home Audience 1 Lentils and their beneficial properties. What is the mechanism of action of lentils for weight loss? Is it possible to gain weight from lentils?

Lentils and their beneficial properties. What is the mechanism of action of lentils for weight loss? Is it possible to gain weight from lentils?

Unfortunately, dishes from lentils, which have beneficial properties to reduce nervous excitability, blood glucose levels, increase, improve heart function and vascular tone, help with weather dependence. The plant belongs to the legume family. A pair of seeds are formed in the pod, which is more correctly called a bean.

History of a useful plant

Lentil soup was prepared at the court of Ramses II, and lentil bread was placed in funeral burials. A lot of lentils were consumed within Egypt, they were exported to Rome and Greece, where they served as the staple food of the common people.

From the Mediterranean, lentils ended up in Lithuania. And then, as is known from the chronicles of the monks of the Kiev Pechersk Lavra, it appeared in Russia in the fifteenth century. Later it was replaced by other grains and legumes, but for quite a long time it was used to prepare various dishes of soldier’s cuisine.

The herbaceous plant is common in countries with temperate and hot climates. Such as modern India, countries of Europe, North Africa, Asia. In our country the most favorable climate in the Volga region, in the south of the European part.

Depending on the size of the seeds, a large-seeded variety is distinguished; after appropriate processing, it goes on sale.

The small-seeded variety, together with green mass and straw, is used as animal feed.

Harvesting begins when the pods at the bottom and middle of the plant reach maturity, top level ripens during storage.

Unpeeled lentils are the most delicious, since a lot of the beneficial properties are concentrated in the shell. Other varieties are distinguished by their ability to be completely boiled.

Composition and calorie content of lentils

The calorie content of 100 g of lentil seeds is 295 kcal, with the proportion being up to 60%, proteins 30%, the rest fats. In terms of content, they are the leader of the legume family. Compared to peas, they have the beneficial property of boiling well and having a pleasant taste.

Lentil seeds are beneficial for containing B vitamins:

B3 (niacin, vitamin PP), important element oxidative reactions in cells. A nicotinic acid necessary for more complete absorption of vitamin C, it enhances its therapeutic effect.
B1 (thiamine), important for maintaining heart health, nervous system, gastrointestinal tract.
B2 (riboflavin), involved in the creation of red blood cells, is necessary for reproductive functions And thyroid gland. Improves the appearance of skin, nails, hair.

Macroelements are represented by potassium, phosphorus,. Lentils contain a lot of copper, which is especially useful female body. In addition, silicon, iron, manganese.

Even after heat treatment, lentils retain quite a lot of beneficial properties.

What diseases are treated with dishes made from lentil seeds?

ABOUT medicinal properties The Roman Aesculapians knew lentils. They were convinced that by eating various lentil dishes every day, the patient became calmer and more balanced.

Lentil porridge stimulates metabolic processes and increases the body's defenses.

Decoctions are used in folk medicine for stomach disorders. A liquid decoction helps with constipation. Thick is recommended for diarrhea, loose stools. Decoctions have diuretic properties.

Regular inclusion of lentil seed dishes in the diet is useful for preventing the formation of liver diseases.

If the body is sensitive to weather changes, magnetic storms As a rule, acidity decreases gastric juice. On such days it is better to avoid eating meat, fatty, spicy food. It is better to prefer porridge made from lentils, peas, beans, turnips, rice, buckwheat. It is also useful to prepare these dishes on the eve of an unfavorable weather change.

Lentil flour mixed with egg yolk has healing properties and quick healing of wounds. Mix it in equal parts with butter, it is possible to effectively eliminate the consequences.

Benefits of sprouted seeds

As you know, what a sprout needs first of all is its nutrition and reserve of strength to hatch. During germination, a complex biochemical reaction occurs. As a result beneficial features lentil seeds increase many times over.

How to sprout lentils:

Wash the seeds and place on a shallow wide dish. Pour a little warm water so that they are completely submerged.
After a day, rinse thoroughly, place in the same container, cover with a loose natural fabric (cotton, linen, gauze folded several times). Place in a cool place, but with diffused light. For example, on a windowsill.
Over the next 24 hours, sprinkle the germinating lentil seeds with water every few hours, maintaining the required level of humidity. You can carefully rinse 1-3 more times without damaging the delicate sprouts.
If the length turns out to be insufficient, continue germination for another day, not forgetting about moistening and washing.
When the length is sufficient, rinse again. Store lentil sprouts in the refrigerator.

