Nature presents own candidates for "the best food choice"
Bean
Gartenbohne, Fisole (German)
Haricot (French)
Fagiolo (Italian)
Judias, frijoles, reindeer (Spanish)
What is Beans?
Taxonomy
Empire: Plantea
Order: Fabales
Family: Fabacea
Gender: Phaseolus
Species: Phaseolus Vulgaris
It is a one-year plant that matures in the fall.
There are tall and low beans.
It comes from America and has arrived in Europe in the 16th century.
The name "Vulgaris"of the means that it's ordinary, beans ( most commonly used).
Properties
Energy value (100 g dry beans)
Energy content 333 kcal / 1393 kJ.
60% carbohydrates
23.6% protein
0.8% fat.
Nutritional value
Minerals
It's a great source
copper (0.96 mg which constitutes 106% RDA),
iron (8.2 mg which makes 58% RDA),
phosphorus (407 mg which makes 51% RDA),
manganese (1 mg which makes 50% RDA),
magnesium (140 mg which makes 47% RDA),
It's a good source
calcium (143 mg which makes 18% RDA) and
zinc (2.8mg which makes 18% RDA).
vitamins
It's a great source
folic acid, vitamin B9 (236 mg which makes 118% RDA),
thiamine, vitamin B1 (0.5 mg which makes 38% RDA),
pyridoxine, vitamin B-6 (0.4 mg which makes 20% RDA),
It's a good source
riboflavin, vitamin B2 (0.2 mg which makes 14% RDA),
niacin, vitamin B3 (2 mg which makes 11% RDA),
pantothenic acid (0.8 mg as it does
13% RDA) i
vitamin K (19 μg which makes 19% RDA).
Fibers
(10 gr which makes 40% RDA
Excellent source -- The term refers to foods containing vitamins, minerals, proteins and fibers in an amount of at least 20% of daily needs (RDA).
Good source - The term refers to those foods containing vitamins, minerals, proteins and fibers in an amount of at least 10% of daily needs (RDA).
RDA - recommended dietary allowances
Why is bean a super food?
0. As universal food
Super source of protein,
but unlike other good sources of protein,
Beans have a little fat,
and does not contain saturated fats and cholesterol.
It is always easy to prepare.
And for some people it is important yes not expensive.
1. Replacement for meat.The secret of vegetarian and vegan cuisine
source
Beans are generally one of the best sources of plant origin proteins.
But he does not contain all the essential amino acids.
Essential amino acids are those that a human body can not synthesize.
The consequence of the lack of essential amino acids in the diet is the inability of the cell to synthesize the human proteins.
That is why we have to import them from an external source.
Sources can be of plant or animal origin (from recently synthetic - artificial from the lab ).
Animal origin proteins contain all essential amino acids .
That's why they are "as" more valuable proteins.
However, this disadvantage is solved by a simple combination of food of plant origin.
How?
legumes like beans, peass and lenses often do not contain enough methionine and tryptophan.
Whole grains such as brown rice, oats and wheat lack the isoleucine and lysine.
If you combine these two foods in one meal, you will provide essential amino acids in the required quantities.
So you need to combine foods that are complementary.
It's not hard at all.
Table,Foods with nutritional properties are all you need.
Complementarity of foods is the basic rule of good vegetarian or vegan cuisine.
With a little fancy and that's it!
And so they do are not need meat, fish, eggs and milch.
2. Problems with emptying the bowels
One meal of beans that makes up 20 - 25% fiber of RDA.
The fibers stimulate and maintain proper digestion and prevent constipation (constipation).
They help to prevent and treat hemorrhoids, irritable colon syndrome, colon cancer.
3. Bowel microflora
They create a healthys intestinal microfloras which is a prerequisite for strong immunity.
4. Heart function
source
A study conducted at 16,000 respondents from the US, Europe and Japan over a period of 25 years revealed that by consuming legumes the risk of cardiovascular disease decreased by incredible 82%!
This is due to the rich content of folate in the skin that reduces the amino acid homocysteine.
Increased homocysteine levels are a risk factor for cardiac, stroke and peripheral vascular disease, and are found in 20-40% of patients with heart disease.
5. Brain Functions
Beans have a beneficial effect on mental health through vitamin thiamine that is involved in energy production and the synthesis of acetylcholine, an essential neurotransmitter for memory whose deficiency affects the occurrence of age-related mental illnesses such as senility and Alzheimer's disease.
6. Diabetes
It contains a lot of complex carbohydrates and fibers.
This prevents the rapid growth of blood sugar and is therefore good for diabetics.
7.Celiac disease (gluten enteropathy)
The beans do not contain gluten, so they can be used by people with gluten enteropathy.
Reminder!
Gluten intolerance (celiac disease) is the inability of the organism to break down gluten from food (cereals - wheat, rye and barley).
If you do not have natural intolerance of gluten and if you are not allergic to gluten, you do not have to avoid gluten and pay expensive gluten-free products.
Simply, but true.
8.Anticancer properties
The beans as an antioxidant occupy 3 of the first 4 places on one of the important tables.Very interesting!
It is a study conducted by the US Department of Agriculture and measured the total amount of antioxidants per serving.
This table is illustrative only (do not eat beans every single day).
1 Red beans (dried) half cup 13727
2 blueberries 1 cup 13427
3 Red kidney beans (dried) half cup 13259
4 plain beans half cup 11864
5 blueberries 1 cup 9019
6 cranberries 1 cup 8983
7 boiled artichokes 1 cup 7904
8 cups 1 cup 7701
9 black grapes half cup 7291
10 raspberry 1 cup 6058
11 strawberries 1 cup 5938
12 red apple 1 5900
13 Granny Smith apple 1 5381
14 walnuts 30 grams 5095
15 cherry 1 cup 4873
16 black plums 1 4844
17 boiled red potatoes 1 4649
18 black beans (dried) half cup 4181
19 plums 1 4118
20 Gala apple 1 3903
Instead of a conclusion
Beans are almost ideal food.
It contains more protein than most meat.
To repeat!
Combined with cereals, it is completely a substitute for meat.
Now you see the title from the beginning of the text.
One opinion and questions
People constantly invent "new and new" food.
Do you know what you eat?
And The offer of nature is like a Swedish table.
And what do smart we take?