#每周音乐推荐#
1.Boldy James/Real Bad Man - Killing Nothing
2.IAMGAWD/The Black Depths - Murder Castle
3.Cave In- Heavy Pendulum
4.Porridge Radio - Waterslide, Diving Board, Ladder To The Sky
5.Lykke Li - EYEYE
6.Salaam Remi- Black On Purpose
7.Gos*el - The Loser
8.Oliver Beardmore - Not Sinking, Yet Floating
9.Doopees- DOOPEE TIME
歌单放在评论区
1.Boldy James/Real Bad Man - Killing Nothing
2.IAMGAWD/The Black Depths - Murder Castle
3.Cave In- Heavy Pendulum
4.Porridge Radio - Waterslide, Diving Board, Ladder To The Sky
5.Lykke Li - EYEYE
6.Salaam Remi- Black On Purpose
7.Gos*el - The Loser
8.Oliver Beardmore - Not Sinking, Yet Floating
9.Doopees- DOOPEE TIME
歌单放在评论区
豆浆的好处：
1.降低血压、有利于治疗高血压
豆浆可以降低舒张压和收缩压来帮助治疗高血压；
Dong, Jia-Yi, Xing Tong, Zhi-Wei Wu, Peng-Cheng Xun, Ka He, and Li-Qiang Qin. “Effect of soya protein on blood pressure: a meta-analysis of randomised controlled trials.” British journal of nutrition 106, no. 03 (2011): 317-326.[1]
每天喝豆浆可以随着排尿而一起排出类黄酮（flavonoid），这是降低血压的原因。
Rivas, Miguel, Ricardo P. Garay, Jesús F. Escanero, Pedro Cia, and José O. Alda. “Soy milk lowers blood pressure in men and women with mild to moderate essential hypertension.” The Journal of nutrition 132, no. 7 (2002): 1900-1902.[2]
豆浆富含多酚，多酚可以增加一氧化氮的生物利用率，进而影响血压水平。
Galleano, Monica, Olga Pechanova, and Cesar G Fraga. “Hypertension, nitric oxide, oxidants, and dietary plant polyphenols.” Current pharmaceutical biotechnology 11, no. 8 (2010): 837-848.[3]
2.帮助治疗2型糖尿病
由于豆浆的钙含量高、脂肪含量低，豆浆是患有糖尿病人的理想的非乳制品饮食选择、也可以帮助糖尿病患者降低胆固醇、预防心血管相关的疾病。另外它对血脂的影响已经被证明对糖尿病患者的治疗是有益的。
Yang, Bin, Ying Chen, Tong-Chen Xu, Ying-Hua Yu, Tao Huang, Xiao-Jie Hu, and Duo Li. “Systematic review and meta-analysis of soy products consumption in patients with type 2 diabetes mellitus.” Asia Pacific journal of clinical nutrition 20, no. 4 (2011): 593-602.[4]
3.加速减肥
豆浆中的纤维，对体重指数（BMI）、低密度脂蛋白胆固醇水平、体重有着想当大的影响（considerable effect），在治疗肥胖症、高血压、高血脂时非常有用。
Hu, Xiaojie, Jinlong Gao, Qianyuan Zhang, Yuanqing Fu, Kelei Li, Shankuan Zhu, and Duo Li. “Soy fiber improves weight loss and lipid profile in overweight and obese adults: a randomized controlled trial.” Molecular nutrition & food research 57, no. 12 (2013): 2147-2154.[5]
豆浆与低脂饮食（low-fat diet）搭配食用时，大豆蛋白可以在减轻体重的同时，保留减脂对象的肌肉水平。
Deibert, P., D. König, A. Schmidt-Trucksaess, K. S. Zaenker, I. Frey, U. Landmann, and A. Berg. “Weight loss without losing muscle mass in pre-obese and obese subjects induced by a high-soy-protein diet.” International journal of obesity 28, no. 10 (2004): 1349-1352.[6]
4.解决与皮肤相关的问题
包含大豆的饮食可能（might）会降低痤疮的发生率。而大豆本身就是用来治疗诸如皮肤色素沉着过多等皮肤病的成分之一，皮肤色素沉着过多会导致皮肤变黑。
Leyden, James, and Warren Wallo. “The mechanism of action and clinical benefits of soy for the treatment of hyperpigmentation.” International journal of dermatology 50, no. 4 (2011): 470-477.[7]
大豆产品对人体的健康和皮肤有着抗衰老的功效，大豆复合物是有效的抗衰老剂。
Sagara, Tatsuya, Gregor Fiechter, Martin Pachner, Helmut K. Mayer, and Johann Vollmann. “Soybean spermidine concentration: Genetic and environmental variation of a potential ‘anti-aging’constituent.” Journal of Food Composition and Analysis 56 (2017): 11-17.[8]
