Calorie Lentils, grains. Chemical composition and nutritional value

Lentils- an annual plant from the legume family with a small flat seed. Like all legumes, it has several varieties: green, red, brown and black. According to its nutritional properties, lentils replace bread, cereals and even meat. The cooking time of lentils is shorter than other legumes - this is a good advantage, and the content of vitamins and elements is not reduced. And another important plus of lentils is environmental friendliness, since it does not absorb nitrates and other chemicals when it grows. Lentils are a dietary product for a healthy and healthy diet. Regular consumption of dishes with lentils helps to strengthen the immune system and increase vitality. Lentil porridge stimulates metabolism and normalizes the functioning of the genitourinary system. Cooked lentils retain more than half of the beneficial vitamins and minerals useful for pregnant women.

Useful properties of lentils. Compound.

Lentils are very rich in vegetable protein and dietary fiber, i.e. it has soluble fiber. Vegetable protein is perfectly absorbed by the body. According to the content of trace elements, lentils are simply a champion - in it: calcium, potassium, magnesium, phosphorus, iron, manganese, copper, molybdenum, boron, iodine, cobalt, zinc, as well as fatty acids from the Omega-3, Omega-6 group. Vitamins: groups B, folic acid B9, PP, A, C in sprouts. One serving of cooked lentils contains almost a daily requirement of folic acid. Folic acid or B9 is essential during pregnancy and for the nervous, brain, circulatory and immune systems.
Lentil soluble fiber improves digestion and intestinal motility, is a good prevention against rectal cancer.
For better absorption of iron, which is abundant in lentils, they are eaten with herbs, tomatoes and red peppers.
Lentils contain the important amino acid tryptophan, which helps in the production of serotonin. Those who eat lentils are not threatened with depression. A side dish of whole grain rice with green lentils is an excellent source of tryptophan, which means a good antidepressant.
Lentil dishes are recommended for the following diseases:
urolithiasis disease; as a prophylactic of oncological diseases - rectum and chest;
diseases of the cardiovascular system, anemia;
diabetes mellitus (blood sugar normalizes);
digestive problems, including colitis and ulcers.

Calorie content of lentils

Nutritional value in 100 grams of dry lentils - green: Squirrels- 25 gr, Fats 1 gr, Carbohydrates - 53.7 gr., calories - 323 kcal

If we consider the calorie content of lentils, then for starters it should be noted that lentils have a very low weight and a small amount is enough to prepare several servings.
If at the same time the calorie content of dry lentils is 323 kcal per 100 grams of the product, then boiled lentils have a lower calorie content - only 111 kcal per 100 grams. ready meal. For garnish 200 gr. more than enough and the total calories will be 222, and satiety feels much more. You can make a dressing, and I pour cold-pressed pumpkin seed oil over lentils - delicious, nutritious and extremely healthy! I cook lentils without salt and I advise you!
The weight of a full faceted glass of lentils is 210 grams, an ordinary 200-gram glass is 170-180 grams. On a note: in a faceted glass fits 210 g, in a tablespoon 30 g, and in a teaspoon 10 g of lentils.

Lentils for weight loss.

The chemical composition of lentils is saturated with all kinds of microelements and vitamins - this makes it a valuable dietary product. Thus, the process of losing weight on lentils is even beneficial for health. You must first study all the indications and contraindications for the use of lentils for weight loss. For your information, how the elements in lentils work:
Niacin B3 or PP actively participates in all processes of fat breakdown;
vitamin A normalizes metabolism and burns calories;
Lots of lentils fiber which is also good for dieting. The intestines are cleared without problems.
B vitamins(there is a lot of thiamine and riboflavin in lentils) reduce the feeling of hunger and give a feeling of satiety;
potassium improve blood circulation, helping the body remove toxins and harmful substances;
There is practically no fat in lentils, but proteins and complex carbohydrates are enough for proper metabolism. Complex carbohydrates do not raise blood sugar, but keep it normal and at the same time give a lot of energy!

Cooking lentils for weight loss.