Sprouted seeds are useful to eat as an independent dish, as well as add to salads.

Lentils for weight loss

The lentil diet is useful for reducing weight up to three kilograms per week. An indispensable condition during the diet is to drink up to 1.5 liters of clean water during the day.

To achieve results, you will have to slightly limit your diet. Menu options for breakfast, lunch, dinner are presented below:

bread sandwich whole grain with butter and a slice of ham;
a couple of toasted pieces of bread, low-fat cottage cheese, 100g honey;
50 g muesli, 150 low-fat yoghurt, pear.

a bowl of thick lentil soup;
lentil cakes 200g;
2-3 lentil cutlets;
mixture of boiled lentils with mashed potatoes 300g.

Lentil soups

Simple soup. Sort out 1 cup of seeds, cook in 1 liter of water over low heat until they become soft. Add 2-3 slices, sprinkle with herbs.

Cream soup. Sort out 0.5 kg of lentils, rinse, add 1.5 liters of water. Cook, adding unchopped carrots and roots. When the seeds and vegetables become soft, remove the vegetables and pour a little broth into a separate bowl. Grind the lentil seeds with the broth, diluting the puree to the desired thickness if necessary. Let the soup boil, add 100g cream, 2 egg yolks, 50g butter.

Lentil cutlets

Boil 250g of seeds, pour part of the broth into a separate bowl, mashing the contents to obtain a puree of the required thickness. When it cools down, add 50g of flour, spices, mix. After forming cutlets, fry on vegetable oil.

Healthy flatbreads

Pour 200g of lentils with warm water for 1-2 hours until they swell. Boil until softened, mash the puree. Add egg, 1-2 tsp. flour, chopped onion. Form into flat cakes and bake in the oven.

Contraindications and harm of lentils

The plant belongs to the legume family, so cooked foods increase gas formation.

You should not abuse this useful product in case of joint diseases, gout, dyskinesia, or impaired motility of the biliary tract.

Legumes of any variety are prohibited for cholecystitis (inflammation of the gallbladder).

Modified: 02/18/2019

Legumes are the perfect combination vegetable protein and vitamins. Of all the variety of beans, lentils are considered a feminine product.

How are lentils beneficial for women and pregnant women?

Eating this product will not only help you get rid of various diseases, but also solve some typically female problems.

Composition and calorie content

Lentils are among dietary products. This legume is notable for the fact that it contains high concentration vegetable protein: 100 grams of boiled lentils contains approximately 25 grams of protein plant origin. Moreover, the product has low fat content. Nutritionists have calculated that in order to get the daily requirement of protein, a person can completely replace meat with boiled lentils.

This will not negatively affect the health of the body, but it will improve the digestion process, since plant protein is known to be absorbed better than protein of animal origin. The composition of this variety of beans will allow you to find out how lentils are beneficial for women. Lentils contain everything necessary for the body vitamins and minerals:

Omega-3 and omega-6 unsaturated fatty acids;
Soluble fiber;
Folic acid;
Vitamins of group B, A, PP and E;
Microelements (iodine, manganese, zinc, copper, selenium, chromium, phosphorus).

The presence of lentil dishes in the diet will make a woman’s menu more balanced and nutritious. Despite the fact that lentils are a very filling product, their calorie content is not too high. 100 grams of boiled beans contain 110 kcal.

Types of Lentils

Currently, humanity knows 10 different varieties of lentils. And although they practically do not differ in taste, each type of legume has a unique set of beneficial properties. How are lentils of one type or another beneficial for women?

Brown lentils. It has a characteristic nutty taste, ideal for making soups and casseroles. Improves the condition of the body in case of bone and muscle injuries, tuberculosis and lung diseases;
Red lentils. It has a very piquant taste, boils quickly, and therefore is often used for making pureed soups. Contains a lot of protein and iron, indicated for anemia;
Green lentils. Represent unripe fruits, which keep their shape well after cooking. Green lentils are especially useful for hypertension, cholecystitis and pyelonephritis, as well as rheumatism.

