Most of us think of beans, peas, and maybe soybeans when we hear the word legumes. Someone will remember the mysterious biologically incorrect phrase "cocoa beans". It turns out that the legume family is the third largest among plants. It unites more than seven hundred genera and about twenty thousand species. Legumes are second only to cereals in importance in the human diet. In addition to important agricultural and fodder crops (beans, peas, beans, soybeans, lentils, peanuts, alfalfa), legumes include many plants that delight us with beautiful flowers (clover, acacia, mimosa, lupine, vetch).
Cultures of the legume family are unique: healthy, tasty, nutritious, rich in fiber, vitamins (A and B groups), flavonoids, iron, calcium, carbohydrates, folic acid. They are high in protein, fat and starch. In terms of protein content, legumes are superior to meat products, so they can be replaced for vegetarians. The protein of legumes in its chemical composition is close to the animal, but much easier to digest by the human body.
According to nutritionists, legumes should make up 8-10% of our diet. Legumes go well with vegetable oil, sour cream, green vegetables. Their use with bread, potatoes and nuts is not recommended. Legumes are a heavy food for the elderly and those suffering from diseases of the heart, stomach and gallbladder. However, green beans are low in carbohydrates and pose no danger.
Legumes have been known to mankind since ancient times. All ancient civilizations appreciated the nutritional value and benefits of these plants. The armies of Ancient Rome captured half the world, eating mainly lentils and barley. Peas, beans and lentils are found in the tombs of Egyptian pharaohs. Beans were cultivated in the countries of the New World about 7000 years ago, which is confirmed by archaeological excavations. In ancient Russian cuisine, legumes were much more important than they are now. Now legumes are popular in many countries. Their unpretentiousness allows you to harvest a large crop even in cold climates.
Lentils
In ancient times, lentils were cultivated in the countries of the Mediterranean and Asia Minor. We find references to lentils in the biblical legend of Esau, who traded his birthright for lentil stew. In Russia in the 19th century, lentils were available to everyone: rich and poor. For a long time, Russia was one of the main suppliers of lentils, today the priority in this matter belongs to India, where it is the main food crop.
Lentils are rich in easily digestible proteins (35% of lentil grain is vegetable protein), but there are very few fats and carbohydrates in it - no more than 2.5%. Just one serving of lentils will provide you with a daily intake of iron, so it is good to use it for the prevention of anemia and as an important element of dietary nutrition. Lentils contain a large amount of B vitamins, rare trace elements: manganese, copper, zinc. It is very important that lentils do not accumulate nitrates and toxic elements, therefore it is considered an environmentally friendly product.
Lentils have a very thin skin, so they boil quickly. Especially good for cooking are red lentils, which are ideal for soups and mashed potatoes. Green varieties are good for salads and side dishes. Brown varieties of lentils, with their nutty flavor and dense texture, are considered the most delicious. Soups and stews are cooked from lentils, side dishes are made, bread is baked from lentil flour, it is added to crackers, cookies and even chocolates.
Beans
Beans are native to Central and South America. It was brought to Europe by Christopher Columbus, and beans came to Russia from Europe at the beginning of the 18th century. In our country, beans are very popular, they are grown everywhere, with the exception of the northern regions. Like peas, beans can be eaten at any stage of ripening. There are many varieties of beans. They vary in size, color, taste and density. Some varieties are good in soups, others are better suited as a side dish for meat dishes. Be careful with new varieties of beans: individual intolerance is possible.
Beans are rich in fiber and pectins, which remove toxic substances, salts of heavy metals from the body. There is a lot of potassium in bean seeds (up to 530 mg per 100 g of grain), so it is useful for atherosclerosis and heart rhythm disturbances. Some varieties of beans contain substances that help strengthen immunity and resistance to influenza, intestinal infections. An aqueous extract from bean pods reduces blood sugar by 30-40% for up to 10 hours. An infusion of seeds, a decoction of pods, and bean soups are recommended for edema of renal and cardiac origin, hypertension, rheumatism, nephrolithiasis and many other chronic diseases. Soups and purees from it are used as a dietary dish for gastritis with reduced secretion.
Before cooking, the beans should be soaked for 8-10 hours. If this is not possible, boil the beans, leave for an hour, then drain the water and cook in new water. First, soaking will soften the hard beans and shorten the cooking time. Secondly, when soaking beans, oligosaccharides (sugars that are not digested in the human body) come out. The water in which the beans have been soaked should not be used for cooking. Without soaking, beans cannot be considered a dietary food.
