CHEMICAL COMPOSITION AND NUTRITIONAL ANALYSIS

Nutritional value and chemical composition "Chickpeas (chickpeas)".

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Energy value Chickpeas (chickpeas) is 309 kcal.

Main source: Skurikhin I.M. etc. Chemical composition food products. .

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the My Healthy Diet app.

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Nutritional value

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NUTRIENT BALANCE

Most foods may not contain the full range of vitamins and minerals. Therefore, it is important to eat a variety of foods to meet the body's needs for vitamins and minerals.

Product calorie analysis

SHARE OF BZHU IN CALORIES

Ratio of proteins, fats and carbohydrates:

Knowing the contribution of proteins, fats and carbohydrates to calorie content, you can understand how well a product or diet meets the standards of a healthy diet or the requirements of a certain diet. For example, the US and Russian Departments of Health recommend 10-12% of calories come from protein, 30% from fat and 58-60% from carbohydrates. The Atkins diet recommends low carbohydrate intake, although other diets focus on low fat intake.

If more energy is expended than it is received, the body begins to use up fat reserves, and body weight decreases.

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DATE FOR ACHIEVEMENT OF THE GOAL

USEFUL PROPERTIES OF CHICKPEAS (CHICKPEAS)

Chickpeas (chickpeas) rich in vitamins and minerals such as: vitamin B2 - 11.8%, choline - 19%, vitamin B5 - 31.8%, vitamin B6 - 26.8%, vitamin B9 - 139.3%, potassium - 38.7 %, calcium - 19.3%, silicon - 306.7%, magnesium - 31.5%, phosphorus - 55.5%, iron - 14.4%, cobalt - 95%, manganese - 107%, copper - 66 %, molybdenum - 86%, selenium - 51.8%, zinc - 23.8%

What are the benefits of Chickpeas?

• Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
• Kholin is part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, and acts as a lipotropic factor.
• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin B9 as a coenzyme they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to disruption of the synthesis of nucleic acids and proteins, resulting in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient folate intake during pregnancy is one of the causes of prematurity, malnutrition, and congenital deformities and child development disorders. A strong relationship has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Calcium is the main component of our bones, acts as a regulator of the nervous system, and is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower limbs, increases the risk of developing osteoporosis.
• Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Manganese participates in the formation of bone and connective tissue, is part of enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; necessary for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by slower growth, disturbances in the reproductive system, increased fragility of bone tissue, and disturbances in carbohydrate and lipid metabolism.
• Copper is part of enzymes that have redox activity and are involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing oxygen to the tissues of the human body. Deficiency is manifested by disturbances in the formation cardiovascular system and skeleton, the development of connective tissue dysplasia.
• Molybdenum is a cofactor for many enzymes that ensure the metabolism of sulfur-containing amino acids, purines and pyrimidines.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Zinc is part of more than 300 enzymes, participates in the processes of synthesis and breakdown of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Research recent years The ability of high doses of zinc to disrupt the absorption of copper and thereby contribute to the development of anemia has been revealed.

A complete guide to the most healthy products You can see in the appendix - a set of properties of a food product, the presence of which satisfies a person’s physiological needs for the necessary substances and energy.

Vitamins, organic substances required in small quantities in the diet of both humans and most vertebrates. Vitamin synthesis is usually carried out by plants, not animals. Daily Need per person in vitamins is only a few milligrams or micrograms. Unlike inorganic substances Vitamins are destroyed by extreme heat. Many vitamins are unstable and are “lost” during cooking or food processing.

Protein (aka protein) has the best karma among the trinity “proteins-fats-carbohydrates”. Any healthy dieter tries to eat food with a minimum amount of fat and simple carbohydrates and a maximum protein content. However, in order to consume a lot of protein, you don’t have to eat something alive.

Zozhnik has collected ten protein-rich foods that you should especially pay attention to if you have set out on a pleasant path healthy image life.

1. Quinoa

A type of grain crop that is poorly distributed in our area solely because it grows mainly in South America, and therefore reaches us in a considerably more expensive form (about 250 rubles per 350-gram pack). However, now it is easy to buy this cereal in almost any chain supermarket like OK.