Benefits of lentils for women

Nutritionists emphasize that to preserve women's health Lentils should become a permanent product on every girl’s table. The properties and benefits of lentils for women are explained unique composition, which includes components that provide:

Prevention of breast cancer;
Reducing symptoms of menopause;
Confrontation severe stress and depression;
Normalization of blood sugar;
Prevention of heart and digestive tract diseases.

One serving of boiled lentils contains about 90% of the daily requirement of folic acid, which is especially necessary for pregnant women for normal fetal development. What other benefits are lentils for women? Due to the high content of soluble plant fibers in beans, representatives of the fair sex often use lentils for weight loss. Even a small portion of this product can quickly saturate the body. In addition, lentils do not cause sharp jump insulin levels, which means that the feeling of hunger will not bother you very soon. Daily use Lentils improve digestion, helping to avoid constipation, which is often encountered by those losing weight when switching to a less varied and low-calorie diet.

Contraindications

Lentils are environmentally friendly and nutritious product. However, some categories of women are not recommended to include it in their menu. This primarily applies to those who suffer from gastrointestinal diseases, gout, as well as stones gallbladder or kidneys. It is also worth noting one important feature lentils. Too much frequent use This legume reduces the absorption of calcium, iron and zinc in the body, so nutritionists recommend eating it no more than 3 times a week.

The benefits and harms of lentils are in disproportionate proportions. Dishes made from this legume provide an invaluable service to the female body. IN in rare cases it may be contraindicated for health reasons. But for the most part, lentils are a product that should be on the table at least once a week.

Since ancient times, Asian peoples have cultivated lentils not only as a food crop, but also as a medicinal plant. It is also mentioned in Russian herbal books. Traditional medicine has long paid attention to its healing properties.

It contains a rich complex of vitamins and minerals that can support women's health.

It is believed that frequent consumption of lentils can prevent cervical cancer. Active plant components isoflavones prevent the development of breast tumors.

B vitamins, calcium and tryptophan are involved in nervous regulation. Lentils have a mild soothing effect. She helps cope with unpleasant symptoms during menopause.

A serving of lentils satisfies 90% of an adult’s daily requirement for folic acid. This product is indispensable for pregnant women. It is quite well absorbed by the intestines. Rarely causes discomfort that occur after eating legumes. Lentils promote correct formation nervous and vascular system of the fetus.

What diseases does it treat?

nervous disorders;
kidney stone disease;
constipation (which is especially important for pregnant women);
inflammation of the gastrointestinal tract.

Lentils also help normalize carbohydrate metabolism, therefore can be used to prevent diabetes mellitus.

Reducing bad cholesterol levels helps normalize work reproductive system. Lentils are useful for disorders menstrual cycle. Has a beneficial effect on conception and pregnancy.

Use for weight loss

Lentils contain a large number of protein (24%) and lots of carbohydrates (49%). But basically it's slow carbohydrates, which are converted into energy gradually. After eating lentil dishes, a person does not leave the feeling of fullness for a long time.

This product provides the body with highly digestible protein. Therefore, for dietary purposes, lentils can be used to replace meat dishes, thereby reducing fat consumption.

IN legume crop a lot of plant fibers that are necessary for normal digestion. Healthy gut- this is a pledge correct exchange substances. Including lentil dishes in the diet helps normalize weight.

What are the benefits of red, green, yellow and black lentils?

By chemical composition different types lentils are not very different.

Red– one of the richest in iron content. Therefore, it is often used to prevent anemia.
Green lentils better for the intestines. It has more fiber. Accordingly, it is better suited for the prevention of constipation. Green beans have the richest taste, so lovers of this type of product much more often prefer them.
Yellow lentils- this is not any special type, but an ordinary green one, peeled from the shells. Together with the upper films, the beans lose part minerals. But this type of lentil is preferable for cooking quick dishes. Yellow beans cook faster, while maintaining their taste.
Black lentils more often used for salads. It is also very useful in sprouted form. Its sprouts contain a lot ascorbic acid, therefore it is recommended to use it to prevent colds.

Contraindications for use

Contraindications to the use of lentils may include: inflammatory diseases intestines associated with impaired motility. Fiber creates a favorable environment for the development of normal flora. But if there are problems with patency, then swollen plant fibers can, on the contrary, provoke gas formation, bloating and colic. Therefore, it is better to avoid legumes during an exacerbation of the disease.

