Useful properties of legumes. What food is best digested Cottage cheese does not go well with jam

How good are legumes? On the one hand, they are praised, they talk about their usefulness, on the other, they are scolded: they say, heavy food. Where is the truth?

Explains Viktor Konyshev, a renowned nutritionist, Doctor of Medical Sciences:

Legumes are indeed a good source of protein. However, they lack some amino acids - first of all, it is cysteine ​​and the essential acid methionine. In addition, protein from legumes is not completely absorbed - worse than from meat and other animal products. In pre-revolutionary Russia there was a good tradition to combine peas with cereals, due to which there was a mutual enrichment of the amino acid composition of each of these products. It would be nice to revive this tradition.

Legumes have many health benefits. They do not cause a sharp increase in sugar, lower cholesterol in the blood and thus prevent the development of atherosclerosis, coronary heart disease and diabetes mellitus. These effects are created by plant fibers, polyphenols, phytosterols, saponins and some other substances. Scientific evidence is accumulating on the ability of legumes to protect against colon cancer and several other tumors. They are high in choline - very good for the liver and rarely found in other foods.

In terms of the content of potassium, calcium, magnesium, chromium, iron, copper, as well as vitamins E, B1, B6 and a number of other useful substances, legumes are superior to many cereals. But the ratio of calcium and phosphorus in them is unfavorable for the absorption of calcium by the body. And the phytates present in legumes interfere with the assimilation of not only the same calcium, but also iron and a number of other minerals.

Another disadvantage of almost all legumes is their high purine content. Therefore, they are not recommended for gout and urolithiasis. Our body is unable to digest some of the carbohydrates found in legumes, and they cause flatulence. To partially remove them, it is recommended to soak the legumes for several hours before cooking, it is good to add a little baking soda at the same time.

In addition, many legumes contain substances that interfere with the digestion of protein in the intestines. But during cooking and partially during soaking, they are destroyed.

A few words about beans. It comes in a variety of colors. The darker the seeds, the richer it is in beneficial antioxidants. But at the same time, such beans are less digestible. Dark is recommended to soak a little longer than white. And raw beans can cause poisoning.

Expert opinion

Alexey Bueverov, gastroenterologist, doctor of medical sciences, professor at the 1st Moscow Medical University named after I.I. I.M.Sechenova:

Beans, peas and almost all other legumes often cause flatulence - a feeling of gas accumulation in the intestinal cavity. This is primarily due to the fact that they contain a lot of fiber, which is not digested by the enzymes of our digestive tract. The bacteria that live in it break down it, while a lot of gases are released. It is often asked whether it is possible to prevent this with the help of enzyme preparations. Most of these drugs contain enzymes that digest proteins, fats, and common carbohydrates, but not fiber. To do this, it is better to choose medicines that contain the enzyme hemicellulose (Festal, Enzistal, Ferestal, Digestal, Normoenzyme). Means with simethicone ("Espumisan", "Antiflat", "Sub Simplex") can also help - this substance is a defoamer and reduces flatulence. In addition, simethicone is sometimes included in some enzyme preparations.

Recipe from "AIF"

Buckwheat porridge with legumes

• Soak 1/2 cup lentils or peas overnight (you can take green split peas without soaking), then drain and rinse.
• Boil peas in 1 liter of water. When 1/3 of the liquid has evaporated, add buckwheat.
• 5 minutes before cooking, add the sautéed onion directly with the oil in which it was fried. Salt and pepper to taste only after cooking.

Food of the Gods: Benefits of Legumes

The choice of legumes is huge. Even peanuts, which are commonly referred to as nuts, are actually legumes. In addition, everyone's favorite chocolate and cocoa are made from cocoa beans. The cheaper and more popular types of legumes in our country are lentils, beans and peas.

Legumes are commonly used in soups, mashed soups, and salads. In addition, legumes are used to prepare side dishes.

Beans have been found to contain fiber, which helps lower cholesterol, and molybdenum, which is another essential property of beans - they neutralize preservatives that are now found in almost any industrially produced food.

Thanks to pectins and fiber, beans remove salts of heavy metals, which is vital for those who live in areas with a high radioactive background. Legume seeds can also be used for therapeutic purposes. They are anti-inflammatory and astringent.

