Nell’alimentazione quotidiana, troppo spesso si tende ad escludere i legumi, magari perché ci vuole troppo tempo per cuocerli o semplicemente perché hanno un sapore particolare che a volte li fa essere poco amati. In realtà questa esclusione non andrebbe fatta, in quanto i legumi sono alimenti ricchi di proprietà benefiche, tanto da essere diventati protagonisti di una dieta ad hoc, la dieta dei legumi, appunto.
I modi per cucinare i legumi sono tanti e adesso che andiamo incontro alla stagione fredda cosa c’è di meglio di una bella zuppa fumante a base di legumi? Prima di illustrarvi i menù della dieta, vediamo quali sono le principali virtù dei legumi.
Innanzi tutto, tutte le leguminose, e quindi, tra gli altri, i fagioli, i ceci, i piselli, le fave e le lenticchie contengono molte proteine, anzi: sono i vegetali che ne possiedono di più, basti pensare che ne contengono più o meno come la carne, anche se la qualità delle proteine dei legumi non è la stessa di quella delle proteine di origine animale.
Tutti i legumi contengono anche una buona quantità di amido soprattutto se sono secchi; buone anche le percentuali di fibre, sia solubili che insolubili, e ottime quelle di minerali, soprattutto di ferro, potassio, magnesio e fosforo; da non trascurare il livello di vitamine, soprattutto quelle del gruppo B. Per quanto riguarda i grassi, i legumi ne sono veramente poveri: si va dall’1% al 4% e per questo sono particolarmente indicati i una dieta ipocalorica.
L’unica controindicazione al consumo dei legumi, ma solo nel caso in cui sia veramente abbondante, e che alcuni degli zuccheri presenti in questi vegetali non sono ben digeriti dal nostro organismo e, quindi, una volta arrivati nell’intestino, producono dei gas.
Esempio di menù della dieta dei legumi
Colazione: 200 ml. di latte parzialmente scremato con 30 g. di muesli senza zuccheri aggiunti
Pranzo: un piatto di pasta e ceci o fagioli, 150 g. di tacchino ai ferri con contorno di verdura cruda o cotta
Cena: 80 g. di bresaola con abbondante rucola, insalata di verdura a piacere e 30 g. di pane di soia
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