It is a word that has recently entered in our everyday life and that includes an infinity of worlds, beings, animals and plants, from genes, containing all their information, to finish the ecosystems that host them forever. But is it so important? Yes, because it ensures the survival of life on Earth and it is just the man to having to preserve.
Over the last few years, its preservation was not only the subject of study and research but also promoted through initiatives and events that aim to protect the emblems of “the diversity of life.” It is in this context that places the event of Slow Food, which celebrates the Italian and international biodiversity legumes.
These edible seeds of plants belonging to the legume family are the basis of our diet since ancient times: in fact, we have no information about their cultivation since the time of the ancient Egyptians.
Considered food for a long time not so valuable and so discriminated against in the food hierarchy and intended primarily to the peasants, they went up to rank around 1970, coinciding with the relaunch of a diet rich in fiber, vegetable protein, carbohydrates and low in animal fat.
Nutritional characteristics of legumes, in general, refers to an energy function due to the carbohydrate content, the abundance of vitamins and minerals (iron, potassium, phosphorus and magnesium), but especially the high content of good quality proteins because they consist of all the essential amino acids, excluding, however, we find that two abundant in cereals. It is precisely for this reason that the dishes in which there is the cereal-legume association can provide the body with a protein mixture is comparable to that provided by animal protein constituting a viable alternative to foods such as meat, fish and eggs.
The intake of legumes results in a decrease in the absorption of cholesterol, it is important not to associate them with animal protein to avoid overloading the kidneys and intestines. May be fresh, dried or preserved in cans or jars and used in our kitchen are peas, beans, lentils, chickpeas and beans. At the same weight, the fresh pulses, compared to buckets, presenting a higher water content and lower in protein and carbohydrates, have a lower calorie content.
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Pass them in review, from energy to the less, comparing them …
Ceci (364 Kcal / 100g): Richer in carbohydrates and fat than others, have a protein content slightly lower lentils and beans. They are allies of the cardiovascular system and, thanks to their diuretic action, help to expel gravel and eliminate uric acid. They do not contain gluten, like all legumes.
Lentils (291 Kcal / 100g dry): Are legumes easier to digest, and thanks to the thiamine content, are useful in stimulating memory and concentration. They are less flatulent beans and chickpeas, but are not recommended for people with gout and hyperuricemia. Antioxidants.
Beans (fresh 105Kcal / 100g available in summer, dry 330Kcal / 100g): There are many varieties and have always been regarded as “the meat of the poor” because, in combination with cereals, provide a top-value protein biological. Rich in carbohydrates, low in fat, they are cholesterol-free. Can cause intestinal bloating so it is recommended for long-cook, remove the peel or pass
Peas (285 Kcal / 100gsecchi, 80kcal / 100g fresh): Surely preferable to consume fresh, gather dried, canned and frozen. From a nutritional point of view, are the richest vegetable water but poor in protein, fiber, carbohydrates and fats? Diuretics, for the presence of purines, are not recommended in case of gout and hyperuricemia. Cholesterol-free.
Fave (71 kcal / 100g): a difference of beans and peas should be cooked to be edible; the beans can also be eaten raw, ensuring the preservation of some important components, such as vitamins and minerals, that would be lost with cooking. Rich in water and fiber, promote diuresis and intestinal motility. A diet rich in legumes, as well as adjust various functions of the body, protects against many diseases and has an antioxidant action. This will be the future-food, the food of the era 3.0.Tags: diet