说到绿油油的小豆子,你会想到啥?一定会有人想到“豌豆射手”!这篇文章,咱们要说的就是豌豆,它不仅能“大战僵尸”,在厨房中也是主角。
春天里的豌豆算得上是“豆中翘楚”了,颜色翠绿、生机盎然。烹调熟了的豌豆,清甜软糯、味道清香,很难让人不爱呀!
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豌豆有啥营养?
豌豆起源于亚洲西部、地中海地区和埃塞俄比亚,伊朗和土库曼是其次生起源中心,为世界重要的栽培作物之一,
我国是仅次于加拿大的世界第二大豌豆生产国。
在营养上,
豌豆既能当菜,又能当饭。
带荚鲜豌豆的碳水化合物含量在蔬菜中可不算低为 21.2g/100g,热量为 111kcal/100g;煮豌豆的碳水化合物含量为 19.2g/100g,热量为 107kcal/100g。二者的碳水化合物含量和热量都比土豆还高,要知道,作为薯类的土豆,平时都建议大家当做主食对待。相比之下,豌豆也完全可以替代部分主食来吃了。
除此之外,豌豆还富含蛋白质、膳食纤维、胡萝卜素、矿物质钾、叶酸等营养。
图:新鲜带荚豌豆 拍摄
1
蛋白质
豌豆的蛋白质含量在蔬菜中算是佼佼者,煮豌豆的蛋白质高达 8.9g/100g,是我们平时吃的豆角的近 4 倍,新鲜豌豆的蛋白质为 7.4g/100g
。并且,豌豆蛋白具有良好的氨基酸组成配比,消化率高,赖氨酸含量高达 7.2%,比蚕豆和扁豆都高。
赖氨酸是组成蛋白质的基础零件之一,也是人体肝脏和胆的主要组成成分,不仅能促进脂肪代谢,维持身体各项机能的正常运转,还可以促进人类大脑的发育。如果缺了可能会出现疲劳、虚弱、恶心、头晕、食欲减退等症状,严重缺乏还会导致生长发育迟缓。
2
膳食纤维
豌豆的膳食纤维含量也不错。《中国食物成分表》中的数据显示,煮豌豆的不溶性膳食纤维含量为 2.4g/100g,带荚鲜豌豆为 3g/100g;美国农业部营养数据库中的数据显示,生豌豆的总膳食纤维为 5.7g/100g。
3
维生素B1
豌豆的维生素 B1 含量很丰富,带荚鲜豌豆的维生素B1含量为 0.43mg/100g,这种营养与神经系统关系密切,如果缺了可能会让人情绪沮丧、抑郁、思维迟钝;严重缺乏时会导致多发性神经炎。吃 100 克豌豆就能满足一般女性每天维生素 B1 需求量的 36%了,还是挺不错的。
4
叶酸
鲜豌豆的叶酸含量还是比较丰富的,可达 82.6 微克/100 克。
5
胡萝卜素
带荚鲜豌豆含有一部分胡萝卜素,为 220 微克/100 克,虽然比不上胡萝卜,但比四季豆、豆角、豇豆等都高一些,这种成分对眼睛的健康有益。
6
矿物质钾
带荚鲜豌豆的钾含量高达 332mg/100g,比大多数常见蔬菜都高。吃 100 克带荚鲜豌豆,就能满足一般人群每天钾推荐摄入量的 17%了。
图:50 克鲜豌豆(约 15 个带荚豌豆) 拍摄
至于豌豆的吃法,那可真是太多了。可以用来炒菜吃,比如豌豆炒虾仁、清炒豌豆、豌豆炒鸡蛋、豌豆炒瘦肉等,也能直接蒸熟吃,或者做成豌豆米饭都行,豌豆中富含赖氨酸,大米中又缺少这种氨基酸,它俩搭配着吃还能起到氨基酸互补的效果,提高蛋白质的吸收利用率。
每天 1 把豌豆,好处多多
民间有句话说:“每天吃豆三钱,何需服药连年”。虽然有些夸张了,但每天都吃豆子的确是很好的饮食习惯,如果每天都吃1把豌豆,对身体会有怎样的益处呢?
