Legumes, excellent allies for our diet
To fill up with proteins at the table, it is good to opt for legumes such as beans, peas, lentils, chickpeas and beans. Returning to an ’ correcting feeding, the Lockdown many people have taken eating habits that have also compromised the line and the state of health, that’s why it will be absolutely a benefit for our body and our mind.
When to eat legumes
They are very versatile in the kitchen and you can buy fresh or dry, to prepare delicious recipes such as meatballs, hummus but also consume them so alone, or in accompaniment to pasta, rice or other proteins (meat or fish) or cheeses.
Legume -based flours are also very versatile and can be used for other creations such as omelettes or meatballs (the best known are chickpea flour or lupine flour).
They are excellent allies for our diet because they also contain antioxidants that contrast free radicals and early aging.
What they contain
But they also contain carbohydrates, vitamins of group B, zinc, copper, manganese, magnesium, potassium and iron. They are also very rich in fiber that reach the colon and nourish the microbial flora inside which there is our immune system.
When you want to lose weight, they are very important to be included in the diet since the fibers of which they are composed are very satiant and therefore help to reduce caloric income and to encourage weight loss.
In addition, they regulate blood sugar levels by improving insulin sensitivity.
Even if the consumption of legumes is highly recommended, you don’t have to abuse it Because, in addition to containing many positive and good substances for our body, they also contain phytic acid or fitati which are anti -nutrients that make it difficult to absorb these nutrients and, over time, this can cause nutritional deficiencies.
Just to reduce the amount of breath, it is good to soak the legumes even up to 16 hours in water and half a teaspoon of sodium bicarbonate (by changing the water several times).
In this way, they will be held at bay annoyance caused by eating legumes such as swelling.