Sprouted beans are rich in biologically active substances and mineral components, like all legumes, they rejuvenate the body, maintain well-being and slow down old age. However, you should remember not only the beneficial properties of the sprouted product, but also the harmful ones.
We will tell you what and how to sprout beans at home for a healthy diet for men and women, we will give the chemical composition, and some popular recipes.
Beans are sprouted by soaking for a long time, after which small spicy and sweetish sprouts are formed. It turns out that we eat sprouts - small plants . They contain not only nutrients, but also antinutrients. They prevent the absorption of beneficial substances in the body.
What types of beans can be sprouted?:
- Azuki corner;
- green Indian Mash;
- black;
- mung;
- pinto.
And we can’t help but mention peas, chickpeas, and lentils. Red and white beans are not included in this list because they can cause severe poisoning. There are debates about the benefits and harms of white beans, but they do not interfere with the sale of Korean-style sprouted beans in the markets. And no cases of poisoning from this spicy product have yet been observed.
The effect of sprouts on the body
Note! Legumes contain phytic acid. In large doses, it is the culprit of gastrointestinal irritation, promotes the removal of useful minerals from the body, interferes with their absorption, causes osteoporosis, bloating, and gas formation.
Sprouted beans, even in small doses, when eaten daily, deactivate antinutrients - phytic acid and digestive enzyme inhibitors. Thanks to sprouts, our body begins to fully absorb legumes. Digestion is improved by converting complex plant proteins into simple amino acids. In addition, complex sugars that cause bloating and gas formation are decomposed, and aflatoxin, a powerful carcinogen in legumes, is deactivated.
Bean sprouts increase the level of vitamins and minerals in the body:
- groups B and C – by 500%;
- A – by 285%;
- D, E, K – by 150-200%;
- calcium – by 35%;
- iron – by 40%;
- phosphorus – by 55-56%;
- magnesium and zinc – by 30%;
- Rutin (antioxidant) 10 times.
There is a change in nutritional value: protein increases by 30%, carbohydrates decrease by 15%, which is necessary not only to stabilize blood sugar, but also for healthy people to feel good. It has been established that sprouted legumes provide the enzymes necessary for the smooth operation of the food digestion system, since the number of enzymes increases 100 times.
Why are beans bitter?
Most types of beans in their raw form contain a toxic substance, the glycoside phaseolunatin, which contains hydrocyanic acid, which is dangerous for the intestines. Added to this is the effect of oligosaccharides - special sugars that the human body does not digest, which causes bloating and poor digestion. Due to these components in its composition, beans acquire a “warning” bitterness, which, as it were, reminds a person of danger. The green, newly ripened pods of the plant are the most toxic.
Beans of any kind should not be consumed raw. If you forget and feel bitter, remember why the plant is bitter! Its toxicity in fresh form is beyond doubt.
But it turns out that not everything is so bad. And well-dried, fairly fresh beans are perfect for consumption, subject to heat treatment.
Chemical composition
100 g of sprouted beans contains:
- 30 kcal;
- proteins – 1.5 g;
- fat – 0.1 g;
- carbohydrates – 1.8 g;
- water – 12 g.
If we talk about chemical microelements, sprouts replenish our body with iron, zinc, copper and manganese. And also macroelements: potassium, magnesium, calcium, phosphorus, sodium. And amino acids: leucine, valine, lysine, arginine, methionine, threonine, alanine (more than 15 of them).
Diseases and pests of beans
At home, diseases and pests are not harmful to plants if the windows are covered with mosquito nets and the seeds and soil have been disinfected during preparation. But there are situations when gray rot forms on the bean trunk near the roots, or when overwatering, a fungal disease appears - blackleg. The larvae of various pests, for example, aphids and leaf rollers, can settle on beans.