Lentils provoke increased bile formation. Bile promotes the absorption of food. However, its excessive separation is not desirable against the background of poor conductivity of the excretory tracts. Lentil consumption should also be limited if you have gallstones.

Top 5 best recipes

Lentils are multifaceted.

You can prepare a huge number of dishes from it:

dietary side dish;
delicious creamy soup;
porridge;
pate;
cutlets, etc.

Lentils can simply be stewed with meat or vegetables, or added to a cold salad.

Lentil porridge

The cooking time for lentil dishes depends on the type and size of beans. Therefore, we will not indicate a specific period. We advise you to follow the manufacturer’s recommendations, those that are usually written on the packaging.

Lentil porridge is very nutritious and tasty. It satisfies the feeling of hunger for a long time. To prepare it you will need a minimum of ingredients.

Boil a glass of lentils in salted water. This amount of beans will require twice as much liquid. First, bring the contents of the pan to a boil, then reduce the heat. Leave the lentils to simmer over low heat until completely cooked.

Pour vegetable oil for frying into the bottom of the pan. Warm it up. Fry one grated carrot and diced onion. Add a couple of chopped garlic cloves, a little sugar and salt to the mixture.

Remove vegetables from pan to paper towel. When the excess fat has drained, mix the onions and carrots with boiled lentils. Before serving, season the porridge with butter to taste.

Lentil cutlets

To prepare this dish, you do not need to boil the lentils in advance. It just needs to be soaked overnight and can be used the next morning.

Pass two glasses of prepared beans through a meat grinder. Chop the onion head in the same way and add it to the minced meat. Break one egg into the mixture for stickiness. If the minced meat turns out too liquid, you can add a little flour.

Salt and pepper, sprinkle the mixture with your favorite spices. Heat the oil in a frying pan. Forming cutlets. Place them in a heated bowl and fry on both sides until cooked.

Soup

For this dish you will need 350 g of meat, pure pulp without bones and fat. Cut it into 2x2 cm cubes. Pour a little vegetable oil into the bottom of the pan. Fry the meat until a crust appears.

Pour 1.5 liters of water into the pan. Peel about 1 kg of potatoes. Coarsely cut into cubes and add to the boiling stew. Cook for 10 minutes under the lid.

We wash 350 g of lentils and put them in a common bowl. In a separate frying pan, fry two finely chopped onions and one carrot in oil. Pour vegetables into boiling soup. Squeeze three cloves of garlic there. Place three bay leaves and add salt and pepper.

Cook until done. Decorate the hot stew with fresh herbs.

Cream soup

In a deep frying pan, fry randomly chopped onions and carrots (one piece each), three cloves of garlic and one tomato in vegetable oil. Add a spoonful of tomato paste to them.

Then put two chopped potatoes and a glass of lentils into the pan. Add water to make a thick soup. Cook until done. Season with salt and your favorite spices. Grind with a blender to a homogeneous puree.

Lentil stew with chicken

Amazing tasty dish requires about an hour of preparation. Pour oil for frying into a thick-bottomed pan. Simmer 4 chicken drumsticks in it until golden brown.

Remove the meat and replace it with three chopped onions. Fry it well. Add 3 chopped tomatoes to it. Pour half a liter of mixture chicken broth. Place pre-fried chicken legs. Cover everything with a glass of lentils, season with salt and leave to simmer over low heat until fully cooked.

The benefits of lentils for a woman’s body are invaluable. Diversify your menu with this delicious legume. Cook with pleasure and improve your health.

Greetings friends! Lentils are rightfully called the queen of legumes. Its emergence dates back to ancient times. Nowadays, lentils are also known, but not so in demand. Most often used by vegetarians and lovers of healthy eating. IN ancient Rus' Lentils were in great demand and were present almost every day in the diet. It was used to cook delicious porridge, soup, stew, and bread and rolls were made from flour. India, one of the countries where lentils take pride of place in national cuisine. This is explained by the unique composition of lentil grains, which can replace meat and potato dishes. Ancient healers used it in healing recipes. Perhaps it’s worth finding out in more detail what the benefits and harms of lentils are, and where they are used. This may come as news to some, but lentils are widely used in food production: confectionery, sausage, as a coffee substitute. Therefore, without knowing it, we use lentils in foods as additives.

Lentil lovers probably know the benefits and harms, but those who are new to such information will undoubtedly find it useful.

