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鹰嘴豆可以天天吃吗 鹰嘴豆一天吃多少合适

发布日期：2022-05-22 09:32:21编辑：森林

鹰嘴豆是种营养丰富的豆类，是亚洲人餐桌上较为常见的食物，鹰嘴豆的部分营养成分相较于别的豆类高出数倍，因此也有“豆中之王”的美誉。那么，鹰嘴豆可以天天吃吗？鹰嘴豆一天吃多少合适呢？
鹰嘴豆可以天天吃吗 鹰嘴豆一天吃多少合适
鹰嘴豆可以天天吃吗
鹰嘴豆是可以每天适当食用的。
 
鹰嘴豆含有大量的植物蛋白和各种氨基酸、维生素、纤维素等营养成分，含富含钙、镁、铁等等微量元素。每天适量食用一些鹰嘴豆对我们的身体是有好处的。
 
鹰嘴豆中的纯蛋白质含量高达28％以上，脂肪5％，碳水化合物61％，纤维4一6％，鹰嘴豆含有10多种氨基酸，其中人体必需的8种氨基酸全部具备，而且含量比燕麦还要高出2倍以上。
 
鹰嘴豆异黄酮对女性健康的影响很大，是具有活性的植物性类雌激素，它能够延迟女性细胞衰老，使皮肤保持弹性、养颜、丰乳、减少骨质丢失，促成骨生成、降血脂、减轻女性更年期综合症状等。
 
鹰嘴豆含有微量元素铬，对糖尿病具有控制、降低血糖，预防和减缓糖尿病并发症的作用。所以鹰嘴豆还是糖尿病、高血压和肾虚体弱者理想的健康食品，也是旅游休闲、馈赠亲友的上等补品。
鹰嘴豆可以天天吃吗 鹰嘴豆一天吃多少合适
鹰嘴豆一天吃多少合适
鹰嘴豆一次不要食用太多，鹰嘴豆一天吃10-20粒左右，也就是一天食用50克左右的鹰嘴豆就能起到保健作用了。鹰嘴豆里面含有一种激素物质的，如果大量食用的话不利于人体健康。此外，患有肾脏疾病、慢性肾功能不全的患者要少吃鹰嘴豆，因为鹰嘴豆蛋白质含量高，过量食用会增加肾脏的负担，加重肾功能的损害。当糖尿病患者出现糖尿病肾病并发症时，也要限制鹰嘴豆的食用量。
鹰嘴豆可以天天吃吗 鹰嘴豆一天吃多少合适
鹰嘴豆吃法推荐
鹰嘴豆可以天天吃吗 鹰嘴豆一天吃多少合适
一、最健康的吃法
其实，鹰嘴豆最健康的吃法是制成豆浆或是做成杂粮饭。鹰嘴豆杂粮饭的做法很简单，只需把鹰嘴豆用温水泡5小时左右，在煮饭时加入少量鹰嘴豆到大米中做成鹰嘴豆杂粮米饭，不但能平稳血糖及降血脂，还能起到蛋白质的互补作用。或者是把鹰嘴豆洗净加水浸泡后，打成豆浆，即成味美价廉、营养丰富的饮品。
 
二、鹰嘴豆燕麦浓汤
材料：生鹰嘴豆125克，熟燕麦片50克，迷迭香1根，意大利综合香料1-2小匙，盐1-2小匙，黑胡椒粉少许
 
1.鹰嘴豆提前泡一晚上，然后洗净沥干水分，加2L水，放进锅煮半个小时左右到它熟透，接着捞出1/4鹰嘴豆放在一旁，等它晾干，其他的捞出放入搅拌机中，锅中保留600毫升左右的水，放入燕麦片煮熟后连水一起倒入搅拌机中搅拌。
 
2.然后暂停，在把盐、迷迭香、意大利综合香料，一起放入搅拌机，和鹰嘴豆、燕麦一起搅拌成均匀浓汤，再加入刚才余下的完整的鹰嘴豆，撒些黑胡椒粉即可，美味的汤就完成了。
 
三、香甜鹰嘴豆泥
材料：生鹰嘴豆，适量，冰糖，适量，水，适量
 
1.鹰嘴豆泡一天，一定要泡一天，这样豆子才能比较好煮，才能比较快熟，而且这样豆子也比较好吃。
 
2.然后把豆子放进电饭煲或高压锅煮至绵软，最好用高压锅，熟了后放着等他凉透，接着把鹰嘴豆捞出来，加少许水用搅拌机打成泥。
 
4、然后把泥倒入平底锅，用中小火慢慢把水分蒸发干，等豆泥开始变得粘稠粘稠的时候，然后加冰糖。
 
5、然后不断搅拌，直至冰糖融化，和鹰嘴豆泥混为一体，接着等水分和豆泥基本混为一体就可以吃了。
 
四、鹰嘴豆饭团
材料：米饭100g，生鹰嘴豆30g，拌饭料适量，饭团模具
 
1.鹰嘴豆提前浸泡一夜，不然口感不好，然后加一小撮盐煮20分钟左右，然后准备米饭。
 
2.然后等饭熟了，豆子熟了，就开始混合在一起，在自己喜欢加入拌饭料，去搅拌。
 
3.然后塞入饭团模具，一压饭团就做好啦，用海苔点缀一下。
鹰嘴豆饭团
通过上文的介绍，我们了解到鹰嘴豆是可以天天吃的，它含有人体所需的多种营养物质，常吃对人体是有一定好处的。但因鹰嘴豆中含有一些激素成分，因此建议每天食用在50克左右为宜。

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