Doctors recommend pregnant women to review their nutrition in accordance with the needs of the body. One of the recommended foods during this important period is lentils. In the article, we consider its description and features of use during pregnancy.
Lentils: Key Features
Lentil beans are an important source of beneficial trace elements and also contain easily digestible protein of plant origin.
Chemical composition
| Vitamins | Minerals |
| A - 0.002 mg | potassium - 677 mg |
| beta-carotene - 0.023 mg | calcium - 35 mg |
| B1 - 0.873 mg | magnesium - 47 mg |
| B4 - 96.4 mg | sodium - 6 mg |
| B5 - 2.14 | phosphorus - 281 mg |
| B6 - 0.54 mg | iron - 6.5 mg |
| B9 - 0.48 mg | Manganese - 1.4 mg |
| C - 4.5 mg | copper - 0.25 mg |
| E - 0.49 mg | selenium - 0.0001 mg |
| gamma tocopherol - 4.23 | zinc - 3.27 mg |
| K - 0.005 mg | — |
| PP - 2.6 mg | — |
Did you know? Lentils are not only a valuable food product, but do not yet accumulate harmful substances.
Nutritional value + calorie content
100 g of lentils contain 352 kcal. The nutritional value of 100 g of the product is as follows:
- proteins - 24.63 g;
- fats - 1.06 g;
- carbohydrates - 52.65 g;
- dietary fiber - 10.7 g;
- water - 8.26 g;
- ash - 2.71 g.
A cooked product contains 116 kcal per 100 g, and the nutrient content in it also decreases by 2.5–3 times.Beneficial features
- Eating lentils in any form will bring the following benefits to the body of any person:
- Provides with useful microelements. Especially a lot of it contains folic acid (vitamin B9), iron, zinc, copper, potassium.
- Satisfy hunger and give a boost of vigor.
- Delivers digestible protein to the body. This is especially true for vegetarians and vegans, with physical activity.
- Strengthens the nervous system and activates mental activity.
- Help with anemia.
- It will beneficially affect the cardiovascular system, reduce cholesterol.
- Dietary fiber will remove toxins and eliminate constipation.
- It will be beneficial for diabetes, because it contains slow carbohydrates. It is also used in weight loss diets.
- It will serve as a prophylaxis of oncological diseases
- A positive effect on the condition of the skin and appearance.
Harm, contraindications
This product contains purines, and fiber can be poorly digested by the body. It consists of oligosaccharides that cause increased gas formation. This can be harmful to the human body.
- For these reasons, lentils have the following contraindications:
- acute conditions of gastrointestinal tract diseases;
- the presence of kidney stones and gall bladder;
- gout;
- flatulence.
Pregnant Lentils
The rich composition and high content of folic acid makes this product desirable in the menu of a woman expecting a baby. Only eat it is recommended in small portions.
Did you know? In 100 g of dried lentil beans there are 479 mcg of folic acid, and 181 mcg in the cooked product. During pregnancy, the daily intake of this vitamin is 400-600 mcg per day.
Indications for use lentils
- For expectant mothers, this useful product is indicated for the following reasons:
- Good effect on fetal development. The presence of vitamin B9 prevents the appearance of defects of various kinds in the unborn child (anencephaly, cleft spine). Nicotinic acid and zinc are also favorable for the development of the fetus.
- It contains vitamin B6, which is necessary for the proper development of the central nervous system. Against the background of a lack of this vitamin, early toxicosis and increased irritability in a pregnant woman usually develop.
- Useful for anemia, as it contains a lot of iron. It contributes to the normal formation of muscle mass in the fetus due to the high content of protein of plant origin. Normalizes pressure, as it contains potassium.
- Prevents constipation and excess weight due to the large amount of fiber. Relieves headaches, improves brain activity. Helps with heartburn.
- It gives strength and causes a long feeling of fullness.
Contraindications
- Pregnant women should refrain from consuming lentils in such cases:
- gastrointestinal problems;
- stones in the kidneys;
- joint diseases (gout);
- with difficulty urinating;
- flatulence.
Cooking methods
Lentils make tasty, satisfying and healthy dishes. It is best to supplement it with vegetables and grains. A great option would be to add fermented foods.
Lentil soup
vegetable oil
40–45 ml
- Throw the chicken in cold water and cook the broth, not forgetting to remove the foam when it boils. Then stretch the chicken, let it cool and cut into pieces.
- Cut the potatoes into cubes or slices and place in the broth. When it boils, add lentil kernels.
- Grated carrots and chopped onions, fry in vegetable oil, and then add the tomato paste.
- 10 minutes after placing the beans in a pan, add the roast, chopped garlic, salt and pepper to taste.
- Put the chicken meat and chop everything with a blender to a puree state.
- Sprinkle with chopped herbs (parsley) before serving. For taste, you can add a little sour cream to the dish.
Lentils with vegetables
bulb onions
0.25–0.5 pcs.
boiled lentils
3-4 tbsp. l
vegetable oil (preferably olive)
3 tbsp. l
black pepper powder
taste
- Peel and finely chop the garlic, then mix with olive oil and heat a little in the microwave (about 1 minute).
- Add the lentils to the garlic, stir well and microwave in the microwave for another 1 minute at full capacity. Set aside to cool.
