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Cooking beans Do it well! Practical advice
Table of Contents
1. The nutritional value of beans
Beans are high in nutritional value. They are mostly made up of carbohydrates (60%), of which you can distinguish starch and reducing sugars (raffinose, stacheosis, wormwood). These are the ones that cause bloating and gasses. Reducing sugar is not digested in the human digestive tract, it is a nutrient for the bacteria that digest them thickly. The gut bacteria break them down, resulting in a large amount of gases.2. Selected nutritional value of dried white bean seeds
Sources: Kunachowicz H. et al., Table of nutritional values of food and food products, Warsaw 2005. Beans also contain anti-nutritive compounds, i.e. phytic acid, haemagglutinin, trypsin and chymotrypsin inhibitors, cyanide glycosides, which interfere with digestion and digestion of nutrients.3. The health properties of beans
Regular consumption of beans can be an element of the prevention of many diseases. Beans have a low glycemic index, which reduces the likelihood of developing diabetes, but also has a beneficial effect on the regulation of blood sugar levels in diabetics. The high content of dietary fiber reduces dietary glucose levels. Thanks to the content of polyphenols, it acts as a prophylactic against cancer.4. How to cook beans
Many people do not consume beans because of the fear of swelling and oxidizing gases after consuming peanut seeds, but proper preparation of this product can eliminate these unpleasant ailments. Processing should include urination and proper cooking of the seeds. Urination is a very important and most important step in preparing the beans for consumption. On the one hand, it increases the loss of nutrients and antioxidants.5. Cooking beans in a few steps
Soak the beans with sand and stones. Wash them thoroughly. Soak them in hot water. If the dry beans are soaked with either cold or hot water in a ratio of 1:4 (1 portion of beans, 4 portions of water). Soak soak the seeds in cold water for about 12 hours. During this time, replace the water 23 times. If hot water is used, soak them to a room temperature (about 20°C). If soaking them in salt water increases the reduction of sugars, which causes bloating and stomach aches. To reduce the amount of sugar with the properties of adding it to the added salt of the frozen water, you need to add only 3 fats per 1 litre of water to the process.
