你为什么应该喜欢豆类?

你为什么应该喜欢豆类?

There are many reasons to love legumes:

热爱豆类有很多原因:

· Good source of plant-based protein.

富含植物蛋白。

· Associated with health and longevity.

与健康和长寿有关。

· Actively anti-inflammatory.

积极抗炎。

· An excellent source of fiber.

纤维的绝佳来源。

· An excellent source of isoflavones and phytonutrients.

异黄酮和植物营养素的优良来源。

Legumes refer to plants in the botanical family Fabaceae. These plants – which produce foods as varied as lentils, chickpeas and soybeans to peanuts, peas, alfalfa and tamarind – have a property that makes them essential to sustainable agriculture.

豆科植物是指植物科植物。这些植物生产的食物种类繁多，从扁豆、鹰嘴豆、大豆到花生、豌豆、苜蓿和罗望子，它们的特性使它们对可持续农业至关重要。

They capture nitrogen gas from the air and return it into the soil, enriching the soil and alleviating the need to add fossil-fuel-based fertilizers. (To be fair, this so-called “nitrogen fixing” is carried out by symbiotic bacteria that attach themselves to the roots.)

他们从空气中捕获氮气并将其返回到土壤中，使土壤变得肥沃，从而减少了添加化石燃料肥料的需求。(公平地说，这种所谓的“固氮”是由附着在植物根部的共生细菌进行的。)

This is why legumes are such a good source of plant-based protein.

这就是为什么豆类是植物性蛋白质的一个很好的来源。

Large, well-designed research studies have validated the importance of legumes to modern human health, showing strong evidence for a longevity-promoting associated with regular intake of legumes. One study of the oldest people in multiple different developed countries – including Japan, Sweden, Australia and Greece – found that legume intake was the single strongest of survival, with an 8% reduced risk of death associated with each additional 20g of legumes consumed per day.

大量精心设计的研究证实了豆类对现代人类健康的重要性，显示了经常食用豆类与长寿相关的有力证据。一项对包括日本、瑞典、澳大利亚和希腊在内的多个发达国家的老年人进行的研究发现，豆类摄入量是生存的唯一最有力因素，每天多摄入20克豆类，死亡风险就会降低8%。

Legumes Are Anti-Inflammatory

豆类可以抗炎

Beans and the rest of the legume family are an excellent source of several of the more anti-inflammatory nutrients and compounds , including:Fiber, Isoflavones, Flavonoids,Anthocyanins

豆类和豆科植物是几种抗炎营养素和化合物的极佳来源，包括:纤维、异黄酮、类黄酮、花青素。
 

Look, if beans make you feel too gassy and bloated, if you’re allergic to peanuts or if you simply don’t like how some of these foods taste, then by all means, don’t eat them.

听着，如果豆子让你觉得太多气和肿胀，如果你对花生过敏，或者如果你只是不喜欢这些食物的味道，那么无论如何都不要吃它们。