- Washed cucumbers and tomatoes and cut into cubes 1-1.5 cm. It is recommended that peeling cucumbers be peeled.
- Peel and chop the onion with thin half rings or straws.
- Wash and chop the parsley.
- Mix all the ingredients and add salt, pepper and lemon juice.
Lentils with Rice
large lentils
100 g
tomato sauce (or tomato paste)
2 tbsp. l
black pepper (ground)
taste
- Pour the lentils with water in a ratio of 1 to 2 and boil everything.
- Stir in tomato sauce (pasta), pepper and salt. Throw rice, caraway seeds and add more water. Boil and keep on low heat for about 20 minutes, periodically adding water so that the porridge does not burn.
- Cut the onion into rings and sauté in a preheated pan with olive oil.
- Place the porridge in a deep plate, pour on top with olive oil and fried onions. You can also sprinkle with fresh chopped parsley.
Important! To prepare this dish, it is better to take green lentils "Mistral".
Lentil stew
- Rinse lentil beans, add water and boil. Keep on low heat for 20–25 minutes.
- Wash and peel the vegetables. Cut into strips carrots, and onions in half rings.
- Heat a pan with olive oil and sauté chopped vegetables.
- Peel and chop the remaining vegetables (pepper, tomato), herbs and put in a pan. Simmer for 15–20 minutes.
- Add salt, minced garlic and spices a few minutes before cooking.
- Add boiled beans to stewed vegetables, mix and keep on low heat for another 10 minutes.
- Remove from stove and let stand for 10-15 minutes to cool. Sprinkle with chopped herbs before serving.
Sprouted lentils for pregnant women
Germinated lentil beans have the least side effects and more nutrients.
Indications for use
Sprouted lentils are especially useful., since this form contains the maximum number of useful elements for a woman. This product is indicated during pregnancy and lactation.. It eliminates constipation, helps fight heartburn, and thanks to the content of nicotinic and folic acid, it contributes to the normal development of the future baby.
In addition, the consumption of germinated lentil grains has a beneficial effect on the functioning of the mammary glands, reduces the risk of pathologies in the fetus. The described product prevents the development of anemia in the expectant mother and child. Moreover, fresh sprouted lentils well strengthens the immune system, blood vessels, normalizes blood sugar, helps maintain good hair, nails and teeth in such an important period for a woman.
Contraindications
It should be noted that the consumption of germinated lentil sprouts in small quantities is completely harmless. Contraindications for their consumption are the same as for the product without germination.
Selection of Lentils for Germination
When choosing lentil seeds for germination, you need to pay attention to the fact that the seeds are more crumbly, whole, without damage and signs of rot, as well as the same color and size.
If the product is packed in a plastic bag, then there should be no signs of condensation and damage to the package. Otherwise, storage was not carried out correctly, which means that the quality is in doubt.
Important! Be sure to pay attention to the expiration date: for lentil seeds, it is about 1–2 years
It should be noted that germination is suitable for any food variety of this culture - red, green or brown. Varieties with large seeds have a more pronounced smell and sprout longer.
Proper germination
- You need to take a handful of lentil seeds for germination and rinse with cool running water from the tap.
- Then they are placed on a plate and filled with water so as to cover completely. 150 ml of liquid is enough for 1 handful of medium size.
- After 24 hours, the water is drained, the grains are washed and re-placed on a plate for germination.
- Water is added and a piece of moistened gauze is placed on top, which is folded in 3-4 layers.
- After three days, the seeds germinate.
Video: How to Sprout Lentils
Germinated grains are stored on the shelf of the refrigerator for no more than 5 days. During the procedure, such a nuisance as decay may occur. This phenomenon occurs due to the use of dirty dishes, as well as if you do not wash the grains.
The use of seedlings
To taste, sprouted lentil seeds are like fresh green peas. They can be consumed in steamed, boiled, fried form, but they are most useful raw. This product is great for making fresh salads.
It goes well with vegetables - cabbage, tomatoes, cucumbers, peppers. Sprouted lentils can be thrown into soups, borscht, as well as fish and meat dishes. The product also harmonizes with vegetables and seaweed.
For dressing salads, you can use vegetable oil (olive, linseed, corn), soy sauce, lemon juice, sour cream.
Lentil Precautions
Despite the usefulness of lentils, their consumption has some limitations. Food based on the product in question is heavily and slowly processed by the digestive tract, and this can cause headache, nausea and digestive disorders.
In this case, food based on these beans is consumed in a limited amount, that is, in small portions.
During pregnancy, if a woman has a tendency to the appearance of kidney stones, this product is best excluded from its menu.
Too frequent ingestion of food from this product can cause a decrease in the absorption of useful elements of other foods. Amino acids in it are not represented in their entirety.
Expectant mothers are advised to include lentil dishes on the menu no more than 1 time in 7 days in a moderate volume.
Did you know? Almost half of all lentils are grown by Canadians. In 2016, 3.234 million tons were grown in Canada, and global production amounted to 6.316 million tons.
Lentils will be useful in the menu of a pregnant woman, because it contains folic acid and other trace elements useful for the normal development of the fetus. There are contraindications to consuming this product, and excessive abuse of it can cause side effects.
