Edamame: The High-Protein, Nutrient-Dense Food Your Diet Is Missing

埃马克名是年轻的大豆，最常常煮或蒸熟，直接从豆荚中吃掉。与其他豆类相似，埃德拉姆在包围可食用种子的豆荚中生长。

Soybeans are one of the most affordable sources of植物蛋白质和are a staple in many diets worldwide. They are available in both fresh and frozen form and are nutrient powerhouses, packed full of protein, fiber, vitamins and minerals — making them a delicious addition to a healthy diet.

一杯eDamame等于单个服务。一杯毛豆contains:

• 卡路里：188.
• 总脂肪：8.1 g
• 胆固醇：0毫克
• Sodium:9.3毫克
• 总碳水化合物：13.8 g
• 膳食纤维：8.1 g
• 糖：3.4 G.
• 添加糖：0 g
• 蛋白：18.5 g

• 总脂肪：一杯射灯用8.1克总脂肪，其中包括3.3克多不饱和脂肪，2克单份饱和脂肪，1克饱和脂肪和0克反式脂肪。
• Carbohydrates:A one-cup serving of edamame has 13.8 grams of carbohydrates, which includes 8.1 grams of fiber and 3.4 grams of naturally occurring sugar.
• 蛋白：A one-cup serving of edamame has 18.5 grams of protein.

• Folate：每日价值的121％（DV）
• 人ganese:69％DV.
• 铜: 59% DV
• 维生素K.：34％DV
• Thiamin (B1)：26％DV
• 镁: 24% DV
• Phosphorous:21％DV.
• Iron:20％DV.
• 锌：19％DV
• Riboflavin (B2）：18％DV
• 胆碱: 16% DV
• 钾：14％DV.
• Pantothenic acid: 12% DV
• Vitamin C:11％DV.
• 烟酸（B3）：9％DV.
• Vitamin B6：9％DV
• Calcium:8％DV.
• 维生素E.: 7% DV
• 维生素A：3％DV.
• 一份eDamame不是一个重要的来源selenium（2％dv）。

与其他大豆产品和豆类一样，爱德拉姆拥有丰富而多样化的营养型材。Edamame含有各种各样的维生素，矿物质和常规营养素。

Edamame is an excellent source of plant-based protein and dietary fiber, a dynamic duo that works together to support healthy weight-loss goals and to maintain a healthy weight.

吃了一个充满整个水果，蔬菜，豆类和坚果的植物前进饮食已被证明是一种有效的策略治疗肥胖症根据2018年11月的一小节研究营养和糖尿病。

Edamame and other legumes have a high protein content, making them an optimal choice for vegans, vegetarians and anyone looking to add more plant-based foods to their daily diet.

What's more, eating more fiber is linked to lower body weight, according to an April 2013 study in营养素。Dietary fiber creates bulk and increases fecal water content, helping to keep you full and your intestinal tract running smoothly.

Fiber can also help improve glucose tolerance, increase insulin sensitivity and is tied to reduced血液胆固醇水平和triglycerides. Boosting fiber intake to 30 grams (or more) per day has been shown to be an effective approach to weight loss in a February 2015 study in内科。

研究表明，吃大豆异黄酮可能对骨骼健康有益的影响。

根据他们的年龄，经历增量雌激素损失的女性尤其如此，这可能导致骨不会导致骨质损失，根据2016年7月发布的一篇文章Journal of Bone and Mineral Research。

骨骼健康还需要足够和持续的某些矿物供应，包括钙，镁，磷，锰和钾。这些矿物质共同努力支持骨稳态。

一杯煮熟的射灯分别提供8％，24％，21％，69％和14％的营养素。

Edamame, as well as other legumes, seeds and nuts, contain compounds known as phytosterols. Phytosterols have been found to have cholesterol-lowering and anticancer properties.

植物甾醇通过阻断吸收位点抑制胆固醇的吸收;根据2017年4月，他们还与增强的免疫功能和抗癌效果相关联Biomedicine和药物治疗。

A meta-analysis found that high phytosterol intake is inversely related to cancer risk, according to an article published in the January 2019 issue of the肿瘤学杂志。

近年来，有一些concerns around soy-based products与激素干扰有关。大豆含有高水平的异黄酮，一种植物雌激素可以与人体雌激素的其他细胞结合。

这影响不同人的方式，促进雌激素促进或雌激素阻断，可以广泛变化。

然而，研究人员已经得出结论，大豆是一种安全的营养 - 致密蛋白质，其具有健康的益处，据此哈佛陈公共卫生学院。

Edamame, or soybeans, are one of the eight most common identified food allergens.

大豆过敏反应会影响皮肤，呼吸道，胃肠道或心血管系统，症状可能包括呕吐，胃肠窘迫，呼吸困难，荨麻疹，肿胀或头晕，据American College of Allergy, Asthma and Immunology。

If you have a soy allergy, avoid consumption of all soy foods, ingredients and products, including edamame.

High intakes of soy protein (which edamame is a source of) may interfere with the blood-thinning medication warfarin, according to俄勒冈州立大学。

务必与您的医疗保健专业人员讨论任何药物和食物互动。

Edamame is widely available and is most often found in thefrozen foods在壳体和炮击品种中的过道。您还可以在当地的农民市场或杂货店找到干燥或新鲜的eDamame。

Fresh edamame should be deep green in color with unbruised, firm pods. Fresh edamame will在冰箱里留下新鲜冻结射灯的两到三天将保持长达六个月。

当准备干燥的射灯时：

• 检查你的干豆，寻找丢弃任何岩石或鹅卵石，并确保豆类不会被打破。
• Soak beans overnight, making sure beans are fully covered with water.
• After soaking, rinse and drain the beans until water runs clear.
• 放入锅中，用水填充并覆盖eDamame并在炖肉中煮，直到豆类嫩，大约三到四个小时。
• 或者，可以在烹饪中烹饪干大豆压力锅。要在压力锅中烹饪，将射灯（在烹饪前不需要浸泡）进入压力锅，加入八杯水，用一磅干射灯，高压煮30分钟。一旦完成，将压力自然释放20至30分钟。

Edamame can be used in a wide variety of dishes. Here are some quick serving ideas.

• 加入谷物，沙拉，汤，炖菜和侧面盘。
• 在他们的豆荚里洒在盐作为开胃菜或配菜。
• Combine with chopped vegetables and mix in some vinaigrette to make a五颜六色的豆沙拉。
• Combine edamame in a food processor with cumin, garlic, lemon juice, olive oil, salt and pepper for a delicious edamame dip.
• 用edamame和酸奶顶上烤土豆。
• 用作炸玉米饼和卷饼的填充。