Benefits of vegetables prevent disease

When grain legumes
Frequent consumption of vegetables, such as chickpeas, lentils and beans, prevents cardiovascular disease, colon cancer, diabetes, hemorrhoids and diverticulosis. This is his interesting nutritional profile.

• caloric intake.
Between 280 and 400 calories per 100 grams. Soybean and lupine are the most energy.

• Protein.
The protein content of dried vegetables, 20 to 25 grams per 100 - sometimes exceeds that of meat, but it's proteins are nutritionally higher quality. Rich in amino acid licina, legumes are deficient in methionine, an essential amino acid that if sulfur is abundant in cereals. That's why. The combination of legumes and cereals increases the quality of the protein intake: for example, a serving of peas with rice equivalent to a medium steak.

• Carbohydrates.
Their proportion ranges from 26% to 60% of soya bean, largely in the form of starch. The skin or skin of vegetables is generous in fiber-cellulose, hemicellulose and pectin. Hence, their intake promotes intestinal mobility and avoid constipation, as well as increased cholesterol.

The so-called soluble fiber is transformed into a gel that absorbs water and increases the volume of faeces, apart from capturing the cholesterol and bile acids in bowel, which prevents its absorption. The other type of fiber, insoluole, has a greater effect as a laxative and regulator of the intestines, increasing the speed of intestinal transit.

On the other hand, the glycemic index of vegetables is low and therefore did not shoot the blood glucose. This makes them a food suitable for diabetics. In addition, the legume produces feelings of satiety, which helps to control weight.

• Fat.
Legumes are poor in unsaturated fat or healthy, which ranges from 1 to 6%, except lupins (15%) and soybeans (20%). Among its fatty acids beneficial to health include oleic, the linoteico and alpha-linoleic.

• Vitamins and minerals.
They are a good source of vitamins B and have a notable contribution of calcium, zinc, potassium, phosphorus and magnesium. All vegetables contain two to three times more iron that came, but iron is a "non-heme" worst absorption of the animal. How to use it is combined with peppers, tomatoes and citrus, which carry the vitamin C needed for the takeover.

• Fitiquímicos.
The vegetables are rich in saponins, isoflavones and filatos, plant compounds very beneficial for health.