Soy is native to India and China. Historians know that cheese and soy milk were made in China more than 2,000 years ago. For a long time (until the end of the 19th century) in Europe they knew nothing about soy. In Russia, soybeans began to be cultivated only from the end of the 20s of the 20th century.
In terms of protein content, soybeans have no equal among other legumes. Soy protein in its amino acid composition is close to the animal. And in terms of the amount of protein contained in 100 g of the product, soybeans overtake beef, chicken meat and eggs (100 g of soybeans contain up to 35 g of protein, while 100 g of beef contains only about 20 g of protein). Soy is valuable for the prevention and treatment of atherosclerosis, coronary artery disease, diabetes, obesity, cancer and many other diseases. Soy is rich in potassium salts, which makes it necessary to use it in the diet of patients with chronic diseases. The oil obtained from soybean lowers cholesterol in the blood, accelerating its excretion from the body. The composition of soy includes sugars, pectin substances, a large set of vitamins (B1, B2, A, K, E, D).
More than 50 types of food products are prepared from soybean grain. But we must remember that at present, almost 70% of soy products in the production use genetically modified soy, the effect of which on the human body is not fully understood.
Peas
Peas are one of the most nutritious crops. Pea seeds contain protein, starch, fat, B vitamins, vitamin C, carotene, salts of potassium, phosphorus, manganese, choline, methionine and other substances. Preference is given to green peas, as they contain more vitamins. Peas can be sprouted like many grains.
What is not made from peas! They eat raw or canned, boil porridge, soup, bake pies, make noodles, stuffing for pancakes, jelly and even pea cheese; in Asia it is fried with salt and spices, and in England pea pudding is popular. Such a love for peas is quite understandable - it is not only tasty, but also healthy: there is almost as much protein in it as in beef, and in addition, there are many important amino acids and vitamins.
Like other legumes, peas are used in traditional medicine. Due to its strong diuretic effect, a decoction of the pea stem and its seeds is used for nephrolithiasis.
For resorption of boils and carbuncles, pea flour is used in the form of poultices.
Peanut
Out of habit, we consider peanuts to be a nut, although this is a bright representative of the legume family. It is believed that the birthplace of peanuts is Brazil, and it was brought to Europe in the 16th century. In Russia, peanuts appeared at the end of the 18th century, but its cultivation on an industrial scale began only in Soviet times. Peanuts are a valuable oilseed crop. In addition, adhesives and synthetic fibers are produced from it.
Peanuts have a fairly high content of fat (about 45%), proteins (about 25%) and carbohydrates (about 15%). Peanuts are rich in minerals, vitamins B1, B2, PP and D, saturated and unsaturated amino acids.
The oil obtained from peanuts is very valuable; it is used not only in cooking, but also in the soap and cosmetic industries.
Like all legumes, peanuts are used in traditional medicine. Daily use of 15-20 nuts has a beneficial effect on blood formation, normalizes the activity of the nervous system, heart, liver, improves memory, hearing, attention, and even smoothes wrinkles. The choleretic effect of peanut butter and nuts is known. With a strong depletion of the body, peanuts have a tonic effect. Peanuts are indispensable for those who are struggling with excess weight. The proteins and fats contained in peanuts are easily absorbed by the human body, while the person is quickly saturated and does not get better.
Peanuts are used in the confectionery industry in the manufacture of cakes and cookies, halva and many other desserts. Peanuts can be used to coat meat or fish, or to add to gourmet salads.
Recipes with legumes
Chowder of lentils
Ingredients:
200 g lentils,
1 onion
1 carrot
5-6 potatoes,
allspice peas,
Bay leaf.
Cooking:
Rinse the lentils and put them in a pot of cold water. While the water is boiling, chop the onion, carrot, potato. Then add vegetables to the pan, salt and cook for 15-20 minutes. A few minutes before the end of cooking, add spices. Let the stew simmer a little so that the appetizing flavor “ripens”.
Bogatyrsky cutlets
Ingredients:
100-200 g red lentils
1 garlic clove
1 red pepper
1 bulb.
Cooking:
Boil the lentils in a small amount of water. Add the uncut and fried onion, grated garlic and chopped red pepper to the resulting puree. Cool and shape the puree into patties, roll in flour and fry until brown on both sides.
bean cake
Ingredients:
(for test)
2 tbsp. white beans,
2 tbsp. Sahara,
1 st. ground crackers,
6 walnuts.
for cream:
0.5 st. Sahara,
1/3 st. milk,
150 g butter,
1 st. l. starch.
