The benefits of lentils for the body of men, women and children, during pregnancy, breastfeeding, and bodybuilding. Lentils – chemical composition, vitamins, proteins, nutritional value, glycemic index

Never tried lentils? Don't be upset! Pregnancy is the right time to fall in love with this product. There is no need to push the bag filled with lentils to the far shelf. You can prepare a lot of healthy dishes from it.

Lentils come in different colors. It can be colored red, brown or green. One thing remains unchanged: the product tastes good!

In ancient Egypt, lentils were considered an aphrodisiac that increased sexual desire. Jews have long been of the opinion that soup made from this legume is a healthy food worthy of noble people!

Composition and beneficial properties of lentils

Lentils normalize the functioning of the digestive tract. The product improves immunity and helps fight vitamin deficiency. Lentils help slow down the aging process and eliminate chronic fatigue.

The product contains a large amount of potassium. Therefore, lentils improve the condition of the cardiovascular system. The product reduces the likelihood of a low-quality tumor.

Magnesium contained in lentils has a beneficial effect on the nervous system. It also contains tryptophan. This substance takes part in the formation of serotonin in the body.

In addition, lentils contain B vitamins. They help normalize blood pressure.

Lentils during pregnancy

It is believed that this product prepares the expectant mother for the lactation period, and lentils are also rich in folic acid , the first and most important vitamin for anyone who plans to become a mother in the near future.

Benefit

Here are just 10 of the most important properties of lentils:

1. It normalizes the functioning of the gastrointestinal tract , prevents constipation, and helps in the fight against heartburn.

1. Increases immunity, invaluable for vitamin deficiency.

1. Due to the high potassium content, lentils are involved in hematopoiesis.

1. It prevents malignant tumors of the mammary glands.

1. It is considered a dietary product.

1. Magnesium and potassium are involved in the normalization of the nervous system and cardiovascular system.

1. Tryptophan , contained in lentils, is involved in the formation of serotonin, the hormone of joy.

1. Slows down the aging process.

1. Due to the high content of B vitamins , it helps normalize blood pressure.

1. Lentils provide a person with so-called slow-burning energy, which helps prevent chronic fatigue syndrome.

Harm

Since this is an environmentally friendly product, lentils do not have any separate points regarding “harmfulness”.

You cannot eat it daily and in large quantities, because, despite the small amount of fat, it is a high-calorie product.

In addition, lentils are digested quite slowly , so if you overdo it with a portion, for example, lentil porridge, such unpleasant consequences as nausea, headache and indigestion may occur.

For expectant mothers, these negative aspects are dangerous, since any deterioration in health affects the baby.

Indications

Lentils are a feminine product . And it is useful not only during pregnancy. For example, during the period of premenstrual syndrome, gynecologists recommend eating lentils, and your condition (both psychological and physical) will become noticeably better.

Lentils also help a woman endure menopause.

As for pregnancy, women with:

• iron deficiency anemia;
• high fatigue, nervous disorders;
• frequent constipation;
• vulnerability to depression, irritability, frequent mood swings;
• excess weight, because lentils leave you feeling full for a long time.

Contraindications

chronic diseases of the gastrointestinal tract should not eat lentils Needless to say how dangerous this is for both mother and baby.

Lentils are also contraindicated for people with chronic joint diseases.

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Importance of the product during pregnancy

Lentils are considered a “female product”. It helps cope with premenstrual symptoms. Lentils are recommended to be eaten during menopause. The product must certainly be present on the menu of a pregnant woman.

Lentils can combat the following problems:

• Iron-deficiency anemia;
• increased fatigue;
• nervous disorders;
• frequent constipation;
• excess body weight.

Lentils are rich in folic acid. It prevents the appearance of congenital defects of the brain and nervous system in a child. Folic acid helps remove harmful substances from the body.

Lentils contain protein necessary for the full development of fetal muscles. Moreover, the product is rich in fiber, which helps reduce cholesterol in the body and helps improve the functioning of the digestive organs.

If a pregnant woman suffers from frequent migraines, she should also buy a bag of lentils. The product is rich in vitamin B5. It helps resist stress and relieves headaches. Vitamin B5 improves blood supply to brain tissue.

General information about lentils

Many avoid getting acquainted with lentils due to simple ignorance of how to handle this product. With beans and peas, everything is more or less clear, but lentils are a food that has not been so studied.

Meanwhile, it’s easy to “get along” with it: you need to sort out the grains (this is done quickly), and you can soak it for only 20-30 minutes. During this time, all the so-called “harmfulness” from lentils will disappear.

