Lentils are a valuable product of a healthy diet

If you take the three most popular dishes in Russia — it will be potatoes, pasta and cereals. They grew generations of people, and some don't know how you can do without roast potatoes or favourite pasta. Although such a familiar and familiar childhood food someone can add pounds.





And those who lead an active lifestyle and think about nutrition, wonder how it is possible to diversify the diet? What can I eat on the side, except buckwheat, rice or potatoes?

There is a product that we almost never eat is lentils. Not because it taste good or expensive, can not buy or hard to cook. For most it is simply unknown product, and what to do with it — is not clear. In Soviet times, the lentils on the shelves was not, so our mothers and grandmothers didn't cook it. Now it has ceased to be exotic and widely sold.

Lentils is one of the oldest products and it is mentioned even in the Bible. She appeared in Central Asia and then spread to Africa and the middle East have roots in Europe and... To Russia is not reached. I think it is because it as a crop not grown and not purchased. Currently, the world's leading producers of lentils are India, Turkey, Canada, China and Syria.

As prigotovitsya only sold red and green lentils, there are other types. They differ in the duration of cooking. Red lentil cooks quickly, 10-15 minutes, green is 25-30 minutes. 1 Cup of lentils needs 2 cups of water. Put the lentils in boiling water, boil on slow fire under a cover. Ready lentils can be stored in the refrigerator up to 3 days.

The subtleties of cooking. Red lentils are soft and fall apart quickly, so prepare only the mashed potatoes, or soup. Green lentils are firmer and you can cook a lot of tasty and healthy dishes.





If you want to use green lentils for a salad or add to soup, it's important to maintain form and was a little dense. So no need to tenderize her a lot, will need 20 minutes of cooking. If you are preparing the garnish, the cooking time must be increased by 10 minutes, and cook for 30 minutes.

I suggest all to use the kitchen timer and do not cook "to taste" or "until done". If your stove is not equipped with a timer, you can buy inexpensive. This will save a lot of time and allow to cook healthy food, because many of the products have a relatively short period of time cooking, and it is important not to overcook it!

Useful properties of chechenizatsiya refers to legumes and is a valuable source of vegetable protein. By the way, in many Catholic countries it is a staple during lent. Lentils favorably with other legumes the fact that it does not need soaking and cook quickly.

1 Cup (200 g) of cooked lentils contains 18 grams of protein, no fat and lots of vitamins and minerals.

A source of dietary fiber

Lentils are rich in dietary fiber, which many lack. Fiber is necessary for normal digestion, it increases the bulk of intestinal contents and serve as a prevention of constipation.

Few people know that this lentil is a source of a slow (healthy) carbohydrates, which are necessary for our body.People with diabetes who need to monitor the amount of carbohydrate in food, consider legumes as carbohydrates (bread units — HEH). Lentils have a low GI (glycemic index), so it can and should be there for people with disorders of carbohydrate metabolism and diabetes mellitus, as well as those who want to lose weight. The side dish of lentils gives you long lasting satiety and provide the body with energy that flows slowly and evenly.

In the lentils a lot of molybdenum and folate, copper, phosphorus, manganese, iron, vitamins B1 and B6, Pantothenic acid, zinc, and potassium.Are there any restrictions? Lentils contain purines, so people with gout and high uric acid level should eat it in small quantities.

With lentils you can cook a variety of dishes.

For example, salad with red pepper

Green lentils,

red pepper,

your favorite herbs and spices,

olive oil.

Puree of red lentils

A good alternative to mashed potatoes. And here are some pros — lentils don't need to peel the potatoes, boil for 10-15 minutes. Mixed in a blender and you're done. Favorite texture in the form of puree, but use a lot more!

Lentils are a versatile product. It has a neutral taste that absorbs the flavors of sauces and other components and goes with many foods: from cheese and vegetables (both fresh and stewed) with potatoes and rice, and chicken meat. Your familiar and favorite dishes of vegetables or potatoes will win, if you will add the lentils. Lentils enhances satiety due to dietary fiber increases the nutritional value due to protein and vitamins.

Want to be healthy — eat lentils!

 

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