Cooking:
Pass the beans soaked overnight through a meat grinder. Separate the yolks from the proteins and grind with sugar, beat the proteins separately. Mix the bean mass with the yolks, grated breadcrumbs, salt and carefully add the proteins. Put the finished mass in a greased form and bake for 45 minutes. Cut the cooled cake into 2 parts, grease with cream. For cream, boil half of the milk with sugar, and dilute the remaining starch and carefully pour into the boiling mass, stirring so that the starch does not boil in pieces. Boil the mixture for a few minutes, remove from heat, cool, and then beat with softened butter. Top the cake with icing.
Bean pate
Ingredients:
1 st. beans,
1/2-1 st. walnuts,
1 onion
1-2 tbsp 9% vinegar,
2 tbsp butter,
1 bunch of parsley
salt, spices to taste,
vegetable oil for frying onions.
Cooking:
Soak the beans overnight, boil and pass through a meat grinder along with walnuts, previously fried in a dry frying pan, and onions sautéed in vegetable oil. Add salt, spices, chopped herbs, butter. Pate must be well kneaded and cooled.
Rice with peanuts
Ingredients:
250 g rice
2 tbsp. l. vegetable oil,
2 pcs. onion
1 garlic clove
1 PC. green pepper
100 g peanuts
100 g champignons,
100 g corn (canned)
4 things. tomatoes (finely chopped)
parsley, salt and pepper to taste.
Cooking:
Boil rice until tender, drain in a colander, cool. Fry finely chopped onion and garlic in a pan until soft, then add finely chopped green peppers and peanuts and fry for another 5 minutes, stirring occasionally. Then add the corn and thinly sliced mushrooms and fry for another 5 minutes. Add rice, tomatoes, parsley to the pan. Salt and pepper, hold on fire and serve the dish hot.
Legumes are beans, peas, lentils, beans and many other plants. When it comes to our diet, legumes are often unfairly dismissed as empty, "heavy" foods. However, these crops are essential for our health...
Useful properties of apples
An apple is the most common source of minerals (potassium, phosphorus, calcium, magnesium, sodium, a lot of iron) and vitamins (C, E, carotene, B1, B2, B6, PP, folic acid) in an easily digestible form and in the optimal form for us. combinations with you
In recent decades, legumes have firmly taken a leading position among the most consumed food products: they have become the basis of nutrition not only for vegetarians, but also for athletes, as well as for people who adhere to proper nutritional principles. What legumes are useful for, how they are used, what they are compatible with - we will consider in more detail.
About the benefits of legumes
Legumes have many health benefits. The main ones are:
- improvement of the microflora of the stomach due to the presence of vegetable fiber;
- anti-inflammatory properties - prevent the formation of even malignant tumors;
- blood purification, regeneration of blood cells due to folic acid;
- lowering cholesterol levels, improving the functioning of the heart muscle;
- antimicrobial and protective functions: successful fight against colds, viruses, coughs;
- protein supplier - give the body the maximum amount of vegetable protein with a minimum fat content;
- anti-aging and anti-aging functions: improvement of the condition and color of the skin, hair, nails thanks to manganese.
With such obvious beneficial properties, legumes can also adversely affect the body. It is not recommended to use such products for people suffering from gout, rheumatism, arthritis, and chronic stomach diseases.
Important! Legumes are a rather heavy food that takes a long time to digest: to avoid heaviness in the stomach, chew legumes thoroughly and subject them to proper heat treatment so that they soften well and lose their hardness and rigidity of structure.
Fruit representatives of legumes
All leguminous plants are divided into 2 types: fruit (forming fruits, which are eaten), and fodder, which do not bear fruit. In total, the legume family includes more than 12 thousand plant species.
An annual small plant that bears fruit, which is not only eaten, but also used for industrial purposes. Delicious butter, margarine and chocolate are produced from this nut. The calorie content of 100 g of peanuts is 553 kcal, the content of proteins and fats is also high: 27 g and 45 g, respectively. The carbohydrate component of 100 g of peanuts is 9.8 g. During heat treatment and drying of peanuts, its calorie content increases: from 600 to 800 kcal. With frequent and excessive use of peanuts, obesity can appear. The chemical composition of peanuts is:
- vitamins: B3, B1, B9, B5, B2, B6;
- phosphorus;
- manganese;
- potassium;
- calcium;
- copper;
- zinc;
- selenium;
- sodium, etc.
The benefits of peanuts are really great: it has protective and antioxidant properties, removes toxins, has a slight choleretic effect, enhances metabolic processes, eliminates insomnia and nervous overexcitation. In addition, it gives strength and increases the sexual function of men and women. Peanuts go well with vegetables (with the exception of tomatoes), herbs, vegetable oils. Poorly compatible with other nuts, honey, pasta, bread, dairy products and other high-calorie foods.
