Chickpeas calorie benefits and harms

Chickpeas: benefits and harms, calories

Chickpeas, known as Turkish or lamb peas, are not a frequent guest on our table, many simply do not know about such a product, although it is very healthy and nutritious. Chickpeas are brown-green beans that look like a ram's head, hence one of the names of this plant.

These seeds are very popular in Middle Eastern cuisine, this is explained by the fact that chickpeas are a heat-loving and unpretentious crop, due to which they are successfully cultivated in eastern countries. The first place in the export of chickpeas is occupied by India, followed by Pakistan and Turkey, in which the volume of cultivation of mutton peas is almost 17 times lower than in India. That is, this country can be recognized as a world producer of chickpeas.

For Russia, this product can be called exotic, although it is sold in many large stores.

The composition and benefits of chickpea seeds

Chickpeas are highly valued by vegetarians as they are an excellent source of vegetable protein. Up to 20-30% of the mass of each seed is one of the most complete vegetable proteins in terms of composition, which, in addition to the essential ones, also contains essential acids, especially lysine in chickpeas. Compared to many other foods, 20% is not a lot, but chickpeas are valued for their protein composition, not its amount.

At 50%, chickpeas consist of complex carbohydrates that provide our body with energy. Lamb peas are rich in dietary fiber, which are useful for good digestion. There are a lot of unsaturated fatty acids in it, which are involved in the regulation of fat metabolism and maintain a normal level of cholesterol in the blood. There are 309 calories in 100 g of chickpeas.

There are few vitamins in it, but it is considered a good source of folic acid and some B vitamins. But in terms of mineral composition, chickpeas outperform many products of both plant and animal origin.

It is rich in potassium, magnesium, calcium and phosphorus, which makes it beneficial for the cardiovascular system and the musculoskeletal system. It contains high concentrations of iron, zinc, selenium, manganese, copper, molybdenum, cobalt and boron - trace elements involved in most processes in the body. And the concentration of silicon in chickpeas is so high that it is enough to eat only 30 g of these beans to meet the daily requirement.

Thanks to this rich composition, chickpeas are included in the diet of raw foodists, who soak them in water to soften. Lamb peas are on the list of foods recommended for people with celiac disease, as they are gluten-free, but contain quite a lot of fiber and other nutrients.

Harm chickpeas

This product is practically harmless, in very rare cases its individual intolerance is possible. You should not eat mutton peas in large quantities, as this can provoke flatulence. With an exacerbation of diseases of the gastrointestinal tract, it is better not to eat chickpeas, since all legumes are considered "heavy food".

How to cook chickpeas?

Many do not eat this most valuable product for food simply because they do not know how to cook it. Indeed, chickpeas do not cook quickly, but this is not a reason to refuse them.

Chickpeas, like most legumes, are soaked in water before cooking. For 1 cup of seeds, take 3-4 cups of water and leave for 6-12 hours. That is why mutton peas are most often soaked overnight in order to prepare a delicious dish from it the next day.

For side dishes and soups, chickpeas are boiled for at least 1.5-2 hours, but if you don’t want to get mashed potatoes, then periodically you need to try the beans “for softness”. Full-fledged main courses are prepared from chickpeas, for this, boiled or soaked seeds are stewed with meat and vegetables, often pilaf is prepared with lamb peas. Vegetarians often make cutlets, flatbreads and pancakes from chopped chickpeas.

In European countries, you can find canned chickpeas, which are added to salads. Boiled or canned chickpeas are dried in the oven with salt and vegetable oil, resulting in a delicious crunchy snack that resembles roasted nuts.

Hummus

The most common chickpea dish in the East is hummus. It is very popular in Israel, Turkey, Syria and Lebanon, and in recent years it has begun to be prepared in the United States and other countries where vegetarianism is flourishing. In Russia, many vegetarians call this dish chickpea pate.

The main ingredient for making hummus is a homogenized boiled chickpea puree, it is better to use a blender to obtain a homogeneous consistency. Peanut or sesame paste (tahini), olive oil and lemon juice are added to it. Any seasonings and salt are added to taste; in the East, zira, pepper, parsley, garlic, turmeric, etc. are traditionally used. In modern cooking, fried tomatoes, onions, carrots, red peppers are added to hummus, cheese and even cocoa are added.

Hummus is used as a cold snack, it is spread on toast, flatbread and pita bread.