Take 1 cup of washed lentils and pour into 2 cups of boiling water, cook over low heat under the lid for 15-30 minutes. Depending on the variety. Do not salt! You can salt a little the already prepared dish with sea salt.
Dressing for lentils olive : 1 tablespoon olive oil, 2 tablespoons tomato juice, 2 tablespoons chopped pitted olives, fresh dill to taste. For a serving for losing weight - 1 tablespoon of such a dressing. You can eat it as a separate dish, or as a side dish, add chicken breast or fish, and greens with vegetables.

Harm of lentils or contraindications.

Lentils are such a useful product that there are practically no contraindications, but only warnings.
It is undesirable to actively eat with problems with flatulence, it contributes to gas formation and the appearance of bloating. Although the swelling goes away after a couple of days, it depends on the situation.
With a tendency to diarrhea, you should also not eat lentils and if you are allergic to legumes, which is of course rare.

By including lentils in your diet, you can normalize the weight and work of the whole organism. You will be able to feel full and at the same time your weight will decrease without loss of vitamins. You can lose weight tasty and healthy!

The calorie content of lentils boiled in water is, depending on the type of product, 100 - 120 kcal. Legumes contain:

• 7.8 g protein;
• 0 g fat;
• 20 g of carbohydrates.

The product is characterized by a rich vitamin and mineral composition, including folic acid, thiamine, pyridoxine, choline, vitamin PP, riboflavin. Lentils are recommended for replenishment in the body of boron, silicon, cobalt, molybdenum, nickel, phosphorus, etc.

In its raw form, the calorie content of red lentils per 100 grams is 314 kcal. The product contains 21 g of protein, 1.1 g of fat, 48 g of carbohydrates.

Boiled red lentils have a much lower calorie content. In 100 g of legumes boiled in water, no more than 100 kcal.

Green lentils calories per 100 grams

The calorie content of green lentils per 100 grams is 323 kcal. The product contains 25 g of proteins, 1.1 g of fats, 53 g of carbohydrates.

Calorie content of 100 g of boiled green lentils does not exceed 120 kcal.

The benefits of boiled lentils

The following benefits of boiled lentils are known:

• the product is saturated with easily digestible vegetable protein, due to which it is useful for normalizing the work of the digestive tract;

• lentils are considered one of the most effective plant sources of iron intake;
• lentil porridge is indicated to strengthen immunity;
• due to the saturation with antioxidants, the product is recommended for the prevention of colon and breast cancer;
• doctors recommend eating lentils to prevent diseases of the genitourinary system;
• due to the large amount of saturated fatty acids, dietary fiber, vegetable proteins and fats in lentils, legumes are an indispensable component of vegetarian nutrition;
• potassium in lentils is good for the health of the heart, blood vessels, nervous system.

Harm of boiled lentils

The harm of boiled lentils can manifest itself in the following cases:

• overeating with legumes with an increased tendency to constipation, flatulence;
• the use of the product for gout and exacerbated diseases of the joints;
• if you eat lentils with dysbacteriosis.

Lentils are indicated in very limited quantities in gallbladder dyskinesia.

Exceeding the daily intake of legumes contributes to the deterioration of the absorption of calcium, iron, zinc in the body.

Protein (aka protein) has the best karma among the trinity of “proteins-fats-carbohydrates”. Any healthy person tries to eat food with a minimum amount of fat and simple carbohydrates and a maximum protein content. However, in order to consume a lot of protein, it is not necessary to eat someone alive.

Healthy has compiled a list of ten protein-rich foods that you should especially pay attention to if you are embarking on an enjoyable path to a healthy lifestyle.

1. Quinoa

A kind of grain crop that is poorly distributed in our area solely due to the fact that it grows mainly in South America, and therefore reaches us in a much more expensive form (about 250 rubles for a 350-gram pack). However, now it is easy to buy this cereal in almost any chain supermarket like “OK”.

Quinoa contains more protein than any other cereal on our planet: an average of about 16 grams per 100 g - about the same as meat, and in some varieties of protein even more than 20 grams. As they say in TV stores on the couch: but that's not all.

The amino acid composition of protein in quinoa is balanced and close to that of milk protein, and the number of amino acids (protein constituents) is up to 20 types.

