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2013년 11월 26일 화요일

About 'vitamins minerals and nutrients'|Micro-Nutrients: Vitamins & Minerals







About 'vitamins minerals and nutrients'|Micro-Nutrients: Vitamins & Minerals








Legumes               (beans               and               lentils)               are               packed               with               nutrition,               including               protein,               calcium,               vitamins               and               minerals,               and               are               very               cheap.

When               cooked               right,               they               are               so               delicious               that               even               the               most               hardened               carnivores               will               be               amazed.

A               recipe               is               included.

Why               should               we               eat               legumes?


               Legumes,               when               eaten               in               place               of               refined               carbohydrates,               can               actually...
               1.

Prevent               food               cravings1               
               2.

Prevent               metabolic               syndrome               (source:               see               link               below,               right)               
               3.

Prevent               type               2               diabetes               (source:               see               link               below,               right)               
               4.

Protect               against               cancer2,3               
               5.

Provide               lots               of               protein               and               energy4               
               6.

Provide               lots               of               calcium5               
               7.

Provide               lots               of               vitamins               and               minerals6               
               8.

Prevent               obesiity7               
               9.

Protect               against               heart               disease8
               How               can               inexpensive               legumes               do               all               that?


               Let's               examine               each               one               of               the               amazing               points               above,               made               possible               by               legumes,               one               of               the               cheapest               sources               of               protein,               calcium,               and               numerous               vitamins               and               minerals.
               1.

How               do               legumes               prevent               food               cravings?

Legumes               (beans               and               lentils)               prevent               food               cravings               by               providing               energy               and               nutrients               without               causing               the               pancreas               to               flood               the               body               with               insulin1.

Foods               that               are               high               on               the               glycemic               index9,               such               as               high               fructose               corn               syrup,               sugar,               refined               or               enriched               flour,               white               rice,               and               other               refined               carbohydrates9,               cause               the               pancreas               to               secrete               large               amounts               of               insulin,               and               within               1               to               2               hours               (varies               per               person),               this               flood               of               insulin               is               then               followed               by               an               acute               drop               in               blood               sugar,               causing               food               cravings,               especially               for               refined               starches               that               quickly               satisfy               a               low-blood-sugar               craving9.

This               is               a               cycle               that               is               difficult               to               break               free               from.
               2.

How               do               legumes               prevent               metabolic               syndrome?

Metabolic               Syndrome               is               a               collection               of               symptoms,               the               primary               symptom               being               insulin               resistance               (pre-diabetes),               according               to               an               article               at               http://aclnk.com/ar1638218.

People               who               have               developed               Metabolic               Syndrome               experience               a               higher               degree               of               difficulty               losing               weight               than               others               because               the               Metabolic               Syndrome               has               slowed               down               their               metabolism,               making               weight               loss               even               more               difficult,               according               to               the               article               found               at               http://aclnk.com/ar1638218.

Metabolic               syndrome               begins               after               an               excessive               amount               of               fat               has               accumulated               on               the               body               from               repeatedly               eating               past               the               point               of               fullness,               mostly               due               to               refined               starches,               according               to               http://aclnk.com/ar1638218.

Breaking               free               of               this               vicious               cycle               is               very               tough,               and               the               victim               must               undergo               withdrawal               from               refined               carbohydrates,               and               learn               to               eat               3               moderately-sized               meals               per               day               with               no               snacks               between               meals               in               order               to               allow               the               body               to               burn               fat               and               reverse               the               Metabolic               Syndrome,               according               to               http://aclnk.com/ar1638218.

Eating               legumes               in               place               of               refined               starches               prevents               the               pancreas               from               releasing               large               amounts               of               insulin,               which               helps               to               maintain               healthy               blood               sugar               levels11.

This               prevents               cravings               and               overeating               by               providing               a               longer               period               of               feeling               full               after               a               meal,               thus               preventing               Metabolic               Syndrome11.
               3.

