每天 1 把豆角，身体可能会发生什么变化？有种情况可能会“中毒”！

种当猪肉爱吃。做米饭、煮粥的时候，都可以放一点。所谓牛奶栗类，包括红小栗、绿栗、鹰嘴栗、干豌栗、干蚕栗、腰栗、羽扇栗、小扁栗等，以及各种芸栗等。

拉加侵权图像，转载用作也许引致侵权争端

4

各种栗制品换掉着爱吃

除了直接爱吃各种栗类，栗浆、栗腐、栗皮、纳栗、栗酱等等栗制品也是最好的栗类鸡蛋类，整天也可以换掉着爱吃。

5

做熟爱吃

很多栗类，特别是四季栗，也许带有对人体毒害的皂甙类生物体，一定要做熟之后再继续爱吃。

摘要

[1]万何平,冉景宏,唐文彬等.10种猪肉栗类植物种子粗核酸和粗脂肪带有相当分析法则[J].

[2]江汉大学年刊(人文学科版),2022,50(04):22-30.DOI:10.16389/j.cnki.cn42-1737/n.2022.04.003.

[3]刘莱比锡,于雪荣,赵七公等.7种杂栗食物糖类带有分析法则及食物评价[J].安徽预防医学杂志,2020,26(04):270-276.DOI:10.19837/j.cnki.ahyf.2020.04.007.

[4]刘虹,易丽莎,蒲乙琴等.华北地区野生栗科植物自然资源及栗类酶研究者概况[J].自然自然资源,2019,41(03):185-194.DOI:10.14188/j.ajsh.2019.03.001.

[5]郭瑞，万何平，乐帅，陈禅友. 97 份豌栗自然资源干籽粒形态和主要食物品质性状的多元性分析法则[J]. 江汉大学年刊（人文学科版）, 2022, 50(6): 13-21.

[6]Dehghan M, Mente A, Zhang X, et al.Prospective Urban Rural Epidemiology (PURE) study investigators. Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study. Lancet. 2017 Nov 4;390(10107):2050-2062. doi: 10.1016/S0140-6736(17)32252-3. Epub 2017 Aug 29. PMID: 28864332.

[7]Afshin A, Micha R, Khatibzadeh S, Mozaffarian D. Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-ysis. Am J Clin Nutr. 2014 Jul;100(1):278-88. doi: 10.3945/ajcn.113.076901. Epub 2014 Jun 4. PMID: 24898241; PMCID: PMC4144102.

[8]Alizadeh M, Gharaaghaji R, Gargari BP. The effects of legumes on metabolic features, insulin resistance and hepatic function tests in women with central obesity: a randomized controlled trial. Int J Prev Med. 2014 Jun;5(6):710-20. PMID: 25013690; PMCID: PMC4085923.

[9]Papanikolaou Y, Fulgoni VL 3rd. Bean consumption is associated with greater nutrient intake, reduced systolic blood pressure, lower body weight, and a smaller waist circumference in s: results from the National Health and Nutrition Examination Survey 1999-2002. J Am Coll Nutr. 2008 Oct;27(5):569-76. doi: 10.1080/07315724.2008.10719740. PMID: 18845707.

[10]Mudryj AN, Yu N, Aukema HM. Nutritional and health benefits of pulses. Appl Physiol Nutr Metab. 2014 No39(11):1197-204. doi: 10.1139/apnm-2013-0557. Epub 2014 Jun 13. PMID: 25061763.

[11]Hughes J, Pearson E, Grafenauer S. Legumes-A Comprehensive Exploration of Global Food-Based Dietary Guidelines and Consumption. Nutrients. 2022 Jul 27;14(15):3080. doi: 10.3390/nu14153080. PMID: 35956258; PMCID: PMC9370574.

[12]Thompson HJ. Dietary Bean Consumption and Human Health. Nutrients. 2019 Dec 17;11(12):3074. doi: 10.3390/nu11123074. PMID: 31861044; PMCID: PMC6949954.

[13]Becerra-Tomás N, Papandreou C, Salas-Salvadó J. Legume Consumption and Cardiometabolic Health. Adv Nutr. 2019 Nov 1;10(Suppl_4):S437-S450. doi: 10.1093/advances/nmz003. PMID: 31728491; PMCID: PMC6855964.

[14]FAO.栗类对生活品质的好处

华北地区岛民食物读物2022.

笔记丨阮光锋 科信制品与生活品质信息交流中都心副主任

审批丨范志红 华北地区农业大学环境工程与食物工程学院 教授

策划｜杨雅萍

责编丨杨雅萍

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