Green beans are recommended in our diet,
yet they are perfect for our health. They have become masters of our plates,
his qualities in terms of nutrition have mainly given him the title of master
of our meals in addition to its delicious taste. Green beans are slimming foods
that quickly fill the feeling of hunger, rich in fiber and mineral salts, low
in calories, easy to prepare. They are beneficial for your heart and other body
organs.
Nutritional
composition of green beans
Components
|
Qty
|
Min - Max
|
Water
|
89.3 g
|
89.2 -
89.5 g
|
Protein
|
2 g
|
1.31 -
NC g
|
Lipids
|
0.17 g
|
0.14 -
0.28 g
|
Saturated fatty acids
|
0.042 g
|
-
|
Carbohydrates
|
3 g
|
-
|
Sugar
|
1 g
|
NC -
1.55 g
|
Fibers
|
4 g
|
3.2 - NC
g
|
Vitamins
|
Qty
|
Min - Max
|
Provitamin A Beta carotene
|
137 µg
|
NC - 420
µg
|
Vitamin A Equivalent
|
22.83 µg
|
NC - 70
µg
|
Vitamin B1
|
0.05 mg
|
NC -
0.074 mg
|
Vitamin B2
|
0.08 mg
|
NC -
0.097 mg
|
Vitamin B3
|
0.34 mg
|
NC -
0.61 mg
|
Vitamin B5
|
0.05 mg
|
NC -
0.074 mg
|
Vitamin B6
|
0.05 mg
|
NC -
0.056 mg
|
Vitamin B9
|
33 µg
|
-
|
Vitamin C
|
5 mg
|
NC - 9.7
mg
|
Vitamin E
|
0.45 mg
|
0.1 - NC
mg
|
Minerals and trace elements
|
Qty
|
Min - Max
|
Calcium
|
55.3 mg
|
28 -
73.7 mg
|
Copper
|
0.081 mg
|
0.029 -
0.15 mg
|
Iron
|
0.6 mg
|
0.1 -
1.11 mg
|
Iodine
|
5 µg
|
-
|
Magnesium
|
22.3 mg
|
7 - 34.7
mg
|
Manganese
|
0.19 mg
|
0.1 -
0.58 mg
|
Phosphorus
|
36 mg
|
19 - 42
mg
|
Potassium
|
174 mg
|
56 - 250
mg
|
Selenium
|
10 µg
|
-
|
Sodium
|
5.8 mg
|
0 - NC
mg
|
Zinc
|
0.2 mg
|
0.1 -
0.38 mg
|
The benefits of beans
• Decrease the effects of menopause.
• Reduce the risk of colon cancer.
• Protect your joints.
• Contain fibers that protect your heart.
• Improve bone density.
• Promote transit
• Losing weight
• facilitate the control of type II diabetes
• Contribute to the prevention of cardiovascular disease
• better satisfy the appetite by quickly causing the feeling
of satiety.
How to succeed perfectly cooking
green beans?
As you can see,
cooked beans are preferable to canned ones. Even if you have the laziness to
cook them think about all the nutrients you will lose, on the other hand, in
cooking there is a way to do it: it is better to cook them with steam rather
than directly in the water. Essential nutrients tend to migrate beans to
cooking water. Do not let them escape and steam them you will not regret it.
Contraindication
Any excess is harmful and green beans
would not be an exception. If we consume a lot with the combination of a
carbohydrate badly assimilated by our body (raffinose) it can ferment in our
colon and cause flatulence.
------------------------------------------------
No comments:
Post a Comment