First and important point, there is the fact that legumes easily replace meat, and often surpass it in the quality of absorption. This is a powerful argument for fans healthy food. Another important advantage is its purity of cultivation, that is, it does not absorb agricultural chemicals, and therefore does not contain toxins and nitrates. Thus, its purity and benefits to our body are quite valuable. Lentils are a rich source of vegetable protein and an indispensable product for gaining muscle mass. Various amino acids needed full health, are part of it.

The required amount of fiber leading to normal operation gastrointestinal tract. Folic acid, in great content, has a positive effect on brain activity and nervous system, relieves irritability. The composition of lentil grains is rich in vitamins A, C and group B, PP. A huge number of macro- and microelements are an integral part of the benefits of grains. Calorie content is 300 kcal per 100 g of product.

Table. Content of macro- and microelements in 100 grams of lentils.

Beneficial properties of lentil cereals

Beneficial properties of lentil cereals Valuable information about lentils, benefits and harm will be of interest to all lovers proper nutrition. Its properties will be the envy of many legumes. Its function is to heal and strengthen the mechanisms of our body. It is important that during any processing of grains, be it cooking, canning or drying, useful material remain in it fully without loss. Helpful Actions, which performs:

Copes with weak immunity, preventing the development harmful bacteria. All thanks to the extensive content of microelements.
, and the iron content creates conditions for normal hematopoiesis, which is extremely important in the presence of diabetes.
Instantly soluble fiber, contained in grains, improves metabolic digestive processes and has a gentle effect on intestinal functions. Relieves constipation and irritable bowel symptoms. Warns malignant tumors in the intestines.
Improves the functioning of the genitourinary area.
There is a high probability of considering it as a preventive measure oncological diseases. All thanks to the substances contained in isoflavones and folic acid. They are able to suppress the further spread of malignant tumors.
Vitamin B1 will cope with heart dysfunction and improve the condition of the liver.
Improvement metabolic processes Iron and magnesium contribute.
Vitamin B2 will reward healthy hair and nails, and thyroid normalizes its work.
Sprouted grains provide similar benefits. Thanks to the organic iron content, it is possible to increase hemoglobin, and a sufficient level of vitamin C will prevent viral infections.

Benefits for children. Children can get additional benefits from lentils. It will serve as an additional stimulant to their health. Doctors recommend introducing lentil dishes into the diet after a year and older. Lentils are considered healthy and necessary for babies because they do not contain harmful chemicals. The green variety will suit them. The vitamin C content in it will help the child gain weight faster, strengthen bone tissue and strengthen protective functions body.
The main fact of lentil cereals for a child’s health is the absence of allergens. You can safely introduce it into your baby’s diet.

The main fact of lentil cereals for a child’s health is the absence of allergens. You can safely introduce it into your baby’s diet.

Benefit for women. Groats, useful prevention against breast cancer, thanks to fiber, folic acid and phytoestrogens (strong antioxidants). Phytoestrogens are able to reduce hot flashes during menopause, normalize blood pressure, and slow down the aging of the body. Folic acid is an essential element during pregnancy. One serving of lentil dish will fill your daily requirement. As a pleasant addition, women will notice cleansing of their facial skin and a more even tone, it will become radiant, and their weight will noticeably decrease. The content of the amino acid tryptophan, which can degenerate into serotonin (the hormone of happiness), helps cope with PMS attacks and reduce painful sensations during menstruation, recover during lactation.

Benefits for men. Men with sexual dysfunction can benefit from red lentils in combination with drug treatment. The grains will relieve prostatitis and inflammatory processes. Cereals help strengthen small vessels on the genital organ, for optimal saturation with blood, which is why a full erection occurs.

Lentils great product, leading to a rapid increase in muscle mass, this is facilitated by the protein in the composition. Professional athletes are aware of this and use it with pleasure.
In addition to the beneficial properties of lentils described above, its abilities do not end there.
The minimum amount of fat, 1.5 g per 100 g of product, will help protect against excess weight. And carbohydrates (50 g) and protein (25 g) will easily fill you up even in a small portion.

The benefits of lentils for weight loss

World nutritionists confirm that lentils are an irreplaceable product that is easy to lose overweight. The result is helped by the fibrous structure, which is capable of acquiring the required volume in the stomach due to contact with liquid. The main benefits of losing weight: cereals low calorie content, with a high protein content, which has a positive effect on intestinal functions and normalizes regular bowel movements.

Types of Lentils

Nature often surprises with its diversity and here offers you to choose a palette for yourself. There are three types of lentils: red, black and green. Whichever one you choose, don’t worry, each one has beneficial healing qualities. All types are capable of fighting cancer.
Green lentils. The green variety is recommended more for problems: Bladder, heart and blood vessels, to lower blood sugar, gastrointestinal tract.

Green grains help improve blood formation and brain function. Leads in potassium content and vitamins C and A. To strengthen it useful qualities, consumed with other cereals, for example, buckwheat, rice, sprouted wheat grains.

Red will surprise you with its delicate and aromatic taste. It will help in the fight against anemia and treatment of the hematopoietic system.

Black is also not inferior in useful qualities. Plus her in quick cooking, just twenty minutes is enough and the dish is ready. Besides:

gets rid of bad cholesterol
relieves inflammation, normalizes blood pressure
regulates the functions of the genitourinary organs
stimulates the heart
intestinal peristalsis accelerates.

Due to the variety of lentil varieties, its benefits can satisfy even picky consumers.

Sprouted lentils, benefits

Sprouted grains of various cereals, including lentils, have pronounced qualities that bring health to the body. Because during the germination period, the grain is activated in full force, making it possible for a strong and healthy plant to be born. As a result, during this period, grains have an increased concentration of nutrients.

To germinate the grains, you should wash them and place them on a plate. Pour warm water on top and cover with gauze, leave for a couple of days, change the water once a day. The likelihood of sprouts appearing faster will be on the sunny side or simply in the warmth.

Sprouted grains will come in handy in vegetable salads or sandwiches.
Diabetics will especially benefit from them; the grains lower blood glucose. Nursing mothers will benefit from improving the composition of milk and digestion. Changes will become noticeable in positive side, as sleep and psychological state, get rid of depression.

Dosage of lentil grains, compatibility with other products

To get full benefit, necessary elements from lentils, a sufficient daily intake is 200 grams.
The most common recipes: porridge, salads, casseroles, stews, snacks. It is easily used as a side dish for meat, with chicken and beef. Easily goes with vegetables and mushrooms. There are known recipes for hummus made from lentil grains and pies. Diversity culinary dishes from lentils you will be pleasantly surprised.

Anyone familiar with lentils knows that it takes a lot of time to prepare. It’s easy to speed up the process if you pour the cereal into boiling water.

How to lose weight with lentils

You will have to stay on such a diet for one to three months, depending on your goals in kilograms. There are two diets: classic and strict. With the classic one, lentils should be used to replace lunches and dinners. Avoid fried, flour and sweet foods. You will get the expected effect without a doubt.

A strict diet implies a complete replacement of all dishes without exception with lentil ones. Such a method, of course, will be more difficult, but it will justify the intended results. The duration of the diet is exactly seven days, during which there is a chance of losing up to three kg.
If you are not ready for such measures, try to start eating just lentils for at least one day a month.

Cooking lentils (recipe suitable for diets)

To simply boil the cereal, you should soak it for a couple of hours in advance (the red variety does not need soaking). Next, take one part of the cereal and two parts of water (preferably boiling water), cover with a lid and let it cook over low heat for half an hour.

Harm of eating lentils

Lentils are no different from legumes; they also cause excessive gas formation in the intestines. Therefore, people suffering from gastrointestinal diseases need to control its consumption or avoid it altogether. Fresh greens will help reduce discomfort if you add them to lentil cereal dishes. It is not recommended for use by people with gout, dysbiosis, gallbladder problems and bladder stones.

Now, knowing about lentils, benefits and harm, it is easy to agree with its admirers; it deserves to be called the “queen” of legumes. Its incredible beneficial qualities can please any generation. Include this food in your daily diet and good health will be a reward. Be healthy!

Lentils have long been known for their taste. But few people know exactly what benefits and harms this legume brings to the human body. Before you start using lentils in your diet or using them for cooking various recipes beauty, it is necessary to carefully study the nuances of its application.

Table: composition of lentils

Element	Content per 100 g of product
Vitamin A	5 mcg
beta carotene	0.03 mg
Vitamin B1	0.5 mg
Vitamin B2	0.21 mg
Vitamin B9	90 mcg
Vitamin B5	1.2 mg
Vitamin E	0.5 mg
Vitamin PP	5.5 mg
Calcium	83 mg
Potassium	672 mg
Magnesium	80 mg
Sodium	55 mg
Phosphorus	390 mg
Iodine	3.5 mcg
Iron	11.8 mg
Fluorine	390 mg

Product benefits

The product is a source of valuable vegetable protein, which is easily absorbed by our body.
This legume contains a lot of iron. One serving provides 90% daily norm this microelement.
Lentils are one of the leaders in vitamin B9 content, which is necessary for the production of hemoglobin.
This product contains coarse insoluble fibers that normalize intestinal function.

Table: comparison of lentils and peas by nutritional value and calorie content

Video: beneficial properties of lentils and their combination with bell peppers

There are five varieties:

red;
yellow;
green;
brown;
black.

Red or orange

Red lentils are also called orange lentils. The color of the product is determined high content gland. In addition, this variety is rich in potassium. Including red beans in the diet helps improve brain activity and normalize the functioning of the human nervous system. The product does not have a shell, so it cooks quickly.

Green

Green (French) lentils lead among other types in their healing properties, since it contains greatest number fiber. In fact, it is unripe beans. This variety is indicated for intestinal problems and to reduce sugar levels. The green variety takes longer to cook than others.

Yellow

Yellow lentils are green grains freed from the shell. This product retains all the healing qualities of the previous variety, but contains slightly less fiber.

Brown

Brown lentils are the most common in cooking. These are the same beans as green beans, but already ripe. They retain the beneficial properties of the product.

Black

Black lentils were first developed in Canada. This variety is the most aromatic, and when cooked it retains its shape and color. It is superior to its counterparts in protein content, therefore it is considered more nutritious. The color of the product is given by a special pigment with antioxidant properties.

Black lentils look like black caviar, for which it received the name “beluga”

Sprouted grain

Seedlings also have amazing properties. The grain becomes alive, the content of vitamin C in the product increases. The sprout will be useful to everyone, but in small quantities.

Tip: eating 50 grams of sprouted beans per day will be useful for people suffering from low immunity.

Sprouted lentils are especially useful because they retain all their beneficial properties.

Which type is the most useful?

It is difficult to answer which lentils are the healthiest, since all varieties have a good effect on the human body. Green vegetables have more fiber, so they are suitable for diabetes mellitus and diseases of the gastrointestinal tract. The black one fights cancer more effectively, and the red one fights anemia and vascular problems. Eating sprouts improves immunity well. To a healthy person It is enough to diversify your diet with lentils in any form up to twice a week. When used correctly (up to 100 g per day), the product will only bring benefits to the body.

All varieties have beneficial properties

Benefits for women

Prevents the development of breast cancer.
Warns benign tumors uterus.
Helps make it easier to survive menopause.
Women reproductive age makes it easier painful conditions with premenstrual syndrome.

Benefits during pregnancy

Promotes normal formation and growth of the fetus.
Increases the immunity of mother and child.
Prevents the development of anemia.
Ensures normal hematopoiesis.

During pregnancy, you should limit your intake to 50 grams per day because:

because of slow digestion a feeling of nausea may occur, which is especially undesirable with toxicosis;
in women at risk urolithiasis abuse can provoke the formation of kidney stones.

When breastfeeding

helps strengthen the baby's immunity;
provides the necessary level of iron and prevents anemia in mother and baby;
promotes normal bowel function, regulates stool, and also removes waste and toxins from the woman’s body;
does not cause allergies in the child.

For feeding babies

Legumes can be introduced into the baby’s menu no earlier than 8 months. If there are problems with the gastrointestinal tract, then not earlier than two years.
Most domestic pediatricians recommend introducing this product only from 2 years of age, since the grains of these crops contain special fibers and sugars that can cause increased gas formation and irritation of the fragile children's intestines.
It is recommended to start getting acquainted with legumes with red lentils, as they contain less coarse fiber.
Beans contain a lot of vegetable protein, which is absorbed more easily by the child's body than meat.
You should try giving the product to your child with half a teaspoon in pureed form. If the baby has problems with digestion, then postpone the start of complementary feeding with legumes to a later date.
It will be enough to use the product for complementary feeding once every 2 weeks.

The role of the product in healthy nutrition for men

According to scientists, lentils are especially beneficial for men suffering from impotence. In addition, the strong half of humanity is susceptible cardiovascular diseases. Including beans in a man's diet will help prevent these ailments.

Lentils for weight loss

Reasons why the product is useful for weight loss:

is not high in calories;
valuable carbohydrates contained in lentils do not cause surges in blood glucose;
It takes a long time to digest, so it saturates well;
is an excellent source of protein, and the content of rough dietary fiber promote good bowel function.

For the purpose of losing weight, it is better to eat green beans, since they contain more healthy fiber, it takes longer to digest and suppresses appetite for several hours.

To lose weight, it is better to use green lentils

Can you get better from eating lentils?

With moderate consumption, it is quite difficult to gain weight from beans. The product is slowly absorbed, so it dulls the feeling of hunger for a long time. In addition, its use does not cause a sharp jump in blood sugar, so you will not want to eat after such a meal.

Can the product be used in the evening?

Lentils should be eaten in moderation in the evening as they contain carbohydrates. If you eat 50 grams of beans as a side dish for dinner, it will only benefit your body and you will not gain weight.

Lentils for athletes

Red lentil soup is a very healthy and tasty dish.

Liver diseases and cholecystitis

Lentils are digested slowly, as they contain a large amount of coarse fiber. Therefore, in case of liver diseases, biliary dyskinesia and cholecystitis, its consumption should be limited to 1 time per week. If the patient wants to pamper himself, then he needs to choose the red variety.

Red lentils are suitable for people with liver diseases

Gastritis, including with high acidity

Lentils, especially green and black, are recommended for gastritis with low acidity, but you should include it in your diet only after consulting a doctor. This legume irritates the mucous membranes of the gastrointestinal tract and causes increased gas formation. Therefore, with gastritis with increased acidity it should be excluded from the diet.

With gastritis with low acidity, you can eat lentils only in a well-cooked form - as puree soups or liquid porridges. And before cooking, it should be soaked for 8–10 hours to reduce gas formation.

Gout

Gout is a disease associated with metabolic disorders. The diet in this case is aimed at eliminating foods containing uric acid. Lentils are rich in this substance, so they should be excluded from the diet for this disease.

Hypertension

Hypertension is a disease characterized by increased blood pressure. In this case, you need to monitor your diet especially carefully. People suffering from hypertension simply need to include lentils in their diet at least 2-3 times a week due to their high potassium content, which is beneficial for blood vessels. In addition, a large number coarse fiber Helps normalize cholesterol levels.

A remedy for hypertension based on motherwort

Ingredients:

20 g of dry motherwort;
30 g lentils.

Cooking method

Combine the ingredients and fill the composition with water.
Simmer the broth over low heat for half an hour.
Strain the infusion.

Drink two tablespoons of the decoction three times a day before meals.

Stones in the kidneys

This is one of the few diseases in which lentils and all legumes are contraindicated, since these products can trigger the formation of new stones.

Beauty Recipes

Lentils have long been used in the manufacture of beauty products. For example, in India, legume-based shampoo with essential oils. The product makes hair soft, manageable and smooth.

At home, you can prepare simple and useful masks for face and hair.

Mask for split ends with sprouted lentils

Ingredients

1 tablespoon of dry fenugreek;
100 g of sprouted beans;
100 ml natural yoghurt.

Cooking method

Grind fenugreek and lentils in a coffee grinder.
Add yogurt, mix everything thoroughly.
Place the resulting mixture in the refrigerator overnight.

The next morning, the mask should be applied to your hair for 3 hours. Then wash off the product warm water no shampoo.

Rejuvenating face mask

Ingredients:

1 cup lentil grains;
1 glass of sour cream;
100 ml freshly brewed green tea.

Cooking method

Grind the beans in a coffee grinder.
Mix with sour cream.
Apply the mixture evenly to your face and keep for 15–20 minutes.
After the specified period of time, moisten a cotton swab with fresh tea leaves and wash off the mask with it.
Remove the remnants of the mask by washing with running cool water.

Contraindications and precautions

Despite all its beneficial properties, lentils have a number of contraindications. It should be excluded from the diet:

Particular care should be taken when using this legume for diseases of the skin, gastrointestinal tract and pancreatitis. Do not exceed the consumption limit - this is the main precaution. If you follow it, then there will be no health problems.