Legumes properties, legumes and slimming
Legumes have a positive impact not only on health, but also on the figure, which is why they are recommended not only by dieticians, but also by the Food and Agriculture Organization of the United Nations.” Check what action legumes have and how we distinguish their properties. also, why legumes support slimming and know the proven recipes with their use.
Legumes are recommended as very nutritious food, and at the same time cheap and easily available.” The UN and nutritionists are supported by scientists – they provide further evidence of the beneficial effect of these vegetables on health, but above all on the figure and weight.
A team of Canadian researchers has proven that one serving (about 3/4 cup) of boiled beans, broad beans, chickpeas or lentils a day is enough to stop overeating.
A lot of research also shows that this one portion of legumes can help lower the level of” bad “LDL cholesterol by about 5 percent, thus protecting the circulatory system.
One of the most important benefits of beans, beans, peas, lentils, chickpeas and soybeans is the low glycemic index, which means that they do not cause rapid increases in blood glucose levels.
Legumes are also a good source of protein (20-35 percent, which is the same as in meat), which, in combination with other vegetable proteins, perfectly replaces those of animal origin, and the pods also provide carbohydrates as well as fiber, which improves digestion.
Although some legumes are caloric, they are not empty calories .The pods are rich in polyunsaturated fatty acids, minerals such as iron, calcium, phosphorus, magnesium, iodine, potassium.
They have a lot of antineoplastic antioxidants and phytoestrogens.” A diet rich in pods can reduce the risk of atherosclerosis and heart disease. Legumes are alkaline and perfectly neutralize the acidifying effect of meat or eggs.
Legumes and slimming
So-called lipotropic substances present in food activate changes, as a result of which the fats are broken up into smaller particles and then transported to places where they are transformed into energy and burned.
Such ingredients can be found, among others, in oat flakes, grapefruit and linseed, while the second important for people on a diet is thermogenesis, that is, the production of heat after eating food.
Some products intensify it, which is why they are called thermogenics – so they are natural fat burners, and the body needs much more calories to digest than other products. Thermogenics include fiber-rich foods and protein – like all legumes.
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 calorie intake.
Attention!Peas, beans and company can be badly tolerated by people who have very sensitive stomachs, suffer from reflux or peptic ulcer disease.
At the gout, doctors advise against eating broad bean (due to the presence of purines in it).Careful for the pods should reach out for hypothyroidism or hyperthyroidism.The compounds called thioglycosides contained in the seeds cause disturbances of iodine absorption, the deficiency of which may lead to disturbances in the functioning of this gland.
Legumes in the diet
You will make light salads with grains. Ground beans or chickpeas are a healthy flour that can be mixed with wheat flour, making noodles or pancakes. Boiled and blended pods are a great base for sandwich spreads, stuffing for dumplings, patties and tarts .
With lentils and chickpeas with the addition of other vegetables and herbs, you will prepare a delicious vegetarian pâté.This combination stabilizes the level of sugar in the blood that is not conducive to weight management. Nutritionists explain that the amino acids present in beans and grains perfectly complement each other, thanks to which they improve many metabolic processes , also those that affect the work of hormones.
In Mexico, where the basis of the kitchen is rice with red beans, women are more tolerant of hormonal changes (their effect is compared to the effects of drugs prescribed at the nagging symptoms of menopause).
Despite the richness of nutrients, legumes do not have some amino acids, or they do not have enough amino acids, such as the tryptophan, which is necessary for the production of the hormone of happiness, or serotonin.
However, it is enough to serve pods with a product that has enough in it, eg pumpkin and sunflower seeds, oat flakes, banana, wheat germs. We buy most legumes in the form of dry grains, while minerals do not” escape “during drying. they can only lose some of the vitamins.
Therefore, it is worth giving pods with products rich in vitamins, lentil soup sprinkle profusely with parsley, add a grated carrot or an apple to the bean salad, etc. Such an extra portion of vitamins, especially vitamin C, improves the absorption of proteins.
Legumes and digestion
Pods belong to the bloating products – it is the “wine”of olisaccharides, molecules whose digestion is difficult due to the lack of enzymes needed for this (only in the large intestine they are broken down by bacteria, producing large amounts of gases).
Typically, the 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 fat sausage or peas with sauerkraut with lard will be a challenge even for a healthy stomach. If you have bloating after them, combine them with green vegetables, vegetables without starch (tomato, cucumber, eggplant, zucchini, broadleaf)
Before you cook the beans, urine them 12 hours, changing water 2, 3 times (never cook in the water in which they soaked.) Faster soften, and phytic acid will be rinsed, so the availability of minerals will increase. When they start cooking, collect and remove noise.
Cook for another 20 minutes without cover, and at the end add a tablespoon of apple, wine or rice vinegar, which results in the breaking of protein bonds and compounds difficult to digest.Posted on: November 14, 2018