What is useful red lentils. Lentils - all legumes empress

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 use them to prepare various beauty recipes, you need to carefully study the nuances of their use.

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% of the daily requirement of this trace element.
Lentils are one of the leaders in the content of vitamin B9, which is necessary for the production of hemoglobin.
This product contains coarse insoluble fibers that normalize bowel function.

Table: comparison of lentils and peas for bju and calories

Video: the beneficial properties of lentils and its combination with bell pepper

There are five varieties:

red;
yellow;
green;
brown;
black.

Red or orange

Red lentils are also called orange. The color of the product is due great content gland. In addition, this variety is rich in potassium. The inclusion of red beans in the diet improves brain activity and normalizes work nervous system person. The product does not have a shell, so it cooks quickly.

Green

Green (French) lentils lead among other species in their healing properties because it contains the largest number fiber. In fact, it is an unripe beans. This variety is indicated for intestinal problems and to reduce sugar levels. The green variety takes longer to cook.

yellow

Yellow lentils are green grains freed from the shell. Such a 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 useful properties of the product.

Black

Black lentils were first bred in Canada. This variety is the most fragrant, and when cooked, it retains its shape and color. It surpasses 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 lentil looks like black caviar, for which she received the name "beluga"

germinated grain

Sprouts 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 not in large quantities.

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

Sprouted lentils are especially useful because they retain all the beneficial properties

What kind is the most useful?

It is difficult to answer which lentils are the most useful, since all varieties have a good effect on the human body. Green has more fiber, so it is suitable for diabetes and diseases. gastrointestinal tract. Black is more effective in fighting oncology, and red is with anemia and problems with blood vessels. The use of sprouts well raises the immune system. healthy person it is enough to diversify your diet with lentils in any form up to two times a week. With proper use (up to 100 g per day), the product will only benefit the body.

All varieties have beneficial properties

Benefits for women

Prevents the development of breast cancer.
warns benign tumors uterus.
Helps to get through the menopause easier.
Women reproductive age facilitates painful conditions with premenstrual syndrome.

Benefits during pregnancy

Contributes to the normal formation and growth of the fetus.
Increases the immunity of mother and child.
Prevents the development of anemia.
Provides normal blood formation.

During pregnancy, it is worth limiting consumption to 50 grams per day, because:

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

When breastfeeding

helps to strengthen the immunity of the baby;
provides the necessary level of iron and prevents anemia in mother and baby;
contributes to the normal functioning of the intestines, regulates stool, and also removes toxins from the body of a woman;
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 the age of 2, 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.
Acquaintance with legumes is recommended to start with red lentils, as it contains less coarse fibers.
Beans contain a lot of vegetable protein, which is easier for children to digest than meat.
You need to try to give the product to the child from half a teaspoon in a 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 foods once every 2 weeks.

The role of the product in a healthy diet for men

According to scientists, lentils are especially useful for men suffering from impotence. In addition, the strong half of humanity is subject to cardiovascular diseases. Including beans in the male diet will help prevent these ailments.

Lentils for weight loss

Reasons why the product is useful for weight loss:

is not high-calorie;
valuable carbohydrates contained in lentils do not cause spikes in blood glucose;
takes a long time to digest, so it saturates well;
is an excellent source of protein, and the content of coarse dietary fiber contributes to good bowel function.

In order to lose weight, it is better to eat green beans, because they have more healthy fiber, it takes longer to digest and suppresses appetite for several hours.

For weight loss, it is better to use green lentils.

Is it possible to get better from lentils?

When consumed in moderation, gaining weight from beans is quite difficult. The product is slowly absorbed, so it dulls the feeling of hunger for a long time. Moreover, its use does not cause jump sugar in the blood, so there is no desire to eat after such a meal.

Can the product be consumed in the evening?

In the evening, lentils should be eaten in moderate amounts because it contains carbohydrates. If you eat 50 grams of beans as a side dish for dinner, then this will only benefit the body and you will not get better.

Lentils for athletes

Red lentil soup is a very healthy and tasty dish.

Liver disease and cholecystitis

Lentils are digested slowly, as they contain a large amount of coarse fibers. 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 you need 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 include it in the diet only after consulting a doctor. This legume contributes to irritation of the mucous membranes of the gastrointestinal tract and causes increased gas formation. Therefore, with gastritis with hyperacidity it should be excluded from the diet.

With gastritis with low acidity, lentils can only be eaten in a well-boiled form - as mashed soups or liquid cereals. 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 the exclusion of products containing uric acid. Lentils are rich in this substance, so it should be excluded from the diet for this disease.

Hypertension

Hypertension is a disease characterized by high blood pressure. In this case, the diet should be monitored especially carefully. People suffering from hypertension just need to include lentils in their diet at least 2-3 times a week due to the high content of potassium, which is good for blood vessels. In addition, a large amount of coarse fiber helps to normalize cholesterol levels.

