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[營養冷知識#1 黃豆、毛豆、黑豆都屬於大豆]
今天要分享的營養冷知識是：
黃豆、毛豆、黑豆都屬於大豆，
學名是Glycine max (L.) Merr.。
很多人不知道毛豆跟黃豆是同一種豆，
毛豆其實就是未成熟的黃豆，
大約是在黃豆生長期的R6階段，
這時候的豆子已發展至可填充豆莢寬度的80-90%（Ref 1），
而發展至R8階段就是完熟的黃豆。
與毛豆是未成熟的黃豆這點不同，
黑豆並不是過熟的黃豆（有人這樣問過我😆），
但學名也是Glycine max (L.) Merr.，
黑豆與黃豆只是種皮顏色不同，但都是大豆，
有點類似玫瑰有紅玫瑰與黃玫瑰的概念。
✨✨✨大豆的營養價值✨✨✨
六大類食物中，
豆魚蛋肉類是我們良好的蛋白質來源，
而當中順序排在最前面的"豆"指的就是大豆，
這是因為大豆含有豐富的蛋白質，
而且無論是用生物價（Biological Value）
或是蛋白質消化率校正胺基酸評分（PDCAAS）來評斷，
大豆蛋白都屬於高品質蛋白質（Ref 2），
所以不論是毛豆、黃豆或黑豆都可以歸於此類。
那為什麼"豆"排在這一類食物之首呢？
因為大豆是植物性的蛋白質來源，
跟其他幾樣食物相比，飽和脂肪含量趨近於零，
又富含大豆異黃酮等對身體有益的成分，
其中黑豆的種皮還含有花青素（Ref 3），
所以會鼓勵在攝取蛋白質的時候能夠以大豆為優先。
但紅豆、綠豆、花豆等等吃起來比較鬆的豆類，
因為富含澱粉，就歸類於全榖雜糧類了。
一般在計算豆魚蛋肉類食物時，
是以含有7公克蛋白質的食物份量為一份，
黃豆及黑豆（這兩者為乾豆，含水量約11%）約20公克為1份；
毛豆（含水量68.6%）則約50公克為1份。
👊👊👊營養成分大PK👊👊👊
🌱毛豆 vs.黃豆：
這兩種基本上是同一種豆，
大概是青少年跟成人比較的概念😆，
但若參考台灣食品成分資料庫的分析，
由於毛豆是新鮮的；黃豆是乾貨，所以難以比較。
不過一篇paper中提到（Ref 1），
比起黃豆，毛豆中的胰蛋白酶抑制劑含量較低、
難消化的寡醣含量較少、維他命含量較為豐富。
🌱黃豆 vs. 黑豆：
黑豆比黃豆有較高的維生素A、beta-胡蘿蔔素（Ref 4），
其他營養成分相差則不會太多，
坊間盛傳的黑豆富含鐵也是錯誤的，
黑豆的鐵甚至比黃豆還少喔！
以上，希望今天的冷知識有幫助到各位~
不知道毛豆就是黃豆的歡迎留言讓我知道😆！
Reference:
1. J. Konovsky, T.A. Lumpkin, and D. McClary. 1994. Edamame: the vegetable soybean. Pages 173-81 In A.D. O'Rourke (ed), Understanding the Japanese Food and Agrimarket: a multifaceted opportunity. Haworth Press, Binghamton.
2. Hoffman, J. R., & Falvo, M. J. (2004). Protein - Which is Best?. Journal of sports science & medicine, 3(3), 118–130.
3Takahashi, R.; Ohmori, R.; Kiyose, C.; Momiyama, Y.; Ohsuzu, F.; Kondo, K. Antioxidant Activities of Black and Yellow Soybeans against Low Density Lipoprotein Oxidation. Journal of Agricultural and Food Chemistry 2005, 53, 4578-4582.
4. 台灣食品營養成分資料庫2019年版。
I find this interesting and scary. Can any of you ease my mind and dispel this?
Mercury Myth: Only a trace amount of thimerosal is used when added to vaccines.
Truth: Thimerosal is added at a concentration of 1:10000. That is equivalent to 100,000 parts per billion (ppb). Half of thimerosal (C9H9HgNaO2S) is mercury. That makes 50,000 ppb mercury in the vaccine.