"Food of the gods"

The troops of Ancient Rome captured half the world, feeding mainly on lentils and barley. Beans were the main food of the ancient warriors and to some extent helped to maintain the Spartan formula - muscle, endurance, beauty.

Legumes are one of the most ancient cultures, the so-called "food of the gods", which, along with nectar, was presented as a gift to the gods in Ancient Rome and Greece. References to various bean stews are found in the Old Testament. In general, the attitude towards legumes in the ancient world was very respectful. I think it’s not without reason.

We learned about legumes only in the XI century. First of all, we admired the curly flowers - we decorated dresses and hairstyles, and then we already appreciated all the nutritional qualities of the product. And already at the beginning of the 18th century, legumes became popular. Well, if only because it is profitable. It is beneficial to stay full for a long time. The high protein content saturates for a long time, and even after 3-4 hours a person still feels full.

Pros of legumes

Legumes have a low glycemic index, due to which they practically do not change the level of sugar in the blood, because legume starch is very slowly absorbed into the blood. So, legumes are effective in preventing obesity.

But valuable amino acids (tyrosine, lysine, methionine), on the contrary, are very easily absorbed in the body (subject to careful heat treatment or germination. Protein makes up 1/4 of all substances that make up beans and. In addition, it is an irreplaceable product for vegetarians.

It is also a very valuable product for diabetes mellitus, since the amino acid arginine effectively lowers blood sugar levels. A water extract from beans pods reduces blood sugar by 30-40% for up to 10 hours. With a tendency to edema, a decoction from the pods, as well as simple bean soups, are very helpful - they have an excellent diuretic effect.

How to eat legumes?

Ideally, when legumes make up about 8-10% of the diet. Recommended to be consumed on its own 2-3 times a week or as a minimal addition to other grains daily (in a 1: 4 ratio). Legumes should be used with caution in the diet of the elderly and not overused (200 grams per day and no more).

Legumes go well with vegetable oil, sour cream, green vegetables. It is not recommended to combine them with bread, potatoes, meat and nuts.

Legumes have one drawback, because of which many are wary of this product - they can lead to increased gas production and bloating. However, fears are in vain if the product is prepared skillfully.

Cooking rules for legumes

1. Legumes should be pre-soaked for 10-12 hours before cooking. The water in which the beans have been soaked should not be used for cooking.

2. During the cooking process, do not add cold water (hot water can be used).

3. If you want to add a sour product such as tomatoes, add it at the end.

4. It is better to salt the legumes at the end of cooking.

5. Do not use soda (in order to speed up the digestion) - after all, it destroys almost all vitamins.

6. It is advisable to add parsley, dill or cilantro to ready-made dishes, which will reduce gas formation.

7. It is necessary to combine correctly with food - only with herbs, vegetables, cereals, well, okay, with mushrooms.

8. Do not overeat.

For what diseases legumes should be used with caution:

In the presence of frequent exacerbations of gastritis, pancreatitis, cholecystitis (after all, they increase acidity); - with peptic ulcer;

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The benefits of legumes

Lentils, beans and peas, soybeans and beans, chickpeas and other legumes are generally considered "heavy" foods that take a long time to digest and cause congestion in the gastrointestinal tract. Let's try to figure out if legumes are healthy and who shouldn't use them.

Variety of legumes

The choice of legumes is huge. Even peanuts, which are commonly referred to as nuts, are actually legumes. In addition, everyone's favorite chocolate and cocoa are made from cocoa beans. The cheaper and more popular types of legumes in our country are lentils, beans and peas.

Legumes are commonly used in soups, mashed soups, and salads. In addition, legumes are used to prepare side dishes. Peanuts are very popular in Chinese cuisine, and they serve there as a side dish - either to pork or to chicken.

It is familiar and convenient for everyone to use green peas and corn in the preparation of salads. Many types of beans are indispensable for the diet and can be seen on the table of any family. Green beans are very useful, they do not even require lengthy heat treatment.

Russian cuisine most of all appreciates and uses peas for cooking. In addition to cereals and soups, a very tasty and healthy jelly was cooked on the basis of peas.

