Benefits and harm of lentils
Eating lentils is more ancient than the Egyptian pyramids.How much civilization exists in Asia, Africa and Europe, so many people satisfy hunger with boiled lentils.Even in the biblical legends there is a story about the tired hungry Esau who, on a bowl of lentil soup, exchanged his birthright, giving way to an inheritance to his cunning brother Abel.
The fact that we do not have lentils is historically explained by the fact that it does not yield a crop in the middle belt and northern latitudes.But in the 21st century, when the most exotic products are available to people, it's time to get acquainted with these legendary beans, which form the basis of the diet of the inhabitants of modern Asia.
Lentil is the record holder for protein content, even among legumes.This is real vegetable meat, very nutritious and nutritious, the protein basis of vegetarianism.
nutrients, vitamins, minerals per 100 g:
- Calories: 310.5 kcal
- Proteins: 24.8 g
- Fat: 1.1 g
- Carbohydrates: 53.7 g
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- mono- and disaccharides: 2.9 g
- Starch: 39.8 g
- Water: 14.0 g
- Dietary fiber: 3.7 g
- Ash: 2.7 g
- Vitamin A: 0.03 mg
- Vitamin B1: 0.5 mg Vitamin B2
- : 0.2 mg
- Vitamin PP: 1.8 mg Iron
- : 15.9 mg
- Potassium: 672.0 mg
- Calcium: 83.0 mg
- Silicon: 80.0 mg
- Magnesium: 80.0 mg
- Sodium: 101.0 mg
- Sulfur: 163.0 mg
- Phosphorus: 294.0 mg
- Chlorine: 75.0 mg
- Aluminum: 170.0 g
- Boron: 610.0 g
- Iodine: 3.5 μg
- Cobalt: 11.6 μg
- Manganese: 1190.0 μg
- Copper: 660.0 μg
- Molybdenum: 77.5 μg
- Nickel: 161.0 μg
- Selenium: 19.6 μg
- Titanium: 300.0 μg
- Fluoride: 25.0
- mcg Chromium: 10.8 g
- Zinc: 2420.0 g
Useful properties lentil determined very high sodaNeighing of group B vitamins:
- nicotinic acid( B3) - responsible for the rate of oxidative reactions, metabolism;
- thiamine( B1) regulates the work of internal organs - the heart, stomach, intestines, nervous system;
- riboflavin( B2) provides the reproduction of red blood cells, the smooth functioning of the ovaries and thyroid gland, responsible for beautiful skin and hair.
no trace use lentils would be open to question, but they are present, and in this composition, which is particularly favorable for the female body: iron, iodine, silicon, manganese, and zinc.
The use of lentils
After learning that lentils are useful, women usually go in search of delicious recipes.
Boiled chowder from lentils provides a daily rate of iron and folic acid.And tryptophan is processed into a hormone of pleasure - serotonin and helps fight depression.Maybe these useful properties of lentils explain why the people of India and Southeast Asia feel so happy?
Its protein easily splits and saturates the body without the formation of heavy slags, and slow carbohydrates and fiber feed the body, not allowing to experience oppressive fatigue.
The unconditional use of lentils for women: it facilitates the course of PMS and the menopause period, and also contains isoflavones, which contribute to the prevention of neoplastic diseases of the uterus and breast.
What is harmful for lentils?Like the other beans, it has a feature - it strengthens the gas formation in the intestine.This is not followed by contraindications to lentils for a healthy person - it is enough to add dill and coriander to the dishes to reduce or eliminate the unpleasant effect.But with intestinal diseases, gastric diseases should be careful.
It is obvious the damage of lentils for those who suffer from dyskinesia of the biliary tract and urolithiasis, gout.
Lentil is useful for children and takes an important place in children's nutrition.Even before the birth of a child, its should be included in the diet of mothers - as a full complex of substances for fetal development.Later, starting from 1 year, lentil is used as an environmentally friendly food.Useful properties of lentils for babies are due to the fact that it does not accumulate harmful substances, wherever it grows.It never shows neither nitrates nor dangerous impurities.
You can strengthen the benefits of lentils by eating it with greens.Add parsley to the dishes, put a green salad on the table - in this case it will be better to digest the iron with which it is so rich.
Lentils have many varieties - green, red, black, which almost do not differ in composition and have only culinary differences - according to taste and methods of preparation.
Recipes from lentils
How to approach an unfamiliar product?What to cook, that everyone liked it?Suffice it to recall that this is just a close relative of peas, and choose a simple but delicious recipe.Recipes: