Che i legumi facciano bene alla saluta non è una novità, molto spesso però non risultano particolarmente graditi al gusto, soprattutto a quello dei bambini, ad eccezione dei piselli che invece risultano essere graditi e che, esattamente come gli altri legumi, possiedono delle proprietà benefiche.
Fagioli, lenticchie, ceci e piselli: sono solo alcuni tra i legumi più presenti nelle nostre tavole e sono anche tra gli alimenti più salutari; secondo uno studio condotto negli Stati Uniti e pubblicato su Archives of Internal Medicine, un consumo di legumi pari a 4 o più volte alla settimana per una quantità media di 80-100 grammi, assicurava un rischio di malattie coronariche inferiore del 22% rispetto a chi ne consumava meno di una porzione alla settimana. Rischio ridotto dell’11% per quanto riguardava le malattie cardiovascolari.
La ricerca in questione prendeva in esame i legumi secchi, ma gli esperti assicurano che gli stessi benefici, se non addirittura maggiori, si possono trarre dai legumi freschi, dato che i tempi di conservazione potrebbero far perdere alcuni nutrienti. Ad esempio, nel caso dei piselli è sempre meglio scegliere quelli freschi rispetto a quelli in scatola nei quali viene aggiunto anche il sodio che, assunto in eccesso, può far contribuire ad aumentare la pressione.
I legumi fanno bene alla salute cardiovascolare perché sono ricchi di fibre alimentari che intervengono nell’assorbimento del colesterolo riducendone la concentrazione nel sangue; effetto simile per le proteine vegetali che controllano la pressione arteriosa che, nel caso in cui sia elevata, è un fattore di rischio per le malattie cardiovascolari.
I legumi, inoltre, sono anche ricchi di antiossidanti, delle sostanze che attenuano i processi ossidativi coinvolti nella formazione dell’arteriosclerosi.
Photo Credit | Thinkstock
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