减重期的“隐藏王者”食物！饱腹感强还能帮助改善代谢→

Core Viewpoint - Legumes are considered "hidden champions" for weight loss, providing lasting satiety and improving metabolism when consumed scientifically [1] Classification and Nutrition of Legumes - Soybeans (including yellow, black, and green beans) are rich in high-quality protein (35%-40%) and healthy fats, particularly unsaturated fatty acids, with a significant amount of lysine and bioactive components like isoflavones and lecithin [2] - Mixed beans (such as red beans, green beans, and chickpeas) contain high carbohydrates (55%-65%) and dietary fiber, aiding in blood sugar control due to their low glycemic index [3] - Fresh beans (like peas, snow peas, lentils, and green beans) are high in water content and vitamins, supporting antioxidant and digestive health while being lower in energy compared to dried beans [3] Benefits of Consuming Legumes - Soybeans are known as the "king of plant proteins" and can help regulate estrogen levels, particularly beneficial for women, especially during menopause [4] - Mixed beans, due to their higher carbohydrate content, can serve as staple foods, making them effective "weight loss assistants" [4] - For vegetarians, soy products provide essential plant-based proteins and fermented soy products can supply vitamin B12, crucial for addressing nutritional deficiencies [4] Consumption Considerations - Gout patients should be cautious with soybeans due to their high purine content and may prefer tofu and other processed products [5] - Lentils should be thoroughly cooked to avoid food safety issues [6] - Individuals aiming for weight loss should avoid processed snacks like "wasabi green beans" or "garlic green beans," as they are often fried and high in fats, salt, and sugar [6]