Réges rég ígérem, hogy bemutatom a zab mellett másik fő, kedvenc alapanyagomat. Íme itt van, az én titkos csodaszerem a súlyom kontrollálásában. A cikk végén természetesen receptet is találtok! Tovább Tovább
Nem is egy alapanyagról van szó, hanem egy alapanyagcsaládról, a hüvelyesekről. A zab napi fogyasztása és a napi többszöri zöldségevés mellett életmódváltásom meghatározó pontja, hogy nagyon sok hüvelyest fogyasztok.
Gyakran megfeledkezünk erről az alapanyagról. Évente egyszer, újévkor lencse, vagy olykor egy-egy bableves formájában, leginkább télen fogyasztjuk. Pedig sokkal többször kellene ennünk. Télen-nyáron. Ma már rengeteg-féle hüvelyes kapható nálunk is, illesszük be őket az étrendbe., hiszen változatosan használhatjuk őket: főzelék, leves, krém, fasírt, saláta, egytálétel is készíthető belőlük. Hússal vagy hús nélkül is rendkívül táplálóak. Vegán étrend követőinek az egyik legfontosabb fehérjebeviteli forrás.
Tippem: Én gyakran vegyítem őket a főzés során friss zöldségekkel, így az adott fogás kalóriatartalma csökkenthető, rost, vitamin és ásványianyagtartalma viszont növelhető. És a szem, tudjátok, örök vesszőparipám, azt is jól kell lakatni! Erre pedig a legjobb a színes zöldség. : )
A zab és a hüvelyesek bevezetésének köszönhetően fordul az elő, hogy kenyérfélére nem igazán van szükségem. A két fő étkezést (reggeli, vacsora), amelyre jellemzően kenyeret eszünk megoldom ezekkel az alapanyagokkal. Reggelire zabot eszem, vacsorára pedig gyakran valamilyen hüvelyes salátát, zöldséggel vagy kevés hússal.
Hús+zöldség? … egy óra múlva éhes vagy
Nekem ez gyakran nem elegendő, nagyon hamar megéhezem az egy szelet hús+zöldség fogástól. Bizony, így kevés a szénhidrát. Azonban ha megtoldjuk ezt mondjuk 10 dkg főtt csicseriborsóból készült salátával (amelynek szénhidráttartalma 19 g) rögtön 3-4 órára jól lakottak leszünk. Nálam ezért érdemelték ki a hüvelyesek a szuperszénhidrát nevet. Úgy laktatnak, hogy közben nem viszünk be sok szénhidrátot a szervezetünkbe. Imádni való tulajdonság!
Magas a fehérjetartalmuk többek között ezért is laktat illetve magas a rosttartalom, ezért is laktat. : )
Mungóbab szénhidrát: 41,5 g, rost: 17,3 g, fehérje: 23 g*
Hegyi lencse szénhidrát: 50 g, rost: 14 g, fehérje: 24 g
Vörös lencse szénhidrát: 53 g, rost: 10 g, fehérje: 23 g (a hegyi lencse héj nélküli változata, ezért is alacsonyabb a rosttartalma)
Beluga lencse szénhidrát: 41 g, rost: 17 g, fehérje: 23 g
Csicseriborsó szénhidrát: 60 g, rost: 12 g, fehérje: 19 g
Sárgaborsó szénhidrát: 63 g, rost: 25 g, fehérje: 19 g
* szárazon 100 g-ból
Sárgaborsó és csicseriborsóból 10 dkg főtt állapotban kb- 19 g szénhidrátot tartalmaz, a lencsefélék, mungóbab 12-15 g körül. És 10 dkg ezekből sok, kifejezetten sok.
Zsírtartalmuk alacsony, többszörösen telítetlen zsírsavak találhatók bennük, így emiatt is jól illeszthetőek zsírszegény diétán élők étrendjébe, fogyókúrába. Vitamin- és ásványianyag-tartalmuk szempontjából változatos összetételűek.
A konyhai felhasználhatóságuk pedig végtelen… egyértelműen szuperkaja!
A Meglepetés MENTES konyha őszi különszámában 4 finom, szezonális receptet mutatok meg ezekkel az alapanyagokkal. Egyikük ez a:
Csirkés mungóbab-curry
Egy adag szénhidráttartalma: 22,8 g
Hozzávalók
A mungóbabot 40 perc alatt főzzük puhára sós vízben, szűrjük le.
Az apróra kockázott vöröshagymát dinszteljük olívaolajon, adjuk hozzá a zúzott fokhagyma gerezdeket, a felkockázott csirkehúst, majd pirítsuk körbe a curry fűszerrel, a reszelt gyömbérrel, a római köménnyel együtt.
Adjuk hozzá a kockázott cukkinit, csíkozott sárgarépát, darabolt paradicsomot.
Öntsük fel annyi vízzel, amennyi pont ellepi, majd adjuk hozzá a leszűrt mungóbabot. Forraljuk össze 10 perc alatt a curryt, majd öntsük fel a kókusztejjel, ízesítsük sóval, chilivel a lime levével.
Nagyon jol nez ki, megkerdezhetem hany adag ?
Marcsi, 4 főre szól a receptben leírt mennyiség.
Szép kis blog, nagyon tetszik a kontent és bejönnek ezek a kis photoshoppolt képek is 🙂 esetleg Instagramon is elérhető vagy?
Én találtam egy klassz oldalt, hátha érdekel. Akciókat lesem le innen, hátha valakit érdekel.
https://www.ujsagomat.hu/penny-market
Hol lehet mungóbabot, hegyi lencsét, beluga lencsét stb. venni?
Lehet még más recepteket is találni?
Éva!
Pl. a DV Konyha webshopban: http://dolcevitakonyha.hu/index.php/elelmiszer/specialis-etrend/szenhidratcsokk.html
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