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Foods that can replace beans

Foods that can replace beans

Beans are one of the main foods consumed by Brazilians. No wonder, it is rich in essential nutrients such as vitamins (most of complex B), iron, calcium, zinc, magnesium, which are present in amounts that can replace animal products, according to nutritionist Andréa Marim , a specialist in clinical nutrition.

In addition, mixing rice and beans brings a combination that unites all the essential amino acids, that is, those that we do not produce in our body and need to obtain in food, as reminds Nutrologist Sandra Lúcia Fernandes , of the Brazilian Association of Nutrology (ABRAN).

Although it is a very popular food in Brazil and contains many nutrients, it is true that the price of beans is not the most inviting. That's why we've selected a list of foods with high nutritional potential so you have other options to take home without neglecting your health.

Bean-Like Food

Chickpea - Photo: Getty Images

Legumes are among the food choices that can replace beans. Chickpea is a fiber-rich food, tryptophan, a substance that increases the production of serotonin. In addition, just like beans, the chickpeas are rich in iron.

Lentil is also a good choice to substitute beans between legumes. it is composed of complex carbohydrates, fibers, calcium, folic acid, vitamin B6, magnesium, iron, and tryptophan. However, the nutrologist Sandra Fernandes recalls that mixing these other legumes with rice does not bring a protein wedding as complete as

Bean Nutrient Food

In addition to legumes, there are other food options that may resemble bean in relation to nutrients.

Pot with cereals - Photo Iron is one of the key nutrients of beans, and can be found in some strategic foods: "egg yolks, cereals, lentils, spinach, meats, fish, and green vegetables", Getty Images

list reminds functional nutritionist Regina Moraes Teixeira, specialist in dietary reeducation.

Iron is very important for the formation of hemoglobin, a substance that gives the reddish coloration to red blood cells and helps in cell transport s and oxygen throughout the body, causing the whole organism to function properly. Its absence is the main cause of anemia.

Sliced ​​Mushrooms - Photo: Getty Images

Vegetable Proteins

Vegetable proteins are not found only in rice and beans. Soybeans and their derivatives, oilseeds (such as peanuts, sesame and nuts), whole grains (such as quinoa and oats), vegetables (such as broccoli, dark green vegetables, avocados, coconuts, potatoes), seaweed and mushrooms are some examples of food which contains proteins.

"Mushrooms have an amount of protein and nutrients that can be compared to those of meat and milk," says nutritionist Andréa. Some algae may have twice as much protein as some cuts of meat, such as nori algae.

These proteins are important for the formation of the body, since they serve as raw material for the construction of all structures of the body.

Peanuts with high fiber foods - Photo: Getty Images

Fibers

Vegetable foods are high in fiber. "Fruits with bagasse, vegetables, legumes, flours (such as flaxseed, green bananas, etc.), chia, quinoa are the main examples", writes Regina Teixeira.

Fiber helps to improve intestinal transit and also slows down digestion of sugar and cholesterol in foods, helping in the prevention of diseases like diabetes and high cholesterol. In addition, they help to have more satiety

Brown rice - Photo: Getty Images

Zinc

There are several foods that contain as much or more zinc than beans: oysters, shrimp, beef, chicken and fish, liver are some of them.

Zinc acts on several fronts in the human body: "It collaborates for the production of hair and also for the production of hair. in the defense of the body, since leukocytes need this mineral, "explains Nutrologist Sandra.

Several types of oil seeds - Photo: Getty Images

Magnesium

Magnesium is present in several foods such as nuts, seeds linseed, banana, avocado, dried fig, corn, whole grains, cocoa, soy and artichoke. But according to nutritionist Regina, the richest in this nutrient and they even surpass the beans are pumpkin seeds and sunflower and dried fruits.

Magnesium is an important nutrient for muscle contraction and relaxation, production and

Folic acid (vitamin B9)

Folic acid is present in a variety of animal and vegetable foods.

Pot with broccoli - Photo: Getty Images

Folic acid The highlights are dark green vegetables such as spinach and broccoli, walnuts and liver meat.

Vitamin B9 is very important in pregnancy, as it prevents malformations of the fetal neural tube, especially when consumed in the first trimester . "Folic acid is also extremely important for the formation of DNA and RNA, genetic formation that serves as the production of new cells and the formation of red blood cells," says Regina.


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