Legumes have a positive effect not only on he alth, but also figure, therefore their consumption is recommended not only by nutritionists, but also by the Food and Agriculture Organization of the United Nations. Check what specific effects of legumes have and what their properties are distinguished by. Also, find out why legumes support weight loss and learn about proven recipes with their use.
Contents:
- Legumes: properties
- Legumes and slimming
- Legumes in the diet
- Legumes and digestion
- Legumes: recipes
Legumes are recommended as very nutritious food, and at the same time cheap and easily available. Scientists support the United Nations and nutritionists - they provide further evidence of the beneficial effects of these vegetables on he alth, but above all on the figure and weight.
A team of Canadian researchers has proved that one serving (about 3/4 cup) of cookedbeans, broad beans, chickpeasorlentilsis enough a day to stop overeating.
Many studies also show that this one serving of legumes can help reduce the "bad"cholesterolLDL cholesterol by about 5 percent, so it protects the cardiovascular system.
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Legumes: properties
One of the most important benefits of broad beans, beans , peas,lentils, chickpeas andsoybeansis lowglycemic index , which means they do not cause blood glucose levels to rise rapidly.
Legumes are also a good source of protein (20-35 percent, i.e. as much as in meat), which in combination with other vegetable proteins perfectly replaces those of animal origin. The pods also providecarbohydratesas well asfiberto aid digestion.
Although some types of legumes are caloric, they are not empty calories. The pods are rich in polyunsaturated fatty acids, minerals such asiron ,calcium ,phosphorus , magnesium ,iodine ,potassium .
ContainsB vitamins , which protect the nervous system and helpprevent anxiety and depression and alleviate the effects of stress.
They also have a lot of anti-cancerantioxidantsandphytoestrogens . A diet high in pods may reduce the risk ofatherosclerosisand heart disease. Legumes are alkaline and perfectly neutralize the acidifying effects of meat or eggs.
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Legumes and slimming
The so-called lipotropic substances activate transformations, as a result of which fats are broken down into smaller particles and then transported to places where they are converted into energy and burned.
Such ingredients can be found, among others in oatmeal,grapefruitandlinseed . The second process important for people on a diet is thermogenesis, i.e. heat generation after eating food.
Some products intensify it, which is why they are calledthermogenics- so they are natural fat burners. The body needs much more calories to digest them than other products. Thermogenics include foods rich in fiber and protein - like all legumes.
The legume diet is one of the simpler diets. It does not force you to starve or give up your favorite dishes. Legumes can replace many traditional dishes, adding nutritional value and less calories.
How many calories in 100 g?
| green beans | 42 kcal |
| broad beans | 90 kcal |
| green peas | 100 kcal |
| chickpeas | 275 kcal |
| white beans | 346 kcal |
| pea | 350 kcal |
| lentils | 360 kcal |
| soybeans | 444 kcal |
Note! Peas, beans and co can be poorly tolerated by people with very sensitive stomachs, reflux or peptic ulcer disease.
In the case of gout, doctors advise against eating broad beans (due to the presence of purines in it). Patients with hypothyroidism or hyperthyroidism should be more careful with the pods. The compounds thioglycosides contained in the seeds cause iodine absorption disorders,the deficiency of which may lead to disturbances in the work of this gland.
Legumes in the diet
You can make grains from, among others light salads. Ground beans or chickpeas are a he althy flour that can be mixed withwheat flourto make noodles or pancakes. Boiled and mixed pods are a great base for sandwich spreads, stuffing fordumplings , patties andtart .
You can prepare a delicious vegetarian pate from lentils and chickpeas with the addition of other vegetables and herbs. Such a combination stabilizes blood sugar levels, which are not conducive to weight maintenance. Nutritionists explain that the amino acids present in beans and grains perfectly complement each other, thanks to which they improve many metabolic processes, including those that affect the work ofhormones .
See the gallery of 5 photos
In Mexico, where the mainstay of cuisine is rice with red beans, women tolerate hormonal changes better (their effects are comparable to the effects of drugs prescribed for the troublesome symptoms of menopause).
Despite their we alth of nutrients, legumes lack some amino acids, or they do not have enough of them. Such deficient components include, among others tryptophan, which is essential for the production of the happiness hormoneserotonin.
