Chickpeas, or Turkish peas, are a popular product in the East. We don’t have it that widely. And absolutely in vain! After all, chickpeas contain a lot of vitamins and minerals, which means that it is very good for health. In addition, this product helps in weight loss.
Slimming with Turkish Peas
Turkish peas contain a lot of vitamins — A, C, K, E, group B, as well as micro and macro elements (sodium, copper, manganese, potassium, zinc, phosphorus, iron, selenium, silicon, boron, magnesium), proteins, carbohydrates, isoflavones, unsaturated and saturated fatty acids, fiber, amino acids.
The product is environmentally friendly as it does not accumulate toxins and nitrates. This fact alone speaks in favor of chickpeas. In addition, this vegetable lowers blood cholesterol, prevents the formation of blood clots, increases the elasticity of the walls of arteries and veins, normalizes blood pressure, and reduces the risk of stroke and heart attack. That is, chickpeas are very useful for the normal functioning of blood vessels and the heart.
The product also has a beneficial effect on the digestive system. It cleanses the intestines of bacteria, prevents the development of putrefactive processes, relieves constipation. All this helps to reduce the risk of developing colon cancer. Chickpea improves the discharge of bile, promotes the dissolution of gallstones. Beans improve the functioning of the nervous system and brain function, strengthen the immune system, increase hemoglobin, and improve potency.
Chickpeas are useful for:
- liver diseases;
- problems with teeth;
- painful menstruation;
- problems with the spleen;
- eye diseases;
- kidney stones;
- skin diseases.
Thanks to selenium, chickpeas prolong youth and rejuvenate cells. This product cleanses the blood, soothes joint pain, prevents fatty liver, improves performance. Chickpeas improve the condition of the skin, hair and nails, due to the large amount of iron, calcium and protein.
Despite the high calorie content — 320 kcal per 100 g, chickpeas can and should be consumed during a diet. The fact is that thanks to the protein that is in the composition of the product, chickpeas perfectly saturate. And it does not require a large portion. That is, a small plate of chickpeas — and the feeling of hunger will not torment you for several hours. In addition, the high fiber content allows you to improve the functioning of the digestive system, which is also important for weight loss. Chickpeas also remove excess fluid, which means it allows you to remove swelling. And with all this, chickpeas give energy and improve mood. Therefore, losing weight with this product is very comfortable.
Chickpeas: diet options
Of course, there are different diets for these legumes. After all, they saturate well, so you can include beans in different nutrition systems. We offer two diet options and one unloading option on chickpeas.
The diet for a week allows you to eat vegetables, fruits, lean meat — beef, chicken breast, veal, cereals and rye bread. In addition, once a day you have to eat a special soup with chickpeas. It is easy to prepare: 200 g of chickpeas should be soaked overnight in cold water with a pinch of salt. Then pour 4 liters of water and cook for about an hour. Finely chop the onion, cut the carrot into slices, two red peppers into strips. Add vegetables to soup and cook until tender. At the end of cooking, add six cloves of garlic, a little tomato paste and a bunch of chopped cilantro.
And here is a sample diet menu:
- in the morning — oatmeal with an apple, tea;
- second breakfast — fruit;
- lunch — chickpea soup with a slice of bread and compote;
- afternoon snack — vegetable salad;
- dinner — chicken with stewed vegetables, salad, tea.
The menu is hearty and varied. Only dairy and sour-milk products are missing.
There is another option — a long one. You can follow the diet for 10 days. You can use all low-fat and not very sweet foods. It is necessary to exclude muffins, cakes, cakes, fried and spicy dishes. The essence of the diet is that you need to adhere to proper nutrition and include a small amount of chickpeas in the menu. It must be soaked overnight, and then passed through a meat grinder and add the resulting mass to the dishes. It can be soups, vegetable purees, cereals, salads.
Here is the diet menu:
- in the morning — cheesecakes or scrambled eggs, tea;
- snack — salad with the addition of a mass of chickpeas;
- lunch — vegetable soup (with a small amount of chickpeas), chicken, salad, bread, fruit drink;
- afternoon snack — fruit;
- dinner — fish, salad (without chickpeas) and kefir.
You can use the mass no more than twice a day and this should be done in the morning.
As for unloading, everything is simple. It is necessary to cook a soup of chickpeas, pumpkin, onions and a lot of greens and eat it during the day. In addition, you can drink green and herbal tea, unsweetened compotes and water.
Recipes for health and a beautiful figure
Weight loss will be slower, but still effective, if you simply add chickpea dishes to the menu. The recipes are quite varied, so you can easily find a dish to your taste. Here are some easy recipes.
Soak a glass of chickpeas overnight in water, then boil. Bake the red pepper in the oven for 15 minutes, then peel and remove the seeds. Boil the chicken breast with the addition of herbs and cut into small pieces. Cut half an avocado into small cubes. Mix all ingredients and season with olive oil.
- Chickpea and carrot cutlets
250 g of pre-soaked chickpeas scroll through a meat grinder. Chop the onion and two cloves of garlic very finely, grate the carrot on a fine grater. Mix all the vegetables, add two tablespoons of lemon juice, a spoonful of soy sauce, a little sugar and nutmeg, two tablespoons of flour. Form cutlets from the minced meat and fry or bake in the oven.
- Lean candies
Mix one and a half cups of cooked chickpeas with three tablespoons of honey, vanilla and three tablespoons of nut or peanut butter. Puree with a blender. Grate two tablespoons of dark chocolate and add to the chickpea mixture, mix everything. Roll the mass into balls and put them in the freezer for an hour. Melt 200 g of chocolate and dip each ball in chocolate. Insert toothpicks into the candy and place in a colander to set the chocolate.
As you can see, there are recipes for both sweet and savory legume dishes. Try different options, choose what you like best. And if you want to become slimmer, remember that losing weight with chickpeas is very satisfying, simple and tasty.