White beans: properties and recommendations for cooking

Beans as food is known for about 7 thousand years, and scientists compare one legume to the “capsule” of health and longevity.The composition of the beans can provide the body with vital elements.

The chemical composition of white beans is very diverse. In large quantities, it contains vitamins of group B - B1, 2, B5, B6, B9. In addition, there is nicotinic acid (vitamin PP) and niacin equivalent (vitamin PP NE), as well as tocopherol, better known as vitamin E. Among the macroelements that occupy the leading positions in the composition of flat grains are potassium, magnesium, sulfur, phosphorus, calcium , sodium, chlorine, silicon. Trace elements are represented by zinc, iron, fluorine, iodine, selenium, manganese. The beneficial properties of beans are largely due to the presence of fiber. Dietary fiber has a beneficial effect on intestinal motility and metabolic processes in general.

White beans are a nutritious, well digestible product. Its caloric value is 300 calories per 100 grams of product. People who follow food should definitely include the calorie content of the product in KBRU. BJU (as a percentage) looks like 28/6/63. Canned beans are less calorie. Per 100 g of the product accounted for only 99 kcal. Fats are represented mainly by saturated fatty acids. A large amount of vegetable contains starch, which ensures its ability to envelop and protect the gastric mucosa. Bean protein in its properties correlates with beef protein, however, having a vegetable origin, it is better and faster absorbed by the body.

Due to its caloric content, white beans provide a feeling of fullness for a long time, provide the body with energy, increase working capacity. At the same time, food from it is easily digested, since protein has a plant origin. The high content of protein and slow carbohydrates, as well as the richness of the vitamin and mineral composition make the beans a useful product for athletes. Protein, being a building material for muscles, helps to quickly gain muscle mass. The amino acids contained in it promotes faster muscle recovery.

A very useful vegetable for the digestive system. Fiber-rich beans improve intestinal motility, thereby improving the processes of digestion and assimilation of food. This, in turn, allows you to "start" metabolic processes and speed up lipid metabolism (the process of splitting fats). Non-digestible dietary fibers, moving along the intestine, collect slags from its surface and remove them. They cleanse the body of toxins and toxins, which also improves digestion, relieves unpleasant symptoms - feelings of heaviness, heartburn after eating, and also strengthens the immune system, since most of the immune cells are found in the intestines.

Beans can and should be included in the diet menu. Despite its high calorie content, meals based on it contain little fat, and carbohydrates are slow. They do not cause glycemic spikes and give a long feeling of satiety. In addition, beans helps clean the intestines and speed up the metabolism. White beans are becoming one of the main ingredients while maintaining a protein diet for weight loss.

Another ability of this representative legumes - to reduce blood sugar levels. Given this, as well as the low glycemic index of the product, it can be allowed to use in type 2 diabetes. Finally, in its properties, the beans are similar to insulin produced by the pancreas. Sugar disease is precisely the lack of insulin, so the product should be included in your diet for people with this disease. The presence of potassium and magnesium suggests the benefits of beans for the heart. They help improve performance and strengthen heart muscle.

All this helps to reduce the likelihood of cholesterol plaque formation, the development of atherosclerosis, heart attack, stroke, as well as normalize blood pressure, eliminate tachycardia. Taking white beans is recommended for iron deficiency anemia, as well as a prophylactic agent. This is due to the high content of iron in it - up to 50% of the daily requirement of 100 g. The beans show a diuretic effect, “unload” the kidneys, cope with urolithiasis and diseases of the urinary tract, have anti-edematous effect.

The presence of calcium makes this type of beans useful for the skeletal system. It helps to strengthen them, and also helps maintain healthy teeth. It is proved that white beans retain teeth with snow-white, as well as part of the "white diet". The latter includes a list of products and beverages permitted for use after teeth whitening. Included in the bean vitamins of group B are involved in metabolic processes, blood formation, help maintain healthy skin, nails and hair. Vegetable in large quantities is composed of vitamin B9, or folic acid. Its content in 100 g of the product is 91% of the body’s daily need for it.

White beans are useful during pregnancy, since during this period the daily need of the body for folic acid increases. The latter takes part in the formation of the neural tube of the fetus, brain and spinal cord and some other organs.

Beans should be included in the diet of men. Its energy value and large amounts of protein have already been mentioned above. In addition, the composition of the vegetable a lot of vitamin B6 (pyridoxine), zinc, involved in the production of testosterone, which is the main male hormone. A sufficient amount of it provides endurance and male strength, regulates spermatogenesis, and contributes to increased libido and potency.