The program "Morning with 1 + 1", a video about the benefits of chickpeas (Ukrainian):

Chickpeas abo Turkish peas - signs of power

food-tips.com

chickpeas

Chickpea is a herbaceous annual of the legume family and its seeds, which look like a scolding head. Chickpeas are often called Turkish or lamb peas, and the product is especially popular in the countries of the Middle East, India and Asia. Seeds, or chickpea beans, ripen in a pod, where they can be located from 1 to 4, most often there are two beans. The color of chickpeas is light sand, yellowish, sometimes darker varieties are found. Indian chickpeas are smaller than traditional chickpeas and have a green color.

It has been proven that chickpeas have been known for more than seven thousand years; in the Bronze Age, chickpeas came to Rome and Greece, where it was used not only as a food product, but also as a medicine.

calorie content of chickpeas

The calorie content of chickpeas is 364 kcal per 100 grams of product.

The composition and useful properties of chickpeas

The main component of chickpeas is a high-quality, easily digestible vegetable protein, which is put on a par with the protein of poultry and some meat products. Chickpeas are one of the staple foods for vegans, vegetarians, raw foodists, and anyone who, for whatever reason, does not eat meat. Fiber, contained in large quantities in chickpeas, helps to gently cleanse the intestines, remove toxins, and prevents constipation. Chickpeas contain B vitamins, especially a lot of vitamin B2, which is necessary for normal tissue respiration and redox reactions. Of the minerals, chickpeas contain potassium, calcium and magnesium, which have a beneficial effect on the functioning of the heart muscle, regulate blood sugar levels.

Even in ancient times, doctors noted that those who use chickpeas have beautiful skin - clean, without rashes and inflammations. The amino acid lysine, found in chickpeas, promotes muscle building without increasing body fat. This property of chickpeas makes the product an attractive alternative to meat for athletes and anyone who leads a healthy lifestyle and follows the principles of a healthy diet.

Harm chickpeas

Chickpeas, like all representatives of legumes, cause increased gas formation in the intestines, which is fraught with discomfort and heaviness in the stomach. Those who have a "weak" stomach should consume chickpeas in minimal quantities, using only pre-soaked chickpeas (calorizator) for cooking. It is not recommended to use chickpeas in the presence of the following diseases: gout, thrombophlebitis, bladder ulcer and cystitis, especially in the acute stage.

Growing chickpeas

Turkish peas are an annual, leguminous plant, the grains of which have an unusual shape, resembling a ram's head with a bird's beak. Stem erect, covered with glandular hairs. Leaves are pinnate. It reaches a height of 20-70 cm. Pods are short, swollen, contain from 1 to 3 grains, tuberculate-rough surface. Color ranges from yellow to very dark. The mass of 1000 seeds, depending on the variety, ranges between 150 and 300 g.

Turkish peas are heat-loving, self-pollinating plants, pollination occurs in the phase of a closed flower, sometimes cross-pollination. The vegetation period is 90-110 days for early-ripening and up to 150-220 days for late-ripening varieties (calorizer). Germination begins at a temperature of 3-5 °C, seedlings withstand short-term frosts up to 8-11 °C. During flowering - the formation of beans, the optimum temperature should be from 24-28 ° C. Central Asia is considered the birthplace of cultural chickpeas. The plant is cultivated in the countries of Central and Central Asia, East Africa, Eastern Europe, India, the Mediterranean region. It is believed that chickpeas were known and eaten by humans long before the beginning of our era. So in Greece, chickpea peas were found, whose age is not less than 7.5 thousand years, and in Iraq, chickpea seeds dating back to the "Bronze" age have been preserved. In ancient times, chickpeas were often used not only as food, but also as medicine.

Selecting and storing chickpeas

When purchasing chickpeas, it is necessary to carefully examine the beans for the absence of mechanical damage, dark spots, whitish coating. If even one of the signs indicated above is present, you should refuse to purchase. The reason to choose another chickpea is shriveled and dried beans. Fresh chickpeas have smooth beans with a smooth surface, uniformly colored.

Store purchased chickpeas in a vacuum container or paper bag in a dark place. Chickpea retains its organoleptic qualities and useful properties for 12 months.

How to cook chickpeas

In order to avoid discomfort in the stomach after eating chickpea dishes, the beans must first be soaked in cold water for 10-12 hours. Then drain the water, cover with fresh cold water and bring the chickpeas to a boil. Cook until cooked over medium heat, periodically removing the resulting foam.

Chickpeas in cooking

Chickpeas are traditionally the basis of oriental dishes - hummus and falafel. Puree soups, pilafs, pates, meatballs and cookies are prepared from chickpeas. Chickpeas go well with tomatoes, garlic, fresh herbs and herbs.

For more about chickpeas, see the video “Chickpeas. Turkish peas "TV program" Living Healthy ".

Especially for Calorizator.ru Copying this article in whole or in part is prohibited.

