4hw.com.cn: milk and soymilk are the best breakfast choices for many people. They have high nutritional value and are convenient and fast. But can milk and soymilk be drunk together? Both of them have high nutrition. Can they drink together and have a look.
Notes on drinking soymilk
First, soak for 10 hours in advance. The soybeans can be soaked sufficiently to produce the soymilk with smooth taste and low slag yield. Generally, soybeans should be soaked for more than 10 hours at room temperature. When the temperature is high, they should be put into the refrigerator or changed for several times to avoid bacteria growth.
Second, try not to mix mung beans, rice, etc. The raw materials should be superior soybeans, which can be mixed with a small amount of black soybeans to make dark soymilk; mixed with several nuts such as peanuts and walnuts, the soymilk tastes more smooth and tastes slightly fragrant. Try not to add mung beans, red beans, rice and other starch rich raw materials. The presence of starch will make the soybean milk taste a little sticky, and the taste will be covered.
Third, rice is made from soybean milk. Use the remaining soymilk instead of water to make rice. It not only adds high-quality protein to rice, but also has a good taste. It's one stroke.
Fourth, the ratio of soybean to water is about 1:18-20. It has been previously reported that the ratio of beans to water is about 1:3, which is the most suitable, but the soybean milk made by this ratio has a protein content of 8.7%, plus fat and carbohydrate, and its thickness is enough to compare with tofu. According to the table of Chinese food ingredients, the protein content of soybean milk is 1.8%, so the best weight ratio of soybean and water is 1:18-20.
Fifth, eat with bean products. According to the Chinese Nutrition Society's dietary guidelines for Chinese residents, 30-50g of Soybean (dry weight) should be eaten every day. Drink about 300 ml of soymilk a day, about half the recommended amount. Therefore, it is recommended that you drink soy milk, but also often to eat some tofu, soybean skin and other soy products.
Sixth, it's healthier to add honey. There is almost no starch and sucrose in soybeans, so soymilk has no sweetness, but adding sucrose is not conducive to controlling blood sugar. People who like sweet soymilk may as well add some honey. Honey is a kind of natural sugar, mainly fructose, with high sweetness and low dosage, which is relatively healthy. In order to reduce the damage to the active substances in honey, do not add honey immediately after the soymilk is beaten, and it is better to add it before the soymilk is cooled and ready to drink.
Seventh, mix it with hot milk. This kind of mixing method is often opposed by some people who are keen on "food match", but in fact, this method is not only harmless, but also improves the nutritional value due to protein complementarity. However, if you don't like stringy taste, you can drink separately.
Eighth, fried bean dregs. Soybean milk can retain the water-soluble beneficial ingredients in raw materials to the maximum extent, such as stachyose, soybean isoflavone, soybean saponin, etc. But to increase the intake of dietary fiber, you need to eat bean dregs, which can be fried or made into rice.
Can soymilk be drunk with milk?
I don't know when, there is a strange saying: milk can't be drunk with soymilk. One of the reasons for this is that it originated from the 'trypsin inhibitor' in soymilk. In fact, it is also a kind of protein, but it will hinder the human body's digestion of protein, making the protein digestibility of raw beans less than 40%. If you eat it, it will also hinder the absorption of protein in other foods.
Experts said: milk can't be drunk with soymilk. Most people have this strange idea. One reason is that it's originated from the 'trypsin inhibitor' in soymilk. In fact, it is also a kind of protein, but it will hinder the human body's digestion of protein, making the protein digestibility of raw beans less than 40%. If you eat it, it will also hinder the absorption of protein in other foods.
However, most trypsin inhibitors in soybeans will be inactivated as long as they are cooked. Therefore, people have been drinking soymilk safely for thousands of years. The key lies in the heating time of soymilk. It is better to heat the soymilk in low heat for 8 minutes after boiling to ensure that the destruction rate of trypsin inhibitor is more than 90%. (www. Zhichangshi. Com) since the trypsin inhibitor in soybean milk is inactivated by heating, it will not hinder the absorption of protein in milk. There should be no problem in drinking both. Eating with eggs, of course, is no problem.
Another theory comes from the 'protein waste' theory. It is said that people's absorption capacity is limited in the morning. A cup of milk or a bowl of soymilk is enough for nutrition. If they eat both, they will not be able to absorb all the nutrients, causing waste. This seems reasonable, but it is boring. As long as we analyze it carefully, we can find out the loopholes.
First, how much protein does a bag of milk contain? If you press 2. According to 9% of national standards, 250 grams of milk is only 7. 3 grams, only 10% of the recommended daily protein supply for light physical activity adult men and 11% for women. The protein content of soymilk is usually 2%. A large bowl of 300 ml soymilk contains 6 grams of protein. Milk and soymilk add up, only equivalent to 20% of a day's protein intake, how can it be considered excessive?
A bag of milk, a bowl of soymilk, plus two pieces of bread (about 60 grams of flour), can provide a total of 19 grams of protein. According to the principle of balanced diet, breakfast should provide 1 / 3 of high-quality protein, which should be 22-25g. It can be seen that the so-called "milk plus soymilk causes protein nutrition excess" is not true at all.
So let's look at the other ingredients.
1. Milk is rich in calcium, while soybean milk is relatively low in calcium and rich in potassium and magnesium.
2. Milk is rich in vitamin A, which is not found in soymilk.
3. There are more vitamin E and vitamin K in soymilk, but less in milk.
4. Milk does not contain dietary fiber, but soybean milk contains a lot of soluble fiber.
5. Milk contains a small amount of saturated fat and cholesterol, while soybean milk contains a small amount of unsaturated fat, as well as cholesterol reducing absorption of soybean sterol.
6. Soybean milk is rich in soybean isoflavones, which can reduce calcium loss in menopause women, while milk contains lactose and vitamin D, which can promote calcium absorption.
From the above comparison, it can be seen that the nutrition of milk and soymilk will not be lost due to superposition, but will be strengthened due to complementarity.
In terms of calcium supplement, there are a lot of calcium, vitamin D and lactose in milk. If we get the help of vitamin K and potassium magnesium in soybean milk, we can improve the utilization rate of calcium more effectively, which is helpful to improve the bone density of teenagers; For menopausal women, because of the soybean isoflavones in the soybean milk, it can drink milk to supplement calcium and delay the loss of calcium, playing a double role.
From the perspective of beauty, milk rich in vitamin B2 and vitamin A is conducive to the renewal and metabolism of facial skin, while soybean isoflavone in soybean milk can improve the elasticity and water retention of skin.
In terms of cardiovascular disease prevention, the rich vitamin B6 and B12 in milk, together with folic acid, vitamin E, soybean isoflavone and dietary fiber in soybean milk, can effectively reduce the level of homocysteine, improve the antioxidant capacity of LDL, and have the best disease prevention effect.