Quinoa contains more protein than any other grain on our planet: on average about 16 grams per 100 g - about the same as meat, and some varieties contain more than 20 grams of protein. As they say in TV stores on the couch: but that’s not all.

The amino acid composition of protein in quinoa is balanced and close to the composition of milk protein, and the number of amino acids (protein components) is up to 20 types.

Young soybeans are a storehouse of not only protein, but also iron, calcium, zinc, vitamins A and B and simply fiber. Edamame is most appreciated and devoured in Japan. They go there as a snack for beer. Meanwhile, they are quite suitable for the main course. The protein content there is 11 grams per 100 g.

3. Chia

Chia seeds, also known as “Spanish sage,” are eaten in Mexico, the USA, and recently they are chewed a little in Russia. It is the seeds of this alpine plant that are eaten. They are loved by health professionals for their fantastic protein content (20 grams per 100 g), antioxidants, linoleic and other Omega-3 fatty acids and fiber.

Vegetarians also fell in love with them due to their rich amounts of calcium; 100 g of seeds contain 631 mg of calcium, 2 times more than a glass of milk.

4. Lentils

“The rye is rye, the oats are oats, the lentils are lentils,” the classics used to say. Lentils can be described in other, larger literary forms - this is such a well-deserved plant, because 100 grams of this product contains about 24 grams of protein.

You will be surprised that most of the world's lentil production and about a third of the world's lentil production occurs in Canada. We were surprised.

5. Greek yogurt

Aka “dahi”, aka “tzahi” - “a type of filtered yogurt to remove whey, which gives a medium consistency between yogurt and cheese.” It has become widespread due to its low content of fats and carbohydrates, but its high content of proteins (in some varieties it exceeds 30 grams per hundred) and, of course, excellent taste.

6. Tempe

The Indonesian word “tempe” was not translated in any special way and was simply borrowed. Tempeh is, roughly speaking, briquettes made from soybeans. Here's how the recipe is described on Wikipedia: The soybeans are softened, then opened or peeled, and cooked, but not until cooked. An acidifier (usually vinegar) and a starter containing a fungal culture can then be added Rhizopus oligosporus. The beans are spread out in a thin layer and fermented for 24 hours at a temperature of about 30°C.

At a rate of about 18-19 grams of protein per 100 grams of bar, there are many healthy polyunsaturated fatty acids.

7. Seitan

This is a dish or product that is not always easy to distinguish from meat, and it is made from wheat protein.

100 grams of seitan contains about 40 grams of carbohydrates, 25 grams of protein and 1 gram of fat, which is a serious hit in the healthy environment.

8. Peanut butter

Favorite girlfriend of a mass bodybuilder. It contains as much as 50 grams of fat, so it is not suitable for everyone, but this fat is healthy, there are only about 10 grams of saturated fat per hundred. But there is a lot of protein - 25 grams. Overall, peanut butter is perfect for dessert if you're on a calorie budget.

If you suddenly find yourself without money in an unfamiliar city, a jar of peanut butter and a loaf of bread can feed you for about a week.

9. Chickpeas

Chickpeas (aka chickpeas, lamb peas, shish, bladderwrack, nakhat) are generally advanced peas. You can make pilaf with it, grind it into hummus, make falafel, or simply boil it and eat it as a side dish or main dish. It contains 19 grams of protein per 100 grams, which is more than doctor's sausage. Not to mention how much healthier chickpeas are.

Chickpeas are healthy, high in protein dietary product. It belongs to the legume family. Another name for chickpeas is lamb's peas or Turkish peas, since the grains of this crop look like a lamb's head with a small beak. Chickpeas grow in Asian countries, India, Eastern Europe, Africa, Mediterranean countries.

The benefits of chickpeas for human health are enormous, since this product contains all the essential amino acids, many vitamins and valuable microelements. Turkish peas contain isoflavones - natural components that help retain moisture in the skin, so for women this legume is a source of youth and beauty. Chickpeas can be consumed raw (sprouted), boiled and baked. There are many recipes for desserts made from chickpea flour that can be consumed by people watching their figure.

