Lentils are an annual plant in the cereal family. There are many types.
This is one of the earliest known plants, and archaeologists have found it in many of the Bronze Age buildings. The ancient Egyptians prepared a variety of foods from lentils and baked bread. In ancient Rome lentils were very popular, including as a medicine.
Lentil composition and calorie content
|Calorie content per 100 g (depending on the species)||101 – 286 kcal|
The benefits of lentils
Lentils contain a large number of trace elements: calcium, magnesium, potassium, phosphorus, iron, as well as omega-3, omega-6 fatty acids, which affect skin and hair health, immune system.
Lentils contain a large amount of protein, which can be easily absorbed by the body. In terms of nutritional value, it is not inferior to bread, cereals and to some extent meat. So it is a great food for athletes and vegetarians as well as during fasting.
Lentils contain less fat than peas and are useful in nutrition. It also promotes metabolism, which allows you to lose weight faster. The fiber in it reduces hunger and improves digestion.
This grain is very useful for pregnant women, because lentils have a lot of folic acid – up to 90% of the recommended daily allowance. Folic acid accelerates fetal growth.
Lean magnesium and potassium are essential for the proper functioning of the heart and nervous system. This makes it an undesirable product for people suffering from heart disease.
To improve the absorption of iron from these grains, the food is served at the same time serving fresh vegetables rich in vitamin C – tomatoes, herbs. Iron promotes blood clotting and helps fight anemia.
Lentils contain isoflavones, which reduce the risk of breast cancer.
This grain helps to lower blood sugar, so it is recommended for diabetics to eat.
Lentils should not be eaten raw, as this can cause poisoning. The raw material contains easily neutralized toxins by soaking the beans in water or any heat treatment – fascin and follolunate.
– People who suffer from gout or are exposed to this disease should limit lentils. It contains a substance called purine. When dehydrated, uric acid is released, and high levels can lead to gout. It should also be noted that the product may cause discomfort in the stomach and digestive tract, so it is not recommended to eat lentils when aggravating gastrointestinal diseases, and it is recommended at night. Alexander Voinov, nutrition and safety consultant in the WeGym Fitness Club chain.
The use of lentils in medicine
Lentils can be an essential part of the diet of athletes, vegetarians and fasting people as they can easily replace almost all protein.
Lentils are classified as dietary foods. It prevents fast carbohydrates from entering, thus preventing you from eating too many calories. High levels of fiber allow you to maintain long-term satisfaction and prevent hunger attacks. Various trace elements contribute to the acceleration of metabolism, which helps to lose excess weight better. Lentils in the diet are recommended to be mixed with other foods: legumes, meat, dairy products, vegetables and fruits, the diet is varied.
Using lentils in cooking
Lentil dishes are very popular, they are cooked slowly, in the oven and in the oven, they do not require much cooking experience.
This diet is ideal for both lunch and light dinner.
|Red lentils (or other fast-ripening)||200 g|
|Tomato Victory||1st. A spoon|
|Rice round||2 tbsp. Spoons|
|olive oil||1 teaspoon teaspoon|
Peel a squash, grate it and grate it in olive oil. Add tomato paste, stir. Cook lentils and rice in boiling water (to cover two fingers, perhaps more) and cook over low heat for 15 – 20 minutes. Add spices, onion and tomato paste, bring to a boil. Sprinkle with herbs before serving.
Unusual lentil meatballs can replace the main dish, as well as a side dish or meatballs. You can add Indian curry spice, Georgian sunli hops, or light pepper and salt – everything is done.
|Groundwater walnuts||2 tbsp. Spoons|
|Chicken eggs||1 pc.|
|Crackers ground||2 tbsp. Spoons|
|Vegetable oil||To fry|
Wash lentils and cover with water, cook until soft. Mix until smooth or crisp. Cut garlic, add bread crumbs, spices and eggs, mix with mashed potatoes. Create meatballs with wet hands. Drizzle in vegetable oil or bake at 180 degrees for 15 minutes. Serve with spices.
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How to pick and store lentils
Lentils are sold in dried and canned form as well as in powder form.
There are many types of lentils, the most common being brown, red, bluegrass, and pea. Brown lentils are very popular, red lentils ripen faster than others. The beluga species has very few black seeds resembling caviar. The most fragrant lentils – Pee, cook longer than others, but keep their shape and do not fade, ideal for beautiful salads. Vegetarian bread and cheese are baked from lentil flour.
When choosing a canned food tin, you should pay attention to the expiration date, composition and appearance. It should not be damaged. The total grain size should be more than half compared to the liquid.
Dried lentils in packages have been stored for about two years. When buying, you need to check the accuracy of the grains and the absence of parasites in the package.
Canned and canned lentils are kept in a dark, dry place at room temperature.