Какво не знаем за бобовите растения?

Добавена на 15 Октомври 2012 | Категория: Хранене | Добави в любими

Бобовите растения

Бобовите растения са често пренебрегвани от билдерите, но са отличен източник на хранителни влакна, с които държите в нормата или сваляте нивото на холестерола в кръвта.

Те имат и друг плюс – отличен източник са на витамин В. Влакната, които те съдържат, забавят усвояването на въглехидратите, което значи, че така се чувствате по-дълго време заситени.

Когато се консумират с храна, включваща високогликемични въглехидрати като бял ориз, картофено пюре или бял хляб, бобовите храни намаляват цялостното гликемично ниво на храната. А някои атлети вкл. и билдери, предпочитат въглехидрати с нисък гликемичен индекс, особено преди тренировка – според тях по-ниският гликемичен индекс осигурява постоянен постоянен приток на енергия. Доставянето на необходимата ви дажба влакна – до 20 или дори повече грама дневно – може да се окаже проблем, ако не включите бобовите храни в диетата си. Отличен начин за това е салатата, която ви предлагаме.

Ако използвате готови консерви, няма да загубите никакво време, ако не, ще трябва да ги сварите отделно. Салатата може да бъде отделно хранене или да е част от обяда или вечерята ви.

Бобена салата


450гр сварен и изцеден зелен фасул
450гр сварен и изцеден нахут
450гр варен и изцеден боб
350гр сварена царевица заедно с 1 чушка
1 средна глава лук
половин купичка обезмаслена заливка за салата
половин купичка настъргано сирене чедар
6 големи листа салата

Смесете всичко заедно с нарязания на лентички лук в голяма купа и го оставете в хладилника за поне 1 час (може и цяла нощ). Преди сервиране постелете листата маруля, добавете сиренето и заливката и направете от всичко 6 порции.

Всяка порция съдържа:252 калории, 14гр протеин, 45гр въглехидрати, 1.8гр мазнини, 11гр влакна.


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