Calorie chickpea per 100 grams (dry) 365 kcal. 100 g of product contains:
- 19.1 g of protein
- 5.9 g fat,
- 61.1 g of carbohydrates.
Chickpeas are saturated with vitamins A, B1, PP, beta carotene. It contains a lot of zinc, selenium, molybdenum, copper, manganese, cobalt, iodine, iron, phosphorus, chlorine, magnesium, sodium, calcium, silicon and potassium.
Calorie cooked chickpeas per 100 grams
The calorie content of boiled chickpeas per 100 grams is 308.8 kcal. In 100 g of product:
- 20.2 g of protein
- 4.23 g of fat
- 46.3 g of carbohydrates.
To prepare a delicious dish with boiled chickpeas you will need 200 g chickpeas, 1 pc. onions, 4 cloves of garlic, half a bunch of fresh herbs, water, vegetable oil.
Boiled chickpea recipe:
- chickpeas soaked overnight in water. The soaked peas are boiled in well-salted water,
- garlic and onion are cleaned and minced well,
- in a heated frying pan with vegetable oil, make from garlic and onions roast,
- chickpeas are mixed with roasted vegetables,
- well-washed fresh greens are finely chopped and mixed with boiled peas,
- to the table the dish is served in the form of heat.
Calorie roasted chickpeas per 100 grams
The calorie content of roasted chickpeas per 100 grams is 525 kcal. In a 100 g serving:
- 13 g of protein
- 31 grams of fat
- 43 g of carbohydrates.
- chickpeas are soaked in cold water overnight, cooked in clean water over low heat for an hour,
- boiled chickpeas dried and fried in a pan with a lot of vegetable oil,
- To remove excess fat, roasted peas are dipped in paper towels,
- dish salt, pepper, season with spices.
The benefits of chickpeas are quite large and are as follows:
- regular use of chickpea reduces cholesterol levels in the blood,
- due to the presence of methionine in the natural hepatoprotector, the product provides prevention of liver diseases,
- with regular use of peas in food, it has a beneficial effect on the state of bone tissue,
- chickpeas activates the immune functions of the body, accelerates mental activity, is necessary for the prevention of cancer,
- insoluble fiber product is useful for the normalization of the gastrointestinal tract, as well as to cleanse the body of toxins,
- in folk medicine, ointments and chickpea infusions are used to treat burns,
- Vitamin A in the product is essential for maintaining healthy eyes,
- The inclusion of chickpeas in the diet will help normalize intraocular pressure.
Contraindications to the use of chickpeas are:
- idiosyncrasy of the product, in which chickpea provokes a strong gas formation in the intestine,
- chickpea seeds due to irritant effects are contraindicated in diseases of the genitourinary system,
- chickpeas should be abandoned for exacerbations of kidney diseases, inflammatory processes of the intestine, stomach, and gout.
SUBSCRIBE TO SITE UPDATES
The starch contained in dry beans is converted into glucose stores and is able to be stored by the body in excess body fat, therefore it will not work for diets.
Despite many contraindications to consumption, pea is a culture whose value in nutrition is difficult to overestimate. The variety of its types will allow each person to prepare a healthy dish with peas, such as salad, porridge, decoction or cosmetic for the skin of the face.
Useful properties of chickpea
The beneficial properties of chickpeas are characterized by its chemical composition. Chickpeas is rich in high protein content, enriched with amino acids. The amount of protein varies from 20 to 32.5%. In terms of protein content, he overtook all other legumes, except soy. Chickpea seeds are rich in chemical elements such as potassium, phosphorus, magnesium, boron, silicon, and calcium. There is a lot of vitamin C in it, and its amount is rapidly growing when chickpea is germinated. On the 12th day after the start of germination, it becomes about 148 mg per hundred grams. Chickpeas also contain the vitamins riboflavin (B2), thiamine (B1), vitamin A, PP, E. There is fiber in it, nicotinic and pantothenic acid, choline, lecithin, methionine, tryptophan. Chickpeas contains about 8% fatty oil. The benefits of chickpeas are due to the fact that it improves digestion, favorably affects the condition of the heart and blood vessels, and also regulates blood sugar levels.