Although the harmfulness is spoken of symbolically, this product does not accumulate toxic elements . This is truly an environmentally friendly product.

Dishes made from these grains are very nutritious; lentils contain protein , which is why this plant from the legume family is loved by vegetarians and fasting people. Lentils contain a lot of complex carbohydrates, but very little fat .

The product is also rich in nicotinic acid , the lack of which can be fraught with dementia. There is a lot of this vitamin in meat, so those who refuse it should not ignore lentils as a product.

Lentils - Good Morning program

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Delicious lentil dishes

When purchasing lentils, you should pay attention to the following details:

• Condensation should not form on the surface of the bag with fresh lentils;
• a quality product smells like nuts;
• Lentils suitable for human consumption must be free of mold.

Important! Lentils absorb moisture very well, so it is recommended to store them in small fabric bags. The bag with the legume plant should be kept in a darkened and well-ventilated area. In a room with high humidity, lentils can spoil in 7 days. This circumstance should be remembered!

Lentils go perfectly with carrots, tomatoes, and sweet peppers. It can be used when preparing dishes from lamb, pork or veal. In order to emphasize the delicate taste of lentils, use basil, turmeric or celery. Salads are seasoned with both olive and vegetable oil.

Lentil soup is beneficial during pregnancy. A little pre-diluted garlic and aromatic herbs are usually added to the first dish. When preparing soups, it is recommended to boil the product until soft. You can add semi-hard lentil “coins” to salads.

Important! Lentils need to be cooked correctly. If a plant is subjected to prolonged heat treatment, most of the vitamins and minerals contained in it are lost. Therefore, it is not recommended to cook the product for more than 25 minutes.

Lentil porridge is a tasty and healthy dish!

The expectant mother should remember the recipe for its preparation. The following ingredients are added to the dish:

• 1 medium sized carrot;
• 2 cups lentils;
• 1 onion;
• salt;
• a small amount of vegetable oil.

Preparation:

1. First, you need to thoroughly rinse the lentils, then fill the product with water for twenty minutes.
2. After this, the liquid is drained.
3. Lentils are again mixed with water in a ratio of 1:2.
4. Add salt to the dish and place the dish on medium heat.
5. After the water boils, turn the heat to low.
6. After 25 minutes the porridge is turned off.
7. Carrots and onions, prepared in advance, are added to the dish.
8. The vegetables are first grated on a fine grater, mixed with vegetable oil and heated in the microwave for three minutes.
9. The finished dish can be sprinkled with a small amount of herbs.

Sprouted lentils for pregnant women

Sprouted lentil beans have the least side effects and the most nutrients.

Find out more about the beneficial properties of sprouted lentils.

Indications for use

Sprouted lentils are especially useful , since this form contains the maximum amount of useful elements for a woman. This product is indicated during pregnancy and lactation . It eliminates constipation, helps fight heartburn, and thanks to the content of nicotinic and folic acid, it promotes the normal development of the unborn baby.

In addition, consumption of sprouted lentil grains has a beneficial effect on the functioning of the mammary glands and reduces the risk of pathologies in the fetus. The described product prevents the development of anemia in the expectant mother and child. Moreover, fresh sprouted lentils strengthen the immune system and blood vessels, normalize blood sugar levels, and help maintain good hair, nails and teeth during such an important period for a woman.

Contraindications

It should be noted that consumption of sprouted lentil sprouts in small quantities is completely harmless. Contraindications for their consumption are the same as for the product without germination.

Selecting lentils for sprouting

When choosing lentil seeds for germination, you need to pay attention to the fact that the seeds are more crumbly, whole, without damage or signs of rot, and also of the same color and size.

If the product is packaged in a plastic bag, there should be no signs of condensation or damage to the packaging. Otherwise, the storage was carried out incorrectly, which means the quality is in doubt.

Important! You should definitely pay attention to the expiration date: for lentil seeds it is about 1

–
2 years.
It should be noted that any food variety of this crop - red, green or brown - is suitable for germination. Varieties with large seeds have a more pronounced smell and take longer to germinate.

Proper germination

1. You need to take a handful of lentil grains for sprouting and rinse with cool running water from the tap.
2. Then they are placed on a plate and filled with water so as to cover completely. For 1 medium-sized handful, 150 ml of liquid is enough.
3. After 24 hours, the water is drained, the grains are washed and placed again on a plate for germination.
4. Add water and place a piece of moistened gauze on top, folded in 3-4 layers.
5. After three days, the grains germinate.

