Beans, who is not familiar with these vegetables? But you may not yet know that the beans are not native to Indonesia. Even the name of beans comes from the Netherlands boontjes. Phaseolus vulgaris vegetable called latin this allegedly originated in Peru. From there, the chickpea spread throughout South and Central America before it was introduced to Europe around 16th century by Spain and later spread to other parts of the world by Spain and Portuguese traders. Currently, the largest commercial producer of fresh beans include Argentina, China, Egypt, France, India, Indonesia, Iraq, Italy, France, Mexico, Netherlands, Spain, and the United States.
Healthy vegetables
Beans is beans are healthy. The gizinya very much. For every 100 grams of beans was sufficient to meet the daily requirement of vitamin C 20%, 18% and 13% of Vitamin K vitamin a. Additionally, there is a lot of fiber and various vitamins B1, B2, B3, B6 and B11. Beans also contain minerals, such as manganese, molybdenum, magnesium, potassium, iron, phosphorus, calcium and copper.
The phytonutrients in beans including various carotenoids and flavonoids which have strong antioxidant effect. Because it is green, you may not have thought that beans provides a number of karoteniod that are usually present in vegetables such as carrots and tomatoes. Recent research has confirmed the presence of lutein, beta-carotene neoxanthin, violaxanthin, and in beans. We do not see it due to carotenoid klorofilnya thick. The flavonoids in beans, kaemferol, include quercetin, catechin and epicatechin as procyanidin.
Good for blood vessels
According to some research, the antioxidant capacity of the string as a whole is larger than a similar meal in the family nuts like peas or beans. Antioxidant capacity that provide direct benefits to the cardiovascular system. The benefits of common bean especially coming from pea seeds embedded in it. In a study in mice, beans look may depress blood fat levels increase and protect cells from oxidative damage. Although it has not been researched to date, omega-3 fatty acids in beans may also contribute vital on the benefits of kardiovaskulernya. Beans contain a number of fatty acid alpha-linolenic acid omega-3 (ALA). There is 1 milligrams of ALA for every 4 calories string beans you eat.
Good for diabetes patients
Because diabetes is thought to be caused by chronic inflammation in the digestive system, the antioxidant capacity of the beans is very helpful for patients with diabetes. In addition, the content of seratnya to make the release of glucose is carried out gradually into the blood. There is no blood sugar surge unexpectedly.
By helping digestion, fiber is also useful for people who do not suffer from diabetes since contributing to prevent many diseases and increasing the absorption of nutrients.
Tips for you
Beans are among a small number of foods containing oxalate. Oxalate is too concentrated in body fluids can crystallize and cause health problems. Therefore, people with kidney disease or gall bladder may need to avoid it.
Buy beans in the market or farmers who sell in fresh condition and you are able to get the best quality choosing their. Choose beans that are bright green colored and textured smooth, free from brown spots or stripes. Save fresh string beans in a plastic bag in the refrigerator shelves. In this way, beans can be stored up to about seven days in the refrigerator.
Before cooking the beans, wash under running water. Cut both ends well with a knife. Beans should not be cooked too ripe. To maintain the phytonutrients, vitamins and mineralnya, you should not boil or sautéing over 5 minutes. Cooking too long also reduces the flavor and eliminate moisture beans, which is necessary to keep it soft and maintaining green color beautiful nascent stars.
Enjoy this article and Thanks for reading: Benefits of beans
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