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Бобовые, которые стоит включить в свой рацион

Бобовые, которые стоит включить в свой рацион

Известно, что фасоль и другие бобовые являются отличной альтернативой мясу, так как все они богаты белком, хотя и растительным, а также содержат целый ряд витаминов, минералов и микроэлементов.
Все бобовые очень полезны для здоровья, так как способствуют стабилизации уровня сахара в крови, снижению уровня холестерина и увеличению количества здоровых бактерий в кишечнике. Давайте рассмотрим их виды и разберем, чем же они так хороши.
Источник: healthandfitnessicu.org/7-healthiest-beans-grains-

Источник: healthandfitnessicu.org/7-healthiest-beans-grains-

Нут

Нут является отличным источником белка, клетчатки и фолиевой кислоты, если заменить им мясо или хотя бы включать его в рацион несколько раз в неделю, то можно избавиться от лишнего веса, а также избежать некоторых заболеваний сердечно-сосудистой системы, избавиться от холестерина низкой плотности, который считается «плохим», а также восстановить правильную работу кишечника.
В одном стакане нута (164 гр) содержится: 269 калорий,14,5 грамма белка, 12,5 р гр пищевых волокон, 71% дневной нормы фолата (витамина В9), 84% марганца, 29% меди, 26% железа.

Чечевица

Чечевицу называют королевой бобовых, из нее можно приготовить разные блюда, от салатов, до супов. С ее помощью можно нормализовать уровень сахара в крови, улучшить здоровье кишечника, избавиться от «плохого» холестерина, увеличив при этом «хороший».
В 164 граммах чечевицы содержится 230 калорий, 17,9 граммов белка, 15,6 гр пищевых волокон, 90% дневной нормы витамина В9, 49% марганца, 29% меди и 22% тиамина или витамина В1.
Источник: fotos.etrr.com.br/healthy-bean-salad

Источник: fotos.etrr.com.br/healthy-bean-salad

Горох

Горох один из самых распространенных и доступных видов бобовых. Он также богат растительным белком. Гороховая мука, как и сам горох, способна снизить уровень сахара и триглицеридов в крови. Горох может также стать источником здоровых бактерий, таких как Lactobacilli и Bifidobacteria.

В одном стакане или 164 граммах гороха содержится: 125 калорий, 8,2 гр белка,8,8 гр пищевых волокон, 24% дневной нормы витамина В9, 22% маркганца, 48% витамина К и 30% витамина В1.

Фасоль

Фасоль, пожалуй, самый распространенный вид бобовых. Из нее можно приготовить множество самых разнообразных блюд, и она встречается в рецептах многих кухонь мира.
Фасоль, как красная, так и белая, является прекрасным источником клетчатки, белка, способна снизить уровень сахара в крови и способствует снижению веса.

В 164 граммах фасоли содержится 215 калорий, 13,4 гр белка, 13,6 гр пищевых волокон, 23% дневной нормы витамина В9, 22% марганца, 20% витамина В1, 17 % меди и железа.

Черная фасоль

Черная фасоль больше распространена в странах Центральной и Южной Америки, но, при желании, ее можно найти и у нас в магазинах. Черная фасоль имеет более низкий гликемический индекс, а значит, более полезна для людей, страдающих сахарным диабетом.

В стакане черной фасоли содержится 227 калорий, 15,2 гр белка. 15 гр пищевых волокон, 64% дневной нормы витамина В9, 38% марганца, 28? Витамина В1 и 20% железа.
Источник: recipeler.com/are+lentils+beans.html

Источник: recipeler.com/are+lentils+beans.html

Соевые бобы

Соевые бобы более популярны в странах Азии, где из них готовят множество различных блюд, из которых самым популярным у нас является тофу. Несмотря на многочисленные нападки, соевые бобы очень полезны для здоровья, т.к. содержат большое количество антиоксидантов, называемых изофлавонами. Этот вид бобовых особенно рекомендуют женщинам в период менопаузы, т.к. изофлавоны сои являются фитоэстрогенами, уровень которых снижается у женщин в этот период жизни. Помимо этого, как и другие бобовые, соя полезна для правильной работы сердца, ее рекомендуют для стабилизации артериального давления и уровня холестерина.

В 164 граммах соевых бобов содержится: 298 калорий, 28,6 гр белка, 10,3 га пищевых волокон, 71% дневной нормы марганца, 49% железа, 42% фосфора, 41% витамина К, 29% витамина В2 и 23% витамина В9.

Несмотря на всю пользу, бобовые культуры являются самыми недооцененными, а ведь они могут значительно улучшить состояние здоровья, так что обязательно включайте их в свой рацион и будьте здоровы!
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