Caucasian cuisine has an abundance of beans dishes; in their diversity, they are not inferior to the Mexican menu. In Georgian, beans are called lobio, lobio is prepared both spicy and spicy, and as a cold snack. And Ukrainians are very fond of pies with beans. No wedding or funeral service is complete without these delicious bean pies.

Oil is also produced from legumes. Soybean oil is ideal for frying, it is used for making salads, for a variety of baked goods. Soybean oil, like any other vegetable oil, is a useful and valuable product.

The calorie content of many cereals and legumes is approximately similar. But there is much more protein in these products, and they are valuable for precisely these reasons. Legumes are necessarily included in the diet of vegetarians, precisely because they contain a lot of vegetable protein. For example, peas, beans and lentils are almost a quarter protein, and soybeans are one third.

If you do not adhere to the principles of vegetarianism, legumes are recommended to be used as a side dish with animal protein. Plant and animal protein mutually improve the absorption of both by the body.

According to nutritionists, legumes should make up 8-10% of the diet.

Legumes are consumed at almost any stage of their ripening. The "milky ripeness" of many cultures is highly valued for its taste.

To whom legumes are contraindicated

Despite the benefits of legumes, not everyone can eat them. The protein in this product is difficult to digest and digest. In order for it to be well absorbed, prolonged heat treatment is required. You can soak the product in cool water before cooking.

Legumes are contraindicated in diseases of the intestines and stomach, in diseases of the biliary tract in the acute phase. After treatment of these diseases, the use of legumes is also limited.

Is flatulence guaranteed? Fresh legumes are eaten only at the stage of "milk ripeness", that is, not yet ripe. Beans that are dry or ripe require cooking for cooking. Otherwise, you are provided with bouts of flatulence.

Legumes are best used either as a side dish or as another addition to a dish. For example, chicken stew with beans, salad with canned corn. In these cases, the risk of flatulence will be minimized. In addition, you need to drink plenty of fluids so that there is no unpleasant effect.

Another way to make the beans easier to digest is to soak them in water for a few hours just before cooking. Such a procedure is safe from the point of view of the preservation of nutrients (vitamins and minerals), but it will allow you to wash out excess starch and reduce the calorie content of the finished dish.

Cooking rules for legumes

During the cooking process, do not add cold water (hot water can be used), if you want to add an acidic product (for example, tomatoes), add them at the end, salt is also better at the end of cooking.

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The benefits and harms of legumes

Beans, beans, peas. These oilseeds are rich in plant protein and plant fiber. However, some people prefer to avoid this product, because for many the benefits and harms of legumes are close concepts.

For the digestive system to work normally, the body simply needs plant fiber. This explains the main benefits of legumes - they support the intestinal microflora, prevent inflammation and, according to some scientists, cancerous tumors. Still, you shouldn't overestimate these products.

The main harm of legumes is that the vegetable protein they contain is difficult to digest. It is not for nothing that they are classified as heavy. Legumes also contribute to the formation of gas and the formation of stones not only in the kidneys, but also in the gallbladder. People suffering from ulcers and dysbiosis can feel particular harm from legumes.

The benefits of legumes can only be manifested with limited consumption. Yes, they contain many vitamins, micro- and macroelements, and other useful substances. Yes, Russian cuisine is especially fond of legumes, but you need to treat them very carefully - do not eat them every day and use them as an addition to the main dish.

The benefits and harms of legumes excite many minds. Someone is unambiguously inclined to one opinion, someone adheres to another. But it is better to stay in the "golden mean" - not to abuse legumes, but also not to forget about the need for the body of plant proteins and fiber.

Category: LegumesDate: 01/07/2013No Comments

We are familiar with some types of legumes. These are the peas that we use in soups and side dishes; beans used for salads and main courses; and lentil porridge has long been known and loved by housewives. In addition, many today grow soybeans.

The benefits and harms of beans lie in a high concentration of protein, which regulates the work of the heart, stimulates the growth of the child, and is responsible for our hormonal background. It is he who increases efficiency and is responsible for memory functions. Such benefits of beans are irreplaceable if there is no meat in the diet or there is a lack of it.