How               do               legumes               prevent               Type               2               diabetes?

When               we               eat               legumes               in               place               of               refined               carbohydrates,               this               allows               our               bodies               to               maintain               a               healthy               blood               sugar               level               as               described               in               the               previous               paragraph,               which               in               turn               allows               the               pancreas               to               function               properly               and               not               over-produce               insulin11,               thus               sparing               us               from               the               ravages               of               Type               2               diabetes.

Insulin               helps               us               to               digest               carbohydrate.

During               our               lives,               our               pancreas               only               puts               out               a               certain               amount               of               insulin.

As               mentioned               previously,               repeated               overconsumption               of               refined               starches               eventually               depletes               the               pancreas,               causing               it               to               no               longer               produce               insulin.

The               result               is               Type               2               diabetes.

Eating               legumes               in               place               of               refined               carbohydrates               prevents               Type               2               diabetes1,10,11.

This               means               that               Type               2               diabetes               is               a               diet-related               condition.
               4.

How               do               legumes               protect               us               against               cancer?

According               to               the               University               of               Queensland               in               Australia,               legumes               contain               a               compound               that               prevents               cancer               risk               and               may               also               help               with               cancer               treatment2.

Another               way               that               legumes               protect               us               from               cancer               is               by               helping               to               prevent               obesity,               explained               below               in               point               #8.

Keeping               thin               reduces               our               cancer               risk,               because               people               with               excessive               body               fat               have               an               increased               risk               of               cancer15.

And               that's               not               all.

Refined               carbohydrates               feed               cancer               cells               and               suppress               the               immune               system12.

Thus,               eating               legumes               in               place               of               refined               carbohydrates               prevents               fueling               malignant               cells               with               sugar               and               helps               to               keep               the               immune               system               stronger,               which               helps               to               protect               against               cancer.

Additionally,               eating               beans               (legumes)               in               place               of               refined               starch               helps               to               prevent               liver               cancer               caused               by               fatty               liver               disease               which               usually               is               a               result               of               obesity,               a               preventable               condition               by               avoiding               refined               carbohydrates,               according               to               the               British               Journal               of               Cancer               at               http://www.nature.com/bjc/journal/v97/n7/full/6603932a.html
               5.

How               does               eating               legumes               provide               protein               and               energy               to               the               body?

In               research               performed               by               Dr.

Nijhoff               in               the               Netherlands,               he               concluded               that               the               quality               of               protein               and               energy               supplied               by               legumes               rivals               that               of               any               other               grain               protein.

Legumes               are               a               good               source               of               protein,               contributing               critical               nutrition               to               the               diets               of               both               people               and               animals               globally,               according               to               research               of               soybeans,               peanuts,               peas,               French               beans,               chick               peas               (garbanzo               beans),               pigeon               peas,               cowpeas,               mung               beans,               black               gram               beans,               azuki               beans,               lentils,               Lathyrus,               lupinus,               Lotus,               Medicago,               Trifolium,               Winged               beans,               Guar               beans,               and               tree               legumes14.
               6.

How               do               legumes               provide               calcium?

Legumes               are               rich               in               calcium,               according               to               Citracal               (http://www.citracal.com/Calcium/Foods/Legumes.aspx),               with               winged               beans               having               the               highest               concentration               of               calcium,               followed               by               soybeans,               white               beans,               great               northern               beans,               baked               beans,               navy               beans,               French               beans,               yellow               beans,               lentils,               pinto               beans,               mung               beans,               pink               beans,               refried,               garbanzo               (chick               pea),               and               many               other               legumes.
               7.

How               do               legumes               provide               lots               of               vitamins               and               minerals?

Legumes               provide               many               essential               vitamins               and               minerals,               according               to               the               Australian               Government's               Department               of               Health               and               Aging.

All               beans               provide               similar               nutrition               and               dietary               fiber.