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Compound

Nutritional value of chickpeas (per 100 grams of raw product): proteins - 20.5 grams; fats - 4.25 grams; carbohydrates - 45.9 grams. Calorie content - 362 kcal in 100 grams of raw chickpeas.

Chemical composition of chickpeas.

Vitamins and minerals	Content in the product (mg per 100 grams of raw chickpeas)	% of daily value for an adult in 100 grams of chickpeas
Vitamin A	14 mcg	1,6
Vitamin B1	0,55	40
Vitamin B2	0,23	16,5
Vitamin B3	1,6	10
Vitamin B4	99,5	20
Vitamin B5	1,8	32
Vitamin B6	0,45	41
Vitamin B9	550 mcg	140
Beta carotene	40.5 mcg	1
Vitamin E	0,9	5,8
Vitamin C	4,5	4,8
Vitamin K	9.3 mcg	7,9
Potassium	720	15,9
Phosphorus	255	38
Calcium	58	6
Magnesium	80	20,5
Manganese	21	920
Sodium	24,3	2
Iron	4,5	43,4
Zinc	2,6	25
Copper	0,6	72,5
Silicon	90	305
Sulfur	200	20
Chlorine	50,55	2,3
Iodine	3.5 mcg	2,5
Selenium	30 mcg	52



The benefits of chickpeas

Chickpeas have various beneficial properties:

• Strengthens the hematopoietic system.
• Helps remove cholesterol from human blood.
• Prevents the development of blood diseases.
• Prevents the formation of malignant tumors and cancer cells.
• Hinders development diabetes mellitus, normalizing sugar levels in human blood.
• Promotes better absorption of food and helps digest it faster.
• Cleanses the intestines of toxins and waste.
• Helps maintain youthful and beautiful skin.
• Strengthens nervous system and improves brain activity.
• Charges the human body with vital energy.
• Fights excess weight and promotes muscle gain.
• Has an anti-inflammatory effect.
• Improves visual acuity.
• Helps strengthen human immunity.
• Chickpea flour is actively used in medicine and cosmetology, especially in Eastern countries.
• Helps improve male potency, normalizes functioning reproductive system in women.



Chickpeas should be included in the diet of people who have given up meat and become vegetarians, since animal protein that does not enter the body should be replaced with vegetable protein.



Harm

Contraindications to the use of Turkish peas are individual intolerance to the product, the period of breastfeeding, peptic ulcer, cystitis, pancreatitis, gout. However, eating lamb peas in minimal quantities will not harm a person in any way.



How to properly consume legumes?

To avoid excessive gas formation after eating lamb peas, you need to cook and eat it correctly:

• Pre-soak the chickpeas in water overnight or for 6-8 hours.
• When preparing dishes from chickpeas, it is necessary to add herbs and spices that prevent flatulence: rosemary, cumin, black pepper, turmeric, coriander, marjoram, bay leaf, ginger.
• Do not drink chickpeas with water within 40 minutes after eating.



Germination

Turkish peas can be sprouted, in this case nutritional value product increases significantly, and the benefits to the body increase:

• Rinse the chickpeas thoroughly under running water, soak in the proportions of 1 part cereal to 3 parts water.
• After 4-5 hours, rinse the lamb peas again, then add fresh water.
• After 10 hours, repeat the previous manipulations, but reduce the amount of water by 2 times.
• Cover the container with beans with damp gauze and leave for 5-6 hours.
• You need to make sure that the chickpeas do not dry out and periodically rinse them until sprouted grains appear (the optimal length is 2 - 2.5 mm).

Sprouted chickpeas should be stored in the refrigerator for no more than 2 days. Such grains are added to vegetable salads, cocktails and various cereals from other cereal plants. A side dish made from lamb pea sprouts is easier for the human body to digest.



Recipes

Chickpeas can be baked, desserts and sweet pastries based on lamb pea flour, side dishes, soups, hummus, and salads can be prepared.

1. Healthy chickpea flour cookies.

Ingredients:

• Chickpea flour - 100 grams;
• Prunes - 30 grams;
• Dried apricots - 30 grams;
• Cocoa - 1 tablespoon;
• Peanuts, almonds, sesame seeds, coconut flakes, flax seeds - optional.