Medicine for hypertension based on motherwort

Ingredients:

20 g dry motherwort;
30 g lentils.

Cooking method

Combine the ingredients and fill the composition with water.
Boil 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, as these foods can provoke the formation of new stones.

beauty recipes

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

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

Mask for split ends with sprouted lentils

Ingredients

1 tablespoon 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 the hair for 3 hours. Then rinse with warm water without shampoo.

Rejuvenating face mask

Ingredients:

1 cup lentil seeds;
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 on your face and keep it on for 15-20 minutes.
After a 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 cool running water.

Contraindications and precautions

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

with diseases of the joints;
with gout;
with uric acid diathesis;
with difficulty urinating;
with kidney disease;
with hemorrhoids.

With extreme caution, you need to treat this legume in diseases of the skin, gastrointestinal tract and pancreatitis. Do not exceed the consumption rate - this is the main precautionary measure. If you follow it, then there will be no health problems.

Unfortunately, lentil dishes are less and less often prepared, with a useful property to reduce nervous excitability, blood glucose levels, increase, improve heart function and vascular tone, and help with meteorological dependence. The plant belongs to the legume family. In a pod, which is more correctly called a bean, a pair of seeds are formed.

History of a useful plant

Lentil soup was prepared at the court of Ramses II, lentil bread was placed in burial graves. Many lentils were consumed inside 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 annals of the monks of the Kiev-Pechersk Lavra, in the fifteenth century it appeared in Russia. Later it was replaced by other grains and legumes, but for quite a long time it was used for cooking. various dishes soldier's kitchen.

The herbaceous plant is common in countries with a temperate and hot climate. Such as modern India, European countries, 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 fed to animals.

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

Unpeeled lentils are the most delicious, since a lot of useful properties are concentrated in the shell. Other varieties are distinguished by the ability to completely boil soft.

The composition and calorie content of lentils

Calorie content of 100g of lentil seeds is 295kcal, and the share is up to 60%, proteins 30%, the rest is fats. According to the content they are the leader of the legume family. Compared to peas, they have the useful property of being well boiled and have a pleasant taste.

Lentil seeds are useful for the content of B vitamins:

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

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

Even after heat treatment, a lot of useful properties remain in lentils.

What diseases are treated with dishes from lentil seeds

ABOUT medicinal properties lentils knew the Roman Aesculapius. They were convinced that with the daily use of various lentil dishes, the patient becomes calmer and more balanced.

Lentil porridge stimulates metabolic processes, increases defensive forces organism.

Decoctions are used in traditional medicine in case of indigestion. Liquid decoction helps with constipation. Thick is recommended for diarrhea, loose stool. Decoctions have diuretic properties.

The benefits of germinated seeds

As you know, it is necessary, first of all, for a sprout, this is its nutrition, a reserve of strength in order to hatch. During germination, complex biochemical reaction. As a result, the beneficial properties of lentil seeds increase many times over.

How to sprout lentils:

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

To achieve the result, you will have to limit the diet somewhat. Menu options for breakfast, lunch, dinner are presented below:

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

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

vegetable soup;
low-fat cottage cheese 250g;
persimmon 3-4 pieces;
a couple of pieces of low-fat boiled fish;
Vegetable Salad;
mushroom broth.

Lentil soups

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

Soup puree. Sort 0.5 kg of lentils, rinse, pour 1.5 liters of water. Boil, adding not chopped, carrots, root. When the seeds and vegetables become soft, remove the vegetables, pour a little broth into a separate bowl. Wipe the lentil seeds with a decoction, if necessary, diluting the puree to the desired density. Let the soup boil, add 100 g of cream, 2 egg yolks, 50g butter.

Lentil cutlets

Boil 250 g of seeds, drain part of the broth into a separate bowl, mashing the contents to make a puree of the required density. When it cools down, add 50 g of flour, spices, mix. Blind cutlets, fry in vegetable oil.

Useful cakes

Pour 200g of lentils for 1-2 hours warm water to make her swell. Boil until softened, mash the puree. Add egg, 1-2 s.l. flour, chopped onion. Form cakes, bake in the oven.

Contraindications and harm of lentils

The plant belongs to the legume family, so cooked meals increase gas production.

Do not abuse a useful product in case of joint diseases, gout, dyskinesia, biliary dysmotility.

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

Modified: 02/18/2019

Lentils is high protein product the legume family. It grows in pods and comes in several varieties: red, brown, black and green. Essentially, the varieties do not differ in their useful properties. Lentils cook quickly and easily. A low cost makes her accessible form high quality protein for many people.

Lentil beans contain fiber and are the number 1 food in terms of fiber content. It has the second highest content of vitamin B9 (folic acid) in the world. This leguminous plant is the oldest agricultural crop. It is grown for human consumption or animal feed.

