Bean products contain a large amount of vegetable protein and fiber . Especially they are loved by vegetarians, as beans serve as an excellent substitute for meat.
Bean products - good and bad
Due to the fact that the composition of beans includes fiber, the digestive system improves. In addition, these products support the intestinal microflora and reduce the risk of inflammation. To get only benefit from eating legumes, you need to control their consumption.
The negative side of legumes can be attributed to the fact that vegetable protein is difficult to digest by the body, so they are referred to heavy foods for the body. In addition, beans provoke increased gas formation and formation of stones in the kidneys and gall bladder.
Legumes for weight loss
Nutritionists say that legumes should not be more than 10% of the diet. To use them is best as a side dish to meat, as in this case the proteins will be much better absorbed.
There are some secrets of cooking dishes from legumes for weight loss:
- To complete the assimilation process, it is recommended to soak the beans before cooking for several hours.
- Do not add cold water during cooking.
- If the recipe involves the use of acidic foods, for example, tomatoes, then add them at the end of the process.
- In addition, salt should also be added at the end.
Recipes from legumes for weight loss
Lobio with mushrooms
Ingredients:
- champignons - 250 g;
- onion - 5 pieces;
- garlic - 3 teeth;
- red beans - 1 item;
- nuts - 50 g;
- vegetable oil.
Preparation:
Pre-soaked beans must be placed on a minimal fire and cook for 1.5 hours. Mushrooms need to be cut into large enough pieces and fry until a ruddy crust is formed. Then put them in a bowl and mix with chopped garlic. On the same oil you need to fry the onions. Now it remains to grind the nuts and mix with other finished products. Everything, lobio is ready.
Bean casserole
Ingredients:
- cottage cheese - 200 g;
- manga - 3 tbsp. spoons;
- kefir - 150 ml;
- beans - 1 item;
- egg - 2 pieces;
- butter, salt.
Preparation:
Soaked beans must be boiled over low heat. Manka must be mixed with kefir and left for a while to brew. Eggs must be carefully mixed with salt and mixed with cottage cheese. The resulting mixture is combined with a manga and beans. Form should be oiled, sprinkled with a mango and put a mixture in it. In a preheated to 170 degrees oven, you need to put the casserole for an hour.