However, it is enough to serve the pods with a product that has enough of it, e.g.pumpkin and sunflower seeds, oat flakes, banana , wheat germ. We buy most of the legumes as dry grains. During drying, minerals do not "escape" from them, they can only lose some vitamins.
That is why it is worth serving the pods with foods rich in vitamins: sprinkle the lentil soup generouslywith parsley , add grated carrots to the broad bean saladcarrotorappleetc. Such an extra portion of vitamins, especiallyvitamin C , additionally improves the absorption of proteins.
Legumes and digestion
The pods are among the bloating products - this is the "fault" of olysaccharides, molecules whose digestion is difficult due to the lack of enzymes necessary for this (only in the large intestine they are broken down by bacteria, producing large amounts of gas).
The usual cause of digestive discomfort is improper preparation and serving of legumes. The biggest sin is to combine them with other hard-to-digest products.
Baked beans on fatty sausage orpeas with cabbagewith lard will be a challenge even for a he althy stomach. If you get gas from them, combine them with green vegetables, vegetables without starch( tomato ,cucumber ,eggplant ,zucchini , leafy ).
Before you start cooking the grains, soak them for 12 hours, changing the water 2 or 3 times (never boil them in the water they soaked in). They will soften more quickly andphytic acidwill be washed out, so the availability of minerals will increase. Once they start to boil, pick up and remove noises.
Cook for another 20 minutes uncovered, then add a spoonful ofapple cider vinegar , wine vinegar or rice cider vinegar. This combination breaks down protein bonds and compounds that are difficult to digest.
Worth knowingThese herbs will aid digestion and enhance the flavor of legumes
- mint and garlic for chickpeas and lentils
- coriander, cumin and ginger for lentils, mung beans and black beans
- sage, thyme and oregano for black beans and chickpeas
- basil and dill for lentils, chickpeas and shelled peas
Author: Time S.A
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Find out moreLegumes: recipes
1st breakfast - tuna salad
Ingredients:
- 1/2 cans of tuna in gravy
- 5 lettuce leaves
- 5 black olives
- big tomato
- little red onion
- 2 tablespoons of sunflower seeds
Preparation method:
Grind the tuna meat with a fork and tear the lettuce into small pieces. Slice the rest of the ingredients and mix everything together.
2nd breakfast - humus with paprika
Ingredients:
- 3/4 cups cooked chickpeas (can be canned)
- tablespoon of oil
- teaspoon tahini sesame paste
- garlic clove
- 1/2 yellow pepper
- black seed
- s alt
- pepper
Preparation method:
Blend chickpeas with tahini paste and garlic. Season with s alt and pepper. Sprinkle with olive oil and sprinkle with black cumin. Serve with diced peppers.
Lunch
Sweet potatoes with beans and sesame
Ingredients:
- 2/3 cups of cooked beans
- small pear
- medium sweet potato
- 5 pickled onions
- 2 teaspoons of blacksesame
- 2 tablespoons Greek yogurt
Preparation method:
Boil the sweet potato, dice it. Divide the pear into eighths and fry in a pan without fat until it becomes glassy. Cross-section of a bulb. Mix everything with the beans and yoghurt, sprinkle with sesame seeds on a dry frying pan.
Afternoon tea
Cucumber soup with dill
Ingredients:
- 4 pickled cucumbers
- medium potato
- glass of vegetable stock
- 2 tablespoons of natural yoghurt
- bay leaf
- tablespoon chopped dill
- freshly ground pepper
- slice of wholemeal bread
Preparation method:
Boil a broth with bay leaf in a pot. Cook the diced potato separately (al dente). Transfer to the stock, add the grated pickled cucumbers. Add yogurt under the photo from the fire. Sprinkle with dill and pepper. Eat with bread.
Dinner
Broad bean salad with lemon-garlic sauce
Ingredients:
- cup of broad beans (may be frozen)
- 8 cherry tomatoes
- feta cheese slice
- tablespoon of oil
- 2 cloves of garlic
- 2 tablespoons lemon juice
- herbal pepper
Preparation method:
Put the broad beans on lightly s alted boiling water and cook. Drain and pour cold water. When it is completely cool, peel the shells. Halve the tomatoes and crumble the cheese. In a separate bowl, beat the lemon juice and olive oil with a whisk to form an emulsion. Season with pressed garlic and pepper. Pour over the salad with the sauce.
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