Lentils have a high nutritional value and is extremely beneficial to the health of the body. Numerous studies have proven that increasing the consumption of plant foods like lentils helps reduce the risk of obesity, diabetes, and heart disease. Lentils give a healthy complexion and hair, increase energy and reduce weight.

1. Helps lower cholesterol.
Cholesterol promotes the formation of bile acids that enter the intestines. Because of bile acids cannot be disposed of, they turn back into cholesterol and clog veins and arteries. Fiber can remove bile from the body, it absorbs bile like a sponge and utilizes it. Due to the fact that lentils are a rich source of fiber, they help reduce blood cholesterol levels. And its reduction, in turn, leads to a decrease in the risk of heart disease and the likelihood of a stroke.

2. Lentils can relieve heart disease.
As mentioned above, due to the fiber contained in lentils, the risk of heart disease is significantly reduced. In addition, lentils are a real storehouse of folic acid and magnesium, which make a great contribution to heart health.

Our bodies have a substance called homocysteine. It is formed from the amino acid methionine and lives in the body for a very short time. It is excreted by folic acid, vitamins B6 and B12. If these vitamins are not enough in the body, then homocysteine begins to damage the walls of blood vessels. Cholesterol begins to deposit on damaged walls of veins and arteries. And its excess, as we know, leads to heart attack and stroke. That is why folic acid is very important for proper functioning. of cardio-vascular system.

Magnesium improves blood circulation, so that oxygen and nutrients can easily enter all cells of the body. Eat lentils - it will protect you from heart disease.

3. Normalizes the work of the digestive system.
Fiber also helps prevent constipation and other digestive disorders (such as diverticulosis or irritable bowel syndrome). We already know how fiber works, it absorbs all toxins and wastes like a sponge. In addition, it contains a lot of water, and it saturates with it. stool facilitating their removal from the intestines.

Among legumes, lentils are the leader in coarse fiber, which contributes to normal digestion and removal of toxins from the body:

4. Stabilizes blood sugar levels.
And back to fiber again. This dietary fiber slows down the rate at which carbohydrates enter the bloodstream and thus maintains a constant sugar level without jumps. Lentils not only do not raise sugar, but also lower the level of glucose in the blood, if it has risen.

5. Lentils are a storehouse of protein.
Of all the legumes and nuts, lentils are in third place in terms of protein content. 26% of lentils' calories are protein, making them a great option for vegetarians and vegans.

6. Combats fatigue and energizes.
Iron deficiency is the main cause of fatigue. Women between the ages of 18 and 50 are particularly susceptible to iron deficiency. One cup of boiled lentils contains over a third of your daily iron requirement. This vitamin distributes oxygen throughout the body, stimulates energy production and speeds up metabolism.

7. Promotes weight loss.
Although lentils contain great amount useful nutrients, such as fiber, protein, vitamins and minerals, it is still relatively low in calories and contains virtually no fat (only 1.5 g, which is 2.3% of daily allowance). One cup of cooked lentils contains about 295 calories, which is only a fifth of the daily calories needed. That is why eating lentils, you can get rid of extra pounds but stay full.

8. Lentils help flush out cancerous substances from the body.
Selenium is a mineral found in lentils. It is not found in most other products. Selenium prevents inflammation, reduces tumor growth, and improves the immune response to infection by stimulating the production of disease-killing T cells. This mineral also plays a role in liver enzymatic function and helps detoxify certain cancerous substances from the body.

9. Promotes muscle growth.
In order for our body and our internal organs function properly, we desperately need a constant, regular supply of quality protein from our diet. Lentils contain the necessary amount of protein for the proper functioning of the body, and its amino acid composition satisfies all the needs for protein nutrients.

10. Prevents atherosclerosis.
According to research, eating lentils allows the body to accumulate enough antioxidants, which will help reduce the chances of developing atherosclerosis. Antioxidants help eliminate free radicals and, thereby, exclude damage to cells and genes.

11. Improves electrolytic activity.
Lentils contain potassium, which is considered the best source of replenishment of electrolytic activity. Indeed, many diseases are associated precisely with the fact that there is too much sodium and too little potassium in the body. In addition to its main action, potassium contributes to the correct, well-coordinated work of the kidneys, heart and brain.

Benefits for women

12. Rules out breast cancer.
Folic acid found in lentils in large numbers eliminates the formation of malignant tumors in the mammary glands. It destroys cancer cells.

13. Blocks the symptoms of PMS.
During periods PMS woman prone to mood swings, to apathy, depression and irritability. Lentils contain the amino acid tryptophan, which carries the hormones of happiness. Regular consumption of lentils helps good mood and adds vitality, as well as eliminates possible back pain.