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Chickpeas: calories, benefits and harms of the product

Chickpea, or the so-called Roman pea, is considered a unique leguminous plant. It is grown in Arab countries. In Europe, this product has been known since the Middle Ages, but there it is only gaining popularity. Chickpeas have a positive effect on the immune and nervous systems, reduce cholesterol levels in the human body, improve the condition of the skin and hair, and prevent many diseases.

• 1. What is chickpeas
• 2. Properties of Roman peas
• 3. Application
• 4. Recipes

It is believed that these peas were grown 7 thousand years ago in the territory of modern Turkey and Syria. From there it spread to the strips of the Eastern Mediterranean and Central Asia. Currently, chickpeas are cultivated in America, Australia and Southern Europe. The full name of these beans sounds like lamb chickpeas (Latin - carl linne), because their shape resembles the head of a ram. Worldwide, the production of the product ranks fourth after soybeans, beans and peas. The taste of legumes can be described as nutty.

Thanks to its beneficial properties, chickpeas are popular all over the world.

This product is in great demand not only among those who want to get rid of extra pounds and watch calories, but also among people who follow a healthy lifestyle. Chickpeas contain a large amount of fiber and vegetable protein (protein), which is necessary for weight loss and muscle gain in men. Sprouted beans have many health benefits. Their value lies in their unique composition. Due to the high content of essential antioxidants, Roman peas are suitable for the prevention of colds in winter. Doctors and nutritionists advise eating sprouts as they heal the intestinal microflora and protect against early aging.

Chickpeas contain polysaccharides, proteins and fiber. It is thanks to the last two components that you can reduce the level of cholesterol in the human body. Chickpeas also include a wide range of vitamins such as B2 and B6. Vitamin E strengthens the immune system, has a positive effect on the condition of hair and skin, and also has a positive effect on the cardiovascular system. The content of folic acid in peas helps prevent the development of myocardial infarction. These beans contain 3 times more iron than meat. The benefits of chickpeas for human health are also as follows:

• improves immunity;
• cleanses the body;
• improves digestion;
• supports metabolism;
• acts as a preventive product for osteoporosis, cancer and cardiovascular diseases;
• reduces the amount of cholesterol in the blood;
• normalizes sugar levels;
• helps to get rid of the symptoms of skin diseases;
• promotes healthy growth of bones, nails and teeth;
• strengthens eyesight;
• Suitable for diabetics, vegetarians and people with an active lifestyle.

The nutritional and energy value of chickpeas is 309 kcal per 100 grams of boiled product. His BJU: proteins - 8.1 g, fats - 2.8 g, carbohydrates - 26.8 g.

The chemical composition of chickpeas per 100 g:

Chickpea has practically no contraindications and does not harm the human body. However, legumes are classified as "heavy food" and take a long time to digest. Therefore, this product should be abandoned by people who have problems with the gastrointestinal tract, constipation or poor circulation. Children and the elderly are advised to consume chickpeas strictly in limited quantities. In case of individual intolerance, an allergic reaction may occur.

Chickpeas can be eaten by people with gluten allergies and pregnant women. It does not contain gluten, but it contains calcium, which is very important for women who are carrying a child.

There are many ways to use chickpeas in cooking. It is usually associated with the national dish of Israel - hummus, which is made exclusively from these beans. This is a spicy porridge made from boiled grains. No less popular is the famous Spanish soup garbanzo or fried pancakes - falafel. Most often, legumes are used as grains (dhal) or flour (besan). There are many recipes for cooking peas - they can be boiled, fried, steamed, and chickpeas are suitable for a healthy breakfast.

In the store you can buy a dry or canned product. Each of these types has its own advantages. Canned peas are almost immediately ready for use, while dry ones require long cooking, but there are much more useful substances in such peas. It is advisable to pre-soak the beans for 24 hours in cold water (preferably 48). In this case, it will be possible to avoid bloating, and the dish will turn out to be healthier and more nutritious.

Advice. Add roasted chickpeas to your coffee for a nice crema.

The flatulence caused by legumes can be partially prevented if the chickpeas are pre-soaked, and various herbs are added during cooking - basil, marjoram, oregano or lovage. These components not only prevent bloating, but also improve the taste of cooked dishes. Most of the substances that cause flatulence are found in the husk. Therefore, to soften food, increase digestibility and prevent bloating, it must be eliminated. This is easy to do: you need to drain the cooked chickpeas and pour cold water for a while. Then rinse the beans with your hands, while the husk itself will float to the surface.

Cooked beans are used as a side dish for meat or fish, they can be mixed with baked vegetables and added to fresh salads. There are many other recipes.

