豆类对健康的益处及抗氧化排行榜
本视频由格雷格（Michael Greger）医生于 2018 年 8 月 10 日发布，来自NutritionFacts.org — 能救命的营养学。
格雷格（Michael Greger） 医生是畅销书《How Not to Die》作者，中文译本：繁体版书名为《食疗圣经》。简体版书名为《救命》，已于今年7月19日发售，详情见文末。
豆类：扁豆和鹰嘴豆的益处
Benefits of Lentils and Chickpeas
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如果比较十种不同豆类的总抗氧化剂含量，你认为哪种含量最高呢？
If you compared the total antioxidant content of ten different legumes, which do you think would come out on top?
斑豆、利马豆、红芸豆、黑芸豆- 我认为它们只是指黑豆，海军豆、小红豆、眉豆、绿豆、扁豆和鹰嘴豆。
Pinto beans, lima beans, red kidney beans, black kidney beans — for which I think they just mean black beans — navy beans, small red beans, black-eyed peas, mung beans, lentils, versus chickpeas.
谁能猜出赢家和输家？快点猜，暂停视频！
Who can guess the winner and the loser? Quick, pause the video!
进入＃10，从最低开始依次为：利马豆，然后是海军豆（都好伤心呀）。然后是眉豆，然后绿豆，这是通常用来发豆芽的。然后，进入胜利者的名单：芸豆（腰豆)。
Coming in at #10, bottom of the barrel, lima beans. Then, navy beans, both pretty sad. Then, black-eyed peas, then mung beans, which is what they typically make bean sprouts out of. Then, moving into the winners’ circle, kidney beans.
我敢打赌，你们中有些人猜芸豆会是第一名，但不是，它们只是中间的。还有五种更好的。
I bet there were some of you that guessed that as our #1. But no, they’re just middle-of-the-pack; there are five better.
想暂停看视频再想想吗？
Want to pause again and reconsider?
接下来，斑豆，然后黑豆，小红豆。
Next, black beans, and the bronze to small red beans.
你认为谁获得了金牌？
And who do you think gets the gold?
谁想打个睹吗？
Anyone want to take any bets?
扁豆汤或鹰嘴豆泥，你猜猜看？
Lentil soup or hummus, what do you think?
扁豆最后胜出！
And, it’s…lentils for the win!
你可以看到小扁豆在清除自由基方面是如何脱颖而出的。
You can see how lentils pull away from the pack in terms of scavenging up free radicals.
根据几种不同的测试方法，扁豆排在图的最上面，也许是因为他们太小了，营养物质集中在种皮上。所以越小意味着更多的表面积？这是我的猜测。
Lentils topped the charts based on a variety of different measures, maybe because they’re so small, and the nutrients are concentrated in the seed coat. So, smaller means more surface area? That’d be my guess.
当在体外测试抗胆固醇氧化时，扁豆也似乎脱颖而出，也许这使它成为开发促进心脏健康和预防癌症膳食补充剂的最佳选择。
When pitted against cholesterol in vitro, to try to prevent oxidation, lentils also seemed to stand out, perhaps making it the best candidate “for the development of a dietary supplement for promoting heart health and for preventing cancers.”
呃，或者你可以直接吃一些扁豆汤。
Uh, or you could just have some lentil soup.
当煮燕麦粥时，我只是把它们与燕麦米一起放入压力锅中。
I just throw them in my pressure cooker with oat groats when I make oatmeal.
除了扁豆，黑豆、黑大豆和红芸豆似乎也是榜首。
“Aside from lentils, black beans, black soybeans, and red kidney beans” also seem to top the list.
这是早餐。现在，如果提供一碗黑豆汤，或者只提供那碗汤里的纤维部分，或者只提供那碗汤里的抗氧化剂部分，你认为哪个效果更好？
Here’s the breakfast. Now, if you also serve a bowl of black bean soup — or, just the amount of fiber in that bowl of soup — or, just the amount of antioxidants found in that bowl of soup, which do you think works better?
全蔬食大于其各部分的总和。（即整体大于部分之和）
Whole plant foods can be greater than just the sum of their parts.
如今，把食物中的功能成份分离出来作为膳食补充剂销售很流行。
“Nowadays, it’s popular to isolate and sell functional components of foods as dietary supplements.
但是，当以非完整的食物形式摄取时，提取出来的成份可能不会产生相同的效果。
However, the extracted ingredients may not produce the same effects when delivered outside a whole-food form.”
例如，在这项研究中，他们比较了黑豆与非常糟糕的早餐在减轻餐后代谢、氧化应激和炎症反应的能力，并确定了膳食纤维和抗氧化能力对整体效果的相对贡献。
In this study, for example, they compared “the ability of black beans to attenuate after-meal metabolic, oxidative stress, and inflammatory responses” to a crappy breakfast, “and determined relative contribution of dietary fiber and antioxidant capacity to the overall effect.”
