Bean (version 1, 1 modified on 4th June )

Hi guys. Today I want to tell you about this vegetable which has lots of vitamin, mineral, and protein as well.



from : https://nutritionfacts.org/2014/03/11/why-you-should-eat-more-beans/


-Contents-

1. Nutrient
2. How it works for a body
3. Stereotype & Fact
4. How to use to cook

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1. Nutrient

100g/ 446kcal   ( % based on 2000kcal daily need)
based on Pinto bean

Fat 20g   (30%)

- Saturated fat 2.9g (14%)
- Polyunsaturated fat 11g
- Monounsaturated fat 4.4g
- Cholesterol   0mg


Carbohydrate 30g  (10%)

- Dietary fiber 9g
- Sugar   7g

Protein  36g  (72%)

Sodium 2mg
Potassium 1,797mg  (51%)
Calcium   277mg  (27%)
Iron    15.7mg   (87%)
Magnesium  280mg  (70%)

Vitamin C  6mg  (10%)
Vitamin B-6  0,4mg  (20%)


Nutrients info from google 
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2. How it works for a body

• Easily get full because of  dietary fiber

Bean has lots of dietary fiber. It makes you feel full easily, and also can help bowel movement.

Dietary fiber is not resource of energy, so you do not need to worry about gaining weight because of 

dietary fiber. 

• 
  
• Vitamin B is good at your blood 

Vitamin B can reduce Homocysteine which can make your blood thicker and gathering. 

If you eat bean with garlic or onion, then the acids in those are working with vitamin B, so

stronger. 

• Rich of minerals

Bean has lots of minerals in it. Potassium, iron, calcium, and magnesium are helping your body's 

work and chemical reaction which is necessary for us. 

 

• Vegetable but protein

Bean is vegetable, but also has lots of protein. If you are vegan or vegetarian, Try to have 

bean or tofu for protein.

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3. Stereotype & fact

• Everyone can eat bean a lot?

NO!. If your kidney is not good or has a disease. Please! DO NOT EAT BEAN.

If someone who has weak or sick kidney eat bean or vegetable which has lots of potassium.

You will feel your muscle weaker or something weird. If it goes wrong, you could get a heart attack.

You could be okay as well, but we have to care for our body.

My recommendation is that go to a doctor and ask that you can have bean or not.

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4. How to cook

Raw bean tends to be not digested well. So boiling at least an hour, after that you can use it 

for cooking. Better do overcooking than less cooking.