Reviews of netizens about the benefits of peanuts
I love peanuts very much from early childhood. And in any form. Fried is definitely better. It is also very rich in trace elements, vitamins, useful for brain activity and building muscle mass. Peanuts are also very nutritious. I use it in any form, I always put it in confectionery products when I cook at home, recently I even found a salad recipe, where peanuts are also involved, I tried to cook it, of course, it turned out very tasty, I also like to nibble them just in the evening for a TV series, or when reading a book, be sure stock up on peanuts. My husband called me a squirrel for this. Smile The only negative of this product is that it is not for those who have weak gums and teeth. Otherwise, it is quite affordable, the only thing I personally do not like is peanuts that are sold in sealed packaging, they taste somehow fake, I take them only if there is no loose peanuts nearby or for confectionery. So eat nuts, gentlemen!
http://irecommend.ru/content/polezno-vkusno-i-ochen-sytno
I know that all nuts are very healthy, as they contain many different nutrients, vitamins and valuable trace elements in their composition. It is always convenient to have them with you when you are on the road or at work, as they do not take up much space, but satisfy your hunger very well. And it is for this reason that I always have a small bag of nuts in my bag, and as soon as a certain feeling of hunger arises, I sometimes imperceptibly put a couple of nuts in my mouth.
I really love walnuts, but for the reason that there is more rigmarole with them: you have to chop them, pull out the nucleoli, and this is not always convenient, I prefer to buy peanuts for myself more often, or as they are also called peanuts, and I like roasted peanuts more . I also love when peanuts are used in baking.
Despite the fact that peanuts are very useful, we should not forget that everything is good in moderation and it should also be borne in mind that some people are allergic to it.
You can not absorb peanuts in large quantities, and this should be remembered especially for those who have problems with blood vessels, since peanuts tend to thicken the blood, which can lead to big problems.
Many people know the property of peanuts to positively influence immunity during off-season colds.
In addition, you should know that the use of these nuts has a good effect on our skin, as it contains vitamins B1, B2, which have a beneficial effect on the condition of the skin.
http://irecommend.ru/content/orakhis-moi-lyubimye-oreshki
An annual plant native to South Asia. The fruits are fleshy, can be of different shades: from light green to black. Calorie content is only 66 kcal per 100 g. During heat treatment, they lose calories: for example, in stewed beans, only 57 kcal per 100 g. The ratio of BJU is 6.2: 0.1: 8.5. Compound:
- cellulose;
- manganese;
- phosphorus;
- magnesium;
- selenium;
- sodium;
- folic acid;
- vitamins C, D, B5, B1, B2, B6, A;
- fatty acids, etc.
The beneficial properties of beans include: a significant increase in immunity, elimination and prevention of anemia, antitumor effect (eliminates cancer cells), elimination of toxins and harmful radicals, improved sleep and sedation, saturation of bone tissue with protein and treatment of osteoporosis, improved vision, improved heart function, elimination of caries and much more. Raw beans are not consumed: they are quite hard texture that the intestines can not digest.
Beans go well with vegetable oils, sour cream, cereals. But with products containing a large amount of starch (potatoes, bakery products, etc.), they should not be consumed. Beans are used not only in cooking, but also in folk medicine: for example, a decoction of beans is used as a laxative, and applying beans boiled in milk is the best remedy for abscesses and abscesses.
Did you know? The countries of the Mediterranean are considered the birthplace of all legumes, and their age itself is more than 5 thousand years - the first mention of leguminous plants was found in the scrolls of the ancient Egyptians who lived 3 thousand years BC. e.
A very tasty and nutritious product that is used both in the food industry and for cosmetic purposes: natural antioxidant substances in its composition improve complexion, restore damaged hair. It is considered a dietary product due to its low fat content: calorie content is only 56 kcal per 100 g. The ratio of BJU is 5: 3: 8.4.
Peas also contain the following elements:- calcium;
- magnesium;
- molybdenum;
- sodium;
- silicon;
- zirconium;
- manganese;
- selenium;
- fluorine and many others.
Due to such a rich set of components, peas have extensive beneficial properties: a diuretic effect, normalization of metabolic processes, a decrease in the risk of malignant tumor formations, blood glucose saturation, elimination of convulsions and epileptic seizures, improvement of the stomach, etc. Such a carbohydrate product as peas, you can not eat with other carbohydrates: baked goods, sweets, potatoes, as well as some fruits (orange, watermelon and kiwi). This product is best combined with fats: vegetable and butter, sour cream, as well as herbs and cereals.
