Lentils are one of the oldest foods that people successfully cultivate. She was held in high esteem by the ancient Egyptian pharaohs, by the Babylonian nobility, and to ordinary people she always replaced meat and bread. The benefits of using this product are so great that lentils can become a source of fiber, high-quality protein, minerals and vitamins with regular use. She has several more advantages, which we will talk about later. Low fat content, good glycemic index and low calorie boiled lentils make it indispensable in the diet.

Varieties of lentils

This plant belongs to the legume family, as well as beans and peanuts. It is cultivated in many countries, so there are quite a few varieties of it. On the shelves of the store you can find orange, green, black and gold lentils. Regardless of color, it has excellent levels of nutrients. The color of the grains does not affect the taste.

Green lentils contain slightly more dietary fiber and protein and are superior to other varieties in these indicators. But overall it is a very useful product. Each variety has its own delicate, specific taste. Brown lentils are mainly used for making soups. Boiled green fruits are added to salads. Red lentils are often used in sauces and mashed potatoes.

Nutritional value and calorie content

A feature of this product is that in the presence of a large amount of nutrients, lentils are practically fat free. 100 grams contain about 53 g of carbohydrates, 35 g of protein, not more than 2 g of fat, 4.5 g of minerals, 4 g of fiber and 14 g of water. These indicators may vary slightly depending on the plant variety and the method of cultivation.

Lentils are very often used during fasting when you can not eat food of animal origin. These fruits may well replace the meat and saturate the body with the necessary vitamins and nutrients. The calorie content of boiled lentils and its nutritional value will be slightly different. 200 grams of such a product contains 18 g of protein, 40 g of carbohydrates, 4 g of sugar, 15 g of fiber and 138 g of boiled lentils is 230 Kcal per 200 g.

Structure

Lentils are an excellent natural source of fiber, like all legumes. Its use not only provides the body with the daily norm of this substance, but also normalizes the work of the gastrointestinal tract, allows you to control appetite and weight and eliminate the problem with constipation. Lentils are also Proteins, as you know, help muscle development. This is especially true for those who follow a vegetarian menu. Protein is mainly found in foods of animal origin, and lentils can be an excellent substitute for meat. By the number of vitamins, it is also a leader.

Thiamine (vitamin B1) and folic acid (vitamin B6) are especially abundant in this product. They are necessary for the proper functioning of the brain and the absorption of nutrients by the body. Lentils also include some minerals: iron, potassium, copper and magnesium. Potassium is necessary for the heart muscle, it reduces the risk of stroke and osteoporosis. Magnesium is needed for bone development, and iron is needed to prevent anemia. Copper is an antioxidant and protects cells from mutations. And given that the calorie content of boiled lentils is very low, it can be consumed without prejudice to the figure.

The benefits of lentils

Thanks to the presence of lentils, it helps lower blood cholesterol. Soluble fibers block carbohydrates, which slows down the absorption process. There are no sharp fluctuations in blood sugar in the body, which is important for diabetics. A large amount of fiber allows you to quickly saturate the body.

That is why the dishes from this product are hearty, but low-calorie. This property will be useful to those who follow their figure and adhere to a diet. The presence of a large number of nutrients increases metabolism. Eating lentils improves digestion, lowers blood pressure, and helps lower the risk of dangerous diseases like Alzheimer's, cataracts, diabetes, or osteoarthritis.

Contraindications

Despite the large number of useful properties, lentils also have some contraindications. Firstly, excessive use of this product can lead to flatulence. Secondly, a large amount of protein can cause kidney disease, as there is an additional load on filtering and removing fluid from the body. A large amount of potassium can lead to the development of hyperkalemia. This disease manifests itself in the form of apathy, fatigue, breathing problems and numbness of the limbs. Therefore, it is necessary to use lentils in moderation, not reaching fanaticism, as, in principle, any other product.

How to cook lentils

This product is very easy to prepare. Before red or another color, it is necessary to rinse it thoroughly and remove debris. It does not need to be pre-soaked, which is very convenient. We take three parts of the liquid for one part of the lentils. If you place the grains in boiling water, then there will be more vitamins in the finished product.

When the water boils again, it is necessary to reduce the fire. If you need friable lentils, for example, to prepare a salad, then it should be cooked for about 5-10 minutes. If you need a softer texture, then you should cook longer. Knowing how to cook red lentils, you can cook many wonderful dishes.

Lentil puree

This is the easiest recipe. Lentil puree is prepared from already cooked beans. They add a spoonful of olive or other oil and salt. All this is mashed with a blender. You can also add garlic or herbs and spices to your taste. To make the mashed potatoes more airy, you need to increase the cooking time of the original product.

Cream soup

Cream of lentil soup is not only useful, but also delicious. For cooking, take 100 grams of grains, two cloves of garlic, one small head of onion, 10 grams of flour, one egg, croutons, oil, salt and pepper. Boil lentils, add chopped onion and garlic to it and bring the dish to readiness. Then wipe it through a sieve. So lentil cream soup will be more tender. Then lightly fry vegetable oil in oil, add salt and spices and dilute with broth or broth left over from cooking lentils. Serve this dish with croutons and chopped egg. whose calorie content will be very low, suitable for dietary nutrition. Use lentils in your diet and saturate your body with beneficial substances.

Lentils - bean culture; represents the genus of the same name and belongs to the legume family.

This leguminous crop was grown for food and as a feed 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.

Structure

Calorie content and nutritional value of grains depend on the variety and preparation technology:

Energy value, 100 gr.	Green and Brown Lentils Raw	Boiled green and brown lentils	Raw red lentils	Boiled red lentils
Squirrels	24.3 g.	8.8g	23.8g	7.6g.
Fats	1.9g	0.7 g	1.3 g.	0.4 g.
Carbohydrates	48.8g	16.9g.	56.3g.	16.5g
Calorie content	297 kcal	105 kcal	318 kcal	100 kcal

Is lentil protein or carbohydrate?   Lentil groats 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;
• amino acids tryptophan;
• light vegetable protein;
• omega-3 and -6 fatty acids;
• vitamins gr. B (especially high content of B1), PP.

Germinated grains, as the shoots grow, are enriched with vitamin C.
  Germinated lentils make up for vitamin C deficiency

This valuable cereal is the leader in the content of folic acid: a portion 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 an antioxidant - vitamin C.

Varieties

Lentils come in several varieties:

• brown   - the most popular. American cuisine prepares vegetable soups with herbs and this type of cereal. The brown bean variety has a nutty flavor. Effective for lung diseases, various injuries and fractures;
• red   - during cooking it quickly becomes soft as it is devoid of a shell;
• black   egg-like “beluga”;
• green french pui   - grains of fragrant French lentils retain their integrity even after prolonged heat treatment. Puy variety is used for salads. Yellow beans - this 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 there will be   useful for anemia   anemia
• Vitamin A does strong hair and nails,   the condition of the skin and teeth improves markedly;
• vitamin e prevents aging;
• Dietary fiber acts as a regulator of metabolic processes, the body is filled with energy   stock of which is enough for a long time.

A delicious soup is prepared from red lentils, 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 of flower films, as a result of which almost all vitamins, trace elements and fiber contained in grains are retained.

Green lentils, benefits and harms

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

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

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

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

  Green lentils are the most healthy

Benefit

Lentils can help overcome some diseases:

• Soluble fiber improves digestionand prevents the development of tumors of the rectum;
• Dietary fiber in lentil beans build cholesterolin blood;
• Regular inclusion of lentils in the menu beneficial effect on the state of immunity, genitourinary system, improves metabolism   in the body;
• Will help for constipation   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 intoxication of various origins.

• Lentils can be eaten and with diabetes.   The product is filled with light carbohydrates, which do not increase the percentage of blood sugar. Successfully replaces most cereals and baked goods with diabetics. Plate lentils are most useful for diabetes. She should eat 2 p. / Week.

With diabetes, you can use and. Useful for diabetics is fresh vegetable juice, which improves overall well-being and helps prevent many complications of the disease.

Benefits and harm to the liver

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

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

For women

Lentil grains have isoflavones that prevent the onset and development of malignant neoplasms in the chest. Saved even in heat-treated seeds.

For weight loss.This bean culture is rich in protein, which provides the body with energy for many hours and virtually no fat. In addition to weight loss, 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 helps to achieve the right balance of hormones, improves metabolic processes, which leads to a natural weight loss.

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

Is it possible for pregnant women?During pregnancy, it is important to use the most valuable products. Thanks to folic acid in 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.

With breastfeeding.   The beneficial properties of lentils make it possible to recommend this product for HS. You can include lentils in the menu of nursing mothers after the baby is 2 months old in order to avoid colic and other problems with the tummy.

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

For children

Lentils should be offered to children over 2 years of age. It is better if this bean culture will be part of a multi-component dish and well boiled because the digestive system of a small organism is not yet perfect. For the nutrition of children it is best to use red, yellow and sprouted cereals.
  Children are happy to eat red lentil soup.

What is useful for men?

Eating lentils will be invaluable for men. A natural product helps to cleanse blood vessels, reduce "bad" cholesterol and prevent the development of heart diseases, which often affect the "stronger" sex.

Zinc in lentil beans returns masculine strength, and protein helps build muscle mass efficiently. Thanks to magnesium and potassium, the muscles become elastic.

For those involved in bodybuilding, lentils are an important food product. Croup contains vegetable protein that can be easily digested. The beneficial ingredients of lentil beans help keep your muscles toned.
  Lentils saturate the body with calories for a long time. It should be used before and after training.

Harm

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

• sores;
• gastritis;
• hepatitis;
• problems with the pancreas;
• gall bladder problems.

Lentils, like other legumes, stimulate the formation of gases, therefore, in addition to benefits, it can harm people with dysbiosis, intestinal diseases, and those who suffer from gout. To avoid these problems, legumes need to be served with greens and eat in small quantities.
  In some cases, lentils should be used with caution.

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

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

What is more useful?

Compare the benefits of lentils with other, more familiar representatives of legumes:

• Beans   - A vivid representative of legumes, has many varieties. All of them are similar in chemical composition and nutritional value. Beans are most rich in potassium, phosphorus, vitamin B9, magnesium, and calcium. Unlike lentil kernels, bean fruits contain an important trace mineral selenium. The content of protein and valuable dietary fiber in crops is approximately 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 amino acid composition, however, it loses to lentils in terms of protein and iron. Unlike lentil grains, it does not have isoflavones.

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

Related Content

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. According to its nutritional properties, lentils replace bread, cereals and even meat. Cooking time for lentils is less than other legumes - this is a good advantage, and the content of vitamins and elements does not decrease. 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 a healthy and healthy diet.   The regular use of dishes with lentils helps to strengthen the immune system and increase vitality. Lentil porridge stimulates the metabolism and normalizes the genitourinary system. Cooked lentils retain more than half of the beneficial vitamins and minerals, useful for pregnant women.

Useful properties of lentils. Structure.

Lentils are very rich in vegetable protein and dietary fiber, i.e. soluble fiber. Plant protein is perfectly absorbed by the body. By the content of trace elements, lentils are just 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: groups B, folic acid B9, PP, A, C in seedlings.   One serving of prepared lentils contains an almost daily norm of folic acid. Folic acid or B9 is needed during pregnancy, as well as for the nervous, brain, circulatory and immune systems.
  Lentil soluble fiber improves digestion and intestinal motility, is a good prevention against colorectal cancer.
  For better absorption of iron, which is a lot in lentils, it is eaten with herbs, tomatoes and red pepper.
  Lentils have an important amino acid, tryptophan, which helps the production of serotonin. Those who eat lentils are not at risk of depression. A side dish of whole grain rice with green lentils is a great source of tryptophan, which means it's a good antidepressant.
Lentil dishes are recommended for the following diseases:
  urolithiasis disease; as a preventive measure of cancer - the rectum and chest;
  diseases of the cardiovascular system, anemia;
  diabetes mellitus (blood sugar levels normalize);
  digestive tract problems, including colitis and ulcers.