Chickpeas supplies the human body with energy that does not increase the amount of sugar in the blood and is consumed gradually. The presence of vitamins E and A has a positive effect on the skin, makes them supple and rejuvenates. The use of chickpea prevents obesity of liver tissue, improves its functioning. Regular consumption of chickpeas is beneficial for the nervous system, as it is a good antidepressant. In addition, chickpea reduces the level of "bad" cholesterol, improves metabolic processes, enriches the body with iron. These qualities are especially useful in anemia, anemia, atherosclerosis. Not only chickpea itself is useful, but also its derivatives: chickpea sprouts, chickpea flour. They are used for cleansing the intestines and enrichment with useful substances of the whole organism. In order to save the stomach from the severity and flatulence, be sure to soak chickpeas before cooking for at least 12 hours. In this case, the time of its preparation decreases and the process of its digestion improves. Cook the chickens for at least 1.5 hours. In medicine, the world uses the binder chickpea. The only harm chickpea is expressed in that it causes increased gas formation of the intestine. In order to avoid this trouble, you should eat chickpeas with greens (dill or fennel).
Calorie chickpea (according to various sources) ranges from 20 to 360 kcal. Chickpeas are digested for a long time, so the feeling of satiety remains for a long time, which reduces the feeling of hunger for a long time.
The composition and beneficial properties of boiled chickpeas
Chickpea is useful as a prophylactic against the occurrence of diseases of the cardiovascular system, to normalize the activity of the gastrointestinal tract, is a supplier of high-grade vegetable protein.
Due to the abundance of fiber, boiled chickpea can provoke an upset stomach, so the product should be consumed, especially for young children.
Cooking chickpea cooked
Before preparing any dish, chickpeas should be soaked in ordinary water at room temperature for at least 4 hours, during which chickpeas collect moisture (calorizator). The easiest and most convenient way is to fill the chickpeas with water (in a ratio of 1: 4) and leave for the night, because the time for soaking chickpeas depends on the freshness of the product itself, and it is not always possible to find out. In order to make the chickens boil out faster, you should add soda when soaking — ½ tsp to each glass of water. After the swelling of the beans, the water is drained, the chickpeas are poured with cold water, brought to a boil and the appearance of foam, which must be removed and boiled until cooked for 1.5-2 hours. After boiling, you can drain the water with foam, pour the chickens again and continue cooking. Cooking time of chickpea is selected depending on the preparing dish - for mashed chickpeas you need to cook for at least 2 hours, add chickpea soup to boiling chickpea, for pilaf - after pouring roasted meat with hot water, in order to preserve the integrity and elasticity of chickpea - no more than 1.5 hours. Salt chickpeas should be at the end of cooking, in some recipes chickpeas are not salted (add salted zirvak for pilaf).
How rich is an exotic product?
The great benefits of chickpeas lies in its rich composition. Bean culture contains more than 80 nutrients and is recommended for daily consumption. Also, chickpea is a low-calorie and nutritious product that permanently satiates without harm to the figure. The caloric value of 100 g servings of boiled chickpeas is only 127 kcal.
The ratio of BZHU in the product is as follows:
- proteins - 8.3 g,
- fats - 1.9 g,
- carbohydrates - 19.3 g
- vitamins: A, B1, PP, beta carotene,
- macronutrients: potassium, phosphorus, sulfur, calcium, magnesium, silicon,
- trace elements: cobalt, manganese, copper, molybdenum, selenium, ferum, zinc, iodine,
- Cellulose - 10 g,
- ash - 3 g,
- starch - 43 g,
- sugar - 3 g
It is worth noting that the amount of vitamins in chickpeas is rather modest, however, this culture is a real record holder in the content of micro and macro elements, the number of which in one portion of the product is able to cover the daily rate of an adult.
Why is chickpea useful?
A huge set of useful substances turns chickpeas into a natural remedy for the control and prevention of many diseases. The great advantage of the product is that during the heat treatment all the useful substances in it are saved. This product is indispensable in the diet of vegetarians, vegans and raw foodists, as it can completely replace meat and become a source of protein and amino acids.
For the immune system
Chickpeas strengthen the immune system, so in the autumn-winter period it is an excellent preventive measure against flu, colds and even a common cold. Immunomodulatory effect of the product provides an essential amino acid lysine. It promotes the development of specific immune cells that resist viruses and bacteria.
For the cardiovascular system
The beneficial effect of the legume extends to the cardiovascular system due to the high content of various minerals. Thus, its use reduces the risk of stroke and heart attack, as well as cataracts. Potassium and magnesium, which are part of the legume, provide the right heart rate and blood pressure, protect the vessels from salt deposits, nourish the heart muscle.
The use of chickpeas has a beneficial effect on the work of the digestive system. This product in the diet has a preventive effect against disorders in the gastrointestinal tract, promotes the elimination of toxins, normalizes the microflora: destroys pathogenic microorganisms and creates a favorable environment for the friendly and necessary flora. The whole thing in fiber: chickpeas contains both soluble and insoluble fiber. The former form a gel-like mass in the intestine, which removes bile along with cholesterol and toxins, while insoluble fibers stimulate the gastrointestinal tract. Consumption of chickpeas reduces the risk of constipation and malignant tumors in the intestine due to protection against free radicals. In gastritis, ulcers and colitis, the use of a pulp product relieves the condition and reduces symptoms.