14. Relieves symptoms of menopause.
Lentils contain vitamins that promote nervous regulation (calcium, tryptophan, B vitamins). Thanks to these vitamins, women who have reached the stage of menopause will be able to endure its symptoms much easier.

15. Promotes right course pregnancy.
Among other things, lentils have another major benefit for women: they are extremely beneficial during pregnancy. 100 grams of lentils contains 90% -120% daily rate for the body of folic acid (vitamin B9). This legume is necessary for pregnant women. Due to its properties, lentils will ensure the proper development and formation of the nervous and cardiovascular system of the child.

Lentils have twice the amount of folic acid compared to peas:

Skin Benefits

16. Cleanses and gives the skin a glow.
For lentils to be beneficial for the skin, they must be used in face masks. The most popular variety for such masks is red lentils. It serves as an excellent base for masks with exfoliating effect, for cleansing masks and for masks that tighten pores. Thanks to such masks, a natural shine appears on the skin, the skin becomes soft and tender.

17. Eliminates acne and wrinkles.
Lentil promotes correct work sebaceous glands, which helps reduce the risk of acne, inflammation, blackheads. The number of wrinkles is reduced, and the risk of age spots decreases several times.

Lentils are one of the leaders in the content of folic acid, which gives the skin youth:

Benefits for men

18. Relieves diseases of the prostate.
By eating red or brown lentils, men can get rid of inflammation in prostate. When lentils are combined with medicines of the appropriate action, blood circulation improves in inguinal region reduces the risk of prostatitis.

19. Leads to healthy potency.
Since lentils normalize the course blood flow and cleans blood vessels, it will help men get rid of problems associated with erectile dysfunction.

Harm and contraindications

1. Breaks work digestive tract.
Do not abuse lentils. Out of habit, you can eat a lot of it, which naturally will affect the functioning of the digestive tract. Excessive intake of beans can lead to unpleasant gravity in the abdomen, to bloating, gas formation, stomach cramps and the accumulation of toxins in the intestines. It's connected with overuse fiber found in lentils. To avoid side effects, drink plenty of water, increase portions of lentils gradually.

2. Promotes the formation of kidney stones.
Lysine, which is part of lentils, has the ability to accumulate in the body. With the constant consumption of lentils, there is a risk of kidney stones. If you already have kidney stones, stop eating lentils.

3. Violates the function of the kidneys.
High protein intake has other side effects. It can put pressure on the kidneys with increased protein leaching from the body. Ultimately, this may affect common function kidneys.

4. Disrupts cardiac activity.
In addition, lentils are rich in potassium. This mineral can negatively affect the activity of the heart, which can lead to numbness of the limbs. Watch your daily portion of lentils, do not overeat it.

5. Can cause allergies.
Lentils are a potential allergen. Lentil groats are contraindicated for people who have problems with the intestines and bile ducts, as well as those suffering from gout.

Chemical composition

The nutritional value of one serving of lentils (100 g) and the percentage of the daily value:

The nutritional value
vitamins
Macronutrients
trace elements

Calories 295 kcal - 21%;
Proteins 24 g - 29%;
Fats 1.5 g - 2.3%;
Carbohydrates 46.3 g - 36%;
Fiber 11.5 g - 57.5%;
Water 14 g - 0.55%.

B1 0.5 mg - 33%;
B2 0.2 mg - 11%
B5 1.3 mg - 13%;
B6 0.4 mg - 18%;
B9 358 mg - 90%;
PP 2.5 mg - 27%.

Potassium 731 mg - 21%;
Calcium 83 mg - 8%;
Silicon 80 mg - 266%;
Magnesium 71 mg - 18%;
Sodium 55 mg - 4%;
Sulfur 163 mg - 16%;
Phosphorus 356 mg - 36%;
Chlorine 75 mg - 3%.

Iron 6.6 mg - 37%;
Zinc 2.5 mg - 17%;
Copper 0.5 mg - 25%;
Selenium 0.2 mg - 35%;
Manganese 1 mg - 49%;
Chromium 1 mg - 21%.

conclusions

Useful properties of lentils

helps lower cholesterol levels;
can alleviate heart disease;
normalizes the digestive system;
stabilizes blood sugar levels;
is a storehouse of protein;
fights fatigue and fills with energy;
promotes weight loss;
prevents cancer and atherosclerosis;
promotes muscle growth;
improves electrolytic activity;
useful for men and women;
good for the skin.

Excessive consumption of lentils can lead to:

unpleasant heaviness in the stomach;
bloating;
gas formation;
stomach cramps;
accumulation of toxins in the intestines;
the formation of kidney stones;
disruption of the heart;
numbness of the limbs;
the occurrence of allergies.

This cereal has more advantages. And you won’t be able to cause harm to yourself if you eat this product correctly. The main thing is to know the measure in everything and follow the above recommendations.

