2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Lentils are a herbaceous plant of the legume family that is becoming increasingly popular in cooking. This culture is not only delicious but also healthy, especially for those who exercise and adhere to a healthy lifestyle. The lens is the right food for your diet to increase the amount of protein you need for muscle growth.
Nutritional value, calorie content and chemical composition
No other member of the legume family can boast such a high protein content as lentils. In addition to protein, this unique crop contains in its chemical composition carbohydrates, fats, fiber, mineral salts and vitamins. All these components are in a balanced amount and therefore have maximum nutritional value.
There are several types of lenses:
- Brown is the most common variety. Most often, brown lentils are used to make soups, as their beans are well cooked and maintain their shape well. This variety is recommended to soak for 20-30 minutes before cooking;
- Green variety - used to prepare dietary salads and side dishes. Does not require soaking before cooking;
- Red lentils - this is a peeled variety, ie without the top shell it cooks faster than other varieties;
- Black lentil (beluga) - this is the least used variety of lentils. When cooked, it changes its color to light, but at the same time does not lose its shape, which allows it to be used as a garnish;
- Yellow lentils - its appearance resembles peas. This variety is considered universal and is used in many dishes.
Each variety of lentil has some substances to a greater extent, others to a lesser extent, and third substances in some varieties are completely absent. However, the lens contains the most important nutrients for the human body and they are all in bioactive form, which means that they are absorbed better and faster.
Sprouted lentils should be highlighted separately. This product has an increased amount of amino acids and its regular use contributes to:
- improving the functioning of the digestive system;
- restoration of metabolic processes in the body;
- improving immunity;
- skin restoration, strengthening the hair structure.
Sprouted lentils contain a lot of iodine, calcium, iron, magnesium and fatty acids. The caloric content of this product is 106.5 kcal per 100 g. Due to such a low calorie content, sprouted lentils are often used by women who are on a diet.
Useful properties of the lens
Useful properties of the lens for the human body are due to the fact that this product is rapidly and almost completely absorbed into the human body, in particular it refers to plant proteins.
Remarkably, this cereal contains less fat than other legumes such as peas. In addition, the lens is high in iron, so it is recommended for people with anemia.
Many scientists claim that lentils can replace bread and even meat in their nutritional properties. For vegetarians, this product is a real find, as it almost completely replaces animal protein.
Lenses should be mandatory for people with diabetes. It does not raise blood sugar, but rather normalizes it due to its absorbent properties. Also, doctors recommend eating lentils for those who suffer from stomach ulcers or colitis.
In case of problems with the genitourinary system, you should pay attention to the lentil broth. In combination with the prescribed treatment, this will help to cope with the disease.
Potassium-rich culture significantly improves heart function and has a positive effect on the circulatory system.
This legume is good for women. The product contains isoflavones, which help fight breast cancer. In addition, this substance helps to cope with depression and significantly reduces discomfort during menopause. Isoflavones do not break down after cooking, which means that lentils can be cooked in a variety of ways.
In today's world, women are often exposed to stress and insomnia. Green lentils can also help eliminate these problems. By consuming it regularly, you saturate the body with tryptophan, an amino acid that is converted to serotonin in the body. The lack of this substance often makes a woman irritable and anxious.
Some doctors believe that this legume helps fight infertility.
Men are also encouraged to include lentils in their weekly diet as they significantly increase sexual activity. In case of impotence, nutritionists advise to eat lentil dishes 1-2 times a week.
Sprouted lentils have the same health benefits as regular lentils. But it is the sprouts that strengthen the bone tissue, so it is important to give lentils to children (of course, if there is no allergy to the product).
Contraindications for use and harm
Photo: Yordanka Kovacheva
Although the lens is extremely useful, it also has a number of contraindications for its introduction into the diet. In order not to harm the body, lentils should be eaten with caution by people who have problems with the gastrointestinal tract, as this legume can contribute to the formation of gas.
Those who suffer from dysbiosis should also stop eating lentils for the same reason. If you eat lentils too often, there is a chance that your skin will become dry and lose elasticity.
Doctors do not recommend strict dietary restrictions. Lentils will only be healthy if eaten in moderation and combined with other foods. Two or three times a week are enough to saturate the body with everything that this culture is so rich in.
The culture is strongly contraindicated for people suffering from gout.
Advice! In order not to overload the stomach, it is recommended to soak the legumes before cooking.
If you already have a package of lentils at home, see the recipe for delicious lentils, which you can prepare today. If you are bolder and want to experiment, try lentil meatballs, lentil soup, baked lentils or go even further - to the amazing lentil pie.
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