What are the benefits of black beans and black rice?
In recent years, with the popularity of healthy diets, black beans and black rice have attracted much attention due to their rich nutritional value and unique health effects. This article will combine the hot topics and hot content on the Internet in the past 10 days, introduce the effects of black beans and black rice in detail, and display their nutritional ingredients and health value through structured data.
1. Effects of black beans
Black beans are a high-protein, low-fat legume that is rich in many vitamins and minerals. The following are the main benefits of black beans:
| effect | illustrate |
|---|---|
| Antioxidant | Black beans are rich in anthocyanins and polyphenols, which can effectively scavenge free radicals and delay aging. |
| Lower blood lipids | The unsaturated fatty acids in black beans help lower cholesterol and prevent cardiovascular disease. |
| Tonifying kidney and replenishing essence | Traditional Chinese medicine believes that black beans can nourish the kidneys and strengthen the body, and improve problems such as soreness and weakness in the waist and knees, and hair loss. |
| Improve constipation | Black beans are rich in dietary fiber, which can promote intestinal peristalsis and relieve constipation. |
2. Effects of black rice
Black rice is a precious black grain known as "black pearl". Its functions are as follows:
| effect | illustrate |
|---|---|
| Supplement blood and nourish skin | Black rice is rich in iron and vitamin E, which can improve anemia and make the skin rosy and shiny. |
| Enhance immunity | The selenium and zinc in black rice help improve immunity and prevent diseases. |
| Control sugar and lower blood pressure | Black rice’s low glycemic index is suitable for diabetics and helps stabilize blood pressure. |
| Anti-aging | The anthocyanins in black rice have powerful antioxidant effects and can delay cell aging. |
3. Comparison of nutritional components of black beans and black rice
The following is a comparison of the main nutrients of black beans and black rice (content per 100 grams):
| Nutritional information | black beans | black rice |
|---|---|---|
| Calories (kcal) | 381 | 333 |
| Protein (grams) | 36 | 8.5 |
| Fat (grams) | 15.9 | 2.5 |
| Carbohydrates (grams) | 23.4 | 72.2 |
| Dietary fiber (grams) | 10.2 | 3.9 |
| Iron (mg) | 7.0 | 1.6 |
4. How to eat black beans and black rice
There are many ways to eat black beans and black rice, and you can choose according to your personal preferences:
1.black beans: Can be used to cook porridge, make soy milk, stew soup or make black bean cake. It is recommended to soak 6-8 hours in advance to shorten the cooking time.
2.black rice: Commonly used for cooking porridge, steaming rice or making desserts. Black rice has a hard texture, so it is recommended to soak it for more than 2 hours before cooking.
In addition, black beans and black rice can also be paired with other ingredients, such as red dates, wolfberries, walnuts, etc., to enhance nutrition and taste.
5. Things to note
Although black beans and black rice are rich in nutrients, you should also pay attention to the following points when eating them:
1. Black beans and black rice are not easy to digest, so those with weak gastrointestinal function should consume them in moderation.
2. Black beans contain purine, so patients with gout should eat them with caution.
3. The pigment on the surface of black rice is easily soluble in water. Do not scrub hard when cleaning to avoid loss of nutrients.
4. Black beans and black rice should not be eaten with certain drugs, such as anticoagulant drugs. It is recommended to consult a doctor.
Conclusion
As natural health foods, black beans and black rice are not only rich in nutrients, but also have a variety of health benefits. Reasonable consumption of black beans and black rice can supplement the body with the nutrients it needs, enhance immunity, and delay aging. I hope this article can help you better understand the effects of black beans and black rice and provide you with a reference for a healthy diet.
check the details
check the details
en