• 2 ppb mercury is the mandated limit in drinking water
• 200 ppb mercury in liquid waste renders it a toxic hazard
• 25,000 ppb is found in infant flu shots
• 50,000 ppb is found in regular flu shots — recommended for children, pregnant women, the elderly...
In different terms, there are 250,000 nanomolars Hg in a 0.5 ml flu shot.
It only takes 4 nM Hg to cause failure in the dendrites responsible for immune response and to cause cell death in brain neurons.
Thimerosal is toxic to developing neurons at 1 nM (1 ppb).
In other words, exceptionally low levels of thimerosal can impede neuron growth and function without actually killing the neurons.
http://www.vaccinesafety.edu/thi-table.htm
Myth: Ethylmercury from a vaccine is less toxic than methylmercury from fish or the environment.
Truth: A paper published in 2005 showed that baby primates injected with ethylmercury retain twice as much inorganic mercury in their brains as primates exposed to equal amounts of ingested methylmercury.
Both are forms of organic mercury. Organic converts to inorganic inside cells and becomes trapped. The cells start failing.
Here is a video of mercury's effect on neurons.
https://www.youtube.com/watch?v=XU8nSn5Ezd8
Here is a table of thimerosal content in currently licensed vaccines according to the FDA.
http://www.vaccinesafety.edu/thi-table.htm
The table lists 'trace amounts' of thimerosal ranging from 0.00012% to 0.0033%.
That's equivalent to 1,200 ppb to 33,000 ppb.
Research shows thimerosal is toxic to neurons at 1 ppb.
Those 'trace amounts' are still 4 to 5 orders of magnitude higher.
Other vaccines are listed as ‘thimerosal-free’ or ‘mercury-free’.
But thimerosal is still used in the production process for many of those vaccines, after which an effort is made to filter it out.
Unfortunately the mercury has already bonded to proteins used in the vaccines and cannot be completely removed.
There is no safe level of mercury exposure.
http://www.fda.gov/…/SafetyAvailab…/VaccineSafety/UCM096228…
In 2004 the CDC's Chief of the Organic Analytical Toxicology Branch gave a presentation to the Institute of Medicine (IOM).
On page 21 he showed the following chemicals linked to Autism Spectrum Disorders (ASD) — thimerosal, thalidomide, lead, ethanol, valproic acid, and retinoids.
Some more math
So how much does “trace” mean? According to the CDC, it says less than or equal to 0.3mcg per dose.
Also the math on how many ppb in a “thimerosal free” vaccine:
0.3 mcg / 0.5mL =
0.3 mcg / .0005L =
…3,000 mcg / 5L =
600 mcg / L
1 mg/KG = 1 PPM (formal definition of PPM)
1 L = 1 KG (density of water or saline solution)
1 mcg/L = 1 PPB (because 1 KG and 1 L of water are equivalent)
THEREFORE:
600 mcg / L =
600 ppb Thimerosal in the “thimerosal-free” vaccine
Flu vaccine has “only” 25 mcg Thimerosal. The shot is 0.5mL. Let’s do some math:
25 mcg / 0.5mL =
25 mcg / .0005L =
250,000 mcg / 5L =
50,000 mcg / L
1 mcg / L = 1 ppb, therefore
The shot has 50,000 ppb of Thimerosal
Remember that 2 ppb mercury is the mandated limit in drinking water and normally 200 ppb would label something a toxic hazard.
So, in THIS study the reality shows that even though ethyl mercury may be excreted and or detoxed faster than methyl mercury, actually they both are potentially neuro-toxic and well potentially cumulative. How much ethyl mercury is left in the brain and other organs of the body, ir-regardless of the rate of assumed detox?
Arch Toxicol. 1985 Sep;57(4):260-7.
The comparative toxicology of ethyl- and methyl mercury.
Magos L, Brown AW, Sparrow S, Bailey E, Snowden RT, Skipp WR
http://www.ncbi.nlm.nih.gov/pubmed/4091651
‘Mercury is known to be neurotoxic and has effects on the immune system as well. Mast cells are involved in allergic reactions, and also in inflammation, and innate and acquired immunity. Autistic individuals have a 10-fold greater number of hyperactive mast cells in most tissues. Mercury stimulates vascular endothelial growth factor and interleukin (IL)-6 release from mast cells. These mediators could disrupt the blood–brain barrier and cause brain inflammation (Kempuraj et al., 2010)’ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850891/
http://www.sailhome.org/Concerns/Vaccines/Thimerosal.html
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