◎孫宇青
Eating beans, peas, lentils or chickpeas every day may help dieters lose a little extra weight, according to a new analysis of existing research.
一項針對現有研究成果的最新分析指出，天天食用豆實、豌豆、扁豆或鷹嘴豆，可能會讓正在節食的你多減掉一些體重。
ESKAYLIM/ISTOCK
Researchers examined data from two dozen trials and found that participants who ate about three quarters of a cup of legumes every day lost about three quarters of a pound more than those who didn’t eat legumes, regardless of whether the diets were geared to weight loss.
研究人員檢視24筆實驗數據後發現，無論餐點是否針對減重而準備，每天吃4分之3量杯豆類食物的實驗對象，比沒吃的人多瘦了約4分之3磅。
VESELOVAELENA/ISTOCK
Legumes are an important sustainable protein source, plus they’re high in fiber. Legumes also have a low ’glycemic index,’ which means the carbohydrates in them do not raise blood sugars as rapidly as things like white bread or white flour.
豆類食物是重要且穩定的蛋白質來源，而且纖維含量很高。豆類食物的「升糖指數」也很低，裡頭的碳水化合物不會像白麵包或白麵粉一樣，使血糖快速上升。
STEVECOLEIMAGES/ISTOCK
For people who are not accustomed to eating beans, adding about a half cup per day is a good place to start. Besides, they can also be used in place of other starches like potatoes or rice.
不習慣吃豆類食物的人，可以從日常飲食中增加約半量杯開始。此外，也可以用豆類來代替馬鈴薯或米飯等澱粉類。
FOTOGRAFIABASICA/ISTOCK
The research team also suggests adding cooked lentils to salads and to homemade veggie burgers, or incorporating them into soups and stews.
研究團隊也建議，可將煮熟的扁豆加入沙拉或自製的素食漢堡，也可以加入湯品或燉煮的食物中一起食用。