豆芽是健康的,但你可能不希望to Eat Them Raw

Bean sprouts are nutrient-rich foods that are commonly consumed in different ways, from sandwiches to炒薯条。它们含有各种与健康益处相关的生物活性化合物。定期消费可能有助于调解和预防某些疾病。

绿豆甘蓝是最常用的豆芽类型之一。你可以找到绿豆许多人使用的豆芽不同的菜肴，来自汉语到巴西美食。他们是一个受欢迎的食物选择，因为他们antioxidant contentand潜在的药用用途。

关于100克（3.5盎司）or 1 cup of mung bean sprouts has:

• 7 percent of your daily value (DV) for thiamin (vitamin B1)
• 10 percent of your DV for riboflavin (vitamin B2)
• 5.percent of your DV for niacin (vitamin B3)
• 8％的DV用于维生素B5
• 5％的DV用于维生素B6
• 15％的DV用于叶酸（维生素B9）
• 15.percent of your DV for vitamin C
• 28 percent of your DV for vitamin K
• 18 percent of your DV for copper
• 5.percent of your DV for iron
• 5.percent of your DV for magnesium
• 8 percent of your DV for manganese

Although mung bean sprouts are popular, there are many different types of bean sprouts that are commonly consumed. This means that a number of aspects of bean sprouts may vary, including their age andnutritional content。

常用的豆芽是：

• 黑豆芽
• Fava bean sprouts
• 肾豆芽
• Lentil sprouts
• 利马豆芽
• Mung bean sprouts
• Navy bean sprouts
• Pinto Bean Sprouts.
• 黄豆芽

豆芽通常被认为是富含营养的食物作为发芽过程增加他们的蛋白质含量。在100克（3.5盎司）of soybean sprouts，您可以获得13.1克蛋白质，26％的DV。然而，绿豆甘蓝只有一小部分蛋白质含量，只有3克或6％的DV。

虽然它们不是最富有的蛋白质，而且绿豆sare known for containing very low amounts of carbohydrates: just 5.9 grams in every 100 grams, with 1.8 grams coming from fiber. However, kidney bean sprouts are also low in carbohydrates, with just 4.1 grams of carbs in every 100-gram serving, and have a bit more protein (4.2 grams).

大多数豆芽被认为是脂肪的低。扁豆甘蓝，绿豆甘蓝和芸豆甘蓝在每100克的芽中都有0.2和0.6克脂肪。然而，这对所有豆芽都不是真的。例如，黄豆芽在100克饲料中有6.7克脂肪。

The differences in nutrition between types of sprouts aren't limited to their macronutrient content. There's实质性变化在他们的维生素和矿物质含量。豆芽中的抗氧化剂也各不相同，但通常认为大豆芽都有most of these healthy bioactive compounds。

Read more:List of Sprouts to Eat

Many sprouts are considered to be nutrient-rich,low-carbohydrate functional foods。Mung bean sprouts are particularly beneficial as they're rich in fiber compared to other sprouts but are still low in overall carbohydrates.Other legumes那like lentils, kidney beans, lima beans, pinto beans and black beans, are also considered to be low in carbs and suitable for low-carbohydrate diets.

Eating bean sprouts is also associated with a各种健康益处。Bean sproutsmay:

• Assist digestion and promote a healthy gut microbiome
• 作战热风
• 含有有助于预防败血症的化合物
• Have detoxifying properties
• Have antimicrobial and antifungal properties
• Help prevent cancer
• Improve metabolism and have anti-diabetic properties
• Moisturize the skin
• 减少炎症
• Reduce high blood pressure and prevent heart disease

The vast这些有益特性的大部分are associated with theirantioxidant content。

Read more:今天尝试的豆芽和9种食物的健康益处

Eating raw or lightly cooked bean sprouts is often associated with food poisoning, and thousands of cases have been reported. Although the食品和药物管理局is constantly working to minimize outbreaks of food-borne illness, this is an ongoing problem.

Lightly cooked and raw sprouts can easily be contaminated with bacteria like大肠杆菌那Salmonella typhimurium那Staphylococcus aureusand李斯特菌。The潮湿，温暖的条件不幸的是，这芽的生长是对这些致病细菌的良好环境。通常，发芽种子是source of the contamination。

If you've consumed contaminated bean sprouts, your symptoms may vary substantially. Fever, headache and gastrointestinal symptoms, like diarrhea, are common. However, infection by these bacteria can also lead to serious issues, likeconvulsions or premature deliveryand even death。

儿童，年龄较大的成年人，孕妇和受损免疫系统的人应该特别谨慎，因为这些人群遭受更严重的并发症的话，豆芽应该特别谨慎。这些群体中的人应该永远避免消耗生豆芽只吃彻底煮熟的豆芽。

Read more:Food Poisoning Culprits: Sprouts and 7 Other Risky Foods

虽然你应该wash your bean sprouts在烹饪之前，单独洗涤不会去除有害细菌。最简单的方法来避免食物传播的疾病，仍然获得豆芽的好处是彻底烹饪。这意味着它们需要完全加热，这可以通过概过任何烹饪方法来实现。

Steaming, sautéing, boiling and frying are all common ways to cook bean sprouts. Many Asian dishes use sautéed or stir-fried bean sprouts along with noodles or other sources of protein. Because many bean sprouts are young and tender, cooking them completely only takes a minute or two.

如果您不确定如何烹饪豆芽或者它们将其工作中最佳的菜肴，煮沸豆芽总是安全赌注。一些煮豆芽菜肴包括韩国菜孔绿，使用较旧的大豆芽，和巴西人feijao,which utilizes barely sprouted black beans.