4 fiber-rich legumes against overweight
There are many reasons to say that at least four types of vegetables should not miss in your diet.
These plant foods have many virtues over other foods and their benefits are not only associated with the calories they provide, but also contains nutrients such as fiber, organic substance that has great properties against overweight.
Legumes are plant foo
The 4 legumes that can not miss in your diet are:
=> lentils,
=> soybeans,
=> chickpeas and
=>beans.
they have on average about 300 calories/100 gr. of vegetables without cooking.
While it seems many calories, not the only thing that you must evaluate when choosing them to lose, maintain or gain weight.
Each is unique, but all share a large percentage of fiber & protein, necessary and essential to cleanse the body, preventing fats and sugars from food to be absorbed.
Moreover, these pulses are rich in phytosterols, such as soy, which is very beneficial for the treatment of obesity during menopause. They also contain unsaturated fats that prevent complications of obesity such as dyslipidemia and / or atherosclerosis.
This feature, makes them an excellent replacement for meat, as these plants are rich in iron (remember: you need to consume it together with foods rich in vitamin C).
Furthermore, legumes contain natural antioxidants, such as magnesium, zinc, vitamin B complex that improve combustion of fats.
Finally, do not forget that many of these vegetables, as peas, beans and lentils contain a high percentage of potassium, ideal to reduce fluid retention and control high blood pressure (risk factor of obesity).
For all these reasons, you should certainly include at least four vegetables in your eating habits.
Keep in mind that legumes increase between 2.5 times its volume during cooking, so the suggested serving as a food diet is a cup of cooked vegetables (40 gr. Crude), which will give you about 120 calories. The best way of cooking is steaming vegetables, to avoid losses of vitamins and minerals.
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have a great second Advent
Astrid
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