Useful properties of beans

Beans are an essential source of cholesterol-lowering fiber. Beans are an excellent source of minerals, namely molybdenum, which is an essential component of an enzyme responsible for neutralizing harmful preservatives commonly added to finished foods and also stabilizing blood sugar levels.

Due to the high content of fiber and pectins, which contribute to the elimination of salts of heavy metals, including radioactive isotopes, from the intestine, they should be widely consumed by people living in areas contaminated with radionuclides. However, beans are bad for gout.

Rich in potassium and folate, beans can be considered a healthy food. They protect our body from infections and purify the blood. Beans are high in B vitamins, which can reduce the risk of cardiovascular disease. Legumes have a beneficial effect on our digestion as they contain a lot of fiber and dietary fiber. This is exactly what is sorely lacking in the diet of a modern person. Manganese is present in beans in sufficient quantities, thanks to which our hair becomes strong and beautiful.

Nutritionists say that after two to three weeks of daily consumption of 100-150 g of beans, there is a noticeable decrease in blood cholesterol. The Institute of Nutrition of the Academy of Medical Sciences determines the minimum consumption rate of leguminous vegetables necessary to maintain health, at 15-20 kg per person per year. Another useful property of beans is that they provide our body with protein without the accompanying fat, which is always present, even in lean meats. This makes them simply irreplaceable in dietary and vegetarian food.

Legumes can be safely viewed as therapeutic foods. The effectiveness of their use has been proven as a prophylaxis for diseases of the gastrointestinal tract, cardiovascular system, kidneys and liver. Ideally, legumes should make up at least 8-10% of our diet.

In folk medicine, mashed beans or a decoction of them is used as an astringent for diarrhea. Chopped beans boiled with milk are applied to abscesses to speed up their healing.

Frequent consumption of beans can stop the growth of cancerous tumors.

A decoction of flowers is used as a cosmetic for washing and wiping the face.

Dangerous properties of beans

Beans can be harmful when poorly processed or improperly cooked. During cooking, they must be fried or boiled, otherwise the substances that are neutralized during heat treatment can destroy the mucous membrane of the digestive system and cause serious harm to the stomach. Also, due to improper processing, you can get poisoning, which is accompanied by migraines, yellowing of the skin, nausea.

Limiting the use of beans should be people who are sick with nephritis, pancreatitis, gout, as well as those who have stomach problems.

Beans - the benefits and benefits of beans

Beans - seeds of a plant An ordinary bean from the legume family, often beans are called beans, lentils, chickpeas, peas, all these plants are also from the legume family, but each species has a number of its own characteristics and certain useful properties.

For more than one millennium, mankind has known the benefits of lentils, soybeans, peas, beans, these valuable crops have always been present in the diet of both ordinary people and the ruling elite. Beans differ from other legumes in their shape and color; they are green seeds that are flattened on both sides, with a slight nutty flavor, and have many beneficial properties.

Why beans are useful

Beans, like other legumes, are rich in valuable amino acids and are a source of plant-based protein. Most of the amino acids contained in beans are irreplaceable, are not synthesized in the human body and are easily absorbed in the digestive tract.

In addition to protein, beans contain vitamins: groups B, C, PP, carotenoids, mineral salts of potassium, calcium, sulfur, phosphorus, iron, molybdenum. Beans also contain fiber, which helps cleanse the body of harmful toxins and toxins, as well as heavy metal salts and radionuclides.

Remarkably, the calorie content of beans is very low: 57 calories per 100 g of product, while the benefits that they bring to the body are enormous. Once in the digestive tract, the beans envelop the walls of the stomach and stay there until the carbohydrates are completely converted into glucose, which allows you to maintain a feeling of fullness for a long time. Many girls who dream of losing weight or are in control of their weight choose a meal with beans, because it allows you to easily, quickly and effectively lose weight without feeling hungry. In addition, the body receives a large dose of the necessary protein and vitamins, and is saturated with minerals.

Despite the abundance of useful properties, beans also have significant drawbacks, the most important "disadvantage" is their high gas-generating ability. That is, even with a completely healthy digestive tract, bloating and flatulence will be observed after taking the beans. This property endows the beans with oligosaccharides, which are contained in large quantities and are poorly digested in the stomach. Carminative products with which beans can be consumed (dill, fennel, mint) will help to somewhat reduce these properties of beans.