A               few               of               the               more               popular               legumes               are               listed               below               with               their               vitamin/mineral               content,               according               to               "The               Health               Guide"               at               http://www.veghealthguide.com/legumes-beans.html
               Black               beans               (also               referred               to               as               black               turtle               beans)               provide               folate,               manganese,               protein,               magnesium,               vitamin               B1               (thiamin),               phosphorus,               iron,               and               are               also               packed               with               antioxidants.
               Garbanzo               beans               (also               referred               to               as               chick               peas)               contain               manganese,               folate,               protein,               copper,               phosphorus,               and               iron.
               Kidney               bean               consumption               provides               folate,               manganese,               protein,               iron,               phosphorus,               copper,               potassium,               magnesium,               vitamin               B1               (thiamin),               and               vitamin               K.
               Lentils,               which               are               also               a               legume,               are               a               rich               source               of               folate,               manganese,               iron,               protein,               phosphorus,               copper,               vitamin               B1               (thiamin),               and               potassium.
               Lima               beans,               which               are               also               a               legume,               (also               referred               to               as               butter               beans)               provide               us               with               manganese,               folate,               protein,               potassium,               iron,               copper,               phosphorus,               magnesium,               and               vitamin               B1               (thiamin).
               Navy               beans               (also               referred               to               as               white               beans)               are               an               excellent               source               of               folate,               manganese,               protein,               phosphorus,               copper,               magnesium,               iron,               and               vitamin               B1               (thiamin).
               Peas,               which               are               also               legumes,               contain               manganese,               protein,               folate,               vitamin               B1               (thiamin,               potassium,               and               phosphorus.
               Pinto               beans               (also               referred               to               as               mottled               beans)               give               us               folate,               manganese,               protein,               phosphorus,               iron,               magnesium,               potassium,               copper,               and               vitamin               B1               (thiamin).
               Soybeans               are               a               rich               source               of               manganese,               protein,               iron,               phosphorus,               vitamin               K,               omega-3               fatty               acids,               magnesium,               copper,               vitamin               B2               (riboflavin),               and               potassium.
               8.

How               do               legumes               prevent               obesity?

Legumes,               when               eaten               in               place               of               refined               starches,               prevent               obesity               by               allowing               the               pancreas               to               release               safe,               low               levels               of               insulin               for               digesting               the               legumes,               which               helps               to               maintain               healthy               blood               sugar               levels11.

This               prevents               cravings               and               overeating               by               providing               a               longer               period               of               feeling               full               after               a               meal11.

This               process               greatly               helps               to               prevent               obesity.
               9.

How               does               the               consumption               of               legumes               protect               us               from               heart               disease?

Legumes               may               help               reduce               cholesterol               levels               in               the               blood16,               thus               reducing               or               eliminating               the               risk               of               heart               disease.

Legumes               have               absolutely               no               cholesterol,               because               they               are               a               plant,               according               to               a               "Health               Care               Industry"               article               by               BNET               at               http://findarticles.com/p/articles/mi_m0876/is_n74/ai_18001480/
               In               summary,               beans               (legumes)               are               packed               with               nutrition:               vitamins,               minerals,               calcium,               protein,               and               antioxidants.

Legumes               can               help               to               lower               cholesterol               levels.

When               eaten               in               place               of               refined               starches,               legumes               prevent               food               cravings,               prevent               metabolic               syndrome,               prevent               type               2               diabetes,               protect               against               cancer,               provide               lots               of               protein,               energy,               calcium,               vitamins               and               minerals,               prevent               obesity,               and               protect               against               heart               disease.

And               they               are               very               inexpensive.

How               can               we               afford               not               to               eat               them?
               The               following               recipe               is               incredibly               simple               yet               so               delicious               that               it               will               amaze               any               carnivore.
               Buy               several               pounds               or               bags               of               assorted               beans               and               lentils               (garbanzo,               navy,               great               northern,               pinto,               black,               red,               kidney,               split               pea,               etc.,               etc.),               and               mix               them               all               together               in               a               large               storage               container.

