胡豆的营养价值详解
胡豆也叫蚕豆、罗汉豆、夏豆等，它是在西汉时期由张骞自西域传入，故名胡豆。胡豆的营养价值很高，从嫩苗到成熟的种子都能够当蔬菜食用。在豆类蔬菜中，胡豆是很重要的一种食用豆，可以用来凉拌、炒菜，还可以做成各种各样的小零食。那么胡豆的营养价值到底怎么样，胡豆怎么吃好吃呢？
由于胡豆的营养丰富而全面，所以胡豆的营养价值是很高的。胡豆含有丰富的蛋白质，其含量在豆类中仅次于大豆。胡豆含含有丰富的碳水化合物、膳食纤维。另外，胡豆还含有多种维生素、胆碱、磷脂以及钙、铁、磷、镁、钾等微量元素。因此，人们可以经常食用胡豆来补充身体所需的各种营养成分。
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胡豆是药食兼具的食物，对于胡豆的营养价值及功效，中医认为，胡豆有健脾养胃、清热止血、降血压的功效，适用于睥胃虚弱、中气不足、高血压、咯血、小便不利等症。
胡豆中富含钙、锌、锰等营养成分，它们有助于调节大脑及神经组织。此外，胡豆还富含胆石碱，可以提升记忆力、健脑。而胡豆中含有少量的钙，这很适合青少年食用，有助于身体骨骼的发育。
胡豆富含蛋白质，且没有胆固醇，在给人体提供丰富营养的同时，还不会导致心血管疾病的患病危险。胡豆中的维生素C有助于缓解动脉硬化。而胡豆皮中含有的丰富纤维素，则有促进肠胃蠕动，有预防便秘的作用。
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胡豆糯米饭
原料：胡豆250克，糯米500克。
做法：1、胡豆浸泡发涨，去皮，放入沸水锅中煮至八成熟时捞出；
2、将粳米淘净后，用煮过胡豆的汤浸泡一夜，次日把糯米和胡豆搅拌均匀，上蒸笼蒸大约1小时，即可食用。
功效：补虚健脾，和胃调中，对于年老体弱脾胃不和，食之有保健作用。
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胡豆炖牛肉
原料：胡豆250克，牛肉500克，精盐6克，味精2克，料酒10克，姜片5克。
做法：1、将牛瘦肉放入锅中，加入清水800毫升，置火上稍煮后捞出，切成块。
2、将锅置于旺火上，放入牛瘦肉块、胡豆、精盐、料酒、姜片和清水1000毫升，烧沸后改用小火慢慢炖至牛瘦肉块烂熟，撒上味精即可。
功效：消肿、抗癌、延缓动脉硬化，对胃癌、食道癌、子宫颈癌等病症有一定食疗效果。
10 Amazing Health Benefits And Nutritional Value Of Fava Beans
By Nithya Shrikant October 12, 2017
http://www.stylecraze.com/articles/health-benefits-and-nutritional-value-of-fava-beans/#gref
Have you ever wondered how beneficial fava beans are? And do you know that they can be consumed without having to worry about weight gain? A master source of protein and soluble fiber, these beans are free from saturated fat, making it a good delicacy to be enjoyed along with many other benefits.
And would you like to know what these benefits are? Go ahead and read!
1. Good For The Heart:
1 cup of fava beans yields 36 grams of soluble fiber. Studies suggest that ingestion of soluble fiber laden foods can help in keeping the levels of cholesterol, as well as blood sugar under control [1]. These fiber variants also help in lowering the levels of low-density lipoprotein or the bad cholesterol, and thus shield your heart.
[ Read: Benefits Of Green Beans ]
2. Aids In Weight Loss:
You get about 40 grams of protein from 1 cup serving of fava beans. According to the European Journal of Clinical Nutrition, people who consumed a meal rich in high protein and high fiber were able to see better results than those who were on a high-carbohydrate, low-fat diet. The total fat loss was also higher while there was a dip in the net cholesterol levels. [2]
3. Packed With Nutrients:
Fava beans are laden with nutrients in abundance. The broad beans are treasure troves of assorted minerals and vitamins. Some of those include magnesium, potassium, iron, copper, phosphorous, vitamin B1, and thiamin, with just ¼ cup yielding 10% to 19% of recommended daily allowance.
