Today, lentils are an almost forgotten product, which occasionally indulges themselves with exotic lovers and seekers of new taste sensations. However, it wasn't always like this...

Just some 150 years ago, lentils were the most important product on the table of most Russian people. Moreover, in those days, Russia was No. 1 in the world in the cultivation and export of lentils. But we, thanks to total mechanization Agriculture, tried very hard and forgot about the centuries-old traditions of our people, after which they filled their diet first with potatoes, then wheat, and then Coca-Cola with Big Macs ...

Or, nevertheless, they didn’t forget, but wisely replaced them with more useful and hearty foods? It is unlikely ... After all, before lentils were loved not only by Russian people, but also by the Babylonians, Egyptians and even Greeks. Moreover, it was used not by some poor people or slaves, but by all segments of the population - up to the most noble gentlemen and kings!

In general, we believe that it's time to remember how useful lentils are, what dishes you can cook from them, and whether you should eat them at all.

Chemical composition

The benefits of lentils

Lentils - whole product, which humanity has not yet guessed to clone and modify on gene level. Harmful semi-finished products from lentils also does not yet exist. On top of that, lentils are simply not able to accumulate radionuclides and nitrates. So, from the point of view of naturalness, lentils are ideal.

Lentils are also useful because they contain a lot of vegetable protein, which helps to gain muscle mass safe for of cardio-vascular system and kidneys.

In fairness, we note that the protein in lentils contains far from all amino acids, therefore, in terms of providing the body with the entire set of amino acids, one cannot rely solely on this product. True, this does not bother vegetarians, vegans, and even. And in general, not in vain, because lentils are not just a food product, but truly healing remedy from the "bins" of nature.

Lentils can lower blood sugar levels (note to diabetics), saturate the blood with hemoglobin (due to high content iron), as well as prevent gastrointestinal diseases and genitourinary system. Even breast and rectal cancer is receding, "noticing" lentils on the horizon. Of course, it is difficult or even impossible to cure oncology with lentils alone, but as an aid in treatment, this is a great option.

At the same time, those cooks who, instead of boiling or frying this “groats”, will take and germinate it will get the greatest effect from eating lentils. The main thing, after that, is to thoroughly chew everything that was grown ...

Harm of lentils

Lentils, like all legumes, cause gas. Especially if you mix lentil porridge or stew with some carbohydrates (cereals, bread) or meat. If lentils are eaten without such additives, then gas formation will be moderate, if not completely noticeable.

But increased gas formation is not a harm, but an inconvenience. There are lentils and dangerous properties! These include the ability to heavily burden the stomach and kidneys, which leads us to the conclusion that lentils are harmful for people with diseased kidneys, suffering from gout and joint diseases.

In addition, lentils contain almost one and a half times more calories than Rye bread. So count it perfect product weight loss is difficult. Although compared to any type of meat, lentils are clearly safer for the figure.

Types of lentils

In our area there are at least 5 types of lentils:

• Green (French) - the least ripe product, ideal for salads and meat dishes
• Red (Egyptian)
• Black (beluga)
• Yellow is a shellless green lentil
• Brown (pardina)

Note that green, red, brown and yellow are four "facets" of the same lentil. Just on various stages maturity. However, despite this, each type of lentil has its own characteristics, both in terms of composition and culinary properties.

In addition, lentils vary in size and are large (6-8 mm in diameter) and small (up to 5 mm in diameter).

Application in cooking

Nowadays, lentils are especially respected by German, Indian and Chinese chefs. However, in other countries experienced chefs with pleasure they take up the preparation of dishes from lentils. After all, the grains of this culture do not require pre-soak, are very pliable and cook quickly.

Lentils- an annual plant from the legume family with a small flat seed. Like all legumes, it has several varieties: green, red, brown and black. By their own nutritional properties lentils replace bread, cereals and even meat. The cooking time of lentils is shorter than other legumes - this is a good advantage, and the content of vitamins and elements is not reduced. And another important plus of lentils is environmental friendliness, since it does not absorb nitrates and other chemicals when it grows. Lentils are a dietary product for healthy and healthy eating. Regular use dishes with lentils helps to strengthen the immune system and raise vitality. Lentil porridge stimulates metabolism and normalizes the functioning of the genitourinary system. Cooked lentils retain more than half beneficial vitamins and minerals useful for pregnant women.

