How are legumes useful for the body and recipes for popular dishes
Every person has tasted mashed peas, lentil soup and bean salad at least once in their life. However, few people think about the benefits of legumes for humans and animals. The culture has been used as a valuable ingredient for centuries. It was grown by the ancient Greeks, Egyptians and Romans. To this day, beans hold a special place on the healthy diet menu. Find out which plants are in the legume family? Let's examine the chemical composition of the most popular products under the microscope. We will also analyze the beneficial properties of beans for men, women and children.
The original fruit through the eyes of scientists
Depending on the variety of culture, the shape of the fruit is:
- oval;
- round;
- flattened;
- curved;
- with protrusions.
When the pod is fully ripe, the flap opens and the seeds fall to the ground. They are harvested a little earlier so as not to lose part of the harvest. Store the beans in a cool dry place. They do not lose their properties for 2 years.
Some varieties of peas and beans are harvested without waiting for full maturity. The result is a green product.
Other plants are also considered legumes. For example, alfalfa and lupine are used as animal feed. Wisteria and mimosa decorate summer cottages. And thorny acacia wood is considered a particularly valuable species. A truly amazing family! Let's take a closer look at what the beans that people eat look like.
His majesty the peas
The culture is rightfully called royal because it is grown in Europe, Canada and Asia. It comes in yellow and green. It all depends on the time of harvest.
Beans contain a number of valuable vitamins:
- thiamine - B1;
- B2 - riboflavin;
- niacin - B3;
- B5 - pantothenic acid;
- adermine - B6;
- B9 - folic acid;
- C - ascorbic acid.
In addition, the product contains molecules of iron, phosphorus, magnesium, zinc and potassium. Peas are eaten raw when their seeds are green. Fully ripe fruits are boiled or stewed over moderate heat. Thanks to heat treatment, the product acquires a sweetish taste without losing its valuable elements. Soups, porridge are prepared from it and added to salads. To experience the benefits of beans, you need to regularly include them in your diet.
We will learn how to cook pea porridge. Ingredients will be needed:
- peas are green or yellow;
- carrot;
- bulb;
- bell pepper;
- cream;
- parsley;
- salt;
- spice;
- vegetable oil.
Dry peas are carefully sorted out, removing black and damaged specimens. They wash well, changing the water several times. Soak for 6-7 hours. The product is put on fire and boiled until the beans are soft. Then they are kneaded with a crush, turning them into a gentle puree.
Finely chopped onion is fried in vegetable oil until golden brown. Add grated carrots and bell peppers. Stir, reduce heat and simmer for several minutes. The finished product is combined with puree. Season with cream, spices, salt. Sprinkle with chopped parsley when serving.
Pea porridge goes well with pickled cucumbers, cabbage, pork or beef.
Gourmet sister beans
Glossy surface, bright palette of colors, solid texture, a storehouse of valuable components. It's about beans. With its help, ladies preserve their beauty, men build muscle, and children develop successfully. Plus, vegetarians eat beans instead of meat.
For cooking, not only seeds are used, but also plant pods.
Thanks to the amazing variety of varieties, beans come in a variety of colors. The most common options are:
- white;
- the black;
- brown;
- red;
- beige;
- purple.
In addition, seeds can be monochromatic, speckled, mosaic, and spotted. There is a taste and color for every gourmet.
However, the benefits of the product are hidden in the chemical composition of the beans, which scientists discovered.:
- vitamins of group A, B, C;
- organic acids;
- potassium;
- zinc;
- copper;
- nitrogenous compounds;
- sterols.
The protein found in beans is very similar to meat. However, it is absorbed much faster and more than 75%.
Beans have a beneficial effect on blood glucose levels. Tinctures from the pods are used in the treatment of kidney disease, rheumatism and hypertension. Borsch, canned food, salads and all kinds of side dishes are prepared from the product.
Gorgeous groats - lentils
Recently, an unusual legume - lentils - has appeared on supermarket shelves.
It comes in various varieties that differ in color:
- green;
- red;
- brown.