Chickpeas, or chickpeas, are especially popular in the Middle East and are the third most popular food after peas and beans. Chickpeas are an integral part of such traditional oriental dishes as falafel and hummus. It is quite high-calorie: 365 kcal per 100 g of raw product. Contains a very large amount of protein - 19 g (per 100 g). There are a little less fat - 9 g, but the carbohydrate index just rolls over: 61 g! This nutritional value has led to the fact that chickpeas are now a staple in vegetarianism. 
The composition of chickpeas is:
- vitamins - A, P, B1, PP;
- potassium;
- calcium;
- sulfur;
- phosphorus;
- chlorine;
- titanium;
- zinc;
- manganese;
- starch;
- fatty acid;
- iron, etc.
Chickpeas are poorly compatible with fish, as well as some sweet fruits: melons, watermelons, oranges. It goes well with herbs and green vegetables, vegetable oils. Excessive consumption of chickpeas can lead to allergic rashes, gas formation and abdominal cramps.
No product from the genus of legumes has caused as much controversy and controversy as soy. Of course, the genetic modification of this product has affected its qualitative chemical composition and effects on the body, but it cannot be denied that soy has a lot of useful properties. These include:
- lowering cholesterol levels;
- removal of toxic substances and slags;
- normalization of pressure and heart rate;
- tissue repair at the cellular level (in particular, renewal of brain cells);
- fat metabolism and improvement of metabolic processes in general;
- prevention of glaucoma, muscular dystrophy, osteoporosis, arthritis and many other ailments.
One of the negative properties of the use of soy is an ambiguous effect on the thyroid system: for example, in some cases, soy contributes to an increase in the thyroid gland and the development of cancer cells. It is not recommended to use soy for pregnant women, children and people suffering from urolithiasis.
In its composition, soy concentrated a large number of useful elements:
- calcium;
- phosphorus;
- iron;
- magnesium;
- manganese;
- selenium;
- molybdenum;
- potassium;
- aluminum;
- nickel;
- zinc;
- cellulose;
- folic acid;
- vitamins A, B1, B2, C, E, B5, B6.
Thanks to this set of components, soy is also actively used in medicine: it is used to treat such serious ailments as diabetes mellitus and atherosclerosis.
The calorie content of soybeans per 100 g of the product is 446 kcal, and the ratio of BJU is 36.5:20:30. Soy contains almost the largest amount of protein among vegetable crops, which made it possible to include it in sports and dietary nutrition.
Like other legumes, soy is best paired with herbs and vegetables and is not well-suited for baked goods, fatty meats, and citrus fruits. 
Reviews of netizens about the benefits of soy
Many began to consider soy a harmful product. But it has been proven that regular use of soy reduces weight, there are fewer cardio - vascular and colds. The main thing when buying soybeans is not to purchase a genetically modified product. And how many wonderful dishes can be prepared from soy. For example: you can cook porridge from fresh beans if you soak the grains overnight, and then cook for three hours. Soy sauce - this seasoning is suitable for most dishes and an excellent measure for the prevention of cardiovascular disease. And how delicious it is to have a cup of tea with a soy cheese sandwich in the morning! All the beneficial properties of soy can be listed indefinitely - the main thing is to know how to use this product.
http://irecommend.ru/content/ochen-poleznyi-produkt-0
Lentils are one of the most ancient products used on our planet - according to historical data, lentils were used as early as the 3rd century BC. e. There are many varieties of lentils, it can be of various shapes and colors: from milky white to crimson and black. The calorie content of the raw product is 106 kcal (per 100 g). Lentils practically do not contain fat, which allows people who are on a diet to consume it in large quantities. The ratio of BJU lentils is 25:1.7:46. 
In addition, it includes:
- vitamins - A, B1, B2, B5, B9, PP, E;
- potassium;
- magnesium;
- calcium;
- sodium;
- sulfur;
- phosphorus;
- chlorine;
- aluminum;
- fluorine;
- zinc;
- digestible sugars;
- essential amino acids, etc.
Beans are a product that cannot be consumed raw - it has some toxic components that are destroyed only due to heat treatment. Contains many useful macro- and microelements, vitamins and amino acids:
- potassium;
- sodium;
- magnesium;
- calcium;
- selenium;
- zinc;
- lysine;
- arginine;
- vitamins of groups B and C;
- tryptophan etc.