What else are beans good for your health? This product has choleretic properties, excellent cholesterol removal and stabilizes blood sugar levels. The mashed boiled beans are used as a nourishing and anti-inflammatory face mask. Gruel from beans cooked in milk perfectly "pulls" boils and abscesses.

To get the full benefits of beans for the body, you need to cook them correctly. Usually the beans are boiled, in some countries the beans are fried, causing the top shell to crack, revealing a nut-like flavor. In order for the beans to cook faster, they are pre-soaked in cold water (in hot they can sour in 4-5 hours, which are taken away for soaking).

The beans are boiled without salt, for 1, 5-2 hours, the amount of water should be three times more than the volume of the beans. During the cooking process, nothing else is added to the pan, sauces, vinegar and other foods containing acid will slow down the boiling of the beans. Also, do not add soda, which will spoil the taste of the beans and cause the destruction of vitamin B1.

Important! Undercooked and raw beans should not be eaten, they contain toxins that can cause severe poisoning.

Contraindications to the use of beans:

Cereals Random Cooking Tip:

61. About 70% of vitamins are destroyed when vegetables are boiled in salt water. Therefore, it is better to salt them before the end of cooking.

We read the article: Useful properties of beans.

Today, such a product as beans is in great demand by humans. For the most part, this is due to the beneficial properties of this culture. We will be happy to tell you about the beneficial properties of beans ...

Beans are a valuable source of easily digestible proteins, as well as other useful micronutrients. They do not contain cholesterol. Such a product is great for people who suffer from heart disease, diabetes, anemia, hypertension. Those who consume stewed beans are instantly satiated, they have additional strength, and the intestines work much more actively.

Beans, along with other legumes, contain valuable amino acids and are a rich source of plant protein. Most of the amino acids contained in beans are irreplaceable, are not synthesized in the human body and are quite easily absorbed by the digestive tract.

Due to their huge protein content, which can easily be compared to meat, beans are very popular with vegetarians.

Along with protein, beans contain vitamins B, C, PP, as well as elements such as mineral salts of calcium, potassium, phosphorus, sulfur, molybdenum, iron, carotenoids. Plus, beans contain fiber, which helps cleanse our body of toxins, harmful toxins, radionuclides and heavy metal salts.

Beans of various colors are also used to lower cholesterol. For some, beans are an excellent remedy for constipation.

Beans are also often used in traditional medicine. For example, a decoction of bean seeds is used to treat diarrhea and to treat coughs. Beans are often used as a diuretic. For various inflammations of the skin, bean seeds are applied to them, which have been boiled in milk. Decoctions of green beans help with diseases such as dropsy, hemorrhoids, nocturnal enuresis, and often thrombophlebitis. Some healers claim that certain varieties of legumes can inhibit the growth of malignant tumors.

Let's take a look at the pros and cons of eating legumes. Nadya Andreeva, a certified wellness specialist, a professional in the field of mindful eating, will help us with this.

Beans are loved by many for their availability and high protein content. They can be delicious and filling, but they can also cause some serious problems such as gas and bloating, as well as cramps and indigestion.

In general, there is a lot of controversy surrounding the effect of legumes on our digestive system and health in general. Some approaches recommend putting them at the head of the diet, while others, such as paleo diets and medical practitioners, advise beware of them. Personally, I continue to consume lentils 2-3 times a week. But since every body is different and every digestive system is different, only you can make the right choice for your body.

Several reasons for the "dubious" fame of legumes

Saponins: beans become a "music product" because they contain saponins. They protect the plant from insects, but when cooking for our food, they form a soapy foam on the surface of the pan. They prevent proteins from being absorbed, resulting in stagnation of intestinal contents and gas formation.

Phytic acid: Phytate, which is an organic compound, is often found in untreated seeds of legumes, oats and other grains, and has a powerful binding effect on minerals. It has been proven to significantly reduce the absorption of magnesium, zinc and calcium by the human body. In short, legumes contain substances that interfere with the absorption of vitamins and minerals ... Yes, they are, but only if they were not prepared correctly.

Liquid lentil soups are, for the most part, too heavy for the digestive system of Westerners not accustomed to using legumes as a source of protein.

