of Asian cuisine, it is a stable emulsion of oil, water and protein. It is produced by soaking dry soybeans and grinding them with water. Soy milk contains about the same proportion of protein as cow's milk: around 3.5%; also 2% fat, 2.9% carbohydrate, and 0.5% ash. Soy milk can be made at home with traditional kitchen tools or with a soy milk machine. Despite the terminology used by consumers, it is illegal to sell soy milk under that name in the European Union, where - with certain exceptions - EC Regulation (1898/87) has restricted the term 'milk' to mammary secretions since 1987; in such countries the term 'soy drink' is commonly used. The coagulated protein from soy milk can be made into tofu, just as dairy milk can be made into cheese. |
Issues on Health and Nutrition
Soy milk has about the same amount of protein as cow's milk, though the amino acid profile differs. Natural soy milk contains little digestible calcium as it is bound to the bean's pulp, which is insoluble in humans. To counter this, many manufacturers enrich their products with calcium carbonate available to human digestion. Unlike cow's milk, it has little saturated fat and no cholesterol. Soy products contain sucrose as the basic disaccharide, which breaks down into glucose and fructose. Since soy doesn't contain galactose, a product of lactose breakdown, soy-based infant formulas can safely replace breast milk in children with galactosemia. Like lactose-free cow's milk, soymilk contains no lactose, which makes it a good alternative for lactose-intolerant people. For patients without conditions that limit which sugars they can consume, there is no evidence to support any sugar-related health benefit or detriment to consuming soy milk instead of cow's milk. The American Academy of Pediatrics considers soy milk a suitable alternative for children who cannot tolerate human or cow's milk, or whose parents opt for a vegan diet. They find no medical benefit to using soy milk instead of human or cow's milk. Soy milk, like cow's milk, varies in fat content, but the most commonly sold varieties have less fat than whole milk, similar fat content to 2% milk, and more fat than skim/nonfat milk. Though it has been suggested that soy consumption is associated with a reduction in low-density lipoprotein ("bad cholesterol") and triglycerides, a 2006 study of a decade of soy protein consumption found no association between soy intake and health benefits such as cardiovascular health or cancer rates, and no benefit for women undergoing menopause. Soy was able to replace animal protein, foods high in saturated fats, and other sources of dietary fiber, vitamins and minerals. However, much of the mineral content in soy milk is unassimilable because of high content of phytic acid in soy milk. If soy milk is made into tempeh, the phytic acid content is cut in half. Research has refuted claims that soy affects bone mineral density. Research has found no link between soy and increased estrogen levels in men, although studies thus far have been limited in duration. For people who suffer from gout, purine in soy can make the condition worse. The US National Institutes of Health (NIH) recommends gout sufferers limit consumption of soy products. In the meantime, NIH also suggests that soy may have health benefits by reducing the risk for heart disease. |
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