Beneficial features lentils. Compound.

Lentils are very rich in vegetable protein and dietary fiber, i.e. it has soluble fiber. Vegetable protein is perfectly absorbed by the body. According to the content of trace elements, lentils are simply a champion - in it: calcium, potassium, magnesium, phosphorus, iron, manganese, copper, molybdenum, boron, iodine, cobalt, zinc, as well as fatty acids from the Omega-3, Omega-6 group. Vitamins: group B, folic acid B9, PP, A, C in sprouts. One serving of cooked lentils contains almost daily allowance folic acid. Folic acid or B9 is essential during pregnancy and for the nervous, brain, circulatory and immune systems.
Lentil soluble fiber improves digestion and intestinal motility, is a good prevention against rectal cancer.
For better absorption of iron, which is abundant in lentils, they are eaten with herbs, tomatoes and red peppers.
Lentils contain the important amino acid tryptophan, which helps in the production of serotonin. Those who eat lentils are not threatened with depression. A side dish of whole grain rice with green lentils is an excellent source of tryptophan, which means a good antidepressant.
Lentil dishes are recommended for the following diseases:
urolithiasis disease; as a prophylactic oncological diseases- rectum and chest;
disease of cardio-vascular system, anemia;
diabetes mellitus (blood sugar normalizes);
problems with digestive tract including colitis and ulcers.

Calorie content of lentils

Nutritional value in 100 grams of dry lentils - green: Squirrels- 25 gr, Fats 1 gr, Carbohydrates - 53.7 gr., calories - 323 kcal

If we consider the calorie content of lentils, then for starters it should be noted that lentils have a very small weight and a small amount is enough to prepare several servings.
If at the same time the calorie content of dry lentils is 323 kcal per 100 grams of product, then boiled lentils has a lower calorie content - only 111 kcal per 100 gr. ready meal. For garnish 200 gr. more than enough and the total calories will be 222, and satiety feels much more. You can make dressing, and I water the lentils pumpkin seed oil cold pressed - tasty, nutritious and extremely healthy! I cook lentils without salt and I advise you!
The weight of a full faceted glass of lentils is 210 grams, an ordinary 200-gram glass is 170-180 grams. On a note: in a faceted glass fits 210 g, in a tablespoon 30 g, and in a teaspoon 10 g of lentils.

Lentils for weight loss.

The chemical composition of lentils is saturated with all kinds of trace elements and vitamins - this makes it valuable dietary product. Thus, the process of losing weight on lentils is even beneficial for health. You must first study all the indications and contraindications for the use of lentils for weight loss. For your information, how the elements in lentils work:
Niacin B3 or PP actively participates in all processes of fat breakdown;
vitamin A normalizes metabolism and burns calories;
Lots of lentils fiber which is also good for dieting. The intestines are cleared without problems.
B vitamins(there is a lot of thiamine and riboflavin in lentils) reduce the feeling of hunger and give a feeling of satiety;
potassium improve blood circulation, helping the body remove toxins and harmful substances;
There is practically no fat in lentils, but proteins and complex carbohydrates are enough for proper metabolism. Complex carbohydrates do not raise blood sugar, but keep it normal and at the same time give a lot of energy!

Cooking lentils for weight loss.

Take 1 cup of washed lentils and pour into 2 cups of boiling water, cook over low heat under the lid for 15-30 minutes. Depending on the variety. Do not salt! You can salt a little ready meal sea ​​salt.
Dressing for lentils olive : 1 tablespoon olive oil, 2 tablespoons tomato juice 2 tablespoons chopped pitted olives fresh dill taste. For a serving for losing weight - 1 tablespoon of such a dressing. Can be eaten as a separate dish, or as a side dish, add chicken breast or fish, and greens with vegetables.

Harm of lentils or contraindications.

Lentils are such a useful product that there are practically no contraindications, but only warnings.
It is undesirable to actively eat with problems with flatulence, it contributes to gas formation and the appearance of bloating. Although the swelling goes away after a couple of days, it depends on the situation.
With a tendency to diarrhea, you should also not eat lentils and if you are allergic to legumes, which is of course rare.

