Lentils
Lentils are a valuable drought-resistant legume crop that includes several species that grow in the regions of Asia Minor and Central Asia, the Mediterranean and the Caucasus.
The ratio of BJU in the product
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The fruit of a lentil is a short, flattened pod with three seeds inside. There are four main types of lentils:
- Brown lentils. The most common plant variety. Before cooking, brown lentils are usually soaked for several hours and used to make soups and stews;
- Red (Egyptian) lentils. Naturally peeled from the shell, as a result of which it is quickly heat treated. It is used for making mashed potatoes, thick soups, stews.
- Green (French) lentils. It is an unripe beans used primarily in salads;
- Black lentils. A popular cultivar in the Middle East, famous for its excellent quality protein.
Lentil history
Lentils have been used as a food preparation since time immemorial, forming the basis of nutrition for the civilizations of the Ancient World. According to its taste and nutritional qualities, lentils satisfied the needs of all segments of the population: they replaced both meat and bread for the poor, and exquisite delicacies for the nobility. In Russia, dishes from lentils enjoyed unprecedented popularity, and flour products were baked from lentil flour.
Today, lentil dishes have begun to be superseded by other products, turning into an exotic on our table. However, this crop continues to be grown in India, southern Europe and North Africa.
Benefits of lentils
Lentils are the leader in plant protein content, which is easily absorbed by the body. In terms of its nutritional qualities, the protein present in lentils is in no way inferior to the protein that is part of meat - in addition, it is completely devoid of its shortcomings.
The benefits of lentils are due to the content of many essential amino acids, for example, lecithin - a substance necessary for the full functioning of the nervous system, the activity of brain cells, the construction of liver cells, and many other functions.
Lentils are rich in such important substances for the human body as soluble fiber, calcium, phosphorus, iron, potassium, iodine, zinc, cobalt, magnesium, boron, etc. In addition, the benefits of lentils are in the presence of fatty acids Omega-3 and Omega-6, positively affecting the work of the cardiovascular system.
On the basis of lentil grains, a drink called "Arabian Strengthening" has been made since ancient times, which is considered a panacea for any disease. Due to the presence of isoflavones in lentils - unique substances that are not afraid of heat treatment - regular use of the product prevents the occurrence of such a dangerous disease as breast cancer.
It's hard to find a product as high in iron as lentils that are truly impressive. Eating culture-based dishes - soups, stews, cereals, salads - will help prevent diseases of the hematopoietic system and the digestive tract (ulcers, colitis). Introducing lentils into the daily diet of diabetics naturally normalizes blood sugar levels. Sprouted lentil seeds are the leader in vitamin C.
A very valuable property of lentils - the plant is not able to accumulate harmful substances (nitrates, radionuclides) in itself, due to which it is considered one of the most environmentally friendly crops around the globe.
Calorie content of lentils
The calorie content of lentils is 119 kcal / 100 grams of product. The nutritional value of lentils is:
- Proteins - 9.0 g;
- Fat - 0.6 g;
- Carbohydrates - 22.1 g.
The glycemic index of lentils is 30. Due to the low calorie content of lentils, as well as the presence of complex carbohydrates (dietary properties of lentils), the product can be included in the weight loss program of overweight people.
Lentils for weight loss
Lentils are a very healthy and satisfying dish that is an integral part of many diets. There are two options for using lentils for weight loss:
- A rigid diet. During the day, only lentil porridge, cooked without salt and oil, is consumed. During the day, you need to drink more water, at night you can drink a glass of kefir. It is not recommended to follow this diet for more than 3-5 days.
- Less rigid diet. With this option, it is allowed to cook more delicious dishes from lentils, with the addition of oil, vegetables, fruits. Between meals, you can drink water, tomato juice, green tea, and kefir.
Within 1 week of the lentil diet, you can lose 2-4 kg.
Contraindications
This product is contraindicated for people suffering from dysbacteriosis, gastric ulcer, and biliary dyskinesia.
Excessive consumption of lentil dishes, like all legumes, can lead to indigestion, flatulence, and bloating.
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