Video: How to sprout lentils

Sprouted grains are stored on the refrigerator shelf for no more than 5 days. When performing the procedure, a nuisance such as rotting may occur. This phenomenon occurs due to the use of dirty dishes, as well as if the grains are not washed.

Eating sprouts

Sprouted lentil grains taste similar to fresh green peas. They can be consumed in steamed, boiled, fried form, but they are most useful raw. This product is great for making fresh salads.

It will also be useful for you to know at what age you can give your child lentils.

Pairs well with vegetables - cabbage, tomatoes, cucumbers, peppers. Sprouted lentils can be added to soups, borscht, as well as fish and meat dishes. The product also harmonizes with vegetables and seaweed.

To dress salads, you can use vegetable oil (olive, flaxseed, corn), soy sauce, lemon juice, sour cream.

Harm to the product

Lentils are digested quite slowly. Therefore, lentils should be eaten in small portions. Otherwise, a pregnant woman may experience unpleasant consequences such as stomach upset, nausea and headaches. For the expectant mother, such side effects pose a considerable danger, since the deterioration of her health negatively affects the condition of the baby.

In the first trimester of pregnancy, it is recommended to avoid eating lentils, as the woman may experience increased toxicosis. If the expectant mother has kidney pathologies, joint diseases and diseases of the digestive tract, care must be taken when using the product.

Photo: pixabay.com

Green lentils: benefits and harm

Green lentils are in no way inferior to red ones in terms of the number of beneficial properties. This beautiful legume is harvested while still unripe, and therefore contains large quantities of soluble and insoluble fiber.

Not all expectant mothers know how beneficial green lentils are, but this type of lentil is considered the healthiest legume.

Green lentils are beneficial for everyone to include in their daily diet. This legume is especially necessary for those who are on a diet, fasting or pregnant.

Indications for consumption of green lentils:

• Lentils literally have a healing effect on hypertension,
• This legume is useful to use for symptoms of ulcers,
• Lentils have a beneficial effect in the treatment of cholecystitis,
• If you have pyelonephritis, you should also pay attention to this product.
• Lentils are also useful for hepatitis,
• Hepatitis can be cured using lentils.

Lentils are not a medicine, but they contain microelements that, in combination with medications, can help overcome a lot of diseases. Contraindications for green lentils are the same as for red ones. Here, these two types of legumes are absolutely no different.

How to select and store lentils

Lentils are sold in dry and canned forms, as well as in the form of flour.

There are many varieties of lentils, the most common are brown, red, beluga and puy. Brown lentils are the most popular; red lentils cook the fastest. The Beluga variety has very small black seeds that resemble caviar. The most aromatic lentil is puy, it takes longer to cook than others, but it retains its shape and does not fall apart, suitable for beautiful salads. Vegetarian bread and pies are baked from lentil flour.

When choosing a tin can of canned food, you should pay attention to the expiration date, composition and appearance of the can. It must not be damaged. The total number of grains compared to the liquid should be more than half.

Benefits for women after 50 years

After 50, women's physical activity decreases, and strong hormonal changes occur. This requires a change in diet. At this stage, the body experiences a deficiency of many microelements, especially folic acid. The substance is found in large quantities in lentils (100 g of product contains 90% of the daily requirement). Regular inclusion of the product in the menu will enrich the body with valuable vitamins and minerals, which will restore energy balance and strengthen protective functions.

Women are especially sensitive to iron deficiency. Lentils are a source of valuable minerals. A cup of the finished product contains a third of the daily requirement of iron. By enriching the body with the mineral, it is possible to distribute oxygen evenly throughout the body, which improves metabolic processes and energy balance.

Among other useful properties:

• regulation of protein metabolism;
• blood sugar control;
• cancer prevention;
• improving the functioning of the stomach and intestines;
• stabilization of the psycho-emotional background.

You can benefit from the product if you consume it correctly. You should not limit your diet exclusively to lentil dishes. In the weekly menu, you just need to select two days.

It is necessary to combine legumes in the diet of women over 50 with dairy products, fresh vegetables and fruits.

Lentils in cosmetology

Lentil flour is used in cosmetology to restore the structure of the skin and hair. The versatility of the component is explained by its rich chemical composition. Legume-based products provide the following effect:

• intensive nutrition;
• cell regeneration;
• increasing local immunity;
• hydration;
• rejuvenation.

You can enhance the effect of lentil flour by combining the main ingredient with essential and vegetable oils, dairy products, liquid honey, freshly squeezed aloe or lemon juice.

