Benefits of legumes for Vace: Why do we need them and how to cook them correctly

Dear reader, we offer you the beauty-Clumarman family Tsarkov!

Acting is a dietitian, gastroenterologist, therapist, naturopath and aromatherapist, health -a is a integrative drug with a holistic approach. And now, both physical and mental, nutrition and much more, will share our knowledge in the field of health.

Today, the family will talk about the benefits of legumes for our body.

Your family’s tsarkov

Friends, do you love legumes? Do you often eat them?

My patients often complain about legumes that they are swollen. In fact, you just need to get used to the beans – and this will help you protect youth and health. But how is it done correctly?

Although legumes emerged in the world 65 million years ago, humanity began to use them long ago – according to history standards about 10,000 years ago.

The first legumes that our ancestors started to eat were lentils, peas, chickpeas and bitter vika. Perhaps people have not immediately started to use legumes, because these fruits are not very tasty in raw form (except for “milk maturity” fruits-for example, green peas or green patch beans) and also cause discomfort in the intestines due to numerous lectin. I have already written in my previous article about who they are and why they can harm the body. You can prepare them in a pressure cooker or sprout to reduce the number of lectin with pro -inflammatory properties.

Benefits of legumes

For centuries, legumes added different peoples of the world to dinner. In other words, they prepared the most often peas, oat porridge and a very delicious and healthy jelly in Russian. In Georgia, the hospitality treated them as a fragrant lobio with vegetables, herbs and garlic. And in hot Mexico – a pie with beans and vegetables in a cake cake, as well as rich, thick and very sharp lentils. We came from the east, boiled chickpeas and all vegans from a crispy Falafel from the mysterious chickpeas and Middle Eastern countries.

So, what is so valuable in legumes and how much is it necessary for the health of our body?

– Too much protein (25 to 40 %). It is an excellent alternative to animal meat products.

– A large amount of tripopane that turns into serotonin (joy and self -confidence hormone during the day and a melatonine at night (a powerful antioxidant that protects health and protects the youth required for sleep).

– There is no cholesterol (it helps to reduce the level of blood).

– A large amount of valuable fiber (for good functioning of the gastrointestinal tract and feeding a friendly microbiota).

– Many useful work elements. Iron – for high functionality of red blood cells, calcium – for muscles and bones, potassium – for heart muscle, phosphorus – energy, muscles, nervous system and also for the growth and regeneration of the bones. Zinc-Protein and immunity production, selenium (especially in seedlings) -Nençlik, successful pregnancy and mucosal membranes moisture, copper (especially in cocoa seeds) -Elastic and young skin and strong blood vessels.

– A large number of vitamins B (in addition, there are too many vitamins that produce a useful microflora that feeds the dietary fiber of these plants).

– Certainly, many enzymes (especially in seedlings) that are required for all life processes (I gave more information about this in a separate article about enzymes).

-Many powerful antioxidant acetyl bases needed to extend the youth of the eye lens in the seedlings seedlings.

-DECAVs have a very low glycemic index (less than 10-20) that helps normalize blood sugar levels and prevent diabetes.

– They are saturated for a quick and long period of time (helping to prevent excessive eating).

How to introduce legumes to your diet?

The easiest to digest is peas, mashed, chickpeas and lentils. Soye and cocoa seeds are also very useful for our health.

It is important to get used to Bobov gradually: with a tea or teaspoon of legumes per day (the best seedlings), on a plate, for example, one or half of the meat chops (slowly a full-fledged part (200-250 g). Nutritional experts recommend that the content of legumes in the diet to be at least 10 %.

It is better to use beans moderately, because in particular, it can lead to an increase in gas formation due to a large number of saponin. It is possible to reduce this unwanted effect of beans on the gastrointestinal tract by adding seeds or black seeds, fennel seeds, mint or dry algae to dishes.

How to prepare legumes for food?

My friends, don’t forget to prepare legumes for use:

1. Rinse thoroughly.

2. To wait a few hours (intensive beans are better to spray in boiling water).

3. Prepare or germination for the pressure cooker (for this, it is enough to discharge the water after wetting and leave another 8 hours until 1-2 mm sprout appears).

Sprouting legumes can be subjected to further processing (boiling or cooking) or eaten immediately (excluding a bean range that can only be eaten in a prepared form).

What is the best way to combine legumes? Raw and boiled vegetables (this combination contributes to the growth of muscle mass), fresh herbs, brown rice (and in such a combination, legumes like to use Shaolin priests), vegetable oils (hazelnuts, seeds, raw fats), soy sauce, spice (turkeyer, agriculture, transport).

My friends, now, after saying today, will you try to prepare these wonderful magic beans for yourself and your loved ones?

And with the recipes of my favorite dishes (including legumes), I will definitely continue to share with you in the following articles.