Many have heard of the mysterious lentil, but not all have tried. The point here is not in the negative qualities of these beans, but in the ignorance of people. A visitor from southern Asia appeared before Russia in the revolution, and the first mention of it was seen in biblical tales.
Now the popularity of lentils is gaining momentum with new strength, which is not surprising with such and such a quantity of useful substances in the composition.
There are a lot of varieties of lentils, but widely used in cooking only brown and red. The first when cooking gives a gentle smell, reminiscent of walnut.
Excellent with the meat and all sorts of salads. Red lentils do not have a shell, so they cook much faster. Piquant flavor perfectly fits in the dishes with mashed potatoes or cream soups.
- Useful properties
- Food value and caloric
- Contraindications
- Lentils for slimming
- Recipes with lentils
- Plain boiled
- Warm salad
- cutlets lentils
- lentil cakes
- soup with meat and vegetables
- summarize
Useful properties
Lentils differenthigh content of vegetable protein, which makes it an ideal food for those who gain muscle mass( or maintain current performance).
In addition, the protein in lentils is rich in essential amino acids and is easily digested in the body. The composition of seeds also includes soluble fiber, which positively affects the organs of the digestive tract, and lentil porridge significantly improves metabolism throughout the body.
Most of all lentils are characterized by the content of folic acid( vitamin B9) - 100 grams of the product accounts for about 90% of the daily allowance. This vitamin affects brain activity and the nervous system, so lentil dishes are useful for nervous disorders and irritability. In addition to B group vitamins, grains are rich in vitamins A and even C.
Specialists believe that seeds have a beneficial effect on the genitourinary system, and also strengthens the immune system, increasing the body's resistance to harmful bacteria. This is due to the huge amount of useful micronutrients in the composition of lentils: phosphorus, calcium, potassium, iron, magnesium, etc.
Lentil helps the process of hematopoiesis and the normalization of the sugar level in it - it makes it useful for people suffering from diabetes.
The truly wonderful effect of the product on the tumor is explained by the isoflavones contained in the lentil. These substances can suppress the development of a malignant tumor. Healing abilities are preserved even after the preservation or drying of grains, so buying canned lentils, you will not be disappointed.
Nutritional value and calorific value of
Lentils can be attributed to one of the most useful dietary products. In 100 grams of grains 25 grams of protein, 47-54 grams of carbohydrates and 1-1.6 grams of fat. A sufficient amount of protein allows you to calmly replace meat with lentils without harm to the body, vegetable protein is even better absorbed by the body.
A small amount of fat will protect you from extra pounds, and carbohydrates in lentils will help to quench the feeling of hunger for a long time, saving from the failures of slimming.
With regard to calorie content, it depends on the variety of lentils and ranges between 280 and 315 kcal. Finished grains are lighter - about 110 kcal per 100 grams.
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Contraindications
Like many legumes, lentils have a number of contraindications:
- Dyskinesia of the biliary tract;
- Dysbacteriosis and other intestinal diseases;
- Hemorrhoids;
- Some skin conditions( frequent use can cause dry skin).
Before switching on the lentils in your diet, it is best to consult a doctor.
Application for weight loss
For those who want to lose weight, there is a so-called "lenticular diet" .There are two options: classic and hard. In the first case, you are invited to replace lunch and dinner with a dish of lentils.
Other meals are not affected in any way, but the rejection of flour, sweet( except honey) and fatty is mandatory. The diet lasts from 1 to 3 months, stable weight loss without harm to health is guaranteed to you.
A rigid variant of the diet resembles the famous "buckwheat", when all meals are replaced with lentils. This approach is less safe for health, but very effective. Duration of the diet is one week, during which an average of up to 3 kilograms.
You can also arrange lentil unloading days once a month or only after holidays with lavish feasts.
Recipes with lentils
Usual cooked
Suitable for a tough diet and fasting days.
Rinse the rump and leave to soak for several hours( you can not soak the red lentils).After boiling in ordinary water in a proportion of 2 to 1. Cook over low heat for 20-30 minutes. Remove the lid.
Warm salad
Suitable for a classic diet and daily diet.
It takes 2 cups of boiled lentils( especially perfect green), 1 carrot, red pepper, garlic to taste, favorite greens( basil, dill, oregano and / or parsley), a little olive oil.
Fry the onions until golden brown, add crushed or finely chopped garlic. Grated carrots, chopped with small cubes of pepper and herbs add to lentils and toast with onions.
Cutlets of lentils
Suitable for vegetarians.
Boil lentils to softness - it is best to take a red variety, it is rather brewed. Fry the onion with a clove of garlic and pepper. Add in the mess of lentils, salt / pepper and rasstoloch in mashed potatoes. Blind cutlets, roll in flour and fry on both sides.
Lentil cakes
The recipe is similar to the recipe for cutlets. Rastoloch cooked lentils in puree and combine with egg, flour and finely fried onions. Add salt and spices to taste. Lubricate the baking tray with oil, put the flat cakes and bake at 180 degrees for about 20 minutes( depending on the size).When serving, you can sprinkle with cheese or in a company with vegetables.
Soup with meat and vegetables
Ingredients: 1 onion, carrots, 2 tomatoes, 100 grams of lentils, 2 potatoes, 0.5 liter vegetable broth, 1 tablespoon cream, 200 grams chicken fillet, vegetable oil, pepper and salt.
Boil the vegetables, add seasonings and use a blender to bring the vegetables to the state of soup-mashed potatoes. Cut into chicken for your convenience, lightly fry and put out. Put it in the soup and serve it to the table.
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Summing up
Lentil is good, both for slimming and for normal diet. It is worth remembering that every day lentils can be heavy for consumption, but it is unlikely to hurt a couple of times a week( or maybe heal).
Useful properties make it a vitamin bomb, and the variety of dishes acquired through centuries of history will undoubtedly please the hostesses of all ages and gastronomic beliefs.
