How to eat chickpeas when losing weight?
A diet aimed at losing weight can be quite diverse and, most importantly, useful. The article will focus on chickpeas, known as lamb peas, its nutritional value and dietary intake for weight loss.
Chickpeas - a representative of the legume family
The culture belongs to the annual leguminous plants, a native of Central Asia. It grows to 20–70 cm in height. The pods contain 2-3 round and yellow beans. They are used in cooking, and the green part is used as animal feed.
Chemical composition and nutritional value
The product has a rich composition, which has about 80 elements valuable to the human body, and also surpasses all legumes in the amount of methionine and tryptophan.
100 g of chickpea contains:
|Dietary fiber (fiber)||9.9 g|
Taste characteristics and application
Despite the fact that it is a bean plant, its taste is not similar to either beans or peas. Rather resembles mashed potatoes with a light nutty tint.
Did you know? Chickpeas are considered an environmentally friendly product, since nitrates and toxins do not accumulate in it.
For cooking, you can use both raw and canned chickpeas. First, second courses, salads, snacks, and pastries are prepared from it. Sprouted beans are especially useful.
Eating Chickpeas for Weight Loss
As mentioned above, a fiber-rich product provides a long-lasting feeling of satiety, and also normalizes the functioning of the gastrointestinal tract.
Calculation of a portion and time of use
Use in small portions, about 2 tbsp. tablespoons 3 times a day: for breakfast, lunch and dinner. Thus, in one dose, the body receives about 70 kcal.
Important! Per day, it is recommended to eat no more than 300 g of beans.
A dish made from fresh beans has a high nutritional value. Replacing regular carbohydrates with hummus helps to lose weight. With such a nutrition system, the diet is supplemented with meat and plenty of fresh vegetables. They also practice the so-called hummus days, during which they use only this product.
To do this, they allocate 3 days a week, taking breaks between them. They prepare a dish of beans, olive oil, lemon juice and tahini (sesame paste). Peas are cooked and kneaded into a homogeneous mass, which is seasoned with the rest of the ingredients.
It is known that the benefits of sprouted grains and beans increase significantly.In chickpea, in turn, the amount of B vitamins and ascorbic acid will increase by 2 and 15 times, respectively. The calorific value of such a product is 116 kcal per 100 g.
- In addition, sprouted beans have a beneficial effect on the human body:
- stimulate the reproduction of intestinal microflora and relieve dysbiosis;
- prevent early cell aging;
- used for the prevention of oncology.
How to choose and germinate?
For germination, fresh beans are selected without signs of damage. Soak them in water overnight, after which they are washed and laid out on wet tissue. After a day or two, the seedlings will grow to the required size - 0.5–1 cm. The product is germinated at room temperature, and placed in a refrigerator for storage.
How to use seedlings?
They use sprouted beans as an independent dish, and also use as a component of salads. The product does not require heat treatment and goes well with vegetables, herbs, meat and fish.
100 g of porridge contains 308.8 kcal. In order to cook it, you need to soak the beans in the evening. In the morning, rinse and pour fresh water in a ratio of 1: 8 and cook for about 2-3 hours. Season to taste.
Important! Store the finished dish in the refrigerator for no more than 3 days.
Soup is a low-calorie dish that quickly saturates. A serving of food contains only 150 kcal. It is cooked using the same technology as described above, adding vegetables and meat in the process.
The calorie content of roasted beans is 525 kcal / 100 g.Given the high nutritional value, this type of heat treatment should be discarded. In addition, the pre-cooked product is fried in a large amount of oil.
Contraindications for use
- The product contributes to increased gas formation in the intestine, so its use should be limited to such groups of people:
- suffering from peptic ulcer;
- patients with gout and urolithiasis;
- with individual intolerance to the product.
Did you know? The cultivation of chickpeas does not require additional fertilizers, because the plant independently increases the fertility of the soil.
Chickpea is a dietary product that has received a lot of positive reviews from people who practice proper nutrition. Above are recommendations regarding how much, when, and in what form it is possible to eat a product; its nutritional value and value for the body are considered.