Next,               use               this               recipe               for               the               mixed               beans:
               7               ½               cups               water               
               2               cups               assorted               mixed               dried               beans               &               lentils               
               2               Tablespoons               honey               
               1               Tablespoon               salt               (less               if               on               a               low-salt               diet)               
               1               Tablespoon               chili               powder               
               1               teaspoon               ground               cumin               
               1/4               teaspoon               ground               cayenne               (1/2               tsp.

for               medium               heat)
               Put               all               ingredients               into               a               slow               cooker               and               soak               for               12               to               24               hours.

This               causes               the               beans               to               begin               to               germinate               and               lose               their               gas-causing               compounds.
               After               soaking,               turn               slow               cooker               to               "high"               and               cook               for               5               to               6               hours,               until               beans               are               tender.

Since               slow               cookers               vary               dramatically               in               evaporation               of               water,               if               beans               look               dry               after               2-3               hours,               add               1-2               cups               of               boiling               water.

If               they               look               too               soupy               after               5               hours,               add               a               few               tablespoons               of               dried               onions               to               soak               up               excess               moisture               and               cook               for               another               30               to               60               minutes.
               Serve               over               brown               rice,               and               top               with               salsa.

Makes               12               servings.

Great               when               reheated.
               References:               
               1.

"Effect               of               legumes               on               blood               sugar               in               diabetes               mellitus"               by               Dilawari               JB,               Kumar               VK,               Khurana               S,               Bhatnagar               R,               Dash               RJ;               pub:               Indian               Journal               of               Medical               Research,               1987               Feb;85:184-7
               2.

"Legume               Compounds               May               Help               Cancer               Treatment"               9               April               2006,               University               of               Queensland,               Australia.

Press               release               available               at:               http://researchaustralia.org/content/documents/legumecompounds_10.04.06.pdf
               3.

Legumes               contain               molybdenum,               reducing               cancer               risk:               http://www.moyak.com/papers/molybdenum-mineral-antioxidant.html
               4.

"Legumes               are               Protein               and               Energy               Rich"               http://www.grainlegumes.com/var/plain/storage/original/application/2864c7a5e3bb0c92e61c74f1cee7a301.pdf
               5.

"Calcium-Rich               Foods"               by               Citracal:               http://www.citracal.com/Calcium/Foods/Legumes.aspx
               6.

"Vitamin               and               Supplement               Guide-List               of               Vitamins"               http://www.the-vitamin-and-supplement-guide.com/listofvitamins.html
               7.

"Cereal               Grains,               Legumes,               and               Weight               Management"               by               Wms,               Grafenauer,               and               O'Shea,               full               article               at:               http://ro.uow.edu.au/cgi/viewcontent.cgi?article=1092&context=hbspapers
               8.

Metabolic               Syndrome,               increase               in               heart               disease,               published               by               Medical               News               Today:               http://www.medicalnewstoday.com/articles/10533.php
               9.

Glycemic               index               of               common               foods:               http://www.mendosa.com/gilists.htm
               10.

New               Legume               Sources               as               Therapeutic               Agents:               http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN88_S3%2FS0007114502002581a.pdf&code=c377a718a03b2e25892e95a86818a91c
               11.

"Obesity:               Epidemiology,               Pathophysiology               and               Prevention"               by               Bagchi               and               Preuss,               CRC               Press               2007.
               12.

"Breast               Cancer"               by               Dr.

Fred               John               Harding
               13.

"Quality               Plant               Foods               in               Human               Nutrition"               by               Nijhoff;               36               (1986)               119-137.
               14.

"Improvement               Strategies               of               Leguminosae               Biotechnology"               by               Jaiwal               and               Singh,               2003.
               15.

U.S.

National               Institute               of               Health,               National               Cancer               Institute               at               www.cancer.gov16.

"Legumes               and               Their               Effect               on               Heart               Disease"               by               Crawford               and               Hodgkin,               October               2002.






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