Do you know if the red bean is one of the most famous peas of the group in the world? Yes, red kidney beans are a great variety of delicious dishes in the world of the mainstream.
red beans commonly consumed when it is actually cooked in the form of dry beans. In Indonesia, dried beans usually cooked into a porridge, soup or mixed vegetables, rice or ice team. Red beans are often cooked as a sweet jam that is used as a filler such bakpau cake, moon cake, cake Moci, Dorayaki cakes, donuts content, and others.
Red bean vegetable food groups classified (legumes) peas, a family with green beans, soybeans, peanuts Tolo, and uci nuts. There are several types of beans, red bean, adzuki (small red bumps) bean and bean (big red bean).
Kidney Beans Nutrition
In addition to a variety of delicious food cooked red beans nutrient content is also very rich. Kidney beans are rich in folic acid, calcium, complex carbohydrates, fiber, and high protein. The content of complex carbohydrates and high in fiber which makes red bean can lower blood cholesterol levels. The level of red beans glycemic index also included a favorable low-diabetics and reduce the risk of diabetes.
Dried red beans are the source of complex carbohydrates, dietary fiber (fiber), vitamin B (especially folic acid and vitamin B6), phosphorus, manganese, iron, thiamin, and protein. Every 100 grams of dried red beans that have been boiled can provide 9 grams of protein or 17 percent of the adequacy of protein daily.
The content of protein and amino acid profiles in 100 grams of red beans (kidney beans) from most of the glutamic acid (1323 mg), aspartic acid (1049 mg), leucine (693 mg), lysine (595 mg), arginine (537 mg) , serine (472 mg), phenylalanine (469 mg), Valine (454 mg), isoleucine (383 mg), proline (368 mg), threonine (365 mg), alanine (364 mg), glycine (339 mg), and others remaining below 300 mg.
Protein content of legumes, including red bean, has long been recognized contribution to the daily food menu. Even the red beans supply the protein needs almost as much meat. Although vegetable proteins contained in the red beans incomplete, due to lack of a complete profile of essential amino acids, but can easily be equipped with a meal of red beans with sereals, dairy products, or a small amount of meat. So, it is not difficult to complete deficiency of protein components (amino acid) found in red beans.
Vitamin Nutrition in folate include beans that can cover the daily needs of 33 percent, 11 percent of thiamin, 10 percent vitamin C, 6 percent of vitamin B6, and others remaining below 3 percent.
Mineralization red beans to cover 24 percent of daily needs minerals manganese, 16 percent of the iron minerals, 14 percent of the minerals phosphorus, 12 percent of the minerals potassium and copper, 11 percent of the mineral magnesium, 7 percent of the mineral zinc, and other Miscellaneous remaining below 3 percent. Mineral content in small red beans (Adzuki bean) more than other types of kidney beans.
Red beans almost free of fat, cholesterol, and sodium. In addition, red beans are very low in calories (only 6 per cent per 100 grams), and low prices. Even the red beans can cover 30 percent of the need for dietary fiber (fiber) and contains 168 mg of Omega-3 fatty acids and 107 mg of Omega-6 fatty acids.
Nutritional Benefits Of Red Beans
Seeing a variety of kidney bean in nutrient content, can be explained the benefits, such as:
a) Present bad cholesterol and facilitate digestion (anti-constipation). Fibernya high content of fermentation in the colon and produce acid short-chain fatty acids, which can inhibit liver cholesterol synthesis. Not to mention the content of Omega-3 and Omega-6 will also be very helpful;
b) Preventing the risk of diabetes because the content is low of glycemic index and slow digestion of carbohydrates;
c) Supporting the maturation of red blood cells, helps the synthesis of DNA and RNA, and decrease levels of homocysteine in the arteries (thus reducing the risk of heart disease) with the content of folate and vitamin B6;
d) Assisting diet programs because the fiber will make you feel full and also very low calorie. In addition, content of protein beneficial to the development of the body's muscle mass;
e) Maintaining the function of the nervous system, carbohydrate metabolism, and prevent diseases of sheep with the content of thiamin;
f) Helps metabolism process of amino acid, fatty acids, lipids, gluconeogenesis, synthesis of the neurotransmitter, histamine synthesis, synthesis and function of hemoglobin as well as maintaining healthy skin with vitamin B6;
g) Supporting the process of blood clotting in wounds;
h) Support for creating the main component of red blood cells, the formation of enzymes, the formation of bone, preventing the risk of anemia (low blood) containing minerals zinc, iron and copper;
Red Beans Cooking Tips
To reduce the toxin content (lectin phytohaemagglutinin) and intestinal gas produced by the oligosaccharide red beans, there are several steps that can be done. After the soaked beans, discard the water, boiled with water in a closed pan for 2-3 minutes, then let stand for 2 hours. Discard cooking water, add new water at room temperature until the beans completely submerged. After two hours, discard the water again and add more water and let it be soaked overnight before actually going to be cooked.
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