The benefits of legumes for weight loss and health


The use of legumesLentils, beans and peas, soybeans and beans, chickpeas and other legumes are usually considered "heavy" food that is digested for a long time and causes overload in the gastrointestinal tract. Let's try to figure out whether legumes are useful and who should not use them.

Variety of legumes

The Choice of legumes is huge. Even peanuts, which are usually considered nuts, are actually legumes. In addition, everyone's favorite chocolate and cocoa are made from cocoa beans.
Cheaper and more popular types of legumes are lentils, beans and peas.

Usually legumes are used for soups, soups,purees and salads'. In addition, legumes are used for cooking side dishes. In Chinese cuisine, peanuts are very popular, and it serves there as a garnish – or pork, or chicken.

Everyone is familiar and comfortable to use green peas and corn in the preparation of salads. Many types of beans are indispensable for the diet, they can be seen on the table of any family. Green beans are very useful, it does not even require long-term heat treatment.

Russian the kitchen is the most valued and applies for cooking the peas. In addition to cereals and soups, on the basis of peas cooked very tasty and healthy jelly.

Caucasian cuisine is abundant in bean dishes, in their diversity they are not inferior to the Mexican menu. In Georgian beans called lobio, prepare lobio as spicy and spicy, and as a cold snack.
And Ukrainians are very fond of bean pies. No wedding or Wake can not do without these delicious pies with beans.

From leguminous plants and produce the oil. Soybean oil is ideal for frying, it is used for salads, for a variety of baking. Soybean oil, like any other vegetable oil, is a useful and valuable product.

Useful properties of legumes

The caloric Content of many cereals and legumes is approximately similar. But the protein in these products is much more, and they are valuable for these reasons. Legumes must be included in the diet vegetarians, just because they contain a lot of vegetable protein. For example, peas, beans and lentils are almost a quarter protein, and soy – a third.

If you do not adhere to the principles of vegetarianism, legumes are recommended to be used as a side dish with animal protein. Plant and animal protein mutually improve the body's absorption of both.

According to nutritionists, legumes should be 8-10% of the diet.

Use legumes at almost any stage of their maturation. Very much appreciated for its taste "milk ripeness" of many cultures.

In addition To protein content, there are coarse fibers in legumes – plant fiber. It is necessary for the normal functioning of the digestive system, as well as to maintain a feeling of satiety. For example, after eating a glass of lentils, you get half the daily rate of fiber.

Legumes contain vitamin A and b vitamins, iron, calcium, folic acid.

To whom legumes are contraindicated

Despite the benefits of legumes, you can not use them all. The protein contained in this product is difficult to digest and digestions. In order for it to be well absorbed, long-term heat treatment is necessary. You can soak the product in cool water before cooking.

Legumes are contraindicated in diseases of the intestine and stomach, in diseases of the biliary tract in the acute phase. After the treatment of these diseases, the use of legumes is also limited.

Flatulence is ensured?
Fresh legumes are eaten only in the stage of "milk ripeness", that is not yet ripe. Dry or ripe beans for cooking require heat treatment. Otherwise, you are provided with bouts of flatulence.

Legumes are best used either as a garnish or as a Supplement to the dish. For example, stewed chicken with beans, salad with canned corn. In these cases, the risk of flatulence will be minimized. In addition, it is necessary to drink plenty of that unpleasant effect was not.

Another way facilitate the assimilation of legumes – just before cooking, soak them in water for a few hours. This procedure is safe from the point of view of the preservation of nutrients (vitamins and minerals), but will wash the excess starch and reduce the caloric content of the finished dish.

Rules of cooking beans

• in the process boiling cannot be topping up cold water (can be hot),
• if you want to add a sour product (e.g. tomatoes), add them at the end,
• salt is also better in end of cooking.

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