In such cases, the bushes should be immediately treated with solutions of contact fungicides and insecticides
But when purchasing, pay attention to the volume of the solution. To treat several bushes, you should not purchase a product for preparing 10 or 5 liters of solution
How to germinate
How to quickly germinate beans:
- rinse the raw product in a colander under running cool water;
- soak the beans overnight in a bowl of water so that it covers them completely;
- In the morning, rinse under running water and express the water;
- leave in a colander or place the beans on a tray;
- cover with a paper towel or napkin;
- We wash the product twice a day and cover it again at night.
Good to know! How long do beans grow? The germination process lasts 2-4 days, after which small sprouts will hatch. Many people use beans in this form, others continue to sprout for another 2-3 days so that the sprouts become larger.
Benefits and harms
Positive Impacts
- Ascorbic acid helps strengthen the immune system, prevent and get rid of viral and bacterial diseases, and inflammatory processes.
- Potassium is involved in normalizing the cardiovascular system, improving brain activity, and cleansing the body of harmful ballast.
- Vitamins A and E help rejuvenate, slow down the aging process, accelerate regeneration and renewal of the skin at the cellular level.
All other vitamins and microelements strengthen the walls of blood vessels, prevent strokes and heart attacks, eliminate vitamin deficiency, promote hair and nail growth, quickly restore energy to athletes after training and competitions, and to patients after injuries. To prevent cancer, sprouted beans are included in the menu, as it inhibits the development of cancer cells.
Systematic consumption of sprouts by men will help improve potency and libido, become more resilient and energetic. Potassium in the product prevents heart pathologies.
Among women:
- skin cells are replenished with acids and necessary beneficial components;
- The strength of the hair increases, its shine returns, and the fragility of the ends of the strands stops;
- the body's recovery after menstruation is accelerated;
- edema does not appear in the perinatal period.
Sprouts 3-4 cm long can be used for obesity, hypertension, atherosclerosis, and diabetes.
Negative impacts
Before you grow beans and start consuming them, you need to know about the contraindications for the product. It is harmful to people with special sensitivity - allergies may develop, as well as with chronic gastrointestinal diseases in an acute stage. Large portions of sprouts lead to bloating, gas, and flatulence. Therefore, you need to start with small portions to check the body’s reaction to the product.
About eating with sprouts
They are added to fresh salads with tomatoes, bell peppers, and seasoned with balsamic vinegar, soy and garlic sauce, and olive oil. They also improve the taste of vegetable mixes and stews with mushrooms. They can even be fried and cooked in Korean style.
To add to meat and fish, you can fry 350 g of sprouts in vegetable oil with onions (1 head), then pour in white wine - 0.5 glasses and simmer over low heat for 10 minutes. The dish is decorated with parsley, a slice of cucumber or tomato.
In Korean, the dish is prepared as follows:
- the seedlings are washed under running cool water;
- Place on the bottom of the pan, press down lightly;
- pour water so that it covers the grains by 2-3 mm;
- cook under the lid over high heat for 3 minutes and the same amount over medium heat;
- boiled sprouts are transferred to a colander to remove liquid;
- spices and seasonings are added to warm sprouts to taste, including vinegar and chili pepper;
- if desired, mix with bell pepper or green salad,
Application on the farm
Many gardeners, before planting beans in the ground, germinate them to speed up growth and yield. Traditional medicine also uses sprouts to make medicines: antibacterial, wound-healing, anti-inflammatory, tonic, rejuvenating, anti-cancer.
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What and how to feed beans?
An annual plant will not require additional nutrition if the planting soil is prepared correctly. If the beans begin to lag behind in development or the foliage begins to turn yellow, this means that it is necessary to apply nitrogen fertilizer. Spring is the time for organic or nitrogen mineral fertilizer. Summer and early autumn - potassium and phosphorus must be added to the soil.
It is not recommended to apply manure at home; in these conditions, the best option is to purchase a ready-made balanced solution. After dilution in the proportion specified in the instructions for use, the composition is watered on the moistened soil in pots, and after the moisture is absorbed, watered with warm water.
For vines, in addition to root feeding, you will need to carry out foliar feeding of the plants. To do this, you can mix the solution yourself, but it is better to purchase an industrial balanced composition and spray all parts of the plant and the soil in the pot.