Research sources

The main studies on the benefits and harms of lentils were conducted by foreign doctors. Below you can get acquainted with the primary sources of research on the basis of which this article was written:

https://www.ncbi.nlm.nih.gov/pubmed/19394480
https://ndb.nal.usda.gov/ndb/foods/show/4783?manu=&fgcd=
https://www.ncbi.nlm.nih.gov/pubmed/24063808
https://www.ncbi.nlm.nih.gov/pubmed/7491890
http://www.ncbi.nlm.nih.gov/pubmed/1537516
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042778/

Additional useful information about lentils

How to use

Boil.
Basically, lentils are eaten, as well as ordinary cereal(for example, peas). Therefore, the main and most popular way of its preparation is boiling.

Lentils can be boiled and eaten like lentil porridge. Cook the lentils on low heat for 15 minutes. It does not require pre-soaking. Lentils can be added to soup just like any other legume. With any method of preparation, it equally reveals all its beneficial properties.

Lentils are perfectly digestible, so it can replace bread and any other cereal. When you cook lentils, add thyme spice to the dish. He is able to perfectly emphasize everything taste qualities this legume.

Add to salad.
Among other things, lentils can be added to salads. Before adding to the salad, it must first be boiled. Lentil salads are always tasty and satisfying.

Use canned.
To save time, you can buy canned lentils. However, if you are purchasing such a product, make sure the aluminum can is not made with BPA ( chemical, commonly found in the lining of aluminum cans). This can cause health problems.

germinate.
You can also eat sprouted lentils. To do this, rinse the beans well, then soak them in water for two to three days, changing the water every 24 hours. Such a procedure will positively change the composition of lentils, increase the amount of amino acids, vitamins and minerals.

How to choose

There are many various kinds lentils available in the markets, with a palette of colors from brown to green, from yellow to red. Lentils can also vary in size.

Some of the most popular types of lentils are:

brown(Spanish) - cooks quickly, goes well with meat and vegetables.
french green(with a dark red or blue-green color) - such lentils are sold underripe and boiled for about 1 hour. Great for adding to salads, as it retains its appearance after cooking.
Red(has an earthy aroma) - cooking time is minimal, suitable for mashed potatoes or cream soup.
Black(also called "beluga") - looks like black caviar, suitable for any dishes.

The type of lentils you want to buy depends on what you will be using them for. Different types of lentils have different textures and flavors. Lentils with skins remain more whole when cooked compared to lentils without skins, which are mashed. But since all types taste similar and provide the same nutrients, you can easily switch between different types.

Distinctive signs of bad and good lentils:

Good lentils:

has a crumbly structure;
does not have condensation on its packaging;
does not differ in grain size and color;
does not contain foreign particles, mold, bugs;
fragrant;
has a smooth shape.

Bad lentils have:

low quality;
damaged packaging;
expired expiration date;
different colors of beans;
spots on beans;
crushed and damaged beans.

How to store

With proper care, lentils can be stored for a long time. hallmark this culture is the ability to absorb moisture.

Do not store lentils in containers where condensation can form.
Store it in a dark, cool and dry place.
Throw away the product if it smells damp and rotten.
Cooked lentils should be stored strictly in the refrigerator and no longer than 6 days.
Cooked lentils can be frozen.
After defrosting, it can change its consistency, but it will not lose its beneficial properties.

History of occurrence

Lentil seeds have been found in archaeological sites of ancient settlements in the Middle East. Thanks to these excavations, it is possible to determine the age of the lentils. She is at least 8 thousand years old. As a result of the migration of the tribes of the Middle East, lentils were distributed throughout Africa, and then migrated to Europe. Historians have suggested that the slaves were fed lentil stew to be strong and hardy, and therefore efficient.

Historically, Indians have been among the largest consumers of lentils. About a quarter of the world's lentil production today comes from India, most of which is consumed and never exported. The Indian diet often includes a main dish called dhal (or lentils), which is an ancient recipe and part of the daily diet in India.

In other parts of the world, such as Israel and Ethiopia, lentils also provided a high percentage of nutrients for a growing population. In the tradition of Jewish mourning, lentils were prepared for the mourners, along with boiled eggs, because they round form symbolizes life cycle from birth to death.

Ethiopians consumed lentils to provide for the body necessary quantity calories, fiber and protein. They especially fed lentils to babies for their rapid growth and development. And they used it during the famine.

In ancient Greece, flour was made from lentils, added to bread products. Lentil stew was the cheapest dish and was equal to food for the poor. Only in the 18th century noble people began to use lentils.

Lentils were brought to Russia in the 12th century. During a period of severe drought and a lean year (the end of the 19th century), only lentils were born, and it was she who saved many people from starvation. After this incident, Russia began to actively grow lentils, and the country took a leading position in the export of lentils in the world. But in the future, it became unprofitable to grow this crop due to the predominance of a cold climate in the country, and India began to take the first place.