1
保护心血管
豌豆中富含矿物质钾、叶酸、膳食纤维,这些成分都对心血管健康有益。
饮食中充足钾的摄入,有助于平稳血压;补充叶酸可预防同型半胱氨酸血症,它是心血管疾病的危险因素;豌豆中丰富的食纤维,可以通过减少人体对胆汁酸的重吸收来降低血液胆固醇含量。并且还有研究提到,豌豆蛋白不仅能增强机体免疫力,还能改善心血管疾病,增强饱腹感和降低血脂。
2
平稳血糖
豌豆中丰富的蛋白质、膳食纤维,都能起到延缓餐后血糖上升的作用,和米饭搭配着吃能避免餐后血糖的飙升。
并且,豌豆淀粉中直链淀粉含量高,淀粉颗粒直径小,含有 39.2%的慢消化淀粉和 7.07%的抗性淀粉,所以食用豌豆后血糖升高相对缓慢。也有体外研究发现,豌豆淀粉的消化率比玉米淀粉、大米淀粉低,引起的葡萄糖升高相对缓慢。
3
缓解便秘
豌豆的可溶性膳食纤维和不溶性膳食纤维都很丰富,可溶性膳食纤维含量为 50.93%、不溶性膳食纤维含量为 45.14%,它们能增加便便的含水量,也能让便便体积变大,并促进胃肠蠕动,对预防便秘、改善肠道健康会很有帮助。如果你平时经常便秘,不妨在饮食中增加些豌豆试试。
4
预防高尿酸血症
虽然豌豆的嘌呤含量不算低,为 86mg/100g,但却与血尿酸水平和高尿酸血症呈负相关。
有研究纳入了 6329 名老年受试者,搜集了非大豆豆科消费和血清尿酸水平的信息。这项分析是在 PREDIMED 研究的框架内进行的,研究人员根据地中海饮食依从性问卷中每 14 项的完成情况评估了高尿酸血症的患病率。结果表明,那些完成了每周摄入 3 份或 3 份以上非大豆豆科食物的人,与没有达到这一摄入量的人相比,患高尿酸血症的可能性更低。
也就是说,非大豆豆科植物(扁豆与豌豆等)的摄入水平越高,血清尿酸水平和高尿酸血症的患病率就越低。
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保存豌豆有妙招
豌豆采摘后如果保存不当,不仅营养成分会流失,容易变质,也会豆荚黄化、皱缩、木质化,质地和口感变差,还容易受到微生物侵染而发生褐斑病。
如果买的豌豆量少,只需要短时间存放,那就直接放入
冰箱冷藏,可保存 3~5 天,
尽早吃完。如果买的多就需要
冷冻保存,8 个月内吃完。
不过,在冷冻豌豆这件事上可有讲究,不能装进保鲜袋直接冷冻!
有研究对比了冷冻豌豆的两种处理方式,第一种是将豌豆清洗干净后,装保鲜袋;第二种是将豌豆清洗干净后置于 85℃ 热水中漂烫 10 秒,漂烫后立即取出,放入冰水浴中 2~3 分钟冷却,控干水分后装入保鲜袋。这两部分豌豆处理后都放入冰箱-18℃ 条件下,冷冻保存 56 天。
结果发现:相比之下,
漂烫冻藏处理能够更好地保持豌豆的品质,营养成分的变化也较为缓慢。
这是因为漂烫处理钝化了过氧化物酶
(POD)
活性、多酚氧化酶
(PPO)
活性,也延缓了丙二醛的上升速度。其中 POD 和 PPO 是导致果蔬褐变的主要酶类,丙二醛含量升高会促进果实衰老。
春天的豌豆又鲜又嫩,绿油油的外表为餐桌增添了春意!眼下正应季,每天都安排来一把,真的不错哦!
参考文献
[1]杨月欣.中国食物成分表第6版第1册[M].北京大学医学出版社,2018
[2]孙龙清,李莉,韩雪松,陈宏伟,刘良军,刘昌燕.豌豆营养价值与开发利用研究进展[J].湖北农业科学,2022,61(23):111-116172
[3]https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients
[4]王志倩,李言,钱海峰,王立.豌豆成分对血糖的影响[J].中国食品学报,2023,23(9):430-438
[5]刘晓贺,马思雨,和贵文,韩明升,杨亚晋,郭爱伟.豌豆膳食纤维与菊粉化学组成及物化特性的比较[J].食品工业,2021,42(9):158-163
[7]https://www.foodsafety.gov/keep-food-safe/foodkeeper-app
[8]卢锡纯.豌豆漂烫冻藏期间品质变化研究[J].农业科技与装备,2018(4):45-47
策划制作
丨
薛庆鑫 注册营养师
审核丨
阮光锋 科信食品与营养信息交流中心科学技术部主任
策划丨钟艳平
丨
钟艳平
审校丨徐来 林林
本文封面图片及文内图片来自版权图库
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#10aeff;--weui-INDIGO: #1196ff;--weui-PURPLE: #8183ff;--weui-WHITE: rgba(255, 255, 255, .8);--weui-LINK: #7d90a9;--weui-TEXTGREEN: #259c5c;--weui-FG: #fff;--weui-BG: #000;--weui-TAG-TEXT-RED: rgba(250, 81, 81, .6);--weui-TAG-BACKGROUND-RED: rgba(250, 81, 81, .1);--weui-TAG-TEXT-ORANGE: rgba(250, 157, 59, .6);--weui-TAG-BACKGROUND-ORANGE: rgba(250, 157, 59, .1);--weui-TAG-TEXT-GREEN: rgba(6, 174, 86, .6);--weui-TAG-BACKGROUND-GREEN: rgba(6, 174, 86, .1);--weui-TAG-TEXT-BLUE: rgba(16, 174, 255, .6);--weui-TAG-BACKGROUND-BLUE: rgba(16, 174, 255, .1);--weui-TAG-TEXT-BLACK: rgba(255, 255, 255, .5);--weui-TAG-BACKGROUND-BLACK: rgba(255, 255, 255, .05)}}@media screen and (min-width:1024px){body:not(.pages_skin_pc) .wx-root,body:not(.pages_skin_pc) body{--appmsgExtra-BG: #F7F7F7}}@media screen and (min-width:1024px){body:not(.pages_skin_pc) .wx-root[data-weui-theme=dark],body:not(.pages_skin_pc) body[data-weui-theme=dark]{--weui-BG-0: #111;--weui-BG-1: #1e1e1e;--weui-BG-2: #191919;--weui-BG-3: 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