Best Health Drinks | 最佳养生饮料

Soy Milk Drinks and Smoothie ｜养生饮

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中文版 (English Version Follows Below.)

我大部分时间除了喝水（有人喝咖啡也是健康的），常年累月就喝豆浆和夏天喝smoothie 了。

一年四季： 植物蛋白质豆浆

我特别注重蛋白质的摄入，我吃肉类蛋白和植物蛋白，比例大约是各自一半。 NIH的研究表明多吃豆子对心血管代谢疾病的预防有很好的作用，哈佛的研究也表明植物蛋白质对预防衰老有效果。

我以前买过两个豆浆机，一个太大（1.7L，想着和家人们一起喝呀，其实只有我喝），另一个太小（350ML，不适用，里面的盖子也有硅胶的部分），都不太实用。

后来看到有人介绍的小型的九阳小豆浆机，就1-2碗的份量，刚刚好一次一碗和完，非常的实用。而且它的里面是全不锈钢的，就是里面和水能接触的地方也全部都是不锈钢的。非常的容易清洁，拿个刷子涮一下就好了。买对东西就坚持用下来了，我一个星期会做5-6次豆浆。

家里有大概10多种有机豆类和坚果，比如黄豆、黑豆、红豆、鹰嘴豆、白豆、绿豆、花生、奇亚籽、亚麻籽、核桃、杏仁、南瓜子、瓜子，黑芝麻等等。

每次做豆浆我就随意选5-6种豆子，都是一点点，放入豆浆机后，选个喜欢的模式（我一般就选豆浆了），2选1选个水的档位（我一般选在两者之间，出来是一大碗）。喜欢喝浓浓黑芝麻的可以用炒过的有机黑芝麻（补钙之王）加几粒花生，豆浆模式，热乎乎的，味道很好。


20分钟后就搞定beep beep 提醒你了。不必要一次放太多豆子，弄得太浓了不好喝。

夏天：Smoothie

我冬天不喝smoothie，一是因为我夏天的smoothie 会放很多蔬菜，比如有机的羽衣甘蓝、芹菜、黄瓜、香蕉、苹果、奇亚籽、亚麻籽等，虽然我会放一小片姜去寒，但smoothie的口感终究是凉的，所以冬天冷的口感就不好，夏天却很好。第二，冬天按我上面喝说的喝豆子为主的豆浆，太暖和太香了。

我夏天最爱的是Ninjia to-go smoothie blender, 也是一人的份量，弄好了换个盖子就也可以拿到车上路上喝，或者拿到办公室去喝，真的是在太方便了。我家好几年前买的那种又贵又重的blender， 都闲置了。

English Version

My Health Routine: Plant Protein & Seasonal Habits

Besides water (and some healthy coffee), my routine year-round consists of fresh soy milk and summer smoothies.

Year-Round: Plant-Based Protein Soy Milk

I pay close attention to my protein intake, maintaining about a 50/50 ratio between animal and plant proteins. Research from the NIH shows that consuming more beans is excellent for preventing cardiometabolic diseases, and Harvard studies suggest that plant protein is effective for anti-aging.

Finding the Right Tools: I used to own two different soy milk makers that weren't quite right:

• The Oversized One (1.7L): I thought I’d share with the family, but I ended up being the only one drinking it!

• The Tiny One (350ml): Too small, and the lid had silicone parts I didn't like.

I eventually found a small Joyoung soy milk maker, which is perfect. It makes exactly 1 to 2 bowls—just enough for one person. The interior is full stainless steel (everything that touches the water is steel), making it incredibly easy to clean with just a quick brush. Since finding the right machine, I’ve stuck with it and make soy milk 5 to 6 times a week.

My "Recipe": I keep about 10 types of organic beans and nuts at home, including:

• Soybeans, black beans, red beans, chickpeas, navy beans, and mung beans.

• Peanuts, walnuts, almonds, pumpkin seeds, sunflower seeds, and black sesame.

• Superfoods like chia and flaxseeds.

I simply grab 5 to 6 varieties, add a small amount of each, and select the "Soy Milk" mode. I choose a water level right in the middle, which results in one large, satisfying bowl. For a treat, I use toasted organic black sesame (the "king of calcium") with a few peanuts—it’s warm, fragrant, and delicious. It takes only 20 minutes until the "beep beep" tells you it's ready. Just remember: don't add too many beans, or it becomes too thick to enjoy!

Summer: The Smoothie Season

I skip the smoothies in the winter for two main reasons:

1.Temperature: My summer smoothies are loaded with veggies like organic kale, celery, and cucumber, along with banana, apple, chia, and flaxseeds. Even with a slice of ginger to "balance the cold" (per Traditional Chinese Medicine principles), the drink is still cold, which doesn't feel right in the winter.

2.Comfort: In winter, nothing beats the warmth and aroma of bean-based soy milk.

My Favorite Gear: In the summer, I love my Ninja to-go blender. It’s a single-serving size, and you can just swap the blade for a travel lid and take it in the car or to the office. It’s so convenient that the expensive, heavy blender I bought years ago is now gathering dust!

References

Eating plant protein in midlife may help women stay healthy as they age.

Mullins A.P& Arjmandi, B.H （Feb, 2021). Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients,13(2):519. doi: 10.3390/nu13020519. PMID: 33562498; PMCID: PMC7915747.