By including lentils in your diet, you can normalize the weight and work of the whole organism. You will be able to feel full and at the same time your weight will decrease without loss of vitamins. You can lose weight tasty and healthy!

The key ingredients of the human nutritious diet are foods that have a high percentage of protein. Each product in this category is considered biologically valuable in the highest degree due to unique properties activate the body's metabolism. With a similar basis, protein food has amazing dietary effectiveness, bringing the entire human body back to normal.

How much protein should you eat per day?

Everything is very simple!

Daily nome of protein = 1 gram of protein for every 1 kg of weight.

The exceptions are athletes, 2 grams of protein for every 1 kg of weight. And pregnant women, 1.5 grams of protein for every 1 kg of weight.

And now the main question!?

Do I need to eat meat and animal products to replenish the daily protein requirement?

It turns out not.

There are many herbal products natural origin. Many of them are rich in proteins. You will even be surprised. In some of them, protein is almost twice as much as in meat!

So…

Let's take a look in more detail.

1. Spirulina

38 gr. proteins / 100 gr.

These green-blue algae are considered leaders in protein content among all protein foods.

One small spoonful of spirulina already provides 3-4 g of pure protein.

Among other things, the product is rich in iron - the same small spoonful of algae has 82% of the norm consumed by a person per day. Such food stimulates alkalization in the human body, reduces active inflammation processes, which cannot be said about animal products.

2. Soy

35 gr. proteins / 100 gr.

This product plant origin It is considered more substantial in proteins in comparison with the rest of the food of this kind.

To date, soy is considered almost the main replacement meat products and is included in the recipe of a large number of dishes. But, the best place for soy on the table as a side dish.

3. Lentils

25 gr. proteins / 100 gr.

Protein in lentils has a fairly high content, has a fast absorption.

Tryptophan, sulfur amino acids are contained in lentils in small quantities, which other legumes cannot boast of.

Lentils are rich in iron, while the percentage of fat is much lower than that of peas. Folic acid in this culture has a colossal content - 92% of the required daily dose for a person is contained in only one portion of the cooked dish. Lentil beans are rich in fiber, which stimulates digestive function, and also reduces the likelihood of cancerous tumors in the rectum.

4. Beans

22 gr. proteins / 100 gr.

The quantitative content of proteins in beans leaves behind many meat products.

And we knew that the beneficial properties of beans help in the treatment of many diseases.

The reduction of excess sugar in the body is due to the arginine contained in this culture. Therefore, beans are incredibly beneficial for diabetics. Beans produce an effect similar to insulin, influencing the metabolism in the body.

Beans have enough useful characteristics that can contribute to the treatment of such ailments as hypertension, atherosclerosis, arrhythmia. The content of copper synthesizes adrenaline and hemoglobin in the body, thanks to zinc, metabolism is normalized, digestive system improves their work processes.

Regular consumption of beans various dishes helps to get rid of excess weight eliminating the need for painful diets.

5. Various types of nut butter

22 gr. proteins / 100 gr.

Almond or other nut butter in two large spoons of the product has 7-8g of proteins per 30 kcal. This is the same amount as many types of meat.

A high percentage of magnesium, calcium, vitamins E, healthy fats.

Possessing highest calorie content, peanut butter recommended by many American nutritionists as the main source of plant protein.

6. Hemp seeds

20 gr. proteins / 100 gr.

The seeds of this plant are one of the best products high in amino acids. A couple of large scoops of the product has 10-12g of pure protein and fiber.

Daily intake of iron necessary for man contained in a large spoonful of hemp seeds by 46%.

The main amount of calories falls on the share of protein and polyunsaturated fatty acids, which are responsible for lowering cholesterol in the body. Differing from food of animal origin, hemp seeds produce an alkalizing effect in the body.

Thanks to the magnesium contained in in large numbers, human energy resources increase, mood improves. Most nutrition for athletes contains hemp protein.

Seeds can be added to the recipe of freshly prepared desserts, light breakfasts, mixed with flour, baked.

Now let's look at the products large quantity protein per calorie.

7. Cereals

12 gr. proteins / 100 kcal.

Almost all cereals have excellent absorption.

Prescribing healthy nutrition courses, current nutritionists more often began to turn to cereals for help.