Hair strengthening mask

The recovery process requires 10-15 procedures with a regularity of 1-2 times per week. The simplest recipe involves combining 2 tbsp. l. flour with warm milk (20-30 ml). The resulting pulp is distributed over the root zone. The mixture is rubbed into the scalp for 5 minutes, and then kept under a plastic cap for 30 minutes.

You can enhance the effect by adding 3-4 drops of orange oil or 1 tsp to the mask. honey.

Face mask with lifting effect

You can do the procedures for 1 month, 1 time per week. or every other day for 10 days. A course of 4-6 sessions will help tighten the facial contour and get rid of small wrinkles.

The product is prepared from lentil flour (2 tbsp), a small amount of warm milk, olive oil (1/4 tsp) and one yolk. The ground mixture is applied with a wide brush to the skin of the face and neck. After 20 minutes, remove the dried crust with warm water. The procedure is completed by wiping the face with ice cubes from a herbal decoction.

Lentils are a self-sufficient component of the mask, so there is no point in mixing it with many ingredients. It is enough to dilute it in a tablespoon of milk to get an effective remedy for moisturizing and nourishing the epidermis.

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Lentils for weight loss

According to research, lentils promote weight loss. Among the experiment participants, the best weight loss results were recorded in the group whose diet was enriched with lentil grains.

This effect is due to the content of soluble fiber. The substance muffles the feeling of hunger due to slow food processing, gentle cleansing of the intestines from toxins and stagnation.

Legumes are a source of thiamine, tocopherol, retinol, and folate. Without these elements, regulation of metabolism is impossible. The process of weight loss occurs against the background of cleansing the intestines and stabilizing the functioning of the digestive system. It is not difficult to tolerate the diet: the product neutralizes the feeling of hunger, restores energy, and improves the psycho-emotional state.

Features of using lentils for weight loss:

1. The daily norm should not exceed 50 g (weight before soaking the grains).
2. Frequency of use – no more than 2-3 r/week.
3. The product is used boiled and also raw (sprouted grains), the second option is preferable for preparing salads.

Due to the high fiber content, lentils can cause flatulence and bloating.

Lentil diet is contraindicated:

• teenagers;
• pregnant women, during lactation;
• patients with anorexia, botulism;
• women during menopause;
• hypotensive patients;
• people suffering from serious kidney/liver pathologies.

Damage to lentils

Lentils should not be eaten raw, as this can cause poisoning. The raw product contains phasin and phaseolunatite - toxic substances that are easily neutralized by soaking the beans in water or by any heat treatment.

— People suffering from gout or predisposed to this disease should limit lentils. It contains substances called purines. When they break down, uric acid is released, and its elevated levels can lead to gout. You should also remember that the product can cause discomfort in the stomach and fermentation processes, so it is undesirable for people to eat lentils during exacerbations of diseases of the gastrointestinal tract, as well as at night, advises Alexander Voinov, dietetics and wellness consultant at the fitness network – WeGym clubs.

Benefits of lentils

Lentils contain a large amount of microelements: calcium, magnesium, potassium, phosphorus, iron, as well as Omega-3, Omega-6 fatty acids, which affect the health of skin and hair, and immunity.

Lentils contain a large amount of protein, which is easily absorbed by the body. In terms of nutritional value, it is not inferior to bread, cereals and, to some extent, meat. Therefore, it is an excellent food for athletes and vegetarians, as well as during fasting.

Lentils contain less fat than peas and are useful for dietary nutrition. It also stimulates metabolism, which allows you to lose weight faster. The fiber in its composition reduces the feeling of hunger and improves digestion.

This legume is very beneficial for pregnant women, as lentils contain a lot of folic acid - up to 90% of the recommended daily value. Folic acid accelerates fetal development.

Magnesium and potassium, which lentils are rich in, are necessary for the proper functioning of the heart and nervous system. This makes it an indispensable product for people suffering from heart disease.

Serving the dish simultaneously with fresh vegetables rich in vitamin C – tomatoes, herbs – will help improve the absorption of iron from this legume. Iron promotes hematopoiesis and helps fight anemia.

Lentils are a storehouse of useful elements

Inconspicuous at first glance, porridge is a valuable source of various components:

• vegetable fiber;
• amino acids;
• mono- and disaccharides;
• proteins;
• vitamins of group B, PP, E, C, K, etc.;
• flavin;
• tryptophan;
• macro- and microelements (potassium, phosphorus, selenium, magnesium, calcium, manganese, iron, sodium, copper).