Creamy chickpea soup is the first dish that is suitable for brunch or dinner. Required Ingredients:

• 500 g chickpeas;
• 150 g spinach (fresh or frozen);
• 1 onion;
• leek;
• 3-5 garlic cloves;
• salt, pepper, bay leaf, spices to taste;
• Greek yogurt;
• olive oil.

Soak the beans for at least 30 minutes in cold water. Cut the onion and garlic into pieces, then fry in a large saucepan with olive oil. Pour in the water in which the chickpeas were boiled, along with the legumes, add the bay leaf, herbs, pepper and salt. Boil for 30 minutes. Then put the spinach into the pan and boil for a few minutes. Remove the bay leaf and beat the resulting soup with a blender. Garnish with leeks and a spoonful of Greek yogurt.

A simple recipe for quick hummus:

• 450 g canned chickpeas;
• 2 cloves of garlic;
• 4 tbsp. l. Greek yogurt;
• 1 lemon;
• 1 st. l. olive oil;
• salt and pepper.

Rinse canned beans in cold water, drain, then place in blender along with other ingredients and mix thoroughly. Add salt and pepper to taste. This amount is enough for 4 servings. You can make more if desired and store in an airtight container in the refrigerator for up to 2 weeks. Hummus can be spread on toasted bread, added to a salad, or used as a side dish for meat.

Cutlets in 20 minutes:

• 500 g of peas;
• 10 cloves of garlic;
• 1 glass of semolina;
• 1 glass of flour;
• 1 cup breadcrumbs;
• 1 onion;
• 3 eggs;
• marjoram, nutmeg, salt;
• frying oil.

Soak the beans in cold water for a day, then boil until tender. After that, drain 2 cups of water from the peas. Mix chickpeas with chopped garlic and broth. Add flour, semolina, breadcrumbs, finely chopped onion, beaten eggs and marjoram to taste. Salt. Mix the dough thoroughly, mold cutlets and fry in a pan until golden brown.

nadietu.net

Chickpeas - its beneficial properties and harmful features. The role of chickpeas in human life, its benefits for the body, its harm

Chickpeas look like ordinary peas or beans, a bright representative of the legume family, which is their brainchild, grown in Central Asia.

Chickpeas, also referred to as "Turkish" peas, have been cultivated since time immemorial in the Middle East, Ancient Rome and Greece. In later stages, it began to be grown everywhere.

Chickpea is an annual, heat-loving leguminous plant. The number of nucleoli in the pods ranges from 1 to 3 pieces. Chickpeas are widely used not only in cooking, but also in folk medicine.

Chickpea calorie content of its types, composition and features of the product

Most often on sale in our country you can find chickpeas (peas), light yellow or beige shades. But there are other types of chickpeas in the world:

Black chickpeas (lentil-shaped peas) - having a persistent aroma and nutty taste;

Green chickpeas (fast-cooking peas) - eaten both fresh and dry;

Red and brown chickpeas (well-boiled peas) - with a high content of iron in it.

But we have the most common varieties of chickpeas can be considered:

Desi is a dark-colored bean with a thick and rough shell, grown in the vastness of Ethiopia, Mexico, Iran, and India. A feature of this species is its ability to lower the level of sugar in the blood. In addition, this species has an incomparable taste and aroma;

Kabuli is a variety of round large beans, characterized by a thin and delicate shell. This variety grows in the territories of the Mediterranean countries, Africa, Afghanistan, India. The most popular variety of chickpeas.

Ingredients of chickpeas:

Chickpeas are beneficial for the body, as a plant with elements and a certain composition with the following nutritional value:

Starch;

disaccharides;

Unsaturated and saturated fatty acids;

Alimentary fiber.

In 100 gr. dried beans contains:

Group vitamins (A, B-1, B-2, B-3, B-4, B-5, B-9, C, E, K);

Macronutrients (potassium, calcium, magnesium, sodium, phosphorus);

Trace elements (iron, manganese, copper, selenium, zinc).

Chickpeas, the calorie content of which per 100 gr. the product is 364 kcal, is a real nutritional value, so necessary for the human body.

In order to appreciate the calorie content and nutritional value of chickpeas, it must be boiled. 100 gr. boiled product contains 129 kcal.

Important! Some types of chickpeas are a low-calorie product due to their high protein content per 100g/30g.

Chickpea product benefits and characteristics

Characteristic features of chickpeas and useful properties inherent in this plant:

Chickpeas save a person from obesity;

Chickpea strengthens the immune system, thereby helping the body in the fight against colds;

Reduces cholesterol in the body;

Chickpeas act as a means of helping to prevent the development of cataracts;

Raises hemoglobin.