Young soybeans are a pantry not only of protein, but also of iron, calcium, zinc, vitamins A and B, and just fiber. Most of all, edamame is appreciated and devoured in Japan. They go there as an appetizer for beer. Meanwhile, it will fit perfectly for the main dish. The protein content there is 11 grams per 100 g.

3. Chia

Chia seeds, also known as "Spanish sage", are eaten in Mexico, the United States, and have recently been chewed a little in Russia. It is the seeds of this alpine plant that are used for food. They fell in love with the dieters for their fantastic protein content (20 grams per 100 g), antioxidants, linoleic and other omega-3 fatty acids and fiber.

Vegetarians also fell in love with them thanks to the rich placers of calcium, 100 g of seeds contain 631 mg of calcium, 2 times more than in a glass of milk.

4. Lentils

“Rye is rye, oats are oats, lentils are lentils,” the classics used to say. You can also talk about lentils in other, larger literary forms - this is such a well-deserved plant, because there are about 24 grams of protein in 100 grams of this product.

You will be surprised that most of the world and about a third of the world's production of lentils occurs in Canada. We've been surprised.

5. Greek yogurt

It is also “dahi”, it is also “tzahi” - “a type of filtered yogurt, in order to eliminate whey, which gives an average consistency between yogurt and cheese.” It has become widespread due to the low content of fats and carbohydrates, but the high content of proteins (in some varieties it goes off scale for 30 grams per hundred) and, of course, excellent taste.

6. Tempe

The Indonesian word “tempe” was not translated in any special way and was simply borrowed. Tempeh is, roughly speaking, soybean briquettes. Here's how the recipe is described on Wikipedia: soybeans are softened, then opened or dehulled, and boiled, but not cooked through. An acidifier (usually vinegar) and a starter culture containing the fungus may then be added. Rhizopus oligosporus. The beans are laid out in a thin layer and fermented for a day at a temperature of about 30 ° C.

At a pace of about 18-19 grams of protein per 100 grams of bar, a lot of useful polyunsaturated fatty acids.

7. Seitan

This dish or product, which is not always easy to distinguish from meat, is made from wheat protein.

100 grams of seitan contains about 40 grams of carbohydrates, 25 grams of protein and 1 gram of fat, which is a serious success in the healthy environment.

8. Peanut butter

Favorite girlfriend of a bodybuilder on the mass. It has as much as 50 grams of fat, so it’s not for everyone, but this healthy fat, saturated fat, there is only about 10 grams per hundred. But there is a lot of protein - 25 grams. All in all, peanut butter is perfect for dessert if you're on a calorie-free diet.

If you suddenly find yourself without money in an unfamiliar city, a can of peanut butter and a loaf of bread can be eaten for about a week.

9. Chickpeas

Chickpeas (aka Turkish peas, mutton peas, shish, bubble, nahat) - generally advanced peas. You can make pilaf with it, grind it into hummus, sculpt falafel, or simply boil it and eat it as a side dish or main dish. It has 19 grams of protein per 100 grams, which is more than in doctor's sausage. Not to mention how much healthier chickpeas are.

Lentils contain a significant amount of useful substances, are distinguished by a high content of vegetable protein. The product is used in a healthy diet. This is a dietary dish that can easily replace meat. Dishes with lentils came to the cuisines of the world from Asia. With the addition of this legume, soups, salads, side dishes are prepared. The rich chemical composition allows the use of the product for the prevention and treatment of many diseases.

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Product calorie content

Nutritionists advise using lentils as the main dietary dish, since legumes contain practically no fat, while saturating the body and providing it with all the necessary substances. The fresh calorie content of the product is only 106 kcal per 100 grams.

BJU:

• vegetable protein 25 g;
• water 14 g;
• carbohydrates 54 g;
• fat 1 g

The nutritional value may vary depending on how the lentils are prepared. A boiled dish contains 111 kcal, and a fried dish contains 101 kcal. You can learn more about the nutritional value from the recipe of the dish. Dishes with lentils are suitable for daily consumption, during a diet, on fasting days.

Chemical composition

Lentils have a rather rich chemical composition.



Varieties

In total, five types of lentils are distinguished:

• red;
• yellow;
• green;
• brown;
• black.

