E + SE Asia Flashcards
(45 cards)
soybean - species of ? from?
legume native to east Asia.
why are soybeans high quality protein?
have all 9 essential amino acids.
high fibre
b vitamins
contain polyunsaturated fatty acids
fresh
beverage
curd
fermented
fresh: edamame (mildly processed)
beverage: milk (ground + soaked in water)
curd: tofu (coagulated)
fermented - fermented.
Canada’s food guide adds soy how?
drink if don’t drink milk.
eat meat alternatives like bean, lentil, tofu
unfermented vs fermented soy foods
unfermented: : tofu, soy milk, edamame
fermented: miso, natto, tempeh, soy sauce (among other sauces)
soybean “milk” curd
curdled with coagulant (calcium sulfate)
press into curd. remove more water for firm.
tofu (japan), doufu (Chine) tobu (korea)
tofu nutrition
100g - processed with calcium sulfate
76kcal
350 mgCa2+ (RDA = 1000mg)
fermented soy products
tempeh (entree)
miso (soybean paste in soup + sauce)
natto (fermented whole soybeans)
western soybean products
derived from soy flour from which soy bean oil was extracted.
soy protein powder, supplements
-> after industrialization
soy phytoestrogens in body
our bodies can recognize bc similar to human hormone
does type of soy matter
tofu/miso/fresh vs textured soy protein/soy protein powder etc.
yes. highly processed is not as effective.
soy phytoestrogens - called? function?
isoflavones
similar to human estrogen with weaker effects.
biind to estrogen receptors = weak estrogenic effects.
effects of phytoestrogens. benefits?
if susceptible to estrogen-sensitive breast cancer, phytoestrogen is weaker effect so good.
after menopause, E drops. soy has mild effects = + women in japan have fewer symptoms than american women, maybe due to consumption of soy
statement from Harvard
soy - beneficial or neutral.
energy dense source of protein. likely provide health benefits.
brassica veg are high in ?
vit A carotenoids, vitC, folic acid + fiber
glucosinolates in brassica veg convert to?
isothyanates - in the body
high consumption of cruciferous vegetables =?
decreased risk of carcinomas of the lung, stomach, colon and rectum
what are some examples of brassica veg?
wong bok (chinese cabbage)
bok choy
gai lan (chinese broccoli
choy sum
what is the RDA for sodium in Canada
2300mg/day for 19-50 yoa.
AKA tolerable upper intake level (UL)
what’s the rda in teaspoons?
1 teaspoon is 2300mg table salt.
what are some examples of fermented soybean condiments?
soy sauce, hoisin sauce, black soybean sauce, oyster sauce.
= high in sodium
soy sauce - how made?
salt content?
made: fermenting soybeans and wheat with Aspergillus molds along with water and salt.
1000mg/salt per tablespoon
fish sauce - how is it made?
used wheree?
how much sodium?
fermentation of whole fish, including bones.
vats of brine, whole fish sits in there for months/years until fish dissolved = prevent spoilage.
proteins naturally decompose = glutamic acid in fish sauce gives umami flavour
1200mg/salt in 1 tbsp.
Cabbage Kimchee
- similar to what?
how much sodium intake in South Korea?
lactic acid fermentation of cabbage, radish, garlic, onions, ginger, chili peppers]
- > similar to sauerkraut, but with chili peppers.
- > accounts for 20% of salt intake in s.Korea. Eating 200-300g/day. salt controls fermentation