Chickpeas are also used to prevent any dental disease, they are used in the treatment of the liver and spleen, and normalize gastrointestinal problems.

The benefits of chickpeas and their nutrients are the early prevention of arrhythmia attacks and further protection against other cardiovascular diseases.

Also, chickpeas can provide an invaluable service to the fair sex. Since chickpeas, the benefits of which have already been proven, with regular use, it also helps to prolong the youth and health of the human body.

Is chickpeas harmful to health and how is it manifested

In principle, chickpeas can cause harm to health only as a result of its individual intolerance. This is especially true for people who have gastrointestinal problems with a predominance of symptoms of flatulence. Having tried a dish of chickpeas, and after washing it down with cold water, it guarantees intestinal spasms and increased gas formation.

You can prevent or eradicate symptoms of gastrointestinal problems that have already appeared with the help of some seasonings (turmeric, fennel) or pre-soak chickpeas in water before cooking for half a day.

And yet, the use of Turkish peas by people with diseases of the genitourinary system, especially the bladder, is prohibited.

The harm and benefits of chickpeas for pregnant and lactating mothers

In terms of its useful and gustatory qualities, of course, chickpeas are a very attractive dish, especially for pregnant women. Despite the fact that chickpeas bring considerable benefits to the body, you need to eat it with caution.

Chickpeas are quite a heavy food for the body, especially in the process of digesting this product, due to its high protein content and its ability to harm a pregnant woman or a nursing baby.

But it is impossible to completely exclude chickpeas useful properties, which are obvious. Pregnant and lactating mothers spend a huge amount of mineral salts and iron. And chickpeas compensate and normalize the lack of these substances.

Chickpeas also help stimulate the production of hemoglobin, which prevents the development of anemia in pregnant and lactating mothers.

The benefits or harms of chickpeas for children

Children, dishes prepared from chickpeas should be given with great care. Since the digestive system of the child is still weak, with great care, in small portions and with gradual addiction, children are given food, in which chickpeas are added.

The baby's body may simply not perceive this product, which will negatively affect his health in general. This also applies to kindergarten children. If parents gradually and in advance accustom their child to eating peas at home, then already in kindergarten the child will not have any problems with its use. Moreover, such efforts will be compensated by the beneficial properties of chickpeas included in its composition.

What will bring chickpeas to losing weight: harm or benefit

Despite the fact that chickpeas are a high-calorie product, many people use them with great success in dietetics. Also, high-quality products for weight loss are prepared from chickpeas. In addition, chickpea weight loss products will not only save a person from extra pounds, but also provide the body with useful substances.

The recipe for such a weight loss remedy is quite simple:

Chickpeas are filled with water for half a day;

And it is applied, but only after consulting a doctor.

The nuances of soaking chickpeas, necessary for use in the process of losing weight, are as follows:

Chickpeas are best soaked overnight (8 to 12 hours). But it is possible for 4 hours, this will be enough for the chickpeas to completely soften and be saturated with liquid;

In order to prevent the fermentation process, it is best to place the chickpeas in the refrigerator or other cool place during soaking.

In principle, chickpeas have one great feature - to reduce the calorie content of dishes while leaving them with all the available nutrients. In this connection, chickpeas are used in dietetics with great success.

The health benefits of chickpeas are enormous, especially for people with diabetes. Chickpeas progressively fills the body with energy, without any increase in blood sugar.

In diets, this product is often replaced with ingredients such as potatoes, rice, flour and other ingredients. And if there are no problems with the gastrointestinal tract, Turkish peas, with its regular use, will save a person from accumulated slag formations, toxins, which will contribute to weight loss.

Important to remember! Chickpeas contain a lot of carbohydrates in connection with which it is advisable to use it in food before lunch. And from the use in the evening, for the effect of successful weight loss, it is better to refuse.

It is also necessary to use boiled peas in the process of losing weight. Since canned peas contain a large amount of salt, which is unacceptable for weight loss.

And remember the benefits of sprouted peas!

Nutritionists recommend the use of sprouted chickpeas as a means of healing and cleansing the body. Also, sprouted peas can be used by the elderly as a preventive measure against the occurrence of any colds and flu.

And lastly, if you use peas with the right regularity, you can rid the body of bad cholesterol, thereby bringing benefits to it and yourself.

Chickpeas won many hearts of people who love not only tasty food, but also those who are ready to eat healthy and wholesome food. Since this product, with its useful and healing qualities, brings a person more benefit than harm.

zhenskoe-opinion.ru

Chickpeas are a healthy, high-protein dietary product. It belongs to the legume family. Another name for chickpeas is mutton or Turkish peas, since the grains of this crop look like a mutton's head with a small beak. Chickpea grows in Asia, India, Eastern Europe, Africa, Mediterranean countries.

