If you avoid legumes, you are missing out on a lot. They contain a wide variety of nutrients. They are especially useful for those who have high cholesterol levels, and who are prohibited from consuming animal fats. What plants are legumes? Legumes are beans, lentils, peas, chickpeas, soybeans, and peanuts. The fruits of all these plants ripen in the pods. After harvesting, the fruits are harvested, removed from the pods and dried. Legumes are very healthy. They are high in protein, soluble and insoluble fiber, as well as antioxidants, iron, potassium, magnesium, zinc, selenium and folate. The big advantage of legumes is that they are low in fat and completely free of cholesterol. However, they are all assimilated by the human body in different ways. Some people avoid legumes for fear of digestive problems. After all, it is known that sometimes these foods can cause flatulence, especially if they are consumed too much at one time. Legumes take a long time to digest, so you shouldn't eat a lot of them at once. You can start introducing legumes into your diet with 2-3 tablespoons of the product added to a green salad or side dish a couple of times a week. To avoid digestive problems, legumes must be soaked in water for a long time before cooking. Why do legumes cause flatulence? Beans, peas, beans and other similar foods contain a lot of sugar, or oligosaccharides, which the human body cannot process. Oligosaccharides are large, bulky molecules. The small intestine usually contains enzymes that help to process the sugars that enter it before food enters the large intestine. With legumes, things are very different. Since legumes are not processed in the stomach and small intestine, they enter the large intestine completely undigested, with all the nutrients they contain. And then hungry bacteria are waiting for them, which, finally, can feast on sugar. Gas is a by-product of the digestion process of bacteria. However, despite some difficulties in the digestion of legumes by the body, they still need to be eaten, at least in small quantities, in order to provide the body with the necessary nutrients. The pulse contains about 19,500 of 751 different species and the genus of plants Fabaceae includes the seeds of any fruit or plant in its family. Beans, lentils, peanuts and peas are the most common foods consumed around the world. legume varieties are several of them. Beans, lentils, and peas are the main classes of legumes, and they are all relatively similar in nutrient content.
pulse In addition to being rich in both protein and fiber, it is also rich in vitamins and minerals. Most legumes are rich in micronutrients such as folate, iron, magnesium, phosphorus, manganese, and potassium.
Some are also high in copper, zinc, calcium, B vitamins, and selenium.
For example, a glass of lentils provides 90 percent of your daily folate requirement and 37 percent of the iron you need per day.
Certain types of beans are also good sources of antioxidants. For example, black beans, red beans, and beans contain anthocyanins; These are the same compounds found in dark foods like fruits, red cabbage, and eggplant.
Thus, legumes satisfy almost all nutritional needs of the body. Most legumes contain adequate amounts of amino acids. This is one of the best resources.
For example, a cup of chickpeas and beans contains 15 grams of protein.
Protein is considered a very important part of the diet and plays a critical role in cellular function and muscle growth.
Thus, heart rate becomes especially important in vegan and vegetarian diets and is used as the main source of protein for these populations.
Adequate protein suppresses appetite and makes you feel full; Thanks to these properties, it helps to lose weight. A study examining the diet of 2,027 people and the consumption of legumes found that minin was associated with low blood sugar.
This is because, the pulse is rich in fiber, which helps regulate blood sugar by slowing down the absorption of sugar in the bloodstream.
Fiber also improves the ability to use insulin more efficiently, a hormone responsible for transporting sugar from the bloodstream to cells. Many times we sat down to taste a delicious dish of lentils, chickpeas or beans, not knowing for sure what it was. the benefits of eating legumes for our health. So, so that you have a clearer understanding of the subject, in this healthy sport article, we'll talk about legumes , an inexpensive, nutritious and easy-to-prepare food , and all the benefits they bring to our body. The main characteristic of legumes, whatever they are, is their high protein and mineral content , as well as their low fat and cholesterol content. They are also an important source of fiber , so consuming them regularly as part of a balanced diet promotes good intestinal transit. On the other hand, the World Association for Agricultural Research (CGIAR) explains that legumes provide amino acids that are not rich in other foods such as cereals, and because of their high percentage of iron and zinc, they are especially beneficial for women and children. at risk of anemia.
In addition, as the Food and Agriculture Organization of the United Nations (FAO) points out, as pulses are gluten-free, they are an ideal food for patients with intolerances and celiac disease, as they get significant amounts of iron, potassium, zinc, folate and magnesium, and also other minerals. In this way and because of its versatility, it is possible to make gluten-free cakes and pasta from bean flour, such as chickpea flour.
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- Another pro tip is to amp up the game on your fiber intake. According to research, you can lose up to 3.7% fat while reducing