5.帮助乳糖不耐受症的群体
因豆浆富含钙、且脂肪含量低，故其对于乳糖不耐症受的人来说是非常好的选择。不过要注意的是，如果你对牛奶过敏、则也很有可能对豆浆过敏，所以最好先咨询相关专家再做决定。
虽然喝豆浆总体上对男女性都有好处，但特别地：
喝豆浆对男性的好处：
1.降低前列腺风险
大量食用豆浆（每日不止一次），可以降低男性患前列腺癌的风险。
Jacobsen, Bjarne K., Synnøve F. Knutsen, and Gary E. Fraser. “Does high soy milk intake reduce prostate cancer incidence? The Adventist Health Study (United States).” Cancer Causes & Control 9, no. 6 (1998): 553-557.[9]
2.降低2型糖尿病风险
每天摄入约400ML的豆浆，可以降低男性体内雌酮（EL）的水平，可能（might）降低2型糖尿病的风险。
Nagata, Chisato, Naoyoshi Takatsuka, Hiroyuki Shimizu, Haruo Hayashi, Tomomitsu Akamatsu, and Kyouichi Murase. “Effect of soymilk consumption on serum estrogen and androgen concentrations in Japanese men.” Cancer Epidemiology and Prevention Biomarkers 10, no. 3 (2001): 179-184.[10]
喝豆浆对女性的好处：
1.一定摄入条件下，降低乳腺癌风险
虽然之前很多研究有着相互矛盾的结论，但是最新的研究表明豆浆对治疗乳腺癌是有益的，并且不会妨碍乳腺癌的治疗。不过大多数研究得出的结论是，每日大豆的摄入要达到超过一次（所谓的Asian diets）的水平，才能显著降低风险。
Magee, Pamela J., and Ian Rowland. “Soy products in the management of breast cancer.” Current Opinion in Clinical Nutrition & Metabolic Care 15, no. 6 (2012): 586-591.[11]
2.对更年期的女性的认知健康有好处
豆浆对处于更年期的女性的认知健康有好处，但是对牛奶是否有类似的好处则缺乏相关证据和研究。
Fournier, L. R., T. A. Ryan-Borchers, L. M. Robison, and M. Wiediger. “The effects of soy milk and isoflavone supplements on cognitive performance in healthy, postmenopausal women.” The journal of nutrition, health & aging 11, no. 2 (2007): 155.[12]
来自知乎Z先生
1.降低血压、有利于治疗高血压
豆浆可以降低舒张压和收缩压来帮助治疗高血压；
Dong, Jia-Yi, Xing Tong, Zhi-Wei Wu, Peng-Cheng Xun, Ka He, and Li-Qiang Qin. “Effect of soya protein on blood pressure: a meta-analysis of randomised controlled trials.” British journal of nutrition 106, no. 03 (2011): 317-326.[1]
每天喝豆浆可以随着排尿而一起排出类黄酮（flavonoid），这是降低血压的原因。
Rivas, Miguel, Ricardo P. Garay, Jesús F. Escanero, Pedro Cia, and José O. Alda. “Soy milk lowers blood pressure in men and women with mild to moderate essential hypertension.” The Journal of nutrition 132, no. 7 (2002): 1900-1902.[2]
豆浆富含多酚，多酚可以增加一氧化氮的生物利用率，进而影响血压水平。
Galleano, Monica, Olga Pechanova, and Cesar G Fraga. “Hypertension, nitric oxide, oxidants, and dietary plant polyphenols.” Current pharmaceutical biotechnology 11, no. 8 (2010): 837-848.[3]
2.帮助治疗2型糖尿病
由于豆浆的钙含量高、脂肪含量低，豆浆是患有糖尿病人的理想的非乳制品饮食选择、也可以帮助糖尿病患者降低胆固醇、预防心血管相关的疾病。另外它对血脂的影响已经被证明对糖尿病患者的治疗是有益的。
Yang, Bin, Ying Chen, Tong-Chen Xu, Ying-Hua Yu, Tao Huang, Xiao-Jie Hu, and Duo Li. “Systematic review and meta-analysis of soy products consumption in patients with type 2 diabetes mellitus.” Asia Pacific journal of clinical nutrition 20, no. 4 (2011): 593-602.[4]
3.加速减肥
豆浆中的纤维，对体重指数（BMI）、低密度脂蛋白胆固醇水平、体重有着想当大的影响（considerable effect），在治疗肥胖症、高血压、高血脂时非常有用。
Hu, Xiaojie, Jinlong Gao, Qianyuan Zhang, Yuanqing Fu, Kelei Li, Shankuan Zhu, and Duo Li. “Soy fiber improves weight loss and lipid profile in overweight and obese adults: a randomized controlled trial.” Molecular nutrition & food research 57, no. 12 (2013): 2147-2154.[5]