Key advantage similar product is his wealth essential components healthy food. The high content of fats, proteins, carbohydrates, minerals put cereals on the level of vital everyday food.

Therefore, it is worth paying more attention to cereals when preparing homemade side dish, a counterweight pasta and potatoes.

Competently combining the above food ingredients, you will get excellent taste properties dishes, while incredibly healthy and rich in proteins and other components necessary for your health.

8. Brussels sprouts

5 gr. proteins / 44 kcal.

Do not look that only 5 grams of proteins are indicated here. If we take the calculation of proteins for the number of calories (43 in total), then the protein content is several times greater than that of meat.

Comparisons of this product with similar protein foods have shown maximum content proteins.

Brussels sprouts are 5 times richer in vitamins C than their relatives. Only black currant can be compared in terms of the percentage of vitamin C.

This applies not only to this group of vitamins. A whole vitamin complex is contained in this product, which cannot be said about other types of cabbage. Riboflavin is found in amounts that can only be found in dairy products.

9. Broccoli

4,5 gr. proteins / 28 kcal.

An amazing fact that you just need to admit: beef is inferior to broccoli in protein content(4.5 grams per 30 kcal.).

An exceptional source of amino acids, B vitamins, fiber. Incredibly uplifting, it is a favorite among products with antioxidant characteristics.

10. Spinach

12 gr. proteins / 22 kcal.

The protein base of spinach is 52%, which equals 4-5g of protein in one small spoon per 30 kcal.

Spinach has a high content of vitamin C, rich in iron, causes a pleasant taste sensation.

Useful green food generous with folic acid, which is so necessary for the representatives of the beautiful half of humanity. Thanks to her, the girls significantly increase brain functionality, improve reproductive ability.

By adding a little spinach to salads or other freshly prepared meals, a person gets 10-12g of light protein.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Lentils, grain".

