Contents of chick peas
Adherents of a healthy lifestyle prefer to eat chickpeas raw or sprouted. This type of product is the healthiest, as it is maximally filled with energy, vitamins and minerals.
The nutritional value
The composition (BJU) and calorie content in raw and thermally processed products are different. Raw chickpeas provide the most energy. Boiled has the fewest calories: it is in this form that nutrition experts recommend consuming it.
According to the Ministry of Health of the Russian Federation, the most optimal ratio of BZHU according to healthy nutrition standards is found in fried chickpeas. However, its high calorie content does not make it possible to recommend this method of preparation for dietary nutrition.
Important! Chickpeas are part of a diet that reduces the risk of heart disease, one of the leading causes of death for men and women over 50 years of age.
Chemical composition
Chickpeas are rich in vitamins, minerals, saturated and unsaturated fatty acids. This makes it a valuable product that supplies most of the elements necessary for the human body.
Vitamin content (per 100 g):
- A (retinol) – 15 mcg;
- B1 (thiamine) – 0.1 mg;
- B6 (pyridoxine) – 0.5 mg;
- B9 (folic acid) – 650 mcg;
- C (ascorbic acid) – 4 mg;
- K – 33 mg;
- RR – 3.3 mg.
Microelements (per 100 g):
- iron – 2.5 mg;
- copper – 352 mcg;
- manganese – 2 mg;
- zinc – 2.8 mg;
- selenium – 28.1 mg.
Macroelements (per 100 g):
- potassium – 966 mg;
- sulfur – 191 mg;
- calcium – 190 mg;
- magnesium – 123 mg;
- phosphorus – 1215 mg;
- sodium – 70 mg.
The composition of vitamins and minerals is indicated for the raw product.
Reference. During heat treatment, some elements are destroyed.
For example, the content of vitamins A and C in raw chickpeas is four times higher than in boiled or fried chickpeas.
Storage methods
There are three main ways to store beans:
- drying (dried grains are stored at a temperature of -5...+5 degrees in canvas bags, glass jars or cardboard boxes);
- freezing (prepared grains are placed in plastic bags);
- canning.
Each method has its own recommendations for preserving the maximum amount of useful components.
Chickpeas protein or carbohydrate. Chickpeas - calories and properties. Composition and benefits of chickpeas
Chickpea is a herbaceous annual plant of the legume family and its seeds, which outwardly resemble a scolding head. Chickpeas are often called Turkish or lamb peas; the product is especially widespread in the countries of the Middle East, India and Asia. Chickpea seeds or beans ripen in a pod, where there can be from 1 to 4 of them, most often there are two beans. The color of chickpeas is light sandy, yellowish, sometimes darker varieties are found. Indian chickpeas are smaller than traditional chickpeas and have a green color.
It has been proven that chickpeas were known more than seven thousand years ago; in the Bronze Age, chickpeas came to Rome and Greece, where they were used not only as a food product, but also as a medicine.
Calorie content of chickpeas
The calorie content of chickpeas is 364 kcal per 100 grams of product.
Composition and beneficial properties of chickpeas
The main component of chickpeas is high-quality, easily digestible protein of plant origin, which is ranked on par with the protein of poultry and some meat products. Chickpeas are one of the staple foods of vegans, vegetarians, raw foodists and anyone who, for whatever reason, does not eat meat. Fiber, contained in large quantities in chickpeas, helps to gently cleanse the intestines, remove toxins, and prevent constipation. Chickpeas contain B vitamins, especially a lot of vitamin B2, which is necessary for normal tissue respiration and redox reactions. Among the mineral substances, chickpeas contain potassium, calcium and magnesium, which have a beneficial effect on the functioning of the heart muscle and regulate blood sugar levels.
Even in ancient times, doctors noted that those who consume chickpeas have beautiful skin - clean, without rashes and inflammations. The amino acid lysine, found in chickpeas, helps build muscle mass without increasing body fat. This property of chickpeas makes the product an attractive alternative to meat for athletes and anyone who leads a healthy lifestyle and follows the principles of a healthy diet.
Lentils
“The rye is rye, the oats are oats, the lentils are lentils,” the classics used to say. Lentils can be described in other, larger literary forms - this is such a well-deserved plant, because 100 grams of this product contains about 24 grams of protein.
You will be surprised that most of the world's lentil production and about a third of the world's lentil production occurs in Canada. We were surprised.
What are chickpeas
Chickpeas are a plant crop of the legume family, widely used in cooking in the countries of the Middle and Far East. Chickpeas come in several types and vary in color (black, brown, beige, green, red). Sometimes you can hear other names for the plant (for example, chickpeas, garbanzos, lamb's peas).
Chickpeas are used as a dietary product; they are very nutritious. Garbanzo has an oily texture and a nutty flavor. When introducing chickpeas into your regular diet, you need to take into account its benefits and harms individually for each person.
The most widespread types are Kabuli and Desi. They go well with various ingredients and are added to sauces, salads, soups, and snacks.
