Useful properties of lentils for weight loss

Useful properties of lentils for weight loss

Nutritional value and properties

Red lentilsLentils, like all leguminous plants, have the characteristic features of green mass: curly stem, antennae, pod, in which round-shaped beans ripen, flattened on both sides. In each pod there are 2-3 beans. Productivity is high - up to 25 tons are harvested from 1 ha. The crop is removed after the pods dry out - fresh beans due to the content of ethyl vinyl ketone have a bitter taste. World production reaches 3 million hectares of sown areas, of which only 25 thousand hectares are occupied in the territory of the Russian Federation.

The unique properties of lentils are determined by the presence of nutrients:

  • protein - from 21 to 32%;
  • fat - 0.6-2.1%;
  • starch - 47-60%;
  • ash - 2.3-4.4%;
  • vegetable fiber - 2.5-5%.

Lentil PorridgeThe nutritional value of the following useful components of lentils:

  • fatty acids - linoleic, stearic, linolenic, eicozenic, oleic, palmitic;
  • minerals - sodium, phosphorus, potassium;
  • vitamins - choline, carotene, thiamine, vitamin B6;
  • amino acids - glutamic, aspartic acid, threonine, tyrosine, methionine.
In addition to the beneficial components, the beans contain carbonyl compounds and oligosaccharides, which are considered from a medical point of view as anti-nutritional substances.
One of the ways to reduce their quantity in croup is heat treatment, for example, cooking. Along with this, biotechnological methods of seed treatment are used without the use of aggressive factors.

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Introduction of lentils in the diet

Different varieties of lentilsA lentil-based diet is an effective way of losing weight, saturating the body with nutrients. The main nuances of the use of lentils for weight loss:

  1. Red lentils are high in nutrients. Useful properties of green varieties are less pronounced and not as effective for weight loss.
  2. Before cooking, the cereal is soaked in cold water for at least 8 hours.
  3. Lentil diet is recommended for a week with a break of 1 month.
  4. Do not enter into the diet lentils, if there are diseases of the stomach, blood, mental disorders, high physical exertion, during pregnancy.Like other legumes, lentil groats have properties to increase gas formation in the intestines.
  5. A diet for weight loss based on lentils should contain other useful products: fruits, green tea, cottage cheese, low-fat kefir, milk, honey, poultry meat, fish, mushrooms, greens, rice, etc.
  6. To preserve the water-salt balance of the body, you should drink at least 1.5 liters of water, preferably mineral without gas.

On the basis of lentils you can cook dishes of varying complexity. Recipes are presented in huge quantities and for every taste. On the Internet you can find a lot of reviews about effective weight loss with lentils - the benefits and taste of cereals are appreciated by women very highly.

Sample menu for weight loss

Lentil StewWhen drafting a diet for weight loss, it is better to consult a dietitian who will help you correctly estimate the load and individually calculate the calorie content of food. It is important to take into account contraindications - the benefits in this case can turn into harm. Approximate daily diet for effective weight loss:

  • The first meal is morning. Low-fat yogurt 100 ml, green tea (calorie 50-60 kcal).
  • The second breakfast (lunch) - 10.30-11.00 hours.200 ml of fresh juice or juicy fruit (apple, pear) according to the season (calorie 45-50 kcal).
  • Lunch 13.00-14.00. Lentil chowder with a piece of boiled white poultry meat, vegetable dishes (according to the season).
  • Tea time 4:00 p.m. A glass of jelly, skimmed milk, or juice (calorie 55-65 kcal).
  • Dinner 5.30-18.00. Boiled rice with a low starch content (preferably brown) with soy sauce dressing.
An important condition for the lentil diet is the presence of this cereal in the diet for lunch or dinner. For two meals you need to distribute calories 400 kcal so that the caloric content of food per day was at least 1000 kcal.
You can cook a hearty breakfast and dinner with lentils. For example, in the morning eat 2-3 meatballs of lentils, and in the evening prepare a cream soup with greens. Healthy dishes will help not only to eat tasty food, but also to keep the body in good shape. A variety of recipes for cooking healthy food from lentils are presented below.

Lentil Recipes

Lentil cakesIt is necessary to prepare dry cereal in advance - for this, the grains are soaked in cold water and left for 8 hours. Soaking reduces cooking time and makes lentil dishes soft, tasty, without bitterness. The process of soaking cereals does not affect its useful properties. For cooking, you can use canned lentils with an acceptable shelf life without soaking.

Healthy lentil dishes - popular recipes from the Internet:

Recipe 1.Flat cakes (instead of bread). A jar of canned lentils is crushed in mashed potatoes, add onions (finely chopped), 1 egg, flour 1-2 tbsp. spoons. Salt, mix the mixture. Form small cakes and lay out on a baking sheet. The baking sheet is pre-lubricated with vegetable oil. Cook at a temperature of 220 degrees. 20-25 minutes.

Recipe 2.Lentil soup (main recipe). In cold water, dip soaked cereal (200-250 g), sliced ​​carrots 100 g, onions 1 pc., Potatoes 100 g. Cooked to a state where all the ingredients are soft. Remove from heat, cool slightly and beat with a blender until mashed. Greens, croutons, low-fat sour cream or cream are added to the soup.

Lentil SoupRecipe 3.Porridge - a side dish for meat dishes. Dishes from poultry meat, beef can be varied garnish of boiled lentils, which is useful in itself, with soy sauce and greens. The property of lentils to quickly quench the feeling of hunger will require a small amount of other protein foods, in this case meat. Therefore, the meat must be chosen low-fat, cook in small quantities.

The beneficial properties of the legume culture were highly appreciated by the ancient Slavs - it was not for nothing that they called lentils the queen.
The benefits of this plant for healthy nutrition is invaluable - lentils for weight loss is one of the most effective ways to normalize body weight.

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  • Useful properties of lentils for weight loss

    Useful properties of lentils for weight loss

    Useful properties of lentils for weight loss

    Useful properties of lentils for weight loss

    Useful properties of lentils for weight loss

    Useful properties of lentils for weight loss

    Useful properties of lentils for weight loss

    Useful properties of lentils for weight loss

    Useful properties of lentils for weight loss

    Useful properties of lentils for weight loss

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