Lentil calories

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

If we consider the calorie content of lentils, for starters it should be noted that lentils have a very low weight and a small amount is enough to prepare several servings.
  If the calorie content of dry lentils is 323 kcal per 100 grams of product, then boiled lentils have a lower calorie content - only 111 kcal per 100 grams. finished meal. On the side dish 200 gr. it’s more than enough and 222 calories in total, and there is much more satiety on sensations. You can make a dressing, and I water the lentils with pumpkin cold-pressed oil - tasty, nutritious and extremely useful! I cook lentils without salt and I advise you!
  The weight of a full faceted glass of lentils is 210 grams, the usual 200 grams is 170-180 gr. On a note:   210 g in a faceted glass, 30 g in a tablespoon, and 10 g of lentils in a teaspoon.

Lentils for weight loss.

The chemical composition of lentils is saturated with all kinds of trace elements and vitamins - this makes it a valuable dietary product. Thus, the process of losing weight on lentils is even good for your health. You must first study all the indications and contraindications for the use of lentils for weight loss. For information,   how elements work in lentils:
Niacin B3 or PP   actively involved in all processes of fat breakdown;
vitamin anormalizes metabolism and burns calories;
  Lentils are many fiber, which is also good for dieting. The intestines are cleansed without problems.
b vitamins   (there is a lot of thiamine and riboflavin in lentils) reduce hunger and give a feeling of fullness;
potassium   improves blood circulation, helping the body remove toxins and harmful substances;
  There is practically no fat in lentils, but protein and complex carbohydrates are enough for a proper metabolism. Complex carbohydrates   they don’t 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 washed lentils and pour into 2 cups boiling water, cook over low heat under a lid for 15-30 minutes. Depending on the variety. Do not salt! You can salt a little already prepared dish with sea salt.
Lentil dressing olive : 1 tablespoon of olive oil, 2 tablespoons of tomato juice, 2 tablespoons chopped pitted olives, fresh dill to taste. For a serving for losing weight - 1 tablespoon of such a dressing. You can eat as a separate dish, or you can eat it as a side dish, add chicken breast or fish, and greens with vegetables.

Harmful lentils or contraindications.

So useful lentil product, that there are practically no contraindications, but only warnings.
  It is undesirable to eat actively with problems with flatulence, it contributes to gas formation and the appearance of bloating. Although bloating disappears in a couple of days, here's the situation.
  With a tendency to diarrhea, you should also not use lentils and if you are allergic to legumes, which is of course a rarity.

Including lentils in your diet you can normalize the weight and work of the whole organism. You can feel full and at the same time your weight will decrease without loss of vitamins. Losing weight can be delicious and healthy!

Today, lentils are an almost forgotten product that exotic lovers and seekers of new taste sensations occasionally indulge in. However, this was not always the case ...

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 thanks to the total mechanization of agriculture, we tried very hard and forgot about the centuries-old traditions of our people, after which we filled our diet with potatoes, then wheat, and then Coca-Cola with Big Macs ...

Or didn’t they forget, but wisely replaced with more useful and satisfying foods? Hardly ... 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 or slaves, but by all segments of the population - right up to the most noble masters and kings!

In general, we believe that the time has come to recall how useful lentils are, what dishes can be prepared from it, and whether it is worth eating at all.

Chemical composition

The benefits of lentils

Lentils are a whole product that mankind has not yet guessed to clone and modify at the genetic level. Harmful semi-finished products from lentils also do not exist yet. 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 in that there is a lot of vegetable protein in it, which helps to gain muscle mass safely for the cardiovascular system and kidneys.

In fairness, we note that the protein in lentils does not contain all amino acids, therefore, in terms of providing the body with a whole set of amino acids, you cannot rely solely on this product. True, this does not bother vegetarians, vegans, and even little. And in general, it’s not in vain, because lentils are not just a food product, but a truly healing remedy from the “bins” of nature.

Lentils can reduce blood sugar (for diabetics), saturate the blood with hemoglobin (due to the high iron content), and also prevent gastrointestinal tract and urinary system diseases. Even breast and rectal cancer recedes, “noticing” lentils on the horizon. Of course, treating oncology with lentils alone is difficult or even impossible, but as an aid to treatment, this is an excellent option.

