Over
the last several years, both the cultivation as well as the
consumption of leguminous plants in Poland has experienced a
tremendous increase. The importance of this group of plant species in
human and animal nutrition are among the key contributors to the high
development of this very healthy plant group.
The
legume family consists of plants that produce a pod with seeds
inside. The term “legume” is used to describe the seeds of these
plants. Seeds in the leguminous group
include beans, peas, chickpeas or lentils. Soy and peanut are also
part of this group.
Legumes
PROs
Legumes
provide your children with carbohydrates, fiber, vitamins, proteins
and minerals. They may be introduced within babies’ diets from 11
months of age. It is important to teach our children proper eating
habits. Thus, when they are older they will have a varied and
balanced diet.
Legumes
are very important in the children’s diet because of their high
content of carbohydrates (sugars). The sugar in legumes is starch,
which is made up of many glucose molecules, so they provide a lot of
energy.
Legumes
are particularly rich in healthy fibers, such as resistant starch and
soluble fibers. Both types pass undigested through your stomach and
small intestine until they reach your colon, where they feed your
friendly gut bacteria. Unpleasant side effects of these fibers
include gas and bloating, but they also help form short-chain fatty
acids (SCFAs), such as butyrate, which may improve colon health and
reduce your risk of colon cancer. What’s more, both resistant
starch and soluble fibers help you feel full.
This
vegetable group is a source of good quality protein which is in fact
higher in protein than most other plant foods. Legumes have about
twice the protein content of cereal grains.
Legumes
are gluten free – as such, they are suitable for children with
coeliac disease or gluten sensitivity.
The
most abundant minerals in legumes are calcium and iron, and they have
a good amount of B vitamins.
Legumes
have been linked to various other health benefits, including a
reduced risk of heart disease and lower cholesterol levels.
Randomized
controlled trials also suggest that regular consumption of these
plant foods may reduce blood pressure and triglycerides.
Legumes
CONs
Raw
legumes contain antinutrients such as phytic
acid and lectins , which can interfere with digestion and the
absorption of other nutrients.
The
nutritional quality of legumes is hampered by certain compounds.
While
they harbor antinutrients, you can use methods like soaking,
sprouting, and boiling to reduce their levels of these compounds.
Conclusions
Legumes
are linked to various health benefits.
They
have an impressive nutritional profile and are one of the best
plant-based sources of protein.
Properly
prepared legumes are very healthy when consumed as part of a balanced
diet.
Watching
a seed grow
Watching
seeds grow is an amazing science lesson for kids. Legume seed
germination experiments give kids the opportunity to see up close how
a seed grows what would actually be happening under the ground.
Simple science activities are great for young learners!
Chef
cooking tips for Legumes
It
is important, also, to know how to avoid indigestion and/or
flatulence caused by dishes containing legumes. It is as simple as
adding digestive spices: in India they cook ginger, turmeric and
sometimes fennel and asafetida with legumes to make them more
digestible. Cumin and dill are very commonly used plants in Poland
added into dishes which require a little bit of ”help” in order
to minimize the indigestion effects that may eventually be caused by
leguminous seeds ingestion.
The
thousands of ways in which you may combine legumes in your cooking
may well be as a starter, into a soup, as a salad or as an
accompanying side dish.
Autor: Luis
STAŻ
ZAWODOWY: Kucharz 2017 – 2018 Academie
de Paris,
Paryż , Francja.
MAGISTER:
Zarządzanie
i administracja 2001 - 2004 Uniwersytet
UAM
w Madrycie, Hiszpania.