Indian or oriental cuisine is incomplete without chickpeas (curry, falafel, hummus).
Types of beans
It is noteworthy that common beans are divided into two types: green beans and shelled varieties. The first type of bean includes green beans, which are also called asparagus beans. For culinary purposes, it is boiled by steaming or in the usual way, baked in the oven, pickled, added to omelettes, stews, soups or salads.
White beans, which have a crumbly texture and a delicate creamy taste, represent the second type. As for red beans, which in some countries are called “Kidney”, this type of bean also belongs to the hulled varieties. They are used, like white beans, in all kinds of meat dishes and stews.
- Lima beans
- adzuki beans
Composition and calorie content of chickpeas
Beans are saturated with useful minerals, trace elements, and vitamins. Thanks to the protein it contains, chickpeas are an excellent meat substitute for vegetarians.
Fiber removes toxins, normalizes the digestive tract, and antioxidants cope with free radicals. The beans contain vitamins B and K. The product contains useful minerals: manganese, copper, iron, potassium, phosphorus, magnesium.
Turkish peas are a low-calorie food product. 100 g of raw chickpeas contain 363 kcal. The calorie content of boiled beans is reduced to 308 kilocalories.
BJU ratio:
- carbohydrates – 19.3 g;
- proteins – 8.3 g;
- fats – 1.9 g.
When fried, the calorie content of chickpeas increases (525 kcal per 100 g).
Greek yogurt
Aka “dahi”, aka “tzahi” - “a type of filtered yogurt to remove whey, which gives a medium consistency between yogurt and cheese.” It has become widespread due to its low content of fats and carbohydrates, but its high content of proteins (in some varieties it exceeds 30 grams per hundred) and, of course, excellent taste.
What are the benefits of chickpeas for the body?
Regular consumption of lamb pea dishes helps the body restore energy, renew blood, remove waste and toxins, and normalize hemoglobin levels.
Chickpeas are also an excellent diuretic. It improves intestinal function and has a detrimental effect on pathogenic bacteria.
Chickpea flour has been used since ancient times as a remedy against scabies and benign tumors. Ointments based on this flour improve complexion and remove bruises. If a diabetic's diet includes garbanzos, the likelihood of fluctuations in sugar levels is significantly reduced.
For men
Chickpeas have the following effects on the male body:
- promotes muscle growth due to its high protein content;
- has a positive effect on potency;
- strengthens cartilage and joint tissue.
An active lifestyle requires large energy expenditures, which will be restored by regular consumption of such beans.
For women
Representatives of the fair sex value chickpeas for their ability to restore strength with a small amount of calories. Its regular use during pregnancy and menopause allows you to get rid of constipation and spastic colitis.
During menopause, a woman's defense mechanisms in the body weaken. Peas contain microelements that strengthen the immune system.
Skin condition improves thanks to the vitamins and antioxidants contained in garbanzo. For the proper formation of a healthy fetus in the womb, folic acid is necessary, which is present in sufficient quantities in peas.
For children
Chickpeas provoke increased gas formation, which makes it not the best product for small children. It is recommended to give your child dishes made from chickpeas from the age of two (for example, in the form of smooth soups or liquid purees). A child needs 100 grams of ready-made food per day.
Lamb peas are famous for their hypoallergenic properties. Bread is prepared from chickpea flour if gluten intolerance is detected. However, individual intolerance to the product is possible.
Can pregnant and lactating women eat chickpeas?
During pregnancy, experts recommend eating chickpeas. Chickpeas prevent the development of anemia due to reduced hemoglobin in pregnant women. During the development of the fetus, the female body is depleted, and the woman needs to replenish the balance of nutrients found in lamb peas.
During lactation, beans should be consumed with caution. The baby will need time to adapt his digestive organs. In the 3rd month, mommy can introduce a little desi or kabuli into the menu. Lamb peas promote recovery after childbirth and saturate the baby’s body with the necessary amount of nutrients.
Before eating, chickpeas should be soaked in water overnight and simple dishes (soups, purees) should be prepared from them. The frequency of use should not exceed 2-3 times a week.
Benefits of chickpeas for weight loss
Due to its low calorie content, lamb peas are used in the preparation of dietary dishes. A mild diuretic effect helps eliminate excess fluid and reduce body weight.
Garbanzo dishes for weight loss allow you to restore energy and vitamin balance. From such peas you can make Lenten sweets, vegetable cutlets, salads, bread, soups, etc.
Legumes
The main source of protein during fasting. You need to approach legumes with caution; it’s not for nothing that they are called heavy food. The vegetable protein in legumes is quite difficult to digest. If we look at the nutritional value of foods, we will see that legumes surpass even meat in protein content. But we must take into account that out of 22 grams of protein in beans, only 15 are absorbed.
There is good news: we can help the body process the protein from beans and other legumes. To do this, you need to add as many vegetables as possible, preferably fresh ones. Legumes and grains go well together. They complement each other and saturate the body with the necessary amino acids.