Special attention should be paid to French lentils and "Beluga", the grains of which resemble black caviar. Its vitamin composition and micronutrient profile determine the health benefits of legumes. For example, traditional healers advise using lentil broth as a laxative.
Nutritionists recommend preparing soups for adolescents to strengthen bone tissue according to this recipe. Ingredients:
- lentil beans of any kind;
- potatoes;
- carrot;
- bow;
- butter;
- tomatoes;
- sour cream;
- salt;
- ground ginger;
- coriander;
- curry;
- turmeric;
- parsley;
- vegetable oil.
The washed lentils are boiled for about 25-30 minutes. Add potatoes and a little butter. When it boils, reduce the heat and simmer for about 15 minutes.
At this time, the sauce is made. Chopped onions are sautéed in vegetable oil. Add grated carrots, diced tomatoes. Stir and stew for 10 minutes. The prepared sauce is poured into the soup and boiled for another 15 minutes, stirring occasionally so that the lentils do not burn. Season the dish with spices, and then grind it with a blender. Soup-puree is sprinkled with herbs and served to the table.
We've only covered the most popular legumes. Soy, chickpeas and peanuts are also considered useful. They also contain a number of valuable ingredients:
- vitamin complex;
- amino acids;
- minerals;
- proteins;
- carbohydrates.
Each of them affects the body systems in its own way. The main thing is to properly prepare the product and use it wisely in the diet.
Why are legumes useful for the vital functions of the body
As you know, peas, beans, peanuts, lentils and chickpeas contain an abundance of protein and dietary fiber. Therefore, their regular consumption has a beneficial effect on the digestive tract. Trace elements contribute to the removal of radionuclides and heavy metals from the body. Folic acid and an abundance of potassium strengthen the immune system.
Nutritionists advise men to consume up to 150 g of beans of any kind daily. As a result, cholesterol is removed from the blood, which noticeably improves the well-being of heads of families and young people. Lentils, which contain tryptophan, can help cope with stressful situations.
American scientists have found that legumes are an indispensable food for weight loss, since they contain a minimum amount of fat (up to 0.4 g).
For women, the benefits of legumes are manifested not only for the internal systems of the body's vital functions.For example, powdered lentils are used for healing masks.
With regular use, they get a noticeable effect:
- complex nutrition;
- moisturizing;
- recovery;
- rejuvenation.
The face mask is made from lentil flour. It is combined with sour cream or kefir. It is applied to the skin and kept for 15-20 minutes. Wash off with cold water. The procedure is repeated up to 10 times.
Regardless of gender and age, the benefits and harms of black beans, in some cases, appear in a variety of situations. Swallowing black beans on an empty stomach daily can significantly lower blood sugar levels. Stewed beans with olive oil are considered an excellent dietary product. Fiber and the presence of phosphorus molecules stimulate the digestive tract. Amino acids, carbohydrates and proteins provide the body with energy.
Roasted beans are very popular among today's youth. The benefits and harms from them are practically on the same level. For example, the product is contraindicated for people who have problems with the liver and pancreas. On the other hand, beans strengthen bones and teeth. Those looking to gain some weight will gain weight quickly with fried beans. Then, as fat people, it is better to give up treats.
Recipes from traditional healers
Unconventional healers are well aware of the benefits of legumes. Therefore, they offer many different options for the preparation of potions. Consider a few recipes. In the treatment of rheumatism, a decoction is prepared from dry pods. They are crushed first. Then pour in water and cook for about 15 minutes over low heat. Take 0.5 cups before meals.
A similar "medicine" is prepared for diabetes. Take it at least 6 times a day.
For boils, the beans are boiled in cow's milk until tender. The liquid is drained and the remaining product is crushed. Gruel is applied to gauze or bandage, and then attached to the inflamed area of the body. The compresses are changed several times during the day.
To understand the benefits of legumes, we examined the chemical composition of the product. It contains an abundance of valuable minerals, amino acids and vitamins. Popular recipes are easy to prepare in your home kitchen. And the drugs of folk healers can be of help in the fight against ailments.