The composition of white beans is also present arginine, which in combination with vitamin E normalizes the functioning of the female reproductive system. In particular, regular intake of vegetables prevents disruption of the cycle, increases the likelihood of conception and favorable bearing of the child.

When breastfeeding beans helps to enhance lactation. However, it can trigger the appearance of intestinal colic in a child and flatulence. The use of milled grains mixed with the same amount of wheat flour helps prevent this. The composition is filled with water to a porridge state, mixed and eaten with food. A single dose - 2 tablespoons, the number of receptions - 3 times a day.

B vitamins, in sufficient quantities entering the body, help maintain the health of the central nervous system. They strengthen the nerves, effectively fighting the signs of depression, chronic fatigue, loss of strength, normalize sleep. Sedation is mild, the person does not feel addictive, lethargic or confused. Phosphorus in the composition acts in tandem with vitamin B - it improves cerebral blood circulation, helps to increase attention, reduces the intensity of age-related changes in brain cells. This makes the beans a recommended product for mental strain.

Like all legumes, beans contribute to increased gas formation, so it is not recommended for flatulence. Reducing the latter while consuming beans helps cooking it with lots of carrots, dill or fennel. Beans contain a rather impressive amount of organic acids, which makes it useful with low acidity of the stomach. But the increased acidity is the cause of the rejection of the consumption of vegetables. Otherwise, the problem cannot be avoided.

Despite the beneficial effects of white beans on the intestines and other digestive organs, it should not be included in the diet in the acute period of the diseases of these organs. First of all, we are talking about gastritis, peptic ulcer.Similar recommendations are relevant for colitis, cholecystitis, pancreatitis. Because of the ability of beans to raise the level of salts in the joints, it should not be eaten by patients suffering from gout and other diseases of the joints that provoke their stiffness.

Beans - this is the product that can be added to salads, to cook on its basis soups, second, and even meatballs, chops. Naturally, this should not be done within the framework of a single meal. When using dry white beans, the process of its preparation begins with pre-soaking the beans. This allows you to accelerate its cooking and, consequently, reduce the cooking time. Beans pour water and leave for 6-8 hours, you can overnight. After a while, the water is drained, the beans are transferred to the pan, poured with water and boiled. Cooking time depends on the duration of soaking. On average, cooking takes 20-40 minutes after boiling.

Salt beans must be at the end of cooking. Otherwise, it will cook longer and still get tough. When cooking, you need a sufficiently large amount of water - for 1 part of beans there are 2-2.5 parts of the liquid. Moderate fire helps to avoid grain cracking. In addition, the dish does not need to be stirred during the cooking process, it can also damage the beans.

The dish is tender and fragrant. It has a low calorie content, and all products used are allowed for type 2 diabetes, so this soup can be recommended for diabetics.

Ingredients:

• 400 g white beans;
• 1 boiled egg;
• a little vegetable broth (as much as the soup takes, you should also focus on the desired thickness of the dish);
• 200 g of cauliflower;
• 1 onion;
• a pair of garlic cloves;
• 1 tablespoon vegetable oil;
• salt, spices, herbs - to taste.

Pre-soak the beans. Boil cabbage in slightly salted water to the state of al dente. (2-3 minutes from the moment of boiling or half-ready). Onions and garlic finely chop and stew in butter in a deep frying pan. Add beans and cabbage, pour 2-3 tablespoons of broth and simmer for 20-25 minutes. The resulting composition is punched with a blender, after which the mashed potatoes are put in a saucepan and the required amount of broth is poured. Next you need to salt the composition, add spices and chopped greens. Then soup another 5-7 minutes on fire and pour into plates.

This salad can be prepared from different types of beans, but it is the use of white that makes it tender. It is better to use boiled beans, soaking it beforehand, and then cooking it in water without salt. If you are too lazy to cook, canned and suitable. However, during preservation, the product loses some of its useful properties. Salad is easy but nutritious. This is a great option for dinner or protein snack after workouts.

Composition:

• 250 grams of white beans;
• 300 g of mushrooms (champignons or white forest);
• 2 eggs;
• 1 onion;
• small bunches of dill and parsley;
• salt and pepper to taste, you can add ground cardamom and ginger;
• vegetable oil for refilling.

