Characteristics of urad gave, nutritional value and features of the chemical composition. Benefits for the human body and possible negative effects, culinary uses, recipes for making black lentils.
Urad dal is a whole black lentil or dishes made from it. Other names are black or urad beans, minapa Pappu, black gram, Punjabi. The beans are in elongated convex pods, 4-10 pieces each. The shape is almost square, with a width of 4-4.5 mm, the surface is smooth, black and rarely dark green. Under the thick husk there is a milky kernel. Raw taste - mealy-earthy, insipid; when chewing, milky juice is released. This product is popular in the national cuisines of the peoples of India, Nepal, Pakistan, Iran and some African tribes.
Composition and calorie content of black lentils
It should be noted that the name "black gram" refers to unbroken and unpeeled beans of this variety. After peeling and grinding, the name “white lentils” is used and the chemical composition of the product changes. In particular, after peeling, the amino acid content is minimal.
The calorie content of black lentils urad gave - 390 kcal per 100 g, of which:
- Protein - 24 g;
- Fat - 6 g;
- Carbohydrates - 60 g;
- Dietary fiber - up to 9 g.
Among the vitamins prevail: group B - thiamine, riboflavin, choline, pantothenic acid, pyridoxine. The content of ascorbic acid and niacin equivalent can be noted.
Minerals per 100 g:
- Calcium - 138-154 mg;
- Phosphorus - 385 mg;
- Iron - 7, 57-9, 1 mg.
Also in the composition of black lentils, urad gave a significant amount of potassium, magnesium, manganese, copper, zinc, biotin, isoflavones, anthocyanins.
Amino acids per 100 g:
- Indispensable - 9-10 mg;
- Replaceable - 14, 1-15, 6 g.
The most essential acids are isoleucine, leucine, lysine and phenylalanine; among the nonessential - arginine and glycine.
Black gram porridge on water is an ideal replenishment of the energy reserve for athletes and people engaged in physical labor. In the finished porridge, nutrients are transformed slightly.
Persons constantly experiencing increased physical activity need to restore protein loss. For this, the body produces creatinine, and for its stable synthesis, 3 amino acids are needed - methionine, arginine and glycine. Despite the fact that the body synthesizes these compounds on its own, with a highly active lifestyle, the consumption is more than is required to maintain shape. Boiled black lentils have a high total amount of these substances - 1, 14 g / 100 g.
A portion of 150-200 g will help a bodybuilder to form biceps of the desired volume, without including artificial drugs in their diet. This amount of porridge provides 90% of the body's need for folic acid and iron.
The benefits of black lentils
Dishes made with black gram improve the ability to memorize, accelerate nerve-impulse conduction, help restore mental balance, and support working capacity. The introduction of urad into the daily menu 3-4 times a week increases the body's defenses and helps to recover faster during the epidemic season if they fall ill.
Due to the high content of dietary fiber, black lentils have cleansing properties, removes accumulated toxins and toxins, and their use is a prophylaxis against rectal cancer. Isoflavones, which persist even after heat treatment, stop the production of atypical cells, prevent the development of breast cancer and the reproductive system; and anthocyanins have an antioxidant effect, remove radionuclides. It is recommended to give dishes with this ingredient to patients during chemotherapy and radiotherapy courses.
You can stick to a weight loss diet using recipes with black lentils for 2-4 weeks. There will be no deficiency of nutrients.
Raw black lentils are much more beneficial. Traditional healers use beans:
- Against emotional instability, insomnia, hysteria or nervous exhaustion. It was believed that with the help of a medicine with this product, you can reduce the number and severity of attacks in schizophrenia.
- Normalization of blood glucose levels in type 2 diabetes mellitus - insulin-free.
- For the restoration of strength and condition of persons suffering from malnutrition for a long time.
- To strengthen the digestive system.
- For the treatment of chronic diarrhea, dyspepsia, dysentery.
- To improve joint mobility, restore range of motion, increase the strength of cartilage and bone tissue.
- With rheumatism caused by complications of acute respiratory viral infections, or other diseases in which prolonged intoxication occurred due to high temperature.
Grated bean flour is used externally to treat dermatological diseases, scuffs and pressure sores. A chatterbox is made from it, which is applied to problem areas in the form of poultices or compresses. Introduction into face masks restores the quality of the epidermis and prevents early formation of wrinkles, and into hair formulations it accelerates their growth and stops the formation of dandruff.
