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You need to consume a variety of plant foods to obtain all the amino acids necessary for your body to form complete proteins. In this article, we will discuss ways to maximize your intake of legumes (dried beans and peas) as part of a healthier lifestyle and to make your body stronger. Eating healthy can be part of an alternative treatment against illnesses. Legumes are a staple food all over the world and are one of the best sources of soluble fiber. Plus, they're low in fat and high in good quality protein -- a great health-saving combination. Beans can be gassy, of course, but there are ways around that. So don't let their "explosive" nature scare you away from some of the best nutrition around. The soluble fiber in beans helps lower levels of damaging LDL cholesterol in the blood, thus lowering heart-disease risk. And by slowing down carbohydrate absorption, soluble bean fiber fends off unwanted peaks and valleys in blood glucose levels -- especially valuable to people with diabetes. Beans also provide substantial insoluble fiber, which can keep constipation and other digestive woes away. Legumes are also rich in folic acid, copper, iron, and magnesium -- four nutrients many of us could use more of in our diets. In addition, dried beans and peas are generally good sources of iron, which is especially helpful for people who don't eat meat. Selection and Storage Dried beans are available year-round, are inexpensive, and can be found in any well-stocked grocery. You may need to visit a health-food store for more exotic varieties, such as Oriental azuki (or adzuki) beans, flageolets, cranberry beans, or yellow split peas. If stored properly, dried beans and peas will last for a year or more. Keep them in their unopened bag. After opening, store the beans in a dry, tightly closed glass jar in a cool, dark spot. Note, too, that many varieties of beans are available already cooked and canned. Preparation and Storage Tips When cooking with dried varieties of legumes, it's best to plan ahead. Before soaking or cooking, sort through the beans, discarding bad beans, pebbles, and debris. Then rinse the beans in cold water. It's best to soak your beans overnight, for six to eight hours; they'll cook faster and you'll get rid of gas-producing carbohydrates. But if you haven't planned far enough ahead, you can quick-soak for one hour. Quick-soak by putting the beans in water and boiling for one minute; then turn off the heat and let the beans stand in the same water for one hour. You may end up with a less-firm bean, however. After soaking, discard any beans that float to the top, then throw out the soaking water and add fresh water to cook in. Add enough water to cover the beans plus two inches. Bring to a boil, then simmer, covered, until tender -- about one to three hours, depending on the bean variety. They're done when you can easily stick them with a fork. Remember, cooked beans double or triple in volume. Beans are notoriously bland-tasting, but that's what makes them versatile. They can take on the spices of any flavorful dish. Add them to soups, stews, salads, casseroles, and dips. Nuts are also a good source of protein. In the next section we will review how to select the right nut for maximum nutrition and for the best disease-fighting potential.
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GRAH – MOĆNO POVRĆE Grah je sjeme biljke iz porodice mahunarki koje je osebujan izvor vlakana, a na taj način poboljšava probavu i dokazano suzbija rak debelog crijeva te sadrži značajne količine željeza. Šalica kuhanog graha ima 250 kcal. Grah sadrži mnogo bjelančevina, ali su one fiziološki nepotpune, što znači da im nedostaju aminokiseline koje su za ljudski organizam neophodne. Ovaj nedostatak se lako nadoknađuje sa uporabom žitarica u ishrani. GRAH SNIŽAVA KOLESTEROL Sve vrste graha, od zelenčeka i trešnjevca do crvenog i crnog graha, sadrže vrlo malo masnoća i kalorija, a odličan su izvor vlakana koja snižavaju kolesterol. Vlakna iz graha sprečavaju nagli porast šećera u krvi nakon obroka, zbog čega se osobito preporučuje dijabetičarima, ali i svima koji žele smršavjeti. Grah također smanjuje rizik od srčanih bolesti za 82 posto. Iznimno je bogat mineralima, osobito bakrom, željezom, fosforom i manganom. Grah je dobar je izvor vitamina B skupine, a u kombinaciji s kiselim kupusom ili povrćem sjajno se nadopunjuje. Naime, grah je siromašan vitaminom C, dok ga kiseli kupus ima u obilju. Kombinacije graha sa cjelovitim žitaricama, tijelu daju gotovo sve potrebne bjelančevina, pa su odlična hrana za vegetarijance. ŠTO GRAH ČINI ZDRAVIM? Grah je zaista super-hrana! Sadrži niz hranljivih tvari koje pomažu da tijelo ostane zdravo i da se bori protiv bolesti. Svako malo zrno graha sadrži moćnu i jedinstvenu kombinaciju bjelančevina, vlakana, vitamina i minerala. • Grah je dobar izvor bjelančevina koje su potrebne organizmu. Osim toga, za razliku od drugih izvora bjelančevina, grah ima malo masti, te ne sadrži zasićene masti i kolesterol. To čini grah odličnim izborom za vegetarijance, kao i za ljude koji žele smanjiti unos masnih mesnih proizvoda. • Grah je odličan izvor dijetalnih vlakana. Jedna porcija graha osigurava 20% i više dnevnih potreba za vlaknima. Dijetalna vlakna imaju mnoge koristi poput toga da doprinose osjećaju sitosti nakon jela, održavaju nivo šećera u krvi stabilnim, te poboljšavaju probavu. • Grah je dobar izvor vitamina i minerala poput folne kiseline, kalija, željeza i magnezija. Istraživanja su pokazala da osobe koje jedu grah dobivaju više ovih ključnih hranljivih tvari od osoba koje ga ne konzumiraju. Pošto neke vrste graha sadrže toksine, preporučuje se da na nekoliko sati prije kuhanja potopite grah u vodi, a zatim vodu odstranite i još jednom ga isperete. Potapanje graha u nekoliko voda će također smanjiti količinu tvari u grahu koje uzrokuju nadimanje nakon jela. I JOŠ ZDRAVIJIM? Ako želite zrna graha učiniti još zdravijim, možete se potruditi da na vlažnom i toplom mjestu u kući napravite klice graha. Klice općenito predstavljaju nutricionistički najgušću hranu na svijetu (količina hranljivih materija po kaloriji). Klice možete napraviti od mahunarki, sjemena ili orašastih plodova, te ih možete, recimo, svježe posuti po salati.