Erbsen zählen zu den wertvollen Hülsenfrüchten der Frühlingszeit, die nicht nur durch ihren Reichtum an B-Vitaminen, Vitamin K sowie essenziellen Mineralstoffen wie Magnesium, Eisen und Zink überzeugen, sondern auch durch ihren Gehalt an pflanzlichen Bioaktivstoffen. Besonders hervorzuheben sind hier die Karotinoide Lutein und Zeaxanthin, die eine schützende Wirkung auf die Netzhaut ausüben und altersbedingter Makuladegeneration vorbeugen können, während sie gleichzeitig die Sehschärfe bei schlechten Lichtverhältnissen verbessern. Darüber hinaus weist der Phytosterolgehalt – insbesondere das enthaltene Kumestrol – in epidemiologischen und experimentellen Studien antikanzerogene Eigenschaften auf, insbesondere im Hinblick auf die Hemmung des Wachstums von Magenkrebszellen.
Der regelmäßige Verzehr von Erbsen kann aufgrund des Gehalts an löslichen Ballaststoffen zur Senkung des LDL-Cholesterinspiegels beitragen und liefert gleichzeitig hochwertiges pflanzliches Eiweiß, was sie zu einer idealen Proteinquelle für vegane und vegetarische Ernährungsweisen macht. Die Kombination aus niedrigem Kaloriengehalt und hohem Sättigungswert macht Erbsen zudem zu einer empfehlenswerten Komponente für eine gewichtsbewusste Ernährung.
Peanut varieties
Its size, shape and colour determine the variety of peanut. Due to the presence of parchment fibres in the seeds, we distinguish two groups: sugar seed peanut, which is characterized by its lack, so that it can be consumed in its entirety when seeds are not yet mature and mature; peanut peanut with a parchment liner, only its seeds that can be dried are consumed.
The properties of peas
Green beans contain a lot of antioxidants and anti-inflammatory compounds that support health, about 30 milligrams of ALA in a glass of green beans. Because they are a good source of both protein and active dietary fiber, including heart disease and type 2 diabetes, studies have shown that green bean is a reliable source of omega-3 fatty acids in the form of alpha-linolenic acid (A). In one glass of greens, you can expect about 30 mg of ALA to work. Because greens are good sources of both proteins as well as activated dietary fibre, they regulate the digestion of the blood and the growth of the grains.
Peanut butter
Peanut is a low-calorie protein product with a high amino acid profile that reduces muscle breakdown after exercise. A 2015 study published in the Journal of the International Society of Sports Nutrition confirmed that peanut protein increases muscle density. The source of this increase is likely to be a high amount of l-arginine in pea protein, which is found in higher concentrations than other protein products. A study by the Department of Nutritional Sciences at the University of Toronto found that the effects of peanut proteins on blood glucose levels and appetite in healthy young men's blood increased.
How do you cook peas?
Cooking has adverse effects on water-soluble vitamins (e.g. B and C) and polyphenols, so it is recommended to consume raw vegetables. However, if you decide to cook peas, keep in mind a few important principles. The guidelines below will ensure the least loss of nutrients during the process: the minimum required heat exposure, the minimum cooking time required, the minimal contact of the food surface with the cooking fluid.
