E + SE Asia Flashcards
soybean - species of ? from?
legume native to east Asia.
why are soybeans high quality protein?
have all 9 essential amino acids.
high fibre
b vitamins
contain polyunsaturated fatty acids
fresh
beverage
curd
fermented
fresh: edamame (mildly processed)
beverage: milk (ground + soaked in water)
curd: tofu (coagulated)
fermented - fermented.
Canada’s food guide adds soy how?
drink if don’t drink milk.
eat meat alternatives like bean, lentil, tofu
unfermented vs fermented soy foods
unfermented: : tofu, soy milk, edamame
fermented: miso, natto, tempeh, soy sauce (among other sauces)
soybean “milk” curd
curdled with coagulant (calcium sulfate)
press into curd. remove more water for firm.
tofu (japan), doufu (Chine) tobu (korea)
tofu nutrition
100g - processed with calcium sulfate
76kcal
350 mgCa2+ (RDA = 1000mg)
fermented soy products
tempeh (entree)
miso (soybean paste in soup + sauce)
natto (fermented whole soybeans)
western soybean products
derived from soy flour from which soy bean oil was extracted.
soy protein powder, supplements
-> after industrialization
soy phytoestrogens in body
our bodies can recognize bc similar to human hormone
does type of soy matter
tofu/miso/fresh vs textured soy protein/soy protein powder etc.
yes. highly processed is not as effective.
soy phytoestrogens - called? function?
isoflavones
similar to human estrogen with weaker effects.
biind to estrogen receptors = weak estrogenic effects.
effects of phytoestrogens. benefits?
if susceptible to estrogen-sensitive breast cancer, phytoestrogen is weaker effect so good.
after menopause, E drops. soy has mild effects = + women in japan have fewer symptoms than american women, maybe due to consumption of soy
statement from Harvard
soy - beneficial or neutral.
energy dense source of protein. likely provide health benefits.
brassica veg are high in ?
vit A carotenoids, vitC, folic acid + fiber
glucosinolates in brassica veg convert to?
isothyanates - in the body
high consumption of cruciferous vegetables =?
decreased risk of carcinomas of the lung, stomach, colon and rectum
what are some examples of brassica veg?
wong bok (chinese cabbage)
bok choy
gai lan (chinese broccoli
choy sum
what is the RDA for sodium in Canada
2300mg/day for 19-50 yoa.
AKA tolerable upper intake level (UL)
what’s the rda in teaspoons?
1 teaspoon is 2300mg table salt.
what are some examples of fermented soybean condiments?
soy sauce, hoisin sauce, black soybean sauce, oyster sauce.
= high in sodium
soy sauce - how made?
salt content?
made: fermenting soybeans and wheat with Aspergillus molds along with water and salt.
1000mg/salt per tablespoon
fish sauce - how is it made?
used wheree?
how much sodium?
fermentation of whole fish, including bones.
vats of brine, whole fish sits in there for months/years until fish dissolved = prevent spoilage.
proteins naturally decompose = glutamic acid in fish sauce gives umami flavour
1200mg/salt in 1 tbsp.
Cabbage Kimchee
- similar to what?
how much sodium intake in South Korea?
lactic acid fermentation of cabbage, radish, garlic, onions, ginger, chili peppers]
- > similar to sauerkraut, but with chili peppers.
- > accounts for 20% of salt intake in s.Korea. Eating 200-300g/day. salt controls fermentation
What is the Kimchee paradox?
prevents cancer (high in fibre, probiotic lactobacilli; has anti-cancer glucosinolates and allium veg) Causes cancer (stomach cancer is common in S.Korea. smokes, salt, processed + pickled may influence stomach cancer; kimchi, high level of salt and nitrates
what are 3 risk factors in asia that may increase stomach cancer more than in non-asian countries?
- cigarette smoking - more in asian men than in NA.
- infection with H. pylori is greater (ulcer=cancer)
- kimchi (salt, nitrites) sometimes assoc with stomach cancer
What is MSG
sodium salt of glutamic acid, naturally occurring non-essential AA.
where does glutamic acid naturally occur?
tomatoes, hard cheese and mushrooms
what does MSG do in food?
enhance umami and savoury taste.
dissociated into salt and glutamate for burst of flavour
MSG used for how long?
100 years in Asia. flavour enhancer
Percentage of Na in MSG:table salt
12% Na in MSG
39% Na in table salt
how much sodium in 1 teaspoon MSG?
700mg Na
what is chinese restaurant syndrome
burning on back of neck, chest, shoulders, abdomen, thighs, forearms.
- tightness or numbness in face
- chest pain
- nausea and vomiting
- headache
- sweating
- palpitations
- flushing, wheezing
what is average daily intake of MSG in Japan and Korea?
1.2-1.7g
how much intake may cause symptoms
> 3g may cause symptoms = high dose
health of MSG?
not a hazard
extensively studied.
reviewed by regulatory authorities + seems ok
tea - made how?
picked and withered, dried with heat to stop the oxidation process
tea - least to most oxidized?
white (steam immediately)
green
oolong
black (most exposure to air; leaves sit for longer then are steamed)
tea - caffeine?
all types contain caffeine. less than coffee
why is tea healthy?
polyphenols
(tannins + catechins)
most antioxidant polyphenols in white + green tea
typical tea consumption in Asia
3 cups a day
how much tea a day reduces risk of stroke/cancer
3 cups of any type of tea per day
catechins in green vs black tea
5 times higher in green
what is function of catechin?
inhibits enzyme that allows cancer cells to grow.
milk + tea- good or bad?
milk may reduce antioxidant capacity of tea