The benefits of chickpeas for human health are enormous, since this product contains all the essential amino acids, many vitamins and valuable trace elements. Chickpeas contain isoflavones - natural ingredients that help retain moisture in the skin, so for women this legume is a source of youth and beauty. Chickpeas can be consumed raw (sprouted), boiled and baked. There are many recipes for chickpea flour desserts that can be consumed by people who follow their figure.

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Compound

Nutritional value of chickpeas (per 100 grams of raw product): proteins - 20.5 grams; fats - 4.25 grams; carbohydrates - 45.9 grams. Calorie content - 362 kcal per 100 grams of raw chickpeas.

The chemical composition of chickpeas.

Vitamins and minerals	Content per product (mg per 100 grams of raw chickpeas)	% DV for an adult in 100 grams of chickpeas
Vitamin A	14 mcg	1,6
Vitamin B1	0,55	40
Vitamin B2	0,23	16,5
Vitamin B3	1,6	10
Vitamin B4	99,5	20
Vitamin B5	1,8	32
Vitamin B6	0,45	41
Vitamin B9	550 mcg	140
beta carotene	40.5 mcg	1
Vitamin E	0,9	5,8
Vitamin C	4,5	4,8
Vitamin K	9.3 mcg	7,9
Potassium	720	15,9
Phosphorus	255	38
Calcium	58	6
Magnesium	80	20,5
Manganese	21	920
Sodium	24,3	2
Iron	4,5	43,4
Zinc	2,6	25
Copper	0,6	72,5
Silicon	90	305
Sulfur	200	20
Chlorine	50,55	2,3
Iodine	3.5 mcg	2,5
Selenium	30 mcg	52



Benefits of Turkish Peas

Chickpeas have various beneficial properties:

• Strengthens the hematopoietic system.
• Promotes the removal of cholesterol from human blood.
• Prevents the development of blood diseases.
• Prevents the formation of malignant tumors and cancer cells.
• Prevents the development of diabetes by normalizing the level of sugar in human blood.
• Promotes better absorption of food and helps to digest it faster.
• Cleanses the intestines from toxins and toxins.
• Helps to maintain youthfulness and beauty of the skin.
• Strengthens the nervous system and improves brain activity.
• Charges the human body with vital energy.
• Fights excess weight and promotes a set of muscle mass.
• Has an anti-inflammatory effect.
• Improves visual acuity.
• Helps to strengthen human immunity.
• Chickpea flour is actively used in medicine and cosmetology, especially in the countries of the East.
• Helps to improve male potency, normalizes the functioning of the reproductive system in women.



Chickpeas should be included in the diet of people who have given up meat and become vegetarians, since animal protein that does not enter the body should be replaced with vegetable protein.



Harm

Contraindications to the use of Turkish peas are individual intolerance to the product, the period of breastfeeding, peptic ulcer, cystitis, pancreatitis, gout. However, eating mutton peas in a minimal amount will not harm a person in any way.



How to use legumes correctly?

So that there is no excessive formation of gases after eating lamb peas, you need to properly cook and eat it:

• Soak chickpeas in water overnight or 6-8 hours.
• During the preparation of dishes from Turkish peas, it is necessary to add spices and spices that prevent flatulence: rosemary, cumin, black pepper, turmeric, coriander, marjoram, bay leaf, ginger.
• Do not drink chickpeas with water within 40 minutes after eating.



Germination

Turkish peas can be sprouted, in which case the nutritional value of the product increases significantly, and the benefits for the body increase:

• Rinse chickpeas thoroughly under running water, soak in the proportions of 1 part of cereal to 3 parts of water.
• After 4-5 hours, rinse the mutton peas again, then pour fresh water.
• After 10 hours, repeat the previous manipulations, but reduce the amount of water by 2 times.
• Cover the container with beans with damp gauze and leave for 5-6 hours.
• It is necessary to ensure that the chickpeas do not dry out, and periodically wash them until sprouted grains appear (optimal length is 2 - 2.5 mm).

Sprouted chickpeas should be stored in the refrigerator for no more than 2 days. Such grains are added to vegetable salads, cocktails and various cereals from other cereal plants. A side dish prepared on the basis of mutton pea sprouts is easier for the human body to digest.



Dish recipes

You can bake chickpeas, prepare desserts and sweet pastries based on mutton pea flour, side dishes, soups, hummus, salads.

