时间：01/03/2026 01/04/2026
地点：星河禅修中心
主讲：黄云全
斋食养生
豆角
豆角：富含膳食纤维与植物蛋白的营养豆类
一、豆角是什么？
豆角（学名 Vigna unguiculata var. sesquipedalis），又称长豇豆，是豆科植物的一种。豆角的荚果细长，颜色多为绿色，有些品种呈紫色或红色。豆角口感嫩脆，适合多种烹饪方式，如清炒、炖煮或焯水凉拌。
二、豆角的营养价值
豆角是一种高纤维、低热量的豆类，富含维生素、矿物质和植物蛋白。主要营养成分包括：
1.膳食纤维：促进肠道蠕动，帮助消化健康。
2.植物蛋白：提供优质蛋白质，是素食者的良好蛋白来源。
3.维生素C：增强免疫力，促进皮肤健康。
4.钾：有助于维持体液平衡，调节血压。
5.叶酸：有助于细胞修复与生长，对孕妇尤为重要。
三、豆角的健康益处
1.促进消化健康：富含膳食纤维，有助于改善消化系统功能，减少便秘问题。
2.增强免疫力：高含量的维生素C有助于提升机体抵抗力。
3.支持心血管健康：富含钾元素，有助于维持血压稳定，降低心血管疾病风险。
4.促进肌肉与骨骼健康：富含植物蛋白，为身体提供必要的氨基酸。
5.帮助体重管理：低热量、高纤维的特性可增加饱腹感，减少过量进食。
四、豆角的食用方式
1.清炒豆角：简单翻炒，口感脆嫩，保留营养成分。
2.豆角炖煮：与豆腐、菌菇等炖煮，增加汤品营养。
3.凉拌豆角：焯水后调味，清爽可口。
4.豆角煮饭：搭配糙米或其他谷物蒸煮，增加膳食纤维摄入。
5.烤豆角：低温烘烤或烧烤，口感独特。
五、关于豆角的小知识
如何挑选优质豆角？
选择色泽鲜绿、豆荚饱满、质地柔嫩的豆角。
豆角可以生吃吗？
不建议生吃，需充分加热，以去除天然毒素。
豆角适合每天食用吗？
适量食用有益健康，每天50-100克即可满足营养需求。
总结
豆角是一种富含膳食纤维、植物蛋白、维生素C和钾的健康豆类。适量食用豆角可促进消化、增强免疫力、支持心血管健康，并帮助体重管理。无论是清炒、炖煮、凉拌还是烘烤，豆角都是健康饮食的理想选择。
Date: 01/03/2026 01/04/2026
Location: Star River Meditation Center
Teacher: Yunquan Huang
Buddhist Diet and Regimen
Yardlong Bean
Yardlong Bean: A Fiber-Rich and Protein-Packed Legume
1. What is Yardlong Bean?
Yardlong bean (Vigna unguiculata var. sesquipedalis), also known as long bean, is a leguminous vegetable. It is characterized by its slender, elongated pods, which are usually green but can also be purple or red in some varieties. With a tender and crisp texture, yardlong beans are versatile and can be stir-fried, boiled, or blanched and tossed in a cold salad.
2. Nutritional Value of Yardlong Bean
Yardlong beans are high in fiber, low in calories, and rich in essential vitamins and minerals. Key nutrients include:
1.Dietary Fiber: Supports digestion and promotes gut health.
2.Plant-Based Protein: Provides essential amino acids, making it a great protein source for vegetarians.
3.Vitamin C: Enhances immune function and supports skin health.
4.Potassium: Helps regulate blood pressure and maintain fluid balance.
5.Folate: Supports cell growth and repair, making it beneficial for pregnant women.
3. Health Benefits of Yardlong Bean
1.Aids Digestive Health: High fiber content promotes bowel movements and prevents constipation.
2.Boosts Immunity: Rich in vitamin C, which strengthens the body’s defense system.
3.Supports Heart Health: High potassium content helps regulate blood pressure and reduce cardiovascular risks.
4.Promotes Muscle and Bone Health: Contains plant-based protein essential for muscle growth and maintenance.
5.Aids in Weight Management: Low in calories and high in fiber, increasing satiety and reducing overeating.
4. Best Ways to Eat Yardlong Bean
1.Stir-Fried Yardlong Bean: Lightly sautéed to retain its crisp texture and nutrients.
2.Boiled Yardlong Bean Soup: Cooked with tofu and mushrooms for a nutritious broth.
3.Blanched Yardlong Bean Salad: Chilled and seasoned for a refreshing dish.
4.Yardlong Bean Rice: Cooked with whole grains to enhance fiber intake.
5.Grilled Yardlong Bean: Roasted for a smoky, delicious flavor.
5. Interesting Facts About Yardlong Bean
How to Choose the Best Yardlong Beans?
Look for firm, brightly colored, and plump pods.
Can Yardlong Beans Be Eaten Raw?
No, they should be fully cooked to remove natural toxins.
Is It Safe to Eat Yardlong Beans Daily?
Yes, moderate intake is beneficial; 50–100 g per day is enough to meet nutritional needs.
Conclusion
Yardlong bean is a fiber-rich, protein-packed legume that supports digestion, immunity, heart health, and weight management. Whether stir-fried, boiled, blanched, or grilled, yardlong beans are a nutritious and delicious addition to a balanced diet.