The calorie content of red beans is 102 kcal, white - 292. 100 g of the product contains 7 g of protein, 17 g of carbohydrates and only 0.5 g of fat. Beans effectively eliminate intestinal infections, tumor formations, treat indigestion, normalize metabolic processes, stimulate the production of adrenaline, control cholesterol and blood sugar levels, eliminate wrinkles and improve skin condition. For medical purposes, beans are used as a decoction to normalize food processes and eliminate fatigue and stress.
Thus, with the help of beans, you can not only cook a delicious dish, but also significantly improve the body. Best of all, beans are in harmony with fresh herbs and vegetables, fragrant herbs, vegetable oils. It does not go well with fish, fruits and fatty nuts. 
Important! People suffering from bloating, having problems with digestion, as well as the elderly and young children, should consume beans in minimal doses or completely eliminated from the diet: beans are a heavy food that takes a long time to digest, and it is difficult for a weakened stomach to cope with it. As a result, stagnation and decay of food in the stomach, constipation and other problems may occur.
Forage legumes
Forage legumes form the basis of the nutrition of domestic and agricultural livestock: animals not only quickly become saturated with such crops, but also acquire useful microelements and substances.
This annual plant is used as green manure, fodder crop and honey plant. A very early maturing plant, which allows it to be used in large quantities for different needs. As a fertilizer, fodder vetch heals the soil, loosens it and cleanses it of pests, repelling them with its smell. As a fodder crop, it is the most valuable source of nutrition for cattle (it surpasses peas and clover in nutritional properties). 
In addition, the fodder wiki includes:
- proteins;
- starch;
- saccharides;
- phosphorus;
- iron;
- zinc;
- vitamin C;
- selenium, etc.
This legume representative has many varieties (more than 200 species). Clover is an important supplier of protein, so it is massively used to feed livestock. Flour, silage are made from clover, and they are also given to animals in their raw form. As a honey plant, clover knows no equal - honey from clover turns out to be very tasty and fragrant.
Clover contains:
- proteins;
- essential oils;
- fatty acid;
- flavanols;
- organic acids;
- vitamins of groups E and B;
- calcium;
- phosphorus;
- iron, etc.
In addition to its fodder purpose, clover is also used for homeopathic purposes, and is actively used in traditional medicine. Its anti-inflammatory, expectorant and wound-healing effects are beneficial to both humans and animals.
Legumes are very useful for humans, as they are rich in fiber, contain vitamin A and B vitamins, iron, calcium, carbohydrates, proteins, fats and starch. Legumes contain even more protein than meat products, so they can replace meat for vegetarians.
The root system of legumes is roots with nodules on them, formed when nitrogen-fixing bacteria enter. They fix nitrogen, with the help of which the plant and soil receive nutrition.
And now some interesting facts about legumes:
- Since the beans contain folic acid and potassium, they are able to have a cleansing effect on the blood and the body as a whole.
- The content of vitamin B reduces the likelihood of heart disease, improves digestion. What is important for girls, the presence of this vitamin in the diet improves the condition of the hair: they acquire a more lush and strong structure.
- According to nutritionists, eating 150 g of legumes every day will lower blood cholesterol levels.
- The Mediterranean countries are considered to be the birthplace of legumes, from where they subsequently spread throughout the world.
The most common legumes include:
- Lupine
A fairly popular product of legume origin, high in fat and protein, which is of vegetable origin. That is why soy is included in many animal feeds. Also used as a substitute for animal products.
As already mentioned, soy contains proteins that are slightly inferior to the same proteins of animal origin, so it is often eaten by vegetarians who need to make up for the lack of proteins that have failed to enter the body due to the rejection of meat food.
A common annual plant that is found almost everywhere. It is often a weed that grows along roadsides and where there is a lot of garbage. Since it is able to grow in the most unexpected places, it is not picky about the soil, it is resistant to frost.
Flowers are usually solitary, purple or pink, less often white. The beans are light yellow in color, wide.
Everyone knows this type of legume. This is a real storehouse of various vitamins, such as B1, B2, B3, B6, C, E, K and PP. You can read about the beneficial properties of these vitamins on the relevant Internet resources.
The beans, which can vary in size and color, are arranged in pods 6-20 cm long.
Lentils are considered one of the oldest cultivated plants.
The most common are red and brown lentils. After heat treatment, brown lentils acquire an unobtrusive nutty smell. And red lentils have found application in Asian cuisine.
Since this culture does not contain fat, people who are overweight can eat it. The advantage is that thanks to the carbohydrates contained in lentils, it gives a feeling of satiety for a long period of time.