While vitamin B1 is essential for the normal functioning of your central nervous system, copper plays a vital role in keeping your immunity, bloodstream, and bones balanced and healthy.
Magnesium and phosphorus are essential for maintaining the blood pressure levels and bone health, while iron is the oxygen transporter. [3]
4. Good Source Of Folate And Manganese:
Fava beans are a super good source of manganese and folate. While the former plays a quintessential role in protein and carbohydrate metabolism, folate is known to be required for cardiac health, immunity, and synthesis of red blood corpuscles. [4]
[ Read: Benefits Of Kidney Beans/ Rajma ]
5. Aids In Combating Depression:
Yes, this broad bean could help in combating depression. According to studies, the beans, packed richly with the amino acid dopamine, can do wonders in improving your mood and thus help in alleviating depressive conditions.
6. Helps In Avoiding Hungry Pangs:
Fava beans are loaded with a good dose of protein and fiber. Studies suggest that fiber and protein help in keeping you fuller for a longer time [5]. It is comparatively a low-calorie delight, with ½ a cup of boiled fava beans giving just 95 calories. Smash a handful of cooked beans with spices of your choice and use it as a spread on your whole grain toast for a tasty snack.
7. Good For Pregnant Women:
Pregnant women need iron and calcium [6]. Fava beans are an ideal food that a woman can enjoy during pregnancy and lactation. While the beans meet about 14% of RDA of iron, they are also known to render adequate amount of calcium. The constipation experienced during pregnancy is also kept at bay as these beans are laden with soluble fiber. It also easily fills a pregnant woman up and gives her sufficient energy.
8. Good For Treating Parkinson’s Disease:
Fava beans are good sources of levodopa. Levodopa is the same chemical you can find in drugs used to treat Parkinson’s disease [7]. While the amount of this chemical could vary depending on the type of fava beans, 3 ounces of fresh, green fava beans roughly yield 50 mg to 100 mg of this chemical.
According to studies conducted on the impact of this legume on Parkinson’s disease, the pods could offer relief from the symptoms of this condition in a better way than traditional drugs. People who are suffering from this mental disorder could include about 4 ounces of these beans a day for better coping up with the condition.
9. Good Source Of Vitamin C:
Fava beans are a good source of vitamin C. And, this vitamin, as all of you know, is a very powerful antioxidant. The antioxidant nature of vitamin C helps in eliminating the free radicals, which, when left unharnessed, induce oxidative damages [8]. These oxidative damages further trigger the onset of premature aging signs such as fine lines and wrinkles, various types of cancers, and even weaken your immune system. 100 grams of the raw beans give you 1.4 mg vitamin C.
[ Read: Benefits Of Mung Beans ]
10. Helps In Maintaining The Balance Of Fluids In Your Body:
Being a good source of potassium, you can always rely on these variants of beans maintain the balance of the pH levels in your body. Adequate levels of potassium are essential for the normal functioning of body cells, rhythmic heartbeat, and muscle functioning [9]. Just ensure that you are not exceeding the allotted limit or falling short of it.
Now that you know about the goodness of fava beans, here is a sneak preview into the nutritional facts of these protein rich foods.
Canadian Poisonous Plants Information System - Broad Bean
General Poisoning Notes:
Broad bean (Vicia faba) is a cultivated plant that is grown occasionally in Canada. The beans are used as human food and are being evaluated as a protein supplement for livestock. Broad beans are not poisonous to humans in the conventional sense, but they cause favism in susceptible individuals. These individuals have a genetically transmitted, male sex-linked deficiency to the enzyme glucose-6- phosphate dehydrogenase. Certain groups such as Oriental Jews, Mediterranean Europeans, Arabs, Asians, and blacks may have the deficiency. The disease can cause death in severe cases. Livestock, including swine, have also been poisoned from ingesting high quantities of beans. Dietary broad beans can also cause metabolic problems in poultry. It is important to note that nonsusceptible persons who eat broad beans are not at risk (Kingsbury 1964, Cooper and Johnson 1984, Cheeke and Schull 1985, Roy and Spencer 1989).