For the genitourinary system
The fruits of the chickpea have a sparing diuretic effect, excrete excess moisture, clean the kidneys and bladder, thereby preventing the formation of stones. Together with excess fluid, toxins, various wastes, cholesterol and bile leave the body. Manganese, which is part of the legume, provides for the normalization of reproductive function.
For the nervous system
The high content of manganese explains the beneficial effect of chickpea on the nervous system. This element provides the basic neurochemical processes in the central nervous system, the stability of the membranes of nerve cells and in general the nervous system. A sufficient amount of manganese in the body is the key to good performance, normal concentration, responsiveness and decision-making. Also all thought processes, mood, memory are improved. With a deficiency of elements, these processes are disturbed, in addition, there may be convulsions, muscle spasms and pain, and other movement disorders.
The question arises whether it is possible to take chickpeas for all its benefits to certain groups of people. For example, is it allowed to eat chickpea in the period of gestation and feeding, in childhood or in certain diseases.
For young ladies in the position of chickpea is not only allowed, but also recommended for use. The product stimulates the production of hemoglobin and prevents the formation of anemia - such a frequent disease during pregnancy. Also, minerals (calcium, iron and phosphorus) strengthen bone tissue, protect the future mom from fractures and disorders of the musculoskeletal system.
When breastfeeding should exercise some caution, using chickpeas. Of all the leguminous crops, it is the safest and most gentle to the digestive system, less commonly caused by other beans, flatulence. but in the first few months after delivery, the product is still better to refuse and wait until the baby's digestive system adapts to the new type of food.
After this time, chickpeas can be safely entered into the diet of nursing moms. It contributes to the rapid recovery after childbirth, saturates the body of a woman and a child with useful substances, contributes to the development of organs and systems in the baby.
It is necessary to use only peas previously soaked for 8-10 hours, do not cook complex, multi-component dishes of chickpea, meat, beans and other legumes. During the HB period, it is best to use a legume product 2 times a week, at lunchtime.
Chickpea is recognized as a dietary product that should be included in the diet of people with obesity and overweight. People with similar problems are forced to adhere to a special diet, which in most cases experience a constant feeling of hunger. However, chickpeas are among the few products that even in small quantities can permanently saturate the body. The product is able to establish metabolic processes, in addition, weight loss contributes to the elimination of toxins, the normalization of the chair.
Chickpeas are an excellent source of slow carbohydrates, so it can be a healthy alternative to prohibited foods in the diet of people suffering from diabetes. The use of the legume does not cause insulin jumps and even reduces its elevated level, therefore it is absolutely safe for this category of people.
From what age can children
Chickpeas can provoke increased gas formation, therefore it is not present in the diet of very young children. Acquaint with a useful legume baby can be at the age of 1.5-2 years. Chickpeas can be served as mashed potatoes or pureed soups. Should start with 1 tsp. and gradually increase the amount of the product if the baby does not have any undesirable reactions. In childhood it is enough to eat up to 80-100 g of product per day.
Application in cooking in different countries
In cooking, the use of this legume culture is very diverse. On the basis of chickpeas prepare salads, appetizers, first and second courses.
Chickpeas are best combined with such products:Recommendations for use:
- Chickpea is a nutritious, slightly heavy product, so after taking it for food, it must take at least 4 hours before the next meal, so that the pulses can be properly digested.
- In order to avoid fermentation of chickpea dishes do not drink water.
- At one meal, it is desirable to use one type of protein (in our case only chickpeas).
- Avoid simultaneous use with bread, potatoes.
- Like other legumes, chickpeas can cause flatulence. To weaken this effect, dishes from it must be supplemented with carminative products (fennel, dill, cilantro).
Of course, the most famous chickpea dishes are falafel and hummus.
Hummus - This is an appetizer with a paste consistency, in which, in addition to chickpea, add garlic, olive oil, paprika, lemon juice and ground sesame. Distributed in the Middle East.
Video: hummus recipeFalafel It is considered a traditionally Jewish dish, although its exact origin is unknown. It is made from chickpea fried patties wrapped in thin pita bread.Falafel
Contraindications for this product is very small, they are reduced to a bladder ulcer, individual intolerance and a tendency to increased gas formation. It is necessary to use caution in old and very young children due to the risk of flatulence.
If you are still not familiar with this product, it's time to evaluate its taste and benefits. Due to minimal contraindications, chickpeas are perfectly included in the diet of many people, enriching the body with essential substances and protecting against diseases. Show your imagination, experiment, and you will surely surprise your loved ones with a wonderful dish of chickpeas!