The calorie content of the product is 286 kcal per 100 g.

High levels of folic acid are essential for healthy neural tube formation in the embryo. A deficiency of the component can lead to developmental defects (spina bifida, anencephaly, etc.). Vitamin B9 also removes from the body toxins and poisons accumulated during the period of drinking alcohol and smoking cigarettes. Folic acid reduces the harmful effects of various medications that the expectant mother may have taken early in pregnancy.

Vitamin B5 has a positive effect on the central nervous system and brain function. Lentils can be consumed to combat stress, depression, nervousness, irritability, panic, headaches and migraines. Also, a handful of bean porridge at night has a positive effect on falling asleep and helps you get rid of insomnia.

Vitamin PP (nicotinic acid) is also involved in the formation of the baby’s internal systems.

The high protein content ensures the synthesis of new fetal cells and the structure of its muscle and bone tissue.

Fiber stimulates digestion and intestinal motility, cleanses the body of waste, “bad” cholesterol and toxins. Lentil dishes help the expectant mother overcome chronic constipation in later stages.

The potassium in beans ensures normal blood flow, strengthens the vascular walls and the heart muscle, which is forced to additionally supply blood to the placental circle. Adequate potassium intake prevents hypertensive conditions during pregnancy (hypertension, eclampsia and preeclampsia).

Iron in cereals ensures the production of red blood cells and hemoglobin, which transports oxygen to various tissues and internal organs. Eat lentils and you will not suffer from iron deficiency anemia. For better absorption of the microelement, enrich the porridge with sources of vitamin C (for example, pieces of citrus fruits, berries).

The essential substance tryptophan affects the secretion of the “pleasure” hormone serotonin. The better the mood and well-being of the expectant mother, the easier the pregnancy will be.

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Which lentils are healthier?

Many women who watch their diet ask: “Which lentils are healthier, red or green?” It is impossible to answer this question unequivocally, despite the fact that green lentils are recognized as the healthiest legume. However, both types of lentils contain a large amount of useful substances.

In addition to green and red lentils, orange legumes of this variety are sometimes displayed on store shelves. Such lentils are useful for bone injuries, poor nervous system and tuberculosis.

So, both types of lentils are equally healthy. We advise you to use both options. After all, red lentils look better in some dishes, and green lentils look better in others.

Which type of lentils is best suited for which dishes:

• For salads, choose green lentils. It is more aromatic and stronger, and therefore less boiled.
• Green lentils are also better suited as a side dish for meat. In this case, it is better to season it with fried and raw green onions.
• It is more convenient to make porridge or puree from red lentils. It cooks better, has a smooth texture and a wonderful aroma.
• It is also better to add red lentil soup. It will cook faster and impart its piquant aroma to the food.

During pregnancy, you can use lentils to prepare absolutely any of the following dishes. However, look at the expiration date of the product. Sprouted lentils are especially valued. It is widely known among vegetarians.

Why is it useful?

1. Folic acid (vitamin B9) prevents birth defects in the baby, such as anencephaly (brain defect) and spina bifida. Half a glass of lentils contains 179 mg of vitamin B9, while every pregnant woman needs about 600 mg per day. This valuable compound also fights the harmful effects of drugs and toxins that enter the body of the expectant mother due to addiction to nicotine or alcohol. Another reliable source of folic acid is asparagus.
2. The protein component of lentils is also very important at every stage of pregnancy, as it helps in the development of fetal muscles and promotes the formation of new cells.
3. A good potassium content ensures proper blood circulation in the female body and fights high blood pressure - a fairly common occurrence when carrying a child.
4. Fiber, which lentils are rich in (8 g per half cup), helps with intestinal disorders, prevents obesity and reduces cholesterol levels in the blood, and significantly solves the problem of constipation, which affects many pregnant women.
5. Recent studies have proven that this product plays an important role in improving the biological functions of the brain. If you suffer from migraines during pregnancy, try lentils. It is rich in vitamin B5, which fights stress and severe headaches.
6. In addition to the benefits already listed, these edible “coins” protect against anemia due to the presence of iron in their composition (9 mg/100 g of product). But in order for the body to better absorb this microelement, you will need to combine lentil intake with natural sources of vitamin C - tangerines, oranges, lemons and other citrus fruits.

Other important nutrients for a pregnant woman: phosphorus and magnesium, calcium, sodium, manganese, copper and microdoses of selenium. The vitamin profile is B-complex (B1...B6), E and also some C, K and J (vitamin-like substance flavin).