Soybean and its products are one of the important dietary components in the dining table of residents. Food processed from soybeans, such as non fermented bean products: bean curd, dried bean curd, soybean milk, bean skin, dried bean curd, beancurd, bean curd bubble, bean curd shreds, etc; Fermented bean products: bean curd, fermented soybean, soybean paste, etc. are important parts of the residents' dining table. As the saying goes, "It is better to eat without meat than without beans.". This sentence also indirectly reflects the nutritional value of soybeans, even comparable to meat. In fact, beans are rich in calcium, high-quality protein, dietary fiber and other beneficial ingredients. The nutrition of soybean not only includes calcium and protein. 1. Soybean is the master of calcium supplement. Soybean is rich in various mineral elements, such as 191 mg calcium per 100 g of soybean; Each 100g of tofu contains 164mg of calcium. Eating more soybean and its products can maintain the calcium balance of the body, promote the bone development of children and adolescents, and reduce the risk of osteoporosis in postmenopausal women and the elderly. 2. Soybean is also an important source of high-quality protein. Soybean is rich in protein, with protein content ranging from 22% to 37%. The composition and proportion of essential amino acids are similar to animal protein, making it the only choice for vegetarians to supplement high-quality protein. In addition, legume protein is rich in lysine in amino acid composition, which is a natural ideal food complementary to cereal protein. 3. Other beneficial ingredients of soybeans: soybeans contain rich unsaturated fatty acids, potassium, dietary fiber and vitamin E. Among them, unsaturated fatty acids account for about 85%, and the content of essential fatty acids - linoleic acid is as high as 50%, with high digestibility and more phospholipids. Every 100g of soybean contains 1200-1500mg of potassium, which is beneficial to human health; Almost half of the carbohydrate in soybean is dietary fiber; In addition, it also contains many beneficial ingredients for human body, such as soybean isoflavones, plant sterols, soybean saponins, etc. Two kinds of bean products are recommended, with more nutrients. 1. Compared with non fermented bean products, fermented bean products have partially decomposed protein, which is easier to digest and absorb, and the content of some nutrients (such as vitamin B12 produced during microbial fermentation) has increased. 2. Bean sprout product After soybean is made into bean sprout, it contains not only original nutrients, but also more vitamin C and dietary fiber. Therefore, when fresh vegetables are scarce, bean sprouts are a good source of vitamin C, and their rich dietary fiber helps promote intestinal peristalsis and prevent constipation. It is better to avoid these "pits" when eating soybean products. 1. Watch out for the "false boiling" of soybean milk. Soybean contains some anti nutritional factors, such as trypsin inhibitor, lipoxygenase and phytohemagglutinin. When raw soymilk is heated to 80 ℃ - 90 ℃, a large amount of white foam will be produced. Many people mistakenly believe that soymilk has been boiled at this time, but in fact this is a "false boiling" phenomenon. Drinking raw soymilk or uncooked soymilk for a few minutes to an hour may cause poisoning, nausea, vomiting, abdominal pain, abdominal distension and other gastrointestinal symptoms. These anti nutritional factors are unstable when exposed to heat and can be eliminated by heat treatment. Therefore, the raw soybean milk must be boiled in a big fire first, and then kept in a slow fire for about 5 minutes, so that these harmful substances can be thoroughly destroyed before drinking.