You should first wash the dried fruits and pour boiling water for 20 minutes. Then you need to beat them in a blender until smooth, add flour, cocoa and nuts. Mix everything thoroughly, scoop up the viscous mass with a spoon and place on a parchment-lined baking sheet. If you need soft cookies, bake for 15 minutes at 190 degrees, if crispy, bake for 25-30 minutes at 190 degrees, depending on the oven.



To prepare hummus you will need:

• Lamb peas - 350 grams;
• White sesame or ready-made tahini paste - 170 grams;
• Olive oil - 1 tablespoon;
• Garlic - 2 cloves;
• Salt, pepper, other spices - to taste.

Pre-soak the beans overnight. In the morning, cook the chickpeas: cooking time is about 40 minutes. The water should not be thrown away after cooking. Puree the chickpeas using an immersion blender, adding water until creamy. If there is no ready-made paste, you should beat the sesame seeds with a blender until you obtain a paste-like consistency. Combine sesame seeds and chickpea puree, add olive oil and other spices. Can be eaten spread on bread or served as a separate dish.



3. Low calorie cake.

You need to take:

• Concentrated milk without sugar or regular condensed milk - 1 can;
• Chickpeas - 100 grams;
• Chicken proteins - 2 pcs;
• Creamy cottage cheese - 200 grams;
• Banana - 2 pcs.

You need to soak the peas overnight, and in the morning boil them and blend them in a blender. Mix puree with condensed milk, add egg whites, stir. Place the resulting mixture in a mold and bake in the oven at 180 degrees for about 30 minutes. The finished pie must be cooled and cut into two layers. Prepare the cream by mashing the banana until puree and mixing it with cottage cheese. Coat chickpea cakes with curd cream. The cake can be decorated with chocolate, fruit or sprinkled with cocoa.

We conducted a small study, the results of which will be useful to know for those who play sports, vegetarians, and anyone who is simply trying to stick to a healthy diet and wants to diversify their diet.

Finding the perfect protein source

Is it worth talking about how important protein is for the human body? It participates in the formation of enzymes, hormones, is part of the blood, is the structural material of our tissues and cells, and it is the protein that makes up antibodies that prevent the proliferation of viruses in our body and form immunity. Therefore, it is very important that our nutrition is of high quality, balanced with sufficient protein and the correct proportions of amino acids.

Proteins consist of amino acids, which in turn are replaceable and essential. A complete protein is one that contains all the essential amino acids, that is, those that our body cannot produce on its own.

An ideal protein is a ratio of essential amino acids that allows the body to renew all internal structures without problems.

Sources of animal protein for humans are all types of meat, fish, seafood, eggs, low-fat cheese, cottage cheese and other dairy products. Sources of plant protein include whole grain cereals, nuts, tofu and legumes. Legumes contain 2 times more protein than cereals, they are also highly digestible (80%) and are characterized by the best amino acid composition among all plant products.

Many people believe that most animal products have a complete amino acid profile, but plant foods very often have a deficiency in one or another amino acid and cannot be the main source of protein. But is this true?

Chickpeas VS Chicken

For comparison, we took chicken breast as an animal protein, and chickpeas as a vegetable protein.

Round 1: KBJU

First of all, let’s compare the main nutrients and calorie content per 100 grams of raw product:

To balance the BJU per meal, you can add fiber and carbohydrates to the chicken, for example in the form fresh vegetables and side dish.

It’s enough to make a salad from chickpeas and season it olive oil to compensate for low fat intake.

As we can see, in terms of the amount of protein per 100 grams, chickpeas are not inferior to chicken. However, please note that 100 grams of raw chickpeas is a fairly large portion when cooked, so you shouldn’t be afraid of such an amount of carbohydrates, while at the same time be happy about the almost identical amount of protein :) In any case, the sources of both, there should be several.

Round 2. Amino acid profile

Now let’s compare the amino acid composition per 100 g of raw product. The table shows all the essential amino acids.

We see all essential amino acids are present in both products. Some to a greater extent, some to a lesser extent. This confirms that plant foods, just like animal foods, can have a complete amino acid profile.