The table shows the content nutrients(calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of norm in 100 g	% of the norm in 100 kcal	100% normal
calories	295 kcal	1684 kcal	17.5%	5.9%	571 g
Squirrels	24 g	76 g	31.6%	10.7%	317 g
Fats	1.5 g	60 g	2.5%	0.8%	4000 g
Carbohydrates	46.3 g	211 g	21.9%	7.4%	456 g
Alimentary fiber	11.5 g	20 g	57.5%	19.5%	174 g
Water	14 g	2400 g	0.6%	0.2%	17143
Ash	2.7 g	~
vitamins
Vitamin A, RE	5 mcg	900 mcg	0.6%	0.2%	18000 g
beta carotene	0.03 mg	5 mg	0.6%	0.2%	16667
Vitamin B1, thiamine	0.5 mg	1.5 mg	33.3%	11.3%	300 g
Vitamin B2, riboflavin	0.21 mg	1.8 mg	11.7%	4%	857 g
Vitamin B4, choline	96.4 mg	500 mg	19.3%	6.5%	519 g
Vitamin B5, pantothenic	1.2 mg	5 mg	24%	8.1%	417 g
Vitamin B6, pyridoxine	0.54 mg	2 mg	27%	9.2%	370 g
Vitamin B9, folate	90 mcg	400 mcg	22.5%	7.6%	444 g
Vitamin C, ascorbic	4.4 mg	90 mg	4.9%	1.7%	2045
Vitamin E, alpha tocopherol, TE	0.5 mg	15 mg	3.3%	1.1%	3000 g
Vitamin H, biotin	0.33 mcg	50 mcg	0.7%	0.2%	15152 g
Vitamin K, phylloquinone	5 mcg	120 mcg	4.2%	1.4%	2400 g
Vitamin PP, NE	5.5 mg	20 mg	27.5%	9.3%	364 g
Niacin	1.8 mg	~
Macronutrients
Potassium, K	672 mg	2500 mg	26.9%	9.1%	372 g
Calcium Ca	83 mg	1000 mg	8.3%	2.8%	1205
Silicon, Si	80 mg	30 mg	266.7%	90.4%	38 g
Magnesium	80 mg	400 mg	20%	6.8%	500 g
Sodium, Na	55 mg	1300 mg	4.2%	1.4%	2364 g
Sulfur, S	163 mg	1000 mg	16.3%	5.5%	613 g
Phosphorus, Ph	390 mg	800 mg	48.8%	16.5%	205 g
Chlorine, Cl	75 mg	2300 mg	3.3%	1.1%	3067
trace elements
Aluminium, Al	170 mcg	~
Bor, B	610 mcg	~
Vanadium, V	25.2 mcg	~
Iron, Fe	11.8 mg	18 mg	65.6%	22.2%	153 g
Iodine, I	3.5 mcg	150 mcg	2.3%	0.8%	4286 g
cobalt, co	11.6 mcg	10 mcg	116%	39.3%	86 g
Lithium, Li	74.8 mcg	~
Manganese, Mn	1.19 mg	2 mg	59.5%	20.2%	168 g
Copper, Cu	660 mcg	1000 mcg	66%	22.4%	152 g
Molybdenum, Mo	77.5 mcg	70 mcg	110.7%	37.5%	90 g
Nickel, Ni	161 mcg	~
Rubidium, Rb	27 mcg	~
Selenium, Se	19.6 mcg	55 mcg	35.6%	12.1%	281 g
Strontium, Sr	15 mcg	~
Titanium, Ti	300 mcg	~
Fluorine, F	25 mcg	4000 mcg	0.6%	0.2%	16000 g
Chrome, Cr	10.8 mcg	50 mcg	21.6%	7.3%	463 g
Zinc, Zn	2.42 mg	12 mg	20.2%	6.8%	496 g
Zirconium, Zr	2.9 mcg	~
digestible carbohydrates
Starch and dextrins	43.4 g	~
Mono- and disaccharides (sugars)	2.9 g	max 100 g
sucrose	1.81 g	~
Essential amino acids
Arginine*	2.05 g	~
Valine	1.27 g	~
Histidine*	0.71 g	~
Isoleucine	1.02 g	~
Leucine	1.89 g	~
Lysine	1.72 g	~
Methionine	0.29 g	~
Methionine + Cysteine	0.51 g	~
Threonine	0.96 g	~
tryptophan	0.22 g	~
Phenylalanine	1.25 g	~
Phenylalanine + Tyrosine	2.03 g	~
Non-essential amino acids
Alanine	1.04 g	~
Aspartic acid	2.87 g	~
Glycine	1.03 g	~
Glutamic acid	3.95 g	~
Proline	1.05 g	~
Serene	1.25 g	~
Tyrosine	0.78 g	~
Cysteine	0.22 g	~
Saturated fatty acids
Saturated fatty acids	0.5 g	max 18.7 g
Polyunsaturated fatty acids
Omega 3 fatty acids	0.109 g	from 0.9 to 3.7 g	12.1%	4.1%
Omega 6 fatty acids	0.404 g	4.7 to 16.8 g	8.6%	2.9%

The energy value Lentils, grain is 295 kcal.

• Glass 250 ml = 210 gr (619.5 kcal)
• Glass 200 ml = 170 gr (501.5 kcal)

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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Knowing the contribution of proteins, fats and carbohydrates to calories, you can understand how a product or diet meets healthy eating standards or requirements. certain diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

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GOAL TIME

USEFUL PROPERTIES LENTILS, GRAINS

Lentils, grain rich in vitamins and minerals such as: vitamin B1 - 33.3%, vitamin B2 - 11.7%, choline - 19.3%, vitamin B5 - 24%, vitamin B6 - 27%, vitamin B9 - 22.5% , vitamin PP - 27.5%, potassium - 26.9%, silicon - 266.7%, magnesium - 20%, phosphorus - 48.8%, iron - 65.6%, cobalt - 116%, manganese - 59 .5%, copper - 66%, molybdenum - 110.7%, selenium - 35.6%, chromium - 21.6%, zinc - 20.2%

What is useful Lentils, grains

• Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, providing the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. The lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B2 participates in redox reactions, increases the susceptibility of color by the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition skin, mucous membranes, impaired light and twilight vision.
• Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: Bone marrow, intestinal epithelium, etc. Insufficient intake of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine ​​and the risk of cardiovascular disease.
• Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Silicon is included as a structural component in the composition of glycosaminoglycans and stimulates the synthesis of collagen.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient intake leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, is involved in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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The nutritional value- the content of carbohydrates, fats and proteins in the product.

