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Copywriting丨Health science popularization base camp
Editor丨Health Science Base Camp
Legumes have long been hailed as a nutritious and healthy food, and many people consider them an important part of their daily diet. Recent research suggests that certain legumes may pose a potential threat to liver health, especially in middle-aged and older adults.
This discovery undoubtedly surprised and confused many. What are the two types of legumes that need to be eaten with caution? How do they affect liver health? This article will unravel this mystery for you.
As we age, the function of various organs in the human body gradually declines, and the liver is the largest detoxification organ in the human body, and its health status is directly related to overall health.
A long-term follow-up study involving tens of thousands of middle-aged and elderly people found that the proportion of people who regularly consumed certain legumes with abnormal liver function indicators was significantly higher than that of other groups. This result has attracted wide attention and discussion in the medical community.
After an in-depth analysis, the researchers found that the "culprit" behind this phenomenon were two common legumes: broad beans and cowpeas. Although these two types of beans are delicious and delicious, they contain some special chemicals that can be taxing on the liver when consumed in large quantities for a long time.
Broad beans, a bean loved by many people, actually have a hidden "killing machine". It contains a substance called "favamarin", which triggers a hemolytic reaction in some people's bodies, causing red blood cells to rupture.
When a large number of red blood cells are destroyed, the liver needs to process a large amount of hemoglobin, which undoubtedly increases the burden on the liver. What's more, for people who lack a specific enzyme, eating fava beans may cause acute hemolytic anemia, commonly known as "fava bean disease", which can even be life-threatening in severe cases.
Cowpea, a common vegetable legume, is less well known for its potential hazards. Cowpeas contain a substance called "phytohemagglutinin", which interferes with the body's absorption of nutrients.
Long-term consumption of large amounts of cowpea may lead to malnutrition, which in turn affects liver function. In addition, some components in cowpea may also interact with certain drugs, affecting the metabolism of the drug in the liver, thereby increasing the burden on the liver.
The results of this study do not mean that we need to eliminate both legumes entirely. It is still safe to eat in moderation, and the key lies in the word "in moderation". So, how can you enjoy the delicious taste of beans without harming your liver health?
For fava beans, it is recommended to consume no more than 2 times a week, no more than 100 grams each time. It is best to soak the fava beans for 6-8 hours before serving and discard the water in which the fava beans are boiled after cooking. This can effectively reduce the content of fava peasin.
In particular, if you find that you have an adverse reaction to broad beans, such as nausea, vomiting, dizziness and other symptoms, you should stop eating them immediately and seek medical attention.
For cowpeas, it is recommended to consume no more than 150 grams no more than three times a week. When cooking, it is best to choose the method of blanching and then stir-frying, which can remove part of the phytohemagglutinin. Avoid eating with iron-rich foods, such as organ meats, red meat, etc., to avoid affecting iron absorption.
In addition to controlling your intake of these two legumes, there are ways to help protect your liver health. Maintaining a balanced diet is crucial. A variety of vegetables, fruits, whole grains, and high-quality protein should be included in the daily diet.
Moderate exercise can promote blood circulation in the liver and enhance liver function. 30 minutes of moderate-intensity aerobic exercise a day, such as brisk walking, swimming, etc., is beneficial for liver health.
Quitting smoking and limiting alcohol is also an important measure to protect the liver. The harmful substances in tobacco and alcohol can put an extra burden on the liver. If you can't quit completely, you should also strictly control your intake. For people with pre-existing liver function abnormalities, they should completely quit smoking and alcohol under the guidance of a doctor.
It's worth mentioning that while this article focuses on the potential liver hazards of fava beans and cowpeas, this does not mean that other legumes are completely harmless. In fact, any food consumed in excess can cause adverse health effects. It is very important to maintain variety and moderation in your daily diet.
For middle-aged and elderly people, due to the gradual slowdown of metabolism, the liver's ability to detoxify also decreases, and more attention should be paid to dietary choices. In addition to the above two types of legumes, you should also be cautious about eating some foods that may increase the burden on the liver, such as processed foods that are high in fat and sugar, and some fruits and vegetables that may contain pesticide residues.
Regular check-ups are also an important means to protect liver health. Blood tests can detect abnormal liver function in time, so that appropriate protective measures can be taken. It is generally recommended that middle-aged and older adults have a comprehensive physical examination at least once a year, including liver function tests.
It is important to emphasize that although this article mentions the potential harm that some legumes may pose to the liver, this does not mean that beans are "beasts of prey".
Most legumes are high-quality plant-based protein sources that are rich in dietary fiber and vitamins and minerals that have many health benefits. The key is to mix it properly and eat it in moderation.
For example, soybeans and their products such as tofu and soy milk are rich in isoflavones, which can help reduce the risk of cardiovascular disease. Mung beans have the effect of clearing heat and detoxifying, and are suitable for summer consumption. Scarlet beans are rich in anthocyanins, which help with antioxidants. These legumes are all very good food choices.
In real life, we can completely reduce the amount of potentially harmful substances in beans through clever cooking methods. For example, in the case of fava beans, in addition to the soaking and water discarding mentioned earlier, sprouted fava beans can also be selected for consumption, as the germination process reduces the fava veramarin content.
For cowpeas, you can choose to eat them with foods rich in vitamin C, such as peppers, tomatoes, etc., which can promote iron absorption and counteract some of the effects of phytohemagglutinin.
From a TCM perspective, liver health is also closely related to emotional management. Long-term negative emotions such as anxiety, depression, and anger can affect the liver's excretory function, which in turn affects overall health.
Maintaining a good attitude and learning to regulate emotions are also important aspects of protecting the liver. Stress can be relieved and emotional state can be improved through meditation, tai chi, yoga, etc.
Another issue of concern is drug use. Many drugs need to be metabolized by the liver in the body, and long-term use of certain drugs may increase the burden on the liver.
For middle-aged and elderly people who need to take medication for a long time, they should pay more attention to their diet and avoid foods that may interact with drugs, such as the cowpea mentioned above. At the same time, it is also necessary to check liver function regularly and adjust the medication regimen in time.
In modern life, environmental pollution is also one of the important factors affecting liver health. Harmful substances in the air and heavy metals in water sources may enter the human body through breathing and diet, and are eventually metabolized and removed by the liver.
In daily life, we should also pay attention to environmental hygiene, try to choose a clean air environment for life and exercise, and it is best to choose pure water that has been strictly purified for drinking water.
Overall, liver health is a systemic issue that requires our attention and protection from multiple perspectives. Diet is only one aspect, and while important, it's not the whole story. We also need to pay attention to many aspects such as sports, emotional management, environmental factors, etc.
Only by paying attention to health in an all-round way can we truly achieve effective protection of the liver.
While this article focuses on the potential liver harm of certain legumes, this does not mean that we should have a fear of legumes. We should look at the issue of diet with a more rational and scientific attitude. Eating in moderation and with a reasonable combination is the right way to eat.
We also need to recognize that everyone's constitution is different, and there may be individual differences in how we respond to food. In our daily lives, we need to learn to listen to our bodies, adjust our diet according to our own conditions, and consult a professional doctor if necessary.
Health is an eternal topic and everyone's most valuable asset. It is hoped that through the introduction of this article, more people can realize the importance of liver health, learn to choose food scientifically and reasonably, and cultivate a healthy lifestyle. Let's work together to protect our health!
The above content is for reference only, if you feel unwell, please consult a medical professional. If you like it, you can pay attention to it, share health knowledge every day, and be your exclusive online doctor.
Resources:
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