The importance of eating vegetables

Hey have been cultivated for centuries by a variety of cultures and, together with cereals, fruits and vegetables have been the basis for Food and inseparable companion of man’s evolution.

In their nutrient composition (protein, carbohydrates, lipids, fiber, minerals and vitamins) pulses are quite similar between them. These can be eaten tender, dried, cooked or fried. From a nutritional view, are more desirable the tender, although from the gastronomic point of view, the most commonly used are dry.

Carbohydrates
The amount is 60 percent. So, are responsible for food energy intake. His “ability” is linked to fattening the amounts ingested and support (not the same consumables with tomatoes and bacon).

Peas and beans tender when eaten have a lower caloric value than dry because the amount of water is higher.

Dietary Fiber
They have between 11 and 25 percent of dietary fiber. This nutrient has a preventive effect against obesity, diabetes, constipation, diverticulitis, colon cancer and reduces cholesterol (this effect is due to the saponin and plant sterols, which hinder its absorption).

Micronutrients
Have significant amounts of copper, arytenoids, vitamin B1, niacin, and folic acid. They have good amounts of calcium and iron, although the worst assimilation that meat or milk, and are a good source of vitamins of group B.

However, do not show appreciable amounts of vitamin C, except when they germinate or green.

Proteins
Comprise about 20 percent, but in peanuts and soybeans over 35 percent. Can be supplemented by compensating for shortages in grain lysine (essential amino acid).

Frequency of consumption
Ideally, consume twice a week, without losing the habit in the summer, for example in cold salads or cream mixed with vegetables.

Tips for cooking
The most uncomfortable is conditioned by a preparation soaked for several hours. Without such preparation would not be available starch and protein to incorporate into the body. Some recommendations are:

•   Soaking 12 hours earlier with pure water without salt or bicarbonate slows the softening and alters the taste.
•  Cooking need not be done in pressure cookers or sealed, but usually good to shorten the cooking time and retain the nutritional properties.
• If you want to add salt should is the last minute to prevent the skins harden.