时间：02/28/2026 03/01/2026
地点：星河禅修中心
主讲：黄云全
斋食养生
绿豆芽
绿豆芽：富含膳食纤维与维生素的健康芽菜
一、绿豆芽是什么？
绿豆芽是绿豆（学名 Vigna radiata）经过浸泡和发芽后的嫩芽，属于常见的芽菜类蔬菜。绿豆芽口感爽脆，富含水分，适合炒制、凉拌或煮汤。它不仅味道清爽，而且营养丰富，是健康饮食的重要组成部分。
二、绿豆芽的营养价值
绿豆芽是一种低热量、高水分的蔬菜，富含多种维生素、矿物质和抗氧化物。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.维生素C：增强免疫力，促进皮肤健康。
3.叶酸：有助于细胞生长和修复，适合孕妇补充营养。
4.钾：有助于维持体液平衡，调节血压。
5.抗氧化物（如类黄酮）：减少自由基损害，延缓衰老。
三、绿豆芽的健康益处
1.促进消化健康：富含膳食纤维，有助于肠道蠕动，预防便秘。
2.增强免疫力：维生素C和抗氧化物有助于提高机体抵抗力。
3.支持心血管健康：钾含量丰富，有助于调节血压，降低心血管疾病风险。
4.帮助体重管理：低热量、高水分的特性可增加饱腹感，减少过量进食。
5.有助于降低体内炎症：抗氧化成分有助于减少氧化压力，保护细胞健康。
四、绿豆芽的食用方式
1.清炒绿豆芽：简单翻炒，保持爽脆口感。
2.凉拌绿豆芽：焯水后调味，清爽可口。
3.绿豆芽炖汤：与豆腐、菌菇等炖煮，营养丰富。
4.绿豆芽炒米粉：搭配米粉或米饭，增加膳食纤维摄入。
5.蒸绿豆芽：保持原汁原味，口感细嫩。
五、关于绿豆芽的小知识
如何挑选优质绿豆芽？
选择色泽洁白、根须短小、质地脆嫩的绿豆芽。
绿豆芽可以生吃吗？
建议焯水后食用，以去除可能存在的细菌。
绿豆芽适合每天食用吗？
适量食用有益健康，每天50-100克即可满足营养需求。
总结
绿豆芽是一种富含膳食纤维、维生素C、钾和抗氧化物的健康芽菜。适量食用绿豆芽可促进消化、增强免疫力、保护心血管健康，并帮助体重管理和降低体内炎症。无论是清炒、凉拌、炖汤还是炒米粉，绿豆芽都是健康饮食的理想选择。
Date: 02/28/2026 03/01/2026
Location: Star River Meditation Center
Teacher: Yunquan Huang
Buddhist Diet and Regimen
Mung Bean Sprouts
Mung Bean Sprouts: A Fiber-Rich and Vitamin-Packed Healthy Sprout
1. What are Mung Bean Sprouts?
Mung bean sprouts are the young shoots of mung beans (Vigna radiata) that have been soaked and germinated. They are a popular vegetable known for their crisp texture and high water content, commonly used in stir-fries, salads, and soups. Not only are they refreshing in taste, but they are also packed with essential nutrients.
2. Nutritional Value of Mung Bean Sprouts
Mung bean sprouts are low in calories and high in water content, providing vital vitamins, minerals, and antioxidants. Key nutrients include:
1.Dietary Fiber: Supports digestion and promotes gut health.
2.Vitamin C: Boosts immunity and promotes skin health.
3.Folate: Essential for cell growth and repair, making it beneficial for pregnant women.
4.Potassium: Helps regulate blood pressure and maintain fluid balance.
5.Antioxidants (such as Flavonoids): Reduce free radical damage and slow aging.
3. Health Benefits of Mung Bean Sprouts
1.Aids Digestive Health: High fiber content promotes bowel movement and prevents constipation.
2.Boosts Immunity: Rich in vitamin C and antioxidants, strengthening the body’s defense system.
3.Supports Heart Health: High potassium content helps regulate blood pressure and reduce cardiovascular risks.
4.Aids in Weight Management: Low in calories and high in water, increasing satiety and reducing overeating.
5.Reduces Inflammation: Antioxidant compounds help lower oxidative stress and protect cells.
4. Best Ways to Eat Mung Bean Sprouts
1.Stir-Fried Mung Bean Sprouts: Lightly sautéed for a crispy and nutritious dish.
2.Blanched Mung Bean Sprouts Salad: Chilled and seasoned for a refreshing side dish.
3.Mung Bean Sprout Soup: Cooked with tofu and mushrooms for a nutrient-rich broth.
4.Mung Bean Sprouts with Rice Noodles: Mixed with rice noodles or rice to boost fiber intake.
5.Steamed Mung Bean Sprouts: Retains natural flavors and tenderness.
5. Interesting Facts About Mung Bean Sprouts
How to Choose the Best Mung Bean Sprouts?
Look for fresh, white sprouts with short roots and a crisp texture.
Can Mung Bean Sprouts Be Eaten Raw?
It is recommended to blanch them before eating to eliminate potential bacteria.
Is It Safe to Eat Mung Bean Sprouts Daily?
Yes, moderate daily consumption (50-100g) provides essential nutrients for a balanced diet.
Conclusion
Mung bean sprouts are a fiber-rich, vitamin-packed vegetable that supports digestion, immunity, heart health, weight management, and inflammation reduction. Whether stir-fried, blanched, cooked in soups, or mixed with rice noodles, mung bean sprouts are a nutritious and delicious addition to a healthy diet.