This perennial herbaceous plant, which varies in height from 30 to 70 cm, has eye-catching bright pink-purple flowers collected in a brush. The fruit is a bean.
From this plant, light amber-colored honey is harvested, distinguished by its aroma and taste.
For our country, the cultivation of this type of legume is not typical. Mostly chickpeas are grown in Turkey, North America, Mexico.
It has a characteristic nutty flavor. It can be boiled or fried, served as a side dish, added to pilaf.
Chickpeas are small beans that have a brownish-green color and resemble an owl's or ram's head in shape. In comparison with the same peas, it has a larger size.
Since it belongs to a legume, the pea fruit is a bean, which can have a different shape and color, depending on the variety.
It has a light green to dark green hollow stem with clinging tendrils. It contains only 55 kcal per 100 g of the product, therefore it is considered a dietary product. However, in dried form, the number of calories increases dramatically, so in this form, peas are not recommended in large quantities for people suffering from obesity.
Lupine
Also called "wolf beans". Differs in endurance and ability to absorb substances which will subsequently enrich the soil.
The leaves of the plant are collected in 5-6 pieces in a rosette; white, red or purple flowers form long brushes (up to 1 m). In height, lupine can reach 1.5 m. The inflorescences look like beans.
A well-known plant belonging to the legume family. Blooms from late spring to early autumn. Grows mainly in meadows, in forests in glades. Found everywhere.
It has trifoliate bright green leaves. When flowering, it forms bright pink, less often dark red, spherical heads.
This annual plant, capable of reaching a height of 180 cm, has round white flowers with dark spots on the wings, collected in inflorescences.
The fruit is a bean. One plant can develop 10-20 fruits, and in some cases even more.
The advantage of broad beans is the powerful attachment of the lower fruits, as this allows harvesting with combines and other agricultural machines.
It bears the name - peanut, a distinctive feature of which is the development of fruits in the ground.
Above-ground flowers are yellow-orange, arranged once or 2-3 in the axils of the leaves. Underground flowers are small and colorless.
Beans cocoon-shaped with a fragile red or dark / light brown shell. Seeds are dark red or light pink, oblong-oval or rounded.
Asparagus beans, or, more simply, green beans, are the most common beans, perhaps not yet fully ripe. Its fruits...
With its incredibly wide range of health benefits, fenugreek, or fenugreek, is in demand in many areas. It is used for medicinal purposes because it contains…
An oriental pearl and a golden grain - this is how chickpeas are pompously called in its Asian homeland. It would seem that a plant with such a name ...
This plant is considered the fundamental basis of health in China, and modern biochemists are convinced that "its composition is the whole Universe." Exactly…
Soy sauce is a fermentation product of soybeans, the benefits and harms of which are detailed in a separate issue. The fermentation process is...
Soy milk is a product of plant origin, which is produced on the basis of soybeans, the benefits and harms of which are detailed in…
Once on a country meadow on a fine summer day, it is hard not to notice this beautiful grass. Neat inflorescences in the form of cones of pink or ...
This plant has been known to man since ancient times. Archaeologists say that the cultivation of peas began ten thousand years ago in Asia. From here…
The benefits and harms of such an ambiguous food product as soy have been talked about for a long time. Chinese oil peas or in another way - soybeans are firmly ...
According to archaeologists, a leguminous plant, somewhat similar to modern beans, was cultivated in South America about 6 thousand years ago ....
Useful properties of beans
Legumes are used for the prevention and dietary treatment of such diseases:
- some disorders of the gastrointestinal tract;
- pathologies of the cardiovascular system;
- dysfunction of the liver and kidneys;
- emotional disturbances;
- urinary disorders and swelling;
- certain types of legumes are used in diabetic diets (beans and).
Legumes are included in the diet during pregnancy. It is believed that regular consumption of them helps to strengthen the immune system and increase the functionality of the brain. Legumes have such a powerful healing effect due to the features of the composition:
- contain manganese, and;
- high content of amino acids;
- a lot of useful vegetable;
- lot ;
- optimal ratio of proteins, fats and carbohydrates;
- low glycemic index.
Danger and contraindications to the use of beans
Protein, which is part of any legumes, is enough hard to digest. Therefore, instead of benefit, legumes can also be harmful if:
- you have chronic or acute inflammation of the stomach or intestines;
- there was an exacerbation of diseases of the biliary tract;
- you are prone to gas formation;
- your body is not absorbing calcium well;
- in the presence of allergies or individual intolerance.
Do not forget that excessive consumption of legumes can harm even a healthy person!
