Red beans Vegetable Protein Source The Free Fat And Low Calorie

Did you know if the red beans is one of the peas the most famous in the world? Yes, red beans are the subject of a variety of delicious cuisine in the world of mainstream.

Red beans used to be consumed when it was actually a cook dried beans. In Indonesia, dried beans are cooked into porridge, or mixed vegetable soup, rice or ice team. Red beans are often cooked in a sweet jelly that is used as filler some cakes as bakpau, moon cakes, cookies moci, Dorayaki cakes, donuts content, and others.

Red beans belong to a group of plant foods pea (legume); a family with green beans, soya beans, peanuts Tolo, and nuts uci. There are several types of beans of which is red bean, adzuki beans (small red beans), and kidney beans (red beans).

Red Bean Nutrient

In addition to a variety of cooked food, red beans nutrition is also incredibly rich. Red beans are rich in folic acid, calcium, complex carbohydrates, fiber, and protein is high. Content of complex carbohydrates and high in fiber beans can lower her blood cholesterol levels. Levels of red beans glycemic index also includes low that benefit people with diabetes and reduce the risk of diabetes.

Dry red beans are a source of complex carbohydrates, dietary fiber (fiber), vitamin B (especially folic acid and vitamin B6), phosphorus, manganese, iron, thiamin, and protein. Every 100 grams of dried beans that have been boiled can provide 9 grams of protein, or 17 percent of the adequacy of protein daily.

Protein content and amino acid profiles in 100 grams of red beans (kidney beans) from the majority is glutamic acid (1323 mg), aspartic acid (1049 mg), leucine (693 mg), lysine (595 mg), arginine (537 mg) , Serine (472 mg), phenylalanine (469 mg), Valine (454 mg), Isoleucine (383 mg), Proline (368 mg), Threonine (365 mg), alanine (364 mg), Glycine (339 mg), and Other remaining below 300 mg.

Protein content of legumes, including red beans, have long recognized its contribution to the diet daily. Even the red beans supply the protein needs almost as much meat. Although vegetable proteins contained in the beans belonging to an incomplete protein because of lack lengkanya essential amino acid profile, but is easily equipped with eating red beans with padi-padian/sereal, dairy products, or a small amount of meat. So it's not difficult to complete deficiency of protein components (amino acid) found in beans.

Nutritional vitamin in beans which of them is sufficient folate daily needs by 33 percent, 11 percent of thiamin, 10 percent of vitamin C, 6 percent of vitamin B6, and others remaining below 3 percent.

Mineral content sufficient beans respectively 24 percent of the daily needs of the mineral manganese, 16 percent of the iron minerals, 14 percent of the minerals phosphorus, 12 percent of the minerals potassium and copper, 11 percent of the mineral magnesium, 7 percent of the mineral zinc, and other -Other remaining below 3 percent. Mineral content in small red beans (adzuki bean) more than the kind of big red beans (kidney bean).

Red beans almost free of fat, sodium, cholesterol and sodium. Also the red beans are low in calories (only 6 per cent per 100 grams), and the cheap price. Even the red beans can provide 30 percent of dietary fiber (fiber) and contains 168 mg of omega-3 and 107 mg of omega-6.

Red Beans Nutrition Benefits

Seeing the red beans nutritional above, it can be described many benefits, namely:

* Prevent bad cholesterol and facilitate digestion (anti-constipation). Fibernya a high content of fermented in the large intestine and produce fatty acids of short-chain, which can inhibit liver cholesterol synthesis. Not to mention the content of Omega-3 and Omega-6 also will be helpful;
* Preventing the risk of diabetes because a completely berglikemik carbohydrate content of low index and includes slow digestion;
* Assist the maturation of red blood cells, helps the synthesis of DNA and RNA, and lower levels of homocysteine in the arteries (thus reducing the risk of heart disease) that contains folate and vitamin B6;
* Helping a diet because fibernya will make you feel full and also very low calorie. Moreover nabatinya proteins would be useful for the development of body muscle mass;
* Keeping your nervous system function, carbohydrate metabolism, and prevent beri-beri with thiamin content;
* To help the process of metabolism of amino acids, fatty acids, lipids, gluconeogenesis, synthesis of the neurotransmitter, histamine synthesis, synthesis and function of hemoglobin as well as maintaining healthy skin with vitamin B6;
* To help the process of blood clotting in wounds
* Helps the formation of the main components of cell-red blood cells, the formation of the enzyme, the formation of bone, preventing the risk of anemia (low blood) with the mineral content of zinc, iron, and copper;

Red Beans Cooking Tips

To reduce the toxin content (lectin phytohaemagglutinin) and gas produced in the gut by oligosaccharide beans, there are some steps that can be done. After the beans are soaked, remove rendamannya water, boiled with water in a saucepan lid for 2-3 minutes, then let stand for 2 hours. Discard the cooking water, add new water at room temperature until the beans completely submerged. After two hours, discard the water again and add more water and let soak overnight before actually going to be cooked.