那么，这是一个不费脑子的事情。一餐中的完整黑豆改善了代谢反应的结果，这是不能由单独的纤维或抗氧化剂部分解释的。
Well, it’s kind of a no-brainer. The results of the whole black beans in a meal “improved metabolic responses that could not be explained by either the fiber or antioxidant fractions alone.”
豆类甚至会影响我们对下一餐的反应。
Beans can even affect our responses to subsequent meals.
当身体在小肠中检测到淀粉时，它会减慢胃排空速度。
When our body detects starch in our small intestine, it slows down the rate at which our stomach empties.
这是有道理的。身体想要在下一餐之前完成消化。
That makes sense; the body wants to finish digesting before the next meal comes down the pike.
所以，会不会是吃消化慢的淀粉，如扁豆，触发这些强有力的机制导致对胃排空的持续延迟效应？
So, might “eating a slowly-digesting starch, such as lentils, trigger these potent mechanisms to result in a sustained delaying effect on stomach emptying”?
这是在4个半小时之后吃第二餐的胃排空速度，在你吃了像面包这样的快速消化淀粉后。这并不是你排空面包的速度。这是你的胃在你吃了面包几个小时后，排空第二餐饭的速度。
Here’s the stomach-emptying rate at a second meal, four-and-a-half hours later, after you eat a quickly-digesting starch, like bread. This is not how fast you’re emptying the bread; this is how fast your stomach is emptying a second meal hours later after you ate bread.
但吃扁豆四个半小时后吃同样的食物呢？
But, what about the same meal eaten four-and-a-half hours after eating lentils?
胃排空的速度明显较慢，大概慢一个小时，这意味着午餐后更长的时间里你会感觉更加饱，因为早餐吃了一些豆子。
Significantly slower, like up to an hours lower, which means you would feel that much fuller that much longer after lunch because you had some beans for breakfast.
然后，当所有的纤维和抗性淀粉到达大肠里时，它们可以喂养结肠中的好菌。
Then, when all the fiber and resistant starch make it down to our large intestine, they can feed the good bacteria in our colon.
研究人员给受试者每天吃一杯多点的罐装鹰嘴豆，在短短的三周内，一些坏的细菌、致病菌和腐败菌被挤出来，减少了近一半数量的高产氨细菌，表明鹰嘴豆有可能在几周的时间内调节我们的肠道微生物群以促进肠道健康。
Researchers fed people a little over a cup of canned chickpeas a day, and in just three weeks, some of the bad bacteria — the pathogenic and putrefication bacteria — got crowded out, cutting the number of people colonizing a high “ammonia-producing bacteria” nearly in half, indicating that chickpeas “have the potential to modulate our intestinal microbiome to promote intestinal health” within a matter of weeks.
翻译： Karen Chou （老玉米）
编辑： Karen Chou （老玉米）
参考文献：
Zhao Y, Du SK, Wang H, Cai M. In vitro antioxidant activity of extracts from common legumes. Food Chem. 2014;152:462-6.
Xu BJ, Yuan SH, Chang SK. Comparative studies on the antioxidant activities of nine common food legumes against copper-induced human low-density lipoprotein oxidation in vitro. J Food Sci. 2007;72(7):S522-7.
Reverri EJ, Randolph JM, Steinberg FM, Kappagoda CT, Edirisinghe I, Burton-freeman BM. Black Beans, Fiber, and Antioxidant Capacity Pilot Study: Examination of Whole Foods vs. Functional Components on Postprandial Metabolic, Oxidative Stress, and Inflammation in Adults with Metabolic Syndrome. Nutrients. 2015;7(8):6139-54.
Lin HC, Moller NA, Wolinsky MM, Kim BH, Doty JE, Meyer JH. Sustained slowing effect of lentils on gastric emptying of solids in humans and dogs. Gastroenterology. 1992;102(3):787-92.
Fernando WM, Hill JE, Zello GA, Tyler RT, Dahl WJ, Van kessel AG. Diets supplemented with chickpea or its main oligosaccharide component raffinose modify faecal microbial composition in healthy adults. Benef Microbes. 2010;1(2):197-207.
Edirisinghe I, Randolph J, Cheema M, et al. Effect of grape seed extract on postprandial oxidative status and metabolic responses in men and women with the metabolic syndrome - randomized, crossover, placebo controlled study. Func Foods in Health and Dis. 2012;2(12):508-521.
编后记：
为方便读者了解食物的营养成份，老玉米特意找来红扁豆和鹰嘴豆的营养成份表：
红扁豆营养成份表：
从表中可以算出红扁豆中：
蛋白质 = 12/47 = 25.5 %
脂肪 = 1/47 = 2.1 %
碳水化合物 = 28/47 = 59.6 %
膳食纤维 = 5/47 = 10.6 %
鹰嘴豆营养成份表：
从表中可以算出鹰嘴豆中：
蛋白质 = 10/50 = 20 %
脂肪 = 3/50 = 6 %
碳水化合物 = 30/50 = 60 %
膳食纤维 = 9/50 = 18 %
刊登在公众号 “素林说” 的扁豆食谱，很多人已经做过，一致好评：
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