The red product contains the largest amount of iron in its composition. Regular consumption of this type of legume leads to an improvement in the functioning of the brain and nervous system. Red lentils are prepared quite quickly, as they do not have a shell.




Green lentils, which are called French, have high healing properties. It contains a significant amount of fiber in its composition, which improves the functioning of the digestive system. The green variety takes the longest to cook, is used to normalize blood sugar levels and eliminate problems with the digestive system.




Yellow legumes - the same green variety, only without the upper shell. This species differs from the previous one only in a lower fiber content.




Ripe green beans turn brown. They are common in cooking, used to prepare various dishes.




The black variety is considered the most fragrant and only reveals its taste when cooked. It is considered more nutritious due to the increased content of vegetable protein. The color of the product is given by a special pigment with antioxidant properties.




Regardless of the variety, lentils have a lot of useful properties and have contraindications for use.



Benefit and harm

The benefits of legumes for the body are as follows:

1. 1. A large amount of soluble fiber helps to reduce the level of bad cholesterol, cleanse blood vessels, and improve the functioning of the heart muscle.
2. 2. A large amount of magnesium, which is part of the product, provides relaxation of smooth muscles, helps to normalize the heart rhythm, and eliminates cramps in the limbs.
3. 3. The high content of folic acid improves reproductive function, normalizes the functioning of the nervous system, ensures the proper development of the embryo in early pregnancy.
4. 4. Insoluble fiber contributes to the normalization of the intestines.
5. 5. Soluble fibers provide normalization of carbohydrate metabolism.
6. 6. A high concentration of iron has a beneficial effect on the circulatory system, prevents the development of anemia in pregnant women, women during critical days, children who do not eat meat.

Contraindications for use:

1. 1. Excessive consumption of the product in food leads to a violation of purine metabolism in the body, so people with physiological problems in the assimilation of this element are not recommended to eat the product.
2. 2. In chronic kidney disease, legumes should be consumed with extreme caution.
3. 3. Increased gas formation is also a contraindication to the use of this product.

Lentils should be consumed in reasonable quantities so as not to harm the body.

Use during pregnancy

For pregnant women, the use of this product is of particular importance. Lentils contain a large amount of folic acid, which ensures the normal development of the embryo in the early stages. This microelement is also useful in planning pregnancy, since its deficiency leads to the impossibility of successful conception and attachment of the embryo to the uterine wall. Vitamin E, which is also contained in this product, is important for the successful conception and bearing of a baby.

A large amount of protein ensures the proper growth and development of the child, and a high iron content prevents the development of anemia in pregnant women in the second trimester. The increased fiber content contributes to the normalization of the digestive system, eliminates constipation.

During pregnancy, it is important for a woman to supplement her diet with foods high in vitamin C, which allows microelements from lentils to be absorbed in the body by almost 100%. It is enough to include legumes in the diet 1-2 times a week. With frequent use, lentil culture can harm a woman, cause headache, nausea, and vomiting.

Diet food

The fibrous structure of the legume helps to cleanse the digestive system of toxins. Removes cancer-causing radionuclides. The high protein content allows you to quickly gain muscle mass with the right physical activity.

For men

The anti-inflammatory effects of the product allow it to be used for nutrition of older men. These properties help to cope with chronic diseases, protect the genitourinary system from the development of inflammation. Bean culture replenishes the body of a man with essential trace elements that improve the functioning of the heart and blood vessels, increase the body's resistance to the negative effects of the external environment.

As a prophylaxis, lentils are used for such diseases:

• prostatitis;
• sexual disorder;
• oncology.

Groats are rich in protein, so it is important to include them in the diet of men involved in sports. A large amount of vegetable protein helps to quickly bring the body back to normal, get a beautiful muscle relief. Sprouted lentils play a huge role for male potency. Such grains should be consumed regularly in small quantities.

delicious soup recipe

To prepare a delicious lentil soup, it is enough to take fresh vegetables, legumes and spices. During cooking, no fats are used, which allows you to make the dish dietary. The energy value of the soup is 95 kilocalories per 100 g of the finished dish.

For cooking you will need:

• water - 1 l;
• red lentils - 500 g;
• carrot - 175 g;
• zucchini - 150 g;
• sweet onion - 100 g;
• spices to taste;
• parsley - 15 g;
• green onions - 5 g.