The use of chickpeas in folk medicine
Lamb pea puree is used to cleanse the body of toxins and waste. For coughs and bronchitis, soup made from garbanzo, radish, celery, and almonds will help. Sprouted Turkish pea grains will help cope with the consequences of poisoning.
For diabetes, it is useful to take infusions of sprouted beans. This normalizes stool, reduces the likelihood of constipation, and prevents the appearance of kidney stones and sand.
Chickpeas are also used as an external remedy. A face mask made of honey, garbanzo, and vegetable oil will keep your skin youthful and fresh and cope with local inflammation.
What dishes are prepared
From this legume product you can prepare many different dishes - bean salads, soups, and side dishes. Based on the quality of the ingredients and their proportions, the number of calories is determined. In recipes with exact proportions, we will additionally provide the calorie content and BJU of the dish.
White beans stewed with vegetables and chicken
(onions, celery, sweet peppers and carrots) and chicken fillet to pre-boiled white beans until half cooked Simmer everything together for 25-30 minutes. The dish is served hot.
Omelette with green beans
Beans (250 g) are fried in a frying pan for 6-8 minutes over low heat . Separately prepare an omelette mixture of 4 eggs, salt and 100 g of milk. The mixture is poured into a frying pan. Bake over low heat for 3-4 minutes. The calorie content of the dish is 358 kcal. BZHU = 30 g/20 g/13 g.
String (green) beans with mushrooms
Frozen chopped champignons and pods are placed on a heated frying pan . Salt, pepper, simmer covered for about 20 minutes until the liquid evaporates. The mixture is mixed with sour cream and simmered for another 5 minutes.
Stewed red beans in tomato sauce
For a glass of boiled beans, take 1-2 carrots and tomato sauce or paste. Add onions if desired. Simmer everything together for 15-20 minutes under the lid.
Bean lobio with walnuts
To prepare lobio, add onion, garlic, cilantro, basil and hot pepper to the boiled beans . Simmer everything together for 10 minutes. At the end, add chopped walnuts and let it brew for another 10 minutes.
Pate
For this dish, both boiled white or red beans and canned beans are suitable . It is minced in a meat grinder or blended in a blender along with fried onions or a clove of fresh garlic. Store in the refrigerator.
Cutlets
For 150 g of boiled beans, take 40 g of fried onion and 1 egg . Everything is passed through a meat grinder or crushed in a blender. Add flour (20 g) to the mass. Form cutlets, fry in a frying pan in oil (20 g) until golden brown. The calorie content of the dish is 593 kcal. BZHU = 25 g / 27 g / 62 g.
Features of cooking chickpeas for the benefit of the body
Lamb peas are most often imported from eastern countries, so the legumes may spoil during transportation. When purchasing, pay attention to the integrity of the beans, their uniform color, and the absence of mold.
To preserve lamb peas before cooking, it is better to use paper packaging or a food-safe vacuum container. Subject to storage conditions, the product will retain its beneficial qualities throughout the year.
It is recommended to soak all legumes in water before cooking. Chickpea grains are soaked for 10-11 hours. After the water is drained, the garbanzo is filled with fresh water, brought to a boil and cooked until tender.
Peanut paste
Favorite girlfriend of a mass bodybuilder. It contains as much as 50 grams of fat, so it is not suitable for everyone, but this fat is healthy, there are only about 10 grams of saturated fat per hundred. But there is a lot of protein - 25 grams. Overall, peanut butter is perfect for dessert if you're on a calorie budget.
If you suddenly find yourself without money in an unfamiliar city, a jar of peanut butter and a loaf of bread can feed you for about a week.
Harm of chickpeas and contraindications for use
It is not recommended to introduce beans into the regular diet if you have individual intolerance, a tendency to flatulence or bladder ulcers. If there are no individual contraindications, the product will only bring benefits, but it should be consumed in reasonable quantities.
Nutritionists advise eating chickpeas for people who live in unfavorable environmental conditions , have reduced immunity, and suffer from diseases of the digestive system.
Sources:
https://agronom.expert/posadka/ogorod/bobovye/nut/nut-sostav-kaloriynost-polza-i-vred.html https://www.calorizator.ru/product/vegetable/chick-pea-1 https: //dietonika.com/dieticheskie-produkty/orehi/nut-polza-i-vred.html
The story of one experiment
Recently, one TV channel conducted an interesting experiment . Three overweight women of approximately the same age lost weight over 10 days using beans. They had the same diet, but they used different types of beans. At the end of the study, the results were compared.
What type of legume product do you think the contender managed to lose the most weight with? The best result was achieved by the participant who used green beans in her dishes . The organizers of the experiment explained this by the fact that the green variety is the lowest calorie of all types of this legume product. Second place went to the participant with red beans. Third, she used the white variety in dishes.
But it's not about the places. All participants lost noticeable weight in 10 days . With an individual nutrition program, each of them lost from four to six kilograms of weight during the experiment.
