Kachně píše:
Fazole obsahují různé jedy, které se zničí varem. Nikde jsem ale nenašel, jestli se zničí opravdu úplně, nebo zbyde třeba 10 procent. Pokud něco zbyde, asi není dobré je konzumovat moc často. A další problém je ohromné množství vlákniny, kam se na ně hrabe zelenina. Nemůže tolik vlákniny škodit ? Při nadbytku má odvádět minerály z těla(škodliviny samozřejmě také).
Ahoj Kachne.
![\":)\"](\"{SMILIES_PATH}/icon_smile.gif\" "\\"Smile\\"")
Jestli ve fazolich zustal jeste nejaky jed, to poznas az po samotne konzumaci. Pokud by byly nedovareny, budes se citil neprijemne, budes mit bolesti bricha, nafukovaly by te plyny, zvracel bys, mel bys prujmy .... zalezi na tom, jak dlouhou dobu jsou fazole namaceny (nejlepsi je "nektere" namacet pres noc) a zalezi hodne take na dobe vareni. Pokud jsou spravne namaceny a uvareny dostatecne dlouhou dobu, nemel by byt zadny problem.
Ja se drzim teto tabulky:
Adzuki: No soaking time needed, boil for 45-50 minutes or pressure cook for 15-20 minutes.
Black (turtle) beans: Soak overnight, boil for 45-60 minutes, pressure cook for 15-20 minutes.
Black-eyed pea: Soak overnight, boil for 1 hour, pressure cook for 10 minutes.
Chickpeas or garbanzo beans: Soak overnight, boil for 1 1/2 to 2 1/2 hours, pressure cook for 15-20 minutes.
Fava or broad beans: Soak overnight, cook for 45-60 minutes. Don't pressure cook. Also note that some people are unable to consume fava beans if they have a Glucose-6-phosphate dehydrogenase (G6PD) deficiency as this causes the disease favism.
Kidney beans: Soak overnight, cook for 1 to 1 1/2 hours, pressure cook for 10 minutes. This is the bean to be very careful with as it has the highest levels of phytohaemagglutinin out of all beans.
Red lentils: No soaking needed, cook 20-30 minutes or pressure cook 5-7 minutes. Always wash well and sieve to remove pieces of debris.
Green or brown lentils: No soaking needed, cook 30-45 minutes or pressure cook for 6-8 minutes.
Lima beans: Soak overnight and cook for 60-90 minutes. Don't use a pressure cooker.
Mung beans: Soak overnight, cook 1 - 1 1/2 hours, pressure cook for 8-10 minutes.
Split pea: No soaking needed, cook for 35-40 minutes, don't pressure cook.
Pinto beans: Soak overnight, cook for 1 1/2 hours, pressure cook for 10 minutes.
Soybean: Soak overnight, cook for 3 hours, pressure cook for 15 minutes.
White (Great Northern, Marrow, Navy, Pea) beans: Soak overnight, cook for 45-60 minutes, pressure cook for 4-5 minutes.
A Fiber All StarResearch studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.
Lower Your Heart Attack RiskIn a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that higher legume consumption was associated with a whopping 82% reduction in risk!
Kidney beans' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these beans supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Kidney beans are a very good source of folate.
Kidney beans' good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy?
Kidney Beans Give You Energy to Burn While Stabilizing Blood SugarIn addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, kidney beans can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contained 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein—the most dangerous form of cholesterol) levels by 12.5%.
Iron for EnergyIn addition to providing slow burning complex carbohydrates, kidney beans can increase your energy by helping to replenish your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with kidney beans is a good idea—especially because, unlike red meat, another source of iron, kidney beans are low in calories and virtually fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.
Maintain Your Memory with
Thiamin (Vitamin B1)Thiamin participates in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, the important neurotransmitter essential for memory and whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease. Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels.
Manganese for Energy Production and Antioxidant Defense
Kidney beans are a good source of the trace mineral manganese which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase, which disarms free radicals produced within the mitochondria (the energy production factories within our cells), requires manganese.
Protein Power PlusIf you're wondering how to replace red meat in your menus, become a fan of kidney beans. These hearty beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods. And, when you get your protein from kidney beans, you also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes. A cup of kidney beans provides over 15 grams of protein.
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