At present, the traditions of lentil consumption are being restored in many countries. Dishes from it can be found on the menu of the world's best restaurants, but of course mainly in Asia, where it has found popularity.

How and where is grown

For many peoples of Asia, lentils are rightfully considered one of the most important sources squirrel, which in its own way nutritional properties can replace bread, cereals and even meat. The technology for growing lentils is very similar to peas. However, this legume is more thermophilic.

Lentils can suffer from frost, but will endure drought with ease. On this moment, the main countries growing lentils are: India, Canada, Turkey, USA, Nepal, Australia, etc. Lentils are also grown in Russia, in the southern regions, for example, in the Rostov region.

Lentils were one of the first plants domesticated by man along with wheat, barley and peas.
Lentils were brought to Russia in the 11th and 12th centuries under the name sochevitsa.
Lentils are not able to accumulate harmful or toxic substances in themselves.
In ancient times, lentils were valued as a medicinal plant.
In France, lentils are considered "royal food".
In Brazil, lentils are a symbol of wealth and prosperity.
During World War II, the American government urged its citizens to eat lentils so as not to "undermine" the country's economy in a difficult time for her.
Mentions of lentils are found in the books of the Old Testament. It was the main food of our ancestors.
At the end of the 19th century, there was a severe drought in our country, and only lentils were born to glory, thereby protecting our people from hunger.
Only 8% of Americans consume lentils.
Lentils have been found in ancient Egyptian tombs dating back to 2400 BC. e. Perhaps the ancient Egyptians used it as an aphrodisiac.
It is believed that lentils give children cheerfulness and diligence.

Lentils have been known for a long time, they belong to the legume family and contain fiber, protein and many others. useful elements. low calorie and small glycemic index make lentils the most popular product in the diet of losing weight. What else is rich in red lentils, its benefits and harms are described in our article.

Pros and cons of red lentils

There are three types of lentils: brown, green and red. The first is added to hot dishes and soups, the second - to vegetable salads, and red lentils are becoming a frequent ingredient in a variety of sauces and side dishes. Consider the useful properties of this product.

Benefits of eating lentils

Any component in the composition of lentils has beneficial effect on the body. We list the main advantages of eating lentils for food.

Antioxidant properties of lentils

The natural antioxidants contained in lentils can prolong the youth of the body and maintain its health.

Slimming with lentils

Red lentils promote weight loss. Due to the low fat content and the presence of fiber in it, the appetite is reduced, and the feeling of hunger is dulled.

The effect of lentils on the skin

Red lentils are included in the recipes of many folk remedies. Lentils exfoliate the skin and tighten pores. After using such a natural peeling, the skin of the face is noticeably transformed, and it seems to glow from the inside, it becomes soft and tender.

The effect of lentils on the heart

Helps lower cholesterol, prevents heart disease, helps in lowering blood pressure. All this is due to the content of fiber and potassium in red lentils. In addition, lentils contain a large amount of folic acid and magnesium, which also has a positive effect on the functioning of the heart muscle. This product can be used by people with diabetes.

Lentils to improve digestion

Like any plant product rich in amino acids, lentils have a positive effect on cleansing the body of harmful substances including blood purification. The work of the gastrointestinal tract is normalized, problems with the stool disappear.

Lentils for cancer

Due to the presence of natural antioxidants in lentils, as well as the presence of fiber in it, the likelihood of cancerous tumors is reduced.

Strengthening immunity with lentils

Regular consumption of red lentils can increase vitality body, strengthen immunity and resistance to microbes. It is good to consume it during the season of viral epidemics in combination with other useful natural products - for example, with honey, onions, garlic.

Healthy vision thanks to lentils

Side effects of eating red lentils

Many products, while having a lot of useful properties, nevertheless have some contraindications and side effects. Let's dwell on them.

Bloating and flatulence from lentils

Excessive consumption of red lentils causes the formation of gases in the intestines, since the fibers that make up the lentils do not have time to be absorbed. thin walls intestines. Permissible rate lentils per day - a glass of the finished product. You can reduce the manifestations of flatulence by adding fresh herbs to food.

Kidney stones due to lentils

Lysine in large quantities, found in lentils, can cause kidney stones. People with kidney disease the use of this product should be limited. In addition, an excess of protein can aggravate the course of the disease.

Lentils can reduce the vitality of the body

An excess of potassium in the blood leads to symptoms of fatigue, weakness, palpitations up to vomiting and tingling in the heart area. When such symptoms appear, red lentils should be abandoned. Perhaps this is a sign individual intolerance this product.

useful product with many medicinal qualities may be harmful to health misuse or serious illness

How to store lentils?