Pour the legumes into a saucepan and boil over low heat for 15 minutes. Chop the vegetables and add them to the pot. Boil the soup for another 15 minutes, then grind in a blender. The dish is topped with fresh herbs.

boiled lentils

The easiest way to cook legumes is to simply boil them. When boiled, it has a small amount of calories and can be eaten as a porridge or as a side dish with other vegetables and meats. It is easiest to cook the product in a slow cooker, as the cooking time in it will be reduced several times.

To cook in a slow cooker, it is enough to sort out dry lentils and rinse well. Pour the beans into the container, add 500 ml of hot water, add spices to taste, close the lid of the device. Set the "Porridge" mode and cook until the device is completely turned off.

Boiled lentils in water can be cooked in the microwave. Pour lentils into a deep plate, add 2 cups of hot water, add salt. Select the most powerful mode and cook for 10 minutes. In this case, the container should not be covered with a lid.

Cook lentils on the stove for at least 60 minutes. For 2 cups of cereal, you need to take 5 cups of boiling water. When the cereal is ready, drain the water and cool. Such a side dish can be supplemented with fried vegetables or meat.

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Taste qualities, as well as benefits for the body, bring lentils to a leading position among legumes. Lentils have been used in nutrition since ancient Greece, Egypt and Rome. A large number of dishes are prepared from it, such as mashed potatoes, soups, salads, side dishes, vegetable dishes, used in boiled or stewed form. Lentils are rich in proteins, carbohydrates and fiber. It contains vitamins A, B, E, as well as macroelements (calcium, potassium, sodium, chlorine, phosphorus) and microelements (iron, boron, cobalt, iodine, manganese, silicon, molybdenum, copper, fluorine, nickel). On average, the calorie content of lentils is 310 kcal per 100 g of product. The calorie content of lentils on water will be less than the calorie content of this product in its raw form.

Useful properties of lentils

Lentils are rich in folic acid and iron. 200 grams of the product will provide the body with the daily norm of these substances. A large amount of protein allows lentils to compete with meat and dairy products. Lentils should be used for metabolic disorders, stomach ulcers, duodenal ulcers, colitis, problems with the genitourinary system, diabetes mellitus, and nervous system disorders. Due to the fact that lentils increase immunity and contain a large amount of fiber, it can have a beneficial effect on the normalization of the digestive system. Isoflavones found in lentils can inhibit the formation of cancer cells in the breast. These substances are not destroyed when they are subjected to thermal action. The medicinal properties of lentils make it possible to use it for various chronic diseases, and for their prevention.

boiled lentils

Lentil porridge stimulates the improvement of metabolism, strengthens the immune system and normalizes the efficiency of the genitourinary system. Lentils boil easily and quickly. For complete readiness, it will be enough to cook it for 40 - 70 minutes. The delicate and pleasant taste of boiled lentils will not leave anyone indifferent. After lentils are cooked to a state of readiness, they retain more than half of all their vitamins and minerals. The calorie content of boiled lentils is approximately 111 kcal per 100 g of product. In general, the calorie content of lentils in finished form depends not only on the method of preparation, but also on the variety of lentils themselves.

red lentils

Red lentils have a number of features. This variety boils much faster than the rest, in about 15 minutes, and does not have a shell. It was from this variety that the well-known biblical stew was made. In some countries, it is red lentils that are considered a symbol of well-being and prosperity. The calorie content of red lentils is approximately 313 kcal per 100 g of product.

green lentils

Green lentils originated in France. Garnishes are prepared from it and added to salads. If green lentils are properly cooked, they will not overcook. It has a more pronounced flavor compared to other varieties of lentils. Olive oil will give it a special taste, balsamic vinegar and herbs with mustard. Although green lentils hold their shape, their surface is quite soft. Therefore, this type of lentil can be used in soups, main courses and casseroles. Green lentils contain soluble and insoluble lentils that are so beneficial to the human body. The calorie content of green lentils in cooked form is approximately 120 kcal per 100 g of the finished product.

Restrictions on the use of lentils

Lentils should not be used for gout, uric acid diathesis and joint diseases.