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Soy provides high quality protein from a plant source.
大豆富含蛋白質
The protein in soy is similar to the quality of the
大豆中的蛋白質和牛奶，肉類以及
protein in milk, meat, and eggs. For vegetarians,
雞蛋中的蛋白質相似，對于素食主義者
soy protein is an important part of the diet. In addition,
大豆是蛋白質的重要來源
recent research has shown regular consumption of soy
除此之外，近期的研究顯示，長期食用大豆
protein reduces the risk of cardiovascular disease.
可以減少罹患心腦血管疾病的風險
It is recommended that 25 grams of soy protein be
為了身體健康，每日的大豆建議
consumed per day for this health benefit.
服用量為25克
Soy has received attention also because it contains
大豆之所以取得人們的關注還因為
compounds called isoflavones that mimic the
它含有異黃酮，其作用與
human female hormone estrogen. These compounds
女性雌激素類似，它們與雌激素
bind in the same receptor as estrogen and therefore
對人體的影響相似，它與雌激素能在
can trigger responses similar to estrogen. This can
人體引起相似的反應
have both positive and negative consequences.
它能帶來積極和消極兩方面的影響
The positive benefits of soy isoflavones include
大豆異黃酮的積極影響在于
providing a natural therapy for menopausal symptoms
可以改善如潮熱等更年期癥狀
including hot flashes. Some negative consequences
而他的消極影響在于
include risk of increased estrogen exposure in women
女性體內雌激素過量
with estrogen responsive breast cancers. In general,
可能增加一些女性罹患乳腺癌的幾率
research suggests consumption of soy foods with
通常研究表明，食用本身就含有
natural levels of isoflavones is very safe and
異黃酮的大豆類食物是十分安全的
provides health benefits. Women taking anti-estrogen
并且對健康有益，但是正在接受抗雌激素
medications or with a history of breast cancer,
治療的女性，或有乳腺癌病史的女性
however, should consult their physician before
在增加大豆食品的食用量之前
increasing their consumption of soy foods.
應當首先咨詢醫生
Do note that soy is a very versatile plant and is
我們要注意，大豆是一種萬能食材
used in foods in a variety of forms. Soy oil does not
能夠被做成各種食物制品，大豆油
contain any isoflavones or protein. Soy protein
不含異黃酮和蛋白質，大豆蛋白
sometimes called textured vegetable protein usually
有時也被叫做結構性植物蛋白，通常不含有
does contain isoflavones, but the concentration
異黃酮，但蛋白質的含量則由
will vary with the way the protein was processed.
蛋白質被加工和處理的方式有關
Soy milk is an extract of the soybean that contains
因此豆奶是大豆經過提取的產物
mostly protein. The isoflavone content will vary
主要含量就為蛋白質，異黃酮含量
depending on the manufacturer's process. Soy milk
則由制作過程決定，豆奶被用來制作
is used to make yogurts, cheese, and ice cream.
酸奶，奶酪和冰激凌
Tofu is another form of soy protein that comes in
豆腐是大豆蛋白質的另一種形式
a range of densities, firm to soft, that allows a wide
由于豆腐的硬度不同，其蛋白質含量和
variety of uses. And, finally, edamame is a variety
功效各不相同，鹽水毛豆是一種
of whole soybeans than can be eaten as vegetables.
大豆制品，它可以被當做蔬菜食用
Whole grains are important super food because they are
天然谷物是超級食物，因為它們富含
rich in many nutrients and dietary fiber. Oats were
多種營養成分和纖維素，燕麥是美國
the very first food granted health claim approved by
食品及藥物管理局最先確定其健康功效的
the FDA. It was demonstrated that regular consumption
食品，研究表明，每天食用一定量的燕麥
of oats, including oatmeal, reduced the risk of
包括燕麥片，能夠減少罹患心臟病的幾率
heart disease. Oats contain soluble fiber which may
燕麥含有可溶性纖維素
act as a type of sponge in the large intestine to
它像海綿一樣，在消化道中防止
prevent cholesterol from being absorbed by the body
身體吸收膽固醇
thereby lowering blood cholesterol levels.
由此降低血液內膽固醇額含量
