EAT LENTILS | BEANS AND CHICKPEAS | MAKE HEALTHY

EAT LENTILS, beans, AND CHICKPEAS, 

MAKE HEALTHy

All about lentils, beans, and chickpeas (gram) are low in calories, high in iron and folic acid, and are an excellent source of protein: brown, green, yellow, red, or black. They contain polyphenols that improve health and reduce the risk of many heart diseases. It is cook easily in 5-20 minutes.

 

 It is rich in iron, vitamin B6, magnesium, potassium, and calcium. While phosphorus, copper, and manganese are also found in deficient amounts. The medical benefits of a gram are as follows. Protects against anemia. Lack of iron in the body makes people suffer from anemia, but by including grams in their diet, this disease can be prevented.

 

 Most females with anemia do not have basic nutrition. This condition causes weakness and fatigue in them. The special thing about helping to improve mental health is that it contains important nutrients like choline which keeps the liver active and the brain healthy.

Lentils, are an excellent source of vegetable protein and are ideal for soups and stews. It also has various health benefits.

 

 It plays an important role in memory, learning process, and mood.

 It is useful for the digestive system. A large amount of fiber in the digestive tract makes it useful for the digestive system. This fiber is important for intestinal health and strength.

 

 These solvable fibers increase the number of indispensable and beneficial bacteria for the body and significantly reduce the risk of colon cancer. Useful for Diabetics According to the American Diabetes Association Very useful. 

Like chickpeas, lentils help lower blood sugar levels compared to other foods.

One study found that eating 30 grams of chickpeas a day reduces inflammation and swelling in patients with type 1 diabetes, while another study found that eating a diet rich in fiber helps uphold glucose levels in the body and avert diabetes.

A study of 24 men given lentil paste and tomato sauce found that blood sugar levels were much lower in the diet and lower than those who ate the same diet without lentils.

 

Another study of more than 3,000 people found that people with the highest rates of lentils and other legumes had the lowest incidence of diabetes. These benefits may be due to the effect of the lentils on the intestines.

The risk of type 2 cancer is greatly reduced. The risk of cancer is reduced by antioxidants which are very important in preventing cancer. The phytochemicals in lentils protect against cancer. These phytochemicals, called Saponins, prevent the development of bio-cancer cells and their spread throughout the body. 

Selenium, another mineral found in lentils, plays a significant role in deactivating the body's compounds that cause gastric cancer. The best meat substitute for meat contains significant protein. If it is eaten with a cereal such as whole wheat bread, then a person gets as much protein as meat or dairy products and the big advantage is that vegetable protein does not hold many calories or flooded fats. And proteins are found in large quantities. Then its glycemic index is also low.

 

Some studies have shown that lentils help intestinal health by improving bowel function and reducing gastric emptying. This helps digestion and prevents blood sugar spikes.

 

That is why gram is the best food for weight loss. Because usually a person is satisfied by eating a plate of a gram and then he does not feel hungry. In fact, gram fiber stays in the entrails for a long time.

Therefore, man does not feel hungry. Research has shown that men and women who keep lentils as their main food for two months lose eight pounds of weight. Remember, a cup of gram usually fills the stomach.

 

 One of the characteristics of a gram is that it can be preserved for many months and their nutrition is not reduced.

 Professionals say that it is better to use them after soaked. This way they are easily digested. It is enough to infuse the lentils for four to six hours. It is better to use grams as soon as possible after soaking. Although soaking the lentils, add some salt and baking soda, and they will thaw quickly.

 

Finally, Lentil Sprout can also support heart health by lowering "bad" LDL cholesterol and increasing "good" HDL cholesterol.