Remember that improperly cooked beans can be dangerous!
Legumes in a healthy diet and for weight loss
In dietetics, it is believed that legumes should be at least 7-9% from the general diet. Due to their high nutritional value and, at the same time, low calorie content, legumes perfectly saturate and do not allow the feeling of hunger to develop for a long time. To lose weight with them, you can do the following:
- use legumes as a substitute for side dishes from, and cereals;
- use substitutes for many products made on a bean basis (for example, soybean oil,);
- in combination with legumes - an excellent basis for hearty dietary soups and salads;
- there are nutritional supplements (for example, with alfalfa) that also help to lose weight.
In cooking and medicine, a huge number of legumes are used, the range of their use is large. There are many healthy and tasty recipes that can be an excellent basis for a healthy diet.
The list of leguminous plants consists of several thousand items. Among them there are both well-known and rare ones (for example, dalbergia, piscidia, robinia). When asked which plants belong to legumes, biologists give the following definition: legumes are all dicotyledonous plants of the Bean order. Below are photos and names of leguminous plants with a brief description of their features.
What plants are legumes
Species of leguminous plants include, but are not limited to, peas, beans, soybeans, and clover. Among them are fodder grasses, and there are cereals, the seeds of which are very nutritious. It is not for nothing that legumes are called vegetable meat: after all, seeds hidden in a special fruit - a bean, contain a lot of protein and can replace animal meat.
Legumes are also called moths, although, strictly speaking, moths are only one of two subfamilies, the second is mimosa. In moths, the flower really resembles a butterfly or a boat. It has five petals: the upper one is large - the flag, two side ones - oars or wings, and the two lower ones, fused or stuck together, represent a boat.
What are leguminous plants
Speaking specifically, what are legumes, beans, peas, lentils and soy are most often mentioned.
It has many varieties and is grown not only for its seeds, but also for its flowers. Ornamental beans are called "Turkish beans".
It has a fruit typical of its family - a flat bivalve bean with pea seeds. They are usually round or slightly angular.
Lentils grows in the Mediterranean, Transcaucasia, Asia Minor and Central Asia. It has been very popular since ancient times. Lentil stew is even mentioned in the Bible.
Lupine known to people since ancient times. Its name comes from the Latin word "lupus" - "wolf". No wonder lupine is called wolf beans, because its seeds contain poisonous bitter substances. But lupine flowers are very beautiful, and he himself is extremely useful - nodule bacteria that live on its roots enrich the soil with nitrogen. Therefore, lupine is an excellent fertilizer.
People have been growing soybeans since ancient times, knowing full well its value. Chinese archaeologists have found images of soybeans on rocks, bones and turtle shells. And these drawings are from 3000 to 4000 years old. Today, soy is cultivated all over the world, it is highly valued for its yield, and for its high content of proteins and vitamins. The use of these legumes in cooking is very wide: pasta, sauces, meat and even milk are made from soybeans. True, these meat and milk are vegetable, but can partially replace animal products.
Bean family trees with photo
Carob trees from the legume family grow in the Mediterranean. It has served people for a long time. It was used as a whole - they ate the fruits themselves and fed livestock, made honey and wine from the juice, made notes on the leaves, tannins were extracted from the bark, and furniture and musical instruments were made from the tree.
Photo gallery
Carob, or siliculose ceratonia, is the only Mediterranean plant that blooms in autumn.
In the XX century. from hard and strong seeds of a leguminous tree they made glue for the manufacture of parachutes, and the bones served as the main material in the production of photographic and film films.
The carob tree is named for the curved shape of its pods.
Carob seeds have an amazing property - they have the same weight - 0.19 g, and even with long-term storage it does not change. The ancient Romans used them as weights for precise measurements. These seeds were called "karat". From here came the measure that is used today in the evaluation of precious stones and as an indicator of the purity of gold. True, the modern metric carat is equal to 0.2 g.
Ceratonia leguminous grown today. And in the XX century. its beans were used to make glue for parachutes, materials for the production of photographic and film films. Today, carob powder is made from ceratonia, replacing cocoa and coffee. The weight of one of its grains is 0.19 g, which is the so-called "one carat". Liqueurs and compotes are made from ceratonia, gum is a thickener for cooking, and in medicine it is used to create various preparations.
When mature ceratonia pods are broken, they start to smell like baker's yeast. In addition, they contain juicy nutritious pulp. Apparently, therefore, the ceratonia was nicknamed "John's breadfruit." According to one legend, John the Baptist ate the fruits of the carob tree when he was alone away from people.