豆浆与低脂饮食（low-fat diet）搭配食用时，大豆蛋白可以在减轻体重的同时，保留减脂对象的肌肉水平。
Deibert, P., D. König, A. Schmidt-Trucksaess, K. S. Zaenker, I. Frey, U. Landmann, and A. Berg. “Weight loss without losing muscle mass in pre-obese and obese subjects induced by a high-soy-protein diet.” International journal of obesity 28, no. 10 (2004): 1349-1352.[6]
4.解决与皮肤相关的问题
包含大豆的饮食可能（might）会降低痤疮的发生率。而大豆本身就是用来治疗诸如皮肤色素沉着过多等皮肤病的成分之一，皮肤色素沉着过多会导致皮肤变黑。
Leyden, James, and Warren Wallo. “The mechanism of action and clinical benefits of soy for the treatment of hyperpigmentation.” International journal of dermatology 50, no. 4 (2011): 470-477.[7]
大豆产品对人体的健康和皮肤有着抗衰老的功效，大豆复合物是有效的抗衰老剂。
Sagara, Tatsuya, Gregor Fiechter, Martin Pachner, Helmut K. Mayer, and Johann Vollmann. “Soybean spermidine concentration: Genetic and environmental variation of a potential ‘anti-aging’constituent.” Journal of Food Composition and Analysis 56 (2017): 11-17.[8]
5.帮助乳糖不耐受症的群体
因豆浆富含钙、且脂肪含量低，故其对于乳糖不耐症受的人来说是非常好的选择。不过要注意的是，如果你对牛奶过敏、则也很有可能对豆浆过敏，所以最好先咨询相关专家再做决定。
虽然喝豆浆总体上对男女性都有好处，但特别地：
喝豆浆对男性的好处：
1.降低前列腺风险
大量食用豆浆（每日不止一次），可以降低男性患前列腺癌的风险。
Jacobsen, Bjarne K., Synnøve F. Knutsen, and Gary E. Fraser. “Does high soy milk intake reduce prostate cancer incidence? The Adventist Health Study (United States).” Cancer Causes & Control 9, no. 6 (1998): 553-557.[9]
2.降低2型糖尿病风险
每天摄入约400ML的豆浆，可以降低男性体内雌酮（EL）的水平，可能（might）降低2型糖尿病的风险。
Nagata, Chisato, Naoyoshi Takatsuka, Hiroyuki Shimizu, Haruo Hayashi, Tomomitsu Akamatsu, and Kyouichi Murase. “Effect of soymilk consumption on serum estrogen and androgen concentrations in Japanese men.” Cancer Epidemiology and Prevention Biomarkers 10, no. 3 (2001): 179-184.[10]
喝豆浆对女性的好处：
1.一定摄入条件下，降低乳腺癌风险
虽然之前很多研究有着相互矛盾的结论，但是最新的研究表明豆浆对治疗乳腺癌是有益的，并且不会妨碍乳腺癌的治疗。不过大多数研究得出的结论是，每日大豆的摄入要达到超过一次（所谓的Asian diets）的水平，才能显著降低风险。
Magee, Pamela J., and Ian Rowland. “Soy products in the management of breast cancer.” Current Opinion in Clinical Nutrition & Metabolic Care 15, no. 6 (2012): 586-591.[11]
2.对更年期的女性的认知健康有好处
豆浆对处于更年期的女性的认知健康有好处，但是对牛奶是否有类似的好处则缺乏相关证据和研究。
Fournier, L. R., T. A. Ryan-Borchers, L. M. Robison, and M. Wiediger. “The effects of soy milk and isoflavone supplements on cognitive performance in healthy, postmenopausal women.” The journal of nutrition, health & aging 11, no. 2 (2007): 155.[12]
来自知乎Z先生
四顾山光接水光，凭栏十里芰荷香。
清风明月无人管，并作南来一味凉。
Sitting on the Tower
Wang An Shih
Looking around the flashy scenes of hills linked to water,
Leaning on rail I feel lotus fragrance in the ten-li area;
None bothers me under a shining moon and the fresh breeze,
Together I do enjoy more cool waves coming from the south.
清风明月无人管，并作南来一味凉。
Sitting on the Tower
Wang An Shih
Looking around the flashy scenes of hills linked to water,
Leaning on rail I feel lotus fragrance in the ten-li area;
None bothers me under a shining moon and the fresh breeze,
Together I do enjoy more cool waves coming from the south.
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