1. Healthy chickpea flour cookies.

Ingredients:

• Turkish pea flour - 100 grams;
• Prunes - 30 grams;
• Dried apricots - 30 grams;
• Cocoa - 1 tablespoon;
• Peanuts, almonds, sesame seeds, coconut, flax seeds - optional.

You should pre-rinse the dried fruits and pour boiling water for 20 minutes. Then you need to kill them in a blender until a homogeneous mass is obtained, add flour, cocoa and nuts. Mix everything thoroughly, pick up a viscous mass with a spoon and spread on a baking sheet covered with parchment. If you need soft cookies - bake for 15 minutes at 190 degrees, if crispy - 25-30 minutes at 190 degrees, depending on the oven.



To make hummus you will need:

• Lamb peas - 350 grams;
• White sesame or ready-made tahini paste - 170 grams;
• Olive oil - 1 tablespoon;
• Garlic - 2 cloves;
• Salt, pepper, other spices - to taste.

Soak the beans overnight. Boil chickpeas in the morning: cooking time is about 40 minutes. Water after cooking should not be poured out. Puree the chickpeas with an immersion blender, adding water until creamy. If there is no ready-made paste, you should kill the sesame seeds with a blender until a paste-like consistency is obtained. Combine sesame and chickpea puree, add olive oil and other spices. It can be eaten spread on bread or served as an independent dish.



3. Low-calorie cake.

Have to take:

• Concentrated milk without sugar or regular condensed milk - 1 can;
• Chickpeas - 100 grams;
• Chicken proteins - 2 pcs;
• Creamy cottage cheese - 200 grams;
• Banana - 2 pcs.

It is necessary to soak the mutton peas overnight, and in the morning boil and slaughter in a blender. Mix puree with condensed milk, add proteins, mix. Put the resulting mass into a mold and bake in the oven at a temperature of 180 degrees for about 30 minutes. The finished cake must be cooled and cut into two cakes. Prepare a cream by smashing a banana to a puree state and mixing it with cottage cheese. Spread chickpea cakes with curd cream. The cake can be decorated with chocolate, fruit or sprinkled with cocoa.

CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Chickpeas (chickpeas)".

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of the edible part.

The energy value Chickpeas (chickpeas) is 309 kcal.

Main source: Skurikhin I.M. etc. Chemical composition of foodstuffs. .

** This table shows the average norms of vitamins and minerals for an adult. If you want to know the norms based on your gender, age and other factors, then use the My Healthy Diet application.

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BALANCE OF NUTRIENTS

Most foods cannot contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

Product calorie analysis

SHARE OF BJU IN CALORIES

The ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to caloric content, you can understand how a product or diet meets the standards of a healthy diet or the requirements of a particular diet. For example, the US and Russian Departments of Health recommend 10-12% of calories from protein, 30% from fat, and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than is supplied, then the body begins to use fat reserves, and body weight decreases.

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USEFUL PROPERTIES OF CHICKEA (CHIKES)

Chickpeas (chickpeas) rich in vitamins and minerals such as: vitamin B2 - 11.8%, choline - 19%, vitamin B5 - 31.8%, vitamin B6 - 26.8%, vitamin B9 - 139.3%, potassium - 38.7 %, calcium - 19.3%, silicon - 306.7%, magnesium - 31.5%, phosphorus - 55.5%, iron - 14.4%, cobalt - 95%, manganese - 107%, copper - 66 %, molybdenum - 86%, selenium - 51.8%, zinc - 23.8%

Benefits of Chickpeas (Turkish Peas)

• Vitamin B2 participates in redox reactions, increases the susceptibility of color by the visual analyzer and dark adaptation. Inadequate intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
• Choline is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in the maintenance of the immune response, the processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of red blood cells, maintaining a normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
• Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to a disruption in the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, and congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine ​​and the risk of cardiovascular disease.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Calcium is the main component of our bones, acts as a regulator of the nervous system, is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
• Silicon is included as a structural component in the composition of glycosaminoglycans and stimulates the synthesis of collagen.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Copper is part of the enzymes that have redox activity and are involved in the metabolism of iron, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing tissues of the human body with oxygen. Deficiency is manifested by violations of the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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vitamins, organic substances needed in small amounts in the diet of both humans and most vertebrates. The synthesis of vitamins is usually carried out by plants, not animals. The daily human need for vitamins is only a few milligrams or micrograms. Unlike inorganic substances, vitamins are destroyed by strong heating. Many vitamins are unstable and "lost" during cooking or food processing.

Chickpea is one of the most ancient representatives of legumes, which is not particularly famous and popular in our latitudes. Apparently due to the fact that it is rather difficult to grow it on a personal plot - it is a very heat-loving plant that does not withstand the "criticism" of our climatic conditions.