The shelf life of lentils can be about a year, provided that they are in a closed glass container with a tight lid and in a dark place. Lentil dishes are recommended to be stored in dense food containers, preferably in the refrigerator. In the freezer, lentils are stored for no more than 6 months.

Having learned more about such a product as red lentils, the benefits and harms of which are described in our article, let's move on to some secrets of its preparation.

Red Lentil Cooking Secrets

It is not difficult to prepare this product, the main thing is to know a few nuances.

The right choice of lentils

For normal life stomach most useful are red varieties of lentils. They are easily digestible and do not cause allergies, unlike brown. The latter is able to increase flatulence.

Preparing to eat lentils

Be sure to thoroughly rinse the lentils in cool water and remove all dirt. It is best to grind lentils, so it is more useful.

Before eating, you can soak the lentils in water for about 2-4 hours. It should swell by about 2 times.

Applying spices to lentils

Cooking lentils is best supplemented with spices that convert gas-forming oligosaccharides, then digestion is faster and better.

Features of cooking lentils

Cook the lentils over low heat for several hours. To speed up the cooking process, you can pre-soak it overnight.

What do you eat with lentils?

It is best and healthier to eat lentils in soups or add them to vegetables. A slice of bread will enhance the effect of amino acids, which are vital for maintaining normal functioning organism.

The maximum benefit from the consumption of lentils can be obtained only with regular use. It is enough to make dishes from it 2-3 times a week.

Lentils are a legume; represents the genus of the same name and belongs to the legume family.

This leguminous crop was grown for human consumption and as fodder many centuries ago.

Lentils are a very tasty and healthy product.

A specific feature of the plant is that it does not absorb harmful compounds.

Compound

The calorie content and nutritional value of grains depend on the variety and cooking technology:

Energy value, 100 gr.	Green and brown lentils raw	Green and brown lentils boiled	Raw red lentils	Red lentils boiled
Squirrels	24.3	8.8g	23.8	7.6g
Fats	1.9g	0.7g	1.3g	0.4g.
Carbohydrates	48.8g	16.9	56.3	16.5g
calories	297 kcal	105 kcal	318 kcal	100 kcal

Is Lentil a Protein or a Carbohydrate? Lentils are a source of light protein and complex carbohydrates.

Lentils have a diverse chemical composition.

Grains in large quantities contain the following trace elements:

potassium;
phosphorus;
magnesium;
tryptophan amino acids;
light vegetable protein;
fatty acids Omega-3 and -6;
vitamins gr. B (especially high content of B1), PP.

Sprouted grains, as the shoots grow, are enriched with vitamin C.
Sprouted lentils will compensate for the lack of vitamin C

This valuable groats- the leader in the content of folic acid: a serving of boiled beans provides the body with vitamin B9 by 90%.

For better assimilation iron product served with fresh vegetables and herbs containing the antioxidant vitamin C.

Varieties

Lentils come in several varieties:

brown- the most popular. In American cuisine, vegetable soups are prepared with herbs and this type of cereal. The brown variety of beans has a nutty flavor. Effective for lung diseases, various injuries and fractures;
red- in the process of cooking it quickly becomes soft as it is devoid of a shell;
black, similar to caviar "beluga";
green French "puy"— grains of fragrant French lentils retain their integrity even after prolonged heat treatment. The puy variety is used to make salads. Yellow beans are green variety, only peeled.

Red lentils, benefits and harms

Eating red lentils will benefit in the following cases:

Red lentils contain a lot of iron, so they will useful for anemia anemia;
Vitamin A does strong hair and nails, the condition of the skin and teeth is noticeably improved;
vitamin E prevents aging;
Dietary fiber acts as a regulator of metabolic processes, the body is filled with energy, stock that lasts for a long time.

Prepared from red lentils delicious soup, the recipe you will learn from the video:

You may also be interested in learning about the benefits and harms. These are crushed barley seeds, which are cleaned only from flower films during processing, as a result of which they retain almost completely all the vitamins, microelements and fiber contained in the grains.

Green lentils, benefits and harms

Green groats boil for a long time, so it needs to be soaked.
Dishes from this variety of lentil beans:

render therapeutic effect constipation, diabetes thanks to high content fiber;
green beans lower bad cholesterol levels;
in combination with other means improve the condition with rheumatism, diseases of the liver and gastrointestinal tract, hypertension and etc.;
Unripe green lentils are richest in tryptophan, which triggers serotonin production in organism.

The plant will also help produce serotonin. This is a real treasure trove of unique taste and powerful healing properties, it is useful for anyone to know how to consume amaranth seeds.