Inability to digest digestive fiber: in addition to phytic acid contained in legumes, the harder ones (beans and Turkish beans) contain oligosaccharides. The assimilation of these complex sugars is impossible without some outside help, because the human body does not produce the alpha-galactosidase enzyme needed to break them down.

Starch content: Considering that most people in the Western world are predisposed to diabetes, starchy foods can cause spikes in blood sugar. This does not mean that pre-diabetics or diabetics cannot consume any legumes, but they should not form the basis of the daily diet. When I spoke with Frank Lipman, MD and a multiple bestselling author on legumes, he recommended limiting them to 1/2 cup a day.

Several pros for including legumes in the diet

Vegetable proteins: if we look at the energetic aspects of food, a diet consisting mainly of animal protein is very rajasic or tamasic (depending on the source and its preparation) in its influence. Simply put, it makes a person lethargic and aggressive towards himself and others. For this reason, consuming plant-based proteins such as legumes is important for diversifying and reducing dietary density. But keep in mind that legumes have more carbohydrates than protein, and the protein they contain is incomplete, and to supplement them, legumes must be seasoned with herbs, seeds (such as hemp seeds), or grains (quinoa).

Legumes contain fiber, which has a cleansing and detoxifying effect: Fiber is known to have an effect on macronutrient transport and metabolism (eg, decreasing glucose metabolism). Its ability to bind to heavy metals and organic carcinogens can be an important defense mechanism against toxicity.

Organic plant foods are easy to find and relatively inexpensive: While wild seafood and plant-based meat can be quite expensive, organic legumes are readily available.

How to include grains and legumes in your diet without risking your well-being

Our ancestors have consumed beans for thousands of years and have long used methods to make them more digestible. We can learn a lot from them, from using fermentation processes to steeping and germinating.

Remember that small lentil grains are generally easier to digest than larger beans. Each type of lentil and beans has its own properties. For example, red lentils are a greater provocateur of imbalance than golden beans (they are more difficult to digest and more drying).

I am happy to share with you a few secrets for cooking legumes:

• Soak them for at least 48 hours. Not just for "overnight", as many recipes prescribe, but for 1-3 days. The most important aspect in properly preparing the beans is to start the processing process a few days before a meal. The longer they are soaked, the easier they will be absorbed. Soak the beans in very warm alkaline water. The ideal temperature would be between 120 and 148 degrees, since oligasaccharides are broken down by enzymes at 150 degrees. The water's pH (pH) is also important - hard water should be avoided. An easy way to make the water more alkaline is to add some lemon juice.
• Change the water several times. While soaking, drain the water and rinse the beans several times. Changing the water will get rid of the antinutrients in the beans.
• Cook them slowly and slowly. It doesn't matter if you sprout them or soak them, try to cook the beans over low heat for a long time. Slow holding on the stove gives good results, as does slow cooking in the oven or on the burner. I love to cook beans in a slow cooker with a clay bowl.

People often complain that they cannot eat. legumes due to gas formation and digestion problems and eliminate legumes from their diet. The benefits of legumes is that it is a very affordable source of nutrients, for example, peas and lentils are an excellent source of iron, copper, in addition to essential amino acids and a high content of tryptophan, as well as omega.

Most often, this situation occurs due to accelerated improper cooking （canned legumes, food in a cafe from legumes, however, can often become a source of concern）. Proper preparation of legumes is aimed at making legumes easier to digest and absorb., recommended for increased gas production in humans, tested valid！

How to cook legumes:

1. How to soak and soak beans, peas, mung bean, lentils (except red and yellow), chickpeas? Be sure to soak for at least 8 hours in a large volume of warm (not hot) water. For beans （and unprocessed peas, the one that is yellow in stores is not processed） it is good to add a teaspoon of rye sourdough to the water when soaking or natural apple cider vinegar (only if you are sure that the vinegar is completely natural, do not add chemical one! ). Soaking is necessary precisely to eliminate inhibitors in legumes, this is necessary not only to get rid of methiorism and eliminate heaviness in the stomach from legumes, but also to increase the nutritional value of the product, so that phytates do not interfere with the absorption of trace elements.