Prepare the beans in advance, cool. Wash the mushrooms, cut into slices and fry until golden brown on high heat with onions, then reduce the fire, add water or broth, if necessary, and simmer under the lid until cooked. Peel and chop eggs large enough. Grind greens. Combine all the ingredients, fill with butter, you can mix it with a small amount of soy sauce, lemon juice. Add salt and spices.

This dish is from the series "tasty, satisfying and healthy." It can be served as a second or dinner and demonstrates the optimal combination of carbohydrates, proteins and fiber for the body.Pork can be replaced with dietary meat - chicken breast, lean veal, turkey. You can prepare a dish in a cauldron, deep pan or a slow cooker.

Composition:

• 300 grams of pork (fillet);
• 250 g of beans;
• one bell pepper, carrot and onion;
• 200 g of champignons (can be frozen);
• 2 tablespoons of vegetable oil;
• fresh basil;
• salt, ground black pepper.

Cut the meat into slices and fry in oil in a hot frying pan until golden brown appears. Cut the mushrooms into plates (defrost if necessary), add to the meat, add the finely chopped onions and carrots to the same place after 7 minutes. If the dish starts to burn, pour in some water. Beans pre-soak and boil until half ready. When the vegetables are soft, add the beans, chopped lettuce and chopped basil. Stir and simmer over low heat until cooked. 10 minutes before turning off the fire, add salt and pepper, stir the dish again and continue cooking.

Bean paste - an excellent option for those who are a bit fed up with the product in its usual form. The dish has a delicate texture and vaguely resembles chicken pate. It is enough to put a bean paste on a slice of rye bread or a loaf to get a nutritious and healthy snack. It goes well with tomatoes and herbs.

Composition:

• 150 grams of white beans;
• 30 g of dried mushrooms (if they are not there, you can do without them, their main function in this recipe is to give the dish a mouth-watering mushroom flavor);
• 1 onion and carrots;
• 1-2 cloves of garlic;
• 3 tablespoons of vegetable oil;
• salt, spices.

Soak the beans overnight, put the mushrooms in the water and leave for a few hours. Cut the peeled onions and carrots into medium pieces and put them in a saucepan. At the bottom of the dishes pre-pour oil. With mushrooms, drain the water and also send to the pan. Stew vegetables on medium heat, stirring constantly, for about 15 minutes.

Add the beans, pour in the water and simmer the dish until cooked. Before removing it from the heat, add salt, pepper and squeezed garlic, hold for another 1-2 minutes.

When the composition has cooled, punch it with a blender until the consistency of a homogeneous mash. If the paste turns out to be dry, fill with a small amount of vegetable or butter, you can use broth. Store pate can be 3 days in the refrigerator in a tightly closed container.

First of all, you should make sure that the grains are fit for human consumption. They should have a milky creamy skin with a characteristic sheen. Any hint of the appearance of mold should be a reason to abandon the consumption of the product.

Storing the self-grown beans involves its initial peeling and further heating for 3 minutes on the pan in the oven. It is important to evenly and thoroughly dry the beans in small batches. This will prevent the beans from rotting and save them from insects.

After such cleansing, the beans are poured into a glass jar and hermetically sealed with a lid. It is necessary to keep the container in a dark place with a constant temperature, not allowing moisture to penetrate to the grains. The shelf life of the product - 12 months. Young pods do not need to be cleaned and, accordingly, warm. You can store them in the freezer, after cutting off the “tails” from both sides and cutting the pods into small pieces 5-7 cm long. The useful properties of the product are then preserved for up to six months.

It is important to eat white beans correctly - it should be well cooked. The use of half-baked product is fraught with poisonings, because in this form it contains phasin toxin. For the same reason, you can not cook beans in the same water, where they were soaked, and also put them into the soup immediately. The first water should always be drained. The maximum daily dosage for an adult is 250-300 g, of course, in the absence of contraindications. Dry beans are weighed. Consume the product should not be more than 1-2 times a week.

In the children's menu, beans can be included from 1 year, making it in small portions. Pre-boiled beans need to punch in a puree and sprinkle with a small amount of boiled water or vegetable broth for a more delicate and liquid consistency. As with any supplements, you must give beans starting with a teaspoon of mashed potatoes. In the absence of contraindications, it is possible to increase its amount by adding every second or third dose by half a spoon. There is no need to give the kid beans daily, 1-2 times a week will be enough.

About how to cook white beans, see below.