But do not forget that in order for our body not to experience a deficiency in any amino acid, during the day we need to try to eat protein from different sources. It doesn’t matter whether you are a meat eater or a vegetarian.

Round 3. Vitamins and minerals

Vitamin and mineral composition per 100 g finished product:

As we can see from the table, chickpeas are largely ahead of chicken in a number of vitamins and minerals.

However, the most controversial issue is vitamin B12 in a plant-based diet.

Indeed, almost all sources of vitamin B12 are of animal origin. If you avoid animal products, you may become B12 deficient without proper supplementation. Therefore, if you are a vegan, you should take it additionally. In plant sources, this vitamin can be found in seaweed and tofu.

Conclusion

Whether to eat meat or not is everyone's choice. More and more various studies indicate that it is necessary, if not eliminate, then at least reduce the amount of animal protein in the diet in order to reduce potential carcinogenic risks.

This can be discussed a lot, but in our comparison we wanted to show that there is no need to focus on meat as the only source squirrel. Add different types of protein to your diet and don't be afraid to experiment. And if you love meat, then try to choose high-quality farm products.

Vegetable protein is a complete protein, but with the right combination of products. They can completely replace meat for both vegetarians and athletes who need to properly maintain their training activity.

And if you are thinking about vegetarianism, then there is no need to be afraid that you will not have enough protein and other useful substances. Why not try an experiment? Try it, it's a very interesting experience. You will notice that your taste buds begin to perceive the taste of your usual food differently, and you will discover many new products and dishes that you would not have even thought of before. Strive to form an opinion based on your own experience and feelings.

Chickpeas are rich in vitamins A, B1, PP, and beta carotene. It contains a lot of zinc, selenium, molybdenum, copper, manganese, cobalt, iodine, iron, phosphorus, chlorine, magnesium, sodium, calcium, silicon and potassium.

The calorie content of boiled chickpeas per 100 grams is 308.8 kcal. In 100 g of product:

• 20.2 g protein;
• 4.23 g fat;
• 46.3 g carbohydrates.

For cooking delicious dish with boiled chickpeas you will need 200 g of chickpeas, 1 pc. onions, 4 cloves of garlic, half a bunch of fresh herbs, water, vegetable oil.

Boiled chickpeas recipe:

• chickpeas are soaked overnight in water. Soaked peas are boiled in well-salted water;
• garlic and onions are peeled and finely chopped;
• in a heated frying pan with vegetable oil fry garlic and onions;
• chickpeas are mixed with fried vegetables;
• well-washed fresh herbs are finely chopped and mixed with boiled peas;
• The dish is served warm.

Calorie content of fried chickpeas per 100 grams

Calorie content of fried chickpeas per 100 grams is 525 kcal. Per 100 gram serving:

• 13 g protein;
• 31 g fat;
• 43 g carbohydrates.

Cooking steps:

• chickpeas are soaked in cold water overnight, boiled in clean water over low heat for an hour;
• boiled chickpeas are dried and fried in a frying pan with a large amount of vegetable oil;
• to remove excess fat, dip the fried peas with a paper towel;
• The dish is salted, peppered and seasoned with spices.

Benefits of chickpeas

The benefits of chickpeas are quite great and are as follows:

• With regular consumption of chickpeas, cholesterol levels in the blood decrease;
• due to the presence of the natural hepatoprotector methionine, the product ensures the prevention of liver diseases;
• with regular consumption of peas, it turns out beneficial influence on the condition of bone tissue;
• chickpeas activate the body’s immune functions, accelerate mental activity, and are necessary for the prevention of cancer;
• insoluble fiber in the product is useful for normalizing the gastrointestinal tract, as well as for cleansing the body of toxins;
• V folk medicine ointments and infusions from chickpeas are used to treat burns;
• Vitamin A in the product is necessary to maintain eye health;
• Including chickpeas in your diet will help normalize intraocular pressure.

Harm of chickpeas

Contraindications to eating chickpeas are:

• individual intolerance to the product, in which chickpeas provoke severe gas formation in the intestines;

• Chickpea seeds are contraindicated for diseases of the genitourinary system due to their irritating effect;
• Chickpeas should be avoided during exacerbations of kidney disease, inflammatory processes intestines, stomach, gout.