At the same time, the greatest effect from the use of lentils will be received by those cooks who, instead of boiling or frying this “cereal,” take it and sprout it. The main thing, after this, is to chew thoroughly everything that is grown ...

Lentil Harm

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

But increased gas formation is not harm, and so is inconvenience. Lentils also have dangerous properties! These include the ability to heavily load the stomach and kidneys, which leads us to conclude that lentils are harmful to 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 it is difficult to consider it an ideal product for weight loss. Although compared with any kind 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 the four “faces” of the same lentil. Only at various stages of maturity. However, despite this, each type of lentil has its own characteristics, both in composition and in culinary properties.

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

Cooking Application

Today, lentils are particularly respected by German, Indian and Chinese cooks. However, in other countries, experienced chefs are happy to undertake the preparation of lentil dishes. After all, the grains of this culture do not require preliminary soaking, they are very malleable and quickly prepare.

CHEMICAL COMPOSITION AND ANALYSIS OF NUTRITION VALUE

Nutritional value and chemical composition "Lentils, grain".

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

Nutrient	amount	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	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 g
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 g
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, Folates	90 mcg	400 mcg	22.5%	7.6%	444 g
Vitamin C, Ascorbic	4.4 mg	90 mg	4.9%	1.7%	2045 g
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 g
Silicon, Si	80 mg	30 mg	266.7%	90.4%	38 g
Magnesium, Mg	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 g
Trace elements
Aluminum, 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	~
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	~
Serine	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   makes 295 kcal.

• Glass 250 ml \u003d 210 gr (619.5 kcal)
• Glass 200 ml \u003d 170 g (501.5 kcal)

Main source: Skurikhin I.M. and other chemical composition of food products. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the application “My healthy diet”.

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The ratio of proteins, fats and carbohydrates:

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USEFUL PROPERTIES LENTIL, GRAIN

Lentils, Grainrich 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, grain

• Vitamin B1   It 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 amino acids. A deficiency of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
• Vitamin B2 participates in redox reactions, enhances color susceptibility with a visual analyzer and dark adaptation. An insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, and a violation of light and twilight vision.
• Choline   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. Pantothenic acid deficiency 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 conversion 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 \u200b\u200bin the blood. An 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, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Inadequate folate consumption during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and impaired development of the child. A pronounced relationship between the level of folate, homocysteine \u200b\u200band the risk of cardiovascular disease is shown.
• Vitamin PP   participates in redox reactions of energy metabolism. Inadequate intake of vitamin is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
• Potassium   It is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, and is involved in the processes of conducting nerve impulses and regulating pressure.
• Silicon   included as a structural component in the composition of glycosaminoglycans and stimulates collagen synthesis.
• Magnesium participates in energy metabolism, the synthesis of proteins, nucleic acids, has a stabilizing effect for membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
• Phosphorus   takes part in many physiological processes, including energy metabolism, regulates the 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 part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, provides the occurrence of redox reactions and activation of peroxidation. Inadequate intake leads to hypochromic anemia, skeletal muscle myoglobin deficiency, fatigue, myocardiopathy, and atrophic gastritis.
• Cobalt   is part of vitamin B12. Activates fatty acid metabolism and folic acid metabolism enzymes.
• Manganese   participates in the formation of bone and connective tissue, is part of enzymes included 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, and disorders of carbohydrate and lipid metabolism.
• Copper   It is part of enzymes with redox activity and involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of supplying human body tissues with oxygen. Deficiency is manifested by impaired 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-Beck disease (osteoarthritis with multiple deformations of the joints, spine and extremities), Keshan disease (endemic myocardiopathy), hereditary thrombasthenia.
• Chromium   participates in the regulation of blood glucose, enhancing the action of insulin. Deficiency leads to a decrease in glucose tolerance.
• Zinc is part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Inadequate intake leads to anemia, secondary immunodeficiency, cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have shown the ability of high doses of zinc to interfere with 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.

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

Vitamins, organic substances needed in small quantities in the diet of both humans and most vertebrates. Vitamins are usually synthesized by plants, not animals. A person’s daily 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 when processing foods.