Which lentils are healthier, red or green? Each variety has a whole range of important substances and compounds, but the best in all respects is the green variety of lentil beans.

green lentils- the most useful

Benefit

Lentils can help defeat some diseases:

Soluble fiber improves the digestion process and prevents the development of tumors of the rectum;
Dietary fiber in lentils improve cholesterol levels in blood;
Regular inclusion of lentils in the menu beneficial effect on the state of immunity, genitourinary system, improves metabolism in organism;
Will help with constipation problem in the absence of intestinal inflammation;

To solve the problem of constipation, you can use and. In addition, potato juice perfectly cleanses the body of toxins and fights against intoxications of various origins.

Lentils can also be used with diabetes. The product is filled with light carbohydrates that do not increase the percentage of sugar in the blood. Successfully replaces most cereals for diabetics and bakery products. The most useful for diabetes dished lentils. It should be eaten 2 rubles / week.

With diabetes, you can use and. Useful for diabetics is Fresh Juice vegetable crop, improving general well-being and helps to prevent many complications of the disease.

Benefits and harms for the liver

Lentil grains, like all legumes, contain large amounts of lecithin acid. This substance has the ability to restore liver cells. The seeds of this lateral plant have a diuretic effect, prevent the accumulation of excess fluid, and promote the renewal of liver cells. Lentils - a storehouse natural protein practically devoid of fat. The product is extremely beneficial for the liver. Nutritionists recommend eating dishes from lentils 1-2 rubles / week.

You can prepare a decoction of lentils to cleanse the liver, you will learn the details from the video:

For women

Lentils contain isoflavones, which prevent the occurrence and development of malignant neoplasms in the breast. Preserved even in seeds that have undergone heat treatment.

For weight loss. This legume is rich in protein, which provides the body with energy for many hours and has virtually no fat. In addition to weight loss, the normal functioning of the body as a whole is being established. This natural product supports the body during diets, supplying it with all vital important substances.

Lentil groats help to achieve the right balance of hormones, improve metabolic processes, which leads to natural weight loss.

Vitamin E has a beneficial effect on appearance, gives beauty "from the inside". Zinc gives the muscles flexibility, which is very important for a successful birth process without ruptures.

Is it possible for pregnant women? During pregnancy, it is important to consume the most valuable foods. Thanks to folic acid as part of cereals, lentils contribute to the proper development of the fetal brain, provide vitamins and other important substances to the body of the mother and the unborn baby.

At breastfeeding. Useful properties of lentils allow us to recommend this product for HB. You can include lentils in the menu of nursing mothers after the baby is 2 months old to avoid colic and other problems with the tummy.

It is also useful for young mothers to take. This tool not only increases the volume of milk during breastfeeding, but also helps the new mother to cope with postpartum depression.

For children

Lentils should be offered to children over 2 years of age. It is better if this legume is part of a multi-component dish and well boiled. digestive system small organism is not yet perfect. For feeding children, it is best to use red, yellow and germinated cereals.
Children enjoy eating red lentil soup

What is useful for men?

Eating lentils will bring invaluable benefit and for men. Natural product helps cleanse blood vessels, reduce "bad" cholesterol and prevent the development of heart disease, which often affects the "strong" sex.

Zinc in lentil beans returns male power, and protein helps to effectively build muscle mass. Thanks to magnesium and potassium, the muscles become elastic.

For those who are engaged in bodybuilding lentils - important product nutrition. Groats contain vegetable protein that can be easily digested. Useful substances of lentil beans help keep muscles in good shape.
Lentils saturate the body with calories for a long time. It should be consumed before and after workouts.

Harm

Due to the presence of indigestible protein in the composition of lentils, its use may be contraindicated in people with:

ulcers;
gastritis;
hepatitis;
problems with the pancreas;
gallbladder problems.

Lentils, like other legumes, stimulate the formation of gases, therefore, in addition to benefits, it can harm people with dysbacteriosis, intestinal diseases, and those who suffer from gout. To avoid these problems, bean grains should be served with greens and eaten in small quantities.
In some cases, lentils should be used with caution.

It is difficult to digest by the body, so it should be boiled until soft over low heat and consumed in the daytime.

Also in the composition are phytates, compounds that do not allow normal absorption beneficial substances and minerals.

What is more useful?

Let's compare the benefits of lentils with other, more familiar representatives of legumes:

Beans- a bright representative of legumes, has many varieties. All of them are similar in chemical composition, nutritional value. Beans are richest in potassium, phosphorus, vitamin B9, magnesium, calcium. Unlike lentils, beans contain the important trace element selenium. The content of protein and valuable dietary fiber in cultures is approximately the same. The calorie content of beans is slightly more than 100 Kcal / 100 g;
Peas- also a representative of legumes. It has a richer composition of amino acids, however, it loses to lentils in terms of protein and iron content. Unlike lentils, it does not contain isoflavones.

As you can see, this bean is indispensable - be sure to try this wonderful product.