2. Never use soda when soaking or cooking！ （it will speed up cooking, but it’s a myth about reducing gas formation, more often the opposite！）. After soaking, drain the water and rinse the beans well in colorant under running water.

3. Cook legumes, running into boiling water and removing the foam formed at the beginning. How to cook peas, beans? If you have a tendency to gas formation, then it is recommended to boil two pots of water, at the beginning, boil the beans for 3-5 minutes. in one, then drain （if it is necessary to rinse from the foam） and send to cook in a second pan with water - there is already final cooking （for soup also, cook in second water, and drain the first）.

4. Use spices! Spices that improve the absorption of legumes and reduce gas production: turmeric, ginger, asafoetida, coriander, pepper in a small amount （too hot will interfere, while the pepper activates other spices）. Turmeric and asafoetida go well with peas, a little pepper, but add very little ginger and coriander, or do not use it so as not to overpower the taste of peas.

5. How much to cook legumes? Longer is better than less. Especially long beans and peas are cooked (tormented) 1.5-2.5 hours. Long-term heat treatment will not disrupt the absorption of protein from legumes, on the contrary, it will make it easier.

6. Peas are both protein food and starch, so it is ideal to combine it with vegetables.

What should not be combined with in one meal with increased gas production and the severity of digestion:
tomatoes, zucchini, cauliflower, any fruit, sweets, coffee / tea （coffee and tea do not affect the digestion of peas, but greatly reduce the absorption of iron from it）.
P.s ... Not everyone knows that peas are a good source of iron, although non-heme iron is well absorbed only when there are no animal products in the diet, so this is important for lean pea soup or porridge.

7. Within 40min. after eating legumes, do not drink cold (lower body temperature) and do not drink too much.

8. The combination of legumes with animal products is quite heavy, so after switching to a vegan （lean） diet, the relationship with legumes may change for the better by themselves.

9. Any protein food requires an active lifestyle, therefore, the more sedentary you have, the more often the effect of heaviness from legumes can occur.

Mash, chickpeas, several types of lentils and beans, peas, soybeans, peanuts - the variety of legumes helps out when you exclude meat products from your diet. Vegetarians value legumes for their high plant protein and fiber content. Often cited as an example of centenarians in Japan who love soybeans, or India, where everyone eats kichari and other legume side dishes. At the same time, legumes can be difficult to digest, causing discomfort and heaviness in the stomach. By applying a few simple principles, you can improve the absorption of legumes and make them more beneficial to our body.
Legumes, like nuts, seeds and grains, contain enzyme inhibitors that keep them dormant and prevent them from germinating until they get enough moisture. These inhibitors can negatively affect digestion by blocking our digestive and metabolic enzymes.
They also contain phytic acid, which, in combination with inhibitors, protects the grains well from being eaten by animals, making them dry and indigestible. In the intestines, phytic acid can interfere with the absorption of calcium, iron, magnesium, and zinc.
Traditionally, cereals and legumes have always been soaked or fermented before being cooked into cereals, breads, or other dishes. The process of making sourdough bread, the classic recipe for tofu and soybean tempeh, soaking mung bean and lentils for two to three days in Indian cuisine are examples of the wise attitude towards cereals and legumes.

Soaking neutralizes enzyme inhibitors and triggers the formation of beneficial enzymes that improve the absorption of the grains. During the soaking process, enzymes and lactobacilli also break down and neutralize phytic acid. Basically, by soaking the beans in our saucepan before boiling, we simulate the entry of the grain into the moist soil - the grain is awakened and its nutrients become more active.
It takes a minimum of 7 hours to break down most of the phytic acid and neutralize the inhibitors in cereals and legumes. Beans or lentils soaked overnight will not only be better absorbed the next day, but also cook faster.
- After washing the grain, fill the beans with warm drinking water and leave overnight at room temperature.
-It is best to leave a saucepan with soaked grains next to the battery, as in a warm place the "waking up" process is faster.
-If you are soaking the grains for longer (2-3 days), rinse them every 7-8 hours.
-Before cooking, the water in which the grains were soaked must be drained, and the grains themselves must be rinsed well.
Spices such as asafoetida, ginger, black pepper, turmeric, and coriander improve the absorption of legumes. Ginger can be added both dry and fresh during cooking.