The nutritional value food product - a set of properties of a food product, in the presence of which the physiological needs of a person are satisfied essential substances and energy.

vitamins, organic substances needed in small quantities v diet both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.

Lentils are a legume; represents the genus of the same name and belongs to the legume family.

This leguminous crop was grown for human consumption and as fodder many centuries ago.

Lentils are a very tasty and healthy product.

A specific feature of the plant is that it does not absorb harmful compounds.

Compound

The calorie content and nutritional value of grains depend on the variety and cooking technology:

Energy value, 100 gr.	Green and brown lentils raw	Green and brown lentils boiled	Raw red lentils	Red lentils boiled
Squirrels	24.3	8.8g	23.8	7.6g
Fats	1.9g	0.7g	1.3g	0.4g.
Carbohydrates	48.8g	16.9	56.3	16.5g
calories	297 kcal	105 kcal	318 kcal	100 kcal

Is Lentil a Protein or a Carbohydrate? Lentils are a source of light protein and complex carbohydrates.

Lentils have a diverse chemical composition.

Grains in large quantities contain the following trace elements:

• potassium;
• phosphorus;
• magnesium;
• tryptophan amino acids;
• light vegetable protein;
• fatty acids Omega-3 and -6;
• vitamins gr. B (especially high content of B1), PP.

Sprouted grains, as the shoots grow, are enriched with vitamin C.
Sprouted lentils will compensate for the lack of vitamin C

This valuable cereal is the leader in the content of folic acid: a serving of boiled beans provides the body with vitamin B9 by 90%.

For better absorption of iron, the product is served with fresh vegetables and herbs containing the antioxidant vitamin C.

Varieties

Lentils come in several varieties:

• brown- the most popular. V American cuisine cook vegetable soups With herbs and this type of cereal. brown variety beans have a nutty flavor. Effective for lung diseases, various injuries and fractures;
• red- in the process of cooking it quickly becomes soft as it is devoid of a shell;
• black, similar to caviar "beluga";
• green French "puy"— grains of fragrant French lentils retain their integrity even after prolonged heat treatment. The puy variety is used to make salads. Yellow beans are green variety, only peeled.

Red lentils, benefits and harms

Eating red lentils will benefit in the following cases:

• Red lentils contain a lot of iron, so they will useful for anemia anemia;
• Vitamin A does strong hair and nails, the condition of the skin and teeth is noticeably improved;
• vitamin E prevents aging;
• Dietary fiber acts as a regulator of metabolic processes, the body is filled with energy, stock that lasts for a long time.

Prepared from red lentils delicious soup, the recipe you will learn from the video:

You may also be interested in learning about the benefits and harms. These are crushed barley seeds, which during processing are cleaned only from flower films, as a result of which they retain almost completely all the vitamins, microelements and fiber contained in the grains.

Green lentils, benefits and harms

Green groats boil for a long time, so it needs to be soaked.
Dishes from this variety of lentil beans:

• have a therapeutic effect constipation, diabetes due to the high content of fiber;
• green beans lower bad cholesterol levels;
• in combination with other means improve the condition with rheumatism, diseases of the liver and gastrointestinal tract, hypertension and etc.;
• Unripe green lentils are richest in tryptophan, which triggers serotonin production in organism.

The plant will also help produce serotonin. This is a real treasure unique taste and powerful healing properties, it is useful for anyone to know how to consume amaranth seeds.

Which lentils are healthier, red or green? Each variety has a whole range of important substances and compounds, but the best in all respects is the green variety of lentil beans.

green lentils- the most useful

Benefit

Lentils can help defeat some diseases:

• Soluble fiber improves the digestion process and prevents the development of tumors of the rectum;
• Dietary fiber in lentils improve cholesterol levels in blood;
• Regular inclusion of lentils in the menu has a beneficial effect on the state of immunity, the genitourinary system, improves metabolism in organism;
• Will help with constipation problem in the absence of intestinal inflammation;

To solve the problem of constipation, you can use and. In addition, potato juice perfectly cleanses the body of toxins and fights against intoxications of various origins.

• Lentils can also be used with diabetes. The product is filled with light carbohydrates that do not increase the percentage of sugar in the blood. Successfully replaces most cereals for diabetics and bakery products. The most useful for diabetes dished lentils. It should be eaten 2 rubles / week.

At diabetes and can be used. Useful for diabetics is Fresh Juice vegetable crop, which improves overall well-being and allows you to prevent many complications of the disease.

Benefits and harms for the liver

Lentil grains, like all legumes, contain large amounts of lecithin acid. This substance has the ability to restore liver cells. The seeds of this lateral plant have a diuretic effect, prevent the accumulation excess fluid, contribute to the renewal of liver cells. Lentils are a storehouse of natural protein, practically devoid of fat. The product is extremely beneficial for the liver. Nutritionists recommend eating dishes from lentils 1-2 rubles / week.

You can prepare a decoction of lentils to cleanse the liver, you will learn the details from the video:

For women

Lentils contain isoflavones, which prevent the occurrence and development of malignant neoplasms in the breast. Preserved even in seeds that have undergone heat treatment.

For weight loss. This legume is rich in protein, which provides the body with energy for many hours and has virtually no fat. In addition to weight loss, the normal functioning of the body as a whole is being established. This natural product supports the body during diets, supplying it with all vital substances.

Lentil groats help to achieve the right balance of hormones, improve metabolic processes, which leads to natural weight loss.

Vitamin E has a beneficial effect on appearance, gives beauty "from the inside". Zinc gives the muscles flexibility, which is very important for a successful birth process without ruptures.

Is it possible for pregnant women? During pregnancy, it is important to consume as much valuable products. Thanks to folic acid as part of cereals, lentils contribute to the proper development of the fetal brain, provide vitamins and other important substances to the body of the mother and the unborn baby.

At breastfeeding. Useful properties of lentils allow us to recommend this product for HB. You can include lentils in the menu of nursing mothers after the baby is 2 months old to avoid colic and other problems with the tummy.

It is also useful for young mothers to take. This tool not only increases the volume of milk during breastfeeding, but also helps the new mother to cope with postpartum depression.

For kids

Lentils should be offered to children over 2 years of age. It is better if this legume is part of a multi-component dish and well boiled. The digestive system of a small organism is not yet perfect. For feeding children, it is best to use red, yellow and germinated cereals.
Children enjoy eating red lentil soup

What is useful for men?

Eating lentils will bring invaluable benefit and for men. Natural product helps to cleanse blood vessels, lower "bad" cholesterol and prevent the development of heart disease, which often affects the "strong" sex.

Zinc in lentil beans returns male power, and protein helps to effectively build muscle mass. Thanks to magnesium and potassium, the muscles become elastic.

For those who are engaged in bodybuilding lentils - important product nutrition. Groats contain vegetable protein that can be easily digested. Useful substances of lentil beans help keep muscles in good shape.
Lentils saturate the body with calories for a long time. It should be consumed before and after workouts.

Harm

Due to the presence of indigestible protein in the composition of lentils, its use may be contraindicated in people with:

• ulcers;
• gastritis;
• hepatitis;
• problems with the pancreas;
• gallbladder problems.

Lentils like others legumes, stimulates the formation of gases, therefore, in addition to benefits, it can harm people with dysbacteriosis, intestinal diseases, and those who suffer from gout. To avoid these problems, bean grains should be served with greens and eaten in small quantities.
In some cases, lentils should be used with caution.

It is difficult to digest by the body, so it should be boiled until soft over low heat and consumed in the daytime.

Also in the composition are phytates, compounds that do not allow normal absorption beneficial substances and minerals.

What is more useful?

Let's compare the benefits of lentils with other, more familiar representatives of legumes:

• Beans- a bright representative of legumes, has many varieties. All of them are similar in chemical composition, nutritional value. Beans are richest in potassium, phosphorus, vitamin B9, magnesium, calcium. Unlike lentils, beans contain the important trace element selenium. Protein content and valuable dietary fiber cultures are about the same. The calorie content of beans is slightly more than 100 Kcal / 100 g;
• Peas- also a representative of legumes. It has a richer composition of amino acids, however, it loses to lentils in terms of protein and iron content. Unlike lentils, it does not contain isoflavones.

As you can see, this bean is indispensable - be sure to try this wonderful product.

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