《吳希素營養師專欄》大豆和豌豆類食物是蔬菜還是蛋白質?
吳希素註冊營養師
Are Beans and Peas Veggies or Proteins?
Beans and Peas are unique foods. They belong to both the Protein and the Vegetable food group.
Beans and Peas are also called legumes. They include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils. They are available in dry, canned, and frozen forms. These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc, similar to meats, poultry, and fish. Therefore, they are considered part of the Protein Foods Group. They are great vegetarian alternatives for meat. However, they are also considered part of the Vegetable Group because they are excellent sources of dietary fiber and nutrients such as folate and potassium.
However, green peas, green lima beans, and green (string) beans are not considered to be part of the beans and peas subgroup. Green peas and green lima beans are similar to other starchy vegetables and are grouped with them. Green beans are grouped with other vegetables such as onions, lettuce, celery, and cabbage because their nutrient content is similar to those foods.
I recommend our meat-eaters to replace meat products with vegetable proteins like soy or beans in at least 2 meals a week. Vegetable proteins food consists of all the benefits discussed above plus they are cholesterol FREE !
Interested in learning about weight goal and nutrition needs?
Schedule a free body weight and fat% analysis with Hazel at 626-283-5128 or email to hazel@smarteater.net.
大豆和豌豆類食物是蔬菜還是蛋白質?
豆莢和豌豆類食物是獨有的食物能歸類為蔬菜和蛋白質類食物。
豆莢和豌豆類食物被稱為豆莢類食物，當中包括蕓豆、黑白斑豆，黑豆，利馬豆，黑眼豌豆，鷹嘴豆，豌豆和小扁豆。它們可存於乾燥、急凍的地方和罐頭中。這些豆類含有豐富的植物蛋白質，也提供其他的營養素，如鐵質和鋅，與肉類、家畜類和魚類的營養素相似。所以，這些豆類能歸類為蛋白質食物。它們也是素食者的選擇來代替肉類。可是，它們也可以歸類為蔬菜類，因為當中含有豐富的膳食纖維和營養素，如葉酸和鉀。
不過，青豆、利馬綠豆和荷蘭豆並不能歸類為豆莢類。青豆和利馬綠豆的營養素與澱粉類蔬菜相類似，所以它們屬於澱粉類蔬菜。而荷蘭豆則與其他蔬菜，如洋蔥、生菜、芹菜和包心菜屬於相同的食物組，由於它們有相類似的營養素。我建議肉食者可嘗試每周至少2餐以植物蛋白質代替肉類，如大豆類和豆莢類食物。植物蛋白質食物含有以上所討論過的營養和好處，而且它們並不含有膽固醇!
想學習如何制訂適合的營養減肥計劃嗎?請致電626-283-5128與吳希素註冊營養師預約免費體重分析及訂立減重目標，或電郵至hazel@smarteater.net
Beans and Peas are unique foods. They belong to both the Protein and the Vegetable food group.
Beans and Peas are also called legumes. They include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils. They are available in dry, canned, and frozen forms. These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc, similar to meats, poultry, and fish. Therefore, they are considered part of the Protein Foods Group. They are great vegetarian alternatives for meat. However, they are also considered part of the Vegetable Group because they are excellent sources of dietary fiber and nutrients such as folate and potassium.
However, green peas, green lima beans, and green (string) beans are not considered to be part of the beans and peas subgroup. Green peas and green lima beans are similar to other starchy vegetables and are grouped with them. Green beans are grouped with other vegetables such as onions, lettuce, celery, and cabbage because their nutrient content is similar to those foods.
I recommend our meat-eaters to replace meat products with vegetable proteins like soy or beans in at least 2 meals a week. Vegetable proteins food consists of all the benefits discussed above plus they are cholesterol FREE !
Interested in learning about weight goal and nutrition needs?
Schedule a free body weight and fat% analysis with Hazel at 626-283-5128 or email to hazel@smarteater.net.
大豆和豌豆類食物是蔬菜還是蛋白質?
豆莢和豌豆類食物是獨有的食物能歸類為蔬菜和蛋白質類食物。
豆莢和豌豆類食物被稱為豆莢類食物，當中包括蕓豆、黑白斑豆，黑豆，利馬豆，黑眼豌豆，鷹嘴豆，豌豆和小扁豆。它們可存於乾燥、急凍的地方和罐頭中。這些豆類含有豐富的植物蛋白質，也提供其他的營養素，如鐵質和鋅，與肉類、家畜類和魚類的營養素相似。所以，這些豆類能歸類為蛋白質食物。它們也是素食者的選擇來代替肉類。可是，它們也可以歸類為蔬菜類，因為當中含有豐富的膳食纖維和營養素，如葉酸和鉀。
不過，青豆、利馬綠豆和荷蘭豆並不能歸類為豆莢類。青豆和利馬綠豆的營養素與澱粉類蔬菜相類似，所以它們屬於澱粉類蔬菜。而荷蘭豆則與其他蔬菜，如洋蔥、生菜、芹菜和包心菜屬於相同的食物組，由於它們有相類似的營養素。我建議肉食者可嘗試每周至少2餐以植物蛋白質代替肉類，如大豆類和豆莢類食物。植物蛋白質食物含有以上所討論過的營養和好處，而且它們並不含有膽固醇!
想學習如何制訂適合的營養減肥計劃嗎?請致電626-283-5128與吳希素註冊營養師預約免費體重分析及訂立減重目標，或電郵至hazel@smarteater.net