Chickpeas have many names - chickpeas, mutton peas, shish, nohut, bladder, nahat. The beans have a bizarre shape that resembles a ram's head, but with a beak - well, just a mythical animal. This is a godsend for fans of a healthy diet, as it can be used both on its own, as a side dish, and as part of salads and soups. And even (don't be surprised!) in pastries and desserts.

Did you know that chickpeas are a source of complete, plant-based, highly digestible proteins and complex carbohydrates, with a glycemic index of only 30. They are the best option for replacing potatoes in diet recipes. Rice or flour.

And now the question of how many calories are in chickpeas will naturally be of interest. The answer to it is extremely simple - the calorie content of chickpeas per 100 grams of the product is 364 kcal.

Now a little about other properties of lamb peas.

Composition and useful qualities

First you need to say that the calorie content of sprouted chickpeas is only 140 kcal per 100 g. product. And from the composition you need to talk separately.

Turkish pea sprouts contain:

• protein - 30%;
• carbohydrates - 50-6%;
• fats (in this case, oils) - up to 8%;
• minerals - 2-5%;
• vitamins A, B1, B2, V3, C, B6, PP;
• essential amino acids methionine and tryptophan.

Other constituents are present in smaller amounts.

With regards to the calorie content of raw chickpeas, it is only 81 kcal. But the properties of this representative of legumes are as follows:

• contain a lot of coarse fiber, which activates the digestive process, helps to remove toxins and toxins, and also lowers the level of "bad" cholesterol;
• contains a lot of manganese in an accessible form for assimilation. This element plays an important role in the processes of hematopoiesis, normal development and functioning of the gonads, and also stimulates the work of the pituitary gland (especially the “growth zone”);
• compared to other representatives of legumes, it contains a much larger amount of essential amino acids - a building material for cells and tissues;
• molybdenum contained in chickpeas activates antioxidant processes, and also takes part in the synthesis of an enzyme that removes preservatives and carcinogens;
• in an accessible form contains the trace element selenium, which, moreover, from these legumes tends to accumulate in the body. Selenium is responsible for normal metabolism, which helps to eliminate the causes of oncology, muscle dystrophy of internal organs, diseases of the endocrine system;
• contains iron, which is involved in hematopoiesis as a building material for red blood cells, which is especially important for the female body;
• stabilizes intraocular pressure and the quality of fluid in the eyeball, which is a protection against cataracts;
• Helps stabilize blood glucose levels.

Did you know that young or unripe chickpeas are especially popular in the Mediterranean countries, and rightfully so. After all, it contains vitamins and minerals in a state where they are easily absorbed by the body. The calorie content of unripe chickpeas is 309 kcal.

How and with what it is eaten

Chickpeas are used in many dishes. There is chickpea flour, which is successfully used for low-calorie diet baking. Nutella is perhaps the most famous and beloved (especially by children and those with a sweet tooth) chickpea product. Hummus is a specific snack that is gaining more and more fans. We will consider how many calories are in boiled chickpeas, since this is the easiest way to prepare a healthy and very tasty side dish.

The calorie content of boiled chickpeas is about 140 kcal. But depending on what to cook this product, because there are lovers to cook on meat broth, which does not make chickpeas less useful, but only more high-calorie. This is an indicator of the calorie content of chickpeas on the water.

But after all, boiled chickpeas are a banal side dish that requires additions to become a masterpiece of culinary thought and decorate any table, even a festive one. And if the calorie content of boiled chickpeas is already known to us, then it would be nice to know the calorie content of chickpeas with vegetables, since the emphasis in dietary nutrition is on vegetables. This is especially true for diets designed to combat extra pounds.

The indicator will please everyone who strives to make the figure perfect, but loves delicious food very much - 68 kcal.

So, gentlemen, it's time to open up new culinary horizons and look at not quite familiar products. After all, they are able to open up completely new facets of taste sensations to us.

Boiled chickpeas rich in vitamins and minerals such as: vitamin B9 - 43%, potassium - 11.6%, magnesium - 12%, phosphorus - 21%, iron - 16.1%, manganese - 17.6%, zinc - 12.8 %

Benefits of boiled chickpeas

• Vitamin B9 as a coenzyme involved in the metabolism of nucleic and amino acids. Folate deficiency leads to a disruption in the synthesis of nucleic acids and protein, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, and congenital deformities and developmental disorders of the child. A strong relationship was shown between the level of folate, homocysteine ​​and the risk of cardiovascular disease.
• Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
• Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by growth retardation, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
• Zinc is part of more than 300 enzymes, is involved in the synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient intake leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia.

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