Nutritionists are constantly talking about the benefits of legumes in our diet. Peas, lentils, and other beans contain a high amount of fiber and nutrients; they help reduce cholesterol, triglycerides, and pressure and reduce the risk of coronary heart disease, diabetes, and osteoporosis. Legumes are very satisfying while not deposit extra pounds on your waist. What kinds of beans are considered the most useful for the human body?
Peas
Peas – a source of vitamins A, B1, B6, C. Green peas promotes better blood clotting, strengthens bones, and do not contain cholesterol. In peas, there is almost no fat, but the fiber content is incredibly high. This vegetable protein source can replace meat; it is better digested and absorbed without causing heaviness in the stomach.
Peas also contain many antioxidants, which means that your skin and hair will Shine with health, improve digestion and bowel function. Regular consumption of chickpeas reduces the risk of developing cancer.
Before cooking, whole peas need to soak in water for a few hours. Before cooking, drain the water and pour fresh. Cook for 1-1. 5 hours. Split peas can be cooked directly from 45 minutes to 1 hour.
Beans
Beans – a source of dietary fiber, which reduces cholesterol and blood sugar levels, can be used for people with diabetes. Beans provide the body with a low-fat, high-quality protein that is easily digested.
In the beans, there are a lot of trace elements, soluble and insoluble fibers. Insoluble fiber prevents digestive disorders and bowel disease, reduce the risk of a heart attack.
Bean is a folic acid source, manganese, dietary fiber, protein, phosphorus, copper, magnesium, iron, and vitamin B1. Eating beans gives you a burst of energy, stabilizes blood sugar, provides the body with antioxidants, and helps improve memory.
Before cooking, the beans are soaked in cold water for 6-12 hours. Then drain water and cook in freshwater for one hour.
Lentils
Lentils leader among all legumes in iron content. It is also rich in vitamin B1 and essential amino acids. In this culture, a lot of magnesium is an essential element for vessels and the nervous system. Magnesium improves the flow of blood, oxygen, and nutrients throughout the body.
Lentils are good for digestion, leads to normal blood sugar levels.
Lentils dipped in boiling water and boiled for from 10 to 40 minutes depending on the variety.
Chickpeas
Chickpea is an important source of lecithin, Riboflavin (vitamin B2), thiamin (vitamin B1), nicotinic and Pantothenic acids, choline, protein, and carbohydrates, which are perfectly assimilated. Great content in chickpea potassium and magnesium. Chickpeas can reduce the level of cholesterol in the human body and strengthen bone tissue due to calcium and phosphorus.
Chickpeas are rich in manganese, which gives the body energy. It is low in calories and great for use in diets.
Before cooking, the chickpeas are soaked for 4 hours and then boiled for 2 hours.
Mash
Mash – small green peas which contain valuable fiber, vitamins, minerals, potassium, calcium, sodium, magnesium, iron, phosphorus. Mash purifies the blood, beneficial for the cardiovascular system, actively removes toxins and waste products.
Mash promotes brain activity, helps treat diseases such as asthma, allergies, and arthritis, helps to normalize digestion due to high fiber content and fibers. B vitamins normalize the nervous system, reduce muscle tone, and give flexibility to the joints.
Pour the mash with boiling water in a ratio of 1 Cup of Masha 2.5 cups of water and simmer for 30 minutes on low heat.
Earlier